Fundraiser by Lesley Paterson for Dr Simon Marshall: The Bravest Fight of All Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He’s been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe. On the podcast today, Mike talks about his Flex Diet Certification program: a course for trainers, coaches and fitness enthusiasts on metabolic flexibility, working with clients on nutrition and achieving fitness goals. We also talk about a little of everything else - his recent talk at the ISSN Conference, measuring and improving your VO2 Max, creating training plans, and the best ways to assess for fitness and healthspan. Mike’s Flex Diet Certification program takes students 1-2 times a year and is open through 1/22/24. Here’s the outline of this interview with Dr Mike T. Nelson: [00:00:07] Mike's previous NBT podcasts: 1, 2, 3, 4, 5. [00:00:27] Flex Diet Podcast. [00:02:56] Podcast: D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:05:21] Brianna Stubbs; Podcasts with Brianna: 1, 2, 3, 4. [00:06:05] International Society of Sports Nutrition (ISSN) Conference. [00:07:50] Psilocybin. [00:09:35] Flex Diet Certification (opens 1/15/24 - 1/22/24). [00:19:43] How to measure your VO2 Max. [00:21:31] PNOĒ studies: 1. Tsekouras, Yiannis E., et al. "Validity and reliability of the new portable metabolic analyzer PNO E." Frontiers in Sports and Active Living 1 (2019): 24; 2. Kwok, Manny MY, Shamay SM Ng, and Billy CL So. "Validity and Reliability of the Portable Metabolic Analyzer PNOE to assess cardiometabolic capacity during walking exercise." (2023). [00:26:52] Changing your VO2 Max. [00:27:39] HERITAGE study: Sarzynski, Mark A., et al. "The HERITAGE Family Study: a review of the effects of exercise training on cardiometabolic health, with insights into molecular transducers." Medicine and Science in Sports and Exercise 54.5 Suppl (2022): S1. [00:34:17] Resting metabolic rate. [00:37:03] Respiratory Exchange Ratio (RER). [00:37:49] Ryan Baxter - Podcast: How to Use Biomedical Testing for Obstacle Course Racing Performance. [00:40:01] Podcast: The Flex Diet: A Science-Based Guide to Metabolic Flexibility, with Mike T Nelson. [00:44:17] Jason Moore; Spren. [00:45:02] Greg Potter. [00:49:16] Shapa scale. [00:51:07] Creating training plans. [00:56:29] Evaluating technique and progress. [00:59:38] Moxy Oxygen Monitor. [01:07:07] Get Mike's daily newsletter.

In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion: 1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns. 2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance. 3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics. 4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage. 5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality. Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being. Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit sleepmate.nbt.link. This link will take you directly to our Discord server where you can start using SleepMate.

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat and co-author of Sacred Cow, which explains why well-raised meat is good for us and the planet. Robb, one of the best-known names in the Paleo movement, has transformed the lives of hundreds of thousands of people worldwide via his top-ranked iTunes podcast, books, and seminars. He co-founded the 1st and 4th CrossFit affiliate gyms in the world and then went on to co-found LMNT Electrolytes. Robb also holds a brown belt in Brazilian Jiu-jitsu, is a former California State Powerlifting Champion, and is a 6-0 amateur kickboxer.  It’s been almost ten years since my first appearance on Robb’s Paleo Solution podcast, with the interview that ultimately launched NBT as a business. Today, Robb and I discuss the Paleo movement and why it declined in popularity, his latest business and personal ventures, his current love for Brazilian Jiu-Jitsu (BJJ), and why you might like to try the sport, too. We also discuss red flags when choosing a gym, preventing injuries during BJJ, and staying sharp as you age. Here’s the outline of this interview with Robb Wolf: [00:00:26] 2014 interview on the Paleo Solution podcast. [00:02:32] Robb's health and fitness history. [00:07:19] Book: The Paleo Solution, by Robb Wolf. [00:08:18] Book: Wired to Eat, by Robb Wolf. [00:09:46] Book: Sacred Cow: The Case for (Better) Meat, by Robb Wolf and Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:12:14] LMNT electrolyte supplement. [00:14:01] Stephen Phinney from Virta Health. [00:14:15] Jeremy and Louise Hendon; Podcast: Paleo Entrepreneurship with Jeremy Hendon. [00:17:01] Problems with Gatorade. [00:19:54] What happened to Paleo? [00:20:27] Hamilton Stapell's articles and peer-reviewed writings. [00:20:37] Video: AHS12 Hamilton M. Stapell, PhD—Ancestral Health in Historical Context [00:20:48] Videos: Dr. Hamilton Stapell - The Future of Paleo Part 1 and Part 2. [00:20:59] Video: The End of Paleo — Hamilton M. Stapell, Ph.D. (AHS13) [00:22:24] Whole 30. [00:25:16] Benefits to Paleo Diet independent of weight loss; Study: Lindeberg, Staffan, et al. "A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease." Diabetologia 50 (2007): 1795-1807. [00:28:32] Josh Turknett, MD; Paper: Turknett, Josh, and Thomas R. Wood. "Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia." Cells 11.18 (2022): 2789. [00:30:14] Brazilian Jiu-Jitsu. [00:34:25] Rener Gracie on Making Sense with Sam Harris: Police Training & Police Misconduct. [00:35:11] Robb's advice on choosing a gym. [00:37:39] Straight Blast Gym. [00:40:28] Daisy Fresh: An American Jiu-Jitsu Story (Episode One); Andrew Wiltse. [00:46:59] Peter Gray on play: Podcast: Free to Learn: Unleashing the Instinct to Play. [00:49:19] Preventing injuries in BJJ. [00:54:29] Preventing repetitive use injuries. [00:59:41] Brazilian Jiu-Jitsu for kids; self-defense. [01:11:28] Gracie University. [01:11:42] Robbwolf.com; Healthy Rebellion Radio. [01:12:24] Dark Horse Podcast.

Paul Laursen is a coach and scientist known for his exercise physiology and high-performance sports expertise. He holds a PhD in Exercise Physiology and has a teaching, research, and coaching background. Paul has published over 140 peer-reviewed papers, has more than 14,000 citations, and is co-founder of the parent company HIIT Science. His work often focuses on strategies to optimise performance, including high-intensity interval training (HIIT), heat acclimation, and the role of technology in sports. Paul is also a lifelong athlete, having completed 18 Ironman triathlons. Paul is on my podcast today to talk about Athletica, a personalised AI coaching platform that adapts to your current sport, fitness levels, goals, training sessions and life. We discuss why a coach or athlete might use Athletica, including individualised step-by-step daily training plans, wearable data input, and comprehensive session analysis. Paul also explains how an AI coach can help combat workout boredom, injury, and scheduling challenges. Here’s the outline of this interview with Paul Laursen: [00:02:01] AI coach, Athletica. [00:02:13] Brianna Stubbs; NBT Podcasts featuring Brianna: Ketones for Performance, Cognition, and Cardiovascular Health (2019), The Latest Research on Exogenous Ketones and Other Performance Enhancers (2019), Women in Science: Bridging the Gender Gap (2018), World Champion Rower and Ketone Monoester Researcher Brianna Stubbs (2017), The D-BHB Ketone Monoester Is Here (2017). [00:04:39] What Athletica can do. [00:04:56] Power or pace profile, user time constraints. [00:06:27] Athletica on YouTube, see workouts populated on a calendar. [00:07:06] Paul's previous podcasts with NBT: How to Automatically Adapt Your Training Plan (2021), Science and Application of High Intensity Interval Training (2019), and Why Do and How to High Intensity Interval Training (2017). [00:07:13] HIIT Science and Paul's book: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle, by Paul Laursen and Martin Buchheit. [00:09:52] WHOOP strap; integrating wearables. [00:12:17] Internal training load measures; blood lactate. [00:15:46] Exporting data when it's time to work out. [00:20:19] Fast Talk Laboratories podcast; Paul's episode: What Impact Will AI Have on Training Software? [00:23:43] Workout reserve. [00:28:35] Stephen Rollnick on Motivational Interviewing. [00:32:24] Athletica vs ChatGPT. [00:41:09] Next step for Athletica: educating coaches. [00:43:45] Visit the NBT forum for Virtual Ted (Naiman), Virtual Huberman, and Virtual Malcolm (Kendrick). [00:48:31] Key features of Athletica. [00:49:49] Plantiga.

Despite social media being everywhere, it’s clear that adults in America face an epidemic of loneliness. This trend comes with health risks equivalent to smoking 15 cigarettes per day. Our guest today has a solution.  Nick Gray is an entrepreneur and best-selling author living in Austin, Texas. Nick is the author of The 2-Hour Cocktail Party, a step-by-step handbook that teaches you how to build big relationships by hosting small gatherings. He’s been featured in The New York Times and The Wall Street Journal, and New York Magazine called him a host of “culturally significant parties.” On this podcast, Nick shares his simple formula for hosting low-stress social gatherings to bring people together and create connections. Nick describes the best ways to get people to show up for your parties, get your guests talking to one another without being awkward (even for introverts), and why your home is the best place to host an event.  Here’s the outline of this episode with Nick Gray: [00:00:50] Struggling to meet people in New York. [00:02:23] Nick's book: The 2-Hour Cocktail Party: How to Build Big Relationships with Small Gatherings. [00:02:29] Julian Abel of Compassionate Communities; NBT Podcasts with Julian: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness. [00:02:35] Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810. [00:04:16] Social benefits of hosting a cocktail party. [00:09:09] The NICK Formula (Name tags, Icebreakers, Cocktails only, Kick 'em out); Article: How to Host A Party. [00:11:14] How to get people to show up. [00:14:24] RSVP platforms: Mixily, Paperless Post, Partiful; Article: Evite Alternatives: List of Other Free RSVP Platforms. [00:14:56] When to hold a cocktail party. [00:18:02] Marketing your event. [00:20:26] Importance of name tags. [00:22:52] Icebreakers; Articles: Icebreaker Name Tags: Examples and How to Do It RIGHT and Icebreaker Activities for Your Next Event; Icebreakers: The Ultimate Guide for 2023. [00:27:43] Why to kick people out after two hours? Article: Party Times: Start, End, & Best Times. [00:30:36] Introverts and people with social anxiety. Article: Introverts Party: See How Lee Ann Did It. [00:34:19] How to manage kids at a party; Article: How to Host a Cocktail Party with Kids: Alex in Austin. [00:37:24] Where to host a party. Article: Where to Throw a Party? Ideas and Venues for 2023 [00:42:25] Alcohol. [00:48:19] Party.Pro website; Nick's personal website. [00:48:24] NBT Forum post where we discuss our upcoming parties! [00:49:24] Article: How to Host an Event: Parties & Networking. [00:49:27] Friendship Recession.

Peter Gray, PhD. is a research professor at Boston College in Psychology and Neuroscience, whose recent work focuses primarily on children’s natural ways of learning and the value of play from an evolutionary perspective. He is the author of Free to Learn, a book in which he argues that our children, if free to pursue their interests through play, will not only learn all they need to know but will do so with energy and passion. He has also published many academic articles on play and self-directed education. In this podcast, Dr Peter Gray makes the case that free play is the primary way children learn to solve problems, control their lives, get along with peers, and become emotionally resilient. And by contrast, he discusses the downsides of our traditional education system, which leaves many children bored, prone to misbehaviour, and seeing life as a series of hoops to struggle through. Please visit Peter on his Substack, where he writes about how play makes us human and how we might bring more playfulness into our lives and those of others. Here’s the outline of this episode with Peter Gray: [00:00:11] First podcast with Peter Gray: Free to Learn: Unleashing the Instinct to Play. [00:00:25] Peter Gray's Substack. [00:00:31] What is play? [00:03:40] Becoming interested in the topic of play. [00:05:30] Sudbury Valley School in Framingham, MA.  [00:08:50] Peter's book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:09:30] Why play is important. [00:11:04] Book: The Play of Animals, by Karl Groos. [00:11:58] Book: The Play of Man, by Karl Groos. [00:14:18] Study: Gray, Peter. "Play as a foundation for hunter-gatherer social existence." American Journal of play 1.4 (2009): 476-522. [00:20:59] Time in school vs time out of school. [00:21:25] Article: Children's Risk of Suicide Increases on School Days. [00:22:40] 2014 APA Study: Stress in America. [00:25:35] Study: Gray, Peter. "How Children Coped in the First Months of the Pandemic Lockdown: Free Time, Play, Family Togetherness, and Helping Out at Home." American Journal of Play 13.1 (2020): 33-52. [00:33:12] The value of risky play. [00:36:20] Adult-directed sports vs child-directed play; Substack: Why Adult-Directed Sports Are No Substitute for Kid-Directed Play. [00:40:30] Book: Finite and Infinite Games, by James Carse. [00:41:22] The value of age-mixed play. [00:43:56] Article: Gray, Peter. "The Special Value of Children's Age-Mixed Play." American Journal of Play 3.4 (2011): 500-522. [00:49:28] Scaffolding metaphor; Substack: #10. The Special Value of Age-Mixed Play I: How Age Mixing Promotes Learning [00:53:01] How much time to play is enough? [00:53:35] Study: Gray, Peter. "The value of a play-filled childhood in development of the hunter-gatherer individual." Evolution, early experience and human development: From research to practice and policy (2012): 352-370. [00:59:17] Kids and screens. [01:08:56] Family vacations.

Sleep, nutrition, and metabolism expert Greg Potter, PhD, is back on the podcast today with a new twist on help for those interested in sleep. Greg is an international public speaker, science writer, consultant and coach, focusing on working with individuals and organisations to adopt easy and long-lasting lifestyle modifications that add years and quality to life. His work has appeared in dozens of worldwide media sources, including Reuters, TIME, and The Washington Post, and he frequently contributes to prominent websites, blogs, and podcasts. On today’s podcast, Greg joins Chris to discuss the use of psychedelic drugs for improved sleep and mental health. Greg talks about the types of psychedelics currently being researched, including psilocybin, LSD, and MDMA, their mechanisms of action, and their potential roles in improving sleep and health. He shares some of the most interesting results from the clinical literature, including therapeutic effects for treatment-resistant depression and the impact of these substances when combined with meditation or psychotherapy.  Here’s the outline of this episode with Greg Potter: [00:05:28] What are psychedelics? [00:06:33] Main types of psychedelics. [00:09:37] Uses of psychedelics. [00:12:01] Minidosing and microdosing. [00:13:09] Psilocybin use as a spiritually significant event; Study:  Griffiths, Roland R., et al. "Psilocybin occasioned mystical-type experiences: immediate and persisting dose-related effects." Psychopharmacology 218 (2011): 649-665. [00:14:14] Mystical experiences. [00:16:00] Mechanisms of action. [00:20:01] Greg's experience with psychedelics. [00:30:27] Integration work. [00:32:47] Entourage effects. [00:37:18] Chris's experiences with psychedelics. [00:41:22] Relaxing priors; Carhart-Harris and K. Friston; Study: Carhart-Harris, Robin L., and Karl J. Friston. "REBUS and the anarchic brain: toward a unified model of the brain action of psychedelics." Pharmacological reviews 71.3 (2019): 316-344. [00:41:45] Karl Friston's Free Energy Principle; Paper: Friston, Karl. "The free-energy principle: a unified brain theory?." Nature reviews neuroscience 11.2 (2010): 127-138. [00:43:47] Psychedelics and sleep architecture. [00:49:51] Psilocybin and sleep; Study: Dudysová, Daniela, et al. "The effects of daytime psilocybin administration on sleep: implications for antidepressant action." Frontiers in pharmacology 11 (2020): 602590. [00:51:58] Ayahuasca and sleep; Study: Barbanoj, Manel J., et al. "Daytime Ayahuasca administration modulates REM and slow-wave sleep in healthy volunteers." Psychopharmacology 196 (2008): 315-326. [00:54:34] REM sleep and dreaming. [00:58:42] Hobson's Activation-Synthesis Hypothesis. [00:59:38] Lucid dreaming. [01:00:02] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra and Robert Stickgold. [01:00:04] Videos: TedX talk - Sleep, Memory and Dreams: Fitting the Pieces Together and other videos. [01:03:41] Fear Extinction. [01:05:32] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [01:07:33] Combining LSD and MDMA; Study: Schmid, Yasmin, et al. "Acute subjective effects in LSD-and MDMA-assisted psychotherapy." Journal of Psychopharmacology 35.4 (2021): 362-374. [01:08:31] Psychedelics as adjunct to other interventions. [01:09:16] Review: Payne, Jake E., Richard Chambers, and Paul Liknaitzky. "Combining psychedelic and mindfulness interventions: Synergies to inform clinical practice." ACS Pharmacology & Translational Science 4.2 (2021): 416-423. [01:09:57] Psilocybin combined with other spiritual practices; Study: Griffiths, Roland R., et al. "Psilocybin-occasioned mystical-type experience in combination with meditation and other spiritual practices produces enduring positive changes in psychological functioning and in trait measures of prosocial attitudes and behaviors." Journal of Psychopharmacology 32.1 (2018): 49-69. [01:12:01] Psilocybin with expert meditators; Study: Smigielski, Lukasz, et al. "Characterization and prediction of acute and sustained response to psychedelic psilocybin in a mindfulness group retreat." Scientific reports 9.1 (2019): 1-13. [01:13:25] Acceptance and Commitment Therapy (ACT). [01:14:59] Podcast: Microdosing Psychedelics and the Placebo Effect, with Balázs Szigeti. [01:20:08] Psilocybin without psychotherapy for treatment-resistant depression; Study: Goodwin, Guy M., et al. "Single-dose psilocybin for a treatment-resistant episode of major depression." New England Journal of Medicine 387.18 (2022): 1637-1648. [01:21:58] Drug harms; Review: Nutt, David J., Leslie A. King, and Lawrence D. Phillips. "Drug harms in the UK: a multicriteria decision analysis." The Lancet 376.9752 (2010): 1558-1565. [01:23:41] Potential contamination; Fentanyl. [01:25:29] Find Greg online: gregpotterphd.com; Instagram.

We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain.  Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic. Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities. Here’s the outline of this episode with Greg Potter:  [00:00:10] Health Optimisation Summit. [00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD. [00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill [00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep. [00:02:31] Greg's history with back pain. [00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill. [00:07:05] Chronic back pain: prevalence and costs to society. [00:09:42] Causes and types of lower back pain. [00:18:53] Sports that increase risk of back pain. [00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:22:18] Podcasts with Mike T. Nelson: 1, 2, 3, 4, 5 and Ben House: 1, 2. [00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​ [00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816. [00:24:02] Nociplastic (nonspecific) pain. [00:26:29] Psychological causes for pain. [00:27:34] Lorimer Moseley on YouTube. [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise. [00:33:36] Rates of low back pain in traditional cultures and early human species. [00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10. [00:38:53] Difficulties in assessing and treating back pain. [00:43:51] Stuart McGill; Backfit Pro. [00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often. [00:50:53] Building spine stability. [00:51:56] Stuart McGill's Big 3 Exercises. [00:54:14] Bracing your spine when lifting things. [01:02:06] Bracing with breath: Valsalva maneuver. [01:03:22] Treatments that intervene with pain at the brain level. [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial." Jama 315.12 (2016): 1240-1249. [01:06:17] Effects from MBSR are not sustained long term; Meta-analysis: Anheyer, Dennis, et al. "Mindfulness-based stress reduction for treating low back pain: a systematic review and meta-analysis." Annals of Internal Medicine 166.11 (2017): 799-807. [01:07:18] The Mindfulness App. [01:07:36] Russ Harris; Acceptance and Commitment Therapy (ACT). [01:08:06] Pain Reprocessing Therapy; Study: Ashar, Yoni K., et al. "Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: a randomized clinical trial." JAMA psychiatry 79.1 (2022): 13-23. [01:10:48] Relationship between low back pain and sleep problems. [01:11:38] Insomnia comes before back pain; Study: Agmon, Maayan, and Galit Armon. "Increased insomnia symptoms predict the onset of back pain among employed adults." PLoS One 9.8 (2014): e103591. [01:12:02] Treating insomnia can help with pain; Transdiagnostic sleep and circadian approach, Allison Harvey and Daniel Buysse. [01:12:29] Cognitive Behavioral Therapy for Insomnia (CBTI); Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [01:13:18] Mattresses, pillows, and sleep positions for sleep quality and musculoskeletal support. [01:19:04] Nutritional considerations for pain. [01:20:24] Intramuscular vitamin B12 for back pain; Study: Rooijakkers, Johanna M. "Intramuscular Vitamin B12 Injections for Treating Chronic Low Back Pain." (2014). [01:20:57] Effects of weight loss interventions on low back pain; Systematic review: Chen, Lu Hsi, et al. "The effectiveness of weight loss programs for low back pain: a systematic review." BMC Musculoskeletal Disorders 23.1 (2022): 1-14. [01:22:27] Impact of supplements on different kinds of back pain. [01:22:42] UC-II collagen, hydrolyzed collagen, ginger. [01:25:10] Palmitoylethanolamide (PEA) - Levagen. [01:26:06] Meta-analyses on effects of PEA for pain reduction: Einaudi, Via Luigi, and Giustino Varrassi. "Palmitoylethanolamide, a special food for medical purposes, in the treatment of chronic pain: a pooled data meta-analysis." Pain Physician 19 (2016): 11-24 and Artukoglu, Bekir Berker, et al. "Efficacy of palmitoylethanolamide for pain: a meta-analysis." Pain Physician 20.5 (2017): 353-362. [01:26:49] Protein, creatine monohydrate, vitamin D3, glucosamine sulfate. [01:27:34] Glucosamine may not be effective; Study: Wilkens, Philip, et al. "Effect of glucosamine on pain-related disability in patients with chronic low back pain and degenerative lumbar osteoarthritis: a randomized controlled trial." Jama 304.1 (2010): 45-52.  [01:27:47] Glucosamine + chondroitin + msm, low efficacy for pain reduction; systematic review: Stuber, Kent, Sandy Sajko, and Kevyn Kristmanson. "Efficacy of glucosamine, chondroitin, and methylsulfonylmethane for spinal degenerative joint disease and degenerative disc disease: a systematic review." The Journal of the Canadian Chiropractic Association 55.1 (2011): 47. [01:28:21] Glucosamine is associated with fewer cardiovascular events and less mortality; Study: Ma, Hao, et al. "Association of habitual glucosamine use with risk of cardiovascular disease: prospective study in UK Biobank." bmj 365 (2019). [01:28:35] Glucosamine is associated with reduced all-cause mortality: King, Dana E., and Jun Xiang. "Glucosamine/chondroitin and mortality in a US NHANES cohort." The Journal of the American Board of Family Medicine 33.6 (2020): 842-847. [01:28:59] Malcolm Kendrick; Book: The Clot Thickens: The enduring mystery of heart disease; Podcasts with Dr. Kendrick: 1, 2, 3. [01:31:23] Work with Greg: gregpotterphd.com. @gregpotterphd on social media. [01:32:28] Simon Marshall; Podcast describing SEEDS approach: Nudge Tactics for Performance and Health. [01:33:00] Kanban board; Trello.

With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course. Here’s the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2, 3, 4, 5. [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about.  [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8 [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] Lumen CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004. [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214. [00:47:50] Enroll in the Flex Diet Certification Course.

Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance. Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet. Here’s the outline of this episode with Megan Hall and Zach Moore: For all the details, be sure to follow along with Megan’s Outline for this podcast. [00:00:09] First 3 Health Fundamentals Podcasts: 1, 2, 3. [00:01:27] Why we should care about what we eat. [00:03:15] Top dietary interventions to focus on. [00:05:37] Optimal protein intake. [00:08:25] Protein leverage hypothesis. [00:12:30] Plant-based vs. animal-based protein sources. [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: Oikawa, Sara Y., et al. "Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial." The American journal of clinical nutrition 111.3 (2020): 708-718. [00:16:52] Branch Chain Amino Acids (BCAAs). [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils. [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine). [00:26:34] Tolerating organ meats. [00:28:16] Organ meat blended with ground beef; Nose to Tail, Force of Nature, US Wellness Meats. [00:31:48] Environmental Working Group (EWG)'s Dirty Dozen. [00:32:03] Meal number and timing. [00:32:54] Time restricted eating (limited eating window). [00:34:08] One meal a day (OMAD). [00:40:36] Personalizing a diet for you. [00:40:51] Macronutrients. [00:44:10] Fiber; soluble vs. insoluble fiber. [00:45:24] Polyphenols. [00:46:12] Elimination diets. [00:50:42] Troubleshooting. [00:50:52] Digestive distress, during or after meals. [00:51:38] Improving body composition. [00:54:06] Managing sugar cravings. [00:55:06] Gretchen Rubin; Article: When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?” [00:55:52] Addressing under-eating; Relative Energy Deficiency in Sport (RED-S). [01:00:50] Getting started making dietary changes. [01:02:49] Nourishbalancethrive.com; Book a free 15-minute starter session.

Back on the podcast, today is sleep, nutrition, and metabolism expert, Greg Potter, PhD. Through his academic research, public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts. In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals. Here’s the outline of this episode with Greg Potter:  [00:02:14] Wellics Corporate Wellness Software. [00:06:49] The importance of light. [00:08:30] The introduction of electric light. [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda. [00:10:37] How light influences the circadian system. [00:15:34] Consensus paper with recommendations related to light hygiene; Study: Brown, Timothy M., et al. "Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults." PLoS biology 20.3 (2022): e3001571. [00:19:13] Practical tips for reducing light at night. [00:22:44] Increasing prevalence of myopia. [00:23:46] Podcast: Getting Stronger, with Todd Becker. [00:26:01] Vitamin D synthesis; Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:26:15] Effects of light on mood and cognition. [00:27:24] Effect of light exposure patterns on cognitive performance; Study: Grant, Leilah K., et al. "Daytime exposure to short wavelength-enriched light improves cognitive performance in sleep-restricted college-aged adults." Frontiers in neurology (2021): 197. [00:28:14] Effects of light on metabolic health. [00:28:20] Dan Pardi podcast featuring Peter Light: Sunlight And Fat Metabolism: A New Discovery. [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: Harmsen, Jan-Frieder, et al. "The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day." Diabetologia 65.4 (2022): 721-732. [00:30:53] Effects of light on skin and immune function. [00:31:57] Highlights #15 (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky). [00:35:14] Skyglow. [00:36:48] Light at night and endocrine disruption. [00:37:45] Light at night and quality/duration of sleep. [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: Cajochen, Christian, et al. "Evidence that homeostatic sleep regulation depends on ambient lighting conditions during wakefulness." Clocks & Sleep 1.4 (2019): 517-531. [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 1-12. [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: Mason, Ivy C., et al. "Light exposure during sleep impairs cardiometabolic function." Proceedings of the National Academy of Sciences 119.12 (2022): e2113290119. [00:41:34] Effects of moon phases on sleep; Study: Casiraghi, Leandro, et al. "Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions." Science advances 7.5 (2021): eabe0465. [00:45:40] Effects of individual sensitivity to light; Study: Phillips, Andrew JK, et al. "High sensitivity and interindividual variability in the response of the human circadian system to evening light." Proceedings of the National Academy of Sciences 116.24 (2019): 12019-12024. [00:47:55] Camping and melatonin synthesis across seasons; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:48:40] Seasonal changes in thyroid hormones (meta-analysis): Kuzmenko, N. V., et al. "Seasonal variations in levels of human thyroid-stimulating hormone and thyroid hormones: a meta-analysis." Chronobiology International 38.3 (2021): 301-317. [00:53:24] Effect of location in the world; Podcast: Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:54:30] Daylight Savings Time transition and  traffic accidents in the US; Study: Fritz, Josef, et al. "A chronobiological evaluation of the acute effects of daylight saving time on traffic accident risk." Current biology 30.4 (2020): 729-735. [00:56:08] Effects of Daylight Savings Time on cardiac events. [00:56:48] Daylight Savings Time and cyberloafing; Study: Wagner, David T., et al. "Lost sleep and cyberloafing: Evidence from the laboratory and a daylight saving time quasi-experiment." Journal of Applied psychology 97.5 (2012): 1068.  [00:57:26] Circadian clock disrupted by Daylight Savings Time; Study: Kantermann, Thomas, et al. "The human circadian clock's seasonal adjustment is disrupted by daylight saving time." Current Biology 17.22 (2007): 1996-2000.  [01:00:44] Implications of permanent daylight savings time. [01:03:37] Effects of light at night in animals; Study: Sanders, Dirk, et al. "A meta-analysis of biological impacts of artificial light at night." Nature Ecology & Evolution 5.1 (2021): 74-81. [01:09:14] Minimizing the impact of light at night on wildlife. [01:13:50] Human-centric lighting at hospitals; Study: Giménez, Marina C., et al. "Patient room lighting influences on sleep, appraisal and mood in hospitalized people." Journal of sleep research 26.2 (2017): 236-246. [01:14:51] Babies in a neonatal unit did better with light/dark cycle; Study: Vásquez-Ruiz, Samuel, et al. "A light/dark cycle in the NICU accelerates body weight gain and shortens time to discharge in preterm infants." Early human development 90.9 (2014): 535-540. [01:17:59] Effects of light at night on plants; Study: Ffrench-Constant, Richard H., et al. "Light pollution is associated with earlier tree budburst across the United Kingdom." Proceedings of the Royal Society B: Biological Sciences 283.1833 (2016): 20160813. [01:18:50] Maturation of soybeans shifted with  artificial light at night; Study: Palmer, Matthew, et al. Roadway lighting’s impact on altering soybean growth. No. FHWA-ICT-17-010. 2017. [01:19:44] How to optimise your light environment. [01:19:54] Incandescent vs compact fluorescent bulbs. [01:21:58] LED lights. [01:25:33] Light-emitting devices with screens; metamerism. [01:26:20] Using metamerism to regulate impact of digital devices; Study: Allen, Annette E., et al. "Exploiting metamerism to regulate the impact of a visual display on alertness and melatonin suppression independent of visual appearance." Sleep 41.8 (2018): zsy100. [01:26:51] Software that reduces your exposure to short wavelengths: Nightshift (iPhone), Night Light/Blue Light Filter (Android), f.lux. [01:27:23] Apps to prevent short-wavelength light emissions do help; Study: Gringras, Paul, et al. "Bigger, brighter, bluer-better? Current light-emitting devices–adverse sleep properties and preventative strategies." Frontiers in public health 3 (2015): 233. [01:27:31] Blue-light blocking app did not improve sleep; Study: Smidt, Alec M., et al. "Effects of Automated Diurnal Variation in Electronic Screen Temperature on Sleep Quality in Young Adults: A Randomized Controlled Trial." Behavioral Sleep Medicine (2021): 1-17. [01:28:31] Blue-blockers. [01:31:31] Recommendations for shift workers. Greg’s paper on this topic: Potter, Gregory DM, and Thomas R. Wood. "The future of shift work: Circadian biology meets personalised medicine and behavioural science." Frontiers in Nutrition 7 (2020): 116. [01:33:34] Jet lag: Jet Lag Rooster. [01:37:27] Find Greg on Instagram, TikTok; gregpotterphd.com [01:37:56] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra. [01:38:08] Book: The Beginning of Infinity: Explanations That Transform the World, by David Deutsch. [01:38:32] Book: The Precipice by Toby Ord.

Back on the podcast today is Steven Wright, the man behind Healthy Gut, a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance. Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition. Here’s the outline of this episode with Steven Wright: [00:00:07] Steve's previous NBT podcast: How to Stop Suffering and Restore Your Gut to Health. [00:00:26] How Steven connected supporting the immune system through the gut. [00:03:25] 5 different immune misfires (scroll down page). [00:06:05] Innate vs. adaptive immune system. [00:09:02] Leaky gut and its role in autoimmunity. [00:09:45] Alessio Fassano, MD; Study: Fasano, Alessio, and Terez Shea-Donohue. "Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases." Nature clinical practice Gastroenterology & hepatology 2.9 (2005): 416-422. [00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS). [00:18:19] Effect of butyrate on mast cells. [00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics. [00:25:09] Importance of probiotic strain and concentration. [00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature). [00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®). [00:31:50] Lactobacillus acidophilus strain L-92. [00:34:49] 1-year study on LP20: Nakai, Hiroko, et al. "Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: High-dose and long-term use effects on immune-related safety and intestinal bacterial flora." Journal of Immunotoxicology 18.1 (2021): 127-135. [00:34:49] Immuse ® - studied at 250mg; Study: Kato, Yukiko, et al. "Safety evaluation of excessive intake of Lactococcus lactis Subsp. lactis JCM 5805: A randomized, double-blind, placebo-controlled, parallel-group trial." Food and Nutrition Sciences 9.04 (2018): 403. [00:37:07] Beta glucans for boosting Secretory IgA (SIgA). [00:41:20] Best interventions for gut and immune health. [00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status. [00:45:30] Managing stress with nutritional and gut support. [00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG. [00:48:43] HealthyGut.com - new customers use coupon code NOURISH15 to save $15.

The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized? Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here’s the outline of this episode with Megan Hall and Zach Moore: [00:00:21] Health Fundamentals Series Part 1: Health Fundamentals: How to Get Great Sleep and Part 2: Health Fundamentals: Stress and Hormesis. [00:01:01] Non-exercise Activity Thermogenesis (NEAT). [00:02:36] How to increase NEAT throughout the day. [00:08:11] Strength training - why it's important. [00:10:47] How to start strength training. [00:13:40] How much and how often to train. [00:16:40] Compound vs isolation movements. [00:18:39] Strength training for endurance athletes. [00:20:41] Straight bar vs. hex/trap bar for deadlifts. [00:22:41] Rest periods during resistance exercise. [00:24:43] Endurance exercise and why it's important. [00:25:56] How much endurance exercise is enough for health effects. [00:28:09] Zach's recommendations for prioritizing movement types. [00:29:04] How to measure effort during cardio; The MAF Method. [00:36:01] Recreational/team sports. [00:36:34] Recovery. [00:36:59] Delayed onset muscle soreness (DOMS) and active recovery. [00:41:26] Interference effect, and how to minimize it. [00:46:10] Balance, flexibility, and mobility - why they're important. [00:47:44] Resistance training is mobility training. [00:50:01] Structural limitations. [00:54:29] Summing up. [00:58:10] NBT website, Set up a free 15-min call with one of our coaches.

Like most critical aspects of health, stress can be a double-edged sword. It’s necessary for physical and emotional growth, and we all know that what doesn’t kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. ​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: How to Know if You’re Stressed, with Jason Moore. [00:07:26] Mike T. Nelson, PhD. [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress. [00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness. [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN. [00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model). [00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep. [00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can’t Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19). [00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8. [00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode. [00:36:10] Temperature: extreme heat and cold. [00:37:16] Clay's DIY sauna. [00:38:50] Ben Lynch article on sauna: Sauna Benefits & How-To Guide, by Dr. Ben Lynch. [00:41:23] Exercise. [00:42:05] Lactate can improve cellular defense mechanisms; Study: Lactate and pyruvate promote oxidative stress resistance through hormetic ROS signaling. [00:42:50] Food as a hormetic stressor: manipulating macros. [00:44:46] Fasting and calorie restriction. [00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol. [00:46:30] Hygiene hypothesis. [00:47:26] Oxygen stress; Altitude/hypoxia, LiveO2. [00:48:13] Getting a hormetic response from lower-intensity exercise; Study: Balestra, Costantino, et al. "Hypoxic and hyperoxic breathing as a complement to low-intensity physical exercise programs: A proof-of-principle study." International journal of molecular sciences 22.17 (2021): 9600. [00:49:06] Wim Hof Method. [00:50:15] Where to start. [00:50:43] Simon Marshall's podcasts on habit formation: Nudge Tactics for Performance and Health, How to Get Motivated. [00:53:22] More is not better - hormesis can have a cost. [00:55:14] Article: Defining Hormesis, by Calabrese and Baldwin.

We’ve decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we’ve come across for improving the quality of your life and achieving your goals. We’re focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we’re kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep. On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia. Be sure to follow along with Megan’s outline to get the most out of this episode. Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:01:30] Why we should care about sleep. [00:02:36] Quality vs quantity of sleep. [00:02:49] Mike T. Nelson's podcast: Why telling your clients to sleep more is horrible advice. [00:05:23] Circadian rhythm. [00:09:12] Strategies for reducing caffeine intake. [00:13:35] Daytime; chrononutrition and meal timing. [00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: Sopowski, M. J., et al. "Postprandial triacylglycerol responses in simulated night and day shift: gender differences." Journal of Biological Rhythms 16.3 (2001): 272-276. [00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: Johnston, Jonathan D. "Physiological responses to food intake throughout the day." Nutrition research reviews 27.1 (2014): 107-118. [00:14:58] NBT Podcast with Bill Lagakos: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:16:13] NBT Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan. [00:18:40] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:19:43] Consistency in meal timing. [00:24:14] Timing of exercise. [00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: Reichert, Sabine, Oriol Pavón Arocas, and Jason Rihel. "The neuropeptide galanin is required for homeostatic rebound sleep following increased neuronal activity." Neuron 104.2 (2019): 370-384. [00:27:52] Bright light during the daytime hours makes you resilient to light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 1-5. [00:30:12] Evening/nighttime strategies and solutions. [00:30:23] An early dinner is ideal; take a walk after. [00:31:43] Alcohol as disruptive to sleep. [00:34:34] Avoiding stress. [00:34:45] Dim/orange lights; Philips hue light bulbs; Blue blocking glasses. [00:37:40] f.lux and Iris. [00:38:32] Evening routines. T-WE tea, Cougar Tranquilizer. [00:39:53] Glycine; Chris Masterjohn on Why You Need Glycine. [00:44:22] Bedroom environment: temperature, darkness, quiet. [00:46:16] Eight Sleep. [00:49:44] Mouth taping; NBT Podcast with James Nester: How to Fix Your Breathing to Improve Your Health [00:54:12] Greg Potter’s articles on sleep onset insomnia and sleep maintenance insomnia. [00:54:28] NBT Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:54:37] Go camping to retrain the circadian clock; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558. [00:56:33] Schedule a free 15-min call with Megan or Clay.

Jason Moore is the founder of Elite HRV and Spren, companies offering deep insight into health, stress, and recovery using the technology of heart rate variability (HRV) and other biometrics. For the last decade, his products have focused on helping consumers measure physiological adaptation by essentially providing a snapshot of the autonomic nervous system, accessible within a simple phone app. There’s no doubt his work has contributed to the enormous popularity of HRV as one of the most comprehensive noninvasive biomarkers available. On this podcast, Jason discusses the latest advances in HRV technology and the many ways it is being used to assess and improve outcomes. He talks about the current applications of this metric, including endurance and strength training, and - more recently - cognitive performance. He also offers us a glimpse into the latest developments and devices now making it easier than ever to measure the status of your nervous system. Here’s the outline of this episode with Jason Moore: [00:00:12] Jason's last appearance on the NBT podcast: Jason Moore of EliteHRV. [00:00:40] Video: Stress and Heart Rate Variability — Jason Moore, B.A. (AHS14). [00:01:26] Heart Rate Variability (HRV): What it is and why we should care. [00:05:08] Potential applications of HRV for endurance training, strength training, and cognitive performance. [00:07:41] Elite HRV app. [00:08:01] Oura Ring; WHOOP. [00:10:27] New technology: using cameras to detect HRV. [00:15:20] Accuracy and advantages of camera technology vs. chest strap for HRV. [00:18:02] Computer vision - mapping the face in 3D space. [00:22:59] Book: Livewired: The Inside Story of the Ever-Changing Brain, by David Eagleman (who also wrote Incognito). [00:30:01] Using HRV as a biomarker to guide for endurance and strength training. [00:42:27] Spren.com: partnering with companies to bring HRV technology to other platforms and coaches. [00:48:49] Integrating HRV for other purposes. [00:55:19] Find Jason on LinkedIn, Twitter. [00:55:48] Get access to our forum when you support NBT on Patreon. [00:55:58] Mike T. Nelson.

Suffering from IBS for 6 years was a wake-up call for Angela Privin. Her gut issues were an internal cry for help, forcing her to identify what wasn't working on both a physical and subconscious level. After solving her own digestive issues naturally, Angela became a digestive health coach and a trained hypnotherapist. She now works with clients around the globe, combining hypnotherapy with nutrition, supplementation and testing to dramatically improve client results. ​On this podcast, NBT Scientific Director Megan Hall interviews Angela about the impact hypnotherapy can have when added to the functional medicine mix. Angela explains how being told, “It’s all in your head” by a doctor may be more accurate than we realize, and how thoughts, emotions, and traumas from the past can shape our current reality - including our health. She also describes the hypnotherapy process, and how you can break out of the stress loop that’s keeping you from reaching your goals. Here’s the outline of this episode with Angela Privin: [00:00:29] Angela's background and health challenges. [00:02:09] Diagnosed with Hashimoto's. [00:03:44] Trying hypnosis. [00:05:35] Symptoms "all in your head" and the impact of emotions on the body. [00:08:10] Conscious vs. subconscious mind. [00:10:48] Imagination vs. reality from the perspective of the subconscious mind. [00:14:54] Formation and physiology of the subconscious. [00:16:40] Neuroplasticity and rewiring the brain. [00:18:01] Debunking myths about hypnosis. [00:19:53] Thoughts driving inflammation. [00:22:29] The placebo effect and its impact on health. [00:26:03] Book: Cure: A Journey into the Science of Mind Over Body, by Jo Marchant. [00:26:58] Breaking out of the stress loop. [00:30:23] Decades-old stress is impacting your health. [00:31:49] The hypnosis process. [00:33:46] Resistance to hypnosis; suggestibility. [00:40:13] Hypnosis vs. physical interventions. [00:41:38] Finding a hypnosis practitioner. Rapid Transformational Therapy (RTT). [00:45:35] Limbic retraining programs (e.g., DNRS). [00:48:09] Work with Angela at DIYhealth.

Steven Wright is an engineer and the Founder and CEO of Healthy Gut, a company that offers hope for those suffering with digestive pain, bloating, diarrhoea, constipation, gas, and other GI ailments. Fueled by his own lifelong health problems, Steven coached, researched, and biohacked his way to a better understand of what’s needed for sustained gut health. After years of coaching others and reverse-engineering his own symptoms, he now offers results-oriented solutions for better GI health. On this podcast, NBT Scientific Director and Coach Megan Hall interviews Steven about some of the critical factors needed to nurture a healthy gut, including a healthy microbiome, proper digestion, and efficient nutrient absorption. Steve discusses all of the above, as well as the key processes involved with strengthening the gut lining, soothing histamine reactions, and reducing painful and embarrassing symptoms.  Here’s the outline of this episode with Steven Wright: [00:00:21] Steven's background and interest in gut health. [00:03:28] Jordan Reasoner. [00:05:42] Specific Carbohydrate Diet. [00:07:20] Book: Management Of Celiac Disease, by Dr. Sidney V. Haas. [00:08:05] Book: Breaking the Vicious Cycle, by Elaine Gottschall. [00:13:01] GI environmental factors. [00:15:58] Butyrate: what it is and why it's important. [00:18:39] Causes of low butyrate. [00:21:04] Polyphenols that encourage the growth of important microbes. [00:22:11] Symptoms that indicate low butyrate; benefits of supplementation. [00:24:15] Butyrate supplements: sodium butyrate, tributyrin; Tributyrin-X. [00:28:08] Butyrate increases non-REM sleep; Study: Szentirmai, Éva, et al. "Butyrate, a metabolite of intestinal bacteria, enhances sleep." Scientific reports 9.1 (2019): 1-9. [00:30:43] Book: The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. [00:31:44] Resistant starch: sources and conflicting reactions. [00:33:59] Digestive enzymes: what they are, why they're important. [00:37:07] Effects of stress; conditions needed for enzymes to be effective. [00:38:07] Signs you might need a digestive enzyme. [00:41:53] HoloZyme. [00:45:06] Systemic enzyme therapy. [00:46:41] Stomach acid; why it's important. [00:49:18] Small Intestine Bacterial Overgrowth (SIBO) and stomach acid. [00:52:54] HCL Guard: Betaine HCl, pepsin, intrinsic factor, deglycyrrhizinated liquorice (DGL) and ginger. [00:57:55] Timing HCL in relation to meals. [00:59:45] HCL challenge test - how to check for low stomach acid. [01:02:11] Triaging your gut issues and prioritizing interventions. [01:04:30] The transition from coaching to creating supplements. [01:08:31] Discount code and link: https://healthygut.com/nourish15 for $15 off and free shipping through the end of the month.

Today, we’re talking about diarrhoea. An unconventional podcast topic, for sure - but also an extremely important one. Diarrhoea affects almost everyone at some point. It’s one of the most common symptoms that something in our gut is not right. In most cases it’s transitory and we move on - but what do you do if it doesn’t just go away? We’ve touched on this topic before while talking about The Athlete’s Gut, but today we’re taking a closer look at this all-too-common issue. On today’s podcast, NBT Scientific Director and Coach Megan Hall is with me to talk about diarrhoea: the different types, the many causes, and how to fix it when it occurs. She talks about how diarrhoea is both a cause and consequence of gut (and sometimes systemic) pathologies and describes ten different things that may be perpetuating the problem. Most importantly, Megan offers specifics on what you can do to identify and treat your ongoing gut problem. Be sure to follow along with Megan’s excellent and detailed outline for this episode. Here’s the outline of this episode with Megan Hall: [00:01:37] Diarrhoea: why we should care. [00:02:06] Bristol Stool Chart. [00:02:54] Megan's outline for this podcast. [00:03:15] Three general categories: watery, fatty, and inflammatory. [00:04:53] Causes of diarrhoea. [00:05:00] Food triggers. [00:08:45] Tommy Wood's Highlights #2. [00:10:37] Bile acid malabsorption. [00:13:08] Genova GI Effects test. [00:14:23] Histamine; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:16:22] Stress. [00:18:19] Do Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:18:25] Caffeine. [00:20:18] Prostaglandins. [00:21:19] Exercise. Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It. [00:25:45] Female Hormone Fluctuations. [00:27:38] Microbial dysbiosis or pathogens. [00:28:37] Video: Rewilding the gut - Lucy Mailing (AHS21). [00:28:59] Malcolm Kendrick; Podcasts: 1, 2, 3. [00:30:30] IBD, Croh's, Colitis, Celiac Disease, Diverticulitis. [00:31:11] How to fix the problem. [00:31:16] Remove food triggers. [00:34:13] Balance fiber types. [00:35:43] Lucy and Tommy's paper on the metabolic flexibility of the gut: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21. [00:35:58] Address stress. [00:39:02] Watch caffeine intake. [00:39:19] Prostaglandin inhibitors. [00:40:16] Address microbial dysbiosis or pathogens. [00:40:52] Supporting gut barrier function and integrity; butyrate: Tributyrin and ProButyrate. [00:42:18] Bile acid sequestrants; GI Detox. [00:43:33] Probiotics. [00:44:52] Pomegranate husk/peel: Dr. Mercola's pomegranate peel tablets. [00:46:47] Serum derived bovine immunoglobulins (SBIs). [00:48:44] Support estrogen detoxification. [00:49:14] Loperamide/Imodium. [00:51:38] 4 quadrant model. [00:55:09] Schedule a free 15-minute call with Megan or Clay.

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach. His interest in nutrition began eighteen years ago in an effort to help his wife Monica gain better control of her Type 1 Diabetes.  But since then he has worked to develop a systematised approach to nutrition tailored for a wide range of goals. Marty has been sharing his learnings at OptimisingNutrition.com and has developed the Nutrient Optimiser and Data-Driven Fasting to guide people on their journey of nutritional optimisation. On this podcast, we’re talking about optimising nutrition and data-driven fasting, two areas of focus that Marty has found to lead to impressive clinical outcomes like fat loss, reduced hunger, and improved metabolic health. Marty has actually managed to engineer and game-ify the building of a healthier lifestyle! Experience it for yourself with one of his upcoming 30-day challenges, including the Data-Driven Macros Challenge, and the Data-Driven Fasting Challenge, both beginning in January 2022. You can also learn more today with the many free tools on Marty’s website. Here’s the outline of this episode with Marty Kendall: [00:00:18] Optimising Nutrition blog; Optimising Nutrition Facebook page and Facebook group. [00:02:04] Robb Wolf; Jimmy Moore. [00:04:22] Initial interest in optimising nutrient density. [00:04:46] Jason Fung; Study: Holt, S. H., J. C. Miller, and Peter Petocz. "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods." The American journal of clinical nutrition 66.5 (1997): 1264-1276. [00:05:55] Video: Mat Lalonde Nutrient Density: Sticking to the Essentials AHS12. [00:07:34] Nutrient specific satiety. [00:10:00] The power of potassium. [00:11:28] Analysis showing strong satiety response to foods containing potassium, calcium, and sodium. [00:13:18] Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:13:43] B9, B1, B3 associated with a satiety response; problems with fortified foods. [00:15:26] Nutrient Optimiser software; Cronometer. [00:23:06] How the Nutrient Optimiser works. [00:25:29] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure). [00:27:39] Ted Naiman; Podcast: Protein vs. Energy for Improved Body Composition and Healthspan. [00:29:47] Data Driven Fasting. [00:29:56] Hunger training using blood glucose monitoring; Study: Jospe, M. R., et al. "Adherence to hunger training using blood glucose monitoring: a feasibility study." Nutrition & Metabolism 12.1 (2015): 1-10. [00:33:49] Eric Helms; Podcasts: The Nutrition and Science of Natural Bodybuilding and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms. [00:41:33] Data-Driven Macros Course (starts January 2022). [00:42:24] Malcolm Kendrick podcasts: 1, 2, 3. [00:46:52] Iron overload. [00:51:25] Elite HRV. [00:53:47] Nutrientoptimiser.com; optimisingnutrition.com; Data Driven Fasting. [00:54:11] Optimising Nutrition Podcast.

Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, speech pathologist Lisa Walker. Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she’s lost weight, and she now has the energy to do the things she wants to do. On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she’s implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn’t an elite athlete - she’s just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about. Here’s the outline of this episode with Lisa Walker: [00:00:26] Lisa's background and health journey before NBT. [00:06:31] But I'm not an athlete! [00:07:16] Starting with NBT. [00:09:49] Diet changes over the years. [00:13:36] Whole30. [00:16:05] Visbiome probiotic. [00:17:35] Headaches - gone. [00:20:00] Body composition changes. [00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: Barr, SadieB, and JonathanC Wright. "Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure." Food & nutrition research 54.1 (2010): 5144. [00:24:17] Managing stress. [00:26:03] Sleep: before and after. [00:27:11] Sleep as a keystone behavior; Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [00:27:41] Greg Potter's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:29:56] Movement. [00:30:53] Blood Flow Restriction (BFR) training.  Podcasts: Blood Flow Restriction Training for Improved S, trength, Performance, and Healthspan, Blood Flow Restriction Q&A with Jim Stray-Gundersen, and Blood Flow Restriction Training: Science and Application.

For men, testosterone is important for mood, bone health, erectile function, libido, strength and muscle mass and is also associated with lower levels of inflammatory markers, better insulin sensitivity, and metabolic health. It also may even have some vasodilatory effects, and higher testosterone levels are also associated with better health outcomes in general and lower cardiovascular, cancer, and all-cause mortality. Unfortunately, It looks like testosterone levels in the population are dropping, although more isn’t necessarily better. On this podcast, NBT Scientific Director Megan Hall and I are talking about testosterone: why we should care about it, how to test for it, and how to support healthy levels of this hormone. Megan discusses signs and symptoms of low testosterone and seven different lifestyle changes you can make to support optimal levels - before you even consider taking a supplement. We also talk about hormone replacement therapy, who might benefit, and some of the downsides to this strategy. For all the references and a detailed roadmap of everything we discuss, be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this episode with Megan Hall: [00:00:24] Testosterone: Why you should care. [00:01:49] Megan's outline for this podcast. [00:02:46] Optimal reference range for Testosterone. [00:03:51] Symptoms of low testosterone. [00:04:25] Testing for testosterone. [00:07:02] High testosterone is associated with violent crime. Study: Dabbs Jr, James M., et al. "Testosterone, crime, and misbehavior among 692 male prison inmates." Personality and individual Differences 18.5 (1995): 627-633. [00:07:32] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:08:22] The testosterone suppression system. [00:08:35] Book: The WEIRDest People in the World, by Joseph Henrich. [00:10:13] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:12:02] Testosterone physiology; troubleshooting by testing LS and FSH. [00:14:38] Varicocele - the enlargement of veins within the testicles - common amongst athletes. [00:16:31] Sex Hormone Binding Globulin (SHBG) [00:19:44] How to support testosterone levels. [00:20:41] 4-Quadrant Model; Josh Turknett's AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. [00:20:55] Josh Turknett on the NBT podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution [00:21:11] Sleep; Greg Potter on the podcast talking about sleep: Why Sleep Is Critical for Immune Health, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, Better Sleep for Athletes, and What to Do When You Can’t Sleep. [00:21:33] Sleep deprivation decreases testosterone; Study: Leproult, Rachel, and Eve Van Cauter. "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." Jama 305.21 (2011): 2173-2174 and Gonzalez-Santos, M. R., et al. "Sleep deprivation and adaptive hormonal responses of healthy men." Archives of andrology 22.3 (1989): 203-207. [00:22:26] Greg Potter's articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:22:37] Stress; Chronic stress in particular, more so than acute stress. [00:24:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:25:09] Eating sufficient calories. [00:26:13] Podcast with Herman Pontzer: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:27:57] Nutrient deficiencies: zinc, magnesium, vitamin D. [00:29:30] Cholesterol and dietary fat. [00:30:51] Exercise. [00:33:32] Within day energy availability can negatively impact the testosterone:cortisol ratio; Study: Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:34:59] Testosterone suppression - a dysfunction or a normal adaptation to training? Study: Sansone, Andrea, et al. "Sport, doping and male fertility." Reproductive Biology and Endocrinology 16.1 (2018): 1-12. [00:37:02] Book: Move Your DNA: Restore Your Health Through Natural Movement, by Katy Bowman. [00:39:00] Environmental toxins: estrogens, cigarette smoking and alcohol. [00:40:16] Herbs and supplements to consider. [00:43:40] Pituitary tumours, TBI and concussion. [00:44:36] Testosterone Replacement Therapy. [00:48:59] Join our group program to get a blood test, bloodsmart.ai report, and 4 group coaching sessions.

If you’ve followed the NBT podcast for a while you probably heard Dr. Malcolm Kendrick talking about the tenuous connection between cholesterol levels and cardiovascular disease. Malcolm has published with The International Network of Cholesterol Skeptics on this topic, including a recent review paper entitled LDL-C does not cause cardiovascular disease. In the paper, they include both total cholesterol and LDL-C in their discussions, and if you look at epidemiological data, I think they make a good point. For instance, total cholesterol had almost no effect on mortality in the HUNT-2 study in Norway, and higher levels were associated with lower mortality risk in women. Or the ESCARVAL-RISK study, where higher LDL-C is associated with lower all-cause mortality until it’s well above 200 mg/dl. Or the In-Chianti study, where people over 64 had the lowest mortality rates if they had an LDL-C greater than 130mg/dl. The question then becomes, if not cholesterol, then what? To answer that we must resist monomania and acknowledge the very notion of causation in a complex system is suspicious. Ask not what but how. Malcolm argues in his new book The Clot Thickens that if you maintain metabolic health, manage stress, and mind your endothelial function, cholesterol levels become largely irrelevant. Simple enough, but as you’ll discover in this interview, the devil is in the details. Here’s the outline of this episode with Malcolm Kendrick: [00:00:24] Previous NBT podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think About Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:00:42] Book: The Clot Thickens: The enduring mystery of heart disease, by Malcolm Kendrick. [00:03:04] 5-part series with lipidologist Thomas Dayspring (Part 1, 2, 3, 4, 5);  2-hour interview with Ron Krauss on The Drive Podcast. [00:04:23] Book: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. [00:06:12] LDL Cholesterol - challenging mainstream thought. [00:17:16] Fatty streaks never become atherosclerotic plaques; Review: Velican, C., M. Anghelescu, and D. Velican. "Preliminary study on the natural history of cerebral atherosclerosis." Medicine interne 19.2 (1981): 137-145. [00:18:54] Genetic influences; familial hypercholesterolemia (FH) and high clotting factors; Case study of patient with untreated FH but no presence of atherosclerosis: Johnson, Kipp W., Joel T. Dudley, and Jason R. Bobe. "A 72-year-old patient with longstanding, untreated familial hypercholesterolemia but no coronary artery calcification: a case report." Cureus 10.4 (2018). [00:21:22] Clotting factors more important than high LDL; Paper: Ravnskov, Uffe, et al. "Inborn coagulation factors are more important cardiovascular risk factors than high LDL-cholesterol in familial hypercholesterolemia." Medical hypotheses 121 (2018): 60-63. [00:25:03] UK Biobank Study: Mora, Samia, Seth S. Martin, and Salim S. Virani. "Cholesterol Insights and Controversies From the UK Biobank Study: Three Take-Home Messages for the Busy Clinician." (2019): 553-555. [00:25:51] Machine learning used to predict cardiovascular disease; Study: Weng, Stephen F., et al. "Can machine-learning improve cardiovascular risk prediction using routine clinical data?." PloS one 12.4 (2017): e0174944. [00:30:54] FOURIER PCSK9-inhibitor study: More deaths in the treatment group; Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722. [00:31:26] Evolocumab also reduces Lp(a); Study: O’Donoghue, Michelle L., et al. "Lipoprotein (a), PCSK9 inhibition, and cardiovascular risk: insights from the FOURIER trial." Circulation 139.12 (2019): 1483-1492. [00:34:02] APOA-1 Milano and HDL cholesterol. [00:38:45] Lp(a) and Vitamin C, plasminogen and clotting. [00:47:02] Rudolf Virchow, the father of the cholesterol hypothesis. [00:48:42] So what causes CVD? [00:49:53] Biomechanical stress; High blood pressure. [00:52:16] Endothelial and glycocalyx damage. [01:02:19] Steroids, immunosuppressants. [01:03:52] Avastin (bevacizumab) increases the risk of CVD; Study: Totzeck, Matthias, Raluca Ileana Mincu, and Tienush Rassaf. "Cardiovascular adverse events in patients with cancer treated with bevacizumab: a meta‐analysis of more than 20 000 patients." Journal of the American Heart Association 6.8 (2017): e006278. [01:06:07] Clotting disorders. [01:10:41] Sickle cell anemia - 50,000% increased risk of CVD. [01:11:36] Case study of 14-year old boy: Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18. [01:13:25] Air pollution, smoking, lead. [01:15:57] Biggest risk factors for CVD. [01:20:09] Supplements that strengthen the glycocalyx; Chondroitin Sulfate. [01:22:12] Malcolm's blog.

Each month for the past year we’ve offered our bloodsmart.ai group program. It’s an opportunity to use machine learning to predict—from a pretty simple blood test—what is likely happening inside your body (and what might be going wrong) along with expert feedback on the results from NBT Scientific Director and Coach, Megan Hall and me. The program has been very popular, not to mention a lot of fun, and people are going through more than once to measure their ongoing progress. On this podcast, Megan provides detailed feedback on the bloodsmart.ai report belonging to NBT Coach Clay Higgins. What you’ll hear is very similar to what goes on during our group coaching sessions. It’s a review of exactly what’s going well and where there’s opportunity for improvement - along with specific steps to take right now to improve overall health, based on the data, symptoms, and personal history. If you’d like to participate in a group program please email NBT support for details and be sure to let us know where in the world you live so we can tailor our response to your needs. Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:00:33] Clay's combined bloodsmart.ai report. [00:05:13] Overall wellness score and PhenoAge. [00:07:30] Marker Detail View Page. [00:08:12] NutriSense continuous glucose monitoring. [00:12:03] Calculated red blood cell survival and HbA1C. [00:13:52] Eight Sleep. [00:16:33] Uric acid. [00:25:10] Potential oxidative stress: N. Acetyl Cysteine (NAC) may help. [00:26:58] Calcium a bit low; consider following up with a blood parathyroid test and/or supplement with magnesium. [00:32:56] HDL Cholesterol a little high and what that might mean. [00:34:26] Red blood cell indices and low oxygen deliverability suggest possible nutrient deficiencies. [00:35:53] Digestive enzymes: Thorne Biogest or Betaine HCl. [00:38:05] HomocysteX Plus. [00:40:33] Reticulocyte production index and RDW. [00:43:44] Low neutrophils (neutropenia) could suggest low copper level. [00:46:36] Nose to Tail. [00:48:00] Bloodsmart.ai forecasts. [00:48:32] Environmental toxin exposure; Quicksilver Blood Metals Testing. [00:51:53] Supporting detoxification: sauna, binders, supporting detox pathways. [00:53:45] Mitigating toxins in the environment. Skin Deep app; Think Dirty Shop Clean app. [00:55:59] Forecasted iodine deficiency; sea vegetables are a good source. [00:57:06] Forecasted issues with immune system/gut. [00:58:28] Designs for Health GI Revive. [00:59:35] Lucy Mailing, PhD; Lucy on previous NBT podcasts: 1, 2, 3. [01:01:49] Homocysteine forecasted to be high - B vitamins are important, as well as glycine, creatine. [01:01:50] Join our bloodsmart.ai group program to get Megan’s feedback on your blood chemistry.  In the US, click here to get started. $198 includes blood testing, a bloodsmart.ai report, and access to 4 group coaching sessions with Megan. (Note: Residents of NY, NJ, RI and those living outside the US - pricing and availability varies. Please contact us for assistance.)

The vaginal microbiome is often mentioned in passing - sort of as an afterthought - usually when we’re really talking about the gut microbiome. We’ve decided to give the vaginal microbiome centre stage today, and with good reason - it’s a huge factor when it comes to the quality of a woman’s life and health, and has implications for fertility, pregnancy and childbirth, and risks associated with sexually transmitted infections.  On this podcast, NBT Scientific Director and Coach Megan Hall and I are discussing the vaginal microbiome: what it is, how to assess for problems, and how to maintain a state of good health. Megan talks about the effects of vaginal dysbiosis on pregnancy and fertility, and how to create the best possible outcome for childbirth. She explains what causes disruption to the vaginal microbiome in the first place, and how ancestral health principles can keep you on track. She also outlines how to rebalance the vaginal microbiome when there’s dysbiosis, along with practical steps to take before resorting to antibiotics and antifungals. Here’s the outline of this interview with Megan Hall: [00:02:30] Why care about the vaginal microbiota? [00:03:55] Megan's outline for this podcast. [00:04:50] What is the vaginal microbiome (VM)? [00:05:52] 5 core vaginal microbiome community state types (CSTs). [00:07:40] Why lactobacilli are beneficial. [00:10:52] Lucy Mailing, PhD; Podcasts: 1, 2, 3. [00:12:06] Diagnoses associated with vaginal dysbiosis. [00:13:47] Direct to consumer VM testing. [00:15:48] Changes throughout a woman's lifespan. [00:18:02] Podcast: You Are Not Broken: A Modern Approach to Women’s Sexual Health and Desire, with Kelly Casperson, MD. [00:18:38] Common vaginal microbiome dysbiosis pathologies: Bacterial Vaginosis (BV), Vulvovaginal Candidiasis (VVC), and Group B Strep (GBS). [00:26:16] Pregnancy: protection from preterm labor, preeclampsia, and infertility. [00:29:44] Studies on the effects of the microbiota and success with infertility treatment: 1. Moreno, Inmaculada, et al. "Evidence that the endometrial microbiota has an effect on implantation success or failure." American journal of obstetrics and gynecology 215.6 (2016): 684-703. and 2. Moore, Donald E., et al. "Bacteria in the transfer catheter tip influence the live-birth rate after in vitro fertilization." Fertility and sterility 74.6 (2000): 1118-1124. [00:31:06] NBT Podcasts with Dr. Malcolm Kendrick: 1, 2. [00:32:15] Causes of disruption to the vaginal microbiome: menses, gut dysbiosis, diet, smoking, contraceptives, antibiotics, general hygiene, stress, tampons, lubricants, hygiene products. [00:35:49] Women who eat a vegetarian diet have higher vaginal microbial diversity (which is unfavorable); Study: Song, Stephanie D., et al. "Daily vaginal microbiota fluctuations associated with natural hormonal cycle, contraceptives, diet, and exercise." Msphere 5.4 (2020): e00593-20. [00:37:05] Compounds from cigarette smoke can be found in cervical mucus; Study: Prokopczyk, Bogdan, et al. "Identification of tobacco-specific carcinogen in the cervical mucus of smokers and nonsmokers." Journal of the National Cancer Institute 89.12 (1997): 868-873. [00:37:24] Microbial composition of man's penis can predict BV incidence in female sex partner: Study: Mehta, Supriya D., et al. "The Microbiome Composition of a Man's Penis Predicts Incident Bacterial Vaginosis in His Female Sex Partner With High Accuracy." Frontiers in cellular and infection microbiology 10 (2020): 433. [00:38:53] Maternal stress alters proteins related to vaginal immunity and abundance of lactobacilli; Study: Jašarević, Eldin, et al. "Alterations in the vaginal microbiome by maternal stress are associated with metabolic reprogramming of the offspring gut and brain." Endocrinology 156.9 (2015): 3265-3276. [00:39:34] Maternal vaginal microbiome mediates responses to prenatal stress; Study: Jašarević, Eldin, et al. "The maternal vaginal microbiome partially mediates the effects of prenatal stress on offspring gut and hypothalamus." Nature neuroscience 21.8 (2018): 1061-1071. [00:42:44] Summarizing lifestyle practices that most affect the vaginal microbiome. [00:43:07] The BBC More or Less Podcast: Has the number of periods a woman has in her lifetime quadrupled?  [00:43:49] Best options for contraceptives; Fertility Awareness Method. Podcast: The Truth About Fertility and the Fertility Awareness Method, with Torea Rodriguez. [00:45:08] Personal hygiene products - be wary. [00:46:49] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:47:22] How to rebalance the vaginal ecosystem (before resorting to antibiotics and antifungals). [00:48:19] Vaginal pH test strips. [00:48:33] Probiotics: Jarrow Fem-Dophilus has two good strains. [00:52:34] Intervaginal vitamin C can help treat BV; Study: Petersen, E. Eiko, and Paola Magnani. "Efficacy and safety of Vitamin C vaginal tablets in the treatment of non-specific vaginitis: A randomised, double blind, placebo-controlled study." European Journal of Obstetrics & Gynecology and Reproductive Biology 117.1 (2004): 70-75. [00:52:46] Medical grade honey, thyme and garlic. [00:55:13] The next frontier in VM study. [00:57:02] Seeding with fecal microbiota transplantation in C-section infants; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:58:30] Microbiome-based biologic drug being studied (L crispatus probiotic); Study: Lagenaur, Laurel A., et al. "Connecting the dots: Translating the vaginal microbiome into a drug." The Journal of Infectious Diseases 223.Supplement_3 (2021): S296-S306. [01:00:09] 4-quadrant model.

One of the best things about doing this podcast for the past seven years has been how our guests have shaped nearly every aspect of my life and the lives of my family. Over the years my wife Julie and I have built an ancestral lifestyle we believe to be most conducive to health, connection, and longevity, largely influenced by the brilliant guests we’ve interviewed right here. The process has been nothing short of an adventure, and it continues to unfold. On this podcast, I’m joined by my wife, food scientist Julie Kelly to talk about how we’ve taken everything we’ve learned about health, wellness, and ancestral living to create a home life that truly supports and sustains our family. We talk about how we eat, prepare meals, and educate our kids and changes we’ve made over the years. Julie shares the immense value she’s derived from a very specific type of psychotherapy, and we discuss how our practice of managing stress has evolved. We also give an update on our adventures in cohousing, and the number one factor that we’ve learned will make or break cohousing relationships. Here’s the outline of this interview with Julie Kelly: ​​[00:00:17] Ayla is 6 months old; the birth experience. [00:02:21] Podcasts with Lily Nichols, RDN: How to Optimise Nutrition for Pregnancy and Real Food for Gestational Diabetes with Lily Nichols. [00:03:13] How our eating has evolved over time. [00:04:04] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD. [00:04:22] Meal prep and shopping. Our eBook: What We Eat. [00:07:14] Justin Sonnenberg. [00:07:37] Lucy Mailing, PhD; Podcasts: 1. How to Optimise Your Gut Microbiome, 2. Microbiome Myths and Misconceptions, 3. Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome. [00:09:17] Simon Marshall's Stress Audit; Podcast: How to Manage Stress. [00:11:31] Accelerated Experiential Dynamic Psychotherapy (AEDP); Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. Learn more about working with Jason. [00:16:27] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:18:33] Forest School. [00:21:58] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:22:36] Books: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, and The Scientist In The Crib: Minds, Brains, And How Children Learn, by Alison Gopnik, PhD. [00:24:54] Book: Range: Why Generalists Triumph in a Specialized World, by David Epstein. [00:25:00] Cohousing; Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living. [00:25:07] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:26:13] Article: The Nuclear Family Was a Mistake, by David Brooks. [00:26:25] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD. [00:29:54] Our experience with Workaway.info.  [00:38:38] Our Workaway profile.

Dr Gabriel Niles, MD has travelled many roads in his search for the ideal model of healing and flourishing. Prior to his training as a Medical Doctor at USC School of Medicine, he studied Traditional Chinese Medicine in Shanghai, China. He has organized and led multiple Circle of Healers retreats with the American Medical Student Association as a medical student, seeking to integrate the wisdom of healing traditions with modern medical science. In recent years, Dr Niles has been integrating the insights and benefits of Functional Medicine into his medical practice while remaining committed to keeping medical care affordable for his patients.  For this podcast, I caught up with Gabe after the Ancestral Health Symposium in Los Angeles to discuss his integration of Functional Medicine into a mainstream bill-to-insurance medical practice. We talk about areas where his approach differs from that of other family physicians, including his favouring of lifestyle changes over-reliance on pharmaceuticals. He also explains why he has continued working within the conventional medical system, despite rejecting the big-pharma controlled dis-ease model of medical “care”. Here’s the outline of this interview with Gabriel Niles: [00:00:27] Gabriel's background and interest in medicine and health. [00:02:33] Evan Hirsch, MD; Podcast: How to Fix Your Fatigue. [00:03:01] Institute for Functional Medicine's AFMCP Training. [00:03:15] Studying Chinese medicine. [00:09:58] Service in the US Navy. [00:13:30] Dr. Kirk Parsley; Podcasts: 1. How to Get Perfect Sleep with Dr. Kirk Parsley, MD; 2. Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:14:27] Saying no to Big Pharma; The problem with statins. [00:17:14] Ancestral Health Symposium. [00:20:20] James Nestor; Book: Breath: The New Science of a Lost Art; Podcast: How to Fix Your Breathing to Improve Your Health. [00:21:06] Todd Becker; Podcast: Getting Stronger; AHS Talk: Desirable Difficulties: Using Hormesis to Learn More Effectively - Todd Becker (AHS21). [00:23:20] Mickey Trescott; Podcast: Autoimmune recovery with Mickey Trescott. [00:26:22] Book: The End of Alzheimer's, by Dale Bredesen. [00:28:41] Medical problems faced by knowledge workers. [00:31:13] International Society for Environmentally Acquired Illness (ISEAI). [00:34:37] Books: It Starts with Food and The Whole30, by Melissa Hartwig Urban and Dallas Hartwig. [00:36:39] Paul Saladino: The Carnivore Code; Podcast: Fundamental Health Podcast. [00:40:23] Book: Natural Causes by Barbara Ehrenreich. [00:42:56] Why Gabriel continues to bill insurance. [00:44:34] Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. Book: The Community Cure. [00:45:31] Evan Hirsch's Virtual MD course. [00:47:48] Work with Gabriel Niles in Los Angeles, CA.

Evan Hirsch, MD, is a world-renowned fatigue expert and the Founder & CEO of the International Center for Fatigue. Through his best-selling book, podcast, and online programs, he has helped thousands of people around the world boost their energy naturally, and is on a mission to help a million more. He has been featured widely on television, podcasts, and summits. On this podcast, Evan discusses the many different causes of fatigue and his 4-step process for treating it. He shares details about his Fix Your Fatigue program, which has identified 10 different causes of fatigue - and Evan notes that everyone has multiple causes. To complicate things further, everyone has different multiple causes, so no one treatment works for everyone. Evan shares resources for identifying the causes of your fatigue and simple steps you can take to improve your energy levels today. Here’s the outline of this interview with Evan Hirsch: [00:00:20] Gabriel Niles, MD introduced us at the Ancestral Health Symposium. [00:00:41] How Evan became interested in medicine and fatigue. [00:02:28] Book: Fix Your Fatigue: The four step process to resolving chronic fatigue, achieving abundant energy and reclaiming your life!, by Evan H. Hirsch MD. [00:04:29] Viruses that can be transmitted that can end up triggering fatigue. [00:06:21] How to know if you have an abnormal level of fatigue. [00:08:16] Book: This Is Your Mind on Plants, by Michael Pollan. [00:08:41] Surviving on caffeine. [00:09:48] Different levels of fatigue (levels based on treatment needed). [00:11:22] Toxicities that we're exposed to that need to be removed to alleviate fatigue. [00:11:54] 4-Quadrant Model. [00:12:58] Best diets for fixing fatigue. [00:14:14] Mike T. Nelson; Course: Flex Diet Foundations. [00:14:53] 4-step process: 1. assess causes 2. replace deficiencies 3. opening detox pathways 4. remove toxicities. [00:17:19] Adrenals, mitochondria, thyroid - the "Big 3" factors that help restore energy. [00:21:42] "Detox"; Herbal products + external therapies. [00:24:42] Mold exposure and toxicity. [00:28:51] Article: Your building might be making you sick. Joe Allen can help., by Colleen Walsh. [00:30:12] Great Plains Urine MycoTOX Profile to evaluate for mold exposure/toxicity. [00:31:16] Environmental Relative Moldiness Index (ERMI) test - evaluates mold in the environment. Find a professional. [00:31:46] What to do if you have mold exposure: binders, supplements to remove toxins. [00:32:54] Heavy Metals and infections. [00:33:37] COVID long-haulers or post-acute syndromes. [00:35:24] Using symptoms to diagnose conditions. [00:36:01] Bartonella quiz on the www.FixYourFatigue.com website. [00:37:49] Podcast: How to Prevent and Heal Lyme and Its Co-Infections, with Sunjya Schweig, MD. [00:38:13] Herbal antimicrobials vs antibiotics. [00:38:33] Results page of Evan's website. [00:42:30] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:47:18] Electromagnetic Fields; Previous podcasts on EMF: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Joseph Mercola, DO; EMFs: Why You Should Care and What to Do, with Nick Pineault. [00:51:52] Safe Sleeve cases and other ways to mitigate EMFs. [00:52:41] LessEMF.com. [00:54:05] How to know if your fatigue can be helped. [00:55:38] Find Evan at www.FixYourFatigue.com; Facebook group; Schedule a free discovery call.

Jim Stray-Gundersen, MD is a world-renowned expert in Sports Medicine, Exercise Physiology and Training for Sport Performance. Drawing from his lifetime of experience with elite level athletes and clinical populations, Jim developed and co-founded the B Strong Training System using Blood Flow Restriction (BFR). The system works by applying cuffs to the arms and legs to temporarily restrict venous return without occluding arterial inflow. Put simply, blood flow restriction prompts an outsize response from the brain to speed up the normal process of repairing and rebuilding damaged tissue with lighter weight and a reduced risk of injury compared to traditional weight lifting. Jim predicts the B Strong Training System will change how the world gains the benefits of exercise, improving longevity and quality of life. On this podcast, Jim discusses the important difference between the B Strong system and other BFR devices on the market, and answers questions about application and safety when training with blood flow restriction. He talks about how athletes and like-minded people are using BFR and shares some common user errors and ways to avoid them. Jim also describes his new professional training course available to anyone interested in learning more about the theory and application of BFR. Or - even better - for the next 14 days you can get the B Strong BFR Training System for 20% off using the code Kelly20.  Here’s the outline of this interview with Jim Stray-Gundersen: [00:00:10] Jim's previous appearance on the NBT podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:00:28] B Strong Blood Flow Restriction (BFR) training system. [00:00:41] Dr. Steven Patterson; Podcast: Blood Flow Restriction Training: Science and Application. [00:01:08] Blood flow restriction: elastic vs. rigid devices. [00:05:04] Study: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:05:09] Johnny Owens, founder of Owens Recovery Science. [00:09:19] Question regarding the potential for endothelial damage; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:13:10] Olympic athletes using BFR training: Sifan Hassan (Netherlands), Galen Rupp (USA), Kate Grace (USA), Mikaela Shiffrin (USA). [00:14:52] How athletes are using the BFR system. [00:17:24] B Strong BFR training course for both BFR users and professionals. [00:21:37] Common errors and things to avoid with BFR. [00:25:17] Delayed onset muscle soreness. [00:27:38] Frequency of workouts and habit building. [00:31:40] Get the B Strong system using the 20% off discount code Kelly20, good for 2 weeks after podcast airs.

Ben Greenfield is a human performance consultant, speaker, and New York Times bestselling author of 13 books, including the popular titles “Beyond Training”, “Boundless” and “Fit Soul”. Former collegiate tennis, water polo, and volleyball player, bodybuilder, 13-time Ironman triathlete, and professional obstacle course racer, Ben has been voted by the NSCA as America’s top Personal Trainer and by Greatist as one of the top 100 Most Influential People In Health And Fitness. In 2014, my NBT co-founder and medical doctor Jamie Kendall-Weed and I appeared on the Ben Greenfield podcast, and to this day people tell me that’s how they learned about Nourish Balance Thrive.  ​For this podcast, Ben and I met up on the UCLA campus during the Ancestral Health Symposium in August to walk and talk about the harmful effects of loneliness and the importance of social connection. Ben shares some of the innovative ways he’s increased connection with others, despite being a self-proclaimed introvert. We talk about some of the downsides of social isolation and the best reasons for opening yourself up to the “messiness” of others.  Here’s the outline of this interview with Ben Greenfield: [00:01:48] Previous podcasts with Ben Greenfield featuring Christopher Kelly: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, The Little-Known Test That Tells You Everything You Need To Know About Your Metabolism, and 7 Signs Your Cortisol And Adrenals Are Broken. [00:03:21] James Nestor; Podcast: How to Fix Your Breathing to Improve Your Health. [00:03:27] Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat. [00:03:50] All the 2021 AHS videos are on YouTube. [00:06:52] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo. [00:07:01] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping (Third Edition), by Robert M. Sapolsky. [00:09:56] Book: The Martian, by Andy Weir. [00:11:47] Introversion. [00:12:00] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [00:12:25] Recent podcast with Lucy Mailing, PhD: Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome. [00:13:53] Book: Quiet: The Power of Introverts in a World That Can't Stop Talking, by Susan Cain [00:18:21] Loneliness is as bad for you as smoking; Study: ​​Dyal, Stephanie R., and Thomas W. Valente. "A systematic review of loneliness and smoking: small effects, big implications." Substance use & misuse 50.13 (2015): 1697-1716. [00:18:49] Loneliness vs. social isolation. [00:25:20] Book: Never Eat Alone, Expanded and Updated: And Other Secrets to Success, One Relationship at a Time, by Keith Ferrazzi. [00:26:39] Mastermind Talks, created by Jayson Gaignard. [00:27:34] Ben's dinner parties. [00:33:04] Julian Abel, MD; Book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness; Julian's Podcast: Survival of the Kindest.  Listen to Julian's most recent interview on the NBT Podcast. [00:35:40] Opening yourself up to the messiness of other people. [00:38:38] Ben’s article on the dopaminergic response while experiencing pain or pleasure with others. [00:39:40] Book: Friendship in the age of loneliness: An Optimist's Guide to Connection, by Adam Smiley Poswolsky. [00:40:40] Contacts+. [00:42:26] Community events; Realm Church Management Software. [00:48:23] Ben's expanded spiritual practice. [00:52:34] Books by Jamie Wheal: Stealing Fire and Recapture the Rapture. [00:53:13] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [01:01:59] Church and the monogamous nuclear family. [01:11:05] Eye gazing. [01:14:44] See Ben’s show notes for this recording. [01:15:52] Join the NBT Elite Performance Club Forum by supporting NBT on Patreon.

Throughout 2021 we’ve had hundreds of people try out our bloodsmart.ai software within the format of our monthly group program. We’ve met clients from all walks of life – some athletes, some not – but most want the same things: to feel better now and to preserve healthspan later. Over the years – and especially more recently after racing was cancelled – my own goals have also shifted from athletic performance, instead landing on what needs to be done to maximise healthspan – that is the period of life spent in good health, free from the chronic diseases and disabilities of ageing. Talking each week to others with the same goals has become a highlight of my work week... On this podcast, NBT Scientific Director and coach Megan Hall and I are discussing my latest blood chemistry results and bloodsmart.ai report. I was pleased with my results a couple of years ago when my Overall Wellness Score reached a perfect 100. This time around, however, there’s room for improvement, and Megan offers her usual excellent advice. If you’d like to get a blood test + a bloodsmart.ai report along with a series of group coaching sessions with Megan and me, we can arrange that for you. The coaching sessions take on a format much like this podcast, with individual reports reviewed and advice for a path forward described in detail. Be sure to follow along with this episode with Megan’s detailed outline. Here’s the outline of this interview with Megan Hall: [00:00:25] Podcasts featuring Brianna Stubbs, PhD: 1, 2, 3, 4. [00:02:29] Christopher Kelly’s combined bloodsmart.ai report.  [00:02:58] Overall Wellness Score; Horne paper: Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174. [00:03:25] Health Assessment Questionnaire. [00:04:36] Why to get a blood test when you're feeling good. [00:12:21] Wellness Score and PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:13:54] Individual input markers. [00:14:42] Podcasts: Why You’re Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall; Protein vs. Energy for Improved Body Composition and Healthspan, with Ted Naiman, MD; Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It, with Ben Bikman, PhD. [00:15:55] Protein requirements: 1.6g protein per Kg of body weight. [00:17:12] Rhonda Patrick’s podcast with Ashley Mason: Dr. Ashley Mason On Drug-Free Approaches For Treating Depression, Insomnia, And Overeating | Found My Fitness With Dr. Rhonda Patrick. [00:19:44] Podcast: Blood Chemistry in Athletes, with Tommy Wood, MD, PhD. [00:21:02] Thorne Multi-Vitamin Elite. [00:21:54] Supplements Megan is most likely to take: Magnesium and creatine (with Creapure). [00:24:45] Iron panel and blood donation; DIY therapeutic phlebotomy. [00:27:17] Podcast on iron overload:  Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; “Bronze Diabetes” paper: ROOT, HOWARD F. "Insulin resistance and bronze diabetes." New England Journal of Medicine 201.5 (1929): 201-206. [00:28:46] Protein:Energy (PE) Ratio; Book: The PE Diet: Leverage your biology to achieve optimal health, by Ted Naiman. [00:38:04] Podcast: How to Go Faster and Feel More Energetic By Addressing Anaemia and Increasing Oxygen Deliverability. [00:43:25] Zinc deficiency makes RBC membranes more fragile; Study: O'Dell, Boyd L., Jimmy D. Browning, and Philip G. Reeves. "Zinc deficiency increases the osmotic fragility of rat erythrocytes." The Journal of nutrition 117.11 (1987): 1883-1889. [00:45:06] bloodsmart.ai forecasts. [00:45:45] Previous podcast talking about bloodsmart.ai and forecasts: You Literally Bled for That Data. Now What? and How to Use Biomedical Testing to Find Problems Inside Your Body. [00:50:28] Lead and toxic metals overload. [00:51:23] The negative impacts of lead on both nervous and renal systems are obvious at a blood lead concentration of 2 μg/dL; Study: Shefa, Syeda T., and Paul Héroux. "Both physiology and epidemiology support zero tolerable blood lead levels." Toxicology letters 280 (2017): 232-237. [00:53:19] Supporting detoxification. [00:55:00] Iodine and sea vegetables; Maine Coast granulated sea vegetables. [00:57:29] Summarizing action items. [00:58:01] Eat more food!  RED-S; Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [01:02:08] Vitamin D; Chris Masterjohn's Presentation on COVID-19 at AHS and article on Vitamin D and COVID-19: The Current State of the Evidence. [01:04:55] Megan's outline for this podcast  [01:05:11] Join a bloodsmart.ai group program to get a blood test, bloodsmart.ai report, and group coaching sessions with Megan Hall.

At the 2021 Ancestral Health Symposium (AHS) in Los Angeles last month I was able to catch up with microbiome researcher and writer Lucy Mailing, PhD. This year Lucy presented on the topic of Rewilding the Gut, noting the detrimental effects of our modern environment, diet, and lifestyle on the gut microbiome. Lucy has been on the podcast twice before, talking about optimising the gut microbiome and debunking microbiome myths and misconceptions. Lucy’s research and writings are truly cutting-edge and have consistently shaped our recommendations and approach to gut health with our clients.  ​On this podcast, Lucy shares some of the concepts she outlined during her AHS Talk, including the specific aspects of modern living that interfere with microbiome diversity and establishing a basis for chronic disease.  She talks about the hygiene hypothesis, including the need for early childhood exposure to microbes, and some of the best ways to support a healthy gut ecosystem. Here’s the outline of this interview with Lucy Mailing: [00:00:32] Video: Rewilding the gut - Lucy Mailing (AHS21). [00:02:27] Book: ”Surely You're Joking, Mr. Feynman!": Adventures of a Curious Character, by Richard P. Feynman. [00:03:25] Environmental mismatches. [00:04:35] Book: Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues, by Martin J. Blaser MD. [00:05:03] Effects of diet on the microbiome; Study: Smits, Samuel A., et al. "Individualized responses of gut microbiota to dietary intervention modeled in humanized mice." Msystems 1.5 (2016): e00098-16. [00:05:29] The Hadza people of Tanzania. [00:06:53] Herman Pontzer, PhD; Paper: Pontzer, Herman, Brian M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:07:37] Jeff D. Leach, microbiome researcher. [00:07:55] Article: I spent three days as a hunter-gatherer to see if it would improve my gut health, by Tim Spector. [00:09:47] Rewilding. [00:12:11] Video: What are the ethical implications of anti-meat dietary policies? - Diana Rodgers (AHS21); Podcast: Kale vs Cow: The Case for Better Meat. [00:12:10] Allan Savory on desertification. [00:13:06] Keystone predator species; Blastocystis hominis. [00:13:55] Blastocystis associated with distinct microbiome ecological patterns; Study: Nieves-Ramírez, M. E., et al. "Asymptomatic intestinal colonization with protist Blastocystis is strongly associated with distinct microbiome ecological patterns." Msystems 3.3 (2018): e00007-18. [00:15:04] Lucy’s previous appearances on the NBT podcast: How to Optimise Your Gut Microbiome, and Microbiome Myths and Misconceptions. [00:17:05] Article: The oxygen-gut dysbiosis connection, by Lucy Mailing, PhD. [00:18:33] 4-Quadrant Model. [00:20:13] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD. [00:20:55] C-Sections and the microbiome. [00:22:41] Mom-to-baby fecal transplant; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:25:22] Are we over-sanitizing? [00:28:33] Benefits of exposure to animals. [00:29:09] Podcast: The Dog as the Ultimate Health Upgrade (an Introduction for Pre-Contemplators), with Toréa Rodriguez. [00:31:30] Rewilding the nervous system. [00:34:37] Secure attachment; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [00:37:41] Dr. Julian Abel; Podcasts: 1. Building Compassionate Communities to Improve Public Health, 2. Maintaining Social Connection in the Era of COVID-19, and 3. The Compassion Project: The Power of Hope and Human Kindness. [00:40:12] Eating for a healthy microbiome. [00:40:32] Metabolic flexibility of the gut; Study: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21. [00:41:21] Jason Hawrelak’s new course: Functional Gastrointestinal Testing: A Critical Review; Podcast: How to Use Probiotics to Improve Your Health. [00:44:06] NBT Podcasts with Ben Bikman, PhD and Ted Naiman, MD. [00:45:51] Find Lucy at lucymailing.com; Patreon, consultation.

Joshua Fields Millburn is one half of the popular simple living duo known as The Minimalists. He and his best friend and fellow Minimalist Ryan Nicodemus have helped over 20 million people live more meaningful lives with less through their website, books, podcast, and Netflix films. The Minimalists have been featured in the New York Times, Wall Street Journal, Boston Globe, Forbes, TIME, ABC, CBS, NBC, FOX, BBC, and NPR. Joshua has previously been an NBT client, and I’m fortunate enough to call him a friend. On this podcast, Joshua and I talk about minimalism, consumerism, values, and healing.  Joshua explains how minimalism is not simply about getting rid of material possessions (though that can play a role), but rather it’s a process of getting to the root of life’s lingering discontent - digging out from under the stuff, the debt, the stress and the loneliness and regaining control of your life. He describes some of the main points of his new book, Love People Use Things, and shares some of the most important lessons he’s learned along his Minimalist journey. Here’s the outline of this interview with Joshua Fields Millburn: [00:00:13] Paul Saladino. [00:01:29] Mimetic Desires; Podcast: Wanting: The Power of Mimetic Desire in Everyday Life. [00:02:09] Book: Love People, Use Things: Because the Opposite Never Works, by Joshua Fields Millburn and Ryan Nicodemus. [00:02:51] Enneagram. [00:03:03] Ian Cron; Book: The Road Back to You: An Enneagram Journey to Self-Discovery, Podcast: Typology. [00:05:51] Consumerism. [00:08:03] Book: Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed, by Lori Gottlieb. [00:08:28] Lori Gottlieb on The Minimalists Podcast. [00:14:21] Books by Chris Ryan: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships and Civilized to Death: The Price of Progress. [00:17:50] Four types of values. [00:19:13] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis; thick vs. thin desires. [00:19:45] Luke Burgis on The Minimalist Podcast. [00:20:46] Erwin McManus, lead pastor at Mosaic; Hear him on The Minimalists Podcast. [00:22:40] Minimalism and what that term means. [00:24:36] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle. [00:26:00] The spontaneous combustion rule. [00:26:33] Chris Kelly on The Minimalists Podcast #138: Healthproblems. [00:30:39] The Minimalists: Less is Now Movie (trailer). [00:33:01] Podcast: Protein vs. Energy for Improved Body Composition and Healthspan. [00:33:46] The Minimalists Love People, Use Things Tour. [00:34:52] Spartanism (compulsive decluttering); Minimalists podcasts on hoarding and compulsive decluttering. [00:37:05] Minimalist diets and Joshua's story of regaining his health. [00:38:54] Minimalists Podcast episode #184: Minimalist Diets. [00:43:25] Documentary: The Sensitives. [00:46:22] Pain management solution: grounding.  [00:47:09] 4-Quadrant Model. [00:47:57] Book: Earthing: The Most Important Health Discovery Ever! (Second Edition), by Clinton Ober, Stephen T. Sinatra, et al. [00:48:37] Documentaries by Clint Ober. The Ground Therapy Universal Mat. [00:51:41] Elixinol CBD. [00:56:51] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall, PhD. [01:00:18] Lyme disease coinfections; Sunjya Schweig, MD; Podcast: How to Prevent and Heal Lyme and Its Co-Infections. [01:03:03] Testosterone replacement therapy. [01:08:32] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [01:10:43] Personality traits; Introversion/Extraversion. [01:20:50] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [01:25:30] Homelessness, mental health, and intellect. [01:27:55] Overrated virtues. [01:31:24] Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. [01:29:27] Problems with empathy. [01:33:39] Jealousy. [01:40:01] Object A; Peter Rollins. [01:45:52] theminimalists.com.

Family physician Deborah Gordon, MD is the founder and Medical Director of the Northwest Memory Center in Ashland, Oregon. Her decades-long practice has revolved around healthy and adoptable lifestyle choices that impact the development of health problems, with a more recent focus on choices that affect cognitive health and neurodegenerative disease. Deborah has been on the podcast before to talk about autoimmunity, and she’s with me today to discuss her new study, currently in the peer review process, in which potential contributors to cognitive decline are identified and targeted therapeutically. ​On this podcast, Deborah discusses the potential for using a precision medicine approach to Alzheimer’s disease and mild cognitive impairment. Inspired by the work of physician and author Dr Dale Bredesen, Deborah has been working with patients to identify and treat root causes, including environmental exposures and infections, while promoting many of the lifestyle changes we talk about all the time on this podcast.  The results are astounding, and call into question the current standard of care for Alzheimer’s.  Here’s the outline of this interview with Deborah Gordon: [00:01:10] Deborah’s previous appearance on the podcast: How to Fix Autoimmunity in the over 50s. [00:01:23] Deborah's interest in cognitive decline. [00:01:38] Dale Bredesen, MD; The Buck Institute for Research on Aging. [00:02:56] Tommy Wood, MD; Video: Systems Analysis and Multiple Sclerosis – Physicians for Ancestral health Symposium, 2015. [00:03:31] Anne Hathaway, MD; Podcast: The Critical Role of Oestradiol for Women’s Cognition. [00:03:45] Dr. Bredesen's study: Bredesen, Dale E. "Reversal of cognitive decline: a novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707. [00:05:54] Dr. Gordon's new paper: Toups, Kat, et al. "Precision Medicine Approach to Alzheimer's Disease: Successful Proof-of-Concept Trial." medRxiv (2021). [00:06:07] Cognitive decline. [00:07:20] Alz.org. [00:10:53] Objective measures of cognition. [00:11:51] Montreal Cognitive Assessment (MoCA). [00:13:47] CNS Vital Signs; Lumosity, Brain-HQ. [00:19:09] The conventional standard of care for cognitive impairment. [00:21:10] Medications for Alzheimer's. [00:27:27] IntellxxDNA. [00:29:20] Josh Turknett, MD; Josh on the NBT podcast: 1, 2, 3, 4. [00:33:58] 4-Quadrant Model. [00:41:24] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:45:00] Toxic exposures and infections; mold remediation. [00:48:45] Dr. Lyn Patrick, ND. [01:01:53] Dr. Bredesen’s site: Apollo Health. [01:03:49] Facebook: Dale Bredesen and The Official Bredesen Protocol Support Group. [01:04:11] Dr. Bredesen's books: 1. The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline 2. The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age 3. The First Survivors of Alzheimer's: How Patients Recovered Life and Hope in Their Own Words. [01:05:22] Where to find Deborah: Drdeborahmd.com; Northwest Wellness & Memory Center; Facebook.

Benjamin Bikman, PhD is an internationally renowned scientist and pathophysiology professor at Brigham Young University in Provo, Utah. Currently, his professional focus is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He frequently publishes his research in peer-reviewed journals and presents at international science and public meetings. ​On this podcast, Ben talks with NBT Scientific Director Megan Hall about insulin resistance: what causes it, how it develops in the body, and the downstream effects of this all-too-common condition. Ben discusses the role of insulin as a regulator of human metabolism and its relevance in the development of most chronic diseases. He also offers a simple and effective prescription for optimal metabolic health and healthy ageing.  Here’s the outline of this interview with Benjamin Bikman: [00:00:00] Ben’s previous (2017) appearance on the NBT Podcast: Ketones, Insulin and the Physiology of Fat Cells. [00:00:42] Ben's background and his study of metabolism. [00:02:27] Ben's lab at BYU. [00:03:05] Insulin resistance, defined. [00:05:19] Causes of insulin resistance. [00:06:15] Problems with measuring insulin resistance. [00:10:24] Effects of diet, inflammation and stress on creating insulin resistance. [00:14:18] How insulin resistance develops in the body. [00:20:31] Fat hypertrophy vs hyperplasia. [00:22:24] The Athlete's Paradox. [00:24:22] Insulin resistance at the level of the brain; Alzheimer's as Type 3 Diabetes. [00:28:25] Brain fog; Stephen Cunnane, PhD., Research Center on Aging, Universite de Sherbrooke. [00:28:53] Young women with PCOS exhibit brain hypometabolism and insulin resistance; Study: Castellano, Christian-Alexandre, et al. "Regional brain glucose hypometabolism in young women with polycystic ovary syndrome: possible link to mild insulin resistance." PLoS One 10.12 (2015): e0144116. [00:29:41] Pathological vs physiological insulin resistance. [00:33:14] Just 50g of carbohydrate the night before improves outcomes on oral glucose tolerance test (OGTT); Study: Klein, Klara R., et al. "Carbohydrate intake prior to oral glucose tolerance testing." Journal of the Endocrine Society 5.5 (2021): bvab049. [00:38:20] Problems with the focus on calories in nutrition research. [00:43:09] Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'. [00:46:55] Book: Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It. [00:51:22] Study: Walton, Chase M., et al. "Ketones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics." International Journal of Molecular Sciences 21.17 (2020): 6255. [00:51:52] Untreated diabetes and metabolic rate; A Study of Metabolism in Severe Diabetes, by Francis G. Benedict and Elliott P. Joslin. [00:52:26] Insulin significantly reduces energy expenditure; Study: Nair, K. S., D. Halliday, and J. S. Garrow. "Increased energy expenditure in poorly controlled type 1 (insulin-dependent) diabetic patients." Diabetologia 27.1 (1984): 13-16. [00:54:42] Ketogenic diet and lifespan; Megan’s study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:55:56] Effects of β-Hydroxybutyrate on skeletal muscle mitochondria; Study: Parker, Brian A., et al. "β-Hydroxybutyrate elicits favorable mitochondrial changes in skeletal muscle." International journal of molecular sciences 19.8 (2018): 2247. [00:56:42] Effects of ketones on β-cell function; Study: Gropp, Jarom, et al. "β-Hydroxybutyrate improves β-cell mitochondrial function and survival." Journal of Insulin Resistance 2.1 (2017): 1-8. [00:58:44] Paper out of UC Davis: Zhou, Zeyu, et al. "A ketogenic diet impacts markers of mitochondrial mass in a tissue specific manner in aged mice." Aging (Albany NY) 13.6 (2021): 7914. [01:00:04] Ketone concentrations during a 36-hour fast; Study: Deru, Landon S., et al. "The Effects of Exercise on Beta-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study." Medicine and Science in Sports and Exercise (2021). [01:02:27] Prescription for optimal metabolic health and healthy ageing. [01:03:15] 4 pillars: control carbs, prioritize protein, don't fear fat, fast. [01:05:19] Where to find Ben: Instagram, HLTH Code meal replacement shake.

Ben Azadi, FDN-P, is on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of three best-selling books and has become a trusted resource on intermittent fasting and the ketogenic diet. He is an advocate for investigating dysfunction and then educating, rather than medicating, to return the body to a state of health. Ben is also the host of the Keto Kamp Podcast and the creator of several online courses to help you build and achieve keto and intermittent fasting results that stick. On this podcast, Ben and I discuss the current state of keto and steps to take for those who want to improve their metabolic health. We talk about the best oils and artificial sweeteners (and the ones to avoid), electrolytes, and liver support. We also discuss sleep as the foundation of health, and how inadequate sleep can sabotage your diet. Ben also describes some of the key points in his latest book, Keto Flex, which brings together the benefits of a low carb lifestyle, intermittent fasting, nutrient timing and carb cycling for optimal energy, fat burning and hormone balance. Here’s the outline of this interview with Ben Azadi: [00:00:17] Ben's Podcast: Keto Kamp. [00:00:30] Ben's background and interest in keto. [00:01:05] Inspirations: Paul Chek, Dave Asprey, Dr. Daniel Pompa. [00:03:24] Lessons learned from Keto + Crossfit. [00:07:05] Insulin resistance and type 2 diabetes being reversed with keto + intermittent fasting. [00:09:16] Problems with industrial seed oils. [00:09:57] Ben's podcasts with Brian Peskin and Dr. Cate Shanahan. [00:11:18] Books by Dr. Cate Shanahan: Food Rules: A Doctor's Guide to Healthy Eating (2010), Deep Nutrition: Why Your Genes Need Traditional Food (2017), and The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel (2020). [00:12:29] Oils: which to avoid, which to use. [00:16:11] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman, MD; Ted on the NBT Podcast. [00:18:06] Video: AHS18 Todd Becker - How Hormesis Works. [00:18:46] Podcast: Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:19:18] Podcast: Rethinking Diabetes: Inspiring UK-based Healthcare Professionals Achieving Remarkable Outcomes, with Ruth Tapsell. [00:19:42] Dr. Eric Westman. [00:22:35] Artificial Sweeteners and sugar alcohols. [00:22:45] Gary Taubes on the Keto Kamp podcast. [00:23:08] Artificial sweeteners increase insulin in the body; Study: Pepino, M. Yanina, et al. "Sucralose affects glycemic and hormonal responses to an oral glucose load." Diabetes care 36.9 (2013): 2530-2535. [00:23:26] Pharmacokinetics of Splenda in the human body; Study: Roberts, A., et al. "Sucralose metabolism and pharmacokinetics in man." Food and chemical toxicology 38 (2000): 31-41. [00:27:26] Video: UK doctor switches to 80% ULTRA-processed food diet for 30 days. [00:28:17] Electrolytes; Stephen Phinney, MD, PhD. [00:28:32] Bile and bitters to support the liver. [00:30:23] Pomegranate husk powder. [00:30:24] Jason Hawrelak, PhD; Podcast: How to Use Probiotics to Improve Your Health. [00:32:01] Sleep: the foundation of health. [00:32:35] Hormonal effects of inadequate sleep; Review: Leproult, Rachel, and Eve Van Cauter. "Role of sleep and sleep loss in hormonal release and metabolism." Pediatric Neuroendocrinology 17 (2010): 11-21. [00:35:31] Tracking sleep: Oura Ring, Whoop Band. [00:36:16] Mike T. Nelson, PhD; appearances on NBT podcast: 1, 2, 3, 4. 5. [00:37:36] Early Time Restricted Eating (eTRE); Podcasts with Satchin Panda, PhD. and Bill Lagakos, PhD. [00:39:57] Continuous Glucose Monitors (CGM); Kara Collier from NutriSense on the Keto Kamp Podcast and on the NBT Podcast. [00:41:20] Problems with long-term keto. [00:42:18] Book: Keto Flex: The 4 Secrets to Reduce Inflammation, Burn Fat & Reboot Your Metabolism, by Ben Azadi. [00:42:55] Book: Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat, by Paul Jaminet and Shou-Ching Jaminet, PhD. [00:44:19] Book: The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating, by Gary Taubes. [00:44:49] Benjamin Bikman, PhD. [00:45:50] Podcasts featuring Eric Helms, PhD: The Nutrition and Science of Natural Bodybuilding, and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms. [00:47:30] Hyperbaric oxygen therapy (HBOT). [00:48:40] Speaking at upcoming conferences. [00:51:04] Keto Kamp podcast featuring NBT Scientific Director Megan Hall.

Dan Engle, MD, is a psychiatrist with a clinical practice that combines aspects of regenerative medicine, psychedelic research, integrative spirituality, and peak performance. His medical degree is from the University of Texas at San Antonio. His psychiatry residency degree is from the University of Colorado Denver, and his child and adolescent psychiatry fellowship degree is from Oregon Health & Science University On this podcast, Dan talks about the potential to help people heal trauma - and instigate change in their lives - with MDMA-assisted psychotherapy. He discusses how this drug, commonly known as Ecstacy, has been shown in studies to be remarkably effective for curing even difficult cases of post-traumatic stress disorder. We talk about his new book, A Dose of Hope, which offers a client’s first-person account of MDMA-assisted psychotherapy for healing transgenerational trauma. An important disclaimer: The information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. The content of this podcast is not intended to be a substitute for professional medical recommendations, diagnoses, or treatment. The use of information in this podcast is at one’s own discretion and is not an endorsement of use given the complexity inherent in these medicines, and the current variable widespread illegality of their usage. Here’s the outline of this interview with Dan Engle: [00:00:41] Dan's background and interest in psychedelics. [00:02:38] How psychedelic therapy helped Dan. [00:05:22] Book: A Dose of Hope: A Story of MDMA-Assisted Psychotherapy, by Dan Engle and Alex Young. [00:11:34] Video: ‘EQUASY’: How Horse Riding Is More Likely To Kill You Than Ecstasy | David Nutt On London Real. [00:13:56] Psychological contraindications for MDMA. [00:15:29] Stanislav Grof tested the value of LSD in the treatment of psychologically ill people. [00:18:11] Dr. Gabor Maté. [00:19:04] Bruce Alexander's Rat Park experiments. [00:21:03] MDMA as the best treatment for trauma. [00:21:45] Physical contraindications for MDMA. [00:22:26] Multidisciplinary Association for Psychedelic Studies (MAPS). [00:25:08] 83% cure rate for PTSD in 2-3 sessions; Study: Mithoefer, Michael C., et al. "The safety and efficacy of±3, 4-methylenedioxymethamphetamine-assisted psychotherapy in subjects with chronic, treatment-resistant posttraumatic stress disorder: the first randomized controlled pilot study." Journal of psychopharmacology 25.4 (2011): 439-452. [00:25:46] Psychotherapeutic interventions used along with MDMA. [00:26:25] Follow-up studies on MDMA therapy and PTSD: Jerome, Lisa, et al. "Long-term follow-up outcomes of MDMA-assisted psychotherapy for treatment of PTSD: a longitudinal pooled analysis of six phase 2 trials." Psychopharmacology 237 (2020): 2485-2497. [00:37:23] Dan's co-author, Alex Young. [00:39:41] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges, PhD. [00:39:51] Book: The Drama of the Gifted Child: The Search for the True Self, Third Edition, by Alice Miller. [00:39:58] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:40:02] Book: Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers, by Karyl McBride. [00:40:32] Transgenerational family trauma; Book: It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle, by Mark Wolynn. [00:44:45] The process and cost of the therapy. [00:59:01] The future and vision of MDMA-assisted psychotherapy. [01:03:16] MDMA vs. talk therapy. [01:09:11] Find Dan at ddrdanengle.com; kuya.life, Full Spectrum Medicine.

Dr. Ruth Tapsell is an NHS GP and an ambassador for the UK’s Public Health Collaborative, a nonprofit organisation dedicated to improving the quality of public health education. She and her colleagues have been having outstanding success helping patients to reverse their type 2 diabetes with a low carbohydrate diet. During a time when improving metabolic health is more important than ever, Ruth is showing that it is indeed possible to turn the metabolic supertanker around quickly and effectively. ​On this podcast, Ruth shares her perspective as a GP treating type 2 diabetes and prediabetes with a low carb approach. We discuss the effects this approach could have on a societal scale, including improved public health outcomes and huge financial savings, should the NHS adopt lifestyle interventions as the first-line treatment for metabolic disorders. Ruth also offers resources for making the change to low carb, for both health care consumers and practitioners. As a reminder, the information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. Here’s the outline of this interview with Ruth Tapsell: [00:00:13] Public Health Collaboration; The Real Foods Rocks Festival. [00:00:19] Podcast with Sam Feltham: Real Food Initiatives for Public Health in the UK. [00:00:36] Ruth's background and interest in low carb. [00:00:59] David Unwin, Scientific Advisory Board member for the Public Health Collaboration in the UK. [00:02:54] Treatment options prior to using a low carb approach. [00:06:02] In patients with prediabetes, 93% attained a normal HbA1c; Study: Unwin, David, et al. "Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years." BMJ nutrition, prevention & health 3.2 (2020): 285. [00:07:31] Virta Health. [00:11:13] Public Health Collaboration on YouTube. [00:12:42] Low carb and heart disease. [00:13:46] Effects of ketogenic diet on cardiovascular indices; Virta Health paper: Athinarayanan, Shaminie J., et al. "Impact of a 2-year trial of nutritional ketosis on indices of cardiovascular disease risk in patients with type 2 diabetes." Cardiovascular diabetology 19.1 (2020): 1-13. [00:14:17] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:14:21] Malcolm Kendrick's blog. [00:14:49] Women’s Health Initiative and the effects of diet on cardiovascular risk; Howard, Barbara V., et al. "Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial." Jama 295.6 (2006): 655-666. [00:15:17] Lead increases risk of cardiovascular disease; Study: Low-level lead exposure and mortality in US adults: a population-based cohort study. [00:15:46] Lunchtime and evening webinars. [00:16:10] Dr. Kesar Sadhra, working with a 90% South Asian patient population. [00:18:44] Freestyle Libre. [00:19:09] Video: Type 2 diabetes in South Asian’s: Achieving control in general practice - Dr Kesar Sadhra. [00:19:59] Video: 55 people improved HbA1C with lifestyle interventions. [00:21:03] Video: Patient who lost 49kg during lockdown. [00:23:18] Reducing diabetes medications. [00:25:10] Professor Marcus Saemann. [00:27:02] Potential savings on NHS diabetes medication budget: slides from David Unwin and Kesar Sadhra. [00:27:06] OpenPrescribing: website to compare prescribing trends, funded by NHS England. [00:27:29] Video: Savings of £117K/year.  [00:29:32] Pediatric endocrinologist Dr. James Bailes, MD. [00:29:38] Podcasts with Type 1 diabetics: Will Catterson and Tim Harsch. [00:31:28] Challenges to the program; emotional eating. [00:31:46] Video: Food Addiction: What's to be Done? by Dr Jen Unwin & Heidi Giaever. [00:37:30] Social prescribers in the UK. [00:38:19] Podcast: The Compassion Project: The Power of Hope and Human Kindness, with Julian Abel. [00:40:55] Podcast: Professor Tim Noakes: True Hydration and the Power of low carb, High-Fat Diets. [00:41:54] Scaling low carb. [00:43:10] Dr. Michael Bazlinton, low carb practitioner. [00:44:19] Advice for people who don't have a low carb doc. [00:44:31] Dr. Campbell Murdoch; scientific articles by Dr. Murdoch. [00:45:04] Ruth on Twitter. [00:45:25] Diet Doctor.  [00:45:29] New Forest PCN. [00:45:36] Dr. David Oliver at Freshwell Low Carb Project. [00:46:11] Get onto the webinars: lowcarbhcp@gmail.com.

Back on the podcast with me today is licensed therapist and certified meditation teacher, Jason Connell. His work focuses on the intersection of evidence-based psychology, philosophy, and enduring insights from the wisdom traditions. His goal is to help his clients develop self-love and self-compassion while solving persistent and challenging problems related to happiness, stress, anxiety, work, relationships, and finding meaning. On this podcast, Jason talks about Accelerated Experiential Dynamic Psychotherapy (AEDP), the approach he uses to foster connection and facilitate positive transformational experiences with his clients. We discuss the goals of this therapeutic method, including the healing of attachment injury, which affects about 50% of the population. You can also listen in as Jason guides me through a short AEDP session right here on the podcast. Here’s the outline of this interview with Jason Connell: [00:02:13] People experience greater stress in urban areas; Study: Lederbogen, Florian, et al. "City living and urban upbringing affect neural social stress processing in humans." Nature 474.7352 (2011): 498-501. [00:03:20] Jason's previous NBT podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur. [00:03:33] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:03:39] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:06:01] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:06:43] The need to belong. [00:06:51] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:07:53] Change triangle. [00:08:26] Accelerated Experiential Dynamic Psychotherapy (AEDP), founded by Diana Fosha, PhD. [00:10:08] Attachment theory - 50% are securely attached, 50% have attachment injury. [00:12:59] John Bowlby's work on attachment. [00:13:02] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:06] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:26:04] Book: Against Empathy: The Case for Rational Compassion, by Paul Bloom. [00:26:45] Compassion vs. Empathy. [00:28:19] Polyvagal theory. [00:30:54] Physiological safety. [00:32:46] Alexithymia. [00:37:05] AEDP demonstration. [01:02:54] Cognitive Behavior Therapy (CBT) and Acceptance and Commitment Therapy (ACT) vs. AEDP. [01:12:16] AEDP Practitioner Directory. [01:13:39] Emotional Focused Therapy (couples) and Internal Family Systems (families); Eye Movement Desensitization and Reprocessing (EMDR). [01:14:55] Find Jason at jasonconnell.co.

Ted Naiman MD is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical centre in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is also the author of The P:E Diet, which breaks down the success of every dietary strategy into one simple metric: Protein vs. Energy. On this podcast, NBT Scientific Director Megan Hall interviews Ted about the basic levers that govern physiology and how to achieve mastery over your own body composition. Ted talks about the Protein:Energy (P:E) Ratio and why how much you eat depends on what you eat. He discusses why adequate protein is necessary for longevity and healthspan, and the differences between plant and animal sources of this critical macronutrient. Here’s the outline of this interview with Ted Naiman: [00:01:10] Ted's background and interest in diet. [00:04:57] Protein vs. non-protein energy (carbs and fats) - P:E ratio. [00:09:32] Protein + resistance exercise to failure for building muscle. [00:09:54] Lean body mass and resistance exercise for metabolic health. [00:10:19] Who needs to pay attention to P:E ratio? [00:13:29] Satiety per calorie: how much you eat depends on what you eat. [00:17:38] Plant vs. animal protein. [00:23:44] Nutrient deficiencies with plant based diets. [00:25:06] The problem with eating carbs and fats together. [00:27:54] Podcast: The True Cause of Insulin Resistance and Obesity (and What To Do Instead), with Peter Dobromylskyj. [00:28:42] Improving P:E ratio. [00:30:39] 3 types of hunger: Nutrients, Energy, and Hedonic. [00:33:05] Satiety per calorie of Bulletproof Coffee. [00:34:28] Refined fats: why to avoid them. [00:36:41] People who are turned off by protein. [00:39:46] Satiety per calorie of plants. [00:41:30] Plant based diet vs. animal-based keto diet; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:43:52] Triglycerides as a marker of metabolic health. [00:47:16] Protein needs for longevity and healthspan. [00:49:31] Adults aged 70-79 not getting enough protein; Study: Houston, Denise K., et al. "Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study." The American journal of clinical nutrition 87.1 (2008): 150-155. [00:50:24] Muscle mass as a predictor of longevity; Study: Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-553. [00:50:52] Positive association between bone density and protein intake. [00:53:14] Industry driving the diabetes and obesity epidemic. [00:55:01] Increase protein to 30% of calories to reverse prediabetes in 100% of subjects; Study: Stentz, Frankie B., et al. "Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial." BMJ open diabetes research and care 4.1 (2016): e000258. [00:55:48] As we become more insulin resistant, protein needs go up, driving increased protein consumption; Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142. [00:57:13] Behavior change and hyper-palatable food. [00:59:04] High protein ice cream. [00:59:46] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman. [01:00:28] Find Ted on Twitter and Instagram. [01:01:17] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure).

Luke Burgis is an entrepreneur and author, who has co-created and led four companies in wellness, consumer products, and technology. He is Managing Partner of Fourth Wall Ventures, an incubator that he founded to build, train, and invest in people and companies that contribute to a healthy human ecology. He is also a recognized expert in French thinker René Girard's mimetic theory. On this podcast, Luke discusses mimetic desire - how people unconsciously want what others want, and therefore value jobs, spouses, brands, moral viewpoints, and even themselves according to the desires of others. He describes this phenomenon, which has been exploited by internet trolls, politicians, and ad agencies, in his new book Wanting: The Power of Mimetic Desire in Everyday Life. Luke also talks about how the future depends on what we learn to want today, and how best to cultivate desires that are authentic for each of us. Here’s the outline of this interview with Luke Burgis:  [00:00:35] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis. [00:00:36] Ryan Nicodemus of the Minimalists. [00:01:00] Book: Violence and the Sacred by René Girard. [00:02:05] Luke's background and interest in René Girard and mimetic theory. [00:05:03] Tony Hsieh of Zappos. [00:08:42] Mimetic desire. [00:10:58] Ubuntu. [00:13:43] Christopher Ryan; Books: Sex at Dawn and Civilized to Death; Podcast: Civilized to Death: Are We Really Making Progress? [00:14:07] Distinguishing between biological needs and desires. [00:17:37] Peter Thiel, co-founder of PayPal and the first outside investor in Facebook. [00:25:04] Movie: The Prestige. [00:25:35] Good violence vs. bad violence [00:30:35] Mimetic models: people we look to to shape our desires; Celebristan vs. Freshmanistan. [00:33:04] Thin vs. thick desire. [00:36:00] Mimetic rivalry. [00:37:06] Cultivating thick desires. [00:40:28] Simon Marshall, PhD; Study: Haubenstricker, John E., et al. "The Effect Of Acculturation And Socioeconomic Status On Dietary Patterns In Mexican-American Women: 1716: Board# 66 May 27 3: 30 PM-5: 00 PM." Medicine & Science in Sports & Exercise 41.5 (2009): 106. [00:41:07] Exposure to TV associated with eating disorders; Study: Becker, Anne E. "Television, disordered eating, and young women in Fiji: Negotiating body image and identity during rapid social change." Culture, medicine and psychiatry 28.4 (2004): 533-559. [00:42:25] Luke's Anti-Mimetic Newsletter. [00:45:10] Celibacy. [00:47:05] Jamie Wheal; Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind. [00:48:03] Lukeburgis.com.

Patrick Samy is the co-founder and CEO of Span Health, a start-up that offers health coaching informed by biometric data from lab work and wearable devices. Like me, Patrick started out as a software engineer confronted with his own health challenges. Pairing his curiosity for biology with his background in computer science, and adding in a new generation of more accurate consumer health and fitness devices, Patrick is leading Span Health to enable everyday athletes to take their health and performance to a new level. In this podcast, Patrick talks about the value of personal biometric data for finding your individual path to optimal performance and longevity. He shares lessons learned from his own experiments with wearable data trackers, and trends he’s observed while working with clients. We also discuss his go-to devices and biomarkers to track, and the lifestyle interventions that make the biggest difference. Here’s the outline of this interview with Patrick Samy: [00:00:49] The story behind Span Health.  [00:04:09] The intersection between biology and computer science. [00:07:53] Lessons learned by collecting personal health data. [00:10:12] Span's founding team members, Dr. Adam Bataineh, Chief Medical Officer and Rachel Lett, Chief Care Officer. [00:11:58] Timing of workouts and eating as critical factors. [00:14:10] Heart rate variability (HRV) as a marker of recovery. [00:16:10] Early time restricted feeding (eTRF): Podcasts on eTRF with Greg Potter, PhD, Satchin Panda, PhD, and Bill Lagakos, PhD. [00:17:38] Oura Ring. [00:18:30] Continuous Glucose Monitors (CGMs); Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN from Nutrisense. [00:23:57] Span Health's vision for health coaching. [00:34:01] Peter Attia, MD; Podcast: The Critical Factors of Healthspan and Lifespan. [00:35:03] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:35:07] Overall wellness score based on data by Horne, et al. (2009): Horne, Benjamin D., et al. "Exceptional mortality prediction by risk scores from common laboratory tests." The American journal of medicine 122.6 (2009): 550-558. [00:38:16] Kraft insulin assay. [00:39:12] Robert Lustig, MD. [00:43:15] Wearable devices; Most people quit wearing activity trackers after a while; Study: Finkelstein, Eric A., et al. "Effectiveness of activity trackers with and without incentives to increase physical activity (TRIPPA): a randomised controlled trial." The lancet Diabetes & endocrinology 4.12 (2016): 983-995. [00:48:58] Getting new clients. [00:50:25] Span Health Blog. [00:50:39] Span Health on Twitter; Patrick on Twitter.

Kelly Casperson, MD is a board-certified urologist and self-taught women’s sexual health expert. Years of helping care for women has shown her that we, as a society, are not doing enough to teach women about their mind, body and relationships. Kelly aims to break down societal barriers and combat limiting beliefs that are keeping women from awakening into their best intimate experience. She is basically the friendly expert you never had, to teach you - You Are Not Broken. On this podcast, Kelly talks about women’s sexual health and wellness, including the biological and psychological issues that stand in the way of having a great sex life. She talks about spontaneous vs. responsive desire, and why unrealistic expectations may be a huge barrier to intimacy. Kelly also offers great tips for improving sexual health and function, from mind-body strategies like mindfulness and meditation to purely physiological options like topical estrogen and lube. Here’s the outline of this interview with Kelly Casperson: [00:00:49] Jessa Zimmerman; Book: Sex without stress; a couple’s guide to overcoming disappointment, avoidance, and pressure; Podcast: How to Have Intimacy With Ease. [00:01:05] Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, with Jamie Wheal. [00:02:01] Kelly's background and interest in urology. [00:06:59] FDA approved medication for low libido in women. [00:08:44] Spontaneous vs. responsive desire. [00:14:09] Discrepancies in desire. [00:15:16] Scheduling sex. [00:18:15] Meditation and mindfulness. [00:19:44] Orgasm inequality. [00:22:56] Multiple orgasms. [00:25:43] Book: Come As You Are: Revised and Updated: The Surprising New Science That Will Transform Your Sex Life, by Emily Nagoski, PhD. [00:26:15] Foreplay is everything and everything is foreplay. [00:28:34] Types of arousal. [00:29:58] Topical estrogen. [00:31:36] Podcast: The Critical Role of Oestradiol for Women’s Cognition, with Anne Hathaway. [00:34:20] Oral birth control. [00:36:08] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:38:43] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD. [00:39:36] Vibrators don't cause desensitization; Study: Herbenick, Debra, et al. "Prevalence and characteristics of vibrator use by women in the United States: Results from a nationally representative study." The journal of sexual medicine 6.7 (2009): 1857-1866. [00:40:47] Everybody should use lube; Uberlube. [00:43:36] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [00:48:17] Book: You Are Not Broken (coming soon). [00:49:09] The You Are Not Broken Podcast. [00:49:22] Kelly's website. [00:49:51] Find Kelly on Instagram.

Peter Dobromylskyj is a UK-based veterinary anaesthetist and nutrition blogger whose blog Hyperlipid is amongst the longest-running and most highly respected in the low-carb and ancestral health communities. Peter has been writing about the biochemistry of nutrition since 2006, and has authored over 800 posts aimed at reviewing, analysing, and interpreting nutrition literature. Given his outside-the-box thinking and unconventional approach to metabolism and health, Peter’s work has amassed a large and devoted following. Today, NBT Scientific Director Megan Hall interviews Peter to talk about insulin resistance, including the factors that cause it and why the condition is actually physiologically adaptive. Peter compares dietary saturated fats to polyunsaturated fatty acids (PUFAs), and explains why the scientific literature can be misleading when determining which truly promotes health. He gives specific science-based recommendations for how much PUFA to include in your diet, and also offers advice on what to feed your pets. For additional resources on insulin resistance and the influence of dietary fat sources, be sure to see the outline Megan wrote to prepare for this podcast. Here’s the outline of this interview with Peter Dobromylskyj: [00:01:52] Insulin resistance is physiologically adaptive. [00:02:23] Reactive Oxygen Species (ROS) as signaling molecules. [00:04:52] Dr. David Speijer, Researcher at the University of Amsterdam. [00:05:31] Dr. Nick Lane, Professor of Evolutionary Biochemistry. [00:11:29] Protons thread on the Hyperlipid blog. [00:22:58] When insulin sensitivity becomes insulin resistance. [00:30:37] How long it takes to become insulin resistant. [00:34:55] Acipimox reduces free fatty acid circulation and temporarily reverses insulin resistance; 1. Santomauro, A. T., et al. "Overnight lowering of free fatty acids with Acipimox improves insulin resistance and glucose tolerance in obese diabetic and nondiabetic subjects." Diabetes 48.9 (1999): 1836-1841; 2. Aday, Aaron W., et al. "Impact of Acipimox Therapy on Free Fatty Acid Efflux and Endothelial Function in the Metabolic Syndrome: A Randomized Trial." Obesity 27.11 (2019): 1812-1819. [00:36:19] Effects of caffeine on insulin resistance. [00:37:34] Phil Maffetone. [00:38:25] In mice, stearic acid reduces visceral adipose tissue; Study: Shen, Ming-Che, et al. "Dietary stearic acid leads to a reduction of visceral adipose tissue in athymic nude mice." PLoS one 9.9 (2014): e104083. [00:38:34] Overfeeding studies in humans: 1. Rosqvist, Fredrik, et al. "Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans." Diabetes 63.7 (2014): 2356-2368; 2. Iggman, David, et al. "Association of adipose tissue fatty acids with cardiovascular and all-cause mortality in elderly men." JAMA cardiology 1.7 (2016): 745-753. [00:44:10] Raphael Sirtoli’s Podcast: Carnivore Cast. [00:45:02] Butter fat → higher postprandial levels of FFAs and triglycerides; Study: López, Sergio, et al. "Distinctive postprandial modulation of β cell function and insulin sensitivity by dietary fats: monounsaturated compared with saturated fatty acids." The American journal of clinical nutrition 88.3 (2008): 638-644. [00:46:50] Tucker Goodrich. [00:47:38] How much polyunsaturated fat is needed to cause metabolic dysfunction? [00:48:27] Leptin-deficient mouse study: Reeves, Valerie Lynn. "A diet enriched in stearic acid protects against the progression of type 2 diabetes in leptin receptor deficient mice (DB/DB)." (2012). [00:49:57] Aim for 2-4% of calories from linoleic acid (over 8% is obesogenic). [00:51:26] Efforts to lose weight with unsaturated vs. saturated fat stores. [00:53:29] Animal based keto with 15% polyunsaturates; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:58:46] Electron transport chain (see this figure) and mitochondria. [00:58:57] Summary so far. [01:01:33] What dogs/pets should be eating. [01:09:05] Labradors may have problems with leptin signaling; Book: Raw Meaty Bones Promote Health, by Tom Lonsdale.

Elevated blood glucose is one of the earliest and most common indicators of worsening metabolic health, insulin resistance and cardiovascular disease. For our clients, fasting blood glucose and triglycerides are amongst the first things we test to get a snapshot view of metabolic health. We’ve now added HbA1C - a marker that offers a broader look at glycemic history - to our baseline blood panel, to better evaluate our clients. On this podcast, NBT Scientific Director Megan Hall talks about the HbA1C blood test: what it is, who needs it, and why you should care. Megan talks about the optimal reference range for this test, and when to become concerned about your result (hint: it’s sooner than your doctor would have you believe). She also talks about exactly what to do if your A1C is out of range, and how a continuous glucose monitor can help you evaluate your body’s response to different foods and other environmental factors. Here’s the outline of this interview with Megan Hall: [00:00:48] HbA1C (aka glycated haemoglobin): a marker of your glycemic history. [00:02:27] Glucose to A1C conversion chart. [00:02:52] Megan's outline for this podcast. [00:03:04] Why you should care about HbA1C. [00:03:48] Optimal ranges for HbA1C: 5.0% to 5.4%. [00:04:33] Studies supporting optimal reference range: 1. Zhong, Guo-Chao, et al. "HbA 1c and Risks of All-Cause and Cause-Specific Death in Subjects without Known Diabetes: A Dose-Response Meta-Analysis of Prospective Cohort Studies." Scientific reports 6.1 (2016): 1-11; 2. Schöttker, Ben, et al. "HbA 1c levels in non-diabetic older adults–No J-shaped associations with primary cardiovascular events, cardiovascular and all-cause mortality after adjustment for confounders in a meta-analysis of individual participant data from six cohort studies." BMC medicine 14.1 (2016): 1-17; 3. Li, Fu-Rong, et al. "Glycated hemoglobin and all-cause and cause-specific mortality among adults with and without diabetes." The Journal of Clinical Endocrinology & Metabolism 104.8 (2019): 3345-3354; 4. Pai, Jennifer K., et al. "Hemoglobin a1c is associated with increased risk of incident coronary heart disease among apparently healthy, nondiabetic men and women." Journal of the American Heart Association 2.2 (2013): e000077. [00:06:12] Prediabetes range: 5.7% to 6.4% (above 6.4% is diabetes). [00:07:06] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:31] Limitations and caveats of the A1C blood marker. [00:08:05] Partial marker of mean glycemic exposure; Article: Bloomgarden, Zachary. "Beyond HbA1c." Journal of diabetes 9.12 (2017): 1052-1053. [00:08:53] Things that cause HbA1C to be falsely low or high. [00:10:14] Study: Virtue, Mark A., et al. "Relationship between GHb concentration and erythrocyte survival determined from breath carbon monoxide concentration." Diabetes Care 27.4 (2004): 931-935. [00:12:36] Racial and ethnic differences: Herman, William H., and Robert M. Cohen. "Racial and ethnic differences in the relationship between HbA1c and blood glucose: implications for the diagnosis of diabetes." The Journal of Clinical Endocrinology & Metabolism 97.4 (2012): 1067-1072. [00:12:42] Other markers of glycemic regulation. [00:12:55] Drawbacks of Glycomark. [00:14:08] Reticulocytes - helpful to calculate RBC lifespan. [00:14:40] Equation: RBC survival (days) = ~ 100 / [Retics (%) / RLS (days)] [00:15:44] Sign up for our group program to get a blood test + bloodsmart.ai report + 4 group coaching sessions + help videos. [00:16:44] Continuous Glucose Monitor (CGM). [00:17:26] Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN. [00:17:46] Get $50 off your Nutrisense membership when you support NBT on Patreon. [00:18:26] Studies demonstrating that HbA1C is not the perfect marker: 1. Cohen, Robert M., et al. "Red cell life span heterogeneity in hematologically normal people is sufficient to alter HbA1c." Blood, The Journal of the American Society of Hematology 112.10 (2008): 4284-4291; 2. Wright, Lorena Alarcon-Casas, and Irl B. Hirsch. "The challenge of the use of glycemic biomarkers in diabetes: reflecting on hemoglobin A1C, 1, 5-Anhydroglucitol, and the glycated proteins fructosamine and glycated albumin." Diabetes spectrum 25.3 (2012): 141-148; 3. Dubowitz, N., et al. "Aging is associated with increased HbA1c levels, independently of glucose levels and insulin resistance, and also with decreased HbA1c diagnostic specificity." Diabetic Medicine 31.8 (2014): 927-935. [00:18:58] What to do if your A1C is out of range: Diet, lifestyle, measure other markers, monitor blood glucose. [00:19:35] Cellular vs. acellular carbs. [00:22:25] Simon Marshall, PhD. on stress management: How to Manage Stress. [00:24:19] 4-quadrant model. [00:26:07] Retest after 2-3 months. [00:27:58] Join our group program.

Michael S. Sorensen is a business executive by day and a bestselling author, speaker, and relationship coach by night. He has helped hundreds of thousands of people across the world heal broken relationships, revitalize their confidence, and become masters of connection in business, love, and life. Unique among others in his field, Michael is not a therapist, social worker, or medical professional. Instead, he gained his knowledge by going to therapy himself—1-2 times per week, for over five years—and voraciously consuming every relationship and self-help book he could get his hands on. On this podcast, Michael talks about one of the most valuable (yet little-known) communication skills - validation. The subject of his book, I Hear You, validation is the key to calming fears and uncertainties, increasing feelings of love and appreciation in relationships, and giving advice and feedback that sticks. Michael shares his 4-step method for validating others (and oneself), talks about how to identify emotions, and shares why validation is such a simple yet powerful interpersonal tool. Here’s the outline of this interview with Michael Sorensen: [00:00:31] Book: I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships, by Michael S. Sorensen. [00:00:43] Licensed Marriage and Family Therapist, Anna Dow. [00:00:54] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:01:31] How Michael came to the skill of validation. [00:03:38] Defining validation. [00:05:16] Simon Marshall, PhD. [00:06:49] Listening vs. validation. [00:07:45] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD. [00:09:37] Benefits of validation. [00:11:25] Invalidating statements. [00:14:35] When to validate. [00:15:11] 4 step method: Listen empathically, validate, advice/feedback, validate again. [00:16:56] How to identify emotions. [00:18:16] Emotion wheel. [00:18:56] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [00:19:23] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:24:52] Validation vs. reflective listening. [00:27:23] Validating when you don't agree. [00:33:05] Why it’s a short book. [00:34:41] The I Hear You Relationships Podcast. [00:35:35] Validating ourselves. [00:37:32] Find Michael: Amazon, michaelssorensen.com.

Back on the podcast with me today is Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples. When it comes to physiology, movement and biomechanics, Zac is among the best and has become an invaluable resource to me and many of our clients. He offers online movement consultation, mentoring, and fitness training, with expertise in the areas of rehab, training, nutrition, sleep, stress management, breathing, pain, and sports science. ​On this podcast, Zac and I are talking about the impact of mouth and face structure on breathing, sleeping, and overall health. Zac discusses some of the causes of abnormal facial development, and the problems that result, including sleep disorders, crowded and crooked teeth, and worsened athletic performance. He also describes the best way to assess for breathing problems at night and offers some tips for prevention and intervention. Here’s the outline of this interview with Zac Cupples: [00:01:15] Utilizing breathing to enhance movement. [00:05:10] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:06:59] Mike T. Nelson's Flex Diet Podcast: S2_EP_23_Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples. [00:08:53] Kevin Boyd’s Amazing Shrinking Face presentation. [00:10:17] Tongue and lip tie (picture). [00:14:39] Dr. Joseph Sanelli; Dr. Soroush Zaghi; Dr. Brian Hockel. [00:15:55] Book: Six-Foot Tiger, Three-Foot Cage: Take Charge of Your Health by Taking Charge of Your Mouth, by Dr. Felix Liao DDS. [00:18:33] Latera nasal implant. [00:21:07] Dr. Movahed. [00:27:25] When you should do a sleep study. [00:29:12] Pulse oximeter vs. sleep study. [00:29:28] WatchPAT / WatchPAT One; Study: Yuceege, Melike, et al. "Reliability of the Watch-PAT 200 in detecting sleep apnea in highway bus drivers." Journal of clinical sleep medicine 9.4 (2013): 339-344. [00:29:39] Apnea Hypopnea Index (AHI). [00:30:01] Respiratory Disturbance Index (RDI). [00:30:39] Upper Airway Resistance Syndrome vs. sleep apnea. [00:34:22] Risks of untreated sleep apnea. [00:37:35] Measuring progress. [00:38:53] i-Sleep Home Sleep Solutions in Reno (use HST10 discount code for 10% off). [00:39:31] Lofta at-home sleep study. [00:40:28] Book:  Jaws: The Story of a Hidden Epidemic, by Sandra Kahn and Paul R. Ehrlich. [00:40:42] Book: Gasp!: Airway Health - The Hidden Path To Wellness, by Dr. Michael Gelb. [00:42:07] Factors leading to airway problems. [00:44:24] Book: Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects, by Weston A Price. [00:45:38] Dental intervention for children. [00:47:05] Finding an orthodontist. [00:47:19] Podcast: Airway Dentistry with Dr. Brian Hockel. [00:49:14] Academy of Orofacial Myofunctional Therapy (AOMT). [00:50:20] Daniel Lieberman books: Exercised and The Story of the Human Body. [00:50:47] Book: Burn by Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:58:41] Elevate Sports Performance and Health Care, Las Vegas NV. [00:59:28] zaccupples.com; YouTube, Facebook, Twitter, Instagram.

For the last 18 months or so NBT Scientific Director Megan Hall has been holding weekly Office Hours sessions on Zoom. It’s a chance for our clients and Patreon supporters to ask questions about just about anything related to improving health and performance and get answers based on the scientific literature. This has become such a valuable resource for the NBT community that I wanted to share just a taste of it on the podcast today. Today you can listen in on one of Megan’s recent Office Hours sessions. First, she discusses ways to increase the body’s nitric oxide (NO) production, including the best foods and the supplements arginine and citrulline. NO’s most important function is vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Later she talks about natural ways to keep mosquitos away, including her favourite non-toxic insect repellant and other lesser-known strategies for staying bug-bite free. Here’s the outline of this interview with Megan Hall: [00:00:01] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Malcolm Kendrick. [00:00:13] Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:01:53] Nitric oxide precursor: L-citrulline. [00:03:02] Study: Tsuboi, Tomoe, Morihiko Maeda, and Toshio Hayashi. "Administration of L-arginine plus L-citrulline or L-citrulline alone successfully retarded endothelial senescence." PloS one 13.2 (2018): e0192252. [00:04:15] Figure 1 from Study: Figueroa, Arturo, et al. "Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance." Current opinion in clinical nutrition and metabolic care 20.1 (2017): 92-98. [00:06:24] L-citrulline may reduce blood pressure in hypertensive individuals; Studies: 1. Kapil, Vikas, et al. "Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO." Hypertension 56.2 (2010): 274-281; 2. Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134. [00:06:29] L-citrulline may help with erectile dysfunction; Study: Cormio, Luigi, et al. "Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction." Urology 77.1 (2011): 119-122. [00:07:52] Dosing L-citrulline. [00:08:34] Concentrated nitrate supplements and foods. [00:10:12] Supplementing L-citrulline; Allergy Research Group L-Citrulline powder. [00:10:58] Eat more watermelon, dark chocolate, and beetroot; Studies: Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134; 2. Sudarma, Verawati, Sri Sukmaniah, and Parlindungan Siregar. "Effect of dark chocolate on nitric oxide serum levels and blood pressure in prehypertension subjects." Acta Med Indones 43.4 (2011): 224-8; 3. Faridi, Zubaida, et al. "Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial." The American journal of clinical nutrition 88.1 (2008): 58-63; 4. Ried, K., P. Fakler, and N. P. Stocks. "Cochrane Hypertension Group National Institute of Integrative Medicine. Effect of cocoa on blood pressure." Cochrane Database Syst Rev (2017). [00:11:30] Natural ways to keep mosquitos away. [00:11:51] Blog post: 12 Mosquito Repellant Plants. [00:12:09] Yellow light bulbs. [00:12:40] Nature Spray (nontoxic natural mosquito repellent). [00:13:20] Citronella Candles.

I’m so excited to introduce you today to a good friend of mine. Jason Connell is a licensed psychotherapist practising in the state of Colorado, with a Master’s Degree in Clinical Social Work from Fordham University. He works with a focus on Accelerated Experiential Dynamic Psychotherapy (AEDP), a therapeutic methodology that works toward healing trauma and expanding positive transformational experiences. He is also a certified meditation teacher and has advanced training in motivational enhancement.  On this podcast, Jason and I talk about his personal and professional evolution, from entertaining the masses as a magician at the age of 6 to embracing his current role as a teacher and psychotherapist. He describes his young adult life of travelling and volunteering (and inspiring others to do the same), and becoming a public speaker as a “22-year old jackass.” Perhaps most valuable are Jason’s insights on entrepreneurism and the importance of authentic communication. Here’s the outline of this interview with Jason Connell: [00:01:32] Becoming a child magician. [00:03:06] Book: Train Dreams: A Novella. [00:06:39] Book: Mindset: The New Psychology of Success. [00:12:09] Traveling, volunteering, and becoming a keynote speaker. [00:16:07] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD.  [00:17:57] Charge way more than your competition. [00:25:51] Teaching others to get speaking gigs. [00:35:23] Healing psychological injuries. [00:40:25] Becoming a licensed therapist. [00:46:00] Thoughts on Cognitive Behavioral Therapy (CBT). [00:50:23] Simon Marshall, PhD. [00:50:49] Acceptance and Commitment Therapy (ACT) [00:51:22] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:51:39] Accelerated Experiential Dynamic Psychotherapy (AEDP). [00:54:23] Eye Movement Desensitization and Reprocessing (EMDR). [00:54:51] Psychotherapist Jessica Fern; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy; Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy. [01:02:04] Dr. Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [01:05:55] Jason’s website.

Anaemia is an incredibly common blood condition in which you lack enough red blood cells - or haemoglobin within them - to adequately deliver and supply oxygen to the body’s tissues. Worldwide, children and pregnant women are disproportionately affected, though we’ve had a number of clients benefit from lifestyle changes aimed at increasing haemoglobin. And I can tell you from personal experience, anaemia can have a measurable impact on athletic performance. On this podcast, NBT Scientific Director Megan Hall and I are talking about low oxygen deliverability resulting from anaemia and the many factors that can lead to this condition. We discuss in detail the blood tests that suggest anaemia is affecting your health, along with science-based optimal reference ranges for the most important markers. Megan also details steps you can take to improve your oxygen deliverability status if your haemoglobin is low (and taking an iron pill is not always the answer!). There’s a ton of great information in this one, so be sure to follow along with the outline Megan wrote to prepare for the podcast.  Here’s the outline of this interview with Megan Hall: [00:03:07] What is oxygen deliverability? Background and physiology. [00:05:00] Anaemia. [00:07:00] Why care about haemoglobin? [00:07:02] Haemoglobin's effect on athletic performance. [00:09:56] Causal relationship between iron deficiency anaemia and aerobic capacity; Review: Haas, Jere D., and Thomas Brownlie IV. "Iron deficiency and reduced work capacity: a critical review of the research to determine a causal relationship." The Journal of nutrition 131.2 (2001): 676S-690S. [00:11:06] Haemoglobin and anaerobic threshold. [00:12:10] Study of speed skaters: Kuipers, Harm, et al. "Hemoglobin levels and athletic performance in elite speed skaters during the olympic season 2006." Clinical Journal of Sport Medicine 17.2 (2007): 135-139.  [00:12:16] Megan's outline for this podcast.  [00:13:51] Fatigue and energy levels. [00:14:33] Anaemia and quality of life issues. [00:15:46] Anaemia during pregnancy. [00:16:38] Potential causes of anaemia. [00:30:14] Malcolm Kendrick podcast discussing sickle cell anaemia and endothelial damage: A Statin Nation: Damaging Millions in a Brave New Post-health World.  [00:32:25] "Sports anaemia" ("pseudoanaemia"); Studies: 1. Eichner, E. RANDY. "Sports anemia, iron supplements, and blood doping." Medicine and science in sports and exercise 24.9 Suppl (1992): S315-8; 2. Weight, L. M., et al. "‘Sports Anemia’-A Real or Apparent Phenomenon in Endurance-Trained Athletes?." International journal of sports medicine 13.04 (1992): 344-347.  [00:33:55] How to tell if it's a true anaemia: history, diet, symptoms, blood chemistry. [00:34:16] Occult blood testing: test on 3-4 consecutive days. [00:37:02] Blood chemistry markers that can reveal anaemia. [00:40:54] Elevated MCV in athletes. (elevated = greater than 92 fL); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174 and 2. Mueller, Thomas, et al. "Association between erythrocyte mean corpuscular volume and peripheral arterial disease in male subjects: a case control study." Angiology 52.9 (2001): 605-613. [00:43:55] Haemoglobin - optimal reference ranges: 13.0 - 14.5 g/dL (women) and 14.5 - 16 g/dL (men); Study supporting reference range: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:44:22] Elevated haemoglobin and sleep apnea. [00:45:23] Red blood cells (RBC) - optimal reference ranges: 4.4 to 4.8 m/cumm (women) and 4.8 to 5/5 m/cumm; Study: Kim, Yong Chul, et al. "The low number of red blood cells is an important risk factor for all-cause mortality in the general population." The Tohoku journal of experimental medicine 227.2 (2012): 149-159.  [00:46:40] RDW (optimal is up to 13%); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174; 2. Hou, Haifeng, et al. "An overall and dose-response meta-analysis of red blood cell distribution width and CVD outcomes." Scientific reports 7.1 (2017): 1-10; 3. Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632; 4. Öztürk, Zeynel Abidin, et al. "Is increased red cell distribution width (RDW) indicating the inflammation in Alzheimer's disease (AD)?." Archives of gerontology and geriatrics 56.1 (2013): 50-54. [00:48:02] Test reticulocytes to identify production, destruction, or loss. [00:49:10] Iron panel: ferritin, serum iron, TIBC. [00:50:10] What to do about anaemia? [00:51:03] Review: Tardy, Anne-Laure, et al. "Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence." Nutrients 12.1 (2020): 228.  [00:51:22] Nutritionally dense foods list on the NBT forum. (Support NBT on Patreon to get access to the forum). [00:55:24] Join our group program (blood test + bloodsmart report + forum + 4 group coaching session).  [00:57:04] Josh Turknett's 4-quadrant model.

Back on the podcast today is Eric Helms, PhD. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. He has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion. Also an athlete, Eric earned pro status as a natural bodybuilder with the Professional Natural Bodybuilding Association in 2011 and is a powerlifter in the International Powerlifting Federation. Today’s podcast is a Q&A, with Eric fielding questions on some of the best diet and weight lifting strategies. Eric offers an insider’s view on the psychological effects of dieting for competition and also describes some of the most popular non-linear eating strategies and who might benefit from them. He discusses the power of refeeds and diet breaks when it comes to maintaining weight loss, and explains why a flexible approach is more likely to result in long-term success. Eric also addresses the "repetitions in reserve" -based rating of perceived exertion and describes the benefit of using muscle and strength pyramids.  Here’s the outline of this interview with Eric Helms: [00:02:00] Eric's home gym essentials. [00:04:34] Previous NBT Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:05:04] Athlete identity: Coping with injury, retirement, not being able to train. [00:08:45] Diversifying your happiness portfolio. [00:10:31] Simon Marshall PhD. [00:13:55] Psychological effects of dieting and being super lean. [00:18:33] Relative Energy Deficiency of Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay.  [00:26:39] Therapists, dietitians as essential resources for bodybuilders. [00:28:32] Non-linear dieting and it's efficacy. [00:29:27] Time-restricted feeding, within-week intermittent caloric restriction, alternate-day fasting, 5:2 diet. [00:30:38] Refeeds, diet breaks. [00:36:25] Better retention of lean body mass with refeeds; Study: Campbell, Bill I., et al. "Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial." Journal of Functional Morphology and Kinesiology 5.1 (2020): 19. [00:39:43] Prescribed breaks do not hamper weight loss efforts; Study: Wing, Rena R., and Robert W. Jeffery. "Prescribed “breaks” as a means to disrupt weight control efforts." Obesity research 11.2 (2003): 287-291. [00:41:38] Flexible dieting. [00:44:18] Black and white thinking towards food predicts stress and failure during weight loss; Study: Palascha, Aikaterini, Ellen Van Kleef, and Hans CM van Trijp. "How does thinking in Black and White terms relate to eating behavior and weight regain?." Journal of health psychology 20.5 (2015): 638-648. [00:47:01] Lifting heavy things: the “repetitions in reserve” -based rating of perceived exertion. [00:51:03] Exercise oncology; Study: Fairman, Ciaran M., et al. "A scientific rationale to improve resistance training prescription in exercise oncology." Sports Medicine 47.8 (2017): 1457-1465.  [00:54:48] Muscle and strength pyramids. [00:57:18] Books by Eric Helms: The Muscle and Strength Pyramid: Training and The Muscle and Strength Pyramid: Nutrition. [00:59:09] Best rap album of 2020. [01:00:17] 3dmusclejourney.com.

Computational neuroscientist and biomedical software engineer Balázs Szigeti, PhD. is on the podcast this week to talk about the science behind the increasingly popular practice of microdosing. Microdosing is broadly defined as the regular use of low-dose psychedelic substances such as LSD or psilocybin mushrooms. Distinct from psychedelic therapy or common recreational use, microdosing involves using only around 10% of a typical dose of the drug. Balázs has collaborated with the Global Drug Survey to quantitatively study drug use patterns, and most recently he designed and led the Imperial College self-blinding microdose study published in the open-access journal eLife Sciences. On this podcast, Balázs discusses the results of his study that examined whether psychedelic microdosing can improve cognitive function and psychological well-being. He reviews the existing clinical research on the topic and describes the innovative study design that enabled him to run the largest placebo-controlled study on psychedelics to date. Balázs also reveals the surprising results of the study, which suggest that expectation may play a significant role in feeling better. Here’s the outline of this interview with Balázs Szigeti: [00:00:17] Imperial College London Centre for Psychedelic Research. [00:02:47] The current science on microdosing. [00:04:12] Paper: Szigeti, Balázs, et al. "Self-blinding citizen science to explore psychedelic microdosing." ELife 10 (2021): e62878.  [00:04:18] Citizen Science and self-blinding. [00:16:26] Results of the study. [00:21:39] Sourcing LSD and LSD analogues. [00:22:24] Book: American Kingpin, by Nick Bilton. [00:24:35] Existing clinical studies on microdosing: 1. Yanakieva, Steliana, et al. "The effects of microdose LSD on time perception: a randomised, double-blind, placebo-controlled trial." Psychopharmacology 236.4 (2019): 1159-1170; 2. Hutten, Nadia RPW, et al. "Mood and cognition after administration of low LSD doses in healthy volunteers: A placebo controlled dose-effect finding study." European Neuropsychopharmacology 41 (2020): 81-91; 3. Bershad, Anya K., et al. "Acute subjective and behavioral effects of microdoses of lysergic acid diethylamide in healthy human volunteers." Biological psychiatry 86.10 (2019): 792-800. [00:27:53] The key to a strong placebo response. [00:29:36] Acute and post-acute outcomes. [00:41:44] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:44:01] Hamilton Depression Scale.  [00:52:13] Future directions and testing additional substances. [00:54:44] examine.com. [00:55:03] labdoor.com. [00:55:52] mydelica.com for Balazs’ self-blinding microdose study 2.0. [00:57:27] Limitations of the study. [01:07:27] Selfblinding-microdose.org.

Jamie Wheal is an expert in peak performance and leadership, specializing in neuroanthropology - the intersection of culture, biology and psychology. He is the co-author of the global bestseller and Pulitzer Prize nominated book, Stealing Fire, and the founder of the Flow Genome Project, an international organization dedicated to the research and training of ultimate human performance. Since founding the organization in 2011, it has gone on to become a leading voice of evidence-based peak performance, counting award-winning academics, legendary professional athletes, special operations commanders, and Fortune 500 business leaders among the hundreds of thousands of people in its global community. ​On this podcast, Jamie discusses the “meaning crisis” that we’re suffering as a society, with fundamentalism and nihilism filling the vacuum. He offers a blunt and eye-opening perspective on where we are today as a culture, why it’s so hard to make sense of the world, and how our efforts to cope are likely making things worse. Jamie explains how best to bring about healing, inspiration, and connection, so we can wake up, grow up, and show up for a world that needs us all. Jamie’s upcoming book, Recapture the Rapture, is set to release on April 27, 2021. Here’s the outline of this interview with Jamie Wheal: [00:00:28] Book: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, by Jamie Wheal. [00:00:51] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, by Steven Kotler and Jamie Wheal. [00:01:22] Jamie's journey: music, mushrooms, mountains, and marriage. [00:10:10] Narcissism in the spiritual marketplace. [00:13:57] A meaning crisis. [00:17:22] Book: Omens of the Millennium: The Gnosis of Angels, Dreams, and Resurrection, by Harold Bloom.  [00:24:01] Article: The Rise of Victimhood Culture by Conor Friedersdorf. [00:24:10] Book: Outliers: The Story of Success, by Malcolm Gladwell. [00:25:08] Books by Christopher Ryan: Civilized to Death and Sex at Dawn.  [00:34:37] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:40:32] Neuroanthropology + cultural architecture. [00:41:33] Nitric Oxide. [00:43:12] Neuroscientist Andrew Huberman.  [00:46:22] Healing, inspiration, and connection. [00:47:31] 5 forces: respiration, embodiment, sexuality, substances, music. [00:52:23] Book: Stranger in a Strange Land, by Robert Heinlein. [00:53:49] Dr. Nicole Prause. [00:56:10] Psychedelics. [01:08:02] The importance of self-organizing groups. [01:08:41] Where trauma and talent intersect. [01:11:36] Recapture the Rapture website. [01:12:27] Get the audible version of Recapture the Rapture. [01:12:50] Stay awake, build stuff, and help out.

My guest today is Julian Abel, MD, the Director of Compassionate Communities UK. Julian was on the show a couple of years ago to discuss his innovative model for combating social isolation in the town of Frome in Somerset, UK.  The goal of his project was to improve health outcomes and quality of life, and a measurable difference was made, in both healthcare cost savings and reduced ER admissions. The work of Compassionate Communities has since spurred further initiatives and is now transforming perspectives on matters of healthcare and social wellbeing around the world.  On this podcast Julian and I talk about the power of compassion, and how reason, emotion, and inspiration can help build connection and reduce loneliness. Julian shares how Compassionate Communities is growing as a social movement and talks about what each of us can do to make the world a kinder place. He also reveals plans for Compassionate Communities USA, set to launch in the next few months with a free and inclusive conference. Here’s the outline of this interview with Julian Abel: [00:00:16] Previous podcasts with Julian: 1. Building Compassionate Communities to Improve Public Health, and 2. Maintaining Social Connection in the Era of COVID-19. [00:03:21] Compassion. [00:05:28] Oxytocin is present throughout the animal kingdom. [00:06:00] Film: My Octopus Teacher (available on Netflix). [00:06:55] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. Podcast with Brian Hare: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity. [00:07:07] Book: Humankind: A Hopeful History, by Rutger Bregman. [00:09:03] Julian's study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." British Journal of General Practice 68.676 (2018): e803-e810. [00:11:18] Julian’s Podcast: Survival of the Kindest.  [00:11:25] Julian’s interview with Holly Prince: Dancing in the Field of End of Life Care. [00:13:46] Compassionate Communities UK.  [00:15:50] Review on social relationships and mortality: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:17:16] Book: Sapiens: A Brief History of Humankind, by Yuval Noah Harari. [00:17:48] Book: Propaganda by Edward Bernays. [00:21:01] Julian's interview with Waleed Nesyif: It's Never Too Late for Compassion.  [00:22:28] Compassionate City Charter (and other tools). [00:23:41] How to get people to be more compassionate - reason, emotion, and inspiration. [00:23:52] James Maskell: podcast: The Community Cure: Transforming Health Outcomes Together, and book. [00:26:46] Steps an individual can take. [00:33:36] Podcasts: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD., and Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD. [00:33:57] The people you spend time with affect your health outcomes; Book: Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives, by Nicholas A. Christakis and James Fowler. [00:34:03] Article: Threats to causal inference in an increasingly connected world. [00:35:51] People who are fiercely independent or resistant. [00:39:57] Enhancing naturally-occurring networks. [00:42:10] Town planning. [00:44:23] Subsidiarity (skin in the game). [00:45:25] Compassionate Communities USA / Elevate Compassion (Coming Soon). [00:48:10] Julian's book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness. [00:49:11] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:49:15] Guardian Article: The town that’s found a potent cure for illness – community, by George Monbiot.

Jessica Fern is a psychotherapist, author, public speaker and trauma and relationship expert. She has worked with individuals, couples and people in multiple-partner relationships to overcome reactive communication patterns rooted in insecure attachment and trauma. She is the author of Polysecure, a book that focuses on creating emotionally intimate and securely attached relationships with multiple partners. On this podcast, Jessica talks about attachment theory, what it means to be securely attached, and how insecure attachment could be limiting your relationships. We discuss how to raise securely attached children and how to spot the different forms of insecure attachment. We also discuss polyamory and why the success of consensual non-monogamy hinges on the attachment status of the participants. Here’s the outline of this interview with Jessica Fern: [00:00:09] La Ecovilla, Costa Rica. [00:02:47] Down to Earth with Zac Efron: Episode 3: Costa Rica. [00:03:22] Early interest in psychology. [00:04:51] Eye Movement Desensitization and Reprocessing (EMDR) therapy. [00:05:44] Attachment theory. [00:08:40] Achieving secure attachment: ARE (Available, Responsible, Engaged). [00:09:29] Daniel P. Brown; Quiz on attachment styles. [00:09:43] Expressed delight. [00:11:47] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:32] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:14:57] Attachment styles and adult relationships. [00:16:28] Insecure attachment styles. [00:19:39] Trauma. [00:23:32] Consensual non-monogamy. [00:23:59] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:28:16] Emotional and sexual exclusivity. [00:31:01] Compersion. [00:33:39] Justice jealousy. [00:37:08] Metamour relationships. [00:37:38] Polyamory structures. [00:44:51] HEARTS acronym for secure attachment. [00:48:31] Couples who argue (peacefully) are more likely to stay together; Study: Gottman, John Mordechai, and Robert Wayne Levenson. "The timing of divorce: Predicting when a couple will divorce over a 14‐year period." Journal of Marriage and Family 62.3 (2000): 737-745. [00:49:10] Dr. John Gottman. [00:49:42] Jessica’s website. [00:50:13] Podcast: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD. [00:50:15] Podcast: Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD.

More than 2,000 years ago, Hippocrates suggested all disease begins in the gut. He was mostly right, and we’ve talked about the gut many times on this podcast – in relation to athletic performance, optimising the gut microbiome, and even how to use probiotics. But a couple of weeks ago I realized that we’ve never talked specifically and in depth about exactly what to do when you have a gut problem. GI issues are where I started my health journey, and probably bring more clients through our doors than any other condition, and they can affect absolutely anyone - athlete or not. On this podcast, NBT Scientific Director Megan Hall and I are talking about the steps to take when your gut isn’t working right. We talk about how things tend to go awry in the first place, signs and symptoms that you have a gut problem, and the first things to try to get quick relief. Megan also discusses the most scientifically-validated lifestyle modifications, supplements, and lab tests to try, as well as the pros and cons of using antimicrobials. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:00:58] How Megan fixed her gut. [00:05:26] Why you should care about gut health. [00:06:26] Podcasts with Dr. Malcolm Kendrick: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:07:30] Signs and symptoms of gut problems. [00:10:00] How things go wrong. [00:10:02] Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It. [00:11:42] First line of defense interventions; Step 1 - Diet. [00:13:57] Autoimmune Protocol (AIP).  [00:15:16] AIP recipes by Micky Trescott and Louise Hendon.  [00:16:23] Low FODMAP diet lists: comprehensive list, simpler list, app. [00:18:08] Low histamine diet; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:20:39] Carnivore diet. [00:21:33] Pegan diet. [00:22:12] Endotoxemia; Podcast: Postprandial Fatigue, Part II: Endotoxemia, Inflammation, and Mitochondrial Dysfunction. [00:24:54] Elemental diets: Physicians Elemental Diet, Dr. Ruscio's Elemental Heal.  [00:27:26] Podcast with Jason Hawrelak, PhD: How to Use Probiotics to Improve Your Health. [00:29:03] Polyphenols and fiber. [00:30:38] Soluble vs insoluble fiber. [00:31:29] Other potential triggers: coffee and alcohol. [00:34:05] Eating in a parasympathetic state. [00:34:33] Physiological sigh. [00:35:32] Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:36:15] Social connection and isolation. [00:36:45] Podcast with Julian Abel, MD: Building Compassionate Communities to Improve Public Health. [00:37:18] Proper chewing. [00:39:56] Food timing in relation to exercise and sleep. [00:41:16] Bidirectional relationship between gut microbiome and circadian rhythm; Study: Mashaqi, Saif, and David Gozal. "“Circadian misalignment and the gut microbiome. A bidirectional relationship triggering inflammation and metabolic disorders”-a literature review." Sleep medicine 72 (2020): 93-108. [00:41:43] Gut microbiome diversity is associated with better sleep; Study: Smith, Robert P., et al. "Gut microbiome diversity is associated with sleep physiology in humans." PLoS One 14.10 (2019): e0222394.  [00:43:15] Probiotics. [00:44:50] Visbiome/VSL #3; Study: Cheng, Fang-Shu, et al. "Probiotic mixture VSL# 3: An overview of basic and clinical studies in chronic diseases." World journal of clinical cases 8.8 (2020): 1361. [00:46:08] Florastor; Study: Kaźmierczak-Siedlecka, Karolina, et al. "Saccharomyces boulardii CNCM I-745: A Non-bacterial Microorganism Used as Probiotic Agent in Supporting Treatment of Selected Diseases." Current Microbiology 77 (2020): 1987-1996. [00:46:55] Mutaflor; Study: Sonnenborn, Ulrich. "Escherichia coli strain Nissle 1917—from bench to bedside and back: history of a special Escherichia coli strain with probiotic properties." FEMS Microbiology Letters 363.19 (2016). [00:47:45] L. rhamnosis GG (LGG). [00:49:06] Choosing a probiotic; Probiotic Advisor database. [00:50:59] Digestive enzymes, digestive bitters, and tea. [00:54:32] Other helpful supplements. [00:54:50] General gut healing. [00:55:25] Serum derived bovine immunoglobulins (SBIs); SBI Protect. [00:56:14] ProButyrate. [00:56:52] Megan's outline for this podcast.  [00:56:58] Article: Singh, Vishal, Beng San Yeoh, and Matam Vijay-Kumar. "Feed your gut with caution!." Translational cancer research 5.Suppl 3 (2016): S507. [00:58:28] Testing: GI-MAP, Genova GI-Effects, Doctor's Data, GutBio, Organic Acids Test (for yeast). [01:05:03] Food intolerance testing. [01:06:21] Blood chemistry: signs of gut trouble. [01:07:36] Podcast: How to Interpret Your White Blood Cell Count. [01:07:46] Small Intestinal Bacterial Overgrowth (SIBO): signs and symptoms, causes. [01:08:30] SIBO indicates dysbiosis rather than overgrowth; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 1-11. [01:09:49] Pros and cons of using antimicrobials. [01:10:05] Pomegranate husk powder; Jason Hawrelak’s course; cheat sheet. [01:11:37] Bixa Pomegranate Peel Powder.  [01:13:45] Binders. [01:14:52] Dr. Josh Turknett's 4-quadrant model; Videos from his site. [01:16:51] Schedule a free 15-minute call with Megan or Clay.

My guest today is dating and confidence coach, Nick Notas. For more than twelve years he has helped men conquer their fears, build self-esteem, and develop meaningful relationships. In the age of Tinder, dating can be a challenge, and Nick offers tons of practical advice to help in that arena. One thing I really appreciate about him is his deeper focus on building confidence and communication skills, which can certainly help with dating, but surely transforms all significant relationships and social networks. On this podcast, Nick and I talk about considerations for modern-day dating. We discuss how lockdowns over the past year have affected the dating scene, and what’s likely to happen when restrictions are lifted. Nick shares some practical advice for using dating apps: how to make a good first impression, making that first message count, and giving compliments that don’t suck.  Here’s the outline of this interview with Nick Notas: [00:01:44] How Nick became a dating coach. [00:03:21] Choosing to work with men. [00:03:58] In-person retreats. [00:08:12] How dating has changed during lockdown. [00:09:47] The current state of online dating. [00:13:40] The importance of good photos and how to get them. [00:18:30] Dating apps: Tinder, Bumble, Hinge.  [00:20:40] Generational differences in dating. [00:21:04] Generation Z is having the least sex; Study: Ueda, Peter, et al. "Trends in frequency of sexual activity and number of sexual partners among adults aged 18 to 44 years in the US, 2000-2018." JAMA network open 3.6 (2020): e203833-e203833.  [00:24:04] Mindset factors. [00:24:17] Brad Stulberg; Book: Passion Paradox; Podcast The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life; NBT Podcast with Brad: How to Harness Productive Passion and Avoid Burnout. [00:25:02] Satisfaction within arranged marriage: Epstein, Robert, Mayuri Pandit, and Mansi Thakar. "How love emerges in arranged marriages: Two cross-cultural studies." Journal of Comparative Family Studies 44.3 (2013): 341-360. [00:27:47] Creating opportunity to find connections. [00:31:25] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer, PhD.   [00:33:31] Article: How to Write a Good First Message in Online Dating.  [00:39:25] How to give compliments that don't suck. [00:42:32] Reconnected Dating on YouTube; Dating 101.

Stephen Patterson, PhD is an Associate Professor in Applied Exercise Physiology & Performance and the director of the Centre for Applied Performance Sciences at St. Mary’s University in London. Stephen has published more than 60 scientific research papers investigating strategies to improve performance in clinical groups and elite athletes, with a focus on the adaptation and response to exercise. He is currently investigating the use of blood flow restriction and ischemic preconditioning before and during exercise. On this podcast, Stephen discusses blood flow restriction (BFR) training, including what it is, how it works, and who can benefit from it.  He shares the importance of using cuffs and properly measuring the pressure they apply, as well as things to look for when purchasing a set. He also shares some conclusions drawn from recent BFR research, including the optimal number of reps, effects of BFR on bone and tendons, and the most important factor when aiming for muscle hypertrophy. Here’s the outline of this interview with Stephen Patterson: [00:00:24] Stephen's background and interest in exercise physiology. [00:01:45] Blood flow restriction (BFR) training. [00:02:45] Questions from Eric Helms, Mike T Nelson, and Greg Potter. [00:03:16] Effects of BFR on athletic performance. [00:05:32] BFR with aerobic exercise (cycling); Study: Christiansen, Danny, et al. "Cycling with blood flow restriction improves performance and muscle K+ regulation and alters the effect of anti‐oxidant infusion in humans." The Journal of physiology 597.9 (2019): 2421-2444. [00:06:32] Why use BFR. [00:07:54] The value of using cuffs. [00:08:44] Use of BFR by practitioners; Study: Patterson, Stephen D., and Christopher R. Brandner. "The role of blood flow restriction training for applied practitioners: A questionnaire-based survey." Journal of sports sciences 36.2 (2018): 123-130. [00:09:37] Jeremy Loenneke; Studies using elastic knee wraps: Loenneke, Jeremy P., et al. "The acute response of practical occlusion in the knee extensors." The Journal of Strength & Conditioning Research 24.10 (2010): 2831-2834, Loenneke, Jeremy P., et al. "Blood flow–restricted walking does not result in an accumulation of metabolites." Clinical physiology and functional imaging 32.1 (2012): 80-82. [00:11:58] Delfi's Personalized Tourniquet System for Blood Flow Restriction. [00:12:56] What to look for when purchasing a BFR system. [00:13:03] B Strong; Podcast with Jim Stray-Gundersen MD: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:20:58] Aerobic exercise and BFR; Study: Ferguson, Richard A., et al. "Blood‐flow‐restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance‐trained athlete." Experimental Physiology (2021). [00:23:08] Protocol for hypertrophy. [00:23:55] 75 reps is often a recommended volume; more is not better. [00:28:17] Releasing the cuffs between exercises. [00:28:42] Potential effects on endothelium; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:30:19] BFR compared to other forms of training. [00:30:47] Lifting to failure more important that amount of weight lifted; Study: Burd, Nicholas A., et al. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied physiology, nutrition, and metabolism 37.3 (2012): 551-554. [00:32:55] Effects on bone density. [00:34:49] Japanese study in 2006 found no effect on tendon thickness: Abe, T., et al. "Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU‐walk training." Equine Veterinary Journal 38.S36 (2006): 345-348. [00:34:58] Recent German study showed positive effects on tendon stiffness: Centner, Christoph, et al. "Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training." Journal of Applied Physiology 127.6 (2019): 1660-1667. [00:35:16] Case studies demonstrating structural tendon improvements: Skovlund, Sebastian V., et al. "The effect of low‐load resistance training with blood flow restriction on chronic patellar tendinopathy—A case series." Translational Sports Medicine 3.4 (2020): 342-352. [00:36:09] Combining BFR with ischemic preconditioning. [00:41:36] Motor unit recruitment. [00:42:53] Further research coming up. [00:44:50] Effects on cognitive function. [00:45:45] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:46:18] St. Mary’s University MSc program in Strength and Conditioning. [00:47:13] Stephen's recent review: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:47:22] Find Stephen on Twitter.

Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania’s highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it’s not low-carb). Here’s the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in evolutionary anthropology. [00:02:38] Dan Lieberman. [00:03:09] Energy expenditure. [00:03:58] Working with the Hadza people of Tanzania. [00:06:24] Hadza researchers: Brian Wood, Frank Marlowe, and David Raichlen. Podcast with David Raichlen: Wired to Run: Why Your Brain Needs Exercise. [00:07:07] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:08:15] Paper: Eaton, S. Boyd, Melvin Konner, and Marjorie Shostak. "Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective." The American journal of medicine 84.4 (1988): 739-749. [00:08:47] What changed in modern culture. [00:09:52] Wearable GPS devices on Hadza men and women. [00:12:23] Video: The Intense 8 Hour Hunt, from David Attenborough’s Life of Mammals. [00:16:32] How the Hadza think and feel. [00:21:16] Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, by Herman Pontzer, PhD. [00:24:35] The body adapts to the lifestyle. [00:25:03] Constrained energy expenditure model. [00:26:18] A fixed energy budget. [00:29:08] Overtraining syndrome; Relative Energy Deficiency in Sport (REDS) and why eating more isn't the answer. [00:31:23] Race Across the USA study: Thurber, Caitlin, et al. "Extreme events reveal an alimentary limit on sustained maximal human energy expenditure." Science advances 5.6 (2019): eaaw0341. [00:37:00] Implications for obesity. [00:37:59] Researcher Kevin D. Hall, PhD. [00:41:25] Richard D. Feinman, PhD; Podcast: A Guide to Flawed Studies with Richard Feinman. [00:43:48] How to lose weight: cut calories without being miserable. [00:44:33] Why gastric bypass surgery works. [00:45:42] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:47:50] Robb Wolf book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You; Podcast: Wired to Eat with Robb Wolf. [00:48:07] Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, by Stephan Guyenet, PhD. [00:50:31] Bodybuilding; Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:54:40] Exercise to keep weight off. [01:01:25] Where to find Herman: Pontzer Lab at Duke; Twitter. [01:01:55] hadzafund.org [01:02:23] Curiositystream documentary on the Hadza: Growing Up Hadza.

It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn’t acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they’re good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:04:30] Blood flow restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan with Dr Jim Stray-Gundersen MD. [00:04:51] Podcast: Wired to Run: Why Your Brain Needs Exercise, David Raichlen. [00:05:41] What are omega-3 fatty acids? [00:06:31] Picture of omega-3 fatty acids. [00:08:40] Finding omega-3s in the diet; Review: Saini, Ramesh Kumar, and Young-Soo Keum. "Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance—A review." Life sciences 203 (2018): 255-267. [00:09:16] Poor conversion from ALA to EPA/DHA: Gerster, Helga. "Can adults adequately convert a-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?." International journal for vitamin and nutrition research 68.3 (1998): 159-173. [00:10:56] Why EPA and DHA are important. [00:11:38] Conditions associated with inadequate omega-3 intake. [00:12:02] Whole foods vs. supplements; other micronutrients. [00:12:42] Krill oil vs. fish oil; Studies: 1. Ulven, Stine M., et al. "Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers." Lipids 46.1 (2011): 37-46. 2. Schuchardt, Jan Philipp, et al. "Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations-a comparative bioavailability study of fish oil vs. krill oil." Lipids in health and disease 10.1 (2011): 1-7. 3. Maki, Kevin C., et al. "Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women." Nutrition research 29.9 (2009): 609-615. 4. Mödinger, Yvonne, et al. "Plasma kinetics of choline and choline metabolites after a single dose of SuperbaBoostTM krill oil or choline bitartrate in healthy volunteers." Nutrients 11.10 (2019): 2548. [00:16:59] Megan's outline for this podcast. [00:18:21] Algae-based omega-3 supplements. [00:19:40] Omega 6:3 ratio; Paper: Simopoulos, Artemis P. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine & pharmacotherapy 56.8 (2002): 365-379. [00:25:54] Should we be supplementing with grams of fish oil? Studies: 1. De Magalhães, João Pedro, et al. "Fish oil supplements, longevity and aging." Aging (Albany NY) 8.8 (2016): 1578. 2. Strong, Randy, et al. "Longer lifespan in male mice treated with a weakly estrogenic agonist, an antioxidant, an α‐glucosidase inhibitor or a Nrf2‐inducer." Aging cell 15.5 (2016): 872-884. 3. López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2015): 1181-1188. [00:27:42] No support for omega-3 (fish oil) in the prevention of cardiovascular disease; Meta-analysis: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-233. [00:29:12] Signs you're supplementing too much fish oil. [00:30:26] Podcast: How Oxidative Stress Impacts Performance and Healthspan [00:30:43] Elevated blood glucose omega-3 supplementation; Study: Friday, Karen E., et al. "Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes." Diabetes care 12.4 (1989): 276-281. [00:31:01] Immunosuppressive effects of supplementing omega-3s: Fenton, Jenifer I., et al. "Immunomodulation by dietary long chain omega-3 fatty acids and the potential for adverse health outcomes." Prostaglandins, Leukotrienes and Essential Fatty Acids 89.6 (2013): 379-390. [00:34:17] Stages of life when omega-3s are especially important. [00:34:48] Specialized pro-resolving mediators; STEM Talk podcast episode: David LeMay Talks About Countering Inflammation with SPMS. [00:35:31] DHA to mitigate traumatic brain injury; Study: Bailes, Julian E., and Vimal Patel. "The potential for DHA to mitigate mild traumatic brain injury." Military medicine 179.suppl_11 (2014): 112-116. [00:35:45] DHA for cognitive function and aging; Study: Weiser, Michael J., Christopher M. Butt, and M. Hasan Mohajeri. "Docosahexaenoic acid and cognition throughout the lifespan." Nutrients 8.2 (2016): 99. [00:37:20] omega-3s for athletic performance; Review: Gammone, Maria Alessandra, et al. "Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport." Nutrients 11.1 (2019): 46. [00:38:54] omega-3s during pregnancy; Studies: Greenberg, James A., Stacey J. Bell, and Wendy Van Ausdal. "Omega-3 fatty acid supplementation during pregnancy." Reviews in obstetrics and Gynecology 1.4 (2008): 162; 2. Braarud, Hanne Cecilie, et al. "Maternal DHA status during pregnancy has a positive impact on infant problem solving: a Norwegian prospective observation study." Nutrients 10.5 (2018): 529. [00:39:44] Excess omega-3 consumption during pregnancy could be detrimental to offspring; Study: Church, M. W., et al. "Excess omega-3 fatty acid consumption by mothers during pregnancy and lactation caused shorter life span and abnormal ABRs in old adult offspring." Neurotoxicology and teratology 32.2 (2010): 171-181. [00:40:12] Testing: The Omega Index test; Framingham Heart Study: Harris, William S., et al. "Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study." Journal of clinical lipidology 12.3 (2018): 718-727. [00:42:34] Bottom line: More may not be better. [00:43:09] SMASH fish - sardines, mackerel, anchovies, salmon, herring (also black cod), 3-4x/week. [00:49:30] Schedule a free 15 min call with Megan.

It’s been about five years since Advanced Biomechanics Coach Nigel McHollan last joined me on the podcast to talk about bike fit. Certified as a Primal Health Coach, a SOMA Breath Work Meditation Instructor, and Level 4 Strength and Conditioning Coach, Nigel has since developed and deepened his health and wellness practice. Also with us today is Certified Health Coach and SOMA Breathwork Instructor, Kara Lynn Kelly. On this podcast, Nigel and Kara discuss breathwork and it’s many benefits including stress relief and improved overall health, as well as altered states of consciousness. We compare some of the different types of breathwork to choose from, and also look at some of the beneficial aspects of nasal breathing - yes, even during exercise and sport. Kara also guides us through a short breathwork session right here on the podcast so you can get a sense of it’s calming and centring effects. See how you feel after just a 10-minute session! I’m excited to announce that Nourish Balance Thrive has partnered with Nigel and Kara to offer a live eight-week Energised Meditation breathwork group program beginning March 4, 2021. Click here to sign up. Here’s the outline of this interview with Nigel McHollan and Kara Kelly: [00:00:11] Nigel’s previous appearance on the podcast: Bike fit done right with Nigel McHollan. [00:00:47] Book: Back mechanic by Stuart McGill. [00:01:08] Stuart McGill on STEM Talk and interviewed by Greg Potter. [00:05:00] Soma breathwork. [00:06:15] Kelly's introduction to breathwork. [00:09:27] Influence of CO2 on the Default mode network (DMN). Study: Xu, Feng, et al. "The influence of carbon dioxide on brain activity and metabolism in conscious humans." Journal of Cerebral Blood Flow & Metabolism 31.1 (2011): 58-67. [00:10:15] Anatomy of a breathwork session. [00:12:30] Biochemistry behind breathwork experiences. [00:15:12] Comparing different breathwork techniques. [00:17:42] Setting of intentions. [00:17:53] Stanislav Grav: Holotropic breathwork. [00:18:09] Podcast: How to Fix Your Breathing to Improve Your Health, with James Nestor. Book: Breath: The New Science of a Lost Art, by James Nestor. [00:18:15] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [00:18:53] Pranayama vs. Soma; Article: What Is Breathwork? Explanation Of Different Breathing Techniques Vs. Pranayama. [00:19:19] Niraj Naik, founder of Soma. [00:20:10] Progressive Muscle Relaxation [00:20:54] Books by Yogani: Deep Meditation - Pathway to Personal Freedom and Spinal Breathing Pranayama - Journey to Inner Space. [00:24:44] Joe Dispenza. [00:25:13] Field Coherence. [00:26:40] Muscular Bonding. [00:29:54] Book: The story of the human body by Daniel Lieberman. [00:30:59] Podcast: Wired to Run: Why Your Brain Needs Exercise, with David Raichlen, PhD. [00:34:15] Mouth taping. [00:34:47] Dr. Phil Maffetone. [00:35:07] Patrick McKeown on nasal breathing. Book: The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionise your health and fitness, by Patrick McKeown. [00:36:04] Bohr effect. [00:37:37] Sweet Beat App. [00:39:15] Elite HRV; CorSense. [00:40:00] Sample breathwork session. [00:53:22] Do a breath retention time test first thing in the AM. [00:55:04] Sign up for the 8-week Energised Meditation group program. [00:55:17] Find Kara on Facebook; Find Nigel on Facebook/Messenger; Nigel’s website.  

There’s no doubt this is a time of uncertainty. COVID-19 has changed the way most of us live, and it’s not clear when or if we’ll be able to resume the activities we took for granted just a year ago. Rather than waiting for the government to figure it all out, our best defence against infectious disease is optimising metabolic health and immune function. For that, sleep is arguably the keystone behaviour. Today I’m joined again by our resident sleep expert, Greg Potter, PhD to talk about the effects of sleep on the immune system. Greg explains how poor sleep and sleep disorders profoundly impact the body’s ability to combat infections, including the common cold, pneumonia, and COVID-19. He also discusses the importance of getting enough sleep in the days leading up to vaccination and offers pandemic-specific tips for better sleep. Here’s the outline of this interview with Greg Potter: [00:02:01] Resilient Nutrition; Long Range Fuel. [00:07:05] Changes in sleep since COVID. [00:08:50] COVID dreams. [00:11:19] Changes in sleep timing and patterns. [00:11:45] Effects of COVID-19 lockdowns on sleep and activity; Study: Blume, Christine, Marlene H. Schmidt, and Christian Cajochen. "Effects of the COVID-19 lockdown on human sleep and rest-activity rhythms." Current Biology 30.14 (2020): R795-R797. [00:12:34] Changes in sleep behaviors amongst university students; Study: Wright Jr, Kenneth P., et al. "Sleep in university students prior to and during COVID-19 stay-at-home orders." Current Biology 30.14 (2020): R797-R798. [00:13:17] Sleep disorders; insomnia. [00:13:36] Greg’s previous podcasts on entraining circadian rhythm: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and time cues: Morning Larks and Night Owls: the Biology of Chronotypes [00:14:15] Sleep apnea. [00:15:23] Sleep apnea associated with increased mortality due to COVID-19; Study: McSharry, David, Michael T. Lam, and Atul Malhotra. "OSA as a probable risk factor for severe COVID-19." Journal of Clinical Sleep Medicine 16.9 (2020): 1649-1649. [00:16:11] Sleep apnea treatment; continuous positive airway pressure (CPAP). [00:21:13] How the immune system works. [00:24:50] TNF-alpha blockers improve sleep in rheumatoid arthritis; Detert, Jacqueline, et al. "Effects of treatment with etanercept versus methotrexate on sleep quality, fatigue and selected immune parameters in patients with active rheumatoid arthritis." Clin Exp Rheumatol 34.5 (2016): 848-856. [00:32:23] Cytokine storms. [00:33:38] Mice more susceptible to infection administered during sleep hours; Study: Lundy, Stephanie R., et al. "Effect of time of day of infection on Chlamydia infectivity and pathogenesis." Scientific reports 9.1 (2019): 1-12. [00:34:37] Better response to BCG vaccine when administered in the morning; Study: de Bree, L. Charlotte J., et al. "Circadian rhythm influences induction of trained immunity by BCG vaccination." The Journal of clinical investigation 130.10 (2020): 5603-5617. [00:35:19] Different dimensions of sleep: SATED - satisfaction, alertness, timing, efficiency, duration. [00:37:58] Associations between sleep and chronic disease. [00:39:20] People who report short sleep are at higher risk of metabolic syndrome; Meta analyses: 1. Xi, Bo, et al. "Short sleep duration predicts risk of metabolic syndrome: a systematic review and meta-analysis." Sleep medicine reviews 18.4 (2014): 293-297; 2. Iftikhar, Imran H., et al. "Sleep duration and metabolic syndrome. An updated dose–risk metaanalysis." Annals of the American Thoracic Society 12.9 (2015): 1364-1372; 3. Lian, Ying, et al. "Association between sleep quality and metabolic syndrome: A systematic review and meta-analysis." Psychiatry research 274 (2019): 66-74. [00:40:02] Sleep disturbance as a risk factor for type-2 diabetes; Meta analysis: Wang, Fei, et al. "Sleep duration and patterns in Chinese patients with diabetes: A meta‐analysis of comparative studies and epidemiological surveys." Perspectives in psychiatric care 55.2 (2019): 344-353. [00:41:04] The brain’s glymphatic system; Maiken Nedergaard, MD. [00:41:53] Study: Fultz, Nina E., et al. "Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep." Science 366.6465 (2019): 628-631. [00:43:45] Obstructive sleep apnea - 40% higher risk of developing cancer. [00:46:27] Research on sleep deprivation in dogs; Study: Bentivoglio, Marina, and Gigliola Grassi-Zucconi. "The pioneering experimental studies on sleep deprivation." Sleep 20.7 (1997): 570-576. [00:47:01] Sleep deprivation research with rats; Study: Rechtschaffen, Allan, et al. "Sleep deprivation in the rat: I. Conceptual issues." Sleep 12.1 (1989): 1-4. [00:47:33] Sleep restriction research on fruit flies; Study: Geissmann, Quentin, Esteban J. Beckwith, and Giorgio F. Gilestro. "Most sleep does not serve a vital function: Evidence from Drosophila melanogaster." Science advances 5.2 (2019): eaau9253. [00:48:23] Sleep deprivation leads to ROS accumulation in the fly and mouse gut; Study: Vaccaro, Alexandra, et al. "Sleep loss can cause death through accumulation of reactive oxygen species in the gut." Cell 181.6 (2020): 1307-1328. [00:50:25] Effects of circadian disruption on risk of dying in mice: Davidson, A. J., et al. "Chronic jet-lag increases mortality in aged mice." Current biology 16.21 (2006): R914-R916. Likely due to immune disruption; Study: Stowie, Adam, et al. "A reductionist, in vitro model of environmental circadian disruption demonstrates SCN-independent and tissue-specific dysregulation of inflammatory responses." Plos one 14.5 (2019): e0217368. [00:51:20] Sleep deprivation associated with DNA damage; Study: Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229. [00:52:50] Poor sleep increases pneumonia risk; Study: Patel, Sanjay R., et al. "A prospective study of sleep duration and pneumonia risk in women." Sleep 35.1 (2012): 97-101. [00:53:55] Sleep habits and susceptibility to colds; Study: Prather, Aric A., and Cindy W. Leung. "Association of insufficient sleep with respiratory infection among adults in the United States." JAMA internal medicine 176.6 (2016): 850-852. [00:54:26] Swedish study finds no relationship between sleep and cold susceptibility: Ghilotti, Francesca, et al. "Physical activity, sleep and risk of respiratory infections: A Swedish cohort study." PloS one 13.1 (2018): e0190270. [00:54:47] Sleeping less associated with increased susceptibility to cold virus; Study: Cohen, Sheldon, et al. "Sleep habits and susceptibility to the common cold." Archives of internal medicine 169.1 (2009): 62-67. [00:55:47] Sleep (assessed with wrist devices) and susceptibility to the common cold; Study: Prather, Aric A., et al. "Behaviorally assessed sleep and susceptibility to the common cold." Sleep 38.9 (2015): 1353-1359. [00:56:13] Timing of physical activity and sleep and COVID-19 risk; Study: Rowlands AV, Kloecker DE, Chudasama Y, et al. “Association of Timing and Balance of Physical Activity and Rest/Sleep With Risk of COVID-19: A UK Biobank Study.” Mayo Clinic Proceedings. 2020. [00:57:45] COVID-19 risk higher for shift workers; Study: Rizza, S., et al. "High body mass index and night shift work are associated with COVID-19 in health care workers." Journal of Endocrinological Investigation (2020): 1-5. [00:58:37] Worse sleep in hospital associated with increased need for ICU (COVID-19); Study: Zhang, Jiancheng, et al. "Poor-sleep is associated with slow recovery from lymphopenia and an increased need for ICU care in hospitalized patients with COVID-19: a retrospective cohort study." Brain, behavior, and immunity 88 (2020): 50-58. [00:59:05] Accuracy of sleep monitoring devices.  [01:01:02] Sleep and response to vaccination. [01:01:40] Antibody response to vaccination reduced with sleep deprivation; Study: Spiegel, Karine, John F. Sheridan, and Eve Van Cauter. "Effect of sleep deprivation on response to immunization." Jama 288.12 (2002): 1471-1472. [01:02:31] Sleep-deprived men have lower antibody levels 5 days after H1N1 vaccine: Benedict, Christian, et al. "Acute sleep deprivation has no lasting effects on the human antibody titer response following a novel influenza A H1N1 virus vaccination." BMC immunology 13.1 (2012): 1-5. [01:03:01] Sleep enhances antibody response to vaccination; Studies: 1. Lange, Tanja, et al. "Sleep enhances the human antibody response to hepatitis A vaccination." Psychosomatic medicine 65.5 (2003): 831-835; 2. Lange, Tanja, et al. "Sleep after vaccination boosts immunological memory." The Journal of Immunology 187.1 (2011): 283-290. [01:03:37] Less sleep associated with worse antibody production after Hep-B vaccine; Study: Prather, Aric A., et al. "Sleep and antibody response to hepatitis B vaccination." Sleep 35.8 (2012): 1063-1069. [01:04:54] Oxford-AstraZeneca COVID-19 vaccine reduce transmission of COVID-19; Study: Voysey, Merryn, et al. "Single dose administration, and the influence of the timing of the booster dose on immunogenicity and efficacy of ChAdOx1 nCoV-19 (AZD1222) vaccine." (2021). [01:06:33] Syndemic, rather than pandemic; Article: Horton, Richard. "Offline: COVID-19 is not a pandemic." Lancet (London, England) 396.10255 (2020): 874. [01:07:04] CDC: Narcolepsy Following 2009 Pandemrix Influenza Vaccination in Europe. [01:10:48] Article (11/26/20): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—let’s be cautious and first see the full data; Follow up article (1/4/21): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—we need more details and the raw data. [01:11:12] Paul Offit, MD on Peter Attia's podcast. [01:12:14] Pandemic-specific tips to sleep better. [01:12:25] Sleep apnea - STOP-Bang questionnaire; Meta-analysis: Chen, Lina, et al. "Validation of the STOP-Bang questionnaire for screening of obstructive sleep apnea in the general population and commercial drivers: a systematic review and meta-analysis." Sleep and Breathing (2021): 1-11. [01:15:03] Worsened sleep quality - what to do. [01:15:58] CBT-Insomnia therapy (CBTI) reduces C-reactive protein (CRP) levels; Study: Irwin, Michael R., et al. "Cognitive behavioral therapy and tai chi reverse cellular and genomic markers of inflammation in late-life insomnia: a randomized controlled trial." Biological psychiatry 78.10 (2015): 721-729. [01:16:24] Stimulus control. [01:17:53] Screen time; More smart phone use associated with worse sleep and mood problems; Study: Demirci, Kadir, Mehmet Akgönül, and Abdullah Akpinar. "Relationship of smartphone use severity with sleep quality, depression, and anxiety in university students." Journal of behavioral addictions 4.2 (2015): 85-92. [01:18:37] Avoiding phone use 30 minutes before bed leads to better sleep, mood, and memory; Study: He, Jing-wen, et al. "Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial." PloS one 15.2 (2020): e0228756. [01:19:03] Problem-based coping strategies; scheduled worry time. [01:20:32] Boosting your slow-wave sleep. [01:20:53] Hot shower before bed helps with falling asleep faster; Study: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews 46 (2019): 124-135. [01:21:24] Lucid dreaming training. [01:22:00] Managing insomnia using lucid dreaming; Study: Ellis, Jason G., Joseph De Koninck, and Celyne H. Bastien. "Managing Insomnia Using Lucid Dreaming Training: A Pilot Study." Behavioral sleep medicine (2020): 1-11. [01:25:30] Napping. [01:26:48] How to get better sleep in a noisy environment (e.g., a hospital). [01:27:39] Melatonin supplementation. [01:29:18] Strava 2020 Year in Sport report. [01:29:43] David Nieman’s J-shaped model of relationship between varying amounts of exercise and risk of upper respiratory tract infection (URTI); Nieman, David C. "Risk of upper respiratory tract infection in athletes: an epidemiologic and immunologic perspective." Journal of athletic training 32.4 (1997): 344. [01:30:39] Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [01:30:48] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [01:31:32] Where to find Greg: Instagram; Greg’s website, Resilient Nutrition, ebook on the Principles of Resilient Nutrition; Blog post: How to Fuel for an Ultramarathon: The Ultimate Guide.

Paul Laursen, PhD is an athlete, author, endurance coach, high-performance consultant and entrepreneur. He’s published over 125 peer-reviewed papers in exercise and sports science journals, and his work has been cited more than 8,000 times. We’ve had Paul on the podcast before to talk about High-Intensity Interval Training (HIIT), as described in his book and brought to life in his online course.  On this podcast, Paul describes how he’s taken HIIT training to a new level by creating the Athletica software, to help athletes train smarter, not harder. Using the principles in his book, this software can adapt a plan based on your current fitness levels, goals, training sessions and life. As an athlete and software developer, I couldn’t resist asking Paul some tough questions about how it all works. Here’s the outline of this interview with Paul Laursen: [00:02:56] Paul's previous podcasts: Why Do and How to High Intensity Interval Training and Science and Application of High Intensity Interval Training. [00:03:08] Paul’s Book: Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle and video training course. [00:03:22] High Intensity Interval Training (HIIT) - periods of exercise in your red zone. [00:04:25] Why to do HIIT. [00:05:41] Book:  Fast After 50: How to Race Strong for the Rest of Your Life, by Joe Friel. [00:06:21] STEM Talk Podcast: Episode 116: Marcas Bamman on the many benefits of exercise and strength training. [00:07:58] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:09:18] Athletica.ai. [00:21:33] The role of the human coaching relationship. [00:24:40] Figuring subjective experience into recommended training; Sentiment analysis. [00:28:41] Integrating software. [00:30:24] Strava 2020 Year in Sport report. [00:31:42] Garmin ecosystem; Garmin Connect. [00:35:04] Oura ring; HRV4Training app. [00:41:13] Book: The Best Interface is No Interface, by Golden Krishna. [00:41:54] Sports serviced by the software. [00:47:14] HIIT science website. [00:48:05] Ambassador program.

Over time we’ve seen an increasing number of clients come to us with symptoms of histamine intolerance, including seasonal allergies, headaches, skin issues and digestive problems. And although doctors would likely treat these as separate conditions, we believe common root causes are certainly at play. We’ve learned that histamine problems often originate in the gut, but environmental and lifestyle factors can definitely make them worse. On this podcast, NBT Scientific Director and coach Megan Hall and I discuss histamine intolerance, including causes, symptoms, and potential treatments. We talk about why this condition is difficult to diagnose, and some of the signs that suggest your “histamine bucket” is overflowing. Megan describes the best options for fixing the problem at the source, including diet, supplements, and environmental changes. Be sure to see the show notes to get the outline Megan wrote to prepare for this podcast. It’s an excellent resource for anyone who has seasonal allergies or suspects they may have histamine intolerance. Here’s the outline of this interview with Megan Hall: [00:01:10] Chris's history with histamine. [00:03:32] Methylation. [00:03:59] What is histamine? [00:05:55] Symptoms of histamine intolerance. [00:07:21] Causes of histamine intolerance. [00:08:19] Enzymes that break down histamine. [00:09:41] Outline for this podcast. [00:11:04] Lucy Mailing, PhD.; Podcasts: How to Optimise Your Gut Microbiome and Microbiome Myths and Misconceptions. [00:11:16] Lucy Mailing’s blog post: The oxygen-gut dysbiosis connection; Study: Schink, M., et al. "Microbial patterns in patients with histamine intolerance." J Physiol Pharmacol 69.4 (2018): 579-93. [00:12:11] Effects of stress. [00:13:49] The Coping Resilience and Mental Toughness Workshop with Simon Marshall, PhD and triathlete Lesley Paterson. [00:14:05] Estrogen excess. [00:15:59] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:16:41] Impact of genetic polymorphisms. [00:17:37] The histamine "bucket" and individual tolerance. [00:18:20] Testing for histamine intolerance. [00:21:00] What to do if you're sensitive to histamine (or have allergies). [00:21:28] Supplements: mast cell stabilizers, antihistamines, DAO enzyme; Study: Schnedl, Wolfgang J., et al. "Diamine oxidase supplementation improves symptoms in patients with histamine intolerance." Food science and biotechnology 28.6 (2019): 1779-1784. [00:22:24] Thorne Quercetin Phytosome; Study: Riva, Antonella, et al. "Improved oral absorption of quercetin from quercetin phytosome®, a new delivery system based on food grade lecithin." European journal of drug metabolism and pharmacokinetics 44.2 (2019): 169-177. [00:23:05] Over the counter antihistamines. [00:24:01] Dietary restriction (short term). [00:24:33] No perfect food elimination list; Paper: Martin, I. San Mauro, S. Brachero, and E. Garicano Vilar. "Histamine intolerance and dietary management: A complete review." Allergologia et immunopathologia 44.5 (2016): 475-483. [00:27:40] Stress; Study: Eutamene, Helene, et al. "Acute stress modulates the histamine content of mast cells in the gastrointestinal tract through interleukin‐1 and corticotropin‐releasing factor release in rats." The Journal of physiology 553.3 (2003): 959-966. [00:29:08] High priority: fixing the gut. [00:29:22] Paleo Diet; Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:29:25] Autoimmune Protocol (AIP). [00:29:44] Gut testing. [00:30:10] Enteromend, GI-Revive, SBI Protect, herbal antimicrobials. [00:31:41] What didn't work for Chris. [00:34:22] Seasonal allergies. [00:36:58] Review papers on histamine: Maintz, Laura, and Natalija Novak. "Histamine and histamine intolerance." The American journal of clinical nutrition 85.5 (2007): 1185-1196 and Comas-Basté, Oriol, et al. "Histamine intolerance: The current state of the art." Biomolecules 10.8 (2020): 1181. [00:37:08] Book a free 15-minute starter session.

Eric Helms, PhD is a New Zealand-based coach, athlete, author, and educator. A trainer since the early 2000s, he coaches drug-free strength and physique competitors at all levels. Eric has competed since the mid-2000s and earned pro status as a natural bodybuilder in 2011 and competes at international level events as an unequipped powerlifter. Eric has also published multiple peer-reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. On this podcast, Eric gives us a glimpse into the world of natural bodybuilding, including the cyclical weight loss and regain pattern required for competition in the sport, and the rigorous controls in place to prevent banned substance use amongst competitors. Eric explains why most people should probably not eat like a bodybuilder, and offers tips for athletes interested in optimizing body composition. He also describes the mindset needed to attain sustainable results in fitness and sport. Here’s the outline of this interview with Eric Helms: [00:00:29] Mikki Williden, PhD; NBT Podcast: Women Athletes: Nutrition, Supplementation, and Hormones; Mikki’s podcast, Mikkipedia. [00:00:31] Cliff Harvey, PhD; NBT Podcast: Finding a Carbohydrate-Appropriate Diet for Nutrition, Health, and Performance; Cliff’s podcast, The Carb-Appropriate Podcast. [00:00:59] Eric’s podcast: Iron Culture Podcast; MASS Research Review: Train Smarter With Science. [00:02:28] Natural bodybuilding. [00:09:28] Doping violations; Study: Engelberg, Terry, Stephen Moston, and James Skinner. "The final frontier of anti-doping: A study of athletes who have committed doping violations." Sport Management Review 18.2 (2015): 268-279. [00:12:23] Questions from Mike T Nelson, Megan Hall, and Zach Moore; Mike T Nelson’s appearances on the podcast: 1, 2, 3, 4, 5. [00:12:40] Lifting performance vs. physique. [00:16:17] Nutrition and exercise for body building vs. healthy body composition. [00:22:42] Simultaneously losing fat and building muscle. [00:26:05] Reverse dieting and recovery. [00:32:16] Eating according to internal cues vs. tracking macros and calories. [00:37:22] Intuitive eating vs. mindful eating. [00:38:05] How much to eat to maintain or lose weight to avoid low energy availability. [00:38:40] Mark Sisson. [00:42:15] Video: The BEST Home Workout To Prevent Muscle Loss (And Even Build Some!) ft. Eric Helms. [00:45:30] Find Eric on Instagram and at 3D Muscle Journey.

These days it’s easy to find yourself feeling tense or anxious. If social distancing and the threat of a global pandemic aren’t enough, just add a dose of political mayhem or a strained relationship and you’ve got a recipe for stress. What I’ve learned from performance psychologist Simon Marshall is that your brain and nervous system manage everything about you, including your ability to cope and overcome the difficulties of life. In this podcast, Simon and I are discussing some cutting edge ways to master your nervous system and manage stressful moments. Simon shares some evidence-based techniques that involve breathing, vocalization, and eye movement, to manage stress and help you avoid limbic system overwhelm. And as powerful as these practices are, I know they are just a few of the tools Simon has in his performance coaching arsenal. If you enjoy this podcast, I hope you’ll consider joining us in the upcoming Coping Resilience and Mental Toughness Workshop, with Simon and world champion triathlete Lesley Paterson. The workshop content is approximately five hours of prerecorded video and is largely self-paced, along with four 30-minute live group coaching sessions with Simon and Les to answer questions and help you navigate real-world situations. Here’s the outline of this interview with Simon Marshall: [00:01:49] Strava 2020 Year in Sport report. [00:03:23] Benefits of outdoor exercise. [00:03:42] Neuroscience research: 1. Yilmaz, Melis, and Andrew D. Huberman. "Fear: It’s All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234; 2. González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:04:34] Self-generated optic flow. [00:04:41] Neuroscientist Andrew Huberman; The Huberman Lab at Stanford. [00:09:40] Physiologic sigh; Studies: 1. Li, Peng, et al. "The peptidergic control circuit for sighing." Nature 530.7590 (2016): 293-297; 2. Yackle, Kevin, et al. "Breathing control center neurons that promote arousal in mice." Science 355.6332 (2017): 1411-1415; 3. Salay, Lindsey D., Nao Ishiko, and Andrew D. Huberman. "A midline thalamic circuit determines reactions to visual threat." Nature 557.7704 (2018): 183-189. [00:14:56] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:22:50] Chimp Purge; Study: Lieberman, Matthew D., et al. "Putting feelings into words." Psychological science 18.5 (2007): 421-428. [00:28:41] Podcast: How to Have Intimacy With Ease, with Jessa Zimmerman. [00:28:51] Podcast: NBT People: Mark Alexander. [00:30:34] Podcast: A Guide to Flawed Studies with Richard Feinman. [00:36:33] Stress management; Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:38:23] Values guided action exercise; Russ Harris. [00:38:37] Habit formation, habit stacking. [00:41:49] Dopamine + noradrenaline =  motivated action. [00:43:59] Leveraging physiology during unpleasant activities. [00:44:27] Book: Radical Candor (Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:44:50] Getting and giving feedback. [00:46:41] Motivational interviewing; helping people change their behavior. [00:48:26] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:49:24] Book: Thank You for Arguing, Fourth Edition (Revised and Updated): What Aristotle, Lincoln, and Homer Simpson Can Teach Us About the Art of Persuasion, by Jay Heinrichs. [00:49:50] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt. [00:53:15] Sign up for the Coping Resilience and Mental Toughness Workshop. [00:53:40] The Xterra Podcast.

Mikki Williden, PhD is a Registered Nutritionist and a Senior Lecturer at Unitec Institute of Technology in Auckland, New Zealand. She runs an online nutrition coaching programme and has privately consulted with clients since 2006. Mikki co-hosts the Fitter Radio weekly endurance sports podcast and recently launched her own podcast, Mikkipedia, where she has conversations with experts in health and nutrition. She is also a runner and is passionate about health, longevity, nutrition, and activity.  On the podcast today, Mikki talks with Megan Hall about nutritional and training considerations for women athletes. They discuss the timing of meals and supplements around training and preparing for race nutrition, with consideration given to cyclical hormonal fluctuations. Mikki discusses current research on fueling before exercise, and the importance of adequate protein (and what that actually means!). They also discuss the common problem of under-eating and chronic low energy availability. Here’s the outline of this podcast with Mikki Williden: [00:00:21] Ancestral Health Symposium. [00:00:57] Mikki's background. [00:02:26] Menstrual cycle, athletic performance, and nutrition. [00:08:26] Meta analysis: McNulty, Kelly Lee, et al. "The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis." Sports medicine (2020): 1-15. [00:14:04] Nutritional factors impacting bloating, cramping and cyclical inflammation. [00:17:13] Protein as a focus for female athletes. [00:20:28] Stuart Phillips, Luc Van Loon. [00:22:33] Relative Energy Deficiency in Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:23:21] The importance of biomedical testing. [00:26:03] Underfueling early in the day. [00:27:36] Meal timing and hormones; Studies: 1. Fahrenholtz, Ida Lysdahl, et al. "Within‐day energy deficiency and reproductive function in female endurance athletes." Scandinavian journal of medicine & science in sports 28.3 (2018): 1139-1146; 2. Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:28:36] Low carb/ketogenic diets and fasting. [00:35:03] Sleep low, train low. [00:35:53] Study: Impey, Samuel G., et al. "Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis." Sports Medicine 48.5 (2018): 1031-1048. [00:37:01] Study: Rothschild, Jeffrey A., Andrew E. Kilding, and Daniel J. Plews. "What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions." Nutrients 12.11 (2020): 3473. [00:38:16] Blog post: What to eat before training: a research update, by Mikki Williden, PhD. [00:38:53] Fueling for training. [00:41:08] Practicing for race nutrition. [00:43:23] Timing of carbohydrate intake. [00:47:19] Chronic/acute low energy availability. [00:48:33] Eric Helms. [00:54:21] Meeting an athlete’s nutritional needs. [01:01:48] Peri- and post-menopausal training and nutritional considerations. [01:04:40] Protein needs in isolation vs mixed meal; Study: Kim, Il-Young, et al. "The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults." American journal of physiology-endocrinology and metabolism 310.1 (2016): E73-E80. [01:06:10] Hormonal fluctuations and gut health. [01:07:07] Digestive enzymes. [01:08:18] Branched-chain amino acids; Dr. Gabrielle Lyon. [01:09:41] Where to find Mikki: mikkiwilliden.com; FITTER Radio Podcast; Consult with Mikki, meal plans; Facebook; Mikkipedia Podcast.

David Raichlen, PhD. is a Professor of Human And Evolutionary Biology at the University of Southern California. His work explores how physical activity drove key aspects of human evolution, helping to explain how and why inactivity underlies many chronic diseases today. Combining aspects of biomechanics, physiology and neuroscience with analysis of movement patterns of ancient humans, his work helps to explain how we can use an evolutionary context to improve modern-day health. On the podcast today, David talks about the links between human evolution, physical activity, and health across the lifespan. He discusses the impact of exercise on brain health and neurogenesis and explains why an active lifestyle may be critical for those genetically predisposed to Alzheimer’s disease. He also describes the biological mechanism behind the “runner’s high” that suggests humans are “wired to run”. Here’s the outline of this podcast with David Raichlen: [00:00:11] Herman Pontzer, PhD; Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy (coming out in March 2021). [00:00:43] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:01:27] Working with Hadza; Brian Wood, PhD, Assistant Professor of Anthropology at UCLA. [00:02:07] Exercise and brain health. [00:03:24] Neurogenesis. [00:04:08] Rodents in enriched environments; Study: Kempermann, Gerd, H. Georg Kuhn, and Fred H. Gage. "More hippocampal neurons in adult mice living in an enriched environment." Nature 386.6624 (1997): 493-495. [00:05:10] Adaptive Capacity model; Paper: Raichlen, David A., and Gene E. Alexander. "Adaptive capacity: an evolutionary neuroscience model linking exercise, cognition, and brain health." Trends in neurosciences 40.7 (2017): 408-421. [00:10:01] APOE4; Study: Raichlen, David A., and Gene E. Alexander. "Exercise, APOE genotype, and the evolution of the human lifespan." Trends in neurosciences 37.5 (2014): 247-255. [00:12:20] Study: Trumble, Benjamin C., et al. "Apolipoprotein E4 is associated with improved cognitive function in Amazonian forager‐horticulturalists with a high parasite burden." The FASEB Journal 31.4 (2017): 1508-1515. [00:13:34] Resistance training. [00:14:20] Megan Hall; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:15:18] BDNF upregulation through exercise. [00:16:28] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:17:46] Structural associations of exercise in middle age. Study: Raichlen, David A., et al. "Differential associations of engagement in physical activity and estimated cardiorespiratory fitness with brain volume in middle-aged to older adults." Brain Imaging and Behavior (2019): 1-10. [00:17:46] Brain connectivity associations among young athletes; Study: Raichlen, David A., et al. "Differences in resting state functional connectivity between young adult endurance athletes and healthy controls." Frontiers in human neuroscience 10 (2016): 610. [00:21:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:22:21] Optimal duration and intensity of exercise. [00:23:38] Types of exercise that are most beneficial. [00:25:32] Exercise-induced endocannabinoid system. [00:27:20] Endocannabinoid upregulation following exercise in humans, dogs, and ferrets; Study: Raichlen, David A., et al. "Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the ‘runner’s high’." Journal of Experimental Biology 215.8 (2012): 1331-1336. [00:29:11] Self-generated optic flow; Articles: Yilmaz, Melis, and Andrew D. Huberman. "Fear: It’s All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234 and González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:30:23] Minimizing environmental mismatch. [00:30:39] Sitting in hunter gatherers; Study: Raichlen, David A., et al. "Sitting, squatting, and the evolutionary biology of human inactivity." Proceedings of the National Academy of Sciences 117.13 (2020): 7115-7121. [00:37:56] Exercise intensity and endocannabinoid signaling; Study: Raichlen, David A., et al. "Exercise-induced endocannabinoid signaling is modulated by intensity." European journal of applied physiology 113.4 (2013): 869-875. [00:41:14] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping, 3rd Edition, by Robert Sapolsky. [00:42:40] Scientific American article: Why Your Brain Needs Exercise, by David A. Raichlen and Gene E. Alexander. [00:43:00] New Scientist article: How changing the way you sit could add years to your life, by Herman Pontzer and David Raichlen. [00:45:45] Find David at University of Southern California’s Department of Biological Sciences.

Cliff Harvey, PhD, is a New Zealand-based author, nutritionist, researcher, and speaker. He is also a Qualified Naturopath, a strength and nutrition coach of 20 years, and an IAWA Weightlifting World Champion (2004 & 2007). Over the years he has consulted for all types of athletes, from champion fighters and cyclists to yacht teams and rugby unions. He currently works with clients and conducts research at Auckland University of Technology, while also growing his online collection of educational videos on nutrition, health, and performance. On this podcast, Cliff talks about the diagnosis that propelled him into studying nutrition and the critical lessons he learned while recovering. He talks about his research on the ketogenic diet, including what actually causes “keto flu” and how best to overcome it quickly. We also discuss carbohydrate-appropriate diets, and how to figure out the carb intake that’s right for you. Here’s the outline of this podcast with Cliff Harvey: [00:00:38] Mikky Williden, PhD. Podcast featuring Mikki as interviewer: How I Used Ancestral Health to Boost My Energy and Start a Business. [00:02:29] Diagnosed with Crohn's Disease. [00:06:42] Studying nutrition. [00:07:32] Crohn's in remission. [00:08:31] Reducing stress and building a lifestyle conducive to health. [00:13:22] Competitive weightlifting. [00:18:43] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness.  Podcast with Brad Stulberg: How to Harness Productive Passion and Avoid Burnout. [00:22:15] Protein first; Ketogenic and low-carb diets. [00:26:51] Paperpile. [00:27:01] “Keto flu”; Study: Harvey, Cliff J. D. C., Grant M. Schofield, and Micalla Williden. "The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review." PeerJ 6 (2018): e4488. [00:29:44] Effects of 3 low-carb diets; Study: Harvey, Cliff J. D. C., et al. "Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial." PeerJ 7 (2019): e6273. [00:31:01] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:32:24] Lessening symptoms of keto flu. [00:34:58] Eric Helms, PhD; outcomes based nutrition. [00:37:24] Eric Helms on Cliff’s podcast: The Bodybuilding Contest Prep Diet Debate. [00:37:44] The Carb-Appropriate Podcast. [00:39:48] Figuring out the carb intake that is appropriate for you. [00:41:13] Book: The Carbohydrate Appropriate Diet: Go beyond low-carb diets to lose weight fast, and improve energy and performance, without counting calories, by Cliff Harvey; Other books by Cliff. [00:45:03] Sami Inkinen, CEO and Founder of Virta Health. [00:50:51] Cliff’s courses: The Holistic Performance Institute. [00:53:24] Autoregulation. [00:57:40] COVID situation in New Zealand; Cliff’s podcast with Simon Thornley, PhD: Are lockdowns effective for mitigating the effects of the COVID pandemic?

Abel Romero, DPT, TPI, RYT 200 is a licensed physical therapist and movement coach with a Doctorate of Physical Therapy from UC San Francisco/San Francisco State University. He has worked with a wide range of clients, from high-performing athletes to women postpartum and seniors. He is fascinated not only with helping others achieve a high level of health and well-being, but also with the science and art of improving skill, preventing pain, and having fun through movement. On this podcast, Abel and I discuss how humans evolved to move, and the role of pain in avoiding injury. Abel talks about some of the common issues that lead to pain in our culture and why moving harder and faster is critical for long-term fitness and healthspan. I’m excited to announce Abel has partnered with us to lead a group program in January 2021. He’ll be working with us on how to avoid chronic pain, improve mobility and feel total confidence in lifting through mindful movement practice, functional training, and plyometric and power training. By the end of the program, you’ll have greater control, ability to generate power, and awareness of how your body interacts with its environment. Here’s the outline of this podcast with Abel Romero: [00:01:25] Early interest in movement and physical therapy. [00:05:51] Book Free to Learn, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray. [00:07:29] Book: Play Anything: The Pleasure of Limits, the Uses of Boredom, and the Secret of Games, by Ian Bogost. [00:11:24] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt and Greg Lukianoff. [00:13:00] Pain. [00:18:26] Herman Pontzer, PhD; Daniel Lieberman, PhD. [00:19:32] Hadza of Tanzania squatting “better than a baby”. [00:22:30] Videos: Why Things Hurt and The Pain Revolution with Lorimer Moseley. [00:26:15] Common issues that lead to pain in our culture. [00:29:37] Exercise. [00:30:38] Doing things harder, faster, with more precision. [00:36:42] How movement changed during pandemic. [00:38:50] Simon Marshall, PhD; Self-generated optic flow as the basis of EMDR therapy. [00:41:54] Posture. [00:47:08] Katy Bowman; Podcast: Move Your DNA with Katy Bowman [00:48:33] 4-quadrant model. [00:50:12] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:50:55] Remote coaching with Abel. [00:52:36] The value of group programs; Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. [00:56:55] Sign up for the group program with Abel, beginning in January 2021. [00:57:04] Abel’s website; abel@moveintelligently.com; Instagram.

Mikki Williden, PhD is a Registered Nutritionist in Auckland, New Zealand specializing in sports and performance nutrition. I met Mikki at the Ancestral Health Symposium in Boulder, Colorado in 2016, and she has recently launched a new podcast called Mikkipedia as an exploration of all things health, well being, fitness, food and nutrition. She kindly invited me on as a guest, which of course is a role reversal for me. On this podcast, Mikki and I discuss my personal health journey and what motivated me to start NBT. We get into some detail, including what my life looked like before I knew anything about health and the specific steps that got me headed in the right direction. We talk about bike racing and business and how both have evolved for me, as well as the habits that I’ve built to maintain my current state of health and performance. Here’s the outline of this podcast with Mikki Williden: [00:00:19] Christopher Kelly on Robb Wolf’s Paleo Solution podcast. [00:01:50] Robb Wolf’s podcast, The Healthy Rebellion. [00:02:24] Chris's health journey. [00:03:18] Mikki’s interview with Greg Potter, on The Mikkipedia Podcast. [00:04:21] Book: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance, by Loren Cordain and Joe Friel. [00:05:38] Autoimmune Protocol (AIP) diet. [00:06:45] Chris Kelly on Ben Greenfield's podcast. [00:11:36] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S); with Nicky Keay. [00:14:51] Mickey Trescott’s books on AIP. [00:17:22] Framing interventions in terms of performance. [00:20:43] Diet changes over time. [00:20:59] Keto Summit; Jeremy and Louise Hendon. [00:21:59] Dom D’Agostino, PhD. [00:22:53] Problems with the Keto diet. [00:24:15] Podcasts featuring Katie compton and Jeremy Powers. [00:26:01] Racing and fueling. [00:28:25] Changing goals: from performance to healthspan. [00:30:51] Book: Tiny Habits: The Small Changes That Change Everything, by BJ Fogg, PhD. [00:31:04] B Strong blood flow restriction training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD. [00:35:33] NBT over time - changes in approach. [00:37:44] Supervised machine learning; bloodsmart.ai. [00:40:09] Stephen Genuis, PhD; Multiple studies on toxicants excreted in sweat. [00:44:11] Identifying your values; Motivational interviewing, Acceptance and commitment therapy (ACT). [00:45:49] Services offered by NBT; book a free 15-minute starter session. [00:46:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:48:39] Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. [00:48:57] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:52:32] Supplements: Thorne Multi-Vitamin Elite, Thorne Creatine. [00:54:56] A day in the life of Chris Kelly. [00:56:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:59:49] California wildfires. [01:02:28] Cliff Harvey. [01:03:04] Influential podcast guests. [01:03:41] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [01:04:38] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World. [01:04:48] Josh Turknett, MD, president of Physicians for Ancestral Health; Podcasts include The Migraine Miracle, How to Protect Your Brain from Decline, and How to Support Childhood Cognitive Development. [01:05:51] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joe Henrich. [01:06:44] My Migraine Miracle; Book: Migraine Miracle: A Sugar-Free, Gluten-Free Ancestral Diet to Reduce Inflammation and Relieve Your Headaches for Good; Video: Migraine as the Hypothalamic Distress Signal — Joshua Turknett, M.D. (AHS14). [01:08:44] How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution; 4-quadrant model.   [01:14:05] NBT’s retainer program.

It’s been about three years since NBT began using supervised machine learning to predict the results of more expensive or unattainable biomedical tests. With our bloodsmart.ai software, we can forecast infections and inflammation, xenobiotic and heavy metal toxicity, and metabolic health indicators like fatty liver and elevated insulin - all without directly testing these markers. As a result, we’ve dramatically shifted our clinical work away from direct testing, instead focusing on basic blood chemistry and supervised machine learning to guide decision making. It's one of the things I'm proudest of building. Sometimes I get asked how bloodsmart.ai compares to other blood chemistry programs. I used the other programs for years before coding my own, and rather than ML, they use what I call “hand-rolled algorithms.” For example, if alkaline phosphatase is low, then it must be a zinc deficiency. Unfortunately, biology is way more complicated than that, and supplementing with zinc with just one indicator never helps. On this podcast, my Scientific Director Megan Hall and I are discussing how to interpret the forecast on a bloodsmart.ai report and how we use the results in our work with clients. We talk a little about how the algorithms work under the hood and how we know the forecasts have predictive value. We also explain what might be going on when the forecasts don’t match direct testing.  To get the most out of this podcast, be sure to follow along with Megan’s outline. Here’s the outline of this podcast with Megan Hall: [00:04:39] bloodsmart.ai software. [00:04:47] Supervised machine learning. [00:06:36] Pain as the amazing protectometer; Video: Pain, the brain and your amazing protectometer - Lorimer Moseley. [00:08:25] Karl Friston. [00:09:38] eLife podcast and eLife Journal. [00:10:06] Machine learning in embryology: Bormann, Charles L., et al. "Performance of a deep learning based neural network in the selection of human blastocysts for implantation." Elife 9 (2020): e55301. [00:12:16] Machine learning for identifying prostate cancer: Hood, Simon P., et al. "Identifying prostate cancer and its clinical risk in asymptomatic men using machine learning of high dimensional peripheral blood flow cytometric natural killer cell subset phenotyping data." Elife 9 (2020): e50936. [00:13:18] Podcast: How to Interpret Your White Blood Cell Count with Megan Hall. [00:14:38] Paper: Wood, Thomas R., et al. "An interpretable machine learning model of biological age." F1000Research 8.17 (2019): 17. [00:14:53] Podcast: How to Measure Your Biological Age, with Megan Hall.  [00:15:24] How do we know the models have skill? Article: A Gentle Introduction to k-fold Cross-Validation. [00:17:40] What the forecasts are and what they’re not. [00:19:18] A "cloudy crystal ball". [00:23:21] Using bloodsmart.ai forecasts in clinical practice. [00:24:25] Book: How to Decide: Simple Tools for Making Better Choices, by Annie Duke. [00:26:17] The “Archer's Mindset”: The value of taking aim. [00:28:09] Podcast: Environmental Pollutants and the Gut Microbiome, with Jodi Flaws, PhD.  [00:28:45] Article: How to do better at darts and life.  [00:32:33] Health history and symptoms; Health Assessment Questionnaire (HAQ) (example). [00:35:30] 7 minute analysis. [00:36:53] bloodsmart.ai bar chart (example). [00:37:56] Food journaling. [00:42:27] Environmental Working Group’s Skin Deep and Healthy Living App; Think Dirty Shop Clean App. [00:43:03] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:44:23] Titanium bottle kickstarter: Keego. [00:46:04] Discrepancies between forecast and directly measured marker. [00:48:42] Forecasts that tend to be seen together. [00:53:34] Forecast detail view (example). [00:55:30] Josh Turknett's 4-Quadrant Model.  [00:58:22] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [01:01:38] Book a free 15-minute starter session.

My guests today are certified Primal Health Coaches Laura Rupsis and Erin Power. Both maintain successful private practices while training others through Mark Sisson’s Primal Health Coach Institute (PHCI) and collaborating as hosts of the Health Coach Radio podcast. As the admissions director for PHCI, Laura is also behind the friendly voice you’ll reach when you’re seeking information about training as a health coach. On this podcast Laura, Erin and I are talking about becoming a health coach: the training, the clients, and strategies for growing a successful practice. We look at some of the recent developments in the field, including national board certification and the new PHCI Level 2 Certification Course, recently introduced to meet the board requirements. We also discuss finding your niche, getting clients, and a realistic timeline for building a coaching business. Here’s the outline of this interview with Laura Rupsis and Erin Power: [00:02:26] Mark Sisson. [00:01:20] Erin's health journey. [00:03:02] Laura's health journey. [00:10:43] Simon Marshall, PhD and triathlete Lesley Paterson; Values Guided Actions Worksheet. [00:12:47] Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. [00:16:07] Do you need a credential to be a health coach? [00:19:21] Information does not cause change. [00:20:29] National Board for Health and Wellness Coaching (NBHWC). [00:23:48] Primal Health Coach Level 2 Certification Course. [00:31:07] Getting clients as a health coach, finding your niche. [00:40:25] Dr. Jade Teta, women's hormone specialist. [00:45:51] Building your coaching practice. [00:48:55] Getting traffic; problems with Facebook. [00:51:06] Superhuman email interface. [00:52:44] Is health coaching scalable? [00:54:36] Toastmasters for public speaking. [00:57:43] Primal Health Coach Institute; Book a call with Laura; Facebook, Instagram. [00:58:19] Health Coaching Success Virtual Masterclass; Enroll here. [00:58:40] Health Coach Radio podcast.  

Author, speaker and entrepreneur James Maskell is passionate about healthcare transformation. He is the co-founder of the Functional Forum, the world’s largest integrative medicine conference. He lectures internationally, and has been featured on TEDMED, Huffpost Live, TEDx and more, and is a contributor to Huffington Post, KevinMD, thedoctorblog and MindBodyGreen. He also serves on the faculty of George Washington University’s Metabolic Medicine Institute. On this podcast, James discusses the importance of disrupting the current state of medicine and accelerating its future. He describes his goal to empower clinicians to transition to a functional medicine model and to become leaders and change agents toward healthcare that is preventative and sustainable. We also talk about the importance of community and it’s critical role in avoiding chronic illness. Here’s the outline of this interview with James Maskell: [00:01:34] Living in a commune in Colorado. [00:03:16] Book: The Community Cure: Transforming Health Outcomes Together, by James Maskell. [00:05:00] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:08:10] Making functional medicine the standard of care. [00:10:05] Functional Forum. [00:10:43] Problems with scaling up functional medicine. [00:13:22] Micropractice. [00:15:19] Solving the problem of loneliness. [00:15:50] Video: George Slavich, PhD: How Much Does Social Stress and Isolation Affect Health? [00:19:23] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo & William Patrick. [00:20:30] Nuclear families as the current norm. [00:20:45] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman; “dysevolution”. [00:25:44] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [00:30:32] Organizing health coaches and the value of groups. [00:35:35] Simon Marshall, PhD and world champion triathlete Lesley Paterson. [00:37:19] Podcasts featuring Julian Abel, MD: Building Compassionate Communities to Improve Public Health and Maintaining Social Connection in the Era of COVID-19. [00:37:31] How a practitioner can start utilizing groups. [00:41:28] Autoimmune Protocol (AIP); Mickey Trescott at Autoimmune Wellness; Podcast: The Nutrient-Dense Kitchen: Applying the Autoimmune Protocol. [00:42:14] Health sharing systems. [00:46:00] Knew Health health sharing; Liberty Health Share. [00:48:46] Evolution of Medicine; The Community Cure; Instagram.

There’s a common misconception that you need to run expensive advanced biomedical tests to fix your health. Over the years we’ve found just the opposite, that you can learn much of what you need to know from basic blood chemistry. Perhaps the best example is the information gained from a Complete Blood Count (CBC) with Differential. As the most common blood test, it is widely used to assess general health status, screen for disorders, and to evaluate nutritional status. On this podcast, NBT Scientific Director Megan Hall and I are talking about leukocytes, also known as white blood cells (WBCs), as critical elements of the CBC blood test. Megan discusses the various types of leukocytes and what it means when your count is outside the reference range. We talk about what leukocytes tell you about your nutritional status, why some people “never get sick” as well as signs you’ve got chronic inflammation or physiological stress. Megan also discusses how to use this information to determine the next steps in your health journey. Here’s the outline of this interview with Megan Hall: [00:01:04] Forum post: Chronically Low White Blood Cell Count. Get access when you support us on Patreon. [00:01:45] Leukocytes = White Blood Cells (WBCs) found on CBC with differential blood test. [00:02:58] Different types of white blood cells. [00:04:18] Phagocytosis video. [00:06:10] Absolute vs relative counts of WBCs. [00:09:15] Optimal range of WBCs in relation to all-cause mortality. [00:11:25] Baltimore Longitudinal Study on Aging: Ruggiero, Carmelinda, et al. "White blood cell count and mortality in the Baltimore Longitudinal Study of Aging." Journal of the American College of Cardiology 49.18 (2007): 1841-1850.  [00:12:57] Study: Shah, Anoop Dinesh, et al. "White cell count in the normal range and short-term and long-term mortality: international comparisons of electronic health record cohorts in England and New Zealand." BMJ open 7.2 (2017): e013100.  [00:15:30] bloodsmart.ai. [00:18:00] Why WBCs might be high: Leukocytosis. [00:18:45] Paper: WBCs are predictive of all cause mortality: Crowell, Richard J., and Jonathan M. Samet. "Invited commentary: why does the white blood cell count predict mortality?." American Journal of Epidemiology 142.5 (1995): 499-501.  [00:20:00] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:21:57] Association of leukocytosis with metabolic syndrome; Study: Babio, Nancy, et al. "White blood cell counts as risk markers of developing metabolic syndrome and its components in the PREDIMED study." PloS one 8.3 (2013): e58354. [00:22:15] Megan's outline for this podcast. [00:22:41] What to do if you have elevated WBC counts. [00:22:54] Impact of stress; Studies: 1. Nishitani, Naoko, and Hisataka Sakakibara. "Association of psychological stress response of fatigue with white blood cell count in male daytime workers." Industrial health 52.6 (2014): 531-534. and 2. Jasinska, Anna J., et al. "Immunosuppressive effect and global dysregulation of blood transcriptome in response to psychosocial stress in vervet monkeys (Chlorocebus sabaeus)." Scientific reports 10.1 (2020): 1-12.  [00:23:32] Dr. Simon Marshall and Lesley Paterson; Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:24:08] Reasons WBC counts might be low; Leukopenia. [00:27:57] "I never get sick". [00:30:40] What to do if your WBCs are low. [00:30:56] Effects of low energy availability: Studies: 1. Johannsen, Neil M., et al. "Effect of different doses of aerobic exercise on total white blood cell (WBC) and WBC subfraction number in postmenopausal women: results from DREW." PloS one 7.2 (2012): e31319. and 2. Sarin, Heikki V., et al. "Molecular pathways mediating immunosuppression in response to prolonged intensive physical training, low-energy availability, and intensive weight loss." Frontiers in immunology 10 (2019): 907.  [00:31:44] Articles by Megan on energy availability and underfueling: 1. Why Your Ketogenic Diet Isn’t Working Part One: Underfueling and Overtraining; 2. How to Prevent Weight Loss (or Gain Muscle) on a Therapeutic Ketogenic Diet; 3. What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts; 4. How to Carbo Load the Right Way [00:31:52] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:33:03] Ranges may slightly differ by ethnicity; 1. Haddy, Theresa B., Sohail R. Rana, and Oswaldo Castro. "Benign ethnic neutropenia: what is a normal absolute neutrophil count?." Journal of Laboratory and Clinical Medicine 133.1 (1999): 15-22; 2. Palmblad, Jan, and Petter Höglund. "Ethnic benign neutropenia: a phenomenon finds an explanation." Pediatric blood & cancer 65.12 (2018): e27361; 3. Grann, Victor R., et al. "Neutropenia in 6 ethnic groups from the Caribbean and the US." Cancer: Interdisciplinary International Journal of the American Cancer Society 113.4 (2008): 854-860.  [00:34:39] Absolute Neutrophil to absolute Lymphocyte Ratio (NLR) as indicator of systemic inflammation; Studies: 1. Gürağaç, Ali, and Zafer Demirer. "The neutrophil-to-lymphocyte ratio in clinical practice." Canadian Urological Association Journal 10.3-4 (2016): 141-2; 2. Fest, Jesse, et al. "The neutrophil-to-lymphocyte ratio is associated with mortality in the general population: The Rotterdam Study." European journal of epidemiology 34.5 (2019): 463-470.  [00:36:19] Elevated NLR associated with poor outcomes in COVID-19 patients. Studies: 1. Yang, Ai-Ping, et al. "The diagnostic and predictive role of NLR, d-NLR and PLR in COVID-19 patients." International immunopharmacology (2020): 106504; 2. Ciccullo, Arturo, et al. "Neutrophil-to-lymphocyte ratio and clinical outcome in COVID-19: a report from the Italian front line." International Journal of Antimicrobial Agents (2020); 3. Liu, Jingyuan, et al. "Neutrophil-to-lymphocyte ratio predicts critical illness patients with 2019 coronavirus disease in the early stage." Journal of Translational Medicine 18 (2020): 1-12.  [00:37:41] NLR predicts mortality in medical inpatients: Isaac, Vivian, et al. "Elevated neutrophil to lymphocyte ratio predicts mortality in medical inpatients with multiple chronic conditions." Medicine 95.23 (2016).  [00:38:21] What to do if NLR is out of range. [00:39:23] NLR on bloodsmart.ai (found on the Marker Detail View page). [00:40:01] NLR as a marker of physiological stress: 1. Onsrud, M., and E. Thorsby. "Influence of in vivo hydrocortisone on some human blood lymphocyte subpopulations: I. Effect on natural killer cell activity." Scandinavian journal of immunology 13.6 (1981): 573-579; 2. PulmCrit: Neutrophil-Lymphocyte Ratio (NLR): Free upgrade to your WBC. [00:41:59] Schedule a 15-minute Starter Session.

Jessa Zimmerman, MA is a licensed couples counsellor and nationally certified sex therapist based in Seattle, Washington. She specializes in helping couples who find that sex has become stressful, negative, disappointing, or pressured. In her practice, she counsels and supports couples through an experiential process that allows them real-world practice in changing their relationship and their sex life. She is also the author of the book, Sex without stress; a couple’s guide to overcoming disappointment, avoidance, and pressure, and hosts The Better Sex Podcast. On this podcast, Jessa and I discuss the all-too-common struggles encountered by couples in long-term relationships who are experiencing a disconnect in sexual desire. She debunks some of the myths about sexual desire that often leave people feeling broken and confused once the initial flame of a relationship dies down. Jessa also shares one of her most powerful exercises for couples to start reconnecting if they’ve been avoiding sex. Here’s the outline of this interview with Jessa Zimmerman: [00:00:44] Kelly Casperson; Class: You Are Not Broken. [00:01:13] Jessa's background. [00:02:46] Sex positivity. [00:04:40] The Better Sex Podcast. [00:05:17] Book: Sex Without Stress: A couple's guide to overcoming disappointment, avoidance and pressure, by Jessa Zimmerman. [00:06:29] The WEIRD perspective - Westernized, educated, industrialized, rich, democratic; Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:07:54] Monogamy; Anthropologist Helen Fisher; The neurological effects of being in love: Fisher, Helen E., Arthur Aron, and Lucy L. Brown. "Romantic love: a mammalian brain system for mate choice." Philosophical Transactions of the Royal Society B: Biological Sciences 361.1476 (2006): 2173-2186. [00:09:48] Podcast: How to Talk to Your Kids About Sex and Pornography, with Megan Maas, PhD. [00:10:01] The role of pornography. [00:12:21] Defining sex. [00:13:38] Brad Stulberg; Book: The Passion Paradox; Podcast: How to Harness Productive Passion and Avoid Burnout [00:17:20] The giver/receiver exercise. [00:21:39] Spontaneous vs reactive sexual desire. [00:22:00] Rosemary Basson on the sexual response cycle; Basson, Rosemary. "The female sexual response: A different model." Journal of Sex &Marital Therapy 26.1 (2000): 51-65. [00:22:11] Emily Nagoski. [00:26:22] Only 6% of women lack both spontaneous and responsive desire; Study: Hendrickx, Lies, Luk Gijs, and Paul Enzlin. "Prevalence rates of sexual difficulties and associated distress in heterosexual men and women: Results from an Internet survey in Flanders." Journal of sex research 51.1 (2014): 1-12. [00:27:11] Growth mindset; Book: Mindset: The New Psychology of Success, by Carol Dweck; Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:30:11] Beverly Whipple, PhD; Book: The G Spot: And Other Recent Discoveries About Human Sexuality. [00:33:10] Measuring sexual excitability and inhibition. Emily Nagoski’s assessment tools. [00:35:43] You are responsible for your pleasure. [00:37:34] Vulnerability vs openness. [00:38:57] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges, PhD. [00:40:36] Books: Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers, by Karyl McBride, PhD. and Radical Acceptance: Embracing Your Life With the Heart of a Buddha, by Tara Brach, PhD. [00:40:51] Chimp purge exercise; Article: Lieberman, Matthew D., et al. "Putting feelings into words." Psychological science 18.5 (2007): 421-428. [00:43:05] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness, by Steve Peters. [00:43:23]  The Elephant and the Rider, an analogy introduced by Psychologist Jonathan Haidt. [00:45:54] Jessa’s online course: Intimacy with Ease. [00:46:35] Webinar - How to Help Your Partner Want More Sex. [00:48:55] Facebook, Instagram.

Returning to the podcast today is speaker, NY Times bestselling author, coach, and lifelong athlete Brad Kearns. Decades removed from his status as a #3 world-ranked pro triathlete, Brad has now turned his attention to broader fitness goals aligned with healthspan. Always finding new ways to challenge himself, In 2018 Brad broke the Guinness World Record for the fastest single hole of golf ever played, and this year he ranked #1 in the USA and #3 in the world for Masters Track & Field high jump, age 55-59. On this podcast, Brad and I discuss what it takes to preserve competitive intensity throughout life. Brad talks about his current focus on male optimization - the MOFO movement - created for men who don’t want to get old and soft on the sidelines of life. We also recall some of the most informative guests Brad has interviewed on his podcast. Here’s the outline of this interview with Brad Kearns: [00:04:03] Cold exposure. [00:04:03] Brad’s previous NBT podcast: How to Win More by Training Less; Video: Brad’s speed golf world record. [00:05:02] Dr. Steve Jeffs. [00:09:22] Jeff Kendal Weed; YouTube, NBT podcast: How to Create a Career Doing a Sport You Love. [00:13:23] Mark Sisson. [00:15:20] Article: HIIT Versus HIRT by Dr. Craig Marker. [00:18:43] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:20:05] The Get Over Yourself podcast. [00:22:13] Books by Brad Kearns. [00:23:46] Lessons learned from Brad’s podcast guests. [00:24:28] Books by Mark Manson: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life, and Everything Is F*cked: A Book About Hope. On the Get Over Yourself podcast: Mark Manson: The Subtle Art Of Connecting With Your Emotional Brain, Seeing Yourself With Honesty and Vulnerability, And Connecting The Emotional Brain With The Rational Brain. [00:25:48] Peter Attia, on NBT podcast: The Critical Factors of Healthspan and Lifespan; On the Get Over Yourself podcast: Peter Attia: Longevity, Diet, And Finding The Drive. [00:26:15] Rip Esselstyn on the Get Over Yourself podcast: Rip Esselstyn: The Plant Strong Movement, Challenging Your Beliefs, And The Magical Peak Performance State Called “The Feel”. [00:28:58] The inverse power of praise; Article: How Not to Talk to Your Kids, by Po Bronson. [00:29:10] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:29:13] Books by Po Bronson and Ashley Merryman: NurtureShock: New Thinking About Children, and Top Dog: The Science of Winning and Losing. [00:32:24] Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:33:15] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:35:14] Cate Shanahan, MD; Book: The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel, Get Over Yourself podcast: Dr. Cate Shanahan – The Fatburn Fix. [00:37:49] Book: Two Meals a Day - coming in 2021. [00:38:12] Books by Ben Greenfield: Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging, and The Christian Gratitude Journal. [00:40:31] NBT Podcast: Ready to Run with Kelly Starrett; Get Over Yourself Podcast: Dr. Kelly Starrett: Mobility King. [00:42:20] Book: Keto for Life: Reset Your Biological Clock in 21 Days and Optimize Your Diet for Longevity, by Mark Sisson and Brad Kearns. [00:44:02] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD; Book: Free to Learn. [00:44:23] Katy Bowman. [00:47:23] bradkearns.com; MOFO mission. [00:48:20] Free ebook: Becoming a Modern Day Mofo. [00:48:50] Brad’s nutbutter.

Back when we first started working with clients we ordered all the fancy tests for everyone who walked in the door. We tested the gut (not one test, but two), hormones, cortisol, and organic acids, to name a few. It got to be pretty expensive but it seemed to be the best way to figure out exactly what to do next. Our process has evolved over the years, and now we start with just simple, inexpensive blood chemistry. This saves our clients a ton of money and time, and they still get great results. On the podcast today, NBT Scientific Director and coach Megan Hall and I discuss the advanced (and not-so-advanced) biomedical tests we’ve run for clients over the years. We talk about the ones we still use and the ones we quit - and why. Megan explains why you should be sceptical of genetic testing, and the wealth of information you can derive from basic blood chemistry. We also talk about bloodsmart.ai, the software we use at NBT to give personalised predictions of problems in your body that can help you decide on further testing and/or actions you want to take. We also talk about some software improvements I’ve made recently. Here’s the outline of this interview with Megan Hall: [00:02:23] Megan's outline for this podcast. [00:02:39] Testing in the early days on NBT. [00:05:43] Chris and Jamie on Ben Greenfield’s podcast in 2014: 7 Signs Your Cortisol And Adrenals Are Broken. [00:06:32] Ben Greenfield podcasts with Christopher Kelly: The Little-Known Test That Tells You Everything You Need To Know About Your Metabolism and Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More! [00:07:00] Gut tests. [00:07:42] NBT podcasts featuring Lucy Mailing, PhD: 1. How to Optimise Your Gut Microbiome and 2. Microbiome Myths and Misconceptions. [00:09:00] Hormone testing. [00:09:25] Books by Robert Sapolsky: Why Zebras Don't Get Ulcers, Third Edition, and Behave: The Biology of Humans at Our Best and Worst. [00:10:07] Hans Selye. [00:13:37] Entraining circadian rhythm; Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Why You Should Eat Breakfast (and Other Secrets of Circadian Biology), with Bill Lagakos, PhD, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, and Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:16:09] Genetic testing. [00:17:31] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [00:18:38] Direct to consumer genetic testing: 40% of variants in raw data were false positives; Study: Tandy-Connor, Stephany, et al. "False-positive results released by direct-to-consumer genetic tests highlight the importance of clinical confirmation testing for appropriate patient care." Genetics in Medicine 20.12 (2018): 1515. [00:18:59] Promethease. [00:19:46] 95% of the genome is "non-coding". [00:21:59] Growth mindset; Book: Mindset: The New Psychology of Success, by Carol Dweck; Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:24:19] Jeff Kendall-Weed; Podcast: How to Create a Career Doing a Sport You Love. [00:25:06] Andrew D Huberman on Joe Rogan, Rich Rolls, Instagram. [00:27:06] Glycomark. [00:28:34] NutriSense; Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN. [00:29:59] Salivary 1,5-anhydroglucitol inversely related to dental caries in children; Study: Syed, Sadatullah, et al. "Salivary 1, 5-Anhydroglucitol and Vitamin Levels in Relation to Caries Risk in Children." BioMed research international 2019 (2019). [00:30:34] Tests that have stood the test of time. [00:33:32] Josh Turknett’s 4-quadrant model. [00:34:48] bloodsmart.ai. [00:36:02] The value of a basic blood chemistry. [00:38:23] NBT podcasts featuring Ivor Cummins: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:38:33] NBT podcasts featuring Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:39:26] CAC scan: Find a scan centre near you; Widowmaker movie; Irish Heart Disease Awareness website. [00:43:02] Items that can be forecast by bloodsmart.ai, with their sensitivity and specificity. [00:43:45] PhenoAge (example); Podcast; How to Measure Your Biological Age. [00:44:17] Optimal vs Standard reference ranges. [00:48:41] Testing: the future. [00:50:02] Recent bloodsmart.ai software updates. [00:50:32] Food and Drug Administration (FDA) 9/24/20 press release: Recommendations About the Use of Dental Amalgam in Certain High-Risk Populations: FDA Safety Communication. [00:51:43] Take the 7-minute analysis. [00:54:48] Email us with your ideas for bloodsmart.ai. [00:55:24] Book a free 15-minute starter session.

Researcher and educator C. Arden Pope, III, PhD is the Mary Lou Fulton Professor of Economics at Brigham Young University. Contributing to over three decades of published research, he is one of the world's most cited and recognised experts on the health effects of air pollution. He has taught and published on various natural resource and environmental issues and collaborated on a series of seminal studies on the human health effects of air pollution. On this podcast, Dr Pope and I discuss the harmful effects of air pollution on health and longevity. He describes the impact of fine particulate matter generated from industrial processes and explains what makes some forms of pollution much worse than others. He also describes the disastrous effects of air pollution on endothelial function and the cardiovascular system and offers advice for limiting exposure and taking action. Here’s the outline of this interview with C. Arden Pope: [00:01:26] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World.  [00:02:21] Studies describing effects of air pollution on the cardiovascular system: 1. Pope III, C. Arden, et al. "Exposure to fine particulate air pollution is associated with endothelial injury and systemic inflammation." Circulation research 119.11 (2016): 1204-1214; 2. Pope III, C. Arden, Aaron J. Cohen, and Richard T. Burnett. "Cardiovascular disease and fine particulate matter: lessons and limitations of an integrated exposure–response approach." Circulation research 122.12 (2018): 1645-1647. [00:05:13] Hospital admissions in Utah Valley related to steel mill; Pope 3rd, C. A. "Respiratory disease associated with community air pollution and a steel mill, Utah Valley." American journal of public health 79.5 (1989): 623-628.  [00:11:17] Air pollution as the 5th leading contributor to global burden of disease. [00:11:48] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:17:26] Book: The Big Smoke, by Nathan Srith. [00:19:05] The Great Smog of London, 1952. [00:19:56] Respiratory physiologist, David Bates. [00:23:53] Harvard six cities study: Dockery, Douglas W., et al. "An association between air pollution and mortality in six US cities." New England journal of medicine 329.24 (1993): 1753-1759, and the American Cancer Society Cohort Studies. [00:24:22] PM 2.5 (fine particulate matter) and adverse health outcomes. [00:31:20] Large vs small particles in the air. [00:39:37] Inflammatory effects of fine particulate matter; slide from this talk. [00:43:26] Air pollution associated with increases in inflammatory markers. [00:47:29] Peter Backx, PhD; Podcast: Arrhythmias in Endurance Athletes. [00:49:21] Wildfires; Air pollution from wood smoke vs "urban dirt". [00:58:47] Air pollution and life expectancy; Pope, C. Arden, and Douglas W. Dockery. "Air pollution and life expectancy in China and beyond." Proceedings of the National Academy of Sciences 110.32 (2013): 12861-12862. [01:00:14] How to reduce exposure. [01:06:24] Elementary school absences related to air pollution in Park City, UT; Study: Hales, Nicholas M., et al. "A quasi-experimental analysis of elementary school absences and fine particulate air pollution." Medicine 95.9 (2016). [01:10:12] Global burden of disease attributable to air pollution; Study: Cohen, Aaron J., et al. "Estimates and 25-year trends of the global burden of disease attributable to ambient air pollution: an analysis of data from the Global Burden of Diseases Study 2015." The Lancet 389.10082 (2017): 1907-1918. [01:13:16] Supporting the Clean Air Act. [01:15:15] Dr Pope’s CV and publications. [01:20:45] Video: Keynote: Air Pollution and Human Health—Science, Public Policy, and Controversy. See here for additional videos featuring Dr Pope.

We’ve got exercise physiologist Mike T. Nelson, PhD, MSME, CSCS, CISSN back on the podcast today. Mike’s areas of expertise include metabolic flexibility, heart rate variability, and human performance. He’s an adjunct professor for the Carrick Institute of Functional Neurology and the American College of Sports Medicine and has published research in both physiology and engineering journals. He also works 1 on 1 with clients seeking to optimise their performance. On today’s podcast, Mike and I talk about his new Flex Diet Certification, a metabolic flexibility course for trainers, coaches, gym owners and fitness enthusiasts. Mike discusses some of the different components of his 8-week course, as well as why he created it and who should (and should not) take it. We also talk about recent developments and research in the areas of cannabidiol, heart rate variability, and blood flow restriction training. Here’s the outline of this interview with Mike T. Nelson: [00:05:10] Mike's previous appearances on NBT podcast: 1, 2, 3, 4. [00:05:23] Cannabidiol (CBD). [00:05:43] DEA prohibits synthetically-produced Delta-8, as of August 2020. [00:06:41] Sleep and CBD. [00:07:31] Review of cannabinoids in the treatment of PTSD: Cohen, Jacob, et al. "Cannabinoids as an Emerging Therapy for Posttraumatic Stress Disorder and Substance Use Disorders." Journal of Clinical Neurophysiology 37.1 (2020): 28-34. [00:08:28] Heart Rate Variability (HRV). [00:08:41] HRV fails to predict readiness to train; Studies: 1. De Oliveira, Ramon Martins, et al. "Effect of individualized resistance training prescription with heart rate variability on individual muscle hypertrophy and strength responses." European journal of sport science 19.8 (2019): 1092-1100; 2. Thamm, Antonia, et al. "Can heart rate variability determine recovery following distinct strength loadings? A randomized cross-over trial." International journal of environmental research and public health 16.22 (2019): 4353. [00:14:17] Oura Ring. [00:16:49] Oura Ring’s ability to differentiate sleep stages; Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine 17.2 (2019): 124-136. [00:20:57] Flex diet certification. [00:31:55] Book: The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It, by John Tierney. [00:34:01] Physiology flexibility. [00:37:46] Wim Hof breathing exercises. [00:43:05] Exercise training can alter how the body handles a large meal; Review: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036. [00:44:06] Pop tart test. [00:45:19] Article: The Porcelain Doll Diet. [00:48:55] Breathing as a homeostatic regulator. [00:52:18] Blood Flow Restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD. [00:55:12] Hypertrophy from walking using BFR training; Study: Abe, Takashi, Charles F. Kearns, and Yoshiaki Sato. "Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training." Journal of applied physiology 100.5 (2006): 1460-1466. [00:55:31] Moxy muscle oxygen monitor. [00:57:10] Fat Gripz. [00:57:15] Supplements. [00:58:07] Beta-alanine; Meta-analysis: Dolan, Eimear, et al. "A systematic risk assessment and meta-analysis on the use of oral β-alanine supplementation." Advances in Nutrition 10.3 (2019): 452-463. [00:59:45] Sodium bicarbonate. [01:01:14] Lactate; Cytosport’s Cytomax. [01:01:46] Recent study evaluating IV lactate: Ellekjaer, Karen L., et al. "Lactate versus acetate buffered intravenous crystalloid solutions: a scoping review." British Journal of Anaesthesia (2020). [01:03:21] Flex Diet Podcast, hosted by Dr Mike T Nelson. [01:04:31] Dom D’agostino on the Flexdiet Podcast: Dr Dom D'Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More. Dominic on the NBT podcast: Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [01:05:52] flexdiet.com; miketnelson.com.

Stephen W. Porges, PhD. is Distinguished University Scientist at Indiana University where he is the founding director of the Traumatic Stress Research Consortium. In 1994 he proposed the Polyvagal Theory, a theory that links the evolution of the mammalian autonomic nervous system to social behaviour and emphasises the importance of physiological state in the expression of behavioural problems and psychiatric disorders. He has published more than 300 peer-reviewed papers across numerous behavioural and neurobiological disciplines. On this podcast, Dr Porges explains the Polyvagal Theory, including the biological effects of perceived safety or danger and the resulting impact on our social behaviour. He describes his music-based intervention, the Safe and Sound Protocol, that is used by more than 1,400 therapists to reduce hearing sensitivities and increase emotional control and behavioural organisation. He also discusses how the threat of COVID-19 can impact neurophysiology, and he shares practical strategies for creating feelings of safety. Here’s the outline of this interview with Stephen Porges: [00:00:14] Sue carter podcast: Oxytocin: More Than Just a “Love Hormone”. [00:02:25] Book: The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation (Norton Series on Interpersonal Neurobiology), by Stephen Porges. [00:02:38] Book: The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe (Norton Series on Interpersonal Neurobiology), by Stephen Porges. [00:04:06] Polyvagal theory, described. [00:12:28] Social behaviour as a noninvasive vagal nerve stimulator. [00:14:36] Book: Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, by Marshall B. Rosenberg. [00:14:44] Book: I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships, by Michael S. Sorensen. [00:15:05] Biological rudeness. [00:15:57] Argument as a shift in physiological state. [00:16:38] We are terrible listeners. [00:21:43] Humor - the violation of expectancy within the containment of safety. [00:25:46] It's not what you say, it's how you say it. [00:27:13] Extracting human voices. [00:29:41] Sociality is a product of our body feeling safe. [00:30:57] Auditory hypersensitivity in autism. [00:34:22] The Safe and Sound Protocol (SSP). [00:38:57] Study validating SSP: Porges, Stephen W., et al. "Reducing auditory hypersensitivities in autistic spectrum disorder: preliminary findings evaluating the listening project protocol." Frontiers in Pediatrics 2 (2014): 80. [00:39:29] Polyvagal Study Group on Facebook. [00:41:15] COVID-19, the effect on neurophysiology; Article: Porges, S. W. "The COVID-19 Pandemic is a paradoxical challenge to our nervous system: a Polyvagal Perspective." Clin Neuropsychiatry 17 (2020): 135-8. [00:46:53] Creating feelings of safety. [00:50:50] Posture, dance; Yoga: Sullivan, Marlysa B., et al. "Yoga therapy and polyvagal theory: The convergence of traditional wisdom and contemporary neuroscience for self-regulation and resilience." Frontiers in human neuroscience 12 (2018): 67. [00:51:37] Article: Porges, Stephen W. "Vagal pathways: Portals to compassion." The Oxford handbook of compassion science (2017): 189-204. [00:54:41] Youtube videos featuring Stephen Porges. [00:55:24] Deb Dana, LCSW. [00:56:23] Stanford University’s The Center for Compassion and Altruism Research and Education (CCARE); Videos: 1. CCARE Science of Compassion 2014: The Psychophysiology of Compassion, 2. The Science of Compassion: Origins, Measures, and Interventions - Stephen Porges, PhD. [00:56:56] Video on spirituality: Dr Stephen Porges speaks about spirituality concepts from a Polyvagal perspective. [00:57:00] Article in Spectrum Newsletter: Brain-body connection may ease autistic people’s social problems, by Stephen Porges. [00:58:00] Dr Porges’s website.

Many of our listeners and clients are concerned about how best to fuel for longer events or training. While many athletes are downing sports gels and high carb drinks we have always advocated for alternatives that keep you competitive while helping you maintain consistent energy levels. Overall diet composition plays a big role in preparing for competition, as does meal timing, but for long events or a busy lifestyle, it also helps to be able to pack the right fuel to keep going. Joining me this week is Greg Potter, PhD. Greg has been on the podcast numerous times to talk about sleep, chronotypes, and chrononutrition. Today he is with us as the Chief Science Officer of Resilient Nutrition, a company that has created Long Range Fuel, a new line of nut-butter based nutrition products for fueling sustainable performance. Greg talks about how an early version of Long Range Fuel helped power a world record-breaking trans-Atlantic rowing event in 2019. He also shares the science behind the specific ingredients they’ve included to boost your workout, keep you calm, and support your recovery and strength. Here’s the outline of this interview with Greg Potter: [00:00:17] Joshua Fields Milburn of The Minimalists: "Love people, use things." [00:05:10] Rowers Max Thorpe and Chris Williams; TEDx Talk: Fire & Water:The Value of Control Amid Chaos. [00:06:36] Long Range Fuel. [00:05:51] Preparing Dave Spelman and Max Thorpe for their world record-breaking rowing event in 2019. [00:07:50] Fueling the Talisker Whisky Atlantic Challenge.  [00:20:35] Creatine supplementation. [00:22:15] World Champion triathlete Lesley Paterson. Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:24:54] Effects of creatine on sleep; Study: Dworak, Markus, et al. "Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats." Journal of sleep research 26.3 (2017): 377-385. [00:25:54] Effects of caffeine and creatine on athletic performance; Study: Cook, Christian J., et al. "Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial." Journal of the international society of sports nutrition 8.1 (2011): 1-8. [00:26:50] When/how to dose creatine. [00:27:54] Creatine vs. creatinine. [00:28:49] Creapure creatine monohydrate found in many creatine supplements. [00:30:59] Ultra-endurance athlete, Claire Smith. [00:33:48] 4 Different types of long-range fuel: Energise, Energise & Rebuild, Calm, Calm & Rebuild. [00:40:36] L-leucine enhances the anabolic effects of whey; Study: Churchward-Venne, Tyler A., et al. "Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial." The American journal of clinical nutrition 99.2 (2014): 276-286. [00:41:21] Caffeine and L-theanine. [00:41:49] Meta-analyses of caffeine and exercise performance; Umbrella review: Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British Journal of Sports Medicine 54.11 (2020): 681-688. [00:43:09] Caffeine enhances cognition - vigilance, attention, reaction time, mood. Review: McLellan, Tom M., John A. Caldwell, and Harris R. Lieberman. "A review of caffeine’s effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews 71 (2016): 294-312. [00:44:20] L-theanine reduces anxiety and stress; Review: Sakamoto, Filipe Lopes, et al. "Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia." Pharmacological Research 147 (2019): 104395. [00:44:40] Complementary effects of caffeine and L-theanine; Review: Bryan, Janet. "Psychological effects of dietary components of tea: caffeine and L-theanine." Nutrition reviews 66.2 (2008): 82-90. [00:49:06] Dosing Long Range Fuel. [00:55:04] Resilient Nutrition. [00:57:24] Behavior change; Professor Susan Michie, PhD.; Simon Marshall, PhD. [00:57:52] 93 different behavior change techniques; Study: Michie, Susan, et al. "The behavior change technique taxonomy (v1) of 93 hierarchically clustered techniques: building an international consensus for the reporting of behavior change interventions." Annals of behavioral medicine 46.1 (2013): 81-95. [00:58:21] Find Resilient Nutrition on Instagram and Facebook.

There’s more than one way to measure how fast you’re ageing. There’s chronological age - the number of years you’ve been alive - and then there’s biological age, which you can think of as the total damage your body has accumulated over the years. Your chronological age may differ from your biological age, in which case it’s interesting to understand why. The good news is you can reduce your biological age by improving your lifestyle, which in turn can lengthen lifespan and healthspan. The question is, then, how to quantify biological age? On this podcast, NBT Scientific Director Megan Hall talks about PhenoAge: a measure of biological age that can be determined by analyzing a shortlist of common blood markers. We talk about why PhenoAge is important and valid as a reliable measure of biological status, and how you can get your PhenoAge score. Megan also offers tips for improving your PhenoAge once you’ve got your baseline. This episode has a ton of information, so be sure to follow along with Megan’s outline. Here’s the outline of this interview with Megan Hall: [00:00:25] Arden Pope, PhD; Studies on the effects of air pollution on human health. [00:01:15] Puppy update. [00:05:54] Is ageing a disease? Article: Bulterijs, Sven, et al. "It is time to classify biological aging as a disease." Frontiers in genetics 6 (2015): 205.   [00:06:35] Primary vs secondary ageing. [00:08:02] Book: Lifespan: Why We Age - and Why We Don't Have To, by David A. Sinclair PhD. [00:08:16] Ken Ford; STEM-Talk Podcast. Ken Ford on the NBT Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More. [00:09:19] Measuring ageing. [00:13:09] Theories of ageing - more than 300 theories; Articles: Tosato, Matteo, et al. "The aging process and potential interventions to extend life expectancy." Clinical interventions in aging 2.3 (2007): 401. 2. da Costa, Joao Pinto, et al. "A synopsis on aging—Theories, mechanisms and future prospects." Ageing research reviews 29 (2016): 90-112. 3. Jin, Kunlin. "Modern biological theories of aging." Aging and disease 1.2 (2010): 72.  [00:13:34] Grandmother hypothesis; Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:14:48] Program Theories and Damage Theories. [00:17:45] Epigenetic clock theory of aging; Steven Horvath; Study: Horvath, Steve, and Kenneth Raj. "DNA methylation-based biomarkers and the epigenetic clock theory of ageing." Nature Reviews Genetics 19.6 (2018): 371.  [00:19:02] Steven Horvath's TEDx talk: Epigenetic Clocks Help to Find Anti-Aging Treatments. [00:20:47] Book: Masters of Doom: How Two Guys Created an Empire and Transformed Pop Culture, by David Kushner. [00:21:43] DNA methylation; Article: Horvath, Steve. "DNA methylation age of human tissues and cell types." Genome biology 14.10 (2013): 3156. [00:23:13] Offspring of semi-supercentenarians have lower epigenetic age; Study: Horvath, Steve, et al. "Decreased epigenetic age of PBMCs from Italian semi-supercentenarians and their offspring." Aging (Albany NY) 7.12 (2015): 1159.  [00:23:36] Methylation based biological age associated with: 1.  breast cancer risk: Kresovich, Jacob K., et al. "Methylation-based biological age and breast cancer risk." JNCI: Journal of the National Cancer Institute 111.10 (2019): 1051-1058. 2. Frailty: Breitling, Lutz Philipp, et al. "Frailty is associated with the epigenetic clock but not with telomere length in a German cohort." Clinical epigenetics 8.1 (2016): 21; 3. All-cause mortality: Marioni, Riccardo E., et al. "DNA methylation age of blood predicts all-cause mortality in later life." Genome biology 16.1 (2015): 1-12 and Christiansen, Lene, et al. "DNA methylation age is associated with mortality in a longitudinal Danish twin study." Aging cell 15.1 (2016): 149-154. [00:24:46] PhenoAge as a biomarker of ageing for lifespan and healthspan; Study: Levine, Morgan E., et al. "An epigenetic biomarker of aging for lifespan and healthspan." Aging (Albany NY) 10.4 (2018): 573. [00:29:06] Nine blood markers that make up PhenoAge. [00:29:57] PhenoAge related to COVID-19; Study: Kuo, Chia-Ling, et al. "COVID-19 severity is predicted by earlier evidence of accelerated aging." medRxiv (2020).  [00:30:34] Combining PhenoAge with DNA methylation data as a predictor of mortality. [00:33:28] Episode 59 of HumanOS podcast: Are You Biologically Older or Younger Than Your Chronological Age? [00:33:58] Dr. Josh Turkett’s 4-quadrant model. [00:34:00] Lifestyle factors that accelerate ageing: Sleep: Li, Xiaoyu, et al. "Association between sleep disordered breathing and epigenetic age acceleration: Evidence from the Multi-Ethnic Study of Atherosclerosis." EBioMedicine 50 (2019): 387-394; Socioeconimic status, childhood and adult adversity: Liu, Zuyun, et al. "Associations of genetics, behaviors, and life course circumstances with a novel aging and healthspan measure: Evidence from the Health and Retirement Study." PLoS medicine 16.6 (2019): e1002827; Education: Zhao, Wei, et al. "Education and lifestyle factors are associated with DNA methylation clocks in older African Americans." International journal of environmental research and public health 16.17 (2019): 3141. [00:35:59] Protein; Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall. [00:36:50] Book: The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, by Justin Sonnenburg and Erica Sonnenburg. [00:37:23] Bloodsmart.ai. [00:38:35] Patreon: nbt.link [00:39:33] Age reversal possible in humans? Study: Fahy, Gregory M., et al. "Reversal of epigenetic aging and immunosenescent trends in humans." Aging cell 18.6 (2019): e13028.  [00:40:15] Simon Marshall, PhD. [00:41:00] Interpreting your blood markers to understand PhenoAge. [00:46:11] PhenoAge vs Predicted Age.

Dr. Sue Carter is a Distinguished University Scientist and Rudy Professor Emerita of Biology at Indiana University. A career biologist, Dr Carter has studied the endocrinology of love and social bonds for more than three decades. Her research on pair bonding helped lay the foundation for further work on the behavioural and developmental effects of oxytocin and vasopressin in humans. Recently, she has been examining the role of these neuropeptides in psychiatric and neurological disorders such as autism and depression. In this podcast, Dr Carter discusses the many ways oxytocin is integral to our development, physiological health, and social behaviour. She explains how too much or too little can be detrimental and describes her long-standing concern regarding the consequences of using synthetic oxytocin to induce labour during pregnancy. She talks about some of the recently discovered developmental functions of oxytocin and vasopressin, including muscle and bone synthesis and regeneration, and shares what you can do to increase the oxytocin your body produces naturally. Here’s the outline of this interview with Sue Carter: [00:00:15] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert M. Sapolsky. [00:01:01] Studying prairie voles. [00:07:51] Thomas Insel, Larry Young, and Zuoxin Wang at Emory University. [00:14:13] Book: Sperm Wars: Infidelity, Sexual Conflict, and Other Bedroom Battles, by Robin Baker. [00:14:36] Sarah Hrdy; Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding. [00:17:29] Effects of early life stress on oxytocin and vasopressin. [00:26:15] "Cry it out" sleep training. [00:28:04] Oxytocin and autism. [00:30:13] Oxytocin being studied in treatment of autism; Reviews: 1. Benner, Seico, and Hidenori Yamasue. "Clinical potential of oxytocin in autism spectrum disorder: current issues and future perspectives." Behavioural Pharmacology 29.1 (2018): 1-12; 2. Okamoto, Yuko, et al. "The potential of nasal oxytocin administration for remediation of autism spectrum disorders." CNS & Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS & Neurological Disorders) 15.5 (2016): 564-577. [00:31:57] Pitocin (synthetic oxytocin). [00:34:06] Just the right amount of oxytocin is required; too much and the system is disrupted. (Study mentioned by Sue is not available). [00:36:19] Postpartum depression. [00:39:52] Oxytocin as anti-inflammatory. [00:40:40] Higher oxytocin associated with faster wound healing; Study: Gouin, Jean-Philippe, et al. "Marital behavior, oxytocin, vasopressin, and wound healing." Psychoneuroendocrinology 35.7 (2010): 1082-1090. [00:42:08] Optimizing your body's production of oxytocin. [00:42:43] Oxytocin necessary for muscle regeneration; Study: Elabd, Christian, et al. "Oxytocin is an age-specific circulating hormone that is necessary for muscle maintenance and regeneration." Nature communications 5.1 (2014): 1-11. [00:43:35] Effect of exercise on oxytocin production. [00:44:53] Oxytocin during exercise could prevent breast cancer; Study: Alizadeh, Ali Mohammad, et al. "Oxytocin mediates the beneficial effects of the exercise training on breast cancer." Experimental physiology 103.2 (2018): 222-235. [00:46:30] Dr. Josh Turknett on minimizing environmental mismatch; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:46:38] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:46:41] Article: Evolved to Exercise, by Herman Pontzer. [00:50:22] Potential use in treating COVID-19; Commentary: Oxytocin, a possible treatment for COVID-19? Everything to Gain, Nothing to Lose. [00:55:03] Effects of adversity on oxytocin and vasopressin. [00:56:02] Dr. Stephen Porges; Book: The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation (Norton Series on Interpersonal Neurobiology). [00:57:58] Possible downsides of oxytocin; Creating intergroup bias: De Dreu, Carsten KW, et al. "Oxytocin promotes human ethnocentrism." Proceedings of the National Academy of Sciences 108.4 (2011): 1262-1266. [00:58:26] Vasopressin implicated in out-group phenomenon; Review: Kavaliers, Martin, and Elena Choleris. "Out-group threat responses, in-group bias, and nonapeptide involvement are conserved across vertebrates:(A Comment on Bruintjes et al.,“Out-Group Threat Promotes Within-Group Affiliation in a Cooperative Fish”)." The American Naturalist 189.4 (2017): 453-458. (On SciHub). [00:59:18] Podcast: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, with Brian Hare, PhD. [01:02:42] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [01:04:13] The value of breastfeeding. [01:09:54] Review paper: Is Oxytocin “Nature’s Medicine”? Not yet published. Please contact Sue if you would like a copy. [01:11:15] Where to find Sue: Indiana University; Kinsey Institute; Pubmed.

Megan Maas, PhD, is an assistant professor in Human Development and Family Studies. Her work sits at the intersection of sexual violence prevention and sexual health promotion. Her award-winning research, recognized by the American Psychological Association, focuses on adolescent sexual socialization, with an emphasis on the bi-directional role that social media, sexting, and online pornography play in the development of attitudes and behaviour related to sexuality and gender. For the last 10 years, she has been invited to talk on this subject for audiences of students, parents, and teachers at universities and organizations across the US.  On this podcast, Dr Maas discusses the allure of pornography and its impact on relationships and young people. She talks about gender differences with regard to how pornography is perceived and research that suggests it has become a popular medium for both men and women. She discusses the societal influences that cause many people to associate danger with romance, morality and ethics in the porn industry, and how best to talk to your children about sex and sexual imagery on the Internet. Here’s the outline of this interview with Megan Maas: [00:01:32] Megan's background. [00:04:04] The allure of pornography. [00:05:57] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:07:51] Anthropologist Helen Fisher. [00:09:46] The history of porn. [00:14:19] The role of erotic literature; Book: 50 Shades of Grey, by E.L. James. [00:15:00] Audio porn: women aroused by sound. [00:16:13] Women’s arousal not limited by gender; Study: Chivers, Meredith L., Michael C. Seto, and Ray Blanchard. "Gender and sexual orientation differences in sexual response to sexual activities versus gender of actors in sexual films." Journal of personality and social psychology 93.6 (2007): 1108. [00:17:17] Women enjoy gay male pornography; Paper: Neville, Lucy. "Male gays in the female gaze: Women who watch m/m pornography." Porn Studies 2.2-3 (2015): 192-207. [00:17:40] Coolidge effect; Studied in humans: Hughes, Susan M., et al. "Experimental Evidence for Sex Differences in Sexual Variety Preferences: Support for the Coolidge Effect in Humans." Archives of Sexual Behavior (2020). [00:19:32] Women are as likely to cheat as men, especially when ovulating; Studies: 1. Mark, Kristen P., Erick Janssen, and Robin R. Milhausen. "Infidelity in heterosexual couples: Demographic, interpersonal, and personality-related predictors of extradyadic sex." Archives of sexual behavior 40.5 (2011): 971-982; 2.  Haselton, Martie G., and Steven W. Gangestad. "Conditional expression of women's desires and men's mate guarding across the ovulatory cycle." Hormones and behavior 49.4 (2006): 509-518. [00:20:41] Egg may have a preference for a particular sperm; Study: Fitzpatrick, John L., et al. "Chemical signals from eggs facilitate cryptic female choice in humans." Proceedings of the Royal Society B 287.1928 (2020): 20200805. [00:21:19] Oral birth control can affect who you’re attracted to; Study: Roberts, S. Craig, et al. "Relationship satisfaction and outcome in women who meet their partner while using oral contraception." Proceedings of the Royal Society B: Biological Sciences 279.1732 (2012): 1430-1436. [00:22:14] Romance has become associated with drama and danger; Megan’s Huffington Post article, 'Boys Will Be Boys': The Lie That Keeps It All Going; Blog post: Love hurts: What we learn from Beauty & the Beast, Twilight, and Fifty Shades of Grey; [00:24:49] Sex education. [00:29:55] How porn affects relationships - is it improving things or hurting? [00:32:17] Simon Marshall, PhD; Acceptance and Commitment Therapy (ACT), Books by Russ Harris. [00:32:35] Morality and ethics in the porn industry. [00:37:39] Megan’s TED Talk: How the Evolution of Porn Changed Adolescence | Megan Maas | TEDxMSU; Interview with Megan on YouTube.  [00:39:58] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:40:54] Advice for parents. [00:43:25] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:43:47] Podcasts with Ashley Mason: 1. Paleo Psychology with Ashley Mason PhD, Mindfulness and Cognitive; 2.  Behavioral Strategies for Diabetes and Sleep Problems; 3. How to Use Cognitive Behavioral Therapy for Insomnia. [00:45:59] Talking to kids about sex. [00:46:27] Books Megan recommends. [00:47:23] Book: Good Pictures Bad Pictures: Porn-Proofing Today's Young Kids, by Kristen Jenson. [00:49:02] E-book: Talking with Kids about...Porn: A Guide.  [00:54:07] People who are more religious use more porn; Study: Whitehead, Andrew L., and Samuel L. Perry. "Unbuckling the Bible belt: A state-level analysis of religious factors and Google searches for porn." The Journal of Sex Research 55.3 (2018): 273-283. [00:54:54] Book: The Scientist in the Crib: What Early Learning Tells Us About the Mind, by Alison Gopnik. [01:00:20] Sam Harris Podcast: #213 - The Worst Epidemic. [01:07:56] Megan’s website: meganmaas.com.

A few weeks ago NBT Scientific Director Megan Hall and I met up to discuss the causes of postprandial fatigue, commonly known as “food coma”. We talked about two common causes, both associated with glucose dysregulation. Megan described some of the mechanisms causing hypoglycemia, including accelerated gastric emptying, periods of increased insulin sensitivity, and low hormonal states, while hyperglycemia is often associated with insulin resistance. This was such a big topic we only covered about half of it the first time around, so we’re continuing the conversation today. On this podcast, Megan and I discuss three additional causes of postprandial fatigue: endotoxin, inflammation, and mitochondrial dysfunction. Megan describes each of these scenarios in detail, discussing some of the upstream causes that can be targeted early on to avoid problems. She also provides practical steps you can take if you’re one of the millions dozing off after lunch every day. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:01:42] Previous podcast: Postprandial Fatigue: Is It Normal To Need A Nap After Lunch?  [00:03:20] Hans Vink; Hyperglycemia reduces glycocalyx volume while NAC infusion prevents the reduction. Nieuwdorp, Max, et al. "Loss of endothelial glycocalyx during acute hyperglycemia coincides with endothelial dysfunction and coagulation activation in vivo." Diabetes 55.2 (2006): 480-486. [00:03:51] Malcolm Kendrick on the glycocalyx; Podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:04:51] NBT Strength and Conditioning Coach Zach Moore; Podcast: How to Strength Train Without a Gym. [00:06:21] Postprandial endotoxemia (PPE): definition, causes, downstream effects; Study: Kelly, Caleb J., Sean P. Colgan, and Daniel N. Frank. "Of microbes and meals: the health consequences of dietary endotoxemia." Nutrition in Clinical Practice 27.2 (2012): 215-225.  [00:11:04] What to do about PPE. [00:11:56] Probiotics; Podcasts: How to Optimise Your Gut Microbiome and Microbiome Myths and Misconceptions, with Lucy Mailing, PhD; How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:12:10] Megasporebiotic; Study: McFarlin, Brian K., et al. "Oral spore-based probiotic supplementation was associated with reduced incidence of post-prandial dietary endotoxin, triglycerides, and disease risk biomarkers." World Journal of Gastrointestinal Pathophysiology 8.3 (2017): 117. [00:12:36] Chris' sister's story. [00:13:51] S. boulardii - may help with gut barrier function; Study: Terciolo, Chloe, Michel Dapoigny, and Frederic Andre. "Beneficial effects of Saccharomyces boulardii CNCM I-745 on clinical disorders associated with intestinal barrier disruption." Clinical and experimental gastroenterology 12 (2019): 67. [00:14:23] Additional supplements that may help with gut: Enteromend, Permaclear, GI Revive, SBI Protect. [00:17:09] Dietary interventions for PPE. [00:17:14] Plant polyphenols; Studies: 1. Wong, Ximena, et al. "Polyphenol extracts interfere with bacterial lipopolysaccharide in vitro and decrease postprandial endotoxemia in human volunteers." Journal of Functional Foods 26 (2016): 406-417; 2. González‐Sarrías, Antonio, et al. "The endotoxemia marker lipopolysaccharide‐binding protein is reduced in overweight‐obese subjects consuming pomegranate extract by modulating the gut microbiota: A randomized clinical trial." Molecular nutrition & food research 62.11 (2018): 1800160; 3. Kolehmainen, Marjukka, et al. "Bilberries reduce low‐grade inflammation in individuals with features of metabolic syndrome." Molecular nutrition & food research 56.10 (2012): 1501-1510.  [00:17:36] Sulforaphane; Studies: 1. Yanaka, Akinori, Junya Sato, and Shun Ohmori. "Sulforaphane protects small intestinal mucosa from aspirin/NSAID-induced injury by enhancing host defense systems against oxidative stress and by inhibiting mucosal invasion of anaerobic enterobacteria." Current pharmaceutical design 19.1 (2013): 157-162. 2. Yanaka, Akinori. "Role of sulforaphane in protection of gastrointestinal tract against H. pylori and NSAID-induced oxidative stress." Current pharmaceutical design 23.27 (2017): 4066-4075. [00:17:53] Hormetea. [00:20:20] Dietary oil composition plays a role in endotoxin transport; Study: Mani, Venkatesh, James H. Hollis, and Nicholas K. Gabler. "Dietary oil composition differentially modulates intestinal endotoxin transport and postprandial endotoxemia." Nutrition & metabolism 10.1 (2013): 6. [00:21:55] Supporting detoxification; Studies: 1. Fox, Eben S., Peter Thomas, and Selwyn A. Broitman. "Hepatic mechanisms for clearance and detoxification of bacterial endotoxins." The journal of nutritional biochemistry 1.12 (1990): 620-628 (SciHub); 2. Munford, Robert S. "Invited review: detoxifying endotoxin: time, place and person." Journal of endotoxin research 11.2 (2005): 69-84. [00:22:20] Enterosgel. [00:24:04] Inflammation; Study: Mo, Zhenzhen, et al. "Endotoxin May Not Be the Major Cause of Postprandial Inflammation in Adults Who Consume a Single High-Fat or Moderately High-Fat Meal." The Journal of Nutrition 150.5 (2020): 1303-1312. [00:25:51] Lucy Mailing on gut barrier integrity: Article: Is a high-fat or ketogenic diet bad for your gut? Discussed on NBT Forum post. [00:26:26] Food sensitivities; Studies: 1. Ohtsuka, Yoshikazu. "Food intolerance and mucosal inflammation." Pediatrics International 57.1 (2015): 22-29; 2. Wilders-Truschnig, M., et al. "IgG antibodies against food antigens are correlated with inflammation and intima media thickness in obese juveniles." Experimental and clinical endocrinology & diabetes 116.4 (2008): 241. [00:27:58] IL-1 and postprandial fatigue; Study: Lehrskov, Louise L., et al. "The role of IL-1 in postprandial fatigue." Molecular metabolism 12 (2018): 107-112. [00:29:05] Mitochondrial dysfunction and glucose dysregulation; Study: Sergi, Domenico, et al. "Mitochondrial (dys) function and insulin resistance: From pathophysiological molecular mechanisms to the impact of diet." Frontiers in physiology 10 (2019): 532. [00:29:54] Normal vs pathological biochemistry. [00:32:53] TCA cycle and electron transport chain. [00:33:21] Insulin resistance is a cellular antioxidant defense mechanism; Study: Hoehn, Kyle L., et al. "Insulin resistance is a cellular antioxidant defense mechanism." Proceedings of the National Academy of Sciences 106.42 (2009): 17787-17792. [00:35:02] Blood sugar dysregulation and mito dysfunction; Studies: 1. Stefano, George B., Sean Challenger, and Richard M. Kream. "Hyperglycemia-associated alterations in cellular signaling and dysregulated mitochondrial bioenergetics in human metabolic disorders." European journal of nutrition 55.8 (2016): 2339-2345; 2. Rolo, Anabela P., and Carlos M. Palmeira. "Diabetes and mitochondrial function: role of hyperglycemia and oxidative stress." Toxicology and applied pharmacology 212.2 (2006): 167-178; 3. Kaikini, Aakruti Arun, et al. "Targeting mitochondrial dysfunction for the treatment of diabetic complications: pharmacological interventions through natural products." Pharmacognosy Reviews 11.22 (2017): 128. [00:36:26] How to support mitochondria. [00:36:46] Low-carb diet; Study: Miller, Vincent J., Frederick A. Villamena, and Jeff S. Volek. "Nutritional ketosis and mitohormesis: potential implications for mitochondrial function and human health." Journal of nutrition and metabolism 2018 (2018). [00:37:04] Exercise; Studies: 1. Oliveira, Ashley N., and David A. Hood. "Exercise is mitochondrial medicine for muscle." Sports Medicine and Health Science 1.1 (2019): 11-18; 2. Memme, Jonathan M., et al. "Exercise and mitochondrial health." The Journal of Physiology (2019); 3. Huertas, Jesus R., et al. "Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm." Oxidative Medicine and Cellular Longevity 2019 (2019). [00:37:31] TRE or fasting, CR; Study: Lettieri-Barbato, Daniele, et al. "Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle." PloS one 13.5 (2018): e0195912. [00:38:03] Dietary polyphenols; Studies: 1. Sun, Chongde, et al. "Dietary polyphenols as antidiabetic agents: Advances and opportunities." Food Frontiers 1.1 (2020): 18-44; 2. Teixeira, José, et al. "Dietary polyphenols and mitochondrial function: role in health and disease." Current medicinal chemistry 26.19 (2019): 3376-3406. [00:38:47] Eat berries before a carb rich meal; 1. Törrönen, Riitta, et al. "Berries reduce postprandial insulin responses to wheat and rye breads in healthy women." The Journal of nutrition 143.4 (2013): 430-436; 2. Xiao, Di, et al. "Attenuation of postmeal metabolic indices with red raspberries in individuals at risk for diabetes: A randomized controlled trial." Obesity 27.4 (2019): 542-550. [00:39:34] Eat fatty fish; Studies: Lanza, Ian R., et al. "Influence of fish oil on skeletal muscle mitochondrial energetics and lipid metabolites during high-fat diet." American Journal of Physiology-Endocrinology and Metabolism 304.12 (2013): E1391-E1403; 2. de Oliveira, Marcos Roberto, et al. "Omega-3 polyunsaturated fatty acids and mitochondria, back to the future." Trends in food science & technology 67 (2017): 76-92. [00:39:53] Sleep; Studies: 1. Rodrigues, Nathane Rosa, et al. "Short-term sleep deprivation with exposure to nocturnal light alters mitochondrial bioenergetics in Drosophila." Free Radical Biology and Medicine 120 (2018): 395-406; 2. Schmitt, Karen, et al. "Circadian control of DRP1 activity regulates mitochondrial dynamics and bioenergetics." Cell metabolism 27.3 (2018): 657-666. [00:40:16] Supplements to support mitochondria; Study: Wesselink, E., et al. "Feeding mitochondria: potential role of nutritional components to improve critical illness convalescence." Clinical nutrition 38.3 (2019): 982-995. [00:42:22] Outline for this podcast.  [00:42:25] Dr. Josh Turkett’s 4-quadrant model. [00:44:47] 35% of pharmaceuticals cause mito dysfunction; Studies: 1. Meyer, Joel N., and Sherine SL Chan. "Sources, mechanisms, and consequences of chemical-induced mitochondrial toxicity." (2017): 2-4; and 2. Dykens, James A., and Yvonne Will. "The significance of mitochondrial toxicity testing in drug development." Drug discovery today 12.17-18 (2007): 777-785. [00:45:08] Environmental pollutants; Podcast: Environmental Pollutants and the Gut Microbiome, with Jodi Flaws, PhD. [00:45:22] Psychological stress; Podcast: Germline Exposures with Jill Escher. [00:46:35] Support NBT on Patreon. [00:46:51] Book a free 15-minute starter session with one of our coaches.

James Nestor is a San Francisco-based author and journalist who has written for Scientific American, Outside Magazine, The New York Times, The Atlantic, National Public Radio, and more. His latest book, Breath: The New Science of a Lost Art was released in May 2020 and became an instant New York Times and Wall Street Journal Top 10 bestseller. In it, he explores the history of how we have lost the ability to breathe properly and why we’re suffering from a long list of maladies as a result. These include snoring, sleep apnea, asthma, autoimmune disease, and allergies. On this podcast James explains how changing the way you breathe can have a profound effect on your emotional and physical health. He relates how his research led him to understanding and practising ancient breathing methods, even enlisting in a 21-day Stanford University experiment to have his nasal cavities and his mouth taped shut. He also describes a simple and inexpensive breathing technique that can quickly produce significant returns in health and performance.  Interviewing James this week is my NBT colleague Clay Higgins. Clay is a mountain biker, fourth-generation funeral homeowner, and was a client back in 2014. After transforming his health using ancestral health, Clay is now helping other people do the same. If you come to the front page of our website at nourishbalancethrive.com you’ll find a button to book a free starter session with Clay. During the session, he'll take a look at your history and share how we'd work with you. If you’re not in the US, don’t worry! Since we always work remotely, we can help you almost anywhere in the world. Here’s the outline of this interview with James Nestor: [00:00:20] Book: Breath: The New Science of a Lost Art, by James Nestor. [00:01:57] Freediving; Book: Deep: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves, by James Nestor. [00:03:43] Jayakar V. Nayak, MD, PhD at Stanford. [00:05:13] Mouth breathing for 10 days. [00:08:21] Dr. Josh Turkett’s 4-quadrant model. [00:11:47] Why don't we prioritize how we breathe? [00:15:05] Video: Josh Turknett - How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [00:16:00] Book: Upstream: The Quest to Solve Problems Before They Happen, by Dan Heath. [00:19:08] Effects of breathing on skull shape; Studies: 1. Muñoz, Isabel Chung Leng, and Paola Beltri Orta. "Comparison of cephalometric patterns in mouth breathing and nose breathing children." International journal of pediatric otorhinolaryngology 78.7 (2014): 1167-1172; 2. Chambi‐Rocha, Annel, Ma Eugenia Cabrera‐Domínguez, and Antonia Domínguez‐Reyes. "Breathing mode influence on craniofacial development and head posture." Jornal de Pediatria (Versão em Português) 94.2 (2018): 123-130 3. Jefferson, Yosh. "Mouth breathing: adverse effects on facial growth, health, academics, and behavior." Gen Dent 58.1 (2010): 18-25. [00:21:54] Upper Airway Resistance Syndrome. [00:23:52] Benefits of nasal breathing. [00:25:02] Study: Nasal breathing coordinates brain network interactions; Study: Zelano, Christina, et al. "Nasal respiration entrains human limbic oscillations and modulates cognitive function." Journal of Neuroscience 36.49 (2016): 12448-12467. [00:25:22] High percentage of kids with ADHD are mouth breathers. Study: Bonuck, Karen, et al. "Sleep-disordered breathing in a population-based cohort: behavioral outcomes at 4 and 7 years." Pediatrics 129.4 (2012): e857-e865. [00:25:02] Mouth breathing associated with emotional problems and ADHD. Study: Susan Shur‐Fen, G. A. U. "Prevalence of sleep problems and their association with inattention/hyperactivity among children aged 6–15 in Taiwan." Journal of Sleep Research 15.4 (2006): 403-414. [00:26:37] Dr. John Douillard, Dr. Phil Maffetone; MAF method. [00:31:13] Dr. Steven Park. [00:31:58] Mouth taping; James recommends 3M Micropore Hypoallergenic Tape. [00:37:11] Stanford’s Dr. Ann Kearney. [00:37:43] Video: James Nestor interviewing Dr. Mark Burhenne on mouth taping. [00:39:03] Studies on James’ website.  [00:41:46] Mrjamesnestor.com; Breath resources; Instagram, Facebook, Twitter, LinkedIn.

Dr Jim Stray-Gundersen MD is Board Certified in General Surgery and a world-renowned expert in sports medicine, exercise physiology and training for sports performance. He has worked for 35+ years with Olympic and professional athletes, including the US, Norwegian, German, and Canadian national teams, as well as with NASA, Special Forces, and all levels of the US Military. Jim currently serves as the sports science advisor for the US Ski and Snowboard Association (USSA) and is the founder of the SG Performance Medicine Center in Park City, Utah. On this podcast, Dr Stray-Gundersen defines the mechanisms and application of Blood Flow Restriction (BFR) training and its effect on overall health, performance, power, and strength. He explains how BFR can deliver muscle gains identical to traditional strength training but with less weight, reduced risk of injury and faster recovery, making it a viable training option for people of all ages and fitness levels. He discusses the safety of BFR and the potential of this technique to revolutionise training and rehabilitation, particularly at this time when many of us no longer have access to a gym. Train harder and safer than you were before the gym shut down! Head over to bstrong.training before Aug 31, 2020, and use the discount code Performbetter to save 20% on the BFR system we talk about in this interview. Here’s the outline of this interview with Jim Stray-Gundersen: [00:00:19] Olympic skier Todd Lodwick's 2014 injury and recovery. [00:11:09] How blood flow restriction (BFR) works. [00:18:58] STEM-talk podcast: Episode 34: Jim Stray-Gundersen explains how blood flow restriction training builds muscle and improves performance. [00:19:04] IHMC lecture: Jim Stray-Gundersen - Blood Flow Restriction Training: Anti-aging medicine for the busy baby boomer. [00:19:08] Increased fast-twitch muscle fibers with BFR training; Study: Yasuda, T., et al. "Muscle fiber cross-sectional area is increased after two weeks of twice daily KAATSU-resistance training." International Journal of KAATSU Training Research 1.2 (2005): 65-70. [00:22:50] Improvement in strength and muscle mass with walking and other low-load training; Meta-Analysis: Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis. [00:23:35] Increases in VO2max with BFR; Meta-Analysis: Formiga, Magno F., et al. "Effect of Aerobic exercise training with and without blood flow restriction on aerobic capacity in healthy young adults: A systematic review with meta-analysis.” International Journal of Sports Physical Therapy 15.2 (2020): 175. [00:30:34] Safety of BFR; Study: Nakajima, T., et al. "Use and safety of KAATSU training: results of a national survey." International Journal of KAATSU Training Research 2.1 (2006): 5-13. [00:39:24] B Strong vs. Kaatsu. [00:40:50] Contraindications for BFR. [00:43:35] BFR for varicose veins. [00:46:49] How to train. [00:48:48] 9-minute workout. [00:51:23] Measuring progress. [00:56:24] BFR for elite athletes. [00:57:51] Increased growth hormone and benefits for bone health; Studies: 1. Takarada, Yudai, et al. "Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion." Journal of applied physiology 88.1 (2000): 61-65. 2. Sato, Y., and T. Abe. "KAATSU-walk training increases serum bone-specific alkaline phosphatase in young men." International Journal of KAATSU Training Research 1.2 (2005): 77-81. [00:59:10] Why haven't we heard of this? [01:02:00] B Strong; Instagram, Twitter, Facebook.

Kara Collier, RDN, CNSC is a Registered Dietitian, Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and metabolism. She’s also the Director of Nutrition for Nutrisense, a company that uses continuous glucose monitoring (CGM) to help their clients become aware of the factors impacting their blood sugar. Kara oversees a team of dietitians leveraging CGM data to build tailored nutrition and lifestyle plans. On this podcast, Kara talks about the value of using CGM to optimize metabolic health, prevent disease, and improve healthspan. She discusses how CGM captures critical information missed by traditional glucose screening tests and how the data can then guide lifestyle changes. We discuss optimal fasting and peak glucose ranges, the accuracy of CGM, and the 5 lifestyle pillars that tend to have a significant impact on blood glucose. Here’s the outline of this interview with Kara Collier: [00:02:54] Nutrisense; Continuous glucose monitors (CGM). [00:05:38] Article: The Rise of Nutritionism, by Kara Collier; Michael Pollan. [00:06:54] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:08:12] Chris Masterjohn. [00:10:07] Why measure blood glucose. [00:12:07] Freestyle Libre. [00:13:51] Podcast: Postprandial Fatigue: Is It Normal To Need A Nap After Lunch? with Megan Hall. [00:14:05] Glycocalyx: Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World; Podcast with Ivor Cummins: Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:14:18] Micrograph images of glycocalyx after a high-carb meal. [00:15:39] Importance of peak glucose values (

Before it became so easy for us to stay up at night, cross time zones in a single afternoon, and eat at any time of the day, humans were inclined to live in accordance with natural light/dark cycles. It’s probably no accident that along with these lifestyle changes we’ve entered an era marked by chronic illness - the so-called mismatch diseases. Metabolic disorders are often attributed to eating too much or consuming the wrong kinds of food. But fascinating research from just the last several years suggests we’re also eating at the wrong time of the day. With me today on the podcast is writer, speaker, and researcher Greg Potter, PhD. to talk about chrononutrition - how the foods we eat and the times we eat them impact our inner clocks and metabolic health. Greg discusses how changing when you eat can have profound effects, including reduced blood glucose, insulin, and appetite, and even better outcomes with COVID-19. He breaks down specific macronutrients to eat, when to eat them, and in what order, to optimise the body’s inner timekeeper.  If you enjoy this podcast, be sure to read Greg’s articles on chrononutrition over at HumanOS: Part 1, Part 2, and Part 3. Here’s the outline of this interview with Greg Potter: [00:00:12] Metagenics Institute Podcast with Nathan Rose.  [00:03:24] Early time-restricted eating (eTRE). [00:04:18] A review of the circadian system. [00:06:41] Consuming food earlier in the day leads to lower postprandial glucose and insulin; Meta analysis: Leung, Gloria KW, et al. "Time of day difference in postprandial glucose and insulin responses: Systematic review and meta-analysis of acute postprandial studies." Chronobiology International 37.3 (2020): 311-326. [00:06:58] Time of day changes in immune function; Study: Abele, Sydney H., et al. "Focus: Clocks and Cycles: Time is on the Immune System’s Side, Yes it is." The Yale journal of biology and medicine 92.2 (2019): 225. [00:10:51] How changing food timing can affect your health. [00:12:34] TRE associated with better health outcomes; Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269. [00:13:15] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:13:23] High-fat diet leads to changes in circadian rhythm in mice; Study: Eckel-Mahan, Kristin L., et al. "Reprogramming of the circadian clock by nutritional challenge." Cell 155.7 (2013): 1464-1478. [00:16:03] Definitions - TRE vs IF (intermittent fasting). [00:17:00] Different types of fasting: Alternate Day Fasting, Modified ADF, 5:2 Diet, Modified 5:2, nutrient restriction. [00:18:30] Fasting Mimicking Diet. [00:21:27] Intermountain Risk Score and calculator; Changes in blood chemistry with fasting. [00:22:19] Time of day and macronutrient intake. [00:22:34] Eating earlier in the day beneficial for metabolic health; Study: Jakubowicz, Daniela, et al. "High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women." Obesity 21.12 (2013): 2504-2512. [00:23:40] Three meals and a big breakfast better than 6 small meals; Study: Jakubowicz, Daniela, et al. "Reduction in glycated hemoglobin and daily insulin dose alongside circadian clock upregulation in patients with type 2 diabetes consuming a three-meal diet: a randomized clinical trial." Diabetes Care 42.12 (2019): 2171-2180. [00:25:34] Eat your carbs last; Study: Shukla, Alpana P., et al. "Food order has a significant impact on postprandial glucose and insulin levels." Diabetes care 38.7 (2015): e98-e99. [00:32:11] Possible genetic impact on circadian system; Study: Lopez-Minguez, Jesus, et al. "Circadian system heritability as assessed by wrist temperature: a twin study." Chronobiology international 32.1 (2015): 71-80. [00:38:59] Early TRE better but perceived as more difficult; Study: Parr, Evelyn B., et al. "A delayed morning and earlier evening time-restricted feeding protocol for improving glycemic control and dietary adherence in men with overweight/obesity: a randomized controlled trial." Nutrients 12.2 (2020): 505. [00:41:53] Early TRE improves metabolic markers and reduces appetite; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221. [00:48:23] Diet timing and COVID-19 mortality; Study: Verd, Sergio, et al. "Early dinner or “dinner like a pauper”: Evidence, the habitual time of the largest meal of the day–dinner–is predisposing to severe COVID-19 outcome–death." Chronobiology International (2020): 1-5. [00:53:51] Chris Kelly’s approach to circadian timing. [00:57:14] How much protein to eat? 0.4g protein/Kg body mass of high-quality protein per dietary event. [00:57:46] Digestible indispensable amino acid score. [00:59:12] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall. [00:59:53] Resilient Nutrition (website coming soon). [01:03:37] Resilient Nutrition on Instagram and Facebook.

Dr Brian Hare is a scientist and the New York Times bestselling author of The Genius of Dogs. He received his PhD from Harvard University and is now a Professor of Evolutionary Anthropology at Duke University. Brian founded the Hominoid Psychology Research Group while at the Max Planck Institute for Evolutionary Anthropology in Leipzig, Germany, and subsequently founded the Duke Canine Cognition Center. His publications on dog cognition are among the most heavily cited papers on dog behaviour and intelligence. In this podcast, Brian talks about his new book, Survival of the Friendliest, which masterfully applies research on the psychology of dogs, chimps and bonobos to our understanding of human benevolence and cruelty. He explains why identifying with a group can result in hostility to others, and why species that find a way to cooperate tend to dominate. He also offers innovative solutions for reducing divisiveness and increasing cooperative behaviour in our contemporary society.  Here’s the outline of this interview with Brian Hare: [00:00:16] Book: The Genius of Dogs: How Dogs Are Smarter Than You Think, by Brian Hare and Vanessa Woods. [00:00:48] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. [00:01:16] Shared intentionality. [00:05:18] Dognition assessment; online course. [00:07:29] Duke Canine Cognition Center publications. [00:13:45] Chimps and bonobos. [00:18:33] Analysis comparing chimps and bonobos on lethal aggression: Wilson, Michael L., et al. "Lethal aggression in Pan is better explained by adaptive strategies than human impacts." Nature 513.7518 (2014): 414-417. [00:19:58] Friendliness pays huge dividends. [00:24:32] Sue Carter, PhD on oxytocin. [00:25:27] Sexual behavior of bonobo females helps form alliances; Article: Parish, Amy Randall. "Female relationships in bonobos (Pan paniscus)." Hu Nat 7.1 (1996): 61-96. [00:27:24] Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution, by Richard Wrangham. [00:31:08] Jane Goodall; Documentary: Jane. [00:31:18] Claudine Andre; Documentary: Bonobos: Back to the Wild. [00:32:23] Louis Leakey funded Jane Goodall, Dian Fossey, and Birutė Galdikas (The Trimates) to study hominids. [00:38:41] Books: The Origin of Species and The Descent of Man, by Charles Darwin. [00:39:45] Michael Tomasello, PhD. [00:47:14] Group identity. [00:53:47] Paul Bloom, PhD. [00:59:06] Increasing friendliness; Contact hypothesis. [00:59:41] Policy recommendations and innovations to increase friendliness. [01:06:40] Book: The Decline and Rise of Democracy: A Global History from Antiquity to Today, by David Stasavage. [01:09:17] Brian on Twitter. [01:09:52] Getting a dog: refer to the Humane Society website. [01:10:51] Hypoallergenic dogs have the same amount of dander; Study: Nicholas, Charlotte E., et al. "Dog allergen levels in homes with hypoallergenic compared with nonhypoallergenic dogs." American journal of rhinology & allergy 25.4 (2011): 252-256. [01:11:50] American Kennel Club.

We get a lot of questions from our clients about postprandial fatigue. Never heard of it? Well you’ve certainly familiar with the term “food coma” - and perhaps with the experience of being in one. What causes this phenomenon and why does it affect some people more than others? Is it normal to need a nap after lunch?  On this podcast I’m joined by NBT Scientific Director Megan Hall to talk about postprandial fatigue - the sleepiness, difficulty focusing, and even dizziness or nausea that strikes after consuming a meal. Megan talks about some of the biological processes behind the need for a post-meal snooze, and when to suspect a deeper pathology. She also offers practical tips to help you resolve your own postprandial fatigue. Thank you everyone who so generously supports this podcast on Patreon - without your support, we wouldn’t be able to keep this podcast independent and free of ads. So thank you. And just a reminder - as a Patreon supporter - not only do you have our eternal gratitude, but also... You get some awesome gifts - including 20-35% discounts on all supplements we recommend when working with clients, which saves many of our supporters $50-$100 a month over what they were previously paying on Amazon. So by supporting the podcast, they’re actually spending LESS money each month. In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from krill oil to mitochondrial support. We’ve worked really hard to make sure that the bonuses you get are actually way more valuable than what you pay whatever level you choose to support us at. So if you’d like to support the podcast and get access to the discounts and Office Hours, just head over to NBT.link and sign up there. Here’s the outline of this interview with Megan Hall: [00:04:25] Common symptoms of postprandial fatigue. [00:05:46] Reactive hypoglycemia; Study: Johnson, Debra D., Kay E. Dorr, and Wendell M. Swenson. "Reactive hypoglycemia." JAMA 243.11 (1980): 1151-1155.  [00:06:35] Diagnosing reactive hypoglycemia; Study: CHALEW, STUART, et al. "Diagnosis of reactive hypoglycemia: pitfalls in the use of the oral glucose tolerance test." Southern Medical Journal 79.3 (1986): 285-287. [00:09:00] Symptoms and causes of hypoglycemia. [00:09:37] Increased insulin sensitivity; Studies: 1. Brun, J. F., et al. "Increased insulin sensitivity and basal insulin effectiveness in postprandial reactive hypoglycaemia." Acta Diabetologica 33.1 (1996): 1-6; 2. Vexiau, P., B. Legoff, and G. Cathelineau. "Insulin and cortisol secretion during OGTT in patients with reactive hypoglycaemia with or without clinical symptoms." Hormone and metabolic research 15.09 (1983): 419-421. [00:09:47] Hypocortisolism; Studies: 1. Meyer, Gesine, et al. "Nocturnal hypoglycemia identified by a continuous glucose monitoring system in patients with primary adrenal insufficiency (Addison's disease)." Diabetes Technology & Therapeutics 14.5 (2012): 386-388; 2. Christiansen, Jens Juel, et al. "Effects of cortisol on carbohydrate, lipid, and protein metabolism: studies of acute cortisol withdrawal in adrenocortical failure." The Journal of Clinical Endocrinology & Metabolism 92.9 (2007): 3553-3559. [00:10:05] Hypothyroidism; Studies: 1. Kalra, Sanjay, Ambika Gopalakrishnan Unnikrishnan, and Rakesh Sahay. "The hypoglycemic side of hypothyroidism." Indian Journal of Endocrinology and Metabolism 18.1 (2014): 1; 2. Yadav, Tek Chand, et al. "Recurrent hypoglycemia: An unusual finding of hypothyroidism." Thyroid Research and Practice 14.3 (2017): 127. [00:10:53] What to do about hypoglycemia. [00:13:09] Accelerated gastric emptying. [00:16:20] Reactive hypoglycemia after exercise. [00:18:51] Postprandial hyperglycemia; Study: Gerich, John E. "Clinical significance, pathogenesis, and management of postprandial hyperglycemia." Archives of internal medicine 163.11 (2003): 1306-1316. [00:20:38] Problems associated with hyperglycemia; Studies: 1. Ceriello, Antonio, et al. "Meal-induced oxidative stress and low-density lipoprotein oxidation in diabetes: the possible role of hyperglycemia." Metabolism 48.12 (1999): 1503-1508; 2. Ceriello, Antonio, et al. "Meal-generated oxidative stress in type 2 diabetic patients." Diabetes care 21.9 (1998): 1529-1533; 3. Cavalot, F. "Do data in the literature indicate that glycaemic variability is a clinical problem? Glycaemic variability and vascular complications of diabetes." Diabetes, Obesity and Metabolism 15.s2 (2013): 3-8; 4. Ceriello, Antonio, et al. "Evidence for an independent and cumulative effect of postprandial hypertriglyceridemia and hyperglycemia on endothelial dysfunction and oxidative stress generation: effects of short-and long-term simvastatin treatment." Circulation 106.10 (2002): 1211-1218; 5. Tibaldi, Joseph. "Importance of postprandial glucose levels as a target for glycemic control in type 2 diabetes." Southern medical journal 102.1 (2009): 60-66. [00:21:24] Insulin resistance. [00:21:39] Video: PAH 2016 - A systems analysis approach to insulin resistance, with Dr. Tommy Wood. [00:23:02] What to do: Look at diet; 1. Krebs, Jeremy D., et al. "Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes." Journal of the American College of Nutrition 32.1 (2013): 11-17; 2. Lin, Po-Ju, and Katarina T. Borer. "Third exposure to a reduced carbohydrate meal lowers evening postprandial insulin and GIP responses and HOMA-IR estimate of insulin resistance." PloS one 11.10 (2016): e0165378; 3. MacDonald, Ian A. "A review of recent evidence relating to sugars, insulin resistance and diabetes." European journal of nutrition 55.2 (2016): 17-23; 4. Bradley, Una, et al. "Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial." Diabetes 58.12 (2009): 2741-2748. [00:28:46] Mediterranean diet; Study: Guasch-Ferré, Marta, et al. "Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence." Oxidative Medicine and Cellular Longevity 2017 (2017). [00:29:56] Endotoxemia and insulin resistance 1. Moreira, AP Boroni, and R. de Cássia Gonçalves Alfenas. "The influence of endotoxemia on the molecular mechanisms of insulin resistance." Nutrición hospitalaria 27.2 (2012): 382-390; 2. Cani, Patrice D., et al. "Metabolic endotoxemia initiates obesity and insulin resistance." Diabetes 56.7 (2007): 1761-1772. [00:30:24] Megan's outline for this podcast.  [00:31:19] When fatigue after a meal might be normal. [00:33:08] Article: Why a pandemic flu shot caused narcolepsy. [00:33:49] Both high fat and high carb meals can cause sleepiness; Study: Wells, Anita S., et al. "Effects of meals on objective and subjective measures of daytime sleepiness." Journal of applied physiology 84.2 (1998): 507-515. [00:33:56] Intestinal stimulation can cause sleepiness; Kukorelli, Tibor, and Gábor Juhász. "Electroencephalographic synchronization induced by stimulation of small intestine and splanchnic nerve in cats." Electroencephalography and clinical neurophysiology 41.5 (1976): 491-500. [00:34:20] Sleepiness after eating vs. just chewing; Study: MJ Harnish, SR Greenleaf, WC Orr, “A comparison of feeding to cephalic stimulation on postprandial sleepiness.” Physiology & behavior 64.1 (1998):93-96. [00:34:38] Cholecystokinin (CCK) may affect the alert centers in the brain; Study: Wells, Anita S., et al. "Influences of fat and carbohydrate on postprandial sleepiness, mood, and hormones." Physiology & behavior 61.5 (1997): 679-686. [00:37:13] Thermogenesis; Study: Zammit, Gary K., et al. "Postprandial sleep and thermogenesis in normal men." Physiology & behavior 52.2 (1992): 251-259. [00:37:40] Summary: How to fix the problem. [00:38:43] Nutrisense for continuous glucose monitoring (CGM). [00:46:29] Timing your walk with glucose peak; Study: Reynolds, Andrew N., and Bernard J. Venn. "The timing of activity after eating affects the glycaemic response of healthy adults: a randomised controlled trial." nutrients 10.11 (2018): 1743. [00:51:01] Support NBT on Patreon to access the forum.  

Trey Suntrup, PhD is a product engineer who earned his doctorate in physics and electrical engineering from the University of California, Santa Barbara in 2015. He is currently the Head of Product at Readout Health, the St. Louis startup that recently launched the Biosense breath ketone meter. Following a successful clinical trial in the autumn of 2019, Biosense has entered the consumer, clinical, and research market as a tool to help those wanting to lose weight or manage blood glucose with a ketogenic diet. On this podcast, Trey discusses breath acetone testing and how it can be used to improve health outcomes. He shares the results of the clinical trial supporting the Biosense meter, including the finding that measurements must be collected multiple times daily to truly evaluate the benefit of a ketogenic or intermittent fasting plan. He also describes some of the advantages of breath testing over blood ketone measurement.  Here’s the outline of this interview with Trey Suntrup: [00:00:15] James McCarter; Podcasts: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years and Nutritional Ketosis and Guided Behavior Change to Reverse Type 2 Diabetes.  [00:00:20] Virta Health. [00:00:23] Douglas Hilbert; Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor. [00:01:02] Trey's background. [00:04:16] NBT Podcasts on ketosis and ketones with Dominic D'Agostino, Ken Ford, Brianna Stubbs 1, 2, 3, 4; Catherine Crofts, Megan Hall. [00:04:29] Megan Hall’s Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:04:52] Types of ketones and methods for measuring them. [00:10:03] Study of endurance runners in ketosis: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374. [00:11:37] Problems with measuring BHB blood ketones. [00:15:49] Deriving meaning from acetone meter results; The ACEs Unit. [00:21:49] Clinical trial: Suntrup, Donald J., et al. "Characterization of a high-resolution breath acetone meter for ketosis monitoring." medRxiv (2020). Interpretation of trial results. [00:26:15] Ken Ford on the signalling properties of ketones: STEM-Talk Podcast Episode 50: Ken Ford Talks about Ketosis, Optimizing Exercise, and the Future Direction of Science, Technology, and Culture. [00:26:26] Ketogains: Chase results, not ketones. [00:29:29] Early Time-Restricted Eating, Intermittent Fasting. Review: Mattson, Mark P., Valter D. Longo, and Michelle Harvie. "Impact of intermittent fasting on health and disease processes." Ageing research reviews 39 (2017): 46-58. [00:32:43] Biosense blog post: The Effects and Impact of Ketones and Fasting. [00:33:13] Marty Kendall’s blog post: Is the acetone:glucose ratio the Holy Grail of tracking optimal ketosis levels? [00:33:56] Continuous glucose monitors (CGM). [00:35:16] Integration with Cronometer. [00:35:48] Heads up Health; NBT podcast w/ founder David Korsunsky: How to Use Data to Take Control of Your Health. [00:38:25] Senza app. [00:40:52] Getting the biosense meter: Biosense website. [00:42:10] Upcoming clinical trials. [00:46:45] Find Trey on LinkedIn. 

T. K. Coleman is the Director of Entrepreneurial Education at the Foundation for Economic Education (FEE) and the host of The Revolution of One podcast. As a member of the FEE faculty, he is a prolific writer and speaker and leads workshops on themes related to entrepreneurship, economics, and education. I met T.K. through our friends at The Minimalists podcast, where T.K. is a regular guest. On this podcast, T.K. and I are talking about race relations in America. This topic has made headlines recently, but the stress of being black in the US is nothing new for people who cope every day with a society that refuses to fully accept them. T.K. is one of the best speakers I’ve ever heard describe the struggles facing young people of colour in a system that is biased to favour some over others. He discusses the fundamental fears that keep us divided, the reasons COVID-19 disproportionately affects African Americans and some of the key factors that can help us overcome our differences. Here’s the outline of this interview with T.K. Coleman: [00:00:32] The Minimalists podcast. [00:01:08] The fall of CrossFit founder and CEO Greg Glassman. [00:03:38] Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play; Book: Free to Learn. [00:04:19] Foundation for Economic Education (FEE). [00:05:27] Cofounded the Praxis apprenticeship program with Isaac Morehouse. Praxis introductory video. [00:09:11] Nicholas Taleb. [00:12:12] Race relations. [00:17:25] Video: Sapolsky on Depression in U.S. [00:18:22] Struggles: white students vs black students. [00:23:18] Book: Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, by Marshall Rosenberg. [00:23:53] Book: Language and the Pursuit of Happiness, by Chalmers Brothers. [00:24:43] Book: How to Win Friends and Influence People, by Dale Carnegie. [00:27:57] How to know yourself. [00:28:58] Article: Taking a Walk as a Revolutionary Act by T.K. Coleman and Isaac Morehouse. [00:29:28] Book: Journey of Awakening by Ram Dass. [00:31:06] Acceptance and Commitment Therapy (ACT); Russell Harris article on ACT: Embracing Your Demons: An Overview of Acceptance and Commitment Therapy. [00:31:16] Book: The Righteous Mind: Why Good People Are Divided by Politics and Religion, by Jonathan Haidt. [00:32:58] Article: The coronavirus is infecting and killing black Americans at an alarmingly high rate. [00:34:19] Economic, educational, and cultural factors. [00:39:51] The West Memphis Three. [00:42:26] Video: Heartland Future Talks 2019: Robert Sapolsky & Lone Frank. [00:42:35] Book: Why Zebras Don't Get Ulcers, Third Edition, by Robert Sapolsky. [00:44:16] The war on drugs. [00:46:17] A16Z podcast: What We Can’t Reveal We Can’t Heal. [00:57:33] Book: Behave: The Biology of Humans at Our Best and Worst; Video: Robert Sapolsky. [01:08:26] Exposing kids to diversity. [01:13:05] Increasing opportunity rather than giving preferential treatment based on demographic. [01:18:28] Book: The Evolution of Everything: How New Ideas Emerge by Matt Ridley. [01:18:33] Video: Nassim Nicholas Taleb: "Localism and its Application to Lebanon". [01:18:51] The rich always fear the poor. [01:20:02] Follow T.K.’s work.

Jodi Flaws is a Professor of Comparative Biosciences and the Principal Investigator at the Reproductive Toxicology Laboratory in the College of Veterinary Medicine at the University of Illinois. Her lab studies the effects of environmental pollutants on the development and function of the human body, specifically relating to endocrine and reproductive health. Joining her is Karen Chiu, a PhD student whose work focuses on the impact and mechanism of various chemicals on the gut microbiome. On the podcast today Dr. Flaws and Karen Chiu discuss some of the health-damaging chemicals that have become ubiquitous in our food supply, personal care items, and even our carpeting and mattresses. They describe some of the physiological effects of these pollutants, including potentially deleterious changes to the gut microbiota and early reproductive aging. They also share tips for reducing and mitigating exposure to these compounds. After recording this podcast Karen talked with me a bit about organic foods - are they worth the additional cost to avoid some of these toxic chemicals? It turns out that while they are exposed to fewer pesticides, hormones, and antibiotics than conventional foods, it’s not true that organic foods are totally free of these contaminants. If you see the "USDA Organic" label, you can assume the food is at least 95% organic, while a product that claims to be “made with” organic ingredients is at least 70% organic. In her opinion, organic foods and products are the way to go when possible, given their lighter chemical load. It’s always a good idea to wash your produce to get as much of the pesticide residues off whether it be organic or conventional. Here’s the outline of this interview with Jodi Flaws and Karen Chiu: [00:00:30] Paper: Chiu, Karen, et al. "The Impact of Environmental Chemicals on the Gut Microbiome." Toxicological Sciences (2020). [00:01:25] Background and interest in environmental chemicals. [00:03:35] Endocrine-disrupting chemicals. [00:04:37] Phthalates and how they affect the body. [00:06:08] Effects of Phthalates on the microbiome. [00:07:15] Butyrate; Podcast: Microbiome Myths and Misconceptions, with Lucy Mailing, PhD. [00:08:58] Potential effects of pesticides: increased lipid accumulation, decreased glucose tolerance, increased expression of adipogenic genes; Review: Xiao, Xiao, John M. Clark, and Yeonhwa Park. "Potential contribution of insecticide exposure and development of obesity and type 2 diabetes." Food and Chemical Toxicology 105 (2017): 456-474. [00:10:44] Reducing exposure to phthalates. [00:12:26] Environmental Working Group (EWG) database. [00:14:09] Bisphenols. [00:16:51] "BPA-free" - not necessarily safer. [00:18:13] Effects of bisphenols on the gut microbiome. [00:18:43] Bisphenol exposure in mice, effects on microbiome; Study: Javurek, Angela B., et al. "Effects of exposure to bisphenol A and ethinyl estradiol on the gut microbiota of parents and their offspring in a rodent model." Gut Microbes 7.6 (2016): 471-485. [00:19:00] Akkermansia beneficial for intestinal immunity; Study: Ottman, Noora, et al. "Pili-like proteins of Akkermansia muciniphila modulate host immune responses and gut barrier function." PloS one 12.3 (2017). [00:20:24] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:21:12] Persistent organic pollutants: polychlorinated biphenyls (PCBs), Polycyclic aromatic hydrocarbons (PAHs), Perfluorochemicals (PFCs), flame retardants and their adverse health effects. [00:24:42] Exercise can attenuate change in the gut microbiome caused by PCBs; Study: Choi, Jeong June, et al. "Exercise attenuates PCB-induced changes in the mouse gut microbiome." Environmental health perspectives 121.6 (2013): 725-730. [00:25:54] Hepcidin; Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It, with Megan Hall. [00:27:20] Strategies for limiting exposure. [00:29:20] Heavy Metals - lead, cadmium, arsenic and their effects on the microbiome. [00:32:49] Higher arsenic levels can lead to higher Citrobacter population; Study: Wu, Fen, et al. "The role of gut microbiome and its interaction with arsenic exposure in carotid intima-media thickness in a Bangladesh population." Environment international 123 (2019): 104-113. [00:33:29] Arsenic exposure increases TMAO; Study: Kuroda, Kaoru Yoshida Yoshinori Inoue Koichi, Hua Chen Hideki Wanibuchi Shoji Fukushima, and Ginji Endo. "Urinary excretion of arsenic metabolites after long-term oral administration of various arsenic compounds to rats." Journal of Toxicology and Environmental Health Part A 54.3 (1998): 179-192. [00:34:18] Chris Masterjohn and Chris Kressor on TMAO. [00:34:40] Glyphosate alters gut microbiota; Studies: Blot, Nicolas, et al. "Glyphosate, but not its metabolite AMPA, alters the honeybee gut microbiota." PloS one 14.4 (2019) and Aitbali, Yassine, et al. "Glyphosate based-herbicide exposure affects gut microbiota, anxiety and depression-like behaviors in mice." Neurotoxicology and teratology 67 (2018): 44-49. [00:40:33] Pig GI tract similar to humans; Dr. Sharon Donovan. [00:42:34] Siloxanes (silicone products). [00:43:52] Siloxanes; Associated with hypothyroid in cats: Poutasse, Carolyn M., et al. "Silicone pet tags associate tris (1, 3-dichloro-2-isopropyl) phosphate exposures with feline hyperthyroidism." Environmental science & technology 53.15 (2019): 9203-9213; associated with age of menopause: Chow, Erika T., and Shruthi Mahalingaiah. "Cosmetics use and age at menopause: is there a connection?." Fertility and sterility 106.4 (2016): 978-990. [00:45:03] Nicolas Taleb; Incerto series. [00:45:31] Hot flashes and potential causes. [00:45:51] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:47:23] Link between phthalate exposure and hot flashes (research coming soon). [00:50:29] Genetic mutation in sperm linked to autism risk. Study: Breuss, Martin W., et al. "Autism risk in offspring can be assessed through quantification of male sperm mosaicism." Nature Medicine 26.1 (2020): 143-150. [00:50:45] Effects of phthalates on men include early reproductive aging; Study: Barakat, Radwa, et al. "Prenatal exposure to DEHP induces premature reproductive senescence in male mice." Toxicological Sciences 156.1 (2017): 96-108. [00:51:14] Things to do to reduce exposure; CertiPUR-US. [00:55:17] Contact Dr. Flaws. Instagram. [00:57:13] heeds.org for information on endocrine-disrupting chemicals.

Peter Gray, Ph.D., a research professor at Boston College, has conducted and published research in comparative, evolutionary, developmental, and educational psychology. His current research and writing focus primarily on children's natural ways of learning and the life-long value of play, concepts discussed in his book, Free to Learn. Dr. Gray is also president of the nonprofit Alliance for Self-Directed Education and a founding board member of the nonprofit Let Grow.  On this podcast, Dr. Gray draws evidence from anthropology, psychology, and history to argue that we must entrust children to steer their own learning and development. He shares the story of his own son’s behavioural difficulties, which led the family to explore alternatives to traditional education. He also describes his own research on the long-term outcomes of children who are unschooled and addresses some of the main concerns parents have about informal education. Here’s the outline of this interview with Peter Gray: [00:00:10] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:00:44] The story of Peter’s son, Scott. [00:04:40] Sudbury Valley School in Framingham, MA.  [00:12:42] Podcast: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:13:13] Education in hunter gatherer populations. [00:19:42] Biological theory of education. [00:21:45] Book: The Art of Tracking, the Origin of Science, by Louis Liebenberg. [00:25:11] Agriculture as catalyst for change. [00:31:06] Book: Against the Grain: A Deep History of the Earliest States, by James C Scott. [00:32:48] The importance of play. [00:33:52] Curiosity and playfulness. [00:37:07] Books: The Play of Animals and The Play of Man, by Karl Groos. [00:41:51] Book: The Moral Judgement of the Child, by Jean Piaget. [00:43:37] Unschooling. [00:44:14] Agile Learning Centers. [00:45:03] The Alliance for Self-Directed Education. [00:46:38] Unschooling rising in popularity among homeschoolers. [00:49:19] Study of 232 unschooling families: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013). [00:49:42] Study of 75 adults who were unschooled: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013). [00:51:21] Getting into college. [00:55:24] Age mixing and scaffolding. [01:01:00] "Please Trespass" sign. [01:01:30] Book: Playborhood: Turn Your Neighborhood Into a Place for Play, by Mike Lanza. [01:06:36] Peters Blog: Freedom to Learn. [01:07:13] Find Peter on Facebook.  [01:08:40] The hole in the wall project.

With summer right around the corner, huge kiosks of sunscreen are on display at stores everywhere, reminding us to fear the sun. We’ve been told for years that sunlight is something to guard against - and, of course, most of us know someone who’s had a suspicious mole removed. But we also know the sun is needed for vitamin D production - plus, it just feels great on our skin! And obviously our ancestors weren’t slathering on Coppertone when they left the cave. It seems to be a no-win situation until you learn the facts about sunlight. NBT Scientific Director Megan Hall is with me today to talk about the critical role of sunlight for health and wellness. She outlines the many benefits of sun exposure that go far beyond vitamin D production and sets the record straight on UVA vs UVB rays, skin cancer, and how sunscreen is actually working against you. Here’s the outline of this interview with Megan Hall: [00:00:11] Megan's new puppy. [00:03:35] Podcast w/ Kira Furie: Breaking Through the Diet Culture: Medical Care for Every Size. [00:05:42] Vitamin D and conditions associated with low levels. [00:07:40] Book: Hidden Valley Road: Inside the Mind of an American Family, by Robert Kolker. [00:08:22] Optimal Levels and dosing of Vitamin D. [00:12:55] Vitamin D Calculator. [00:13:47] COVID-19 and Vitamin D; Studies: 1. Glicio, El James. "Vitamin D Level of Mild and Severe Elderly Cases of COVID-19: A Preliminary Report." Available at SSRN 3593258 (2020); 2. De Smet, Dieter, et al. "Vitamin D deficiency as risk factor for severe COVID-19: a convergence of two pandemics." medRxiv (2020); 3. D’Avolio, Antonio, et al. "25-hydroxyvitamin D concentrations are lower in patients with positive PCR for SARS-CoV-2." Nutrients 12.5 (2020): 1359; 4. Meltzer, David O., et al. "Association of Vitamin D Deficiency and Treatment with COVID-19 Incidence." medRxiv (2020). [00:15:20] Vitamin D and ACE2. [00:17:46] Benefits of sunshine beyond vitamin D. [00:18:01] Circadian rhythm. [00:18:29] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:18:30] Bill Lagakos; Podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:18:35] Nitric oxide. [00:19:01] Malcolm Kendrick; Podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:19:25] Homocysteine; glycocalyx. [00:21:20] Ivor Cummins; Podcasts with Ivor: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:22:24] UV exposure suppresses symptoms of metabolic syndrome; Study: Geldenhuys, Sian, et al. "Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet." Diabetes 63.11 (2014): 3759-3769. [00:22:54] Melatonin. [00:25:39] Serotonin; Study: Lambert, Gavin W., et al. "Effect of sunlight and season on serotonin turnover in the brain." The Lancet 360.9348 (2002): 1840-1842. [00:26:26] Immunomodulation. [00:26:45] Vitamin D and Multiple Sclerosis; Reduced risk of MS: van der Mei, Ingrid AF, et al. "Past exposure to sun, skin phenotype, and risk of multiple sclerosis: case-control study." Bmj 327.7410 (2003): 316; Reduced risk of depression and fatigue: Knippenberg, S., et al. "Higher levels of reported sun exposure, and not vitamin D status, are associated with less depressive symptoms and fatigue in multiple sclerosis." Acta Neurologica Scandinavica 129.2 (2014): 123-131; MRI neurodegeneration scores inversely associated with sun exposure: Zivadinov, Robert, et al. "Interdependence and contributions of sun exposure and vitamin D to MRI measures in multiple sclerosis." J Neurol Neurosurg Psychiatry 84.10 (2013): 1075-1081. [00:27:20] UV treatment increased glucagon-stimulated insulin secretion; Study: Colas, C., et al. "Insulin secretion and plasma 1, 25-(OH) 2D after UV-B irradiation in healthy adults." Hormone and metabolic research 21.3 (1989): 154-155. [00:27:27] Prevention and treatment of skin conditions; Study: Søyland, E., et al. "Sun exposure induces rapid immunological changes in skin and peripheral blood in patients with psoriasis." British Journal of Dermatology 164.2 (2011): 344-355. [00:27:49] Sun exposure related to life expectancy; Study: Lindqvist, Pelle G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387.  [00:30:14] Outline of this interview. [00:31:04] UVA and UVB rays; UVB needed for Vitamin D Production: Wacker, Matthias, and Michael F. Holick. "Sunlight and Vitamin D: A global perspective for health." Dermato-endocrinology 5.1 (2013): 51-108. [00:31:31] Inverse correlation between dose of UVB and melanoma: Study: Godar, Dianne E., Madhan Subramanian, and Stephen J. Merrill. "Cutaneous malignant melanoma incidences analyzed worldwide by sex, age, and skin type over personal Ultraviolet-B dose shows no role for sunburn but implies one for Vitamin D3." Dermato-endocrinology 9.1 (2017): e1267077. [00:33:43] Sunscreens; coral bleaching: Downs, Craig A., et al. "Toxicopathological effects of the sunscreen UV filter, oxybenzone (benzophenone-3), on coral planulae and cultured primary cells and its environmental contamination in Hawaii and the US Virgin Islands." Archives of environmental contamination and toxicology 70.2 (2016): 265-288.  [00:43:20] Join the discussion on the NBT forum when you support us on Patreon.

Kira Furie earned her BS in Biological Sciences and her BA in Dance, graduating from UC Santa Barbara in 2018. She spent time dancing professionally in New York City and is currently working on a research project with an Addiction Medicine MD based in Los Angeles, California. Her interdisciplinary background, personal experience with injuries, yoga teaching, and research have given her a specific interest in Integrative Medicine, which she hopes to implement in her future medical practice. On this podcast, Megan Hall interviews Kira about the series of injuries that led to her interest in physical therapy and later to medicine. Influenced heavily by the prevalence of eating disorders and the Health at Every Size movement, Kira discusses her current plans to bring prevention and wellness aspects to medical practice, while promoting a body-positive environment. She also describes “thin privilege” - an aspect of the current medical system that many of us take for granted. Here’s the outline of this interview with Kira Furie: [00:01:23] Kira's background and interest in medicine. [00:05:27] An untreated hip injury leading to more problems. [00:10:40] Video: Brené Brown on Empathy. [00:11:10] Psychology and yoga. [00:12:39] The Minimalists Podcast. [00:13:47] Sports and Performance Psychologist Simon Marshall, PhD.  [00:14:20] Prevention. [00:14:43] Jeffery N. Wilkins, MD, Addiction Medicine Specialist in LA. [00:15:17] Primary vs. Secondary Prevention. [00:17:34] Lack of connection as the greatest factor leading to addiction. [00:19:00] The importance of connection; Podcasts on social connection: Building Compassionate Communities to Improve Public Health, and Maintaining Social Connection in the Era of COVID-19, both with Julian Abel. [00:19:37] Health at Every Size (HAES). [00:19:51] Book: Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch. [00:19:57] Book: Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain Fail to Understand About Weight, by Linda Bacon, PhD. and Lucy Aphramor, PhD. Read the intro to the book. [00:21:11] Lindo Bacon (formerly Linda); Review: Bacon, Linda, and Lucy Aphramor. "Weight science: evaluating the evidence for a paradigm shift." Nutrition journal 10.1 (2011): 9. [00:23:22] Thin privilege. [00:25:19] Body Mass Index (BMI) as a health marker. [00:26:40] People in "overweight" category live longer; Study approved by CDC: Flegal, Katherine M., et al. "Excess deaths associated with underweight, overweight, and obesity." Jama 293.15 (2005): 1861-1867. [00:28:14] Looking ahead as a future physician. [00:32:41] Physicians for Ancestral Health.

This week, something slightly different, an episode first published on the new XTERRA Podcast hosted by our friends Dr Simon Marshall and Lesley Paterson. If you haven’t done so already, you might want to take a moment to add the XTERRA podcast in your app. In particular, I’d like to draw your attention to the second episode where they talk to experts about how to cope with COVID-19 and share their own stories of dealing with uncertainty, the good and bad of social media, and how the concept of ‘structure, routine, and reward’ can help. Back to the episode, you’re about to hear. If you’re an endurance athlete and complain of fatigue, insomnia, hormone problems, anxiety, depression, bloating, or other gut issues – you are not alone. In this episode of the XTERRA Podcast five-time off-road triathlon World Champ Lesley Paterson and her husband, sports psychologist Dr. Simon Marshall, talk about their own struggle-journey through the aforementioned health issues and share what they learned along the way.  

There are so many great reasons to do resistance training - even for endurance athletes and self-described non-athletes who simply want to increase healthspan. We know that strength training improves quality of life, bone health, insulin sensitivity, body composition, and neurological health. However, in this uncertain era of COVID-19, commercial gyms are almost universally closed and many people are challenged to find new ways to maintain their training regimen. On this podcast, NBT Head of Strength and Conditioning, Zach Moore, CSCS is with me to discuss the best strategies for adapting your strength training routine - or starting one - when you don’t have a gym. He describes creative ways to use bodyweight and household items to challenge yourself and load muscles and shares his favourite online resources to refer to for proper form. If you're just considering adding strength training to your routine, Zach also offers a simple way to get started. Here’s the outline of this interview with Zach Moore: [00:03:44] Outline for this podcast.   [00:04:07] 4-quadrant model. [00:04:32] Study: Westcott, Wayne L. "Resistance training is medicine: effects of strength training on health." Current sports medicine reports 11.4 (2012): 209-216. [00:04:44] The importance of type II muscle fibers as we age; Study: Nilwik, Rachel, et al. "The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size." Experimental gerontology 48.5 (2013): 492-498.  [00:06:53] Joe Friel; Podcast: Joe Friel: World-Class Coach of Elite Athletes; Book: Fast After 50: How to Race Strong for the Rest of Your Life. [00:07:57] Subjective quality of life; Study: Hart, Peter D., and Diona J. Buck. "The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis." Health promotion perspectives 9.1 (2019): 1. [00:09:26] Bone health; Studies: 1. Chen, Hung‐Ting, et al. "Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity." Journal of the American Geriatrics Society 65.4 (2017): 827-832. 2. Hong, A. Ram, and Sang Wan Kim. "Effects of resistance exercise on bone health." Endocrinology and Metabolism 33.4 (2018): 435-444. [00:11:35] Muscle as a glucose sink and improvement of insulin sensitivity; Studies: 1. Han, Seung Jin, et al. "Association of thigh muscle mass with insulin resistance and incident type 2 diabetes mellitus in Japanese Americans." Diabetes & metabolism journal 42.6 (2018): 488-495. 2. Croymans, Daniel M., et al. "Resistance training improves indices of muscle insulin sensitivity and β-cell function in overweight/obese, sedentary young men." Journal of applied physiology 115.9 (2013): 1245-1253. [00:13:11] Body Composition. [00:14:47] Fewer injuries in athletes; Study: Fleck, Steven J., and Jeff E. Falkel. "Value of resistance training for the reduction of sports injuries." Sports Medicine 3.1 (1986): 61-68.  [00:15:47] Resistance exercise results in fewer injuries than other sports, especially if someone is there to teach proper form. Studies: Aasa, Ulrika, et al. "Injuries among weightlifters and powerlifters: a systematic review." Br J Sports Med 51.4 (2017): 211-219; Faigenbaum, Avery D., and Gregory D. Myer. "Resistance training among young athletes: safety, efficacy and injury prevention effects." British journal of sports medicine 44.1 (2010): 56-63. [00:16:40] Improved endurance performance; Study: Blagrove, Richard C., Glyn Howatson, and Philip R. Hayes. "Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review." Sports medicine 48.5 (2018): 1117-1149.  [00:16:50] Podcast: The Importance of Strength Training for Endurance Athletes, with Mike T. Nelson. Podcast: The Importance of Strength and Mobility for Mountain Bikers, with James Wilson. [00:17:02] Neurocognitive health; Study: Herold, Fabian, et al. "Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements–a systematic review." European Review of Aging and Physical Activity 16.1 (2019): 10. [00:18:19] Strength training when the gym is closed. [00:21:58] Incorporating movement into your day. [00:22:19] Habit stacking; Podcast: How to Get Motivated, with Simon Marshall, PhD. [00:28:35] Strength training for endurance athletes. [00:30:58] Elite Performance Members Club Forum. [00:32:43] Simple workout structure: 2x/week, lower body + upper body push + upper body pull. [00:37:57] Why some people struggle with strength training. [00:40:01] Zach’s recommended strength training YouTube channels: Jerry Teixeira for bodyweight exercises; Alan Thrall for barbell exercises when you’re back at the gym. [00:41:11] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:42:08] Exercise videos: pistol squat, Nordic hamstring curl, rows using a table, one-arm pushups. [00:46:29] Podcast: How to Protect Your Brain from Decline, with Josh Turknett, MD. [00:48:11] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:49:40] Blood flow restriction training. [00:53:03] The XTERRA Podcast, with Simon Marshall and Lesley Paterson. [00:53:56] Recovery. [00:54:49] Podcasts on sleep: with Greg Potter: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes; and Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors; with Ashley Mason:  Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems; and How to Use Cognitive Behavioral Therapy for Insomnia. [00:55:07] Sleep important for muscular adaptation with strength training; Study: Jåbekk, Pål, et al. "A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks resistance exercise." The Journal of Sports Medicine and Physical Fitness (2020). Also, see this graph. [00:55:23] Diet: protein, anti-inflammatory whole foods. [00:56:49] Getting the people you live with involved. [01:01:27] Support NBT on Patreon.

This week we’re doing something a little different, and sharing with you the latest Endurance Planet podcast, hosted by holistic health and endurance sports coach, Tawnee Prazak Gibson, MS, SCSC, CISSN. The episode features Julian Abel, MD, the Director of Compassionate Communities UK, who has been on the podcast before describing the social, financial, and health benefits that come with integrating social support into healthcare. I also participated in this podcast with Tawnee and Julian, and I thoroughly enjoyed the conversation. On this podcast, the three of us discuss the importance of social connection during this era of physical distancing and uncertainty. Many of us have had our daily routine sufficiently shaken. With this can come feelings of isolation and loneliness, yet it can also yield insight into what truly makes us happy. Julian, Tawnee and I talk about maintaining relationships during this challenging time, as well as reintegrating with others as lockdown mandates are lifted. We also discuss cohousing and alloparenting, and what my family is doing to build a stronger community. Here’s the outline of this interview with Julian Abel and Tawnee Gibson: [00:00:20] Endurance Planet Podcast. [00:00:31] Previous podcast with Julian Abel: Building Compassionate Communities to Improve Public Health. [00:01:41] Dr. Simon Marshall and Lesley Paterson at Braveheart Coaching. [00:03:00] Book: The Brave Athlete: Calm the F--k Down and Rise to the Occasion. [00:03:02] Endurance Planet Podcast: Simon Marshall, PhD, and Lesley Paterson: How To Be A Brave Athlete By Managing Your Brain. [00:03:16] Uncertainty and loneliness related to COVID-19. [00:07:24] Calming anxiety. [00:11:59] Deficit model of happiness. [00:13:03] Working from home. [00:13:21] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Deep Work: Rules for Focused Success in a Distracted World. [00:13:44] Stimulus control; Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:15:07] XTERRA podcast with Simon Marshall and Lesley Paterson. [00:15:22] Creating certainty in an uncertain world. [00:15:31] Book: Willpower by Roy Baumeister; Atomic Habits by James Clear. [00:16:02] External sources of happiness vs. focusing on what's important. [00:17:22] Book: Propaganda, by Edward Bernays. [00:21:22] Maintaining relationships during physical distancing. [00:24:39] Brad Kearns podcasts on parenting: Surprising Parenting Tips, Part 1 (Inverse Power of Praise) and Surprising Parenting Tips, Part 2 (The Importance of Perseverance Through Struggle). [00:25:26] Books: The Drama of the Gifted Child, by Alice Miller; Will I Ever Be Good Enough? By Dr. Karyl McBride. [00:30:35] Cordon sanitaire: restriction of movement. [00:34:54] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo. [00:36:06] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World. [00:36:36] Article: The Nuclear Family Was a Mistake, by David Brooks. [00:38:12] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary. [00:38:41] Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living, with Julie Kelly. [00:41:28] Solitude Deficiency. [00:43:31] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy  by Sarah Hrdy. [00:50:43] Public Health Palliative Care International (PHPCI) COVID19 resources. [00:52:44] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:59:47] Book: Rebel Ideas: The Power of Diverse Thinking, by Matthew Syed. [01:01:06] Reintegrating with others after lockdown. [01:03:53] Article: The Coronation, by Charles Eisenstein. [01:04:00] Book: The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It, by John Tierney and Roy Baumeister. [01:05:09] Article: Abel, Julian, et al. "Circles of care: should community development redefine the practice of palliative care?." BMJ supportive & palliative care 3.4 (2013): 383-388. [01:06:52] Harvard Study of Adult Development. [01:08:50] Christopher Ryan; Book: Civilized to Death: The Price of Progress and podcast: Civilized to Death: Are We Really Making Progress? [01:09:33] Book: Running with Sherman: The Donkey with the Heart of a Hero, by Christopher McDougall.

Back on the podcast today is our favourite neurologist, writer, podcaster, speaker and banjo player, Josh Turknett, MD. Josh’s many current projects include his Brainjo neuroscience-based educational courses, the Intelligence Unshackled podcast, and his virtual neurology practice.  He has recently authored two new books, Keto for Migraine and The Laws of Brainjo, with more on the way later this year.  On this podcast, Josh talks about his working theory of cognitive decline and how to best avoid it. He calls it the Demand Driven Decline Theory and explains why we need to build up our brain’s ability to repair and recover while also mitigating cognitive damage. Josh shares the best strategies to do this, and it’s simpler (and more fun) than you think.  Here’s the outline of this interview with Josh Turknett: [00:00:33] Previous podcast with Josh on unschooling: How to Support Childhood Cognitive Development. [00:00:44] Masters of Scale Podcast; episode with Nancy Lublin from the Crisis Text Line. [00:02:20] Supporting cognitive function as we age. [00:02:31] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:08:52] Modern hunter-gatherers and cognitive decline. [00:11:26] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, 4-quadrant model. [00:13:20] Cognitive activity protective against neurodegenerative disease; The nun study: Iacono, D., et al. "The Nun study: clinically silent AD, neuronal hypertrophy, and linguistic skills in early life." Neurology 73.9 (2009): 665-673. [00:15:19] Cognitive reserve. [00:16:03] Rats in enriched environments have structurally superior brains; Study: Torasdotter, Marita, et al. "Environmental enrichment results in higher levels of nerve growth factor mRNA in the rat visual cortex and hippocampus." Behavioural brain research 93.1-2 (1998): 83-90. [00:16:40] Auditory training program with rats reversed over 20 auditory processing deficits in the adult brain; Study: de Villers-Sidani, Etienne, et al. "Recovery of functional and structural age-related changes in the rat primary auditory cortex with operant training." Proceedings of the National Academy of Sciences 107.31 (2010): 13900-13905. [00:17:21] Intelligence Unshackled Podcast: Pioneer of Plasticity Dr. Michael Merzenich. [00:22:54] Maintaining cognitive activity as a predictor of physical activity; Study: Cheval, Boris, et al. "Relationship between decline in cognitive resources and physical activity." Health Psychology (2020). [00:25:29] Demand-driven decline theory. [00:26:20] Retiring earlier associated with higher mortality; Study: Wu, Chenkai, et al. "Association of retirement age with mortality: a population-based longitudinal study among older adults in the USA." J Epidemiol Community Health 70.9 (2016): 917-923. [00:27:00] “Widowhood effect” - 66% increased chance of death in the first three months after your spouse dies. Study: Moon, J. Robin, et al. "Short-and long-term associations between widowhood and mortality in the United States: longitudinal analyses." Journal of public health 36.3 (2014): 382-389. [00:29:56] The "better off dead" rule.  [00:32:32] Why the young are protected from cognitive decline: early demands on the nervous system. [00:37:57] How schools may undermine cognitive development. [00:40:03] What to do: recreate the demands on the nervous system of youth. [00:45:06] Book: The Laws of Brainjo: The Art & Science of Molding a Musical Mind, by Josh Turknett. [00:48:19] Teaching children - what should learning look like? [00:54:15] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:56:34] jturk.net. [00:56:45] Derek Sivers. [00:57:27] Transitioning to a virtual clinic.

Years ago, my own gut problems motivated me to seek answers outside the existing medical establishment, and with the help of my wife Julie I was able to get my diet and health back on track. Having now worked with thousands of athletes on their own health challenges and performance goals, it’s clear there are specific pitfalls that can accompany a high-level training regimen. On this podcast, NBT Scientific Director and coach Megan Hall is with me to discuss the latest science and clinical practice on the athlete’s gut. She talks about the importance of having a healthy GI system, why athletes struggle in this area, and specifically what to do when problems arise. We also discuss what I did to regain my own gut health. Be sure to see the end of the show notes for the outline Megan wrote to prepare for this podcast. It’s an excellent resource for anyone seeking solutions for their own gut problems. Here’s the outline of this interview with Megan Hall: [00:00:54] Podcast: Microbiome Myths and Misconceptions, with Lucy Mailing. [00:01:40] The importance of gut health. [00:03:13] Podcasts focusing on gut health, with Michael Ruscio, Jason Hawrelak, and Lauren Petersen. [00:03:51] Study: Lupien-Meilleur, Joseph, et al. "The interplay between the gut microbiota and gastrointestinal peptides: potential outcomes on the regulation of glucose control." Canadian Journal of Diabetes (2019). [00:04:12] Gut-muscle axis; Studies: Ticinesi, Andrea, et al. "Aging gut microbiota at the cross-road between nutrition, physical frailty, and sarcopenia: is there a gut–muscle axis?." Nutrients 9.12 (2017): 1303; and Lustgarten, Michael Sandy. "The role of the gut microbiome on skeletal muscle mass and physical function: 2019 update." Frontiers in Physiology 10 (2019): 1435.  [00:05:43] Why athletes struggle with gut health; Studies: Costa, R. J. S., et al. "Systematic review: exercise‐induced gastrointestinal syndrome—implications for health and intestinal disease." Alimentary pharmacology & therapeutics 46.3 (2017): 246-265; and Clark, Allison, and Núria Mach. "Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes." Journal of the International Society of Sports Nutrition 13.1 (2016): 43. [00:06:59] Article: de Oliveira, Erick P. "Runner's diarrhea: what is it, what causes it, and how can it be prevented?." Current opinion in gastroenterology 33.1 (2017): 41-46. [00:07:27] The 3 main causes of exercise-induced diarrhea: GI ischemia and reperfusion, mechanical and nutritional. [00:13:25] UCAN SuperStarch. [00:15:03] FODMAP fibers can increase gut symptoms; Study: Lis, Dana M., et al. "Low FODMAP: a preliminary strategy to reduce gastrointestinal distress in athletes." Medicine & Science in Sports & Exercise 50.1 (2018): 116-123. [00:17:30] Exercise-induced endotoxemia and ischemic injuries; Lipopolysaccharide (LPS) [00:18:08] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick. [00:19:05] Nutrition and immune system in athletes; Studies: 1, 2, 3, 4. [00:20:03] Common gut symptoms we see. [00:21:37] Nutrient deficiencies and overloads: zinc, magnesium, iron. [00:22:27] Iron overload impedes cardiovascular benefits of exercise; Study: Rossi, Emilly Martinelli, et al. "Chronic Iron Overload Restrains the Benefits of Aerobic Exercise to the Vasculature." Biological Trace Element Research (2020): 1-14. [00:25:08] Hepcidin; exercise increases hepcidin, which can lead to iron deficiency; Study: Goto, Kazushige, et al. "Resistance exercise causes greater serum hepcidin elevation than endurance (cycling) exercise." Plos one 15.2 (2020): e0228766. [00:27:55] What to do about GI symptoms. [00:28:07] Dr. Josh Turknett’s 4-Quadrant Model, described in this podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:28:19] Dietary manipulations; Autoimmune Protocol (AIP). [00:29:30] How Chris fixed his gut. [00:30:07] Book: The Paleo Diet for Athletes by Loren Cordain, PhD. [00:32:41] Lundburg rice tests for arsenic. [00:32:59] Training fuel: Carb + protein + fat vs. simple carbs alone. [00:37:18] Ultramarathon runners still in ketosis with up to 600g carbohydrate per day; Study: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374. [00:38:00] Team Sky’s James P Morton on promoting endurance training adaptation in skeletal muscle by nutritional manipulation; Study: Hawley, John A., and James P. Morton. "Ramping up the signal: promoting endurance training adaptation in skeletal muscle by nutritional manipulation." Clinical and Experimental Pharmacology and Physiology 41.8 (2014): 608-613. Also see article: The IRONMAN Guide to Ketosis, by Megan Hall and Tommy Wood. [00:38:24] “Sleep-low” strategy; Study: Marquet, Laurie-Anne, et al. "Enhanced endurance performance by periodization of carbohydrate intake:“sleep low” strategy." Medicine & Science in Sports & Exercise 48.4 (2016): 663-672. [00:40:23] Probiotics; Study: Wosinska, Laura, et al. "The Potential Impact of Probiotics on the Gut Microbiome of Athletes." Nutrients 11.10 (2019): 2270; Serum-derived Bovine Immunoglobulin in SBI Protect. [00:40:57] Testing if all else fails: blood, stool, Organic Acids Test (OAT). [00:43:05] Basic blood chemistry tests for gut health. [00:47:32] Gut microbiome testing; Onegevity Gutbio test. [00:48:44] Treatment for gut pathology. [00:49:08] Jason Hawrelak’s Probiotic Advisor. [00:49:48] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:50:52] Dietary fat causing intestinal permeability. [00:52:04] Blog post: Is a high-fat or ketogenic diet bad for your gut? by Lucy Mailing. [00:54:44] Getting enough calories. [00:55:00] Relative Energy Deficiency in Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:55:10] Studies on the detrimental effects of energy deficiency in athletes: 1. Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International journal of sport nutrition and exercise metabolism 28.4 (2018): 419-427 and 2. Fahrenholtz, Ida Lysdahl, et al. "Within‐day energy deficiency and reproductive function in female endurance athletes." Scandinavian journal of medicine & science in sports 28.3 (2018): 1139-1146. [00:56:35] Study: Hough, John, et al. "Daily running exercise may induce incomplete energy intake compensation: a 7-day crossover trial." Applied Physiology, Nutrition, and Metabolism 45.4 (2020): 446-449. [01:00:18] Fiber - timing and type. [01:02:27] Orthorexia. [01:05:02] Only 12% of Americans are metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [01:06:40]  Become an NBT Patron and gain access to the Elite Performance Members Club Forum. [01:07:05] Megan's outline for this podcast.

Microbiome researcher and scholar of integrative gut health Lucy Mailing, PhD. is back on the podcast with me today. Lucy just completed her doctoral degree at the University of Illinois at Urbana-Champaign, where she studied the effects of diet and exercise on the gut microbiome in states of health and disease. She has authored numerous peer-reviewed journal articles and recently won the Young Scientist Award at the International Scientific Conference on Probiotics, Prebiotics, Gut Microbiota, and Health in 2019. On this podcast, Lucy discusses her recent talk at the 2020 IHH-UCSF Symposium on Nutrition and Functional Medicine. The topic is myths and misconceptions about the microbiome - and some of these are quite surprising! We discuss gut testing methods and why some are better than others. Lucy explains why you consider skipping probiotics after a course of antibiotics and shares what to do instead to support repopulation of a healthy microbiota. She also discusses some of the best and worst gut-health supplements. Here’s the outline of this interview with Lucy Mailing: [00:00:30] Why care about the gut microbiome? [00:01:37] Previous podcast with Lucy: How to Optimise Your Gut Microbiome. [00:03:52] Unschooling and self-directed learning. [00:04:40] Book: The Carpenter and the Gardener by Alison Gopnik. [00:05:45] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:06:16] Lucy speaking at UCSF: Microbiome Myths & Misconceptions (on Facebook). Slides from her talk. [00:07:46] Lucy's talk at the Ancestral Health Symposium 2019: Modulating the gut microbiome for health: Evidence-based testing & therapeutic strategies. [00:09:06] Myth: Culture-based stool testing is accurate. [00:11:00] Companies currently using 16S: Thryve and BiomeFx. [00:11:28] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak. [00:12:16] Diagnostic Solutions GI-MAP. [00:14:34] Metagenomics; Onegevity. [00:14:56] Doctors Data and Genova have now added PCR (polymerase chain reaction) to their tests. [00:15:33] Parasites Blastocystis and Dientamoeba fragilis. [00:17:35] Jason Hawrelak’s course: Blastocystis & Dientamoeba: Gastrointestinal Pathogens or Commensal Symbionts? [00:17:39] Blastocystis.net. Book: Thoughts on Blastocystis, by Christen Rune Stensvold. [00:18:45] Gut dysbiosis is driven by oxygen leaking into the gut; Study: Rivera-Chávez, Fabian, Christopher A. Lopez, and Andreas J. Bäumler. "Oxygen as a driver of gut dysbiosis." Free Radical Biology and Medicine 105 (2017): 93-101. [00:19:04] Blastocystis might buffer oxygen influx, preventing the overgrowth of other pathogens. Study: Tsaousis, Anastasios D., et al. "The human gut colonizer Blastocystis respires using Complex II and alternative oxidase to buffer transient oxygen fluctuations in the gut." Frontiers in cellular and infection microbiology 8 (2018): 371. [00:19:40] Blastocystis colonization correlates with a higher bacterial diversity; Study: Audebert, Christophe, et al. "Colonization with the enteric protozoa Blastocystis is associated with increased diversity of human gut bacterial microbiota." Scientific reports 6 (2016): 25255; And the opposite result: Nourrisson, Céline, et al. "Blastocystis is associated with decrease of fecal microbiota protective bacteria: comparative analysis between patients with irritable bowel syndrome and control subjects." PloS one 9.11 (2014). [00:20:02] Myth: We know what a “healthy” gut microbiome looks like. [00:20:06] Lucy's blog on the elusive “healthy microbiome”: A new framework for microbiome research. [00:22:43] Microbial signatures of dysbiosis. [00:26:06] Myth: Everyone needs comprehensive gut testing. [00:27:37] Ivor Cummins and Malcom Kendrick podcasts: Should You get a CAC Heart Scan or Not? Part 1 and Part 2. [00:28:14] Myth: Breath testing is a reliable way to test for SIBO. [00:28:27] Lucy's blog posts on testing for SIBO: What the latest research reveals about SIBO and All about SIBO: Small Intestinal Bacterial Overgrowth. [00:29:40] Culture-based testing methods underestimate the number of bacteria in the small intestine by about a hundredfold; Study: Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?." Neurogastroenterology & Motility 30.11 (2018): e13350. [00:30:53] Orocecal transit time ranges from ten to 220 minutes; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121. [00:32:43] SIBO might not produce enough hydrogen to result in a positive breath test. Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?" Neurogastroenterology & Motility 30.11 (2018): e13350. [00:34:36] Myth: Most bloating, distension, gas is from SIBO (and we neeed to kill the overgrowth). [00:34:45] Small intestinal dysbiosis, not bacterial overgrowth is what underlies a lot of gut symptoms; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 1-11. [00:36:09] Mark Pimentel's research group. [00:37:04] How to support the gut ecosystem; serum bovine immunoglobulins (SBI). [00:38:25] Orthomolecular SBI Protect. [00:38:38] Myth: A high-fat diet is bad for the gut. [00:38:52] Misconceptions from the scientific literature on high-fat diets. [00:39:54] Diet alters the gut microbiome composition within 48 hours; Study: David, Lawrence A., et al. "Diet rapidly and reproducibly alters the human gut microbiome." Nature 505.7484 (2014): 559-563. [00:41:06] The Hadza hunter-gatherer microbiota cycles with the seasons; Study: Smits, Samuel A., et al. "Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania." Science 357.6353 (2017): 802-806. [00:42:41] Ketones may support gut barrier function. Study: Peng, Luying, et al. "Butyrate enhances the intestinal barrier by facilitating tight junction assembly via activation of AMP-activated protein kinase in Caco-2 cell monolayers." The Journal of nutrition 139.9 (2009): 1619-1625. [00:44:45] Myth: More exercise is always better.  [00:46:05] Zinc carnosine may reduce exercise-induced gut permeability; Study: Davison, Glen, et al. "Zinc carnosine works with bovine colostrum in truncating heavy exercise–induced increase in gut permeability in healthy volunteers." The American journal of clinical nutrition 104.2 (2016): 526-536. [00:46:45] Myth: You should always take probiotics after antibiotics. [00:47:51] Probiotics can delay the restoration of the native microbiota after antibiotics; Study: Suez, Jotham, et al. "Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT." Cell 174.6 (2018): 1406-1423. [00:49:20] A better strategy: supporting the gut epithelial cell with butyrate; Study: Rivera-Chávez, Fabian, et al. "Depletion of butyrate-producing Clostridia from the gut microbiota drives an aerobic luminal expansion of Salmonella." Cell host & microbe 19.4 (2016): 443-454. [00:51:37] Myth: Prebiotics work the same for everyone and always feed good bacteria. [00:52:45] Blog post: Resistant Starch: Is it Actually Good for Gut Health? [00:53:12] Cooking food affects microbiome; Study: Carmody, Rachel N., et al. "Cooking shapes the structure and function of the gut microbiome." Nature Microbiology 4.12 (2019): 2052-2063. [00:54:27] Variable glycemic responses to Fructooligosaccharide (FOS) and Galactooligosaccharide (GOS); Study: Liu, Feitong, et al. "Fructooligosaccharide (FOS) and galactooligosaccharide (GOS) increase Bifidobacterium but reduce butyrate producing bacteria with adverse glycemic metabolism in healthy young population." Scientific reports 7.1 (2017): 1-12. [00:55:32] Myth: All herbal antimicrobials are safe and effective. [00:56:13] Grapefruit seed extract inhibits a broad spectrum of bacteria and is toxic; Study: Heggers, John P., et al. "The effectiveness of processed grapefruit-seed extract as an antibacterial agent: II. Mechanism of action and in vitro toxicity." The Journal of Alternative & Complementary Medicine 8.3 (2002): 333-340. Presentation by Jason Hawrelak, PhD: Phytotherapy in the Treatment of Dysbiosis of the Small and Large Bowel. [00:57:03] Herbs that have been found to be useful: Atrantil, Iberogast, triphala. [01:00:44] Current projects: blogging, consultation, creating training courses. [01:03:02] Lucy’s website, support Lucy’s work on Patreon.

Kristen Hawkes, PhD is a Distinguished Professor at the University of Utah, where she has taught in the Department of Anthropology for over four decades. She is also a collaborative scientist with the Yerkes National Primate Research Center and has authored over 120 scientific publications. She lectures internationally on our grandmothering life history and menopause as a uniquely human evolutionary advantage. On this podcast, Dr. Hawkes discusses the grandmother hypothesis and the environment that likely propelled human evolution. When savanna youngsters couldn’t yet manage to feed themselves, grandmothers were there to help forage,  supporting dependent grandchildren as their own fertility was ending. In the meantime, still-fertile females could invest less in each offspring and have more babies sooner. More robust older females could subsidize more descendants, favouring mutations that enhanced postmenopausal longevity. The research of Dr. Hawkes and her colleagues can help us better understand the critical role of intergenerational support, and how modern individualism has caused us to veer off track. Here’s the outline of this interview with Kristen Hawkes: [00:01:22] Becoming interested in grandmothering. [00:04:17] James O'Connell, Kim Hill, PhD, Eric L. Charnov. [00:16:00]  The economics of the grandmother role. [00:17:10] Chimpanzee babies learn to forage and feed themselves while nursing; Studies: Bădescu, Iulia, et al. "A novel fecal stable isotope approach to determine the timing of age‐related feeding transitions in wild infant chimpanzees." American journal of physical anthropology 162.2 (2017): 285-299; and Bray, Joel, et al. "The development of feeding behavior in wild chimpanzees (Pan troglodytes schweinfurthii)." American journal of physical anthropology 165.1 (2018): 34-46. [00:20:01] Book: Life History Invariants: Some Explorations of Symmetry in Evolutionary Ecology (Oxford Series in Ecology and Evolution), by Eric L. Charnov. [00:22:19] Mathematical biologist Peter Kim.  [00:26:33] Why humans are unique amongst primates: Slower development and earlier weaning. [00:31:49] Cognitive neuroscientist Barbara Finlay. [00:34:28] Anthropologist Sarah Hrdy; the cognitive ecology of human babies. [00:36:14] Nancy Howell, demographer for the Harvard Kalahari Project. [00:38:18] Life expectancy statistics based on an average; childhood and infant mortality historically skews results. [00:38:33] Demographic studies of foraging populations; Books: Ache Life History: The Ecology and Demography of a Foraging People (Foundations of Human Behavior) by A. Magdalena Hurtado and Kim Hill;  Demography of the Dobe !Kung (Evolutionary Foundations of Human Behavior), by Nancy Howell; Demography and Evolutionary Ecology of Hadza Hunter-Gatherers, by Nicholas Blurton Jones. [00:39:27] Life expectancy data, by country; Study:  Oeppen, Jim, and James W. Vaupel. "Broken limits to life expectancy." (2002): 1029-1031. [00:42:36] Estrogen and hormone replacement therapy. [00:44:35] Estrogen is converted from DHEA, DHEAS after menopause. [00:47:17] High testosterone is missing among the Ache of Paraguay; Study: Bribiescas, Richard G. "Testosterone levels among Aché hunter-gatherer men." Human Nature 7.2 (1996): 163-188. [00:48:36] Evaluating menopausal symptoms in different populations; Lynnette Leidy Sievert. [00:52:16] Having a grandmother vastly increases chances that a child will survive. [00:53:51] Female fertility begins to decline in late 20s. [00:54:11] Utah Population Database for Utah demographic information. [00:56:12] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [01:00:07] Cognitive skills: orangutans, chimpanzees and human children; Study: Herrmann, Esther, et al. "Humans have evolved specialized skills of social cognition: The cultural intelligence hypothesis." science 317.5843 (2007): 1360-1366. [01:02:34] The Infant Cognition Center at Yale;  Babies prefer individuals who help to one who hinders another; Study: Hamlin, J. Kiley, Karen Wynn, and Paul Bloom. "Social evaluation by preverbal infants." Nature 450.7169 (2007): 557-559. [01:03:51] We're all grownup babies; Book: The Scientist in the Crib: What Early Learning Tells Us About the Mind, by Alison Gopnik. [01:14:40] Books by Barbara Ehrenreich: Natural Causes, Nickel and Dimed: On (Not) Getting By in America,   and Bright-Sided: How Positive Thinking Is Undermining America. [01:18:50] Cooperation because of self-domestication; Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution; Study: Hare, Brian, Victoria Wobber, and Richard Wrangham. "The self-domestication hypothesis: evolution of bonobo psychology is due to selection against aggression." Animal Behaviour 83.3 (2012): 573-585. [01:19:07] Books: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods; Dognition assessment and analysis. [01:20:55] Bonobos exhibit delayed development of social behavior; Study: Wobber, Victoria, Richard Wrangham, and Brian Hare. "Bonobos exhibit delayed development of social behavior and cognition relative to chimpanzees." Current Biology 20.3 (2010): 226-230. [01:21:57] Bonobos prefer individuals who hinder over those that help; Study: Krupenye, Christopher, and Brian Hare. "Bonobos prefer individuals that hinder others over those that help." Current Biology 28.2 (2018): 280-286. [01:27:22] You can contact Kristen at the University of Utah, Department of Anthropology.

World champion triathlete Lesley Paterson and performance psychologist Simon Marshall, PhD are the forces behind Braveheart Coaching and the authors of The Brave Athlete. I managed to pin them down for an interview after participating in the last event of their 5th annual Braveheart Highland Games Triathlon Camp, recently held in San Diego, California. Their following for this event has been growing in popularity and appeals to athletes from all over the world and of all ability levels. On this podcast, Lesley and Simon give us the insider’s view of organizing a weekend training camp for triathletes. They fill us in on their latest creative endeavours, including screenwriting and their new podcast with XTERRA. We also talk about fun and adventuring, and how to prevent rewarding experiences from becoming predictable. Here’s the outline of this interview with Lesley Paterson and Simon Marshall:  [00:00:00] Previous podcast with Lesley: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums; Previous podcasts with Simon: 1, 2, 3, 4, 5, 6, 7, 8. [00:00:11] Braveheart Highland Games Triathlon Camp. [00:08:07] The investigative health hustle. [00:13:22] Brad Stulberg, author of Peak Performance and The Passion Paradox.  [00:15:40] Writing screenplays. [00:20:47] Article: Chinese Researcher Who Created Gene-Edited Babies Sentenced To 3 Years In Prison. [00:21:23] The role of cheating in sport. [00:23:38] Recommended films: Jo Jo Rabbit, Parasite, Leave No Trace. [00:26:02] New podcast projects with XTERRA. [00:29:36] The rise of Tough Mudder and obstacle course racing. [00:29:45] Dr. Mark Falcous at University of Otago in Dunedin, New Zealand; studying the warriorization of sport. [00:31:32] Article: Why Do Rich People Love Endurance Sports? [00:33:01] Article: Kids’ Gaming Obsession Isn’t Really About the Games. [00:35:21] Paula Reid - adventure psychologist. [00:37:13] The fun scale in adventuring. [00:40:03] Mood change during exercise; Study: Magnan, Renee E., Bethany M. Kwan, and Angela D. Bryan. "Effects of current physical activity on affective response to exercise: Physical and social–cognitive mechanisms." Psychology & health 28.4 (2013): 418-433. [00:41:56] The deficit model of happiness. [00:43:40] Hedonic adaptation. [00:45:35] Preventing hedonic adaptation. [00:47:59] XTERRA Podcast Powered by Braveheart.

Back on the podcast with me this week is sleep expert, Greg Potter, PhD. Through his articles, podcasts and live talks, Greg is helping an international audience understand the critical role sleep plays in health and wellbeing. Most recently, Greg has been studying the impact of circadian rhythm disruption, including sleep duration and meal timing, on the development of common cancers. In this interview, Greg and I discuss Alexey Guzey’s scathing critique of Matthew Walker’s book, Why We Sleep. We also talk about some of the biological processes affected by sleep restriction, including cognition, immune health, athletic performance, and appetite. Greg shares some of the ways poor sleep is associated with cancer formation, including the damaging effects of sleep restriction on DNA and metabolism. Here’s the outline of this interview with Greg Potter: [00:00:09] Greg's 4-part series of articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better; 2. Sleep-maintenance insomnia: how to sleep through the night; 3. Sleep-onset insomnia: how to get to sleep fast; 4. Sleep for athletes: are athletes a different breed? [00:00:28] Greg's previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes. [00:01:11] 2020 Metagenics International Congress on Natural Medicine. [00:03:36] Book: Why We Sleep, by Matthew Walker, PhD. [00:03:38] Article: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors, by Alexey Guzey. [00:04:12] Book: Thinking, Fast and Slow by Daniel Kahneman. [00:10:23] Dimensions of sleep; Article: Buysse, Daniel J. "Sleep health: can we define it? Does it matter?." Sleep 37.1 (2014): 9-17. [00:12:34] The transtheoretical model of behavior change. [00:16:34] Stephan Guyenet’s Red Pen Reviews. [00:18:40] Chronotypes and the Sentinel Hypothesis. [00:19:39] Are people not sleeping enough? [00:21:56] Sleep duration in the US might be increasing; Study: Basner, Mathias, and David F. Dinges. "Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency?." Sleep 41.4 (2018): zsy012. [00:26:12] People overestimate their sleep duration; Study: Lauderdale, Diane S., et al. "Self-reported and measured sleep duration: how similar are they?." Epidemiology (2008): 838-845. [00:28:29] Insulin sensitivity and testosterone higher after extended sleep; Killick, Roo, et al. "Metabolic and hormonal effects of ‘catch‐up’sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction." Clinical endocrinology 83.4 (2015): 498-507. [00:29:00] Plasma IL-6 higher after sleep restriction; Study: Pejovic, Slobodanka, et al. "Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance." American Journal of Physiology-Endocrinology and Metabolism 305.7 (2013): E890-E896. [00:29:25] Better cognitive function with more sleep; Study: Kazem, Yusr MI, et al. "Sleep deficiency is a modifiable risk factor for obesity and cognitive impairment and associated with elevated visfatin." Open access Macedonian journal of medical sciences 3.2 (2015): 315. [00:29:37] Effects of sleep on appetite; Study: Al Khatib, H. K., et al. "The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis." European journal of clinical nutrition 71.5 (2017): 614-624. [00:30:02] Sleep extension and exercise performance; Study: Mah, Cheri D., et al. "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep 34.7 (2011): 943-950. [00:32:45] Assessing current sleep status. [00:33:11] Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:36:14] WHO (five) Well-Being Index; Short Form 12; Short Form 36. [00:38:55] NBT’s Health Assessment Questionnaire. [00:39:57] Sleep and all-cause mortality. [00:46:56] Sleep restriction leads to worse performance; Van Dongen, Hans, et al. "The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep 26.2 (2003): 117-126. [00:47:31] Josh Turknett's 4-Quadrant Model; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:48:30] Sleep duration and cancer. [00:49:20] Short sleep duration associated with cancer among asians; long sleep duration associated with colorectal cancer; Study: Chen, Yuheng, et al. "Sleep duration and the risk of cancer: a systematic review and meta-analysis including dose–response relationship." BMC cancer 18.1 (2018): 1149. [00:51:02] Sleep deprivation and DNA damage: Study: Cheung, V., et al. "The effect of sleep deprivation and disruption on DNA damage and health of doctors." Anaesthesia 74.4 (2019): 434-440; and Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229. [00:51:16] Article: Seyfried, Thomas N., et al. "Cancer as a metabolic disease: implications for novel therapeutics." Carcinogenesis 35.3 (2014): 515-527. [00:56:22] Matthew Walker's website. [00:59:47] Greg’s website; Instagram, Twitter, LinkedIn. [01:02:55] Sleepio. (SHUTi no longer available).

When I analyzed the responses to your most significant health challenges, it became clear that one of the top barriers to achieving health goals is consistency. We live in an imperfect world where the wind isn’t always at our backs and progress doesn’t always match effort. How can we maintain good habits when life is unpredictable, or when the journey doesn’t meet our expectations? In this interview, Dr. Simon Marshall, PhD and I talk about some of the ideas and situations that cause us to get derailed when working toward long-term goals. We discuss planning ahead for the inevitable imperfect days, coping with injury, and using behavioural principles to overcome the all-or-nothing mentality that keeps us stuck. If you find this podcast helpful, you’ll love Simon’s new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health.  Here’s the outline of this interview with Simon Marshall: [00:01:17] Behavioural consistency, expectations. [00:01:34] Expectancy Theory of Motivation. [00:03:36] Permission to be imperfect. [00:04:32] Catastrophizing. [00:07:00] Cheat days. [00:08:24] Traffic light analogy. [00:13:07] Coping with injury successfully. [00:14:20] Appraisal process. [00:15:42] Investigative health hustle. [00:18:13] Delusion funnel. [00:19:09] Symptom journal. [00:20:40] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. [00:21:03] Performance profile. [00:23:40] Behaviour change when busy. [00:25:36] Biology of motivation; creating momentum. [00:26:29] PowerDot muscle stimulation. [00:26:53] Study: Paillard, Thierry, et al. "Effects of two types of neuromuscular electrical stimulation training on vertical jump performance." The Journal of Strength & Conditioning Research 22.4 (2008): 1273-1278. [00:27:28] Habit stacking. [00:28:40] Essentialism; Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown. [00:30:00] forum.nourishbalancethrive.com.

At NBT, one of the first things our clients do is complete a food diary. This helps us quickly identify any problems with macronutrients, micronutrients, and meal timing. What we’ve seen over the years is that few people - even those eating a Paleo-type diet - are consuming enough protein. This can have immense consequences on longevity, blood glucose management, and maintaining a healthy weight. In this interview, NBT Scientific Director Megan Hall and I talk about the importance of getting adequate dietary protein. Megan discusses the current recommended daily allowance (RDA) of protein compared to optimal levels needed to support muscle mass and strength as we age. We talk about protein myths and misconceptions and outline protein requirements for specific populations, including athletes and those following weight-loss diets. Here’s the outline of this interview with Megan Hall: [00:02:16] Why protein is so important. [00:02:28] Muscle mass and strength as a powerful predictor of longevity; Studies: 1. Rantanen, Taina, et al. "Midlife muscle strength and human longevity up to age 100 years: a 44-year prospective study among a decedent cohort." Age 34.3 (2012): 563-570; 2. Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-55; 3. McLeod, Michael, et al. "Live strong and prosper: the importance of skeletal muscle strength for healthy ageing." Biogerontology 17.3 (2016): 497-510; 4. Burd, Nicholas A., et al. "Dietary protein quantity, quality, and exercise are key to healthy living: a muscle-centric perspective across the lifespan." Frontiers in nutrition 6 (2019): 83. [00:05:30] Glucose disposal. [00:06:22] Maintaining a healthy weight; Protein leverage hypothesis. Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142. [00:07:38] Dr. Ted Naiman; Protein dilution. [00:08:18] Protein recommendations; Current RDA vs. optimal intake. [00:11:02] How protein is prepared matters; Study: Pennings, Bart, et al. "Minced beef is more rapidly digested and absorbed than beef steak, resulting in greater postprandial protein retention in older men." The American journal of clinical nutrition 98.1 (2013): 121-128.  [00:13:00] Fasting and protein restriction could be detrimental for older population. [00:13:43] Protein needs for athletes. [00:15:06] Protein needs for individuals following weight loss/calorie deficit diets. [00:16:02] Ideal timing for protein intake. [00:16:25] Protein spread evenly throughout the day is ideal; Study: Areta, José L., et al. "Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis." The Journal of physiology 591.9 (2013): 2319-2331.  [00:16:46] Leucine threshold; 3 grams is required to stimulate mTOR. [00:17:56] Myths about protein consumption. [00:18:28] Effect of protein on kidneys; high BUN blood marker. [00:19:42] Effects of high protein diets on bone health. [00:20:31] Myth that mTOR stimulation is bad. Study by Valter Longo: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.  [00:22:50] Book: The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, by Justin Sonnenberg and Erica Sonnenberg. [00:24:25] Myth: Animal protein is bad for the environment. [00:24:36] Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:24:59] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD. [00:26:00] Myth: BCAAs are necessary. [00:26:34] Myth: Too much protein will kick you out of ketosis; Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'. [00:29:31] Myth: the body can only use 20-25g of protein at a time; Study: Schoenfeld, Brad Jon, and Alan Albert Aragon. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15.1 (2018): 1-6. [00:31:20] What we often see with our NBT clients. [00:33:12] How Megan and Chris gets their protein throughout the day. [00:36:05] Keeping quick protein around and ready to go. [00:36:43] High vs. low quality protein; plant protein vs. animal protein. [00:41:00] Arsenic in baby food made from rice; Report: What’s in my baby’s food? [00:42:49] Resistance exercise as a critical part of healthy aging. [00:44:29] Podcast: How to Get Motivated, with Simon Marshall, PhD. [00:46:18] Eat the protein first for glucose regulation and appetite control; Study: Nesti, Lorenzo, Alessandro Mengozzi, and Domenico Tricò. "Impact of nutrient type and sequence on glucose tolerance: physiological insights and therapeutic implications." Frontiers in endocrinology 10 (2019): 144. [00:47:26] NBT on Patreon.

I've got Performance Psychologist Simon Marshall, PhD. with me today to talk about motivation. Our analysis of thousands of responses to the most significant health challenges you've been facing suggests that this is a crucial factor for many people. You know what you want to do, and you're well aware of why you want to do it. So why does your motivation fall apart when it's time to get up early from a warm bed or when you're offered that glass of wine you know you shouldn't have? In this interview, Simon explains why forming new habits can be so difficult, and what you can do instead to adopt behaviours that support your health goals. This show is full of actionable steps you can take - simple strategies to arrange your environment, adjust your routine, and plan ahead for challenging moments. If you find this podcast helpful you’ll love Simon’s new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health.  Here’s the outline of this interview with Simon Marshall: [00:02:53] Motivation vs. commitment. [00:04:47] Motivational contagion. [00:05:41] There is no try, only do. [00:07:39] Counting; limited channel capacity. [00:09:41] Sleeping in running gear. [00:10:40] Strengthening relationship between intention and action; implementation intentions. [00:12:31] Creating habits. [00:12:43] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg. [00:13:14] Trigger, routine, reward. [00:16:31] Substituting the routine. [00:17:23] Manipulating the trigger (stimulus control). [00:19:30] The function of habits. [00:21:40] Habit stacking. [00:23:09] Start small. [00:23:54] Expectancy theory; Victor Vroom, PhD. [00:25:00] Instrumentality. [00:25:43] Goal disengagement: knowing when to quit. [00:29:59] Habit prioritization strategy; planning ahead. [00:33:55] Accountability challenges; forum.nourishbalancethrive.com. [00:34:20] Social conformity as motivation. [00:36:23] Loser avoidance bias. [00:38:04] forum.nourishbalancethrive.com.

Dr. James A. Estes, PhD is a researcher, author, and professor of Ecology & Evolutionary Biology at the University of California, Santa Cruz. For the past 50 years, he has been studying the ecology of coastal marine communities and keystone species. He has authored nearly 200 scientific publications with a primary focus on sea otters and their impact on surrounding sea life. He currently oversees research projects in the Aleutian Islands, central California, the Channel Islands, and New Zealand.  In this interview, Dr. Estes describes the massive ecological shift that can be observed when reducing the numbers of a single critical species. He shares the moment he recognized the cascading effects resulting from diminished sea otter populations in the Aleutian Islands, which then spurred decades of research. He also discusses the effect humans have had on the balance of the Earth’s ecosystems with industries including the fur trade, whaling and agriculture.  Here’s the outline of this interview with James Estes: [00:00:25] Dr. Estes: background and interest in ecology. [00:06:31] Bob Paine; Aleutian Islands. [00:13:27] 1960 paper: Hairston, Nelson G., Frederick E. Smith, and Lawrence B. Slobodkin. "Community structure, population control, and competition." The american naturalist 94.879 (1960): 421-425. [00:15:54] Book: Serendipity: An Ecologist's Quest to Understand Nature, by James A. Estes. [00:16:24] Starfish experiments; The Serengeti Rules documentary on PBS Nature and the BBC. [00:24:35] Bob Paine's foundational paper (1966): Paine, Robert T. "Food web complexity and species diversity." The American Naturalist 100.910 (1966): 65-75. [00:27:00] James’ 1974 paper: Estes, James A., and John F. Palmisano. "Sea otters: their role in structuring nearshore communities." Science 185.4156 (1974): 1058-1060. [00:31:48] Otters become victim to Killer Whales; Study: Estes, James A., et al. "Killer whale predation on sea otters linking oceanic and nearshore ecosystems." science 282.5388 (1998): 473-476. [00:36:45] Megafaunal collapse hypothesis leading to the trophic cascade. [00:37:40] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [00:39:38] Study on whaling industry: Springer, Alan M., et al. "Sequential megafaunal collapse in the North Pacific Ocean: An ongoing legacy of industrial whaling?." Proceedings of the National Academy of Sciences 100.21 (2003): 12223-12228. [00:45:31] Tony Sinclair; The invasion of rinderpest into East Africa. [00:47:52] Book: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, by Sean B. Carroll. [00:48:14] Effects on the ecosystem when wildebeests repopulated. [00:50:35] Bison in Yellowstone and their impact on their environment; Study: Geremia, Chris, et al. "Migrating bison engineer the green wave." Proceedings of the National Academy of Sciences 116.51 (2019): 25707-25713. [00:56:31] Chris Wilmers, Terrie Williams at UC-Santa Cruz; Puma Project. [00:58:19] Short version of the documentary: Some Animals Are More Equal than Others: Keystone Species and Trophic Cascades (20 min). [01:00:00] Curiosity Stream.

In this interview, Performance Psychologist Simon Marshall, PhD is with me to discuss one of the most common obstacles to meeting health and fitness goals - time management. For most of us, our days are filled with work and family obligations, leaving just a few precious unscheduled minutes at the end of the day.  It can seem nearly impossible to carve out the time needed for meditating, exercising, or cooking healthy meals at home. There are biological reasons we find it harder to follow through with our good intentions as the day goes on. Fortunately, there are simple things that can be done to build better habits and strengthen our commitments. If you’re struggling to make it all work, Simon offers solutions for assessing your time-management problem and freeing up the time you need. Here’s the outline of this interview with Simon Marshall: [00:02:50] The underlying struggle. [00:03:56] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:05:30] Motivation and commitment to change. [00:06:32] Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown. [00:10:44] Substituting rather than adding. [00:11:08] Self-determination. [00:12:03] Sleep. [00:14:45] Setting boundaries. [00:17:05] The willpower bank account. [00:17:53] Do harder things earlier in the day. [00:20:29] Early time-restricted eating; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Dr. Satchin Panda. [00:21:34] Habits; changing the environment. [00:23:20] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:26:43] Chronic sleep deficit. [00:27:00] When you can't sleep. [00:27:10] Inappropriate light exposure, not enough light during the day; Podcast: Why Your Diet Isn't Working: Sleep and Circadian Rhythm. [00:29:35] forum.nourishbalancethrive.com. [00:30:37] Track how you spend your time. [00:31:55] Scheduling breaks. [00:34:06] Why people resist time-use diaries. [00:34:52] Book:Getting Things Done: The Art of Stress-Free Productivity, by David Allen. [00:35:17] Reactivity bias. [00:36:06] Ecological momentary assessment (EMA). [00:39:22] Reduce things vying for your attention. [00:40:00] OneTab Chrome Extension. [00:41:06] Inbox Zero. [00:41:53] inbox.google.com. [00:44:12] Email suicide. [00:46:10] Batching. [00:47:37] Decision fatigue. [00:52:55] Accountability challenges. [00:54:14] forum.nourishbalancethrive.com.

Recently we’ve had remarkable guests on the podcast highlighting areas of evolutionary mismatch. It’s clear our society has disconnected from real food and good sleep, but we’ve also detoured from what’s optimal in how we congregate, educate, and support one another. We’ve divided ourselves into nuclear families, often leaving our children in the care of strangers so we can go to a job we don’t care about, in order to earn money to pay for our segregated lifestyle. Social isolation has become so common we barely realize the madness of it - until we need help and find that there’s no one nearby. In this interview, I’m joined by my wife, food scientist Julie Kelly to talk about how our society could benefit from a cohousing model, transcending the current paradigm that leaves parents exhausted and young adults unable to afford housing. We discuss our own living situation and that of neighbours and friends, many of whom could benefit from living with others to share resources and skills. We’re in the contemplation stage of actually doing something about this, and would love to hear from you about experiences you’ve had - good or bad! - with cohousing or communal living.  Here’s the outline of this interview with Julie Kelly: [00:00:34] Podcast: Civilized to Death: Are We Really Making Progress? with Christopher Ryan. [00:01:07] Stephanie Welch podcasts 1. Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision (she discusses the concept of nuclear family at the 55:13 minute mark), 2. The Need for Tribal Living in a Modern World, focusing more exclusively on cohousing. [00:03:07] Whole 30. [00:03:52] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:05:08] Book: Lifespan: Why We Age―and Why We Don't Have To by David A. Sinclair, PhD. [00:05:46] STEM-Talk Podcast: Episode 98: Steven Austad talks about aging and preserving human health.   [00:05:46] Blue zone fraud; Study: Newman, Saul Justin. "Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans." bioRxiv (2019): 704080. [00:06:22] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:07:08] Alloparents. [00:13:00] Attachment theory. [00:26:42] Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:30:59] Book: Delivering Happiness: A Path to Profits, Passion, and Purpose, by Tony Hsieh. [00:33:40] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:36:00] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:37:31] Strategies and tactics of cohousing. [00:39:45] Contact me if you have experience with cohousing: chris@nourishbalancethrive.com. [00:42:30] Patreon; Forum thread on cohousing. [00:42:48] Cohousing resources: Why Denmark dominates the World Happiness Report rankings year after year; Pocket Neighborhoods; The New Generation of Self-Created Utopias; My working cohousing Google doc. [00:43:15] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick. [00:47:19] Starcity. [00:49:56] Grandmother hypothesis. [00:54:05] Cooperative breeding. [00:58:07] Book: Mindset: The New Psychology of Success by Carol Dweck. [00:58:12] Book: Radical candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [01:01:08] Book: Chop Wood Carry Water: How to Fall in Love with the Process of Becoming Great, by Joshua Medcalf. [01:01:39] Podcast: Ketones for Performance, Cognition, and Cardiovascular Health, with Brianna Stubbs, PhD. [01:03:18] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:06:05] Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD.

Strength and conditioning coach James Cerbie is the founder of Rebel Performance and host of the podcast by the same name. He’s on a mission to forge a new breed of athlete while giving that athlete a tribe and a competitive outlet.  What’s amazing is not just that he and a squad of other experts are developing a training library and launching competitions, but that they’re doing it all online. Only those interested in becoming complete freak athletes need apply. In this interview, James and I talk about his remote coaching model, and how he manages to create a sense of community amongst athletes living great distances apart.  He discusses his 6 pillars of athletic performance (strength, hypertrophy, power, endurance, movement IQ, and fusion) and how his team of experts deliver results in these areas. He also shares his no-nonsense nutrition recommendations and talks about how Crossfit measures up to his approach. Here’s the outline of this interview with James Cerbie: [00:00:57] Zac Cupples; Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance. [00:01:46] Physical Therapist and coach Bill Hartman. [00:02:30] Background in health and performance. [00:06:29] 6 pillars of athletic performance. [00:09:16] Ben House, PhD. Podcasts: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica (2/6/19); How to Manage Testosterone and Estrogen in Athletes (1/21/18). [00:12:48] Postural Restoration Institute (PRI). [00:12:54] Mike T Nelson; Podcasts: CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? (11/1/19); How to Assess an Athlete: The Best Principles, Methods, and Devices to Use (7/19/18); The Importance of Strength Training for Endurance Athletes (3/2/17); High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… (12/30/16). [00:15:22] Pat Davidson, PhD. [00:21:55] Academia vs business. [00:26:55] Rebel Performance. [00:29:33] Comparison to Crossfit. [00:31:28] Incorporating community and competition into training. [00:36:42] Christopher Ryan, PhD. Podcast: Civilized to Death: Are We Really Making Progress? [00:37:28] Remote coaching model. [00:41:43] Nutrition recommendations. [00:48:22] In person meet-ups. [00:49:38] The Top Strength Project, run by Steve Tripp. [00:50:41] Rebel Performance Radio. [00:54:49] Physiological need for stressors. [00:56:26] Doug Hilbert from Virta; Podcasts with Doug: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap. [00:56:26] Study on biological age: Lehallier, Benoit, et al. "Undulating changes in human plasma proteome profiles across the lifespan." Nature Medicine 25.12 (2019): 1843-1850. [01:05:55] Compete at train.rebel-performance.com; Silverback Training Project.

At the root of our obstacles to better health, and indeed a cause of many health problems is stress. It’s not hard to find advice for coping with stress - many people will recommend meditation or yoga, and these are a great place to start. But what you might not know is that managing stress for the long term is a challenge that is best met with a balance of two specific approaches. In this podcast Performance Psychologist Dr. Simon Marshall, PhD. describes the two best strategies for managing the stress of life, along with a simple way to determine which one you’ve been relying on (often to the exclusion of the other). We also discuss some of the most common social stressors and ways for you to detach from stressful thoughts and feelings. Sign up for the 2020 Braveheart Highland Games in San Diego, CA. Here’s the outline of this interview with Simon Marshall: [00:02:19] Many dimensions to health. [00:03:02] Headspace. [00:04:13] Book: Man's Search for Meaning, by Viktor Frankl. [00:06:35] Stressor vs stress response. [00:07:22] Task-focused coping. [00:09:04] Emotion-focused coping. [00:13:47] Wherever you go, there you are. [00:16:25] Limits of emotion-focused coping. [00:17:50] Gaining new skills. [00:18:53] Progressive muscle relaxation. [00:21:18] Audit tasks and emotions: identify your strategies. [00:22:13] Book: The Subtle Art of Not Giving a Fuck: A Counterintuitive Approach to Living a Good Life, by Mark Manson. [00:23:45] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:24:02] Acceptance and Commitment Therapy (ACT). [00:27:07] Diffusion, detachment. [00:30:58] Detachment strategies. [00:33:38] Exercise dependence. [00:34:50] Social stressors; social comparison. [00:39:52] Strava. [00:41:28] Zwift. [00:43:35] Moderation vs. abstinence. [00:44:50] Summary. [00:45:49] forum.nourishbalancethrive.com for audit examples.

Sleep researcher, writer and international speaker Greg Potter, PhD is with us once again to continue our conversation about improving your sleep. In my last interview with Greg, we discussed practical steps to take when sleep eludes you, as well as preventing sleep problems in the first place. We’ve circled back around today to take a closer look at some of the most promising interventions for insomnia as well as special considerations for athletes with regard to sleep. In this interview, Greg describes Sleep Restriction Therapy and Intensive Sleep Retraining in detail, two approaches to fixing insomnia that sound counterintuitive at first but which can pay off quickly with more restful sleep. Greg talks about mindfulness and meditation, sharing tips for using these practices to reduce insomnia and overall stress. We also discuss sleep considerations specific to athletes, including sleep timing, training load, and travel. Here’s the outline of this interview with Greg Potter: [00:03:35] Documentary: Who Killed the Neanderthals? [00:04:35] Greg’s last podcast with us: What to Do When You Can’t Sleep (11/22/19); Previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19). [00:05:11] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:05:44] Sleep restriction therapy. [00:10:18] Sleepio. [00:10:42] Intensive Sleep Retraining (ISR). [00:12:18] ISR Study: ISR Study: Harris, Jodie, et al. "Intensive sleep retraining treatment for chronic primary insomnia: a preliminary investigation." Journal of sleep research 16.3 (2007): 276-284. [00:13:18] Thim smart ring device. [00:16:52] Coursera. [00:17:24] Josh Turknett, MD on Patreon for ukelele lessons. [00:18:23] Mindfulness and meditation. [00:23:26] Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman. [00:23:25] Book: Wherever You Go There You Are, by Jon Kabat-Zinn. [00:23:41] Insight timer. [00:23:56] Sam Harris' Waking Up app. [00:26:28] Marko Lepik; Website: EQversity. [00:27:17] Books by Russ Harris: The Happiness Trap and The Confidence Gap.  [00:27:42] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer. [00:29:27] Try the bull’s eye (page 3) and/or the Life Compass (page 5) exercise(s) in this resource by Russ Harris. [00:29:54] Matthew Walker. [00:32:12] Sleep considerations for athletes. [00:34:33] Shifting sleep timing. [00:36:10] Phase-response curve for exercise; Study: Youngstedt, Shawn D., Jeffrey A. Elliott, and Daniel F. Kripke. "Human circadian phase–response curves for exercise." The Journal of physiology 597.8 (2019): 2253-2268.  [00:38:47] Training load. [00:39:00] Overreaching in athletes and worsened sleep; Study: Hausswirth, Christophe, et al. "Evidence of disturbed sleep and increased illness in overreached endurance athletes." Medicine and science in sports and exercise (2014). [00:40:47] Relative Energy Deficiency in Sport (REDS); podcast with Nicky Keay: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S). [00:44:31] Intensity of training and its effect on circadian rhythm. [00:48:33] Obstructive sleep apnea. [00:49:42] Concussion. [00:50:34] The effect of travel on sleep. [00:51:33] Jet lag strategies: diet, light exposure, melatonin supplementation; Jet Lag Rooster.  [01:00:24] Find Greg on Instagram, Twitter and LinkedIn. [01:01:33] Greg’s recent speaking events: Greg’s recent speaking events: 2019 Health Optimization Summit (London), Biohacking Conference Moskow, Wellness & Biohacking Conference 2019 in Guadalajara, Biohacker Summit (Helsinki).

Researcher and elite athlete Brianna Stubbs is back on the podcast today, checking in before her recent Ironman competition in Santa Cruz, California. Since we last talked with Brianna she’s left HVMN and joined the Buck Institute for Research on Aging as Lead Translational Scientist. There she’ll be studying ketone biology and collaborating on some of the best research being conducted today with the mission of living better, longer. In this interview, Brianna and I talk about some of the latest studies on ketone metabolism, which continues to show promise for athletic performance, cognition, and cardiovascular health. She also notes where the research in this area is lacking and even contradictory. Brianna also shares her personal strategy for dosing the ketone monoester she helped bring to the marketplace.  Here’s the outline of this interview with Brianna Stubbs: [00:00:00] Brianna’s previous podcasts: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs, The D-BHB Ketone Monoester Is Here, Women in Science: Bridging the Gender Gap, and The Latest Research on Exogenous Ketones and Other Performance Enhancers. [00:02:00] Racing Ironman. [00:05:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:06:57] Dosing the ketone ester during the triathlon. [00:09:55] Ketone ester as a tool to to evaluate perception of exercise; Study: Faull, Olivia Kate, et al. "Beyond RPE: The perception of exercise under normal and ketotic conditions." Frontiers in physiology 10 (2019): 229.  [00:11:09] Lead Translational Scientist at the Buck Institute for Research on Aging. [00:13:01] Dale Bredesen, MD; Eric Verdin, MD. [00:13:36] Review on ketone metabolism: Newman, John C., and Eric Verdin. "Ketone bodies as signaling metabolites." Trends in Endocrinology & Metabolism 25.1 (2014): 42-52. [00:14:56] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD [00:18:07] STEM-Talk Podcast: Episode 92 with Megan Roberts and Episode 94 with John Newman. [00:19:27] β-Hydroxybutyrate (BHB), as an endogenous histone deacetylase inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:21:42] HVMN. [00:22:59] Epigenetic effects of ketones. [00:27:27] BHB can affect vascular senescence; Study: Han, Young-min, et al. "β-Hydroxybutyrate prevents vascular senescence through hnRNP A1-mediated upregulation of Oct4." Molecular cell 71.6 (2018): 1064-1078. [00:30:24] BHB inactivates the NLRP3 inflammasome; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263. [00:31:02] BHB protects against muscle protein wasting; Study: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867. [00:32:11] Increased inflammatory response with ketone ester; Study: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research (2019): 1801171. [00:35:52] Ketogenic diet and exogenous ketones reduce epileptiform spikes associated with Alzheimer’s: Newman, John C., et al. "Ketogenic diet or BHB improves epileptiform spikes, memory, survival in Alzheimer's model." bioRxiv (2017): 136226. [00:36:51] Kenneth Ford, PhD.; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford [00:37:57] Cardiovascular effects of ketone infusions in humans; Studies: 1. Nielsen, Roni, et al. "Cardiovascular effects of treatment with the ketone body 3-hydroxybutyrate in chronic heart failure patients." Circulation 139.18 (2019): 2129-2141. 2. Gormsen, Lars C., et al. "Ketone Body Infusion With 3‐Hydroxybutyrate Reduces Myocardial Glucose Uptake and Increases Blood Flow in Humans: A Positron Emission Tomography Study." Journal of the American Heart Association 6.3 (2017): e005066. [00:38:06] Ketone infusions in a paced model of cardiac failure in dogs. Study: Horton, Julie L., et al. "The failing heart utilizes 3-hydroxybutyrate as a metabolic stress defense." JCI insight 4.4 (2019). [00:43:05] Ketogenic diet and gut health. [00:44:31] Exogenous ketones affect stem cell regeneration and differentiation; Study: Cheng, Chia-Wei, et al. "Ketone Body Signaling Mediates Intestinal Stem Cell Homeostasis and Adaptation to Diet." Cell 178.5 (2019): 1115-1131. (We don’t have access to the Supplementary Methods, which contain Brianna’s favorite molecule!) [00:46:02] Performance enhancing effects of lactate/propionate: Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1. [00:47:22] Lucy Mailing; Podcast: How to Optimise Your Gut Microbiome. [00:50:24] Improved performance with the ketone monoester; Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268.  [00:50:30] No performance benefit with ketone monoester supplement; Study: Evans, Mark, et al. "No Benefit of Ingestion of a Ketone Monoester Supplement on 10-km Running Performance." Medicine and science in sports and exercise 51.12 (2019): 2506-2515. [00:52:00] Dr. Stephen Cunnane’s studies correlating blood ketone level and changing cognitive function and brain ketone uptake: Cunnane, Stephen C., et al. "Can ketones help rescue brain fuel supply in later life? Implications for cognitive health during aging and the treatment of Alzheimer’s disease." Frontiers in molecular neuroscience 9 (2016): 53; 2. Fortier, Mélanie, et al. "A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment." Alzheimer's & Dementia 15.5 (2019): 625-634. [00:52:40] Breath ketone meters. [00:57:03] Find Brianna on Twitter.

Anastassia Laskey is a consultant living in Atlanta, and she’s been a member of NBT’s Elite Performance Program for the past 3 years. Since then she’s overcome health challenges that were significantly affecting her quality of life, including numerous gut infections, food sensitivities and fatigue. On this podcast, Anastassia talks with NBT coach and Scientific Director Megan Roberts about her healing journey from a state of severe illness to one in which she’s gained control over her well-being. She shares about her decision to go overseas for faecal microbiota transplantation (FMT), and the impact this procedure had on her recovery. She also discusses the habit-forming strategies and lifestyle changes she implemented to maintain her improved state of health. Here’s the outline of this interview with Anastassia Laskey: [00:00:31] Why Ana came to Nourish Balance Thrive. [00:03:32] Diet changes. [00:03:45] Book: The Primal Blueprint, by Mark Sisson. [00:04:11] Clostridium difficile (C-diff). [00:06:30] Fecal Microbiota Transplantation (FMT). [00:07:48] Taymount Clinic. [00:09:17] Improvement with FMT. [00:12:20] H. pylori, Small Intestinal Bacterial Overgrowth (SIBO). [00:13:32] Current diet. [00:14:57] Getting enough protein. [00:16:47] Tips for getting more protein: Wild Planet Sardines with lemon; European bacon, Chudabeef beef jerky. [00:19:18] Learning to eat intuitively. [00:21:03] Healthy at Every Size and Intuitive Eating; "body neutrality". [00:22:58] The effect of emotional stress on health. [00:26:21] Creating habits and making them stick. [00:30:36] Physical activity without a gym. [00:32:08] Community Supported Agriculture (CSA) or farm box subscription; Fresh Harvest. [00:34:05] Important levers: sleep; reducing environmental stressors, reducing sugar. [00:37:37] "Cured" vs. maintaining new lifestyle habits. [00:42:34] The value of accountability.

Ashley Mason, PhD., Licensed Clinical Psychologist and Assistant Professor of Psychiatry at UCSF, is back on the podcast this week. Ashley is an expert in Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that helps people overcome the underlying causes of sleep problems. She’s passionate about her clinical work with small groups, and there’s clearly a demand for her services - her schedule is booked for the next 8 months. In this interview, Ashley shares her step-by-step formula for helping her patients fix their sleep. She describes some lesser-known strategies that help re-establish restful sleep patterns, including sleep restriction, scheduled worry time, and identifying cognitive distortions. She also talks about the pitfalls people encounter when recovering from insomnia, and how to avoid them. Please consider supporting Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:13] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:02:15] Dr. Kirk Parsley; Podcasts: How to Get Perfect Sleep with Dr. Kirk Parsley, MD (2016), and Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:03:22] Book: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain, by Colleen Carney, PhD. and Rachel Manber, PhD. [00:03:35] Dick Bootzin. [00:05:03] Cognitive Behavior Therapy for Insomnia (CBT-I). [00:06:43] Treatment process. [00:09:05] 5 weekly group sessions, sleep diary. [00:12:26] Bed is for sleep and sex only. [00:17:17] Sleep restriction. [00:19:03] Cognitive tools for dealing with anxiety and worry. [00:19:32] Scheduling worry time. [00:20:15] Book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, by Dennis Greenberger, PhD., and Christine A Padesky, PhD. [00:20:32] How to worry effectively. [00:22:10] Behavioral activation. [00:23:20] Identifying disempowering thoughts. [00:24:52] Acceptance and Commitment Therapy (ACT); Russ Harris books: The Happiness Trap and The Confidence Gap. [00:25:44] Cognitive distortions and troublesome thoughts. [00:38:30] Bob Newhart’s “Stop It” video. [00:38:40] New York Times article on how to use sunglasses when traveling: Yes, Your Sleep Schedule is Making You Sick. [00:38:45] Jet Lag Rooster; Podcast: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:40:00] Stimulus control. [00:48:12] Cal Newport; podcast: How to Live Well in a High Tech World. [00:50:42] Bill Lagakos on Patreon. [00:52:00] Pitfalls people encounter when recovering from insomnia. [00:54:33] Variations in Melatonin bottle contents; Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [01:00:39] Wall Street Journal Article: Is It Healthy to Sleep in a Hammock?; Study: Kompotis, Konstantinos, et al. "Rocking promotes sleep in mice through rhythmic stimulation of the vestibular system." Current Biology 29.3 (2019): 392-401. [01:02:11] Article: [The American College of Physicians] Recommends CBTI as Initial Treatment for Chronic Insomnia. [01:02:40] Dr. Josh Turknett’s 4-quadrant model (Go to minute 21:20 for a visual of the 4-quadrant model.); Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.  [01:06:20] Sleepio app. [01:07:41] UCSF Sea Lab. Ashley’s sleep clinic and her current research.  [01:08:16] Contact Ashley to support her work. Listen to Ashley’s previous NBT podcasts: Paleo Psychology with Ashley Mason PhD (2014) and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems (2019).

Christopher Ryan, PhD. is an author, speaker, and podcast host, as well as an excellent storyteller. With his New York Times best-selling book, Sex at Dawn, he became known for challenging the standard cultural narratives around sex and social organization. His new book, Civilized to Death, questions whether civilization has been a net benefit to our species. On his podcast Tangentially Speaking, Chris welcomes a mix of unconventional guests including famous comics, bank robbers, drug smugglers, porn stars, and rattlesnake experts. In this interview, Chris offers a challenging perspective on how humans have strayed from egalitarian tribal living, instead adopting customs that don’t match our biological drives and social needs. He focuses on the disruptive role of agriculture in human history, marking that as the period during which we veered off course. Chris also shares humorous and touching stories from interviews and travels in his van, Scarlett Jovansson. Here’s the outline of this interview with Christopher Ryan: [00:00:17] Tangentially Speaking podcast: Interview with Bruce Parry. [00:00:49] Film from Bruce Parry: Tawai: A Voice from the Forest. [00:01:01] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World.  [00:02:50] Book: The Red Queen by Matt Ridley. [00:03:03] Book: Civilized to Death: The Price of Progress, by Christopher Ryan. [00:04:50] Spain to lead the world in life expectancy. Study: Foreman, Kyle J., et al. "Forecasting life expectancy, years of life lost, and all-cause and cause-specific mortality for 250 causes of death: reference and alternative scenarios for 2016–40 for 195 countries and territories." The Lancet 392.10159 (2018): 2052-2090. [00:11:37] Show: Tribe, hosted by Bruce Parry. [00:11:52] Film: Cannibals and Crampons, with Bruce Parry and Mark Anstice. [00:14:26] Book: Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships, by Christopher Ryan and Cacilda Jethá. [00:18:28] Sarah Hrdy, author of books on alloparenting. [00:20:37] Article: Sex at Dusk by David Barash. [00:23:30] Agriculture as the catalyst for a profound revolution in the way human beings organize themselves. [00:27:27] Book: Against the Grain: A Deep History of the Earliest States, by James C. Scott. [00:29:08] Thomas Malthus and Thomas Hobbes. [00:44:17] Anthropologist Nurit Bird-David. [00:46:43] Critics of Chris’s position on cultural evolution: Matt Ridley, Steven Pinker, Richard Dawkins, David Buss, Helen Fisher. [00:55:39] Book: Opening Up: A Guide To Creating and Sustaining Open Relationships, by Tristan Taormino. [00:58:09] Dan Savage. [01:02:50] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:07:28] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. [01:09:59] Think globally, act locally. [01:18:14] Kenneth Ford, Director of the Institute for Human and Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.  [01:22:35] Tangentially Speaking podcast. Get a T-shirt. [01:27:03] Podcast with the woman who took ayahuasca: Mandy. [01:30:27] Podcast with rattlesnake expert: John Porter. [01:30:46] Jeff Leach. [01:37:19] See more of Chris at his website and his TED talk.

Mickey Trescott, NTP is a Nutritional Therapy Practitioner, blogger, author, and advocate for those taking recovery from autoimmune disease into their own hands. Mickey has a special place in my heart because her first book was the resource that my wife, Julie, used to help me recover my own health. She’s now written a second book, The Nutrient-Dense Kitchen, emphasizing the healing aspects of the highly nutritious foods available within the Autoimmune Protocol (AIP) template. In this interview, Mickey and I discuss her journey to finally being diagnosed with Hashimoto’s and celiac diseases, and the lifestyle factors that may have contributed to her illness. She discusses some of the pitfalls encountered by people following AIP, and the clinical trials being done to empirically validate AIP as a treatment for autoimmune disease. Here’s the outline of this interview with Mickey Trescott: [00:00:10] Nutrient density, defined. [00:01:13] Book: The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness, by Mickey Trescott. [00:02:00] Autoimmune Protocol; Mickey’s website: Autoimmune Wellness. [00:02:20] Journey to diagnoses of Hashimoto's and Celiac. [00:06:42] Veganism and vegetarianism; nutrient deficiencies. [00:09:27] Which autoimmune conditions respond best to AIP? [00:12:13] Why AIP works. [00:15:32] Book: The Nutrient-Dense Kitchen: 125 Autoimmune Paleo Recipes for Deep Healing and Vibrant Health. [00:16:13] Common mistakes within the AIP community. [00:19:12] Recipe: Bacon Beef Liver Pâté with Rosemary and Thyme. [00:23:10] Studies showing efficacy of AIP using Angie Alt’s program: Abbott, Robert D., Adam Sadowski, and Angela G. Alt. "Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis." (2019) and Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for inflammatory bowel disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:23:35] Angie Alt’s group health coaching program: SAD to AIP in 6. [00:25:25] Seeds Journal; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:26:11] Gretchen Rubin's Four Tendencies. [00:28:20] Loser avoidance bias; Fitness startup that failed due to avoidance bias. [00:29:48] Cal Newport; Podcast: How to Live Well in a High Tech World. [00:30:25] Groups for in-person AIP meetups - Find Your AIP Community. [00:33:08] Learning to cook. [00:36:52] Cultured Caveman in Portland, OR. [00:37:36] Reintroducing food on AIP. [00:43:04] Eating at restaurants. [00:45:43] Getting glutened; Gluten-free Ground Breaker beer. [00:48:35] Blog: Gluten in Beer: Test Results of Gluten Levels in Beer. [00:54:06] Eczema-psoriasis study (enrollment has ended since this podcast was recorded). [00:55:09] Rob Abbott, MD. Podcast: How to Treat Hashimoto’s using the Autoimmune Protocol.

Sleep researcher Greg Potter, PhD, is back on the podcast today with practical help for those suffering from insomnia. Greg’s research at the University of Leeds on sleep, diet, and metabolic health captured the attention of both scientific and mainstream news outlets on several continents. He is currently an international public speaker, science writer, and consultant, focusing in particular on circadian rhythms, exercise, nutrition, sleep and stress.  In this podcast, Greg talks about different types of insomnia, and how chronic sleep difficulties create barriers to personal safety and health for 10-15% of adults at any given time. He discusses the best things to do when you’re lying in bed, unpleasantly awake. He also talks about routines and tools for preventing sleep disruption in the first place. Here’s the outline of this interview with Greg Potter: [00:02:21] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:02:37] Acute vs chronic insomnia. [00:07:00] Effects of genes on sleep needs. [00:07:55] Keneth Wright Jr. camping studies: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:08:38] Tracking sleep data - wearables, diaries; online diary at thebettersleepproject.com. [00:11:30] Re-establishing association between bed and sleep. [00:11:51] Ashley Mason, PhD. Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:12:56] Therapeutic sleep restriction. [00:15:29] 20-minute rule. [00:18:33] Things to do when you can't sleep: Meditation, progressive muscle relaxation, visualization, music therapy. [00:23:05] Paradoxical intention; Book: Man's Search for Meaning, by Viktor Frankl. [00:24:54] Books: Homo Deus and Sapiens, by Yuval Noah Harari. [00:25:38] Metabolic dysregulation as possible cause of sleep disruption. [00:29:09] Early dinner associated with better appetite regulation; Study: Ravussin, Eric, et al. "Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans." Obesity 27.8 (2019): 1244-1254. [00:31:13] Considerations when buying a mattress: comfort, durability, and support. [00:33:31] ChiliPad; Ooler Sleep System. [00:35:52] BRYTE bed. [00:37:51] Paper: Hekler, Eric B., et al. "Why we need a small data paradigm." BMC medicine 17.1 (2019): 1-9. [00:39:20] Hammocks [00:42:54] Rich Roll and Paul Saladino on The Minimalists Podcast: Minimalist Diets. [00:45:45] Managing ambient temperature for optimal sleep. [00:48:54] Raising skin temperature before bed. [00:50:15] Pre-bed skin temperature raising activities and sleep; Meta-analysis: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews (2019). [00:54:03] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Digital Minimalism; Cal’s blog.  [00:57:29] Find Greg on Twitter and Instagram, @gdmpotter. [00:58:44] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick, MD. [01:01:07] Greg’s previous NBT podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19)

Tim Harsch is the CEO and Co-Founder of Owler, a business insights company based in San Mateo, California. He’s a lifelong athlete, having played soccer, lacrosse and rugby in his younger years and more recently competing in triathlons. He also has type 1 diabetes (T1D), diagnosed at the relatively late age of 17. We’ve had the pleasure of working with Tim over the past year as a member of our Elite Performance Program. On this podcast, Tim talks about the tools he uses to manage his diabetes, including a low-carb diet and a continuous glucose monitor. He also discusses the benefits he’s found in working with the NBT team, including weight loss, strength gains, and improved sleep and stress management. He describes the dietary changes that have helped him the most over the last year and his best advice for others living with T1D. Here’s the outline of this interview with Tim Harsch: [00:00:32] Cal Newport; Book: Digital Minimalism: Choosing a Focused Life in a Noisy World; Podcast: How to Live Well in a High Tech World. [00:01:13] Owler. [00:04:02] Y Combinator. [00:07:31] Coping with stress; Stress audit. [00:09:18] Sleep, exercise, eating, drinking, stress management (SEEDS) method; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:10:31] SEEDS Journal. [00:10:43] Diagnosed with Type 1 diabetes (T1D) at age 17. [00:17:46] Continuous Glucose Monitor (CGM). [00:19:44] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively.  [00:22:43] Previous podcasts featuring guests with T1D: 1. How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Keith Runyan, MD; 2. NBT People: Will Catterson. [00:23:46] Managing carbohydrates with T1D. [00:24:59] Autoimmune Protocol (AIP). [00:27:22] Reasons for rejecting the insulin pump. [00:30:37] Dexcom G6 CGM. [00:31:35] Factors affecting insulin sensitivity. [00:32:56] NBT’s Head of Strength and Conditioning, Zach Moore, CSCS; Podcast: Overcoming Adversity and Strength Coaching, with Zach Moore. [00:35:03] Building a strength-based exercise regimen. [00:36:30] Bro Research Radio - podcast of Ben House, PhD. Ben’s appearances on NBT’s podcast: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:39:09] NBT Coach Clay Higgins; Podcast: NBT People: Clay Higgins. [00:40:50] Fixing the gut: Ditching the bulletproof coffee, avoiding dairy. [00:48:48] Type 1 Diabetes group on Facebook. [00:48:49] Diabetes resources: diaTribe; Book: Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me, by Adam Brown. [00:49:21] Find Tim on LinkedIn, at Owler, or contact him by email.

Daniel Cortez is a Primal Health and Movement Coach, Wim Hof Master Instructor, and Psychedelic Integration Specialist. After tirelessly seeking answers to overcome his own 15-year health struggle, he now guides others along the same path. From his home in Cusco, Peru, he coaches and leads retreats using the power of breath, movement, cold, and plant medicines.  On this podcast, Daniel shares his personal story of chronic pain and cognitive dysfunction, and the events surrounding his whole-body transformation. He discusses the power of evolutionary science, modern psychology, and ancestral wisdom for restoring health, and describes how psychedelic plants play a critical role in healing. Here’s the outline of this interview with Daniel Cortez: [00:01:14] Daniel's health journey. [00:03:48] Wim Hof. [00:04:04] Chris Kresser. [00:04:15] CIRS Chronic Inflammatory Response Syndrome; Ritchie Shoemaker, MD. [00:04:56] Buck Institute for Research on Aging; Dale Bredesen, MD. [00:06:03] Cholestyramine for mold; Podcast: NBT People: Mark Alexander. [00:06:31] Mycometrics testing. [00:10:34] Lucy Mailing; Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:10:46] Dr. Michael Rose; Interview on Dan Pardi's podcast: Is the Paleo Diet Good or Bad for Aging? Podcast with Professor Michael Rose. [00:11:23] Trader Joe's Paleo. [00:13:18] Bruce Parry’s documentary on the Matis. [00:17:10] Psychedelics for altered states. [00:19:27] Microdosing LSD increases neuroticism; Study: Polito, Vince, and Richard J. Stevenson. "A systematic study of microdosing psychedelics." PloS one 14.2 (2019): e0211023. [00:19:45] Researcher James Fadiman; Interview on the Tim Ferriss podcast; Book: The Psychedelic Explorer's Guide.  [00:21:08] Jessica Bertram. [00:23:04] Book: Keep the River on Your Right, by Tobias Schneebaum. [00:24:07] Ayahuasca. [00:27:30] Plants and animals are indistinguishable by some criteria; Diana Rodgers, RD interviews Andrew Smith on the Sustainable Dish Podcast. [00:31:08] Books by Russ Harris: The Happiness Trap and The Confidence Gap, plus his training courses. [00:39:38] Stephanie Welch; Podcast: The Need for Tribal Living in a Modern World. [00:44:12] Mircea Eliade. [00:45:00] Separation from the identity of having an illness. [00:48:35] Sam Harris; Waking Up app. [00:50:36] San Pedro cactus. [00:54:25] Movement coach Ido Portal; Book: The Sports Gene, by David Epstein. [00:55:31] John Ratey, MD; neuroplasticity through movement. [00:56:14] A Book of Five Rings, by Miyamoto Musashi. [00:59:14] Book: 12 Rules for Life: An Antidote to Chaos, by Jordan Peterson. [01:04:00] Are psychedelics necessary? [01:05:10] Carl Jung; Collective unconscious. [01:17:32] Ben House, PhD; Flo Retreat Center; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [01:23:06] Find Daniel on his website, Facebook and Instagram.

At the 2019 Ancestral Health Symposium, I managed to catch up with metabolism and fitness expert Mike T. Nelson, PhD. Mike was there presenting on a subject that many in the health space find both intriguing and confusing: cannabinoids and CBD. Really, who amongst us hasn’t wondered if using CBD will get us in hot water at the next work-related drug screening? And is it even legal? On this podcast, Mike demystifies the terms bantered about when it comes to the cannabis plant.  What exactly is the difference between hemp, THC, and CBD anyway? He cuts through the marketing hype and talks about the specific health conditions that respond best to cannabidiol (CBD). He also shares exactly how he uses it to prevent brain injury during extreme sports. Here’s the outline of this interview with Mike T. Nelson: [00:00:11] Mike’s Ancestral Health Symposium 2019 talk: Mike Nelson - CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? - AHS19. [00:02:30] Charlotte's Web cannabidiol (CBD). [00:03:33] FDA warning letters to CBD companies. [00:03:43] Mislabeled CBD products (low CBD, high THC); Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3. [00:04:06] Getting terms straight: Cannabis, hemp, CBD, THC, marijuana, and others. [00:04:30] Cannabis found in 2700 year old grave in ancient China. Study: Russo, Ethan B., et al. "Phytochemical and genetic analyses of ancient cannabis from Central Asia." Journal of experimental botany 59.15 (2008): 4171-4182. [00:09:40] Leonhart Fuchs cultivated cannabis sativa in 1542. [00:09:52] Difficulty in differentiating between Sativa, Indica, and hybrid strains; Study: Schwabe, Anna L., and Mitchell E. McGlaughlin. "Genetic tools weed out misconceptions of strain reliability in Cannabis sativa: Implications for a budding industry." Journal of Cannabis Research 1.1 (2019): 3. [00:13:20] Entourage effect; Study: Ben-Shabat, Shimon, et al. "An entourage effect: inactive endogenous fatty acid glycerol esters enhance 2-arachidonoyl-glycerol cannabinoid activity." European journal of pharmacology 353.1 (1998): 23-31. [00:15:36] THC use associated with survival after traumatic brain injury (TBI); Nguyen, Brian M., et al. "Effect of marijuana use on outcomes in traumatic brain injury." The American Surgeon 80.10 (2014): 979-983. [00:16:48] Animal studies support the use of cannabinoids for TBI: Maroon, Joseph, and Jeff Bost. "Review of the neurological benefits of phytocannabinoids." Surgical neurology international 9 (2018). [00:17:55] CBD has a cerebroprotective effect; Study: Khaksar, Sepideh, and Mohammad Reza Bigdeli. "Intra-cerebral cannabidiol infusion-induced neuroprotection is partly associated with the TNF-α/TNFR1/NF-кB pathway in transient focal cerebral ischaemia." Brain injury 31.13-14 (2017): 1932-1943. [00:19:11] Mike's pre-kiteboarding supplement regimen; Cerebroprotective effects of creatine; Study: Sullivan, Patrick G., et al. "Dietary supplement creatine protects against traumatic brain injury." Annals of neurology 48.5 (2000): 723-729. [00:21:46] Pros and cons of CBD use. Safety: 1. Ahmed, Amir IA, et al. "Safety and pharmacokinetics of oral delta-9-tetrahydrocannabinol in healthy older subjects: a randomized controlled trial." European Neuropsychopharmacology 24.9 (2014): 1475-1482; 2. van den Elsen, Geke AH, et al. "Efficacy and safety of medical cannabinoids in older subjects: a systematic review." Ageing research reviews 14 (2014): 56-64. [00:23:36] Cost of 300mg of Charlotte’s Web CBD Oil per day = $7.50/day. [00:25:06] Rescuing energy metabolism in the brain; Podcast: The Latest Research on Exogenous Ketones and Other Performance Enhancers, with Brianna Stubbs, PhD. [00:29:08] Effects of cannabidiol on cortisol; Study: Zuardi, A. W., F. S. Guimaraes, and A. C. Moreira. "Effect of cannabidiol on plasma prolactin, growth hormone and cortisol in human volunteers." Brazilian journal of medical and biological research= Revista brasileira de pesquisas medicas e biologicas 26.2 (1993): 213-217. [00:31:19] CBD and sleep; Review of clinical trials: Kuhathasan, Nirushi, et al. "The use of cannabinoids for sleep: A critical review on clinical trials." Experimental and clinical psychopharmacology (2019). [00:33:04] Top 3 potential uses for CBD: Sleep, head trauma, pain. [00:35:10] THC and CBD for pain. [00:37:01] Grasshopper for vaping tools.  [00:37:28] CBD oils. [00:38:03] Vaping less harmful than cigarettes; Studies: 1. McNeill, Ann, et al. "Evidence review of e-cigarettes and heated tobacco products 2018." A report commissioned by Public Health England. London: Public Health England 6 (2018), 2. Walele, Tanvir, et al. "Evaluation of the safety profile of an electronic vapour product used for two years by smokers in a real-life setting." Regulatory toxicology and pharmacology 92 (2018): 226-238. [00:40:30] CBD in beverages. [00:42:26] Will CBD get you busted at work? THC amount might be much higher than the label indicates; Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3. [00:47:03] CBD as an ergogenic aid. Review: Jorm, Anthony F., et al. "Gender differences in cognitive abilities: The mediating role of health state and health habits." Intelligence 32.1 (2004): 7-23. [00:48:13] State-dependent memory. [00:50:11] Work with Mike: www.miketnelson.com. Flex Diet Certification.

Kirk Parsley, MD, inventor of Sleep Remedy, has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. A retired Navy SEAL, he is currently a performance consultant, helping others to achieve the highest quality of life possible while realizing their health, performance, and longevity goals. In this interview, Greg Potter, PhD talks with Dr. Parsley about the critical role sleep plays in cognitive, emotional, and physical health. They discuss the best supplements to help with sleep and some good reasons to avoid pharmaceutical sleeping pills. “Doc” Parsley shares why he recently reformulated Sleep Remedy to be even more effective, not just for falling asleep but also staying asleep at night. Here’s the outline of this interview with Kirk Parsley: [00:00:08] Greg Potter’s previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and Morning Larks and Night Owls: the Biology of Chronotypes. [00:00:28] Doc Parsley's previous podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:01:30] Book: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top, by Kirk Parsley. [00:02:25] Sleep and the endocrine system. [00:02:44] Karen R. Kelly, PhD; Research with Navy SEALs. [00:05:36] Who should take supplements to improve sleep. [00:10:06] History behind Sleep Remedy; the rationale for changing the formulation. [00:20:21] Over the counter Melatonin can vary range from -83% to +478% of the labeled content. Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [00:30:54] High doses of melatonin, chronically, could decrease receptor density. [00:33:15] Sleep maintenance insomnia; Circadin (time release melatonin). [00:33:36] Who benefits from Sleep Remedy? [00:33:55] Sleeping pill use associated with earlier death; Study: Kripke, Daniel F. "Hypnotic drug risks of mortality, infection, depression, and cancer: but lack of benefit." F1000Research 5 (2016). [00:34:30] The World Health Organization: Shift work is a type 2A carcinogen. [00:36:53] Robb Wolf’s risk assessment program in Reno, NV: Part 1, Part 2. [00:38:53] Phosphatidylserine decreases adrenal hormones during intensive exercises; Studies: 1. Monteleone, Palmiero, et al. "Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men." European Journal of Clinical Pharmacology 42.4 (1992): 385-388. 2. Starks, Michael A., et al. "The effects of phosphatidylserine on endocrine response to moderate intensity exercise." Journal of the International Society of Sports Nutrition 5.1 (2008): 11. [00:43:40] Using Sleep Remedy during jet lag. [00:46:56] Jet Lag Rooster; Dr. Simon Marshall, PhD. [00:50:28] Magnesium: involvement in regulating sleep and wakefulness. [00:51:25] Magtein (magnesium L-threonate). [00:53:50] L-theanine and GABA. [00:58:00] Tracking sleep; Oura Ring, Whoop strap, Garmin watches. [01:00:01] Blood testing to measure effects of improved sleep. [01:01:12] Lumosity for neurocognitive testing. [01:01:44] Sleep deprivation reduces Emotional Quotient (EQ); Studies: Van Der Helm, Els, Ninad Gujar, and Matthew P. Walker. "Sleep deprivation impairs the accurate recognition of human emotions." Sleep 33.3 (2010): 335-342; 2. Nota, Jacob A., and Meredith E. Coles. "Shorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking." Journal of behavior therapy and experimental psychiatry 58 (2018): 114-122; 3. Killgore, William DS, et al. "Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills." Sleep medicine 9.5 (2008): 517-526. [01:03:02] Sleep deprivations causes contagious social withdrawal and loneliness; Study: Simon, Eti Ben, and Matthew P. Walker. "Sleep loss causes social withdrawal and loneliness." Nature communications 9.1 (2018): 3146. [01:03:30] Effects of sleep deprivation on couples: Troxel, Wendy M. "It’s more than sex: Exploring the dyadic nature of sleep and implications for health." Psychosomatic medicine 72.6 (2010): 578. [01:04:38] Start School Later: organization advocating for later school start times for adolescents. Many studies indicating teens aren’t getting enough sleep. [01:06:37] Kirk’s TEDx Talk: America's biggest problem | Kirk Parsley | TEDxReno. [01:06:52] Peptides. Epitalon synthetic peptide. [01:16:00] Sleep enhancing tips. [01:20:50] Bed rocking improves deep sleep and memory; Study: Perrault, Aurore A., et al. "Whole-night continuous rocking entrains spontaneous neural oscillations with benefits for sleep and memory." Current Biology 29.3 (2019): 402-411. [01:22:36] Doc Parsley’s website.

Our resident neurologist and banjo afficionado Josh Turknett, MD is back on the podcast with me to talk about the premise behind his Ancestral Health Symposium 2019 talk, How to Win at Angry Birds. It’s a paradigm for how best to approach health and performance and has far-reaching implications that will help you simplify efforts to optimise your health.  In this interview, Josh talks about his 4-quadrant model, a detector for finding a signal in the health noise. In an age where specialization and technology have become the norm and the next health trend is around the corner, it’s easy for the big picture to be obscured. Josh offers a model for prioritising interventions that will give you the greatest benefit with the least disruption.  Here’s the outline of this interview with Josh Turknett: [00:00:44] Josh's 2019 AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm. [00:00:57] Few significant advances in medical therapeutics. [00:04:05] The parable of Angry Birds: Team Game Level vs. Team Source Code. [00:09:35] Four-quadrant model. (Here’s my version of Josh’s talk - go to minute 11:34 for a visual of the 4-quadrant model.) [00:12:49] First quadrant: Game-level supportive interventions (e.g., sleep, diet). [00:14:09] Second quadrant: Game-level interventions that are exploitative or disruptive (extreme heat/cold, HIIT, mindfulness). [00:15:16] Third quadrant: Source code level interventions that are supportive in nature (e.g., taking a supplement to correct a deficiency). [00:16:45] Fourth quadrant - Source-code level interventions that are disruptive (e.g., pharmaceuticals). [00:25:52] Learning to play anything: feedback loop. [00:27:19] Malcolm Kendrick podcasts: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:28:43] Book: First Life: Discovering the Connections between Stars, Cells, and How Life Began, by David W. Deamer. [00:31:40] Dale Bredesen. [00:31:53] Book: The Four Tendencies, by Gretchen Rubin. [00:32:36] The Intelligence Unshackled Podcast. [00:34:44] First Do No Harm approach to education. [00:35:34] Josh's on Patreon; elitecognition.com. [00:36:38] The Migraine Miracle website; Josh’s previous podcast appearance: The Migraine Miracle.

Stacy D’Andre, MD is a board-certified internal medicine specialist and oncologist who sees patients at Sutter Health in Northern California. She is also a Principal Investigator for National Cancer Institute-sponsored oncology group clinical trials and studies supported by the Sutter Institute for Medical Research. She has authored numerous publications, book chapters, and abstracts on emerging treatment options for gynecologic and GI cancers. She has also been an NBT client for the last two years. In this interview, Stacy and I talk about her recent switch to an integrative medicine approach to cancer treatment. She describes some of the progressive cancer therapies she uses in her practice, including lifestyle change, cannabis, and turkey tail mushrooms. She also shares several case studies in which integrative treatment strategies made the difference for her patients. Here’s the outline of this interview with Stacy D’Andre: [00:00:53] Background as an ice skater. [00:06:06] Health problems: Keto diet, thyroid problems. [00:10:00] Gut problems. [00:10:23] Book: Essentialism: The Disciplined Pursuit of Less, by Greg KcKeown. [00:10:43] The Institute for Functional Medicine (IFM). [00:15:00] Book: Payoff: The Hidden Logic that Shapes Our Motivations, by Dan Ariely. [00:18:05] Answers to, “Why do you think you got cancer?” [00:19:19] Sutter Health. [00:20:05] People with high fiber diet 5x more likely to respond to immunotherapy, while those taking probiotics do worse: Study: Spencer, Christine N., et al. "The gut microbiome (GM) and immunotherapy response are influenced by host lifestyle factors." (2019): 2838-2838. [00:24:02] Calm; Headspace. [00:24:49] Dealing with stress at the source vs at the target. [00:27:03] Cannabis; Marinol. [00:28:05] Synthetic vs natural cannabis. [00:29:21] Chemovar profile (“strain” of cannabis) is critical for treating specific types of cancer. Study: Russo, Ethan Budd. "The Case for the Entourage Effect and Conventional Breeding of Clinical Cannabis: No “Strain,” No Gain." Frontiers in plant science 9 (2018): 1969. [00:29:50] Cannabinoids effective in glioblastoma multiforme; Study: Twelves, Chris, et al. "A two-part safety and exploratory efficacy randomized double-blind, placebo-controlled study of a 1: 1 ratio of the cannabinoids cannabidiol and delta-9-tetrahydrocannabinol (CBD: THC) plus dose-intense temozolomide in patients with recurrent glioblastoma multiforme (GBM)." (2017): 2046-2046. [00:31:29] Epidiolex, a high-CBD strain for the treatment of seizures in childhood epilepsy. [00:34:22] THC vs. Cannabidiol (CBD). [00:35:13] Terpenes - some are sedating, some are activating. [00:35:34] Pinene - activating. [00:36:41] Case study #1 - male with metastatic pancreatic cancer. [00:38:43] Patient #1 - Slides (graph is on page 23). [00:39:36] Metformin; HumanOS podcast: Does Metformin Block the Health Benefits of Exercise? Podcast with Ben Miller. [00:40:28] Turkey Tail mushrooms improve natural killer cell function. Study: Torkelson, Carolyn J., et al. "Phase 1 clinical trial of Trametes versicolor in women with breast cancer." ISRN oncology 2012 (2012). [00:41:04] Real Mushrooms. [00:42:03] Book: Radical Remission: Surviving Cancer Against All Odds, by Kelly A. Turner, PhD. [00:42:25] Meaning vs purpose. [00:43:22] Book: The Power of Now, by Eckhart Tolle. [00:44:23] Case study #2: Female with triple-negative breast cancer. [00:45:36] Elevated bilirubin: Gilbert's syndrome; nutritional treatments. [00:47:51] Hormetea. [00:49:00] Case study #3: female with breast cancer. [00:51:04] Case study #4: 75-year old female with breast cancer. [00:51:59] Neuropathy and high B6; CBD for peripheral neuropathy. [00:54:26] Methylmalonic Acid (MMA) test to assess for B12 deficiency. [00:55:13] Case study #5: 59-year old female with recurrent uterine cancer. [00:59:15] Anti-cancer properties of green tea and curcumin. [01:02:08] Preventing cancer: diet, water, exercise, manage stress, sleep. [01:02:57] Contaminants in drinking water as a contributor to cancer. Study: Evans, Sydney, Chris Campbell, and Olga V. Naidenko. "Cumulative risk analysis of carcinogenic contaminants in United States drinking water." Heliyon 5.9 (2019): e02314. [01:03:31] Book: Why Zebras Don’t Get Ulcers, by Robert Sapolsky. [01:04:39] Integrative medicine training courses for doctors: IFM, Andrew Weil Center for Integrative Medicine, American Academy of Anti-Aging Medicine (A4M). [01:05:49] Working within the existing health system. [01:10:43] Work with Stacy at Sutter Health. [01:11:48] Find a doctor: Society for Integrative Oncology; IFM practitioner database. [01:12:56] Upcoming speaking engagements: (email Stacy for evites): Integrative Oncology - Sacramento (10/19/19) Intro to Medical Cannabis - Nevada City (11/14/19) “Mini Med School” series - Mills Peninsula (2/13/20)

Brian Sanders is the filmmaker behind the documentary, Food Lies, and the host of the Peak Human Podcast. Brian’s background is in mechanical engineering and technology, and he’s driven to help others reverse chronic disease using ancestral health and wellness principles. Brian has recently partnered with a physician as a health coach and is building technology to help people communicate with their doctors, track their health, and implement a healthy diet.  In this podcast, Brian and I talk about his film, which touts the benefits of a nutrient-dense whole food diet and debunks myths about eating meat and saturated fat. We discuss the many aspects of his ancestral-health outreach, including his Nose to Tail farm that ships 100% grass-fed meat and the SAPIEN diet plan he makes freely available to everyone. Here’s the outline of this interview with Brian Sanders: [00:00:19] Documentary: Food Lies (still being crowdfunded). [00:00:28] Brian's background; family health problems. [00:02:17] Mark Sisson. [00:03:21] Documentary: What the Health. [00:03:55] Food in Hawaii. [00:05:48] Weston A Price. [00:11:03] Veganism in LA. [00:12:48] Vinnie Tortorich; FAT: A Documentary. [00:15:26] Carnivore vs vegan as a business model. [00:16:45] SAPIEN Diet. [00:20:38] Denise Minger; Kitavans, Tsimane in Bolivia. [00:24:30] Calories do matter. [00:26:35] Ted Naiman. [00:26:59] Amber O'Hearn; Podcast: A Carnivore Diet for Physical and Mental Health. [00:27:09] Bioavailability of zinc from oysters when eating corn tortillas and beans: Solomons, Noel W., et al. "Studies on the bioavailability of zinc in man. II. Absorption of zinc from organic and inorganic sources." Journal of laboratory and clinical medicine (1979). [00:31:35] Paul Saladino. [00:32:15] Book: The Good Gut: Taking Control of your Weight, Your mood, and Your Long-Term Health, by Justin Sonnenburg. [00:32:49] Gary Taubes. [00:33:07] Bill Lagakos on animal fibre.  Podcast with Bill: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:34:59] Top priority: Get yourself fat adapted. [00:36:54] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:41:00] Dr. Gary Shlifer.  [00:41:25] Virta Health. [00:42:48] Nose to Tail; US Wellness Meats. [00:44:48] Dr. Frank Mitloehner. [00:45:29] Diana Rodgers, RD, Sacred Cow film; Podcast with Diana Rodgers: Kale vs Cow: The Case for Better Meat. [00:45:45] Savory Institute; Robb Wolf on sustainable meat farming. [00:45:55] Book: War on Carbs, by Mark Bell. [00:48:45] Peak Human Podcast guests: Prof. Tim Noakes, Jeff Volek, Mark Sisson, Paul Saladino. USDA scientist Dr. David Klurfeld.

Nick Pineault is an investigative health journalist specializing in electromagnetic fields (EMFs) and their effects on human health.  His mission is to spread awareness about the potential dangers of wireless technologies and work with industry and governments to find safe solutions. He has recently authored a book called The Non-Tinfoil Guide to EMFs and has developed a training course for health professionals and optimisers on how to dramatically reduce exposure and symptoms related to EMF radiation. In this interview, Nick gives practical advice for mitigating exposure to EMFs without giving up the convenience of electronic devices. He shares simple adjustments you can make to keep EMFs from interfering with your sleep and your health and recommends specific tools and devices for managing, measuring and blocking unwanted radiation.  Be sure to download this episode and put your device on Airplane Mode while you listen!  Here’s the outline of this interview with Nick Pineault: [00:00:12] Nick’s book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology; Training course: Electrosmog RX: The EMF Health Solution. [00:00:18] Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:00:33] Electromagnetic Fields (EMF): Definition and controversy. [00:04:52] Dr. Dietrich Klinghardt, MD, PhD, Dr. Dan Pompa, Dr. Zach Bush, MD. [00:06:52] Dr. Martin Pall, PhD; Dr. Paul Héroux, PhD. [00:08:04] Dr. Magda Havas, PhD. Dr. Joel Moskowitz, PhD.   [00:08:45] The EMF Scientist Appeal to the United Nations, Bioinitiative 2012: A Rationale for Biologically-based Exposure Standards for Low-Intensity Electromagnetic Radiation. [00:09:19] EMF-Portal. [00:09:51] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) (4/16/18) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:12:55] Faraday cage. [00:14:26] Nick’s interview with Pawel Wypychowski.  [00:15:56] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:19:31] 5th generation cellular network technology (5G). [00:24:36] 6G Wireless Summit ‘19 in Finland. [00:27:14] US Senator Richard Blumenthal raises concerns on 5G health risks. [00:30:09] Article: Radiation concerns halt Brussels 5G development, for now.  [00:30:52] Simon Marshall, PhD on SEEDS; Podcast: Nudge Tactics for Performance and Health. [00:31:48] Studies on EMF and melatonin: Touitou, Yvan, and Brahim Selmaoui. "The effects of extremely low-frequency magnetic fields on melatonin and cortisol, two marker rhythms of the circadian system." Dialogues in clinical neuroscience 14.4 (2012): 381. [00:34:35] Geovital consultants. [00:34:56] EMF effects on electroencephalogram (EEG) and Heart Rate Variability (HRV): 1. Gjoneska, Biljana, et al. "Brain Topography of Emf-Induced Eeg-Changes in Restful Wakefulness: Tracing Current Effects, Targeting Future Prospects." prilozi 36.3 (2015): 103-112; 2. McNamee, David Andrew, et al. "A literature review: the cardiovascular effects of exposure to extremely low frequency electromagnetic fields." International Archives of Occupational and Environmental Health 82.8 (2009): 919-933. [00:38:26] Mitigating risk while streaming music and podcasts. [00:39:17] Effects of using Bluetooth. [00:44:22] Professor Dariusz Leszczynski's blog. [00:48:15] Grounding your computer using 3-pin power cord. [00:49:14] Create distance between you and your device. Roost stand. [00:51:01] Managing your wifi; Ethernet. [00:53:49] WaveCage. [00:54:54] EMF Meters. [00:56:09] Video: How To: Detect & Eliminate Hotel Room EMFs (+ why a router under the bed is bad news). [00:59:33] A good meter for beginners: ENV RD-10 [01:00:30] Shielded Healing - Brian Hoyer. [01:02:26] Nick’s YouTube channel. [01:04:30] Summary of practical steps. [01:05:35] Putting wifi on a Christmas light timer. [01:08:13] Nick’s website.

Lucy Mailing is an MD/PhD student at the University of Illinois. She recently completed her PhD in Nutritional Sciences and continues to perform research on the impact of diet and exercise on the gut microbiome in states of health and disease. She has authored several peer-reviewed journal articles related to the microbiome and health and was recently named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition. Lucy has also been a staff research associate for the Kresser Institute for four years and writes about evidence-based gut health on her blog. She plans to begin medical school at the University of Illinois in 2020 after a year dedicated to writing and the launch of a gut-related startup. In this podcast, Lucy discusses the most promising trends and research in gut health. She talks about the best and worst ways to test for GI problems and the effects of exercise intensity and diet change on the gut microbiota. She also challenges the notion that ketogenic and high-fat diets are bad for the gut, and explains why your SIBO breath test results might be inaccurate.  Lucy is a fine example of one of the many wonderful experts who have shaped NBT into what it is today—an online clinic helping athletes and likeminded people overcome chronic health complaints and improve performance. If you’re an athlete and you’ve been listening to the podcast for a while and you’re still struggling with your gut health, feel free to come to the front page where you’ll find a button to book a free starter session. During the session, we’ll take a look at your history and share how we’d work with you. We now have a variety of billing options, one of which will make sense for you. Here’s the outline of this interview with Lucy Mailing: [00:00:21] Ancestral Health Symposium; Lucy’s presentation slides; Look for the video from Lucy’s 2019 presentations to be posted on the AHS YouTube channel in the upcoming months.  [00:01:17] Becoming interested in the microbiome. [00:03:01] Working with Chris Kresser; ADAPT Health Coach Training. [00:07:49] Why the focus on the microbiome? [00:08:25] Transplanted human microbiome into sterile mice, mice take on phenotype of donor; Study: Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism." Molecular psychiatry 21.6 (2016): 786. [00:09:30] What does a healthy microbiome look like? [00:13:09] Viome; metatranscriptomics. [00:14:37] 16S testing; uBiome. [00:15:06] Proteobacteria as a red flag that colonic epithelial cells are starving for energy. Study: Hughes, Elizabeth R., et al. "Microbial respiration and formate oxidation as metabolic signatures of inflammation-associated dysbiosis." Cell host & microbe 21.2 (2017): 208-219. [00:16:24] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [00:17:29] Butyrate; Is supplementing a good idea? Tesseract, ProButyrate. [00:21:17] Dietary recommendations: Microbiota accessible carbohydrates (term from Justin Sonnenberg). [00:22:37] Preliminary evidence that reduced carbohydrate diet may be beneficial for people with inflammatory bowel disease; Study: Suskind, David L., et al. "Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease." Journal of clinical gastroenterology 52.2 (2018): 155. 00:23:42] Carnivore diet. [00:25:01] Dr. Michael Mosley; Robb Wolf. [00:27:59] Fecal microbiota transplant (FMT) from ketogenic mice; Study: Olson, Christine A., et al. "The gut microbiota mediates the anti-seizure effects of the ketogenic diet." Cell 173.7 (2018): 1728-1741. [00:29:54] Autologous FMT restores the ecosystem after antibiotics: Study: Taur, Ying, et al. "Reconstitution of the gut microbiota of antibiotic-treated patients by autologous fecal microbiota transplant." Science translational medicine 10.460 (2018): eaap9489. [00:31:17] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:33:35] Taymount Clinic for FMT. [00:34:11] Recent FDA report on risks of infection related to FMT. [00:34:49] Doctor's Data stool testing; PCR sequence-based testing. [00:35:40] Culture vs PCR. [00:39:27] Diagnostic Solutions GI-MAP as a PCR DNA stool test. [00:41:04] Metagenomics; Onegevity, Sun Genomics, DayTwo. [00:42:37] Small Intestinal Bowel Overgrowth (SIBO) breath testing; Mark Pimentel, MD. [00:42:57] Dr. Bryan Walsh. [00:43:33] Lucy's blog posts on SIBO breath testing: All about SIBO: Small Intestinal Bacterial Overgrowth, and What the latest research reveals about SIBO. [00:43:41] A positive breath test may not be due to SIBO; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121. [00:46:11] Individuals with SIBO may in fact have small intestinal dysbiosis; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 2012. [00:48:00] What you can learn from a uBiome Explorer 16S test. [00:54:17] Probiotics, prebiotics; Pomegranate husk powder. [00:58:02] Response to prebiotics is highly individualized; Study: Venkataraman, A., et al. "Variable responses of human microbiomes to dietary supplementation with resistant starch." Microbiome 4.1 (2016): 33. [00:59:50] Effects of exercise on the microbiome; Studies: 1. Allen, Jacob M., et al. "Exercise alters gut microbiota composition and function in lean and obese humans." Med Sci Sports Exerc 50.4 (2018): 747-757; 2. Allen, Jacob M., et al. "Voluntary and forced exercise differentially alters the gut microbiome in C57BL/6J mice." Journal of applied physiology118.8 (2015): 1059-1066; 3. Allen, J. M., et al. "Exercise training-induced modification of the gut microbiota persists after microbiota colonization and attenuates the response to chemically-induced colitis in gnotobiotic mice." Gut Microbes 9.2 (2018): 115-130. [01:02:26] Research on the microbiome of marathoners; Study: 1. Zhao, Xia, et al. "Response of gut microbiota to metabolite changes induced by endurance exercise." Frontiers in microbiology 9 (2018): 765; 2. Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1. [01:02:39] Lauren Petersen; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98. Our 2016 podcast with Lauren: The Athlete Microbiome Project: The Search for the Golden Microbiome. [01:05:51] Find Lucy: NextGen Medicine. [01:07:04] Dr. Josh Turknett’s Migraine Miracle. Our podcast with Josh: The Migraine Miracle.

Ancestral health advocate and pioneer of Evolutionary Feminism Stephanie Welch is back on the podcast today. We met up at the Ancestral Health Symposium in San Diego, California in August where she gave a talk on gender-segregated housing as an alternative to the traditional nuclear family. Stephanie is dedicated to exploring the boundaries of relationships and sexuality, and she makes a compelling case for a living arrangement most of us have never considered. In this podcast, Stephanie identifies the time in history that humans abandoned tribal living and gravitated to segregated nuclear families and sexual monogamy. She talks about the many ways this change has been a detriment to society, resulting in families and relationships lacking in social support and other basic human needs. She also offers solutions for re-establishing aspects of tribal living in a modern world. Here’s the outline of this interview with Stephanie Welch: [00:00:50] Stephanie's previous podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision. [00:02:09] Josh Turknett; Intelligence Unshackled Podcast. If you're going to intervene, you better have a good reason to do it. [00:04:35] Books: Sex at Dawn by Christopher Ryan, et al.; Civilized to Death, by Christopher Ryan; Sex at Dusk, by Lynn Saxon. [00:06:14] Ancestral Health Symposium videos - look for 2019 presentations to be posted in the next several months. [00:06:24] Differences in male and female reproductive strategies. [00:07:56] The need for a robust system of caretakers. [00:09:41] Bruce Parry, documentary filmmaker, visits modern hunter-gatherers. [00:10:21] The nuclear family vs. the tribe as a reproductive unit. [00:12:56] Agriculture as a catalyst to dividing the tribe into nuclear family houses and sexual monogamy. [00:15:40] Book: Against the grain, by James C. Scott. [00:21:13] The things a domestic environment should provide: health, social relationships, growth. [00:22:34] Julian Abel on NBT podcast: Building Compassionate Communities to Improve Public Health, and Michael Ruscio's podcast: The Importance of Community Interventions in Healthcare. [00:27:59] The problem with living with a romantic partner. [00:36:43] Challenging the convention of monogamy. [00:41:30] Cal Newport; Podcast: How to Live Well in a High Tech World. [00:43:06] Steps to take to move in this new direction. [00:50:13] Our recent podcast with Malcolm Kendrick: A Statin Nation: Damaging Millions in a Brave New Post-health World. His first podcast with us in 2018: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:52:00] What about gay people? An evolutionary perspective. [00:54:49] Robert Epstein on STEM-Talk, the Epstein Sexual Orientation Inventory (ESOI). [01:01:33] Find Stephanie: Recivilized Woman; Twitter; Paleo Fx; Future Frontiers; Physicians for Ancestral Health.

Scottish doctor, writer, speaker, and outspoken cholesterol sceptic Malcolm Kendrick is back on the podcast this week. He continues to challenge the widespread use of statin medications, despite being targeted personally and professionally by those opposing his message. Since we last talked he has authored a new book, A Statin Nation: Damaging Millions in a Brave New Post-health World, elucidating his position against mainstream medicine’s rampant cholesterol-lowering tactics.  On this podcast, Dr. Kendrick describes in detail exactly what he believes drives the process of cardiovascular disease, informed from 35 years of research on the subject.  He explains specifically why cholesterol has been misunderstood, and how medicine got it wrong. We discuss corruption in medical research and the money supporting the status quo, and Dr. Kendrick shares some of the best ways to avoid heart disease (which have little to do with diet!). Here’s the outline of this interview with Malcolm Kendrick: [00:00:07] Our first podcast with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:00:30] Book: A Statin Nation: Damaging Millions in a Brave New Post-health World, by Dr. Malcolm Kendrick. His previous two books: Doctoring Data and The Cholesterol Con. [00:02:00] Causes vs processes. [00:03:40] History behind his journey and questioning authority. [00:07:30] Articles written by Elspeth Smith. [00:09:00] Karl Rokitansky’s paper discussing an alternative way of looking at CVD: A manual of pathological anatomy, Vol. 4. Day GE, trans. London: Sydenham Society, 1852:261; in print here. [00:09:06] Rudolf Virchow, researcher who pointed to cholesterol in artery walls. [00:10:55] Researcher Nikolai N. Anichkov: fed rabbits a high-cholesterol diet and cholesterol appeared in their arteries (sort of). [00:12:07] Ancel Keys; blaming saturated fat. [00:14:11] France - highest saturated fat consumption, lowest rate of CVD. Georgia - lowest sat fat consumption, highest rate of CVD.  See graph, here. [00:15:16] International Network of Cholesterol Skeptics (THINCS). Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:16:50] Pleiotropic effects of statins. [00:17:29] Movie: 12 Angry Men (1957). [00:20:30] Robert Ross - response to injury hypothesis; Study: Ross, Russell, John Glomset, and Laurence Harker. "Response to injury and atherogenesis." The American journal of pathology 86.3 (1977): 675. [00:20:40] TV show: Stranger Things. [00:22:31] Infectious disease hypothesis. [00:22:52] Analogy of rust in the paint of a car; Sickle Cell Disease as an example. [00:27:12] 14-year old boy with Sickle Cell and atherosclerosis; Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18. [00:28:57] Endothelial progenitor cells, produced in the bone marrow, discovered in 1997. [00:29:31] Pig study of endothelial turnover: Caplan, Bernard A., and Colin J. Schwartz. "Increased endothelial cell turnover in areas of in vivo Evans Blue uptake in the pig aorta." Atherosclerosis 17.3 (1973): 401-417. [00:31:48] Vitamin C's role in maintaining collagen and blood vessels. [00:33:08] Lp(a) molecules - patching cracks in the artery walls. [00:33:42] Depriving guinea pigs of vitamin C caused atherosclerosis; Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106. [00:34:24] Linus Pauling - said CVD was caused by chronic low-level vitamin C deficiency. [00:35:53] What else damages endothelial cells? Many things, including smoking, air pollution, high blood sugar, Kawasaki disease, sepsis/infection. [00:41:19] Glycocalyx; Nitric oxide. [00:43:30] Health benefits of sun exposure. [00:44:26] Biomechanical stress (blood pressure) - atherosclerosis in arteries but not in veins. [00:47:57] Things that interfere with repair: steroids, vascular endothelial growth factor (VEGF) inhibitors. [00:55:00] The effects of stress on the cardiovascular system. [00:57:55] Red blood cells are what brings cholesterol into blood clots. [00:58:59] Cholesterol crystals in atherosclerotic plaques come from red blood cells. Study: Kolodgie, Frank D., et al. "Intraplaque hemorrhage and progression of coronary atheroma." New England Journal of Medicine 349.24 (2003): 2316-2325. [01:00:55] Very low-density lipoproteins (VLDLs) are procoagulant; High-density lipoprotein (HDL) is anticoagulant. [01:03:46] Familial hypercholesterolemia (FH); Factor VIII. [01:08:15] Cholesterol-lowering pharmaceuticals; Repatha. In the clinical trial, the total number of cardiovascular deaths was greater in the Repatha group than the placebo group. Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722. [01:09:34] David Deamer, biologist and Research Professor of Biomolecular Engineering. [01:10:05] Karl Popper, philosopher. [01:10:28] Bradford Hill’s Criteria for Causation. [01:13:52] Michael Mosley, BBC journalist. [01:16:40] Statin denialism - an internet cult with deadly consequences? [01:19:18] The money behind the statin and low-fat industries. [01:20:06] Margarine; Trans-fatty acids, banned in several countries. [01:24:37] The impact of food; The focus on food to the exclusion of other pillars of health. [01:26:38] Dr. Phil Hammond; CLANGERS [01:28:21] Avoiding internet attacks. [01:32:00] ApoA-1 Milano. Original study: Nissen, Steven E., et al. "Effect of recombinant ApoA-I Milano on coronary atherosclerosis in patients with acute coronary syndromes: a randomized controlled trial." Jama 290.17 (2003): 2292-2300. [01:33:05] The Heart Protection (HPS) Study in the UK: Heart Protection Study Collaborative Group. "MRC/BHF Heart Protection Study of cholesterol lowering with simvastatin in 20 536 high-risk individuals: a randomised placebo controlled trial." The Lancet 360.9326 (2002): 7-22. [01:33:36]  Scandinavian Simvastatin Survival Study (4S) Scandinavian Simvastatin Survival Study Group. "Randomised trial of cholesterol lowering in 4444 patients with coronary heart disease: the Scandinavian Simvastatin Survival Study (4S)." The Lancet 344.8934 (1994): 1383-1389. [01:33:49] West of Scotland Coronary Prevention Study (WOSCOPS): Shepherd, James, et al. "Prevention of coronary heart disease with pravastatin in men with hypercholesterolemia." New England Journal of Medicine 333.20 (1995): 1301-1308. [01:34:21] National Institute of Health’s ALLHAT-LLT trial: Officers, A. L. L. H. A. T. "Coordinators for the ALLHAT Collaborative Research Group: Major outcomes in moderately hypercholesterolemic, hypertensive patients randomized to pravastatin vs. usual care: the Antihypertensive and Lipid-Lowering Treatment to Prevent Heart Attack Trial (ALLHAT-LLT)." JAMA 288.23 (2002): 2998-3007. [01:34:50] 2005 - Regulations guiding clinical trials changed. [01:35:14] Negative antidepressant studies not published; Study: Turner, Erick H., et al. "Selective publication of antidepressant trials and its influence on apparent efficacy." New England Journal of Medicine 358.3 (2008): 252-260. [01:37:11] Minnesota Coronary Experiment (MCE): Analysis of recovered data: Ramsden, Christopher E., et al. "Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)." bmj 353 (2016): i1246. [01:39:44] Why Most Published Research Findings Are False: Ioannidis, John PA. "Why most published research findings are false." PLoS medicine 2.8 (2005): e124. [01:39:55] Richard Horton, editor of the Lancet: half of what is published is not true: Horton, Richard. "Offline: What is medicine’s 5 sigma." Lancet 385.9976 (2015): 1380. [01:41:11] The problem with reproducibility; a database of clinical trials that cannot be challenged or reproduced. [01:42:37] Editors of prominent journals losing faith in published research: Marci Angell, Richard Smith [01:44:55] Parachute study: Yeh, Robert W., et al. "Parachute use to prevent death and major trauma when jumping from aircraft: randomized controlled trial." bmj 363 (2018): k5094. [01:46:01] Benefits that are major are obvious; no randomized clinical trial necessary. [01:48:33] Preventing vs. screening. [01:51:42] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance with physical therapist Zac Cupples. [01:51:59] Analysis of women who died in various ways, examining breast tissue; found that a high % of women had what you could diagnose as breast cancer. Study: Bhathal, P. S., et al. "Frequency of benign and malignant breast lesions in 207 consecutive autopsies in Australian women." British journal of cancer 51.2 (1985): 271. [01:53:34] Screening programs not associated with reduced CVD or death; Study: Krogsbøll, Lasse T., et al. "General health checks in adults for reducing morbidity and mortality from disease: Cochrane systematic review and meta-analysis." Bmj 345 (2012): e7191. [01:54:26] Coronary Artery Calcium (CAC) scan. Podcast: Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk, with Ivor Cummins. [01:54:46] Cardiologist Bernard Lown.  [01:58:38] People who had measles/mumps less likely to get CVD; Study: Kubota, Yasuhiko, et al. "Association of measles and mumps with cardiovascular disease: The Japan Collaborative Cohort (JACC) study." Atherosclerosis 241.2 (2015): 682-686. [02:00:55] Life expectancy in US and UK is now falling. [02:06:46] Physical health doesn't exist without social health and psychological health. [02:07:40] Negative Twitter messages correlate with rates of heart disease; Study: Eichstaedt, Johannes C., et al. "Psychological language on Twitter predicts county-level heart disease mortality." Psychological science 26.2 (2015): 159-169. [02:09:58] People who take statins believe they’re protected so they stop exercising. Study: Lee, David SH, et al. "Statins and physical activity in older men: the osteoporotic fractures in men study." JAMA internal medicine 174.8 (2014): 1263-1270. [02:11:45] Simple changes: make friends, have good relationships, speak to your kids, exercise, eat natural food, sunshine. [02:16:53] Blood sugar measurements following funny lecture vs. boring lecture; Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652. [02:18:08] Dr. Malcolm Kendrick’s blog.

Sam Feltham is the Director of the Public Health Collaboration in the UK, a nonprofit organization dedicated to improving the quality of public health education. The PHC coordinates campaigns and produces evidence-based reports for improving pressing health issues, such as obesity and diabetes, which are on the rise in the UK and worldwide. I met up with Sam at the Real Food Rocks Festival in July, a family event coordinated by the PHC to bring people together with music, fun, and of course, real food. In this podcast, Sam and I discuss the current initiatives being pursued by the Public Health Collaboration, including training and deploying a nationwide team of volunteer ambassadors to inform and implement healthier decisions at a local level. We discuss some of the obstacles encountered in educating the public, and Sam shares some of his long-term goals for a healthier future. Here’s the outline of this interview with Sam Feltham: [00:00:09] Real Food Rocks Festival. [00:02:25] The Public Health Collaboration (PHC). [00:03:24] PHC Advisory Board members: Dr. David Unwin and Dr. Jen Unwin, Dr. Trudi Deakin. [00:07:24] PHC Ambassadors Programme; currently 150 ambassadors across the country. [00:08:58] Andy Bishop; reversed type-2 diabetes and now runs patient groups [00:10:11] Current obstacles: perceived cost and the existing government guidelines. [00:11:28] Sugar infographics, endorsed by National Institute for Health and Care Excellence (NICE).  [00:12:48] The value of educating in small groups instead of individual sessions. [00:16:35] Ivor Cummins; Podcasts: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:18:08] People under significant financial stress are 13 times more likely to have a heart attack. Study: Rosengren, Annika, et al. "Association of psychosocial risk factors with risk of acute myocardial infarction in 11 119 cases and 13 648 controls from 52 countries (the INTERHEART study): case-control study." The Lancet 364.9438 (2004): 953-962. [00:20:17] Denmark’s saturated fat tax.  It didn’t last long. [00:20:37] Influencing food policy; Real Food Lifestyle dietary guidelines. [00:21:49] Tom Watson, deputy of the Labour Party.  [00:23:55] Type 2 diabetes is currently 10% of the NHS budget. [00:26:29] War on Plastic show on BBC One. [00:27:32] The grocery store sugar-laden rat run. [00:30:50] Patric Holden, founding director of the Sustainable Food Trust. [00:32:00] Distributed food network. [00:34:01] Getting people into the system before they have health problems. [00:35:14] Changing the standards for hypertension in 2017. [00:37:19] Dr. Michael Mosley; Documentary: Michael Mosley vs. The Superbugs. [00:41:26] How to become an ambassador; phcuk.org/ambassadors.

Engineer, podcaster, author and speaker Ivor Cummins is back on the podcast today to talk about a topic that could save your life or the life of someone you love. Coronary Artery Calcium (CAC), a direct measure of arterial calcification obtained with a CT scan, is gaining respect as the best predictor of cardiovascular events. Indirect risk factors - like LDL cholesterol, though beloved by the medical establishment, pale in comparison. Today Ivor talks about what really causes cardiovascular disease and how best to assess your risk. He discusses the science that supports the use of CAC to identify those most at risk - and by doing so, they can take steps to slow, stop or even reverse disease progression. Further validating Ivor’s work, the American College of Cardiology and the American Heart Association are now formally recommending the CAC for middle-risk patients. As if that wasn’t enough, getting a CAC scan is affordable and probably available near you. Here’s the outline of this interview with Ivor Cummins: [00:00:03] Real Food Rocks Festival.   [00:01:33] Prevalence and severity of cardiovascular disease (CVD). [00:02:19] Decline in CVD between 70s and 90s: Roger, Véronique L., et al. "Time trends in the prevalence of atherosclerosis: a population-based autopsy study." The American journal of medicine110.4 (2001): 267-273. Rates of CVD from 1990-2013: O’Rourke, Kevin, et al. "Cardiovascular disease worldwide, 1990-2013." Jama 314.18 (2015): 1905-1905. [00:02:39] Causes of CVD. [00:05:27] Glycocalyx; Study: Noble, M. I. M., A. J. Drake-Holland, and H. Vink. "Hypothesis: arterial glycocalyx dysfunction is the first step in the atherothrombotic process." QJM: An International Journal of Medicine 101.7 (2008): 513-518. [00:07:07] Glucose spikes causing damage to glycocalyx; Study: Nieuwdorp, Max, et al. "Loss of endothelial glycocalyx during acute hyperglycemia coincides with endothelial dysfunction and coagulation activation in vivo." Diabetes 55.2 (2006): 480-486. [00:07:49] Glycolyx thinning at arterial branch points become regions of atherogenic risk; Study: Gouverneur, Mirella, et al. "Vasculoprotective properties of the endothelial glycocalyx: effects of fluid shear stress." Journal of internal medicine259.4 (2006): 393-400. [00:08:11] Potential autoimmune component to CVD. [00:08:18] Gabor Erdosi, admin on the Lower Insulin Facebook group. [00:09:59] Know your risk. Coronary Artery Calcium (CAC) scan. [00:10:52] Widowmaker movie. [00:11:24] David Bobbett; Irish Heart Disease Awareness (IHDA). [00:12:07] Rivers Hospital in UK. [00:15:15] An 80-year old with a low score is 20x less likely to have a cardiac event in the next 10 yrs than a 50 yr old with a high score. Study: Tota-Maharaj, Rajesh, et al. "Association of coronary artery calcium and coronary heart disease events in young and elderly participants in the multi-ethnic study of atherosclerosis: a secondary analysis of a prospective, population-based cohort." Mayo Clinic Proceedings. Vol. 89. No. 10. Elsevier, 2014. [00:15:52] 2018 ACC/AHA Multisociety Guideline on the Management of Blood Cholesterol. [00:17:34] Interpreting and understanding CAC results. [00:20:03] Value of understanding your cholesterol levels. [00:22:17] COURAGE trial: Boden, William E., et al. "Optimal medical therapy with or without PCI for stable coronary disease." New England journal of medicine 356.15 (2007): 1503-1516. ORBITA trial: Al-Lamee, Rasha, et al. "Percutaneous coronary intervention in stable angina (ORBITA): a double-blind, randomised controlled trial." The Lancet391.10115 (2018): 31-40. [00:25:47] Why isn't the medical establishment using the CAC scan to assess for CVD?   [00:26:05] CAC threatens to interfere with cath lab income, gets shut down. [00:28:39] Getting your score back to zero. [00:28:44] Feature documentary: Heart of the Matter. [00:29:48] Heinz Nixdorf Recall study: Mahabadi, Amir A., et al. "The Heinz Nixdorf Recall study and its potential impact on the adoption of atherosclerosis imaging in European primary prevention guidelines." Current atherosclerosis reports 13.5 (2011): 367. [00:31:54] Physiological perspective on how CAC can possibly reverse. [00:33:45] Hyperbolic discounting; Podcast: Nudge Tactics for Performance and Health with Simon Marshall, PhD. [00:34:20] Donal O'Neill; Cereal Killers movie. [00:35:21] Half-hour Extra Time documentary (at the top of the page). [00:35:35] Cardiologist Dr. Scott Murray, president of the British Association for Cardiovascular Prevention and Rehabilitation (BACPR). [00:38:53] How to spread the word about getting scanned. [00:39:49] The Fat Emperor podcast; Episode 32: Myopia and Eye Problems: How to Resolve via Resolution of Root Causes. [00:40:11] Robert Lustig, MD. [00:41:16] LDL Cholesterol not a good predictor of actual calcification (CAC); Study: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression." Medical hypotheses 73.4 (2009): 596-600. [00:42:44] Assessing your health between CAC scans: blood tests, CIMT (carotid-intima-media thickness). [00:45:53] Find a scan centre near you. Note: Also try Googling your city/state and “heart scan”. [00:46:37] If you enjoy this podcast, listen to his first podcast with us in March 2018: How Not to Die of Cardiovascular Disease. You can also check out Ivor’s book, Eat Rich, Live Long and his YouTube channel.

James McCarter, MD, PhD. is a researcher and author of over 60 scientific publications and patents. He recently led research and clinical operations for San Francisco-based Virta Health, a nationwide medical provider that delivers the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery. Dr. McCarter recently directed the Virta - Indiana University Health clinical trial demonstrating reversal of diabetes using nutritional ketosis and guided behavior change. This trial has resulted in changes to the American Diabetes Association Standards of Care and consensus statement on nutrition in 2019, reflecting the benefit of low-carbohydrate diets.  In this podcast, James discusses the results that have emerged from this research and the incredible outcomes Virta is demonstrating in helping people reverse their type-2 diabetes and improve cardiac risk markers. He also talks about the five facets of treatment behind Virta’s success, and the business model they employ to make treatment more widely available.  Dr McCarter recently spoke at the AACE (American Association of Clinical Endocrinology) meeting in Kansas City on ketosis for T2D. These slides provide nice visuals for all of the Virta-IUH trial outcomes as well as background information. Here’s the outline of this interview with Jim McCarter: [00:00:19] Two-year clinical trial: Athinarayanan, Shaminie J., et al. "Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-year Non-randomized Clinical Trial." Frontiers in endocrinology 10 (2019): 348. [00:00:23] Virta Health. [00:01:09] Type 2 Diabetes (T2D) affects 30 million people in the US, 400 million worldwide. [00:02:24] Long term complications of T2D. [00:04:16] Ketogenic diet: Getting people off the glucose rollercoaster. [00:08:47] Setting up the clinical trial; Sarah Hallberg, DO, MS, Virta Medical Director. [00:10:13] Nine papers published by Virta so far: 7 on the trial and 2 reviews: 1, 2, 3, 4, 5, 6, 7, 8, 9, plus whitepaper on cardiovascular benefits of Virta treatment. [00:10:46] 5 facets to treatment: In-house medication management, health coaching, nutrition behavior change education, biometric feedback, online community. [00:16:05] Podcasts with Doug Hilbert: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap. [00:16:54] Doug Hilbert’s AHS talk 2018: AHS18 Douglas Hilbert - Virta 1 Year Clinical Trial Results/Patient Outcomes. [00:18:13] Adherence to the program: 74% of patients completed 2 years of the trial. [00:18:26] Blog post: Top 10 Keto Myths Debunked After 150,000 Days of Patient Care. [00:20:30] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD. [00:21:20] Ketone metabolism: beta-hydroxybutyrate, acetoacetate and acetone. [00:23:05] Beta-hydroxybutyrate as an histone deacetylase (HDAC) inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:24:10] Higher levels of ketones correlate with greater reductions of hemoglobin A1c and greater weight loss. [00:24:29] Ken Ford, Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford (ketone signaling is discussed at minute 54:20). [00:25:58] Kaiser study on diabetes remission rates: Karter, Andrew J., et al. "Incidence of remission in adults with type 2 diabetes: the diabetes & aging study." Diabetes Care 37.12 (2014): 3188-3195. [00:29:09] Readout: creating less invasive ways for measuring metabolic markers. [00:29:28] Dan Ariely; Shapa scale and app. [00:31:55] Non-scale victories (NSV). [00:32:56] Ashley Mason podcasts: Paleo Psychology with Ashley Mason PhD and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:33:22] Elimination of drugs that cause hypoglycemia (e.g., sulphonylureas). [00:34:13] Common pitfalls: Electrolytes. [00:37:46] Myth: Keto causes diabetic ketoacidosis. [00:38:50] Improvements in cardio risk markers; Study: Bhanpuri, Nasir H., et al. "Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study." Cardiovascular diabetology 17.1 (2018): 56. [00:44:25] Dave Feldman on The Fat Emperor Podcast with Ivor Cummins: LDL and All-Cause Mortality  - Does Cholestesterol Kill You?; Related NBT podcasts: How to Drop Your Cholesterol, with Dave Feldman, and How Not to Die of Cardiovascular Disease, with Ivor Cummins. [00:49:15] American Diabetes Association (ADA) changed their Standards of Care and consensus statement on nutrition in 2019. [00:51:04] Virta's value-based business model. [00:54:13] Navigating difficult food environments. [00:55:52] Robb Wolf; Chickasaw Nation. [01:01:43] Cardiovascular effects of GLP-1 agonist and SGLT2 inhibitor drugs; Studies: Busch, Robert S., and Michael P. Kane. "Combination SGLT2 inhibitor and GLP-1 receptor agonist therapy: a complementary approach to the treatment of type 2 diabetes." Postgraduate medicine 129.7 (2017): 686-697, and DeFronzo, Ralph A. "Combination therapy with GLP‐1 receptor agonist and SGLT2 inhibitor." Diabetes, Obesity and Metabolism 19.10 (2017): 1353-1362. [01:02:13] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [01:04:50] Find James on Twitter, Medium and LinkedIn.

Mark Alexander is an electronics engineer and technology consultant living in San Francisco. He’s been a member of our Elite Performance Program over the past two years, and in that time we’ve seen him overcome health obstacles that were inhibiting his training and quality of life, including mould exposure, heavy metals, and gut pathogens.  In this podcast, Mark and I discuss his health journey, including the lab tests, coaching, and tools that made the biggest difference for him. He describes the game-changing protocols that helped him gain 6 pounds of muscle mass in 6 months without changing his training. Mark also shares about the major personal and professional shifts he’s made over the past two years, including leaving his engineering job to pursue more fulfilling work and life experiences.  Here's the outline of this interview with Mark Alexander: [00:00:25] Dolby Dimension headset with Atmos Soundscape. [00:03:48] Mark's background. [00:07:14] Going through the NBT Elite Performance Program. [00:08:53] Book: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, by Tim Ferriss. [00:09:15] Working with a functional medicine doctor; food sensitivities. [00:12:24] Gut pathogen whack-a-mole. [00:16:03] Supplements for mitochondrial support: nicotinamide riboside, lecithin, creatine. [00:17:24] Heavy metal testing; Quicksilver Scientific. [00:18:02] Clearlight Sanctuary 2 Sauna. [00:18:24] Bryan Walsh Detox program. [00:20:35] Valter Longo, PhD; Prolon Fasting Mimicking Diet. [00:21:55] Mold Exposure; Great Plains mycotoxin test. [00:25:34] Cholestyramine to bind mycotoxins. [00:26:19] Dr. Deborah Gordon; Podcast: How to Fix Autoimmunity in the over 50s. [00:26:28] Video: Dr. Gordon at the Ancestral Health Symposium: Mycotoxin Illness: The Great Impostor. [00:27:42] Supplements vs food for nutrition. [00:30:02] Gymnastic Bodies program. [00:30:16] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [00:32:04] Awaken Gym in Denver, CO.; Co-founder Orench Lagman. [00:35:56] How work was affecting Mark's health. [00:38:56] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:39:15] Working with people: mindset vs. techniques. [00:40:37] Tranquil Wisdom Insight Meditation. [00:42:28] The Tide Turners Workshop. [00:43:21] Cal Newport Podcast: How to Live Well in a High Tech World. [00:44:19] Passion for helping others. [00:49:44] What's next for Mark; ketogenic ice cream. [00:50:41] Eating clean while travelling. [00:52:37] Find Mark: TacticalKeto; Linkedin.

Lily Nichols, RDN, CDE is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, author and researcher, specializing in evidence-based prenatal nutrition and exercise. She’s been with us on the podcast before, discussing her bestselling books, Real Food for Gestational Diabetes and Real Food for Pregnancy.   Lily joins us on this podcast to talk about postpartum nutrition and healing, including nose-to-tail eating, carbohydrate restriction, and supporting mom’s recovery and energy needs after the baby arrives. We discuss nutrient requirements for new moms, and factors that affect readiness to resume work and exercise. Lily also shares details about her new webinars on postpartum recovery and nutrition at the Women’s Health Nutrition Academy. Here’s the outline of this interview with Lily Nichols: [00:02:40] Environmental mismatches. [00:03:19] Preparing for postpartum. [00:06:11] Preparing new moms for what to expect. [00:08:53] Book: Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition, by Lily Nichols. [00:10:24] Appropriate postpartum activities, from an ancestral health perspective. [00:11:20] Katy Bowman. [00:15:40] The role of nutrient depletion in postpartum recovery. [00:16:12] Supporting connective tissue and collagen. [00:17:34] Nose-to-tail in traditional postpartum meals. [00:19:34] Postpartum energy needs. [00:27:41] Measuring micronutrient status: what and when to test. [00:29:28] Risk of anemia 75x higher for women who lost 1000mL of blood at delivery. [00:33:31] Increased MCTs in the breast milk when mothers eat carbohydrates. Study: Read, W. W. C., PHYLLIS G. LUTZ, and ANAHID TASHJIAN. "Human milk lipids: II. The influence of dietary carbohydrates and fat on the fatty acids of mature milk. A study in four ethnic groups." The American journal of clinical nutrition 17.3 (1965): 180-183. [00:33:40] Dietary MCTs get passed through breast milk; Study: Francois, Cindy A., et al. "Acute effects of dietary fatty acids on the fatty acids of human milk." The American journal of clinical nutrition 67.2 (1998): 301-308. [00:34:36] Carbohydrate restriction during lactation. [00:37:35] Better insulin sensitivity in early postpartum period. [00:41:03] Gestational diabetes. [00:42:27] Webinars at Women’s Health Nutrition Academy: Postpartum Recovery and Nutrient Repletion; and Nutrition for Breastfeeding. [00:44:35] Ayla Barmmer. [00:45:06] All available courses. [00:47:15] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary. [00:49:29] Lily’s Blog.

Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples has a passion for human anatomy and helping people meet their health and performance goals. He excels at providing individualized treatment through rehab, training, nutrition, sleep, stress management, and sports science.  What’s amazing to me is that he does online consultation, and helped me fix my chronic back pain by video conference! On this podcast, Zac and I discuss his approach to working with clients and mentoring other practitioners. He talks about some of his assessment methods and strategies for helping people reduce pain while getting remarkable health and performance results. He shares simple breathing techniques that helped me tremendously and discusses some tried-and-true methods for improving client adherence with daily exercises. Here’s the outline of this interview with Zac Cupples: [00:00:06] Dr. Ben House; Podcast: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:00:52] How Zac got into physical therapy. [00:02:04] Book: Bad Science: Quacks, Hacks, and Big Pharma Flacks, by Ben Goldacre. [00:03:19] Physical Therapist Bill Hartman. [00:05:48] Shawn Baker; Podcast: Life at the Extremes: Fueling World-class Performance with a Carnivore Diet. [00:06:25] Working with NBA basketball players. [00:10:23] Dr. Bryan Walsh. [00:11:36] Sleep as a keystone behaviour; Ashley Mason podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:13:43] The effect of sleep on performance; Zac’s post: He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation. [00:15:53] Fixing pain. [00:21:01] Assessing movement. [00:22:02] Variability in movement positively associated with health and performance. Study: Stergiou, Nicholas, and Leslie M. Decker. "Human movement variability, nonlinear dynamics, and pathology: is there a connection?." Human movement science 30.5 (2011): 869-888. [00:22:16] Study of javelin throwers: Bartlett, Roger, Jon Wheat, and Matthew Robins. "Is movement variability important for sports biomechanists?." Sports biomechanics 6.2 (2007): 224-243. [00:24:26] Doing assessments remotely/online. [00:27:13] NBT Head of Strength and Conditioning, Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [00:27:37] Pain vs. tissue damage. [00:30:30] Book: Back Mechanic by Stuart McGill. [00:30:46] Barbell Medicine videos on YouTube. [00:31:06] Harvard Health article: Babying your back may delay healing. [00:34:21] Consulting with Zac on my chronic lower back pain. [00:39:29] Using the anal sphincter to tilt the pelvis. [00:43:35] Breathing for 3D expansion of the body; Video: “Stacking” the Ribcage on top of the Pelvis. [00:45:55] Influencing client behaviour to ensure follow-through. [00:53:54] Tim Ferris, author of The 4-Hour Work Week. [00:55:11] Minimal effective dose. [00:56:56] Lesley Paterson, Braveheart Coaching, Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:58:30] Altis; Dan Pfaff and Stuart McMillan. [00:59:55] Comparing recovery postures; Study: Michaelson, Joana V., et al. "Effects of Two Different Recovery Postures during High-Intensity Interval Training." Translational Journal of the American College of Sports Medicine 4.4 (2019): 23-27. [01:01:47] Zac’s website. [01:02:08] Human Matrix Seminars. [01:05:21] Find Zac on Facebook, Twitter, Instagram, YouTube. [01:05:40] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. Podcast: How to Live Well in a High Tech World, with Cal Newport.

Cal Newport is a computer science professor at Georgetown University and the author of 6 books, including New York Times bestseller Digital Minimalism. His writing focuses on the impact of new technology and social media on our ability to be productive and lead satisfying lives. Not surprisingly, his research suggests we’re becoming less connected and getting less done as technology permeates every moment of our day. For this podcast, I got to sit down face to face with Cal to discuss his ideas on digital minimalism. He describes how big business has manipulated us into constantly checking our phones, and is now profiting off of our attention. We discuss the consequences of pervasive technology, and the damaging effect it can have on our drive to create and connect with others in meaningful ways.  Fortunately, Cal also has a solution for turning your attention back to the things that really matter. Here’s the outline of this interview with Cal Newport: [00:00:35] Cal's background. [00:02:18] Book: So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love, by Cal Newport. [00:02:54] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport. [00:03:43] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. [00:04:17] Joshua Fields Millburn; The Minimalists Podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems. [00:04:42] Brad Stulberg; Podcast featuring Brad; Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. [00:05:39] Book: Steve Jobs by Walter Isaacson. [00:06:37] The myth of preexisting passion. [00:07:50] We didn't sign up for this. [00:08:32] Why we’re always looking at our phones. [00:12:26] Social media as an arms race for your attention. [00:13:56] Evolutionary psychology; attention engineers. [00:14:29] BJ Fogg's Persuasive Technology Lab at Stanford. [00:14:56] Tristan Harris; Adam Alter. [00:15:52] Effects of intermittent reinforcement on behavior and dopamine. [00:16:47] Video: Dopamine Jackpot! Sapolsky on the Science of Pleasure. [00:17:19] Minimalism; Marcus Aurelius; Henry David Thoreau (author of Walden); Voluntary Simplicity; Marie Kondo. [00:19:01] Digital hoarding. [00:24:17] Digital decluttering: Stepping away from optional personal technology for 30 days. [00:26:29] Book: The Curious Incident of the Dog in the Night-time by Mark Haddon. [00:28:27] Boredom as a drive that gets us to do things that have meaning and value. [00:32:24] Book: Loneliness: Human Nature and the Need for Social Connection, by John Cacioppo. [00:33:11] Book: Lead Yourself First: Inspiring Leadership Through Solitude, by Raymond M. Kethledge and Michael S. Erwin. [00:38:58] Connection vs communication. [00:44:56] Josh Turknett’s Intelligence Unshackled Podcast; Podcast with Josh: The Migraine Miracle. [00:46:30] The effects of technology on biology. [00:48:55] Digital Declutter Experiment for 30 days: step away, you get back in touch with what matters, use that as the foundation for very carefully rebuilding your digital life. [00:53:44] Conversation office hours. [00:57:46] Craftsman's approach to deciding whether or not to use a tool. [01:02:18] Article: Neuroscientists can predict decisions 11 seconds before we make them, based on this study: Koenig-Robert, Roger, and Joel Pearson. "Decoding the contents and strength of imagery before volitional engagement." Scientific reports9.1 (2019): 3504. [01:02:45] Will this have any impact? What's next? [01:05:31] Apple Screen Time reports. [01:08:30] Upcoming book: A World Without Email (tentative title). [01:15:15] Cal's website.

I’ve recently taken the new course created by Performance Psychologist Simon Marshall, PhD called Nudge Tactics for Health Coaching. He’s leveraging new behavioural science on how people make decisions about their health. Turns out scaring people or educating them is not enough to overcome the difficulty inherent in adopting healthier habits. On this podcast Simon discusses the latest strategies that actually work when it comes to persuading, nudging, and motivating people (or yourself) to overcome self-sabotage and create better habits. He introduces the SEEDS method - a system of adopting up to 15 teeny tiny behaviours, and then self-monitoring and reviewing progress. He also describes a powerful way to cope with catastrophic thinking when things inevitably go wrong, so you can stay on track.   Here’s the outline of this interview with Simon Marshall: [00:00:09] Simon’s new course: Nudge Tactics for Health Coaching. A Health & Wellness Coach’s guide to the science of behavioral economics. [00:00:36] The science of decision making. [00:02:10] Behavioral economics. [00:04:09] Symptoms and behaviours that could be helped by behavioural economics. [00:04:52] Procrastination. [00:05:16] Hyperbolic discounting: Our relationship with reward depends in part on how close the reward is to us at that time. [00:06:19] Commitment vs. motivation to change. [00:07:20] Old versions of behaviour change: Scaring people, education-based approaches. [00:10:18] The intention-behaviour relationship. [00:12:23] Libertarian paternalism. [00:13:38] Psychological needs theory: People's needs must be respected (autonomy, competence, and relatedness). [00:15:49] Stages of change model; Precontemplators: the proud couch-potatoes. [00:18:31] Dr. Tommy Wood’s Highlights email on sunscreen being a terrible idea. [00:20:52] Professor Susan Michie from UCL; Behavior Change Taxonomy: Michie, Susan, et al. "The behavior change technique taxonomy (v1) of 93 hierarchically clustered techniques: building an international consensus for the reporting of behavior change interventions." Annals of behavioral medicine 46.1 (2013): 81-95. [00:21:17] The Behavior Change Taxonomy app: for iOS and Android. [00:22:29] The most potent strategies: Self-monitoring, setting goals and reviewing. [00:25:27] The science of self-control: Friese, Malte, et al. "Does self-control training improve self-control? A meta-analysis." Perspectives on Psychological Science 12.6 (2017): 1077-1099.  [00:26:00] The original marshmallow study: Mischel, Walter, and Ebbe B. Ebbesen. "Attention in delay of gratification." Journal of Personality and Social Psychology 16.2 (1970): 329. Details and follow up studies described here. [00:26:52] Book: Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister and John Tierney. [00:33:18] Stroop effect. [00:34:07] Book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, by Alex Hutchinson. [00:37:28] Recent attempt to replicate the marshmallow study: Watts, Tyler W., Greg J. Duncan, and Haonan Quan. "Revisiting the marshmallow test: A conceptual replication investigating links between early delay of gratification and later outcomes." Psychological science 29.7 (2018): 1159-1177. [00:38:43] SEEDS: Sleep, Exercise, Eating, Drinking and Stress management. [00:40:09] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:40:43] How the SEEDS method works. [00:44:14] Always do less than you want to. [00:47:18] Traffic light system: a remedy for catastrophic thinking. [00:54:15] SEEDS Journal. [00:55:53] Sign up for the challenge and pick some SEEDS.

Functional medicine physician Rob Abbott, MD is back on the podcast this week.  Since he was with us last year his career and practice has evolved in exciting ways. While seeing patients at Resilient Roots Functional and Evolutionary Medicine in Charlottesville, Virginia, he is also the medical advisor at Autoimmune Wellness and is conducting collaborative research with founders Angie Alt and Mickey Trescott. Today Rob talks about the results of his recently published pilot study of the Autoimmune Protocol (AIP) diet for women with Hashimoto’s Thyroiditis. He describes the crowdfunding that made the research possible, the tools and supports they used with the participants, and the dramatic results found at the end of 10 weeks. Here’s the outline of this interview with Rob Abbott: [00:00:08] Rob's previous podcast: How to Become a Functional Medicine Doctor. [00:02:23] Autoimmune Protocol (AIP) Diet. [00:04:24] Study: Efficacy of the Autoimmune Protocol Diet as part of a multidisciplinary supported lifestyle intervention for Hashimoto's thyroiditis. [00:05:30] Mickey Trescott and Angie Alt, Autoimmune Wellness. [00:06:18] Study on AIP for Inflammatory Bowel Disease: Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for Inflammatory Bowel Disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:07:12] Angie Alt's SAD to AIP in SIX. [00:09:00] Crowd-funding research. [00:13:10] Rob Abbott and Adam Sadowski on the 30/30 Health Podcast. [00:16:20] Study design and questions they set out to answer; Patient-Oriented Evidence that Matters (POEM). [00:20:02] Quality of life questionnaire, SF-36. [00:20:19] Medical Symptoms Questionnaire (MSQ). [00:20:55] The study participants. [00:24:45] How support was delivered during the study. [00:31:21] James Maskell and Dr. Kelly Brogan. [00:32:23] The study results. [00:39:36] Graph of hs-CRP (figure 6 from study). [00:41:50] The most surprising results. [00:44:14] Are we putting too much stock in thyroid antibodies as a measure of health? [00:47:20] Tommy Wood, MD on thyroid autoantibodies. [00:50:28] Specific Carbohydrate Diet. [00:52:40] Angie's quarterly SAD to AIP in SIX Program starts in September. [00:53:01] Lucy Mailing. [00:53:54] 2019 Ancestral Health Symposium, San Diego, CA. [00:54:33] Attending AHS19: Megan, Zach, Clay, Josh, Mike T. Nelson. [00:55:24] Resilient Roots: Functional and Evolutionary Medicine is our full name of the clinic, along with Nutritionist Ryan Hall. [00:58:07] Crowdfunding for the next study: Eczema-Psoriasis and AIP.

Dr. Shawn Baker is an orthopaedic surgeon, athlete, and an advocate of a carnivore diet.  Shawn has a rich history in sport: playing semi-professional rugby in New Zealand, competing in and winning Strongman competitions, and setting records as a powerlifter and Highland Games Masters World Champion. In the meantime, he also climbed the ranks as an officer in the US Air Force, conducting surgeries under pressure in war zones of Afghanistan. In this podcast, Shawn and I discuss his athletic and military background, and his current athletic passion: Concept2 rowing, in which he has repeatedly broken world records. Shawn talks about his choice to excel at sport without the use of performance-enhancing drugs. He also makes a compelling case for the health and performance benefits of eating zero-carb, offering many examples from anthropological data that suggest man evolved to eat meat.   Here’s the outline of this interview with Shawn Baker: [00:00:20] The Minimalists; Paul Saladino; Rich Roll. [00:00:43] The Human Performance Outliers Podcast. [00:01:23] Shawn's background: Rugby and moving to New Zealand. [00:07:02] Joining the US Air Force and becoming an orthopaedic surgeon. [00:14:17] Hardware used in orthopaedic surgery; risks of infection. [00:18:03] The rise of chronic disease in orthopaedics. [00:21:58] Paleo diet; Mark Sisson, Robb Wolf. [00:22:21] Highland Games; Scottish Hammer Throw, Caber Toss. [00:25:59] Strongman Competitions. [00:28:01] On not using drugs to maximize performance. [00:31:13] Concept2 Rowing. [00:34:04] Shawn's YouTube channel. [00:34:49] Dietary recommendations for patients. [00:37:37] Carnivore Diet. [00:38:51] The downsides of eating vegetables for some people; oxalates. [00:40:08] Vilhjalmur Stefansson and Karsten Anderson ate exclusively meat diet at Bellevue Hospital; Study: Tolstoi, Edward. The effect of an exclusive meat diet lasting one year on the carbohydrate tolerance of two normal men. Waverly Press, Incorporated, 1929. [00:40:42] Dr. Gary Fettke, Australian orthopaedic surgeon. [00:41:53] Hormesis and plant compounds - When does the negative outweigh the positive? [00:43:04] Dr. Rhonda Patrick; sulforaphane. [00:49:35] George Diggs. [00:50:57] Plant foods containing carcinogens; Study: Ames, Bruce N., Margie Profet, and Lois Swirsky Gold. "Dietary pesticides (99.99% all natural)." Proceedings of the National Academy of Sciences87.19 (1990): 7777-7781. [00:55:21] Minimalists podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems. [00:58:41] Shawn’s podcast featuring vegan doctor, Dr. Joel Kahn. [00:59:21] Zach Bitter. [01:00:29] Athletes doing well on a carnivorous diet; Owen Franks, Paul Jordaan, Sarah Thackray. [01:02:29] Book (available 8/20/19): The Carnivore Diet, by Shawn Baker, MD. World Carnivore Tribe Facebook group. [01:05:41] Anthropological data that suggest people are facultative carnivores. [01:19:39] Shawn’s website, Human Performance Outliers Podcast, Instagram, YouTube, Twitter, Meat Heals, Coming soon: Animal Based Nutrition Network.

We’re happy to welcome Dr. Tim Gerstmar back on the podcast this week. Tim is a naturopathic physician, specializing in the treatment of digestive and autoimmune problems. He has spent the past 10 years seeing patients locally at Aspire Natural Health in the Seattle area, and he offers virtual consultation, both nationally and internationally. Tim is also a faculty member at Bastyr University, where he trains and mentors medical students. In this podcast, Tim talks about choosing a practitioner that has the specific expertise you need and highlights the benefits of working with a health coach. He discusses his new book, The Clear Path to Health, and the mission behind it: making integrative medicine understandable to consumers. (Find out how to get the book for free if you take action by 6/7/19!) Here’s the outline of this interview with Tim Gerstmar: [00:00:10] Tim’s previous podcasts: Methylation and Environmental Pollutants and How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance. [00:00:26] Ancestral Health Symposium. [00:00:52] Tim's mission: To make integrative medicine understandable to consumers. [00:03:03] Book: The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into The Next Decade, by Tim Gerstmar. [00:05:21] No one doctor has all the answers; finding a doctor that has the expertise to help you. [00:15:10] Gina's story. [00:17:07] Principles, strategies, and tactics. [00:25:16] Blood Chemistry Calculator. [00:28:29] Performance Psychologist Simon Marshall, PhD; Podcasts: 1, 2, 3, 4, 5. [00:29:02] The value of having health coaches to support people in lifestyle changes. [00:31:00] Health coaches have a PR problem. [00:32:35] Simon's training course: Nudge Tactics for Health Coaching. [00:32:43] Book: Nudge: Improving Decisions About Health, Wealth, and Happiness, by Richard Thaler and Cass Sunstein. [00:37:03] The value of prescription medication as a tool with a specific use. [00:41:00] Latent Autoimmune Diabetes of the Adult (LADA) [00:43:50] Podcast: Run for Your Life: An Ancestral Health Approach to Running, with Mark Cucuzzella. [00:44:32] The dark sides of conventional and functional medicine. [00:46:50] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:47:06] The problems that can't be solved. [00:50:26] Secondary benefits of being sick. [00:53:48] Special offer: Free ebook until 6/7/19.   [00:54:50] Email support@nourishbalancethrive.com to be entered in a raffle for a paperback book. [00:55:54] Final thoughts: Context matters and take a step back/find a practitioner to help you. [00:58:22] Work with Tim: (425) 202-7849 or at info@aspirenaturalhealth.com.

Brad Stulberg is a writer, performance coach, and speaker, specializing in developing and harnessing productive passion using evidence-based principles of mastery and success.  He has co-authored two books, Peak Performance and The Passion Paradox, which explore the science and practice of passion and world-class performance. Currently a columnist for Outside magazine, Brad has also written for the New York Times, Wired, New York Magazine, Sports Illustrated, and more. His work also includes coaching executives, entrepreneurs, and athletes. In this podcast, Brad and I talk about passion - specifically the idea of developing your passion, rather than “finding” it. Brad discusses how passion can be a blessing or a curse, highlighting examples of people whose obsessive approach to their work has led to their downfall. He discusses the myth of living a balanced life and offers advice for people nearing burnout. Brad also describes what the research says about quitting your day job to pursue your passion. Here’s the outline of this interview with Brad Stulberg: [00:00:00] Blood Chemistry Calculator package; email support; book an appointment with NBT. [00:00:32] Simon Marshall, PhD. [00:00:47] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. [00:05:13] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:44] Passion vs. addiction. [00:06:37] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:07:04] 75% of people believe in the “fit mindset of passion”; Study: Chen, Patricia, Phoebe C. Ellsworth, and Norbert Schwarz. "Finding a fit or developing it: Implicit theories about achieving passion for work." Personality and Social Psychology Bulletin 41.10 (2015): 1411-1424. [00:09:48] Developing vs finding your passion. [00:11:48] Lower your expectations (like Lisa from The Simpsons). [00:12:24] Passion can be a gift or a curse; Obsessive passion vs. harmonious passion. [00:15:15] Burnout. [00:16:16] Elizabeth Holmes, CEO of Theranos, and Lance Armstrong as an examples of obsessive passion. [00:18:53] Podcast: The Science and Practice of Training Elite Road Cyclists, with David Bailey, PhD. [00:19:59] 24-48 hour rule. [00:21:32] Book: Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, by Brad Stulberg and Steve Magness. [00:23:01] The biology driving the behavior; dopamine. [00:25:37] Hedonic adaptation: adapting to your current state of happiness; suffering. [00:26:54] Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems, with Ashley Mason, PhD. [00:29:30] Ellen Langer, PhD.; Podcast: How to Think Yourself Younger, Healthier, and Faster. [00:30:11] The myth of living a "balanced" life. [00:31:21] Rich Roll. [00:34:55] Podcast: How to Sustain High Cognitive Performance, with James Hewitt. [00:36:54] People pursuing passions don’t view themselves accurately. [00:38:01] Being on the same journey as his readers, rather than having it all figured out. [00:39:40] Practice: We build our practice up and then it falls apart. [00:40:32] Mid-life crises. [00:42:10] Should you quit your day job? Study: Raffiee, Joseph, and Jie Feng. "Should I quit my day job?: A hybrid path to entrepreneurship." Academy of Management Journal 57.4 (2014): 936-963. [00:45:38] Up to 40% of white collar work is wasted time. [00:48:30] Don't try to be the best; be the best at getting better. [00:49:03] Advice for someone at the burnout point. [00:50:20] Mentoring. [00:51:54] Co-author Steve Magness. [00:53:19] Similarities between fit mindset and fixed mindset. [00:53:52] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:55:00] Where to find Brad: Twitter; Brad’s website.

Graeme Muirhead has been a member of our Elite Performance Program since February 2018. Born in Hong Kong and raised in Edinburgh Scotland, he studied computer science at Heriot-Watt University. His career in technology brought him to the US in 2009, and he is now a Managing Director at Bank of America Merrill Lynch in New York. On this episode of the podcast, Graeme talks about his transformation from obesity, drinking, smoking, and back pain, to becoming a triathlete, now having completed fourteen Ironman events in Europe and the US. He discusses the moment he made the commitment to get healthy, and the methodical steps he took to develop his running, cycling, and swimming skills. Graeme also shares about his experience as an NBT client over the past year and the coaches at strategies that have helped him to improve his health and performance. Here’s the outline of this interview with Graeme Muirhead: [00:00:38] Becoming an athlete. [00:05:04] 300 pounds, drinking, smoking, in pain, and the moment it all changed. [00:06:35] Building healthy habits. [00:10:29] Becoming a more serious athlete. [00:11:23] Starting cycling. [00:14:14] Treating two slipped discs with the yellow pages and masking tape. [00:17:10] Becoming a marathon runner. [00:19:47] Becoming a triathlete; Royal Windsor Triathlon. [00:22:07] Ignoring negative self-talk and developing confidence. [00:24:48] Breaking things down into chunks; divide and conquer. [00:25:23] Moving to the USA. [00:28:50] Full distance Ironman. [00:32:13] Working with NBT. [00:32:33] Triathlete Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:33:15] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:36:53] Gut challenges. [00:37:30] Holistic approach to health and performance. [00:39:17] Metal toxicity. [00:39:50] Bryan Walsh’s detox protocol; Podcast: Everything You Wanted to Know about Detoxification. [00:41:47] Working with NBT Scientific Director and Coach Megan Roberts. Podcasts with Megan: 1, 2, 3, 4. [00:42:03] Trello. [00:44:28] Braveheart Coaching; Lesley's camp in San Diego. [00:45:40] Kona: Ironman World Championship. [00:46:16] Bob Babbitt; Breakfast with Bob. [00:46:42] Next challenge: mountain biking. [00:46:52] Eggbeater pedals. [00:48:30] Graeme’s website. [00:49:19] Christmas pudding.

Sports Physiologist and Performance Nutritionist David Bailey, PhD is the Head of Performance for the Bahrain-Merida Pro Cycling Team. He manages and delivers scientific support to elite athletes competing at the highest level in international cycling. He also coaches, providing training prescription, nutritional support and performance interventions. He has worked with World Champions and Olympic medalists for the past 15 years. In this podcast, Sports Psychologist Simon Marshall, PhD talks with David about his role supporting a team of elite road cyclists. They discuss what it takes to prepare athletes for the Tour de France, and some of the subtle aspects of training and physical development that lead to improved performance. David weighs in on doping controversies, and also offers tips for amateur cyclists and “weekend warriors”. Here’s the outline of this interview with David Bailey: [00:00:11] Previous podcasts featuring Simon Marshall, PhD: 1, 2, 3, 4 [00:00:26] Head of Performance for the Bahrain Merida Professional Cycling Team. [00:02:28] The Brownlee brothers. [00:03:36] Some of David’s previous research; Studies: Thompson, D., et al. "Prolonged vitamin C supplementation and recovery from eccentric exercise." European journal of applied physiology 92.1-2 (2004): 133-138; and Bailey, D. M., et al. "Influence of cold-water immersion on indices of muscle damage following prolonged intermittent shuttle running." Journal of sports sciences 25.11 (2007): 1163-1170. [00:06:29] Anatomy of a road cycling team; Olympic sport vs. professional sport. [00:09:54] Friction between science and practice. [00:12:20] Mistakes made along the way. [00:14:17] Changing your relationship with failure and defining success. [00:17:55] Marginal gains. [00:18:18] Dave Brailsford. [00:23:22] Preparing a team for the Tour de France. [00:29:59] The physical demands and support needed for competing cyclists. [00:35:59] Richie Porte. [00:36:44] Body types that tend to be successful. [00:38:30] Identifying new up-and-coming riders. [00:41:00] A typical day for the head of performance. [00:45:33] Training regimens. [00:50:11] Simon Yates and Adam Yates; Aaron Thomas. [00:51:32] Chris Froome; Lance Armstrong. [00:52:10] Technologies for measuring performance and adaptation. [00:58:38] Partnering with McLaren Formula One team. [01:00:45] Effects of cycling order and time in a drafted position on overall performance. [01:02:56] Chris Boardman has set up a wind tunnel in the UK for amateurs to rent. [01:05:01] Advice for amateur cyclists and weekend warriors. [01:08:43] Functional threshold power (FTP) test. [01:12:29] MAF training. [01:13:52] Tools for the amateur cyclist. [01:14:04] Study: Sanders, Dajo, et al. "Analysing a cycling grand tour: Can we monitor fatigue with intensity or load ratios?." Journal of sports sciences 36.12 (2018): 1385-1391. [01:15:46] Performance enhancing drugs; How to define doping? [01:17:46] Geraint Thomas. [01:22:02] Therapeutic Use Exemptions (TUE). [01:25:14] Vincenzo Nibali.

Integrative Clinical Psychologist Ashley Mason, PhD. is back on the podcast to discuss her clinical work and research within the UCSF Department of Psychiatry. She is now the Co-Director for the UCSF Center for Obesity Assessment, Study, and Treatment, and the Director of the Sleep, Eating, and Affect (SEA) Lab. Her areas of interest include problematic eating and sleep-related behaviors, and nonpharmaceutical interventions to address them. In this interview, Ashley and I discuss her current research, which focuses on treating individuals with type-2 diabetes using reduced-carbohydrate diets, mindful eating techniques and environmental management. She shares her insights on some of the root causes fueling the diabetes epidemic, and the factors that keep her research subjects motivated to make difficult lifestyle changes. We also discuss her clinical work treating people struggling with sleep, and the behavioral methods she uses to help them turn things around in a matter of weeks. Support Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:18] Ancestral Health Symposium 2014 in Berkeley. [00:00:39] Assistant Professor at UCSF. [00:01:27] Osher Center for Integrative Medicine. [00:02:19] Pairing diet change with behavioral change for type 2 diabetes. [00:04:00] How are people becoming diabetic? [00:05:20] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:02] Grubhub; DoorDash. [00:01:50] Food reward; hyperpalatable foods. [00:08:11] Ashley’s previous podcast: Paleo Psychology with Ashley Mason PhD. [00:11:07] Getting people to change their behavior; identifying the why behind wanting to change. [00:11:49] Low carbohydrate diets can result in reduced need for diabetic medications; Virta Health Studies: McKenzie, Amy L., et al. "A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes." JMIR diabetes 2.1 (2017): e5; and Hallberg, Sarah J., et al. "Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study." Diabetes Therapy 9.2 (2018): 583-612. [00:15:54] Motivational interviewing. [00:16:15] Stages of change model (diagram). [00:17:40] Fundamental reasons for wanting to change. [00:18:30] Handling the social pressure of eating differently. [00:24:39] How to work with people in the pre-contemplative stage. [00:28:01] USDA Dietary Guidelines for Americans 2015-2020, eighth edition. [00:29:25] Taste and price drive decision making. [00:30:01] Arranging the environment to support better dietary choices. [00:31:56] Companies with self-insured health plans have incentive to keep employees healthy. [00:33:05] Mindful eating; paying attention while you're eating. Studies: Brewer, Judson, et al. "Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions." Frontiers in psychology 9 (2018): 1418; and Mason, A. E., et al. "Examining the Effects of Mindful Eating Training on Adherence to a Carbohydrate-Restricted Diet in Patients With Type 2 Diabetes (the DELISH Study): Protocol for a Randomized Controlled Trial." JMIR research protocols 8.2 (2019): e11002-e11002. [00:43:39] Sleep as a lynchpin to health behavior. [00:45:54] Cognitive Behavior Therapy for Insomnia (CBTI); Improving sleep as a platform for making other behavior change possible. [00:46:30] Getting people off of benzodiazepines. [00:49:50] Previous podcast episodes on chronotypes, meal timing, and sleep hygiene: 1, 2, 3, 4, 5. [00:50:16] CBTI strategies for improving sleep. [00:54:51] Oura Ring; the value of self-report over electronic devices. [00:58:38] Dealing with external factors: kids, pain. [01:05:26] Impact of timing bright light, eating, movement, socialization. [01:08:07] Rhonda Patrick's interview with Satchin Panda, PhD; Our podcast with Satchin Panda: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [01:13:10] Funding research; Experiment.com for crowdfunding; You can support Ashley’s research here. [01:13:24] Richard Feinman, PhD. [01:14:49] Ashley’s current and published research. [01:15:12] Sea Lab; Osher Center Sleep Group. [01:15:51] Book: Quiet Your Mind & Get to Sleep, by  Colleen E. Carney, PhD and Rachel Manber, PhD. [01:16:27] Book: The Brave Athlete: Calm the Fuck Down and Rise to the Occasion​, by Simon Marshall, PhD.

Back on the podcast today, we have researcher and athlete Brianna Stubbs, PhD. Brianna has been a world-champion rower and is now competing in cycling, running, and triathlon. She is also Research Lead for HVMN, advancing the science on human optimisation and creating content and products to improve physiology, metabolism, and cognition. As a world expert on ketone metabolism, Brianna is here with me to talk about the latest research on exogenous ketones. We discuss their effects on athletic performance, brain injury, and cognition, and she weighs in on the controversy regarding the effect of ketone esters on the inflammasome. We also look at the misunderstood role of lactate and how it’s now being used to improve athletic performance. Here’s the outline of this interview with Brianna Stubbs: [00:00:35] Our previous podcasts with Brianna: 1, 2, 3. [00:02:00] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:02:19] Andrew Bosch at the University of Cape Town. [00:05:03] Training for full Ironman. [00:05:19] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:07:39] Using ketone esters to fuel for a race. [00:10:18] Who's using the ketone ester? [00:11:08] Effects of ketone esters on cognitive function; Study: Evans, Mark, and Brendan Egan. "Intermittent Running and Cognitive Performance after Ketone Ester Ingestion." Medicine and science in sports and exercise 50.11 (2018): 2330-2338. [00:12:21] Rescue of ATP in the brain of mice given exogenous ketones; Study: Prins, M. L., et al. "Increased cerebral uptake and oxidation of exogenous βHB improves ATP following traumatic brain injury in adult rats." Journal of neurochemistry 90.3 (2004): 666-672. [00:13:46] Unpublished research on ketone esters in hypoxia: Ketone Esters for Optimization of Cognitive Performance in Hypoxia. [00:15:33] One hour cycling record; Vittoria Bussi. [00:16:00] Bradley Wiggins; The Flying Scotsman Graeme Obree; Jens Voigt. [00:19:19] Professor Tim Noakes; Central governor model of fatigue: Noakes, Timothy D. "The central governor model of exercise regulation applied to the marathon." Sports medicine 37.4-5 (2007): 374-377. [00:19:32] Cyclists go slower from the first pedal stroke when you put them in a hot laboratory; Study: Tucker, Ross, et al. "The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion." The Journal of physiology 574.3 (2006): 905-915. [00:19:43] Cold water in mouth reduces perceived effort and improves performance. Study: Burdon, Catriona A., et al. "The effect of ice slushy ingestion and mouthwash on thermoregulation and endurance performance in the heat." International journal of sport nutrition and exercise metabolism 23.5 (2013): 458-469. [00:19:57] Cooling mouthwash improves performance; Study: Jeffries, Owen, Matthew Goldsmith, and Mark Waldron. "L-Menthol mouth rinse or ice slurry ingestion during the latter stages of exercise in the heat provide a novel stimulus to enhance performance despite elevation in mean body temperature." European journal of applied physiology 118.11 (2018): 2435-2442. [00:22:25] Podcast: Science and Application of High Intensity Interval Training with Paul Laursen, PhD. [00:22:56] Potential therapeutic applications of ketone esters. [00:23:43] Ketogenic diet may help with alcohol withdrawal. Study: Dencker, Ditte, et al. "Ketogenic Diet Suppresses Alcohol Withdrawal Syndrome in Rats." Alcoholism: Clinical and Experimental Research42.2 (2018): 270-277. [00:24:43] Dr. Stephen Cunnane; MCT study: Courchesne-Loyer, Alexandre, et al. "Emulsification increases the acute ketogenic effect and bioavailability of medium-chain triglycerides in humans: protein, carbohydrate, and fat metabolism." Current developments in nutrition 1.7 (2017): e000851. [00:28:13] Ketone esters as nootropics. [00:30:23] Mitigating traumatic brain injury (TBI); lactate. [00:31:41] Improved outcomes with lactate infusion in intensive care; Study: Nalos, Marek, et al. "Half-molar sodium lactate infusion improves cardiac performance in acute heart failure: a pilot randomised controlled clinical trial." Critical care 18.2 (2014): R48; and Ichai, Carole, et al. "Half-molar sodium lactate infusion to prevent intracranial hypertensive episodes in severe traumatic brain injured patients: a randomized controlled trial." Intensive care medicine 39.8 (2013): 1413-1422. [00:32:22] Professor George Brooks; Study: Thomas, Claire, et al. "Effects of acute and chronic exercise on sarcolemmal MCT1 and MCT4 contents in human skeletal muscles: current status." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 302.1 (2011): R1-R14. [00:33:07] Ketones: the ugly duckling of metabolism. Study: VanItallie, Theodore B., and Thomas H. Nufert. "Ketones: metabolism's ugly duckling." Nutrition Reviews 61.10 (2003): 327-341. [00:34:20] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:35:28] Lactate increase carbohydrate usage and improves performance; Study: Azevedo Jr, John L., et al. "Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance." PLoS One 2.9 (2007): e927. [00:37:24] Cytomax, Muscle Milk. [00:39:11] L-Lactate vs D-Lactate; D-lactate free probiotics. [00:40:01] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:40:44] Butyrate and exogenous ketones; Study: Cavaleri, Franco, and Emran Bashar. "Potential Synergies of β-Hydroxybutyrate and Butyrate on the Modulation of Metabolism, Inflammation, Cognition, and General Health." Journal of nutrition and metabolism 2018 (2018). [00:41:21] Effect of patents on innovation. [00:42:34] Richard Stallman, president of the Free Software Foundation. [00:44:10] Paper recently accepted for journal publication on GI symptoms associated with ketone esters (not yet published). [00:44:53] Acetoacetate diester causing GI symptoms; Study: Leckey, Jill J., et al. "Ketone diester ingestion impairs time-trial performance in professional cyclists." Frontiers in physiology 8 (2017): 806. [00:49:45] Study: Dearlove, David James, et al. "Nutritional ketoacidosis during incremental exercise in healthy athletes." Frontiers in physiology 10 (2019): 290. [00:51:21] Dominick D’Agostino, PhD; β-hydroxybutyrate (BHB) blocks inflammation; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263.   [00:52:32] Newer study showing greater inflammatory response with ketone ester: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research(2019): 1801171. [00:53:46] Denmark study on effect of ketones on LPS-induced inflammation: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867. [00:59:32] How to find Brianna and HVMN: Twitter: @BriannaStubbs and @HVMN; Instagram: HVMN; Website: hvmn.com; HVMN blog. [01:00:00] HVMN podcast on Apple Podcasts;  HVMN on YouTube.

Greg White writes for television in Los Angeles. He has written for Comedy Central, Netflix, Cartoon Network, Disney, and has developed his own material for networks such as FX and MTV. A former endurance running junkie, his interests include strength training, functional movement, and meditation. He has been an NBT client since 2015 and credits this for helping him connect the dots and find the nexus between health, longevity and performance. In this episode, Greg and I talk about his transition from a life of overtraining and injury to one of balance and vitality.  He discusses his shift in values from performance to longevity, along with his new passion for strength training. We get into gut health, diet, and the mindset that works for both writing and sport.  Greg also manages to pin me down on our exact calorie and carbohydrate intake recommendations for athletes. Here’s the outline of this interview with Greg White: [00:01:03] Greg’s history as a client of Nourish Balance Thrive. [00:01:21] Chris on Ben Greenfield’s podcast in 2016: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More! [00:01:29] The MAF Method; Trailrunner Nation - Podcasts. [00:02:25] Organic Acids Test (OAT). [00:03:23] Simon Marshall, PhD. [00:03:41] Phil Maffetone. [00:09:34] Book: Mindset, by Carol Dweck. [00:15:34] Greg's gut health journey. [00:19:29] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:20:01] Oura Ring. [00:21:43] Ancestral-Paleo Diet. [00:22:44] Our exact calorie and carbohydrate intake recommendations for athletes. [00:24:20] Tommy's AHS18 talk: The Athlete's Gut: Pitfalls of Fueling Modern Performance. [00:25:46] Zach Moore, NBTs Head of Strength and Conditioning. [00:27:36] 7-Minute Analysis Health Questionnaire. [00:29:15] Brad Kearns Get Over Yourself podcast. Episodes featuring Dr. Tommy Wood: 1, 2. [00:30:14] Risk of undereating with a whole-foods diet. [00:31:57] TED Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe. [00:33:30] Podcast: How to Reconcile Performance with Longevity, with Simon Marshall and Tommy Wood. [00:35:25] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:35:50] Shift in focus from performance to longevity. [00:36:48] Yaktrax for running/walking in winter. [00:39:12] Onnit equipment. [00:39:18] Tawnee Prazak. [00:40:10] Luna sandals. [00:42:15] Podcast: NBT People: Will Catterson. [00:45:17] Katy Bowman. [00:46:01] Kelly Starrett; Mobility/WOD (M/WOD). [00:46:12] Beginning strength training. [00:49:52] Functional Range Conditioning (FRC). [00:51:14] HOKA shoes. [00:53:55] NBT on Patreon for premium podcasts and forum access. [00:54:30] “Inspiration is for amateurs - the rest of us just show up and get to work.” - Chuck Close, painter. [01:00:54] Tony Robbins. [01:01:20] Strength training getaways. [01:04:22] Greg’s YouTube channel. [01:04:33] TV shows Greg has worked on: Season One of Animaniacs Reboot for Hulu (out in 2020). Comedy Central: Ugly Americans, TripTank; Netflix: The Adventures of Puss in Boots. [01:05:46] Josh Turknett MD on Patreon. Podcast with Josh: The Migraine Miracle.

Dr. Jason Hawrelak, PhD. is a researcher, educator, and clinician, specializing in gastrointestinal health, the gut microbiota and the use of probiotics to improve health outcomes. Jason has written extensively in the medical literature on these topics and has been in clinical practice for almost 20 years. He also coordinates and teaches the Evidence-based Complementary Medicine Program at the University of Tasmania in Australia. In this podcast, Jason and I discuss probiotics: what they are, what they do, and how to use them to improve your health. Jason talks about assessing the gut microbiota, some common misconceptions about probiotics, and specific strains to look for that are backed by research. He also discusses his industry-independent, evidence-based online courses and database, created to help guide clinical practice. Here’s the outline of this interview with Jason Hawrelak: [00:00:53] Jason’s background. [00:01:48] Studying people with IBS; learning about FODMAPs the hard way. [00:06:15] Jason's Probiotic Advisor courses. [00:06:36] Jason’s scientific publications. [00:09:39] Manipulating the microbiota to improve health outcomes. [00:12:20] Tools for assessing the gut microbiota: breath and stool testing. [00:12:55] The limits of lactulose testing for SIBO. [00:14:20] Interconnectedness amongst organisms in the microbiome; Mouse study: Qiu, Xinyun, et al. "Changes in the composition of intestinal fungi and their role in mice with dextran sulfate sodium-induced colitis." Scientific reports 5 (2015): 10416. [00:15:11] Apex predators in the gut ecosystem. [00:15:36] Course: Advanced Probiotic Prescribing. [00:15:40] Probiotics: live microbes that when administered in adequate amounts produces therapeutic effects. [00:16:51] Current applications for probiotics. [00:20:02] Debunking myths about probiotics regarding colonization and quick fixes. [00:21:34] Fermented foods and drinks. [00:24:12] The characteristics of a species is strain-specific. [00:25:01] What to look for in a probiotic product (and red flags for what to avoid). [00:26:08] Minimum therapeutic dose: one billion colony forming units (CFU). [00:28:40] The Probiotic Advisor database. [00:32:31] Promising probiotic strains that aren't yet available on the market. [00:35:35] Justin Sonnenburg. [00:35:50] Improving diversity of the gut ecosystem. [00:36:30] 40 plant foods per week. [00:39:06] uBiome. [00:39:24] Genova GI Effects Comprehensive Stool Profile. [00:42:07] Using uBiome results. [00:43:33] Connection between the microbiome and mood. Course: Depression, Anxiety, and the Gastrointestinal Tract Microbiota. [00:44:32] Transmitting depression from one organism to another via fecal transplant; Study: Kelly, John R., et al. "Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat." Journal of psychiatric research 82 (2016): 109-118. [00:46:53] Jason’s clinic. [00:48:00] Join the Gut Microbiota Explorer Challenge when you support us on Patreon.

Paul Laursen, PhD is an author, endurance coach, high-performance consultant and entrepreneur. He has competed in 17 Ironman triathlon races and has published over 125 peer-reviewed papers in exercise and sports science journals. We’ve had him on the podcast once before to discuss High-Intensity Interval Training (HIIT), and he’s since co-authored a book and developed an online course on the topic. In this podcast, Paul and I take an even deeper dive into HIIT, including the specific physiological benefits that just aren’t available with lower intensity aerobic training. He describes his book and training course, which bridge the gap between the science and application of HIIT. We also get into some of the technology, gadgets, and sports psychology concepts that Paul uses in his coaching. Here’s the outline of this interview with Paul Laursen: [00:00:04] Paul's first podcast: Why Do and How to High-Intensity Interval Training. [00:00:33] Book: Science and Application of High-Intensity Interval Training, by Paul Laursen, PhD and Martin Buchheit, PhD. [00:01:20] Revelstoke Mountain Resort. [00:02:50] Mountain biking trails in Revelstoke, British Columbia. [00:05:40] Phil Maffetone; MAF method. [00:06:25] High-Intensity Interval Training (HIIT). [00:07:09] What does HIIT training do? [00:11:43] Type 2 fast-twitch muscle fibers. [00:11:55] Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:11:56] Joe Friel; Book: Fast After 50; Podcast: Joe Friel: World-Class Coach of Elite Athletes [00:13:30] Paul's online video online training course: Science and Application of High-Intensity Interval Training. [00:14:08] History of the book and the course; Martin Buchheit, PhD. [00:14:25] Literature Review: Part 1: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954; Part 2: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954. [00:16:15] Daniel Plews, PhD. [00:16:23] Marc Quod, Sports Physiologist from Orica-Greenedge cycling team. [00:17:28] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:19:45] Simon Marshall and Lesley Paterson. Podcasts featuring Simon: 1, 2, 3, 4; and Lesley: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:20:30] Using HIIT to train an elite triathlete. [00:22:40] Kyle Buckingham. [00:28:08] Measuring intensity; GPS watches, heart rate; rating of perceived exertion (RPE). [00:29:44] TrainingPeaks. [00:29:50] How work periods are prescribed; 5-zone model. [00:33:37] Gadget interference in training; Stages; SRM. [00:35:57] Quarq. [00:36:28] Garmin Connect. [00:37:29] The importance of carrying out a HIIT session as prescribed. [00:38:37] Fartlek. [00:39:29] Interval training vs. Fartlek; Study: Das, Aditya Kumar, M. Sudhakara Babu, and Kota Satish. "Effect of continuous running fartlek training and interval training on selected motor ability and physiological variables among male football players." International Journal of Physical Education Sports Management and Yogic Sciences 4.1 (2014): 13-18. [00:41:36] Use of stationary bikes to ensure precision with intervals. [00:44:55] The psychology of HIIT. [00:45:44] Book: The Chimp Paradox by Dr. Steve Peters. [00:49:03] How much better can you get with HIIT? [00:53:23] HIITscience. [00:53:33] Book: Make it Stick: The Science of Successful Learning by Peter C. Brown, Henry L. Roediger III, and Mark A McDaniel. [00:54:51] A need for accredited HIIT science instructions and tools to support HIIT prescription. [00:55:28] Heart rate variability (HRV). [00:56:11] Martin Buchheit as head of performance for Paris Saint-Germain Football Club. [00:57:33] Free content at HIITscience.com; Social media: Facebook, Twitter, Instagram.

When we launched the Blood Chemistry Calculator (BCC) in early 2018 we couldn’t have predicted the changes the software would undergo or the projects it would lead to. One such project has been researching and writing a scientific paper on the use of machine learning to predict and interpret biological age. The paper is currently in the peer review process on F1000Research, an open research publishing platform. In this podcast, I talk with lead author Dr. Tommy Wood, MD, PhD, about the importance of knowing your biological age and understanding how it can be derived from basic blood chemistry markers.  Tommy and I discuss the peer-review process and the changes we’re making to the software as a result of the feedback that’s been provided. We also discuss the individual markers that have the greatest impact on biological age, and how you can get a free predicted age report. Here’s the outline of this interview with Tommy Wood: [00:00:58] Tommy got bit by a snake. [00:02:38] Going to the doctor vs. changing lifestyle. [00:03:32] Iatrogenic antibiotic injury. [00:03:49] Antivenom: what it is, what it does and the side effects. [00:06:49] Snake oral microbiota. [00:10:23] Effects of antibiotics on gut. [00:13:29] DUTCH (Dried Urine Test for Comprehensive Hormones). [00:15:54] Our article: An interpretable machine model of biological age. [00:17:15] Why is biological age important? [00:19:12] Other tests of biological age; telomeres. [00:20:31] Epigenetic testing. [00:20:59] Effects of environment on epigenetic methylation; Studies: Nilsson, Emma, and Charlotte Ling. "DNA methylation links genetics, fetal environment, and an unhealthy lifestyle to the development of type 2 diabetes." Clinical epigenetics 9.1 (2017): 105; and Yet, Idil, et al. "Genetic and environmental impacts on DNA methylation levels in twins." Epigenomics 8.1 (2016): 105-117. Effects of lifestyle change on epigenetic methylation; Studies: Arpón, Ana, et al. "Impact of consuming extra-virgin olive oil or nuts within a Mediterranean diet on DNA methylation in peripheral white blood cells within the PREDIMED-Navarra randomized controlled trial: A role for dietary lipids." Nutrients 10.1 (2018): 15; and Delgado-Cruzata, Lissette, et al. "Dietary modifications, weight loss, and changes in metabolic markers affect global DNA methylation in Hispanic, African American, and Afro-Caribbean breast cancer survivors." The Journal of nutrition 145.4 (2015): 783-790. [00:21:05] Epigenetic shifts and aging; Study: Pal, Sangita, and Jessica K. Tyler. "Epigenetics and aging." Science advances 2.7 (2016): e1600584. [00:21:48] Insilico Medicine - Deep Biomarkers of Human Aging: aging.ai. [00:22:46] Blood Chemistry Calculator (BCC). [00:23:33] Find out your biological age with the free partial BCC report. [00:24:04] How the biological age score is determined. [00:28:13] Why we published the paper. [00:28:40] Medscape article: Journal Editors on Peer Review, Paywalls, and Preprints. [00:31:26] F1000Research. [00:33:54] GitHub; XGBoost; Python. [00:35:32] The reviewers for the peer review process: Alex Zhavoronkov and Peter Fedichev. [00:39:10] Ideas that came out of the peer review process. [00:42:49] Shapley Values and SHAP plots. [00:43:51] Machine learning competition website: Kaggle. [00:45:20] The most important blood markers for predicting biological age. [00:48:02] Total cholesterol and BUN for predicting biological age. [00:50:48] Nourish Balance Thrive on Patreon; NBT Forum.

At the recent Physicians for Ancestral Health Winter Retreat I had the opportunity to sit down in person with L. Amber O’Hearn, an outspoken advocate of plant-free eating. Since learning about the zero-carb carnivore approach in 2009, Amber has become an international speaker, researcher, and writer on the subjects of ketosis and the health benefits of eating meat. In this podcast, Amber and I discuss her health journey from veganism to low carb, and then to the more radical carnivore diet. She explains how shunning plant foods led to a dramatic improvement in both her physical and mental health, ending her 20-year battle with bipolar disorder, without the use of medication. She also describes her own version of zero-carb and discusses how a carnivore diet affects ketosis. Here’s the outline of this interview with Amber O’Hearn: [00:00:23] Physicians for Ancestral Health. [00:02:01] Amber's background. [00:03:02] The path that led her to a low carb diet. [00:09:23] Zooko Wilcox-O’Hearn. [00:11:53] David Chaum. [00:12:37] Zcash. [00:16:10] The Ketogenic Diet for Health: ketotic.org. [00:16:49] The value of end-to-end citations. [00:21:52] Amber's post on gluconeogenesis: If You Eat Excess Protein, Does It Turn Into Excess Glucose? [00:26:04] Josh Turknett MD; Talk: How to Win at Angry Birds: Moving Towards a More Efficient Practice Model. [00:26:14] Richard David Feinman; blog: The Other. [00:28:28] Reevaluating previous recommendations: Salt and DHA. [00:33:03] Bipolar disorder and pharmaceutical treatment. [00:40:31] Identifying the root cause of psychiatric illness. [00:45:06] Unwanted side effects from mood stabilizing drugs. [00:47:16] Cognitive Behavioral Therapy (CBT). [00:53:45] Zero carb/plant free diet; Zeroing In On Health, ZIOH. ZIOH Facebook group. [00:57:05] Charles Washington, founder of ZIOH group. [00:57:49] Dry fasting leads to increased fat breakdown; Study: Rutkowska, Joanna, et al. "Increased fat catabolism sustains water balance during fasting in zebra finches." Journal of Experimental Biology 219.17 (2016): 2623-2628. [01:03:58] Pregnancy: Carbohydrate cravings and hyperemesis gravidarum. [01:05:50] Paleo Baby Podcast: Chloe Archard: Paleo advocate, mom, and host of the “Eat Better” podcast. [01:06:51] Rat study: Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatric research 19.1 (1985): 139. [01:07:56] Keto Summit; Jeremy Hendon. [01:09:28] Talk at Low Carb Breckenridge: L. Amber O'Hearn - Ketosis Without Starvation: The Human Advantage. [01:10:03] The Boulder Carnivore Conference. [01:10:54] What does a carnivore diet consist of? [01:11:44] Financial considerations. [01:13:56] Paleomedicina Clinic  (ICMNI) uses a Paleolithic Ketogenic Diet. [01:14:59] Stephen Phinney, MD, PhD. [01:15:24] Optimal ketone levels graphic from The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney. [01:17:30] Autoimmune Protocol Diet (AIP). [01:18:39] Shawn Baker. [01:20:26] Andrew Scarborough. [01:21:41] Ability to eat more protein while remaining in ketosis. [01:26:07] Georgia Ede, MD. [01:26:54] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [01:27:35] Amber’s blog: empiri.ca. [01:27:46] Twitter: @ketocarnivore. Amber’s book-in-progress: facultativecarnivore.com. You can also support Amber’s work on Patreon.

Stephanie Welch is a humanist and ancestral health advocate, challenging commonly held societal beliefs and taboos in an effort she calls Disruptive Anthropology. In 2013 she became a full-time urban barefooter in Boston and in 2014 she took up intactivism, combating both male and female circumcision as a matter of health and human rights. Two years later she began studying and speaking on sexual commerce as it relates to male and female interpersonal dynamics. On this podcast, Stephanie and I talk about some of the stances she’s taken during her years of ancestral advocacy. We talk about the ways that wearing shoes undermines our innate biomechanical development and the social norms she challenges by going barefoot. We also discuss the physical and sexual consequences of male circumcision and the critical aspects of community and connection that have been lost to modern American culture. Here’s the outline of this interview with Stephanie Welch: [00:00:08] PAH Winter Retreat. [00:06:30] Noticing patterns in people’s bodies, as a massage therapist. [00:07:43] What kind of deleterious effects could happen from wearing shoes? [00:09:45] The sense of touch that comes through the sole of the foot; mechanoreceptors. [00:11:37] Flat feet. [00:14:36] Minimalist footwear; stress fractures. [00:16:49] What about sharp objects? [00:17:36] Bruce Parry TV series: Tribe (Going Tribal in the US). [00:18:16] Toughening up the feet. [00:21:46] Navigating social norms and conventions. [00:23:11] Etsy: Barefoot sandals. [00:24:12] NBT on Patreon; Forum challenge ideas. [00:27:31] Why circumcision is not Paleo; Video: Not So Vestigial: The Anatomy and Functions of Male Foreskin by Stephanie Welch BA, MA, LMT. [00:28:33] Parental disagreement about child’s circumcision: News story. [00:30:41] Medical benefits of the foreskin. [00:32:13] Does circumcision reduce the risk of disease? [00:35:49] Functions of the foreskin: protection, lubrication, sensation, mechanical action, partner stimulation, erectile stimulation and penis size. [00:36:40] Greater force needed during intercourse for circumcised men; Study: O’Hara, Kristen, and Jeffrey O’Hara. "The effect of male circumcision on the sexual enjoyment of the female partner." BJU international 83.S1 (1999): 79-84. (Note: This may not be the specific study described by Stephanie in the podcast). [00:39:11] The role of the foreskin in lubrication. [00:41:54] The role of the foreskin in male stimulation. [00:43:18] Why are people getting circumcised? [00:52:29] Circumcision later in life. [00:54:49] Evolutionary Feminism: Rekindling Women’s Sexual Power. [00:55:45] Nuclear families as the domestic unit of society. [00:56:36] Compassionate Communities; Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD. [00:58:14] Tribal living vs. modern households. [01:03:55] Stephanie’s Paper: Welch, Stephanie. "Shoes Are Not Paleo." Journal of Evolution and Health 2.1 (2017): 16. [01:04:01] Paleo f(x). [01:04:22] Stephanie at the Ancestral Health Symposium. [01:04:31] Future Frontiers in Austin, Tx.

Kimberly Harmon, MD, is board certified in Family Practice with a Certificate of Added Qualification in Sports Medicine. She is the Head Football Team Physician for the University of Washington Huskies, as well as a UW Professor in the Departments of Family Medicine and Orthopaedics and Sports Medicine. Kimberly has lectured nationally and has authored numerous peer-reviewed papers on topics relating to sports injury and novel approaches to treatment. In this podcast with Dr. Tommy Wood, MD, PhD, Kimberly draws from her own research and experience to describe options for the treatment of sport-related tendon and joint injuries using minimally-invasive procedures. They discuss interventions ranging from physical therapy techniques to platelet-rich plasma to relieve pain and improve function. She also discusses some of the main medical and safety challenges faced by today’s college athletes. Here’s the outline of this interview with Kimberly Harmon: [00:01:15] Non-surgical approaches to sport-related joint and tendon problems. [00:04:16] Assessment and treatment; eccentric exercises. [00:06:48] Early intervention; Physical therapy techniques: Astym and Graston. [00:07:10] Extracorporeal shockwave therapy. [00:07:43] Nitrous Oxide; nitro patch. [00:10:27] Tenotomy. [00:10:52] Injecting whole blood into the tendon; Platelet-rich plasma (PRP). [00:12:54] Reviews of PRP studies: 1. Salamanna, Francesca, et al. "New and emerging strategies in platelet-rich plasma application in musculoskeletal regenerative procedures: general overview on still open questions and outlook." BioMed research international 2015 (2015). 2. Barile, Antonio, et al. "Anaesthetics, steroids and platelet-rich plasma (PRP) in ultrasound-guided musculoskeletal procedures." The British journal of radiology 89.1065 (2016): 20150355. 3. Jeong, D. U., et al. "Clinical applications of platelet-rich plasma in patellar tendinopathy." BioMed research international 2014 (2014). [00:14:03] Kim’s research on PRP - about 80% of people respond Mautner, Kenneth, et al. "Outcomes after ultrasound-guided platelet-rich plasma injections for chronic tendinopathy: a multicenter, retrospective review." PM&R 5.3 (2013): 169-175. [00:15:35] Cortisol vs. PRP. [00:17:12] Working treatment into recommendations for athletes. [00:18:40] Joints; treatment with PRP. [00:20:02] PRP improves joint pain and function; Studies: Bousnaki, M., A. Bakopoulou, and P. Koidis. "Platelet-rich plasma for the therapeutic management of temporomandibular joint disorders: a systematic review." International journal of oral and maxillofacial surgery 47.2 (2018): 188-198; and Tietze, David C., Kyle Geissler, and James Borchers. "The effects of platelet-rich plasma in the treatment of large-joint osteoarthritis: a systematic review." The Physician and sportsmedicine 42.2 (2014): 27-37. [00:21:00] Joint replacement. [00:21:40] Viscosupplementation; brands: Synvisc, Orthovisc, Euflexxa, Supartz; hyaluronic acid. [00:22:12] PRP vs. hyaluronic acid; Study: Ye, Ye, et al. "Platelet rich plasma versus hyaluronic acid in patients with hip osteoarthritis: A meta-analysis of randomized controlled trials." International Journal of Surgery (2018). [00:24:00] Stem cells. [00:28:00] Ablations of the nerves for arthritis; radiofrequency ablation (RFA). [00:29:36] Being the on-call doctor for the University of Washington Husky football team. [00:31:23] Problems seen in college athletes; sleep. [00:33:20] Chair of the Pac-12 Student Athlete Health and Well-Being Board. [00:34:42] Injury record database; sports analytics. [00:37:02] Find Kim: Sports Medicine Clinic at Husky Stadium; see her research on PubMed.

Dr. Mark Cucuzzella, MD is a family medicine physician and Air Force Reserve Lieutenant Colonel, as well as a Professor at West Virginia University School of Medicine. Mark has been a competitive runner for almost four decades, with more than one hundred marathon and ultramarathon finishes, and he continues to compete as a national-level masters runner. Mark also owns the first minimalist running and walking shoe store, Two Rivers Treads. In this podcast Dr. Tommy Wood, MD talks with Mark about his new book Run For Your Life, which outlines the science and the soul of running and nutrition for maintaining a vigorous life. They discuss the aspects of physiology that suggest humans evolved to run, and the features of modern living that can result in foot pain and arthritis. Mark shares his best training tips for both new and experienced runners, as well as resources for healing painful foot conditions. Here’s the outline of this interview with Mark Cucuzzella: [00:00:23] Book: Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy, by Dr. Mark Cucuzzella. [00:01:54] Books: Fat Chance and The Fat Chance Cookbook, by Dr. Robert Lustig. [00:02:07] Gary Taubes. [00:04:33] The process of writing a book. [00:05:44] Co-writer Broughton Coburn. [00:07:18] Collaboration between Tommy and Mark on low-carb paper: Cucuzzella, Mark T., et al. "A low-carbohydrate survey: Evidence for sustainable metabolic syndrome reversal." Journal of Insulin Resistance 2.1 (2017): 1-25. [00:08:09] Running. [00:08:39] Book: Born to Run by Christopher McDougall. [00:08:42] Features of human physiology and skeleton that support bipedal running; Study: Bramble, Dennis M., and Daniel E. Lieberman. "Endurance running and the evolution of Homo." Nature 432.7015 (2004): 345. [00:09:31] Book: Story of the Human Body, by Dan Lieberman. [00:11:20] Zones of training. [00:12:10] Minimal shoes. [00:15:12] The road to health for people with obesity and type 2 diabetes. [00:15:34] Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD. [00:16:41] Slow jogging; Dr. Hiroaki Tanaka. Videos: 1, 2, and how to slow jog, with Dr. Tanaka. [00:18:46] The facia and how it relates to running. [00:20:37] Lawrence van Lingen. [00:20:53] Book: Anatomy Trains, by Thomas Myers. [00:21:23] Book: Functional Atlas of the Human Fascial System, by Carla Stecco, MD. [00:22:17] Videos: Gil Hedley: Fascia and stretching: The Fuzz Speech and Strolling Under the Skin. [00:23:50] Foam rolling. [00:25:04] The gastrocsoleus complex. [00:28:23] Plantar fasciitis; Mark’s ebook. [00:29:47] Hallux valgus (bunion). [00:31:06] Relieving foot pain: Correct Toes. [00:32:59] Insole: Barefoot Science. [00:33:47] Knee osteoarthritis and pain. [00:34:28] Dr. Casey Kerrigan; Jay Dicharry. [00:36:11] Modern-day influences on osteoarthritis; Study: Berenbaum, Francis, et al. "Modern-day environmental factors in the pathogenesis of osteoarthritis." Nature Reviews Rheumatology(2018): 1. [00:37:17] Dick Beardsley, Roger Robinson. [00:39:35] Meb Keflezighi. [00:41:14] Cardiovascular benefits vs complications of training. [00:42:44] Podcast: How to Reconcile Performance with Longevity. [00:44:22] Bernard Lagat. [00:44:56] Eliud Kipchoge. [00:48:48] Runforyourlifebook.com and www.DrMarksdesk.com. [00:50:58] PAH Winter Retreat in Scottsdale, AZ.

This past January several of the NBT team members and I met up for sun and camaraderie at the Flō Retreat Center, in Uvita, Costa Rica. Flō is run by strength coach, Ben House, PhD, who’s been on the podcast once before. Previously we talked about his work with clients and the effects of hormones on building strength and lean mass. It’s now a year later and we’re continuing the conversation. On this podcast, Ben is joined by myself, Dr. Tommy Wood, Megan Roberts, and Dr. Lindsay Taylor for a discussion of some of the practical and philosophical aspects of strength training and public health. Ben also shares his strategy for evaluating scientific literature and explains why everyone can benefit by building muscle. Here’s the outline of this interview with Ben House: [00:00:00] Hikecast with Kim House. [00:00:07] Flō Retreat Center, Uvita, Costa Rica. [00:03:03] Addictions. [00:05:27] Indicators of longevity: grip strength, leg strength and muscle mass, VO2 max. [00:08:46] Megan's transformation. [00:09:47] Fat free mass index (FFMI). [00:10:02] Muscle mass and mortality; Study: Abramowitz, Matthew K., et al. "Muscle mass, BMI, and mortality among adults in the United States: A population-based cohort study." PloS one 13.4 (2018): e0194697. [00:13:27] FFMI Calculator. [00:16:16] Working as a personal trainer. [00:17:56] Getting a PhD: Learning how to learn. [00:21:32] Glycogen shunt; Studies: Shulman, Robert G. "Glycogen turnover forms lactate during exercise." Exercise and sport sciences reviews 33.4 (2005): 157-162; and Shulman, R. G., and D. L. Rothman. "The “glycogen shunt” in exercising muscle: a role for glycogen in muscle energetics and fatigue." Proceedings of the National Academy of Sciences 98.2 (2001): 457-461. [00:24:47] Dr. Josh Turknett. Podcast: The Migraine Miracle. [00:25:22] Different types of cells identified in mouse brain; Study: Tasic, Bosiljka, et al. "Shared and distinct transcriptomic cell types across neocortical areas." Nature 563.7729 (2018): 72. [00:27:18] Dr. Richard Feinman blog post: Meta-analysis is to analysis… [00:31:58] Keto not conducive to muscle gain in clinical trials; Studies: Vargas, Salvador, et al. "Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial." Journal of the International Society of Sports Nutrition 15.1 (2018): 31. Additional studies showing loss of lean body mass on keto: 1, 2, 3, 4, 5, 6. [00:32:42] Luis Villaseñor, KetoGains. [00:34:27] Solving nuanced health problems. [00:35:49] Precision Nutrition. [00:40:36] Books: The Power of Moments and Switch by Chip Heath and Dan Heath. [00:42:01] Behavior change. [00:43:13] Is obesity solvable on a macro level? [00:50:34] Uncoupling proteins; Podcast: Mitochondria: More Than a Powerhouse, with Dr. Bryan Walsh. [00:52:00] Lindsay Taylor; Podcast: Brain Training for the Primal Keto Endurance Athlete. [01:03:24] Mike T Nelson; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [01:03:43] Retreats at the Flō Retreat Center. [01:06:52] Bro retreats; hypertrophy camps. [01:08:35] 2019 Functional Medicine Costa Rica Retreat: Speakers include Bryan Walsh, Pat Davidson, Seth Oberst. [01:09:46] Zac Cupples; Course: Human Matrix. [01:10:07] Lucy Hendricks, Ryan L'Ecuyer. [01:13:16] 30 minutes 2x a week to get to a sufficient FFMI. [01:14:26] Mechanisms for increasing muscle mass: muscular tension and metabolic stress. [01:19:35] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [01:19:48] Nourish Balance Thrive on Patreon. [01:26:47] Is the Flō Retreat Center replicable? [01:30:15] Ben’s Facebook page; Functional Medicine Costa Rica; broresearch.com; Email: drhouse@broresearch.com.

Back on the show today is Greg Potter, PhD, Content Director at humanOS.me. Last time Greg was here we discussed entraining circadian rhythm to attain perfect sleep. Today we’re examining circadian biology from a different angle, focusing specifically on chronotypes. Are we biologically wired to be morning larks or night owls? Or do these tendencies stem from social conditioning and modern influences? On this podcast, Dr. Tommy Wood talks with Greg about the biological underpinnings that may have resulted in distinct chronotypes. They discuss the environmental factors that contribute to early or late tendencies and the impact of having a “late” chronotype on health outcomes. Greg also shares his best practical strategies to optimize the circadian system for the purposes of health, sleep, and productivity. Here’s the outline of this interview with Greg Potter: [00:00:00] Try a humanOS Pro Membership for $1 for the first month (use code: NBT). [00:00:10] Greg’s previous podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health. [00:02:04] Satchin Panda podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:02:12] Bill Lagakos podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:02:44] Chronotypes. [00:03:33] Michael O'Shea, author of Aspects of Mental Economy (1900). [00:04:03] Colin Pittendrigh and Serge Daan. [00:04:40] Horne and Östberg study: Horne, Jim A., and Olov Östberg. "A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms." International journal of chronobiology(1976). [00:04:45] Morningness-Eveningness Questionnaire (MEQ). [00:05:45] Composite Scale of Morningness; Munich ChronoType Questionnaire (MCTQ). [00:07:19] Objective measures of biological timing: actimetry; Actiwatch; melatonin rhythm, core body temperature, cortisol. [00:09:20] The circadian system explained. [00:12:19] Time cues (zeitgebers). [00:11:39] Entrainment. [00:15:12] Phase angle of entrainment; Jeanne Duffy, PhD. [00:17:36] Intrinsically photosensitive retinal ganglion cells; David Berson, PhD; Samer Hattar. [00:18:49] Suprachiasmatic nucleus (SCN); Studies: Moore, Robert Y., and Victor B. Eichler. "Loss of a circadian adrenal corticosterone rhythm following suprachiasmatic lesions in the rat." Brain research(1972); and Abe, K., et al. "Effects of destruction of the suprachiasmatic nuclei on the circadian rhythms in plasma corticosterone, body temperature, feeding and plasma thyrotropin." Neuroendocrinology 29.2 (1979): 119-131. [00:19:36] Phase Response Curve. [00:22:03] Sleep homeostasis: the pressure to sleep that accumulates with more time awake. [00:24:26] David Samson, PhD; Sentinel hypothesis, study: Samson, David R., et al. "Chronotype variation drives night-time sentinel-like behaviour in hunter–gatherers." Proc. R. Soc. B 284.1858 (2017): 20170967. [00:28:35] Kenneth Wright, Jr.; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:32:49] Weaker time cues: 88% of time indoors, light pollution. [00:35:56] Twin studies on diurnal type: Vink, Jacqueline M., et al. "Genetic analysis of morningness and eveningness." Chronobiology international 18.5 (2001): 809-822. [00:36:24] Familial advanced sleep phase syndrome; Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:37:48] Delayed sleep phase disorder; study: Patke, Alina, et al. "Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder." Cell 169.2 (2017): 203-215. [00:38:17] Gene variants involved in the sleep timing; Studies: Hu, Youna, et al. "GWAS of 89,283 individuals identifies genetic variants associated with self-reporting of being a morning person." Nature communications 7 (2016): 10448; and Jones, Samuel E., et al. "Genome-wide association analyses in> 119,000 individuals identifies thirteen morningness and two sleep duration loci." Biorxiv (2016): 031369. [00:41:33] Economic benefit of later school start times: Hafner, Marco, Martin Stepanek, and Wendy M. Troxel. "Later school start times in the US." An economic analysis (2017). [00:46:03] Health effects of late chronotype. [00:47:23] Study: Knutson, Kristen L., and Malcolm von Schantz. "Associations between chronotype, morbidity and mortality in the UK Biobank cohort." Chronobiology international (2018): 1-9. [00:48:35] Chronotype and cognitive performance; Study: Kyle, Simon D., et al. "Sleep and cognitive performance: cross-sectional associations in the UK Biobank." Sleep medicine 38 (2017): 85-91; and van der Vinne, Vincent, et al. "Timing of examinations affects school performance differently in early and late chronotypes." Journal of biological rhythms 30.1 (2015): 53-60. [00:50:10] Social jetlag; Study: Wittmann, Marc, et al. "Social jetlag: misalignment of biological and social time." Chronobiology international 23.1-2 (2006): 497-509. [00:51:10] Social jet lag and poor health; Study: Roenneberg, Till, et al. "Social jetlag and obesity." Current Biology 22.10 (2012): 939-943. [00:53:01] Calculating social jetlag; Article: Jankowski, Konrad S. "Social jet lag: Sleep-corrected formula." Chronobiology international 34.4 (2017): 531-535. [00:55:23] The effect of seasonality on circadian rhythm. [00:57:40] Seasonal changes in gene expression; Study: Dopico, Xaquin Castro, et al. "Widespread seasonal gene expression reveals annual differences in human immunity and physiology." Nature communications 6 (2015): 7000. [00:58:54] Latitudinal differences in chronotype; Study: Putilov, Arcady A., et al. "Genetic-based signatures of the latitudinal differences in chronotype." Biological Rhythm Research (2018): 1-17. [00:59:22] Effect of latitude on delayed sleep phase syndrome: Pereira, Danyella S., et al. "Association of the length polymorphism in the human Per3 gene with the delayed sleep-phase syndrome: does latitude have an influence upon it?." Sleep 28.1 (2005): 29-32. [01:01:46] Book: The Power of When By Michael Breus, PhD. [01:02:31] Molding the environment to support health outcomes. [01:04:26] The most important ways to optimize the functions of the circadian system. [01:05:06] James Hewitt podcast: How to Sustain High Cognitive Performance. [01:07:12] Blog post: Writing a To-Do List Might Help You Fall Asleep Faster. [01:08:55] Digital sunset: f.lux, Twilight (Android). Night Shift (iOS). [01:11:21] Body Scan meditation: Mark Williams or Sharon Salzberg. [01:14:12] Video: AHS18 - The Athlete's Gut: Pitfalls of Fuelling Modern Performance. [01:14:25] Effects of irregular meal pattern; Study: Alhussain, Maha H., Ian A. Macdonald, and Moira A. Taylor. "Irregular meal-pattern effects on energy expenditure, metabolism, and appetite regulation: a randomized controlled trial in healthy normal-weight women, 2." The American journal of clinical nutrition 104.1 (2016): 21-32.

→ Join us at the Physicians for Ancestral Health Winter Retreat ← Dr. Luke Bennett, MD is the Medical and Sports Performance Director with Hintsa Performance, and the team doctor for the Mercedes - AMG Petronas Formula One (F1) racing team. His role with F1 involves providing general medical practice for 200 staff on the road and overseeing a team of coaches, trainers, and nutritionists who work with the drivers on the Formula One grid. In this podcast with Dr. Tommy Wood, Luke discusses his background in critical and intensive care medicine in Australia and the events that launched him from lifelong fan of motorsport to Formula One team doctor. They discuss the training, business, and performance psychology needs of F1 drivers and some of the challenges associated with life on the road. Here’s the outline of this interview with Luke Bennett: [00:00:12] Peter Attia Podcast: The Drive. [00:00:20] Hintsa Performance. [00:02:30] Royal Flying Doctor Service of Australia. [00:05:18] Taking a patient history. [00:06:35] Transitioning to working with Formula One. [00:07:47] Dr. Aki Hintsa. [00:08:39] Formula One. [00:09:33] Team doctor for the Mercedes-AMG Petronas team. [00:11:28] Haile Gebrselassie; Mika Häkkinen. [00:12:44] Pete McKnight and Dave Ferguson; Book: The Science of Motorsport, by David P. Ferguson. [00:13:55] Finding the right coach for the right driver. [00:17:14] The Core: a close and deliberate examination of what makes a person tick. [00:18:33] Psychology of sports performance in F1. [00:21:20] The complex social tapestry of F1 racing. [00:23:19] Hintsa Chairman Juha Äkräs and CEO, Jussi Raisanen. [00:25:01] Knowing where to assign your time. [00:29:23] Tim Ferriss; Financial Times, Sky News; The West Wing Weekly. [00:30:24] Sam Harris, Waking Up Podcast. [00:31:19] Shane Parrish; Farnam Street blog. [00:32:11] Ornithology. [00:34:35] Hintsa on Twitter and Facebook.

Julian Abel, MD has been a consultant in palliative care since 2001, as well as the Vice President of Public Health Palliative Care International, and the Director of Compassionate Communities UK. Since 2016 Julian has been collaborating with Frome Medical Practice in the UK to roll out their innovative model of building social connection within the community to improve health outcomes and quality of life. The initial results have been remarkable, with dramatic decreases in local emergency admissions compared to surrounding areas. On this podcast with Tommy Wood, MD, PhD, Julian describes the compassionate community model of care, including the financial and social benefits that come with weaving social support into an existing health care system. He explains how creating stronger connections within the community is a public health imperative and a socially conscious alternative to rising health care costs. He’s also developed a replicable system for bringing the concept to other communities and businesses. Here’s the outline of this interview with Julian Abel: [00:02:19] Compassionate communities: Things that matter most to people who are dying and the supportive networks that surround them. [00:03:08] Palliative care. [00:05:18] The impact of kindness and compassion on how we function. [00:06:01] Death: how best to help people with terminal illness. [00:08:40] Frome Medical Practice in Somerset; Health Connections Mendip. [00:10:47] Impact of social connection: 14% reduction in emergency admissions in Frome, compared to 28.5% increase in admissions within Somerset; Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810. [00:11:53] Social relationships and mortality; Study: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:12:37] Bringing compassionate communities into health services. [00:14:35] Benefits to health, medicine, and society. [00:16:23] Compassionate Communities UK. [00:18:32] Key functions of the model. [00:23:16] Reciprocity and altruism. [00:24:31] Systematic program implementation: How to bring these practices to new communities. [00:26:16] Public Health Palliative Care International; Compassionate City Charter. [00:29:00] Implementation within companies for staff retention and recruitment, employee morale, productivity. [00:30:25] Physicians: Emotional distance vs. compassion. [00:33:49] Placebo effect and therapeutic relationship. [00:37:14] Fitting the model into even very brief medical consultations. [00:37:31] Health Connections Mendip service directory. [00:38:48] A “malnourishment of compassion”, across all age groups. [00:41:34] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:41:37] Guardian article: The town that’s found a potent cure for illness – community, by George Monbiot. [00:42:13] Highlights email discussing compassionate communities paper and intervention.

We’ve got neurologist Josh Turknett, MD back on the podcast today to talk about “unschooling”, a homeschooling method in which the direction of education is strongly influenced by the student’s interests and choices. It is becoming a popular alternative to traditional schooling, which forces kids to stay indoors, sit still, and be quiet for hours every day, while limiting access to activities they are developmentally wired to appreciate, such as art, drama, and music. On this podcast Josh and I talk about how best to support a child’s natural cognitive development, specifically using the principles of unschooling. Josh describes this emerging paradigm and explains the benefit it holds for all children - not only those struggling within the traditional school system. We also discuss the best resources we’ve found for educating our own kids and encouraging their cognitive development. Here’s the outline of this interview with Josh Turknett: [00:00:13] Previous podcast episode: The Migraine Miracle, with Josh Turknett, MD. [00:01:10] Physicians for Ancestral Health (PAH); PAH Podcast. [00:02:33] PAH website: ancestraldoctors.org. [00:05:38] Intelligence Unshackled Podcast. [00:08:30] Book: The Man Who Mistook His Wife for a Hat: And Other Clinical Tales, by Oliver Sacks. [00:09:02] Geoffrey Hinton: This Canadian Genius Created Modern AI. [00:09:44] Study: Richards, Blake A., and Paul W. Frankland. "The persistence and transience of memory." Neuron 94.6 (2017): 1071-1084. [00:10:37] Book: The Forgetting Machine: Memory, Perception, and the "Jennifer Aniston Neuron", by Rodrigo Quian Quiroga. [00:12:07] Paleo Baby Podcast. [00:12:52] Letter To High Meadows Elementary School. [00:16:58] Arts and music as undervalued disciplines in traditional school systems. [00:20:15] Harder is not necessarily better. [00:21:36] Forest school. [00:23:12] Using the outdoors for primary education. [00:25:32] Traditional schooling: suppressing activities that come most naturally. [00:26:03] ADD/ADHD; sleep deprivation and nutrition. [00:29:57] Unschooling. [00:33:42] Learning formula: intrinsic motivation, feedback mechanism, learning constructed knowledge. [00:36:15] Day to day unschooling schedule. [00:37:10] The myth of poor socialization when homeschooling. [00:39:37] Balancing interests with general education. [00:42:37] Duolingo. [00:42:55] Educational materials. [00:43:07] Khan Academy; 3Blue1Brown; Smartick. [00:45:17] Assessing knowledge and progress. [00:50:37] Book: Selfish Reasons to Have More Kids: Why Being a Great Parent is Less Work and More Fun Than You Think, by Bryan Caplan. [00:53:59] Book: Make It Stick: The Science of Successful Learning, by Peter C. Brown. [00:54:12] Movie: Class Dismissed. [00:54:26] Brainjo on Patreon. [00:55:24] Censorship on Wikipedia. [00:55:59] Sam Harris. [00:57:25] Brainjo. [01:01:40] mymigrainemiracle.com; elitecognition.com; Brainjo Education Facebook group. [01:03:00] Physicians for Ancestral Health; PAH winter retreat. [01:04:01] Book: Messy: The Power of Disorder to Transform Our Lives, by Tim Harford.

Internet entrepreneur, venture capitalist, and software coder Kevin Rose had his first taste of success in business when he co-founded Digg, a social news website, in 2004. A few years later he was named one of the top 35 innovators under age 35 by the MIT Technology Review. He’s gone on to create other websites and companies, with a current focus on building health-related mobile apps and investing in promising startups. In this podcast, Dr. Tommy Wood and I interview Kevin about his professional life as an innovator and entrepreneur. We delve into his remarkable ability to predict societal trends and discuss the direction he sees technology heading next. Kevin also shares some of the practices and supplements he uses to enhance his own cognitive performance and quality of life. Here’s the outline of this interview with Kevin Rose: [00:01:03] Kevin's background. [00:04:05] Combining marketing and programming; TechTV; The Screen Savers. [00:04:25] Digg. [00:06:11] Fake news: Turning Obama audio clips into realistic lip-synched video. [00:06:42] Techmeme for tech news. [00:10:46] Investing in Facebook and Twitter. [00:12:23] Anonymous decentralized internet. [00:13:19] Tor; InterPlanetary File System (IPFS); Blockstack. [00:14:13] Social media making people miserable. [00:16:06] Oak meditation app. [00:16:30] Headspace, Calm. [00:19:23] The Light Phone; Palm. [00:20:12] Google Pixel 3. [00:23:31] Zero fasting tracker app. [00:24:11] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:24:16] Valter Longo. [00:24:46] The Kevin Rose Show podcast. [00:25:59] Paul Graham: Sitcom startup ideas. [00:27:29] Wearable technology; Oura ring. [00:28:29] Continuous glucose monitoring; Study: Beck, Roy W., et al. "Effect of continuous glucose monitoring on glycemic control in adults with type 1 diabetes using insulin injections: the DIAMOND randomized clinical trial." Jama 317.4 (2017): 371-378. [00:28:53] Dexcom G6. [00:29:43] Peter Attia; Peter Attia Drive; Podcast: The Critical Factors of Healthspan and Lifespan, with Peter Attia. [00:30:03] Tim Ferriss. [00:32:08] Cold and heat; Wim Hof method. [00:35:34] Peloton: A spin class in your home. [00:36:30] 23andMe; MTHFR. [00:37:36] Rapamycin; Ben Greenfield. [00:38:06] Cognitive benefits: Lion’s mane mushroom; Bacopa. [00:38:56] Studies: Hericium (lion's mane) and BDNF: Rupcic, Zeljka, et al. "Two New Cyathane Diterpenoids from Mycelial Cultures of the Medicinal Mushroom Hericium erinaceus and the Rare Species, Hericium flagellum." International journal of molecular sciences 19.3 (2018): 740; and Bacopa: Neale, Chris, et al. "Cognitive effects of two nutraceuticals Ginseng and Bacopa benchmarked against modafinil: a review and comparison of effect sizes." British journal of clinical pharmacology 75.3 (2013): 728-737. [00:39:04] ReCODE protocol; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline, by Dale Bredesen. [00:39:48] Blockchain; Electronic health records. [00:41:13] WellnessFX. [00:42:06] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:42:19] Reasons people come to meditation apps. [00:43:14] Book: The Illuminated Mind by June D’Estelle. [00:44:06] Sam Harris. [00:46:43] User churn. [00:52:34] Where to find Kevin: kevinrose.com; Instagram.

Coach PJ Nestler is a human performance specialist with a life mission to help athletes and coaches realize their full potential. With over 10 years of experience preparing top athletes for competition, PJ has trained dozens of athletes from the UFC, NFL, NHL, and MLB. He has also worked extensively with over 100 fighters, including Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters. On this podcast, NBT Coach Clay Higgins talks with Coach PJ about his role as the Director of Performance with XPT Life, which includes researching, educating, and training based on XPTs Breathe-Move-Recover foundational pillars. PJ discusses the value of breathing protocols to sustain health and improve athletic performance. They also look at exposure to extreme heat and cold for hormetic benefits and offer some things to consider before adding these strategies to your training regimen. Here’s the outline of this interview with PJ Nestler: [00:01:00] XPT Experience; Laird Hamilton and Gabby Reece. [00:02:39] Pool training exercises. [00:07:08] Exploration breathing sessions. [00:09:22] The rise of breath work as the key to performance. [00:13:30] Dysfunction in breathing: causes and effects. [00:16:05] Controlling breath to create the intra-abdominal pressure needed to lift. [00:17:46] Relief of anxiety. [00:19:27] The physiology behind different breathing protocols: Understanding the why. [00:22:41] Identifying the best breathing protocol for an individual. [00:26:00] Mouth taping. [00:27:06] Somnifix strips. [00:29:39] Sleep hygiene; circadian rhythm. [00:30:41] Functional Range Conditioning (FRC). [00:30:59] Controlled Articular Rotations (CARS). [00:31:50] Nighttime routine. [00:34:19] ChiliPad. [00:35:48] Cold therapy. [00:36:41] Using breath to lower heart rate and blood pressure, decrease sympathetic nervous system activity; Studies: Zou, Yan, et al. "Meta-Analysis of Effects of Voluntary Slow Breathing Exercises for Control of Heart Rate and Blood Pressure in Patients With Cardiovascular Diseases." The American journal of cardiology 120.1 (2017): 148-153; and Hering, Dagmara, et al. "Effects of acute and long-term slow breathing exercise on muscle sympathetic nerve activity in untreated male patients with hypertension." Journal of hypertension 31.4 (2013): 739-746. [00:38:28] Physiological benefits of exposure to extreme heat; Studies: For depression in cancer patients: Koltyn, K. F., et al. "Changes in mood state following whole-body hyperthermia." International journal of hyperthermia 8.3 (1992): 305-307; In cardiovascular disease: Laukkanen, Jari A., Tanjaniina Laukkanen, and Setor K. Kunutsor. "Cardiovascular and other health benefits of sauna bathing: a review of the evidence." Mayo Clinic Proceedings. Vol. 93. No. 8. Elsevier, 2018; In diabetes: Krause, Mauricio, et al. "Heat shock proteins and heat therapy for type 2 diabetes: pros and cons." Current Opinion in Clinical Nutrition & Metabolic Care 18.4 (2015): 374-380; In rheumatic disease, asthma, and chronic bronchitis: Hannuksela, Minna L., and Samer Ellahham. "Benefits and risks of sauna bathing." The American journal of medicine 110.2 (2001): 118-126. [00:39:20] Hormesis. [00:40:47] Sauna and cold exposure: What temperature and for how long? [00:42:10] Research suggests benefit at 175 to 220 degrees Fahrenheit for 15-30 minutes, 2+ times/week. [00:46:28] Cold exposure for athletic recovery; Study: Versey, Nathan G., Shona L. Halson, and Brian T. Dawson. "Water immersion recovery for athletes: effect on exercise performance and practical recommendations." Sports medicine 43.11 (2013): 1101-1130. [00:48:19] Find PJ on Instagram, on YouTube, Facebook, xptlife.com.

Researcher Jon Ramsey, PhD is Professor in the Department of Molecular Biosciences within the School of Veterinary Medicine at UC Davis. His study of animals focuses on nutrition as it relates to obesity and aging. The goal of his research is to understand the biological mechanisms that contribute to the aging process and to develop dietary interventions that promote healthy aging and weight loss. In this podcast, NBT Scientific Director Megan Roberts interviews Dr. Ramsey about his research in the area of calorie restriction and its beneficial effects on longevity and healthspan. They examine the scientific literature on energy and macronutrient restriction, including some of the possible biological mechanisms driving the anti-aging effects of these interventions. They also discuss what this all means in practical terms for those seeking optimal health as they age. Here’s the outline of this interview with Jon Ramsey: [00:01:35] Calorie restriction for increasing lifespan. [00:02:01] Theories of aging. [00:04:40] Osborne and Mendel; Study: Osborne, Thomas B., Lafayette B. Mendel, and Edna L. Ferry. "The effect of retardation of growth upon the breeding period and duration of life of rats." Science 45.1160 (1917): 294-295. [00:04:58] Clive McCay; Studies: McCay, Clive Maine, and Mary F. Crowell. "Prolonging the life span." The Scientific Monthly 39.5 (1934): 405-414 and McCay, Carl M., Mary F. Crowell, and Lewis A. Maynard. "The effect of retarded growth upon the length of life span and upon the ultimate body size: one figure." The journal of Nutrition 10.1 (1935): 63-79. [00:06:25] Calorie restriction literature in animals. [00:07:39] Types of rodents studied. [00:08:09] Comparing effect of caloric restriction (CR) on different strains of mice; Study: Liao, Chen‐Yu, et al. "Genetic variation in the murine lifespan response to dietary restriction: from life extension to life shortening." Aging cell 9.1 (2010): 92-95. [00:09:08] Time restricted feeding in animal models. [00:11:51] Calorie restriction vs. malnutrition. [00:12:00] Different levels of calorie restriction. Study: Weindruch, Richard, et al. "The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake." The Journal of nutrition 116.4 (1986): 641-654. [00:13:36] Effects of 10% dietary restriction: Richardson, Arlan, et al. "Significant life extension by ten percent dietary restriction." Annals of the New York Academy of Sciences 1363.1 (2016): 11-17. [00:15:09] CALERIE study and resulting Publications. [00:17:56] Analyses of CALERIE data. Studies: Belsky, Daniel W., et al. "Change in the rate of biological aging in response to caloric restriction: CALERIE Biobank Analysis." The Journals of Gerontology: Series A 73.1 (2017): 4-10. and Redman, Leanne M., et al. "Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of aging." Cell metabolism 27.4 (2018): 805-815. [00:19:21] Dietary restriction and oxidative stress; Study: Walsh, Michael E., Yun Shi, and Holly Van Remmen. "The effects of dietary restriction on oxidative stress in rodents." Free Radical Biology and Medicine 66 (2014): 88-99. [00:20:29] Podcast: How Oxidative Stress Impacts Performance and Healthspan, with Megan Roberts. [00:20:40] Effects of CR on reactive oxidative species production; Study: Ramsey, Jon J., Mary-Ellen Harper, and Richard Weindruch. "Restriction of energy intake, energy expenditure, and aging." Free Radical Biology and Medicine 29.10 (2000): 946-968. [00:20:59] Effects of fasting on the liver; Study: Salin, Karine, et al. "Decreased mitochondrial metabolic requirements in fasting animals carry an oxidative cost." Functional Ecology (2018). [00:21:56] Control of food intake: Do animal models accurately reflect human behavior? [00:25:06] Enriched environment; Study: McMurphy, Travis, et al. "Implementation of environmental enrichment after middle age promotes healthy aging." Aging (Albany NY) 10.7 (2018): 1698. [00:26:16] Monkey studies; Study: Ramsey, J. J., et al. "Dietary restriction and aging in rhesus monkeys: the University of Wisconsin study." Experimental gerontology 35.9-10 (2000): 1131-1149. [00:26:35] University of Wisconsin study: Colman, Ricki J., et al. "Caloric restriction delays disease onset and mortality in rhesus monkeys." Science 325.5937 (2009): 201-204. [00:26:35] National Institute on Aging study: Mattison, Julie A., et al. "Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study." Nature 489.7415 (2012): 318. [00:31:34] Biological mechanisms behind the beneficial effects of CR. [00:33:09] Central metabolism sensors. [00:35:28] Mitochondrial proton leak. [00:37:41] Study: Bevilacqua, Lisa, et al. "Effects of short-and medium-term calorie restriction on muscle mitochondrial proton leak and reactive oxygen species production." American Journal of Physiology-Endocrinology and Metabolism 286.5 (2004): E852-E861. [00:40:59] The influence of dietary fat source; Study: Villalba, José Manuel, et al. "The influence of dietary fat source on liver and skeletal muscle mitochondrial modifications and lifespan changes in calorie-restricted mice." Biogerontology 16.5 (2015): 655-670. [00:42:16] Effects of protein restriction on longevity; Studies: 1. Davis, Teresa A., Connie W. Bales, and Roy E. Beauchene. "Differential effects of dietary caloric and protein restriction in the aging rat." Experimental gerontology 18.6 (1983): 427-435; 2. Pugh, Thomas D., Roger G. Klopp, and Richard Weindruch. "Controlling caloric consumption: protocols for rodents and rhesus monkeys☆." Neurobiology of aging 20.2 (1999): 157-165. [00:42:23] More recent studies on protein restriction: 1. Pamplona, Reinald, and Gustavo Barja. "Mitochondrial oxidative stress, aging and caloric restriction: the protein and methionine connection." Biochimica Et Biophysica Acta (BBA)-Bioenergetics 1757.5-6 (2006): 496-508; 2. Caro, Pilar, et al. "Effect of 40% restriction of dietary amino acids (except methionine) on mitochondrial oxidative stress and biogenesis, AIF and SIRT1 in rat liver." Biogerontology 10.5 (2009): 579-592. [00:43:42] Morris Ross study: Ross, Morris H. "Length of life and nutrition in the rat." The Journal of nutrition 75.2 (1961): 197-210. [00:44:03] Effects of dietary lipid composition on lifespan; Study: López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2014): 1181-1188. [00:45:07] Anthony J. Hulbert. [00:48:46] Omega-3 study: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-234. [00:50:02] Ketogenic Diets. [00:50:05] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice, with Megan (Hall) Roberts. [00:53:47] Intermittent fasting study: Mitchell, Sarah J., et al. "Daily fasting improves health and survival in male mice independent of diet composition and calories." Cell metabolism(2018). [00:54:19] Valter Longo, PhD. [00:54:49] Weight cycling; Study: Smith Jr, Daniel L., et al. "Weight cycling increases longevity compared with sustained obesity in mice." Obesity 26.11 (2018): 1733-1739. [00:55:22] Exercise in the context of carb restriction and longevity. [00:56:08] Study: Holloszy, John O., et al. "Effect of voluntary exercise on longevity of rats." Journal of applied physiology 59.3 (1985): 826-831. [00:58:41] Take home points. [01:01:08] With unlimited resources, what would you study? [01:02:08] Jon Ramsey, PhD at UC Davis.

→ Join the Brainjo Collective ← Researcher and writer Bill Lagakos, PhD earned his doctorate in Nutritional Biochemistry and Physiology from Rutgers University, with a focus on obesity, insulin resistance, and circadian biology. He went on to post-doctoral research on inflammation and diabetes, which led to an interest and course of study on circadian rhythm with the Mayo clinic. Bill is the author of the book, “The Poor, Misunderstood Calorie,” and maintains an active blog where he explores health-related topics in the scientific literature. On this podcast with Tommy Wood, MD, Bill discusses critical aspects of entraining circadian rhythm, including the importance of early time-restricted eating. They challenge the concept of chronotypes and discuss why your intermittent fasting program may not be giving you the results you want. Bill also shares his impressions on macronutrient requirements, and the effects of ketosis on body composition and athletic performance. Here’s the outline of this interview with Bill Lagakos: [00:00:22] Bill's Patreon page. [00:00:41] Blog: Calories Proper. [00:03:47] Circadian rhythm and metabolism. [00:05:11] Metabolism is gimped at night; Study: Bo, S., et al. "Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study." International Journal of Obesity 39.12 (2015): 1689. [00:05:26] Meal timing and the circadian regulation of nutrient partitioning; Study: Jakubowicz, Daniela, et al. "Influences of breakfast on clock gene expression and postprandial glycemia in healthy individuals and individuals with diabetes: a randomized clinical trial." Diabetes care (2017): dc162753. [00:05:54] Studies: Jacobs, H., Thompson, M., Halberg, E., Halberg, F., Fraeber, C., Levine, H. & Haus, E. (1975) Relative body weight loss on limited free-choice meal consumed as breakfast rather than as dinner. Chronobiologia 2 (suppl 1): 33; and Hirsh, E., Halberg, F., Goetz, F.C., Cressey, D., Wendt, H., Sothern, R., Haus, E., Stoney, P., Minors, D., Rosen, G., Hill, B., Hilleren, M. & Garett, K. (1975) Body weight change during 1 week on a single daily 2000-calorie meal consumed as breakfast (B) or dinner (D). Cronobiologia 2 (suppl 1): 31–32. [00:06:40] Study: Lombardo, Mauro, et al. "Morning meal more efficient for fat loss in a 3-month lifestyle intervention." Journal of the American College of Nutrition 33.3 (2014): 198-205. [00:08:57] Study: Gasmi, Maha, et al. "Time-restricted feeding influences immune responses without compromising muscle performance in older men." Nutrition 51 (2018): 29-37. [00:10:20] Study: Gabel, Kelsey, et al. "Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study." Nutrition and Healthy Aging Preprint: 1-9. [00:12:19] Breakfast like a king, lunch like a prince, and dinner like a pauper. [00:12:30] Early Time-Restricted Feeding; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221. [00:13:56] Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:14:16] Continuous energy restriction vs. Intermittent Fasting; Study: Sundfør, T. M., M. Svendsen, and S. Tonstad. "Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial." Nutrition, Metabolism and Cardiovascular Diseases (2018). [00:15:00] Circadian rhythm disruption and disease risk. [00:16:10] Electronics at night as circadian rhythm disruption. [00:16:44] Artificial light at night and cancer; Studies: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40; and Kubo, Tatsuhiko, et al. "Prospective cohort study of the risk of prostate cancer among rotating-shift workers: findings from the Japan collaborative cohort study." American journal of epidemiology 164.6 (2006): 549-555. [00:20:27] Chronotypes as a species-level distinction. [00:23:33] Philips goLITE BLU Energy Light. [00:24:17] Best advice for shift workers. [00:25:20] Genetic polymorphisms; MTNR gene. [00:26:38] Sleep deprivation leads to increased calorie consumption. Study: Broussard, Josiane L., et al. "Elevated ghrelin predicts food intake during experimental sleep restriction." Obesity 24.1 (2016): 132-138. [00:27:41] Sleep contributes to the maintenance of lean body mass. Study: Nedeltcheva, Arlet V., et al. "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of internal medicine 153.7 (2010): 435-441. [00:29:12] Macronutrient composition of diet. [00:29:23] Book: The Poor, Misunderstood Calorie, by William Lagakos, PhD. [00:30:12] Reduced industrial foods resulting in weight loss; Study: Ebbeling, Cara B., et al. "Effects of a low–glycemic load vs low-fat diet in obese young adults: a randomized trial." Jama 297.19 (2007): 2092-2102. [00:30:31] Calories less important when eating processed foods; Monkey study: Kavanagh, Kylie, et al. "Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys." Obesity 15.7 (2007): 1675-1684. [00:32:16] Protein intake recommendations. [00:34:44] The glucose-sparing effect of ketones. [00:35:47] Protein needed to maintain lean-muscle mass during keto. Study: Meckling, Kelly A., Caitriona O’sullivan, and Dayna Saari. "Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women." The Journal of Clinical Endocrinology & Metabolism 89.6 (2004): 2717-2723. [00:36:43] Ketogenic diets and mental health. [00:37:24] Neuroprotective properties of keto; Study: Maalouf, Marwan, Jong M. Rho, and Mark P. Mattson. "The neuroprotective properties of calorie restriction, the ketogenic diet, and ketone bodies." Brain research reviews 59.2 (2009): 293-315. [00:37:40] Poor adherence to keto in more severe dementia. Study: Taylor, Matthew K., et al. "Feasibility and efficacy data from a ketogenic diet intervention in Alzheimer's disease." Alzheimer's & Dementia: Translational Research & Clinical Interventions 4 (2018): 28-36. [00:38:02] MCT oil used to moderate cognitive decline; Study: Henderson, Samuel T., et al. "Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer's disease: a randomized, double-blind, placebo-controlled, multicenter trial." Nutrition & metabolism 6.1 (2009): 31. [00:38:39] Keto for Bipolar Disorder; Study: Phelps, James R., Susan V. Siemers, and Rif S. El-Mallakh. "The ketogenic diet for type II bipolar disorder." Neurocase 19.5 (2013): 423-426. [00:39:14] Consultation with clients. [00:41:02] Blog post on changing sleep duration: Circadian rhythms, sleep deprivation, and human performance. [00:42:21] Athletics and adaptation to ketosis. [00:43:25] Wingate test. [00:43:46] Olympic weightlifters; Study: Greene, David A., et al. "A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes." The Journal of Strength & Conditioning Research 32.12 (2018): 3373-3382. [00:45:52] Blog; Twitter; Patreon.

Speaker, author, and scientist James Hewitt is back on the podcast today to discuss his latest research involving cognitive endurance. As the Chief Innovation Officer for Hintsa Performance, James has studied the sleep, stress, and cognitive performance of knowledge workers. In doing so, he has identified behaviors and habits that can derail mental stamina, as well as the ones that lead to sustainable high performance and wellness. On this podcast with Dr. Tommy Wood, James shares his observations on cognitive load and inhibitory control, factors that impact our ability to remain committed to goals and excel in areas requiring attention and self-control. He offers specific strategies for enhancing cognitive endurance by optimising the rhythms of work, rest, and peak performance. They also discuss the effect of cognitive load on sports performance, and the evolving role of augmented intelligence in the workplace. Here’s the outline of this interview with James Hewitt: [00:00:06] Previous podcast: How to Avoid the Cognitive Middle Gear, with James Hewitt. [00:00:18] Hintsa Performance. [00:03:16] Actigraph. [00:04:07] Placebo sleep; Study: Draganich, Christina, and Kristi Erdal. "Placebo sleep affects cognitive functioning." Journal of Experimental Psychology: Learning, Memory, and Cognition 40.3 (2014): 857. [00:04:35] Oura ring - Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:05:18] Cognitive gears. [00:06:18] Knowledge work. [00:06:57] Intensity zones. [00:08:35] Middle gear: pseudo work. [00:10:50] Inhibitory control. [00:14:35] Accountability in groups. [00:16:07] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:17:22] Simon Marshall, PhD. on growth mindset. Podcast: Why Most People Never Learn From Their Mistakes - But Some Do. [00:20:14] Cognitive task load: time pressure, complexity, switching. [00:21:39] Switching; study: Mark, Gloria, Daniela Gudith, and Ulrich Klocke. "The cost of interrupted work: more speed and stress." Proceedings of the SIGCHI conference on Human Factors in Computing Systems. ACM, 2008. [00:22:35] Study: Hines, Carolyn B. "Time-of-day effects on human performance." Journal of Catholic Education 7.3 (2013): 7. [00:23:15] Study: Adan, Ana, et al. "Circadian typology: a comprehensive review." Chronobiology international 29.9 (2012): 1153-1175. [00:24:17] Synchronizing cognitive load with time of day. [00:25:07] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport. [00:27:33] Pomodoro technique. [00:28:44] We check in with our communication tools once every 6 minutes. [00:32:33] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker. [00:33:33] Circadian entrainment to natural light-dark cycles; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:38:30] Cognitive load and decision making in the era of augmented intelligence. [00:38:56] McKinsey Global Institute (2017): A Future That Works. [00:39:19] Humans and machines working together. [00:44:29] Video: Augmented Intelligence. [00:45:02] Roy Baumeister, ego depletion; Study: Baumeister, Roy F., Ellen Bratslavsky, and Mark Muraven. "Ego depletion: Is the active self a limited resource?." Self-Regulation and Self-Control. Routledge, 2018. 24-52. [00:48:06] Self-control as a value-based choice; Study: Berkman, Elliot T., et al. "Self-control as value-based choice." Current Directions in Psychological Science 26.5 (2017): 422-428. [00:49:14] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:50:10] Linking behaviors to goals. [00:51:54] Flow; Mihaly Csikszentmihalyi - 8 elements of flow. [00:56:38] Screen Time on iOS. [00:58:15] Effect of cognitive load on sports performance. [00:58:27] Brain endurance training; Study: Marcora, Samuele M., Walter Staiano, and Victoria Manning. "Mental fatigue impairs physical performance in humans." Journal of applied physiology 106.3 (2009): 857-864. [01:00:10] Superior inhibitory control in road cyclists; Study: Martin, Kristy, et al. "Superior inhibitory control and resistance to mental fatigue in professional road cyclists." PloS one 11.7 (2016): e0159907. [01:02:29] Measuring inhibitory control. Go-No Go Task. [01:03:13] Stroop task. [01:03:40] Improving inhibitory control. [01:06:57] The value of switching off. [01:08:14] Hintsa; jameshewitt.net; Twitter.

→ Join us on Patreon ← Dr. Peter Attia, MD is the founder of Attia Medical, PC, a medical practice that focuses on increasing healthspan by minimizing the risk of chronic disease and preserving quality of life. Peter trained for five years at Johns Hopkins in general surgery and then spent two years at NIH as a surgical oncology fellow.  He has since been mentored by some of the most experienced and innovative physicians and scientists in the US and Canada. On this podcast Dr. Tommy Wood, MD talks with Peter about the critical components of lifespan and healthspan, including the factors he has identified as most important. They also discuss the controversial role of statin medication and take a close look at the necessity and sufficiency of risk factors for atherosclerosis. If you want to learn more about Peter’s work, he has a blog, a podcast and an active social media presence. Here’s the outline of this interview with Peter Attia: [00:00:35] Mellow Johnny’s Bike Shop. [00:04:01] Eddy Merckx. [00:04:16] Healthspan. Video: Peter Attia - Reverse engineered approach to human longevity. [00:05:23] Components of healthspan: cognitive, physical, emotional. [00:07:21] Lewis Hamilton; Ayrton Senna. [00:08:35] Reverse engineering healthspan. [00:11:34] Strength, power, aerobic and anaerobic fitness, flexibility. [00:14:57] Injuries affecting healthspan. [00:16:27] Exercise dosing studies: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415; Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240. [00:17:26] Atrial fibrillation; mitochondrial injury. [00:18:39] Study: Nakayama, Hiroyuki, and Kinya Otsu. "Mitochondrial DNA as an inflammatory mediator in cardiovascular diseases." Biochemical Journal 475.5 (2018): 839-852. [00:19:28] Functional threshold power (FTP). [00:23:58] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:23:59] Twin study: Bathgate, Katherine E., et al. "Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits." European journal of applied physiology 118.10 (2018): 2097-2110. [00:24:50] The emotional component of healthspan. [00:24:56] The Drive Podcast: Paul Conti, M.D.: trauma, suicide, community, and self-compassion. [00:25:59] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:26:40] Sam Harris: Meditation. [00:29:30] Video: Commencement speech by David Foster Wallace from 2005 at Kenyon College, This is Water. [00:30:45] Vulnerability as a practitioner. [00:33:46] Time-restricted feeding. [00:34:23] Continuous glucose monitoring (CGM); Oura ring. [00:35:38] Factors contributing to longevity: deprivation of calories and rapamycin. [00:37:54] Benefits of fasting. [00:41:04] Free T3:Reverse T3 ratios during fasting. [00:42:50] Study: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022. [00:43:30] Robert Lustig. [00:45:07] Multi-Ethnic Study of Atherosclerosis (MESA). [00:46:09] Statins; side effects. [00:48:36] Lipoprotein(a) - Lp(a). [00:49:19] Coronary Artery Calcium (CAC) scan. [00:54:03] The Drive podcasts: Dave Feldman, Ron Krauss, Tom Dayspring: (parts 1, 2, 3, 4, 5). [00:54:32] Risk factors for atherosclerosis: necessity and sufficiency. [00:56:16] Lead study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health 3.4 (2018): e177-e184. [00:59:03] LDL cholesterol; ApoB. [01:01:15] Familial Hypercholesterolemia (FH). [01:04:41] Hyper-responders. [01:06:25] Saturated fat/cholesterol study: Jones, P. J., A. H. Lichtenstein, and E. J. Schaefer. "Interaction of dietary fat saturation and cholesterol level on cholesterol synthesis measured using deuterium incorporation." Journal of lipid research 35.6 (1994): 1093-1101. [01:09:43] Feldman Protocol. [01:11:48] The Drive podcast; peterattiamd.com.

David Korsunsky spent 15 years working for industry-leading technology firms, and in 2015 founded Heads Up Health, a San Francisco-based startup helping people to aggregate and learn from their own health information. The company can retrieve lab work from over 30,000 providers across the US, building a single health history and a timeline that can help to make sense of your current challenges. In this podcast, I’m talking with David about his mission to help 100 million people take control of their health. We talk about the Heads Up Health platform, which integrates with apps and devices and eliminates that dusty old pile of lab reports you weren’t sure what to do with.  David also shares his own story as a case study, demonstrating the value of having easy, mobile, shareable access to all of your health information. Here’s the outline of this interview with David Korsunsky: [00:01:09] Heads Up Health. [00:01:24] Robb Wolf's Podcast featuring Dave Korsunsky. [00:02:08] The story behind Heads up Health. [00:05:48] WellnessFx. [00:06:18] Applying engineering mindset to health. [00:11:36] Devices; Oura ring. [00:11:53] Elite HRV; CorSense device; Jason Moore. [00:13:30] MyFitnessPal, My Macros+, Cronometer; Keto-Mojo. [00:13:56] LEVL, Ketonix. [00:16:51] requestatest.com; Grace Liu; Ulta Labs. [00:17:17] Blood Chemistry Calculator. [00:18:20] DUTCH, OAT, Genova, Doctor's Data, BioHealth Labs. [00:22:50] Reference Ranges. [00:26:14] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:28:52] Tracking symptoms; seizures. [00:29:51] Potential applications of machine learning. [00:32:28] Elimination diet. [00:33:30] Video: Bryan's H. Pylori case study. [00:35:28] 23andme DNA testing. [00:36:49] Data-Driven Health Radio: Episode 20 - Carrie Brown. [00:37:26] Care team access. [00:39:18] Dexcom 5; Quantified Self; Freestyle Libre, Continuous Glucose Monitoring (CGM). [00:41:14] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:42:40] Challenges to progress; Fast Healthcare Interoperability Resources (FHIR) movement. [00:43:12] Podcast: How to Teach Machines That Can Learn, with Pedro Domingos, PhD. [00:44:15] mint.com. [00:46:21] Amazon AWS for data storage. [00:47:53] Data-Driven Health Radio podcast. [00:49:44] How to get started on Heads up Health. [00:52:41] dave@headsuphealth.com.

Over the past year, we’ve made the Blood Chemistry Calculator our primary screening and feedback tool for the athletes we work with. In that time we’ve noted some clear patterns in the effects of long-term and vigorous exercise on blood chemistry. We’ve learned that while certain tests seem to be directly affected by hard training sessions, some can also provide clues for how best to enhance athletic performance. In this podcast I’m talking with Dr Tommy Wood, MD, PhD about blood chemistry in athletes: which markers are affected by intense exercise, how to know if your labs indicate a problem, and what to do about it. We discuss the markers associated with athletic power and lifespan, and why knowing your own blood chemistry numbers may be the best thing you do for your health and performance. Here’s the outline of this interview with Tommy Wood: [00:01:24] Liver enzymes (ALT, AST). [00:04:44] Optimal vs standard reference ranges. [00:06:28] Differences among ethnic groups. [00:08:15] Recovery of liver enzymes after exercise; Study: Pettersson, Jonas, et al. "Muscular exercise can cause highly pathological liver function tests in healthy men." British journal of clinical pharmacology 65.2 (2008): 253-259. [00:10:40] Creatinine. [00:12:22] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter; HumanOS Podcast. [00:12:52] Creatinine vs creatine. [00:13:36] Creatine monohydrate; Creapure Creatine; Douglas Labs Creatine Monohydrate. [00:14:12] Blood Chemistry Calculator; Predicted Age Score. [00:15:53] Creatinine - U shaped curve. [00:16:54] Creatinine and kidney function. [00:17:44] Battle of the quads: Robert Forstemann vs. Andre Greipel. [00:18:13] Hematocrit. [00:18:42] Blood doping. [00:18:44] Book: The Secret Race: Inside the Hidden World of the Tour de France, by Tyler Hamilton. [00:19:22] Higher hematocrit = higher power. [00:20:15] Adaptations that reduce hematocrit. [00:21:48] Testosterone. [00:23:27] MCV, RDW. [00:24:39] Reticulocytes. [00:26:02] Grigory Rodchenkov; World Anti-Doping Agency. [00:26:23] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:26:33] Blood Urea Nitrogen (BUN). [00:27:40] Dr. Tamsin Lewis; Causes of a high BUN. [00:31:54] Higher RDW = increased risk of mortality. [00:34:34] Triglycerides ideally [00:34:44] Fasting blood glucose - once past 110 not much change in mortality risk. [00:35:44] Blood glucose and biological age. [00:36:49] High fasting blood glucose in athletes. [00:38:35] Machine learning to identify diabetic retinopathy; Study: Gulshan, Varun, et al. "Development and validation of a deep learning algorithm for detection of diabetic retinopathy in retinal fundus photographs." Jama 316.22 (2016): 2402-2410. [00:40:51] Calcium; lower levels in athletes. [00:42:26] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford; Grip strength; Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [00:43:25] Article: Optimizing Vitamin D for Athletic Performance, by Brad Dieter, PhD with contributions from Tommy Wood, MD and Christopher Kelly. [00:43:46] Cholesterol levels in athletes; Study: Creighton, Brent C., et al. "Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes." BMJ open sport & exercise medicine 4.1 (2018): e000429. [00:43:50] Podcast: How to Drop Your Cholesterol, with Dave Feldman. [00:44:40] Higher cholesterol = higher lifespan. Studies: 1. Stückle, Druckerei. "Towards a Paradigm Shift in Cholesterol Treatment. A Re-examination of the Cholesterol Issue in Japan: Abstracts." Annals of Nutrition and Metabolism 66.Suppl. 4 (2015): 1-116 and 2. Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:46:04] How often to run a blood test for an athlete? [00:47:02] Elite Performance Program (EPP); Patreon; Elite Performance Members Club Forum.

Science, technology, engineering and mathematics (STEM) - It’s a group of academic disciplines and professions that have historically been male-dominated. In 2017, women held 47% of all jobs in the US, but only 24% of STEM jobs. As a result, we are lacking the perspectives of women in fields that contribute heavily to our progress as a society. On the podcast today, NBT Scientific Director Megan Roberts is talking with Elizabeth Nance, PhD, and Brianna Stubbs, PhD, scientists leading teams of researchers in the areas of biotechnology and physiology. The trio talk about the unique aspects of being women in scientific fields, including the importance of allies and mentors, imposter syndrome, and identifying your own biases. Here’s the outline of this interview with Elizabeth Nance and Brianna Stubbs: [00:00:23] Elizabeth's STEM-Talk podcast. [00:00:49] Previous podcasts: Elizabeth: Nanotechnology: The Big Impact of Tiny Particles; Brianna: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs; The D-BHB Ketone Monoester Is Here. [00:01:08] HVMN. [00:03:01] Science, technology, engineering, and mathematics (STEM). [00:09:50] Positive Discrimination [00:12:59] Nature vs nurture; causes of women’s underrepresentation in science. Studies: Ceci, Stephen J., and Wendy M. Williams. "Understanding current causes of women's underrepresentation in science." Proceedings of the National Academy of Sciences (2011): 201014871, and Cheryan, Sapna, et al. "Why are some STEM fields more gender balanced than others?." Psychological Bulletin 143.1 (2017): 1. [00:15:57] Freakonomics Podcast: What Can Uber Teach Us About the Gender Pay Gap? [00:18:36] Chemical engineering: 30% women. [00:21:57] Mentorship. [00:22:53] Prof. Kieran Clarke, University of Oxford. [00:23:36] #MeToo Movement. [00:24:28] Allies in the workplace. [00:25:25] Service to the department. [00:29:00] Diversity and mentorship. [00:31:01] Fluid mentor/mentee roles and boundaries. [00:34:05] Women in Chemical Engineering. [00:37:37] Gender differences in mentoring. [00:40:44] Work-life balance. [00:47:02] Judgment and criticism from others. [00:50:29] Parenting. [00:56:44] Letting the work speak for itself vs. focusing on minority status. [01:00:22] Book: Whistling Vivaldi: How Stereotypes Affect Us and What We Can Do (Issues of Our Time), by Claude M. Steele. [01:00:26] Self-fulfilling effect of stereotypes. [01:05:35] Imposter syndrome. [01:12:15] Embracing failure. [01:14:27] University of Washington Resilience Lab. [01:17:15] Being a catalyst for progress. [01:17:17] Conscious use of language. Article: Letters of recommendation for women more likely to raise doubts. [01:25:52] Defining success. [01:28:36] Brene Brown Ted Talks: The Power of Vulnerability and Listening to Shame. [01:29:04] Book: How Successful Women Think: It's All In The Mind, by Latrell King. [01:30:00] Additional articles: 1. These labs are remarkably diverse — here’s why they’re winning at science; 2. 4 Ways Women Can Build Relationships When They Feel Excluded at Work; 3. The uncomfortable question powerful women should answer; 4. Where Women Must Defy the Odds to Become Scientists; 5. These are the 10 best and worst states for women.

I’m joined again today by one of my good friends and mentors, Jeremy Hendon. Jeremy is an international speaker, consultant, and entrepreneur who has founded and grown several successful companies. I had the pleasure of working with Jeremy on the Keto Summit in 2016 and I can attest to his genius in business and marketing, particularly in the domain of health and wellness. Jeremy is with me today to talk about marketplace trends that impact health practitioners, and the strategies that cause some businesses to stand out from the crowd. He shares his method for building trust with consumers who are new to diet and lifestyle change. We also discuss the importance of weaving story into your business messaging to attract and strengthen connection with your audience. Here’s the outline of this interview with Jeremy Hendon: [00:00:40] Previous podcast episodes: The Essential Keto Cookbook, and Paleo Entrepreneurship with Jeremy Hendon. [00:01:35] Keto Summit. [00:03:14] Docuseries: The Truth about Cancer; Broken Brain. [00:05:10] Louise Hendon. [00:09:06] Curation; Jay Abraham. [00:13:02] Doing business in health. [00:15:48] Sell people what they want. [00:21:23] Uber; Jump; Airbnb. [00:22:48] Innovation in health coaching. [00:23:40] doc.ai. [00:26:03] Creating a better user experience. [00:29:43] Network effects. [00:31:38] Building trust and connection. [00:34:32] Accountability; StickK. [00:40:23] New directions for NBT. [00:43:28] Engineering referrals. [00:45:24] Nourishing Brands. [00:47:27] CoBionic Foundation. [00:48:30] Plant based diets. [00:51:02] Job opportunity. [00:52:50] The power of story in marketing. [00:54:35] Book: The Wisdom of Psychopaths: What Saints, Spies, and Serial Killers Can Teach Us About Success, by Kevin Dutton. [00:55:10] The Memory Palace Podcast; Nate DiMeo. [00:55:23] Story Grid Podcast; Shawn Coyne and Tim Grahl . [00:56:15] Book: Wired for Story: The Writer's Guide to Using Brain Science to Hook Readers from the Very First Sentence, by Lisa Cron. [00:56:17] Book: Story: Substance, Structure, Style and the Principles of Screenwriting, by Robert McKee. [00:57:09] jeremyhendon.com. [00:57:20] Ketosummit; Paleoflourish, Healingautoimmune; CoBionic.

Jeff Kendall-Weed’s interest in cycling began at a young age when he got his first bike - a used girls’ cruiser from the local Goodwill. Growing up in the mountains of Santa Cruz, California he quickly moved on to BMX and mountain biking and hasn’t stopped since. During and after college Jeff raced in the US and Europe and went on to work for industry leaders Ibis and WTB. Today he is producing stunning cycling videos from the trails he visits around the world.   On this podcast, Jeff and I talk about the many roles he’s had in the world of mountain biking, and his decision to leave his stable job for a life as an entrepreneur and family man. Don’t let his modesty fool you - Jeff is one of the best bike handlers I’ve seen. You can visit his YouTube channel to see for yourself. Here’s the outline of this interview with Jeff Kendall-Weed: [00:02:43] Soquel Demonstration Forest. [00:04:51] Raging River State Forest. [00:05:44] Sea Otter Classic. [00:10:01] Truvativ; Lezyne. [00:11:59] Ibis; Scot Nicol. [00:12:14] Hans Heim. [00:13:08] Mojo Carbon. [00:13:59] European vs US racing. [00:16:07] Roxy Lo. [00:16:41] Red Hot. [00:18:16] Mojo HD 160; Tranny. [00:21:14] Wilderness Trail Bikes (WTB). [00:22:37] Making videos. [00:25:10] Kitsbow cycling apparel; Kali Protectives. [00:25:44] Leavenworth, WA trails. [00:26:17] Video: Jeff Kendall-Weed in Tahoe with Kitsbow. [00:27:37] Trailforks app. [00:28:14] Video: Jeff Kendall-Weed visits the Pacific Northwest. [00:30:58] Leaving job security. [00:33:02] Toxoplasmosis study: Johnson, Stefanie K., et al. "Risky business: linking Toxoplasma gondii infection and entrepreneurship behaviours across individuals and countries." Proc. R. Soc. B 285.1883 (2018): 20180822. [00:36:04] Brandon Semenuk; Video. [00:37:17] Costa Rica. [00:39:10] Getting injured. [00:43:07] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, PhD. and Lesley Paterson. [00:43:50] Video: Costa Rica: ripping jungle trails & surviving the emergency room! [00:48:04] Biking for a living vs. leisure. [00:51:20] Backpack video: I ALWAYS carry this! [00:53:21] Jeff's Patreon page. [00:57:24] jeffkendallweed.com; YouTube channel; Instagram; Facebook. [00:58:51] Jeff's podcasts.

Dr. Elizabeth Nance received her Ph.D. from Johns Hopkins University in Chemical & Biomolecular Engineering and is now an Assistant Professor at the University of Washington. She leads a research team in the study of nanoparticles that are capable of targeting disease in the brain. Elizabeth has received numerous awards for her groundbreaking work, and was named one of Forbes 30 under 30 in Science in 2015, described as one of the “most disruptive, game-changing and innovating young personalities in science.” In this podcast NBT Scientific Director Megan Roberts interviews Elizabeth about her research in nanotechnology and its application in medical development and delivery. They discuss the potential applications of her work for the diagnosis and treatment of debilitating diseases such as cancer, Alzheimer’s, and Parkinson’s. They also talk about the message behind Elizabeth’s 2016 TED talk on the importance of exploring unfamiliar territory as a catalyst for growth and mastery. Here’s the outline of this interview with Elizabeth Nance: [00:00:41] Book: How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan. [00:06:30] Nanotechnology. [00:11:42] Justin Hanes, PhD. [00:11:51] Mucosal barrier. [00:15:36] Increasing distribution of particles within brain. [00:17:28] Polyethylene glycol. [00:20:39] Diffusion and convection. [00:27:25] Nanoparticles. [00:33:28] Increasing diffusive capability for improved drug efficacy. [00:34:05] Curcumin study: Joseph A., Wood T., Chen C-C., Corry K., Juul S., Snyder J., Parikh P., Nance E. Curcumin-loaded brain penetrating nanoparticles for treatment of neonatal hypoxia-ischemia encephalopathy. In press, Nano Research. [00:35:13] Nanotechnology in cancer. [00:39:10] Generalizing from animal models. [00:46:40] Childhood cerebral adrenoleukodystrophy. [00:48:25] Video: Specializing in Not Specializing | Elizabeth Nance | TEDxUofW. [00:48:53] Interdisciplinary collaboration. [00:53:14] Book: Mindset: The New Psychology of Success, by Carol Dweck, Ph.D. [01:00:02] Freedom to fail. [01:01:45] Blood Chemistry Calculator; Tommy Wood, MD, PhD; Dr. Bryan Walsh. [01:02:06] Machine learning. [01:06:12] nancelab.com; blog; Facebook; Instagram.

→ Join me on Patreon ← From 1992 to 2001 Alex O’Brien competed as an elite professional tennis player on the ATP World Tour. Career highlights include playing for the US Davis Cup team and the 2000 US Olympic Team in Sydney, Australia. Alex also won the US Open doubles championship in 1999 and ranked as the No. 1 world doubles player in May 2000. We’ve been working with Alex as a member of our own Elite Performance Program. He’s on the podcast with me today to talk about his journey to becoming a professional tennis player and sharing some of the moments that stand out to him from his years on the court. We also discuss his reasons for coming to NBT for health coaching and the progress he’s made since then. It’s also worth mentioning that in 1998 Alex created the Alex O’Brien Tennis Foundation - a nonprofit organization that brings tennis to underprivileged kids in his hometown of Amarillo, Texas. It’s still going strong after 20 years. Here’s the outline of this interview with Alex O’Brien: [00:03:28] Dick Gould, John Whitlinger. [00:06:30] Playing tennis professionally. [00:06:39] Jim Courier. [00:08:35] John McEnroe, Ivan Lendl. [00:10:36] Strength training. [00:11:25] Gustavo Kuerten. [00:13:00] Growth Mindset. Previous podcasts discussing mindset (both with Simon Marshall, PhD): Why We Self-Sabotage (And What to Do Instead) and Why Most People Never Learn From Their Mistakes - But Some Do. [00:14:13] Learning from losses. [00:16:00] Coping strategies for the pressure. [00:19:29] Björn Borg. [00:20:34] Becoming a doubles player. [00:22:09] Sébastien Lareau, Boris Becker, Andre Agassi, Sandon Stolle. [00:23:36] Wayne Ferreira, Jared Palmer. [00:24:29] Winner: 1999 US Open - Men’s Doubles. [00:25:50] Olympics. [00:27:30] Brandon Slay. [00:31:11] Health challenges. [00:33:56] Ben Greenfield Fitness Podcast: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, with Christopher Kelly. [00:39:00] Blood Chemistry Calculator; 5-Year Wellness Score. [00:40:17] Glycomark. [00:41:51] MTHFR. [00:42:48] Signal-to-noise ratio. [00:44:00] Homocysteine; organ meat. [00:45:07] Coping strategies for stress. [00:47:05] Making meditation a habit.

Zach Moore is a Certified Strength and Conditioning Specialist with a true passion for helping people reach their fitness goals. Zach has been providing nutrition and strength coaching for years, both in-person and online, most recently through Precision Nutrition and Ketogains. Earlier this year Zach became the Head of Strength and Conditioning at Nourish Balance Thrive and is now playing a vital role on our coaching team. In this podcast with Dr. Tommy Wood, Zach shares his journey from a graduate degree in Economics to health coach, describing some of the obstacles he has overcome along the way. They discuss the type and amount of strength training needed for the average person to experience benefit and the common mistakes that hold people back from making progress. Tommy also gives an update on progress made using the training program Zach designed for him. Here’s the outline of this interview with Zach Moore: [00:02:32] Indianapolis Fitness and Sports Training. [00:03:50] Precision Nutrition. [00:04:28] Ketogains. [00:05:03] Book: Bulletproof Knees, by Mike Robertson. [00:06:43] Certified Strength and Conditioning Specialist. [00:07:13] Osteochondritis. [00:10:30] Online coaching. [00:17:32] Minimum effective dose to support health goals. [00:18:45] 2-3x/week for 2-3 sets each movement pattern. [00:21:00] Movement patterns; Dan John. [00:21:55] Zach's influences; Mike Robertson, Bill Hartman, Eric Cressey, [00:22:48] Mike Tuscherer, rate of perceived exertion (RPE). [00:23:02] Menno Henselmans; Bayesian Bodybuilding. [00:23:27] Borge Fagerli. [00:23:46] Greg Nuckols, Eric Helms, Mike Israetel, Brad Schoenfeld [00:24:12] Stronger by Science [00:24:23] Alan Thrall’s YouTube videos: How to Deadlift: Starting Strength 5 Step Deadlift and 3 Common Squat Errors feat. Austin Baraki. [00:24:30] James Krieger; Weightology. [00:24:55] Super slow; Doug McGuff, Body by Science; Blood flow restriction training. [00:26:52] Overcoming adversity. [00:30:38] Mistakes that hold people back. [00:32:26] Failing to plan; making time. [00:33:05] Adjusting the plan over time. [00:34:55] Ketogains bootcamps. [00:36:01] Macronutrients. [00:37:40] Effect of ketogenic diet on athletic performance. [00:39:26] Zach's training and nutrition. [00:40:14] Carnivore diet. [00:44:33] Tommy's strength gains with Zach's coaching. [00:48:04] zmoore.com; ketogains; zach@zmoore.com.

Dr. Nicky Keay, BA, MA (Cantab), MB BChir, MRCP is a physician and researcher with an extensive background in endocrinology and sports/exercise medicine. Her personal background as a ballet dancer and choreographer led to her long-standing interest in the effects of high-level training and inadequate nutrition on women’s health. Her current research focuses on Relative Energy Deficiency in Sport (RED-S), examining the impact of similar factors on male cyclists. In this podcast with Dr. Tommy Wood, Dr. Keay discusses the detrimental and often permanent impact of low energy availability, especially in weight-sensitive sports in which participants tend to undereat. They discuss the factors involved with RED-S, including diagnosis, intervention and prognosis, as well as the psychological factors that tend to interfere with treatment. Here’s the outline of this interview with Nicky Keay: [00:00:11] British Association of Sport and Exercise Medicine Conference (BASEM) in Doncaster. Video of presentation: Endocrine and Metabolic aspects of Sport and Exercise Medicine. [00:02:01] Relative Energy Deficiency in Sport (RED-S). [00:03:14] Female Athlete Triad: disordered eating, amenorrhoea and low bone mineral density. [00:03:25] Bone mineral density worse with harder training; Study: Drinkwater, Barbara L., et al. "Bone mineral content of amenorrheic and eumenorrheic athletes." New England Journal of Medicine 311.5 (1984): 277-281. [00:04:11] International Olympic Committee (IOC) consensus statement on RED-S. [00:08:50] Bone mineral density among retired dancers; Study: Keay, N., I. Fogelman, and G. Blake. "Bone mineral density in professional female dancers." British journal of sports medicine 31.2 (1997): 143-147. [00:10:00] Effect of exercise on adolescents; Study: Keay NJ, Frost M, Blake G, New S & Fogelman I (2000) Study of the factors influencing the bone mineral density in girls. Osteoporosis International 11: S1– 31; (being revised for publication). [00:11:46] Effects of sports on children. [00:15:46] Rudolf Nureyev. [00:17:26] Cyclists. [00:18:05] Mad Keen Cyclists. [00:19:16] Current research: amateur male cyclists. [00:23:38] Erectile dysfunction. [00:26:14] Team Sky. [00:28:24] Cardiovascular effects of RED-S. [00:30:45] Diagnosing and treating RED-S. [00:32:30] RED-S categories: green, amber, red. [00:33:38] Psychological factors: denial, resistance. [00:35:14] Exercise addiction: BMJ Article: Hausenblas, Heather A., Katherine Schreiber, and James M. Smoliga. "Addiction to exercise." BMJ: British Medical Journal (Online) 357 (2017). [00:38:05] Orthorexia. [00:41:46] Multidisciplinary approach; getting the coach involved. [00:43:06] Increasing bone density. [00:44:52] Hopping increases bone density; Study: Allison, Sarah J., et al. "The Influence of High‐Impact Exercise on Cortical and Trabecular Bone Mineral Content and 3D Distribution Across the Proximal Femur in Older Men: A Randomized Controlled Unilateral Intervention." Journal of Bone and Mineral Research 30.9 (2015): 1709-1716. [00:48:01] Timeline for recovery. [00:48:31] T3 and other hormones recover first.  Bone health takes longer. [00:49:50] Some evidence that full bone recovery is possible; Study: Hind, Karen. "Recovery of bone mineral density and fertility in a former amenorrheic athlete." Journal of sports science & medicine 7.3 (2008): 415. [00:50:23] Bioidentical hormone replacement therapy (HRT). [00:51:08] Oral contraceptive pill. [00:54:44] Gut health. [00:55:20] LEAF questionnaire. [00:55:53] Leaky gut. [00:56:35] Ghrelin. [00:57:20] Microbiome disruption. [00:58:05] Low FODMAP. [01:00:36] Publications on British Journal of Sports Medicine (BJSM); British Association of Sport and Exercise Medicine. [01:00:53] nickykeayfitness.com.

Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential.  It’s the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life. In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace.  Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you’ll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. Here’s the outline of this interview with Simon Marshall: [00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:30] VO2 Max test. [00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314.  Also: 1, 2. [00:09:15] Changing our relationship with failure. [00:11:32] People don't fail; actions do. [00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman. [00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218.  Others: 1, 2, 3, 4, 5. [00:16:00] Attribution bias. [00:17:54] Joby Aviation. [00:18:52] Lack of situational awareness; United Airlines Flight 173. [00:19:13] Sustained attention; Radar operators in WW2. [00:20:52] Fixed mindset and diet. [00:23:19] Blaming. [00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:26:02] Paradox of success. [00:28:28] Playing the cards you're dealt. [00:30:13] How to switch to a growth mindset. [00:30:43] Expose yourself to failure. [00:35:32] Self esteem comes from success, not the other way around. [00:38:27] Dopamine drives the desire to continue. [00:40:15] Cognitive dissonance; Leon Festinger. [00:43:21] Tony Blair; Cognitive bias. [00:44:37] Confirmation bias. [00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:48:27] Robb Wolf’s Keto Masterclass; Podcast: The Keto Masterclass with Robb Wolf. [00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood. [00:53:15] Ruinous empathy. [00:53:47] Earning the right to be direct. [00:56:43] How to know where your blind spots are. [00:59:36] New program on Patreon. [01:00:30] 7-min analysis. [01:02:05] Barriers to progress: time, motivation, energy, consistency. [01:02:30] Elite Performance Members Club Forum. [01:04:24] Finding accountability. [01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255. [01:06:13] Loser avoidance bias. [01:08:09] patreon.nbt.ai. [01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.

For today’s podcast, I’ve rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We’re talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today’s busy world it’s easy to put sleep last on the list, but there are many reasons not to let that happen. Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you’re struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep. Here’s the outline of this conversation with Megan, Clay, and Zach: [00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm. [00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter. [00:02:10] Circadian rhythm. [00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850. [00:05:03] Glucose tolerance. [00:06:45] Carb Back-Loading by John Kiefer. [00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918. [00:08:21] How to know if you're getting enough sleep. [00:10:14] How to quiet the monkey mind. [00:11:02] Box breathing. [00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:12:57] Getting sleep with a baby in the house. [00:14:29] Podcast: Perfect Health with Paul Jaminet. [00:17:55] Ancestral Health Symposium; Kevin Boyd, DDS. [00:18:21] Things that disrupt circadian rhythm. [00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27. [00:19:11] f.lux; getting more light during the day; blue blocking glasses; iris. [00:20:35] Ben Greenfield. [00:21:35] Caffeine. [00:24:04] Swiss Water Decaf. [00:25:14] Rooibos tea; Bryan Walsh’s Detox Protocol. [00:25:20] Alcohol inhibits melatonin. [00:27:12] Simon Marshall podcasts: 1, 2, 3. [00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg. [00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85. [00:29:28] Changing the environment. [00:29:45] Low-blue light bulbs, amber bulbs; Chilipad. [00:32:38] Obstructive sleep apnea; elevated hemoglobin. [00:33:31] Pulse oximeter. [00:34:08] Kevin Boyd’s Amazing Shrinking Face presentation. [00:34:25] Breathe Right strips; mouth taping. [00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast. [00:36:19] Dripkit coffee. [00:36:58] Nocturia. [00:41:09] Early time restricted eating. [00:43:17] Alarm clocks. [00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD. [00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017). [00:45:41] Great Lakes Collagen Hydrolysate. [00:46:43] Doc Parsley’s Sleep Remedy. [00:47:15] Paradoxical intentions. [00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:48:12] Faraday cage. [00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:49:16] Orthosomnia; Study: Baron, Kelly Glazer, et al. "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?." Journal of Clinical Sleep Medicine 13.02 (2017): 351-354. [00:50:37] Dan Pardi; Podcasts: How to Track Effectively and The Ideal Weight Program. [00:51:18] Bedtime for iPhone. [00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in Intercollegiate Basketball Players." Journal of strength and conditioning research 31.6 (2017): 1557; Adjusting to consistent training times: Chtourou, Hamdi, and Nizar Souissi. "The effect of training at a specific time of day: a review." The Journal of Strength & Conditioning Research 26.7 (2012): 1984-2005. [00:52:39] Effect of changing seasons; Study: Wehr, Thomas A. "Melatonin and seasonal rhythms." Journal of biological rhythms 12.6 (1997): 518-527. [00:53:38] Jet lag; melatonin supplementation. [00:54:47] Camping to reset circadian clock; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:55:55] Sleeping pills. [00:57:01] 5-HTP. [00:58:11] Tommy's alternative sleep remedy (before sleep): 5HTP (2 caps = 200mg) + Magnesium Glycinate (100mg) + Melatonin (0.5mg) + Cougar Tranquilizer Tea (1 cup). [00:59:11] Gratitude; Studies: Wood, Alex M., et al. "Gratitude influences sleep through the mechanism of pre-sleep cognitions." Journal of psychosomatic research 66.1 (2009): 43-48 and Jackowska, Marta, et al. "The impact of a brief gratitude intervention on subjective well-being, biology and sleep." Journal of health psychology 21.10 (2016): 2207-2217. [00:59:58] Chronotype. [01:00:45] Book: Mindset: The New Psychology of Success, by Carol Dweck. [01:05:50] Elite Performance Program. [01:06:40] nourishbalancethrive.com; book a 15-minute starter session.

Last month the NBT team had a rare live meet-up at the Ancestral Health Symposium in Bozeman, Montana. While there, we had a chance to see many of our previous podcasts guests in person presenting their latest work. For this podcast, we passed the microphone around and shared our impressions of some of the talks we’d seen. Along the way, we covered all kind of topics, ranging from the performance benefits of caffeine to setting up an ice bath at home. Dr. Tommy Wood shared highlights from his AHS presentation, “The Athlete’s Gut,” explaining why 70% of endurance athletes have a gut problem. We also caught up with friends from Virta Health, who are on a mission to reverse Type 2 Diabetes in 100 Million People.   Here’s the outline of this conversation with Tommy, Megan, Clay, Zach, Josh, and Doug: [00:00:08] Ancestral Health Symposium 2018. [00:00:24] Swiss Water Decaf. [00:01:34] Association of coffee drinking with all-cause mortality; Studies: Loftfield, Erikka, et al. "Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank." JAMA internal medicine 178.8 (2018): 1086-1097. [00:02:55] Caffeine for improved performance; Studies: Astorino, Todd A., and Daniel W. Roberson. "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review." The Journal of Strength & Conditioning Research 24.1 (2010): 257-265; and Ganio, Matthew S., et al. "Effect of caffeine on sport-specific endurance performance: a systematic review." The Journal of Strength & Conditioning Research 23.1 (2009): 315-324. [00:03:09] Effect of CYP1A2 gene + caffeine; Studies: Guest, Nanci, et al. "Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes." Medicine and science in sports and exercise 50.8 (2018): 1570-1578; and Rahimi, Rahman. "The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study." Irish Journal of Medical Science (1971-) (2018): 1-9. [00:03:39] Caffeine gene: CYP1A2; marker (SNP): rs762551; Click here to check your 23andMe results. AA: faster metabolizer of caffeine; AC: medium metabolizer; CC: slower metabolizer. [00:03:56] Podcast: How to Drop Your Cholesterol, with Dave Feldman. [00:04:23] Lean Mass Hyper-responders. [00:05:35] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:08:06] Inversion pattern. [00:10:56] Podcast: How Not to Die of Cardiovascular Disease, with Ivor Cummins. [00:11:14] Book:  Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins. [00:11:19] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber. [00:11:42] Peter Attia. [00:12:05] Dr. Tim Gerstmar Podcasts: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants. [00:12:15] AHS 2014 Talk: Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything - Tim Gerstmar, N.D. [00:13:06] Book: Antifragile; Nassim Taleb’s Lindy Effect. [00:14:22] Autoimmune Protocol (AIP) diet [00:17:48] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More, with Dr. Ken Ford. [00:17:55] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [00:19:01] Lucy Mailing. [00:19:54] Lactobacillus reuteri. [00:21:24] Age-related macular degeneration. [00:23:06] Podcast: How to Avoid Kidney Stones with Dr Lynda Frassetto. [00:15:30] Podcast: How to Have a Healthy Gut, with Dr. Michael Ruscio. [00:24:47] Podcast: Getting Stronger, with Todd Becker; hormesis. [00:25:36] Getting Stronger blog. [00:25:51] XPT Life. [00:27:18] Setting up a chest freezer cold bath. [00:29:07] Laird Hamilton and Gabby Reece. [00:31:12] Podcast: NBT People: Clay Higgins. [00:31:23] Podcast: How Oxidative Stress Impacts Performance and Healthspan. [00:31:46] Dr. Josh Turknett, Ancestral Health Symposium 2014 talk: Migraine as the Hypothalamic Distress Signal. [00:32:37] Mymigrainemiracle.com. [00:36:54] Strategy for avoiding migraines. [00:40:37] Book: The Migraine Miracle; mymigrainemiracle.com; Facebook group; The Miracle Moment Podcast, membership community. [00:41:54] Keto Blast. [00:42:49] Tommy's AHS 2018 talk: The Athlete's Gut. [00:45:47] Hadza studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637. [00:48:31] Effect of intense exercise on the gut; Study: van Wijck, Kim, et al. "Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention." American journal of physiology-gastrointestinal and liver physiology 303.2 (2012): G155-G168. [00:49:32] Paula Radcliffe. [0:49:59] Fueling for endurance events. [00:51:15] Protein intake after workouts; Study: Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient timing revisited: is there a post-exercise anabolic window?." Journal of the international society of sports nutrition 10.1 (2013): 5. [00:54:13] Exercise for health and longevity. [00:55:12] Polarized training; MAF pace, sprints. [00:56:53] Undereating; ancestral athletes. [00:59:30] Adding carbs back in. [01:01:09] Gut dysbiosis and pathogens. [01:02:02] Parasites on lettuce: Chierico, Del. "Detection and prevalence of protozoan parasites in ready-to-eat packaged salads on sale in Italy." Food microbiology (2017). [01:02:13] Sebastian Winter. [01:05:36] Gut microbiota of cyclists; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98. [01:05:48] Lauren Petersen Podcasts: The Athlete Microbiome Project: The Search for the Golden Microbiome and An Update on The Athlete Microbiome Project. [01:05:52] Methane dominant SIBO; Methanobrevibacter smithii. [01:07:02] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here). [01:07:56] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, with Doug Hilbert. [01:08:01] Podcast: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years with Jim McCarter. [01:10:11] Virta Health. [1:20:04] Pain as motivation to change. [01:24:00] www.virtahealth.com. Apply to Virta Health.

Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world’s leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body’s internal clock. Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps. In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link: → http://survey.nbt.ai ← Here’s the outline of this interview with Satchin Panda: [00:00:37] Book: The Circadian Code, by Satchin Panda. [00:03:25] Professor at the Salk Institute for Biological Studies. [00:06:56] Joe Bass, MD, PhD. [00:07:05] Study: Kohsaka, Akira, et al. "High-fat diet disrupts behavioral and molecular circadian rhythms in mice." Cell metabolism 6.5 (2007): 414-421. [00:07:47] Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269. [00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz. [00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005. [00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798. [00:17:55] Endurance athletes. [00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005. [00:20:32] Ketone production. [00:23:13] High fat diet leads to increased ketone production, improved endurance. [00:24:24] Meal timing. [00:26:52] Consistency is important. [00:29:53] Supplements and coffee. [00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558. [00:34:05] Michael Herf; f.lux. [00:35:24] Biphasic sleep; arousal threshold. [00:39:46] Exposure to light. [00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104. [00:41:02] Improving sleep. [00:41:22] Naps. [00:42:52] Night workers and swing shifts. [00:43:20] Studying firefighters. [00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561. [00:45:09] Traveling through time zones. [00:47:47] Timing of physical activity. [00:49:00] Email apnea. [00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018).  More from the MCC Research Team. [00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055. [00:50:52] Night shift work increases women’s risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40. [00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073. [00:52:14] Lifestyle: what, when and how much we eat, sleep, and move. [00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo, PhD. [00:55:43] Architecture Study: Dance, Amber. "Science and Culture: The brain within buildings." Proceedings of the National Academy of Sciences 114.5 (2017): 785-787. [00:56:44] Benefits of daylight in architecture; Study: Boubekri, Mohamed, et al. "Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study." Journal of clinical sleep medicine 10.06 (2014): 603-611; and Daylighting Facts & Figures. [00:59:29] 30 minutes of bright light in the morning. [01:00:51] Recommendations: 8 hours sleep, wait to eat breakfast, eat within 10 hours; 30 minutes of bright light, dim light/no food 3 hours before bed. [01:01:46] mycircadianclock.org; myLuxRecorder app.

Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years.  He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK’s leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility. In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios. Here’s the outline of this interview with Alex Ferretti: [00:00:33] Robb Wolf, Ben Lynch, Dan Plews, Paul Laursen. [00:04:17] Metabolic flexibility; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use, with Mike T. Nelson. [00:04:29] Weikko Jaross. [00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3. [00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet. [00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22. [00:16:20] Genetic factors affecting metabolic flexibility. [00:17:20] DNAFit test. [00:18:31] Environmental factors affecting metabolic flexibility. [00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679. [00:21:48] Eating: When, how, and how much. [00:22:28] Training low/competing high, sleep. [00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV). [00:24:36] Assessment to determine the best dietary approach. [00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet. [00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4. [00:29:59] HRV Apps: HRV4Training, Elite HRV. [00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921. [00:31:09] Oura ring. [00:32:10] Ferretti Index (HRV/BG Index). [00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004). [00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)². [00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549. [00:38:27] Study using hs-CRP: Aeschbacher, Stefanie, et al. "Heart rate, heart rate variability and inflammatory biomarkers among young and healthy adults." Annals of medicine 49.1 (2017): 32-41. [00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV. [00:44:08] Frequent small meals led to higher blood glucose. [00:45:33] Dawn Phenomenon. [00:48:12] DUTCH test. [00:49:52] Homocysteine test as part of a cardiovascular assessment. [00:51:56] Macronutrient ratio may not be as important as other factors. [00:53:41] Interleukin-6; insulin as anti-inflammatory hormone. [00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video. [00:55:57] Dr. Kevin Hall. [00:56:17] Keto and low-carb dieters - may require lower caloric intake. [01:00:18] alessandroferretti.co.uk. [01:00:41] Videos.

Performance isn’t as much as a priority as longevity is now, but I still love to compete.  This dilemma, so well stated by one of our clients, got us thinking.  It’s well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity.  But what happens when you’re a competitive athlete training significantly more than that? For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan.  The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete’s long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age. Here’s the outline of this discussion with Drs Tommy Wood and Simon Marshall: [00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson. [00:03:08] Performance, longevity, healthspan. [00:05:21] Atrial fibrillation. [00:05:51] Braveheart Coaching. [00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan. [00:08:29] 100 steps per minute; Study: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415. [00:09:08] Intense exercise associated with cardiac diseases; Study: Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240. [00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481. [00:09:37] Diminishing returns vs. harm. [00:10:32] 2/3 of people not getting enough exercise. [00:10:47] Risks with high levels of exercise. [00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx. [00:11:49] Higher coronary artery calcium (CAC)  in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147. [00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450. [00:13:08] Extreme exercise unveiling congenital vulnerabilities. [00:14:26] Required ECGs, cardiac stress test. [00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910. [00:17:30] Gut permeability, endotoxemia. [00:18:18] Hunter gatherer populations.  Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637. [00:19:49] Periods of rest. [00:21:48] Why do people "over"-exercise? [00:21:50] Personal goals, exercise dependency, training goals. [00:23:24] Liking the gear, competition. [00:24:41] Self-referenced challenge, especially for long events. [00:26:19] Managing performance anxiety. [00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall. [00:32:01] Short term vs. prolonged exposure to extreme exercise. [00:37:15] Building good exercise habits. [00:40:24] Tommy's exercise regimen. [00:40:41] Zach Moore: NBT Head of Strength and Conditioning. [00:41:57] Standing, walking, playing with dogs. [00:45:25] Strength and power in endurance sports. [00:48:01] Wingate test. [00:49:27] Simon's exercise regimen. [00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.  

Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He’s long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness. On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage. Here’s the outline of this interview with Dr. Mercola: [00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439. [00:03:43] Olle Johansson; Talk: Health Effects of Electromagnetic Fields. [00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies. [00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies. [00:06:54] Sam Milham, epidemiologist. [00:08:38] Thomas Levy, cardiologist. [00:09:22] Martin Pall, PhD; Studies evaluating the effect of calcium channel blockers on EMF toxicity: 1, 2, 3, 4. [00:10:14] Voltage-gated calcium channel (VGCG). [00:10:23] Paul Héroux. [00:10:52] Video: Dr. Mercola Interviews Paul Heroux. [00:11:23] Magnesium as a natural calcium channel blocker. [00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651. [00:14:31] Study: Pacher, Pál, Joseph S. Beckman, and Lucas Liaudet. "Nitric oxide and peroxynitrite in health and disease." Physiological reviews 87.1 (2007): 315-424. [00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536. [00:16:00] Richard Veech; NADPH as the true battery of the cell. [00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314. [00:17:14] Symptoms of EMF exposures: brain and heart. [00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13. [00:18:29] Electromagnetic hypersensitivity. [00:19:28] World Health Organization: EMF given 2B classification. [00:20:18] Long-term effects. [00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95. [00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112. [00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course. [00:23:38] How to mitigate EMF. [00:23:48] Acousticom 2; Magda Havas. [00:25:10] Dr. Dietrich Klinghardt. [00:26:14] Reducing EMF in the home. [00:27:53] Shielding; smart meters, Faraday cage. [00:30:04] Materials that block EMF. [00:32:40] 8-hydroxy-2-deoxyguanosine, Organic Acids Test, DUTCH Test. [00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here. [00:34:33] Ionizing vs non-ionizing radiation. [00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays. [00:36:02] Reducing ionizing radiation on aeroplanes. [00:36:26] Zach Bush’s Nitric Oxide Dump. [00:36:54] Exogenous ketones; Dr. Veech’s ketone ester. [00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD). [00:38:10] Hormetea. [00:39:15] Mitigating damage from cell phones. [00:40:11] Magnetic fields; Trifield. [00:40:42] Dirty electricity; Book: Dirty Electricity: Electrification and the Diseases of Civilization, by Samuel Milham. [00:41:43] Grounding. [00:42:27] Stetzerizer Filter; Dave Stetzer, Martin Graham; Greenwave. [00:44:47] EMF Tents. [00:46:10] Hierarchy of treatment interventions. [00:47:33] Book: Overpowered: The Dangers of Electromagnetic Radiation (EMF) and What You Can Do about It, by Martin Blank; Dr. Mercola’s video interviews. [00:48:55] Other interesting papers Tommy has read along the way: 1, 2, 3, 4, 5, 6. [00:48:55] Bioinitiative 2012 Report.

We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score. On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance. You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking “Free Report”. Here’s the outline of this interview with Tommy Wood: [00:00:30] Florida Institute for Human & Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:00:49] Blood Chemistry Calculator. [00:01:03] Peer Review. [00:02:32] Immune Balance Score. [00:04:00] Dashboard of Blood Chemistry Calculator scores (example). [00:04:08] Predicted Age Score. [00:05:12] Who is the calculator for? [00:06:09] Building a health coach referral network. [00:07:05] Podcast: How to Measure Hormones, with Mark Newman. [00:08:31] Combining 2+ reports for longitudinal tracking. [00:09:08] Markers that make up the Immune Balance Score. [00:10:49] Sensitivity and specificity. [00:13:40] All-cause mortality: dying from any cause. [00:17:05] Evaluating scientific research: PubMed + Google. [00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82. [00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet. [00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes. [00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018). [00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046. [00:29:58] Table that shows reference ranges, scores assigned. [00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994. [00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation. [00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen. [00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency.   [00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:39:02] Christopher Kelly’s combined report. [00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017). [00:41:17] White Blood Cells. [00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a follow-up of 30 years in a general population sample." Epidemiology (2000): 261-268. [00:42:21] Ratios between markers. [00:43:20] Platelets - High is associated with increased risk of mortality after heart attack; Study: Tsai, Ming-Tsun, et al. "U-shaped mortality curve associated with platelet count among older people: a community-based cohort study." Blood 126.13 (2015): 1633-1635. [00:43:39] Lymphocyte:Monocyte ratio; Study: Xiang, Fangfang, et al. "Monocyte/lymphocyte ratio as a better predictor of cardiovascular and all‐cause mortality in hemodialysis patients: A prospective cohort study." Hemodialysis International 22.1 (2018): 82-92. [00:45:23] Where to go from here?   [00:45:40] Acute vs. chronic inflammation. [00:47:07] Antimicrobials: Monolaurin, Lauricidin, Selenomethionine; antibody testing. [00:47:40] Malcolm Kendrick Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:48:51] bloodcalculator.com; Quest lab locator. [00:49:11] UK: Fibrhealth. [00:49:15] Australia: https://stephenanderson.com.au/nbt/; Podcast: How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation, with Stephen Anderson.   [00:49:38] support@nourishbalancethrive.com

Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today.  With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life’s work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement. Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology. Here’s the outline of this interview with Mike T. Nelson: [00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete. [00:01:36] Dr. Pat Davidson. [00:02:00] International Symposium on Clinical Neuroscience 2018; Carrick Institute; Dr. Frederick Robert Carrick. [00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes. [00:03:02] Dr. Bryan Walsh (podcasts: 1, 2, 3, 4, 5, 6). [00:03:59] Should practitioners look the part? [00:04:48] Dr. Michael Ruscio; Podcast: How to Have a Healthy Gut. [00:06:07] Brian Shaw. [00:08:10] Tips for finding a coach. [00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology). [00:11:29] Kendall Manual Muscle Testing. [00:11:45] Reflexive Performance Reset (RPR). [00:13:22] Cooper Test; 500m row. [00:14:48] Rob Wilson; Brian MacKenzie; Art of Breath. [00:20:29] Be Activated. [00:21:50] Jill Miller, Coregeous ball. [00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT. [00:23:54] Gabriele Wulf; Study: Wulf, Gabriele. "Attentional focus and motor learning: a review of 15 years." International Review of Sport and Exercise Psychology 6.1 (2013): 77-104. [00:28:02] Cal Dietz. [00:28:20] Dr. Eric Cobb at Z Health. [00:29:38] Cronometer, myfitnesspal. [00:34:57] Metabolic flexibility. [00:35:37] FASTER study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110. [00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036. [00:37:40] Glycomark. [00:37:59] Pop tart test. [00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:40:04] Fun; liking what you do. [00:42:08] Oura ring. [00:42:46] Heart Rate Variability (HRV). [00:45:04] Coaching: What to work on and document. [00:50:47] Omegawave, Moxy. [00:53:16] Dophin Neurostim. [00:54:12] Push Band. [00:54:35] Halo Sport Headset. [00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483. [00:55:57] Evaluating new technology. [01:01:11] Blood Chemistry Calculator. [01:02:29] Sensitivity and Specificity. [01:09:11] miketnelson.com; flexdiet.com.

Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup. It’s been a pleasure working with Leif over the past year as a member of our own Elite Performance Program.  He’s on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he’s overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify. Here’s the outline of this interview with Leif Nordgren: [00:00:14] NBT Elite Performance Program (EPP). [00:05:54] Becoming a competitive skier. [00:07:31] US biathlon team. [00:07:39] Skate (freestyle) skiing. [00:09:55] VO2 max. [00:13:22] Shooting. [00:17:59] Junior World Championships. [00:21:08] Training approach. [00:21:21] Vladimir Cervenka. [00:26:24] Per Nilsson. [00:26:57] Periodization. [00:27:37] Knowing when you've overtrained. [00:30:04] World Cup racing. [00:32:44] Implementation Intention: planning for the unexpected. [00:35:30] 2014 Olympics in Soche. [00:43:35] Making a living. [00:45:25] Lake Placid US Olympic Training Center; US Olympic Committee. [00:46:56] Diet. [00:50:05] Autoimmune Protocol (AIP). [00:53:12] H.Pylori, Candida. [00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55. [00:55:47] Book: The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry. [01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly. [01:02:19] Sleep improvements, timing of training, DUTCH test. [01:06:18] World cup races live streamed: www.biathlonworld.com; teamusa.org/US-Biathlon. [01:07:47] Instagram: @leifcnordgren; Twitter: @leifcnordgren; Facebook: Leif Nordgren.

Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep. Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed. Here’s the outline of this interview with Greg Potter: [00:00:13] HumanOS.me. [00:00:46] Podcast: How to Track Effectively, with Dan Pardi. [00:01:04] What's a real British biscuit? [00:03:31] Myfood24. [00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219. [00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195. [00:05:24] Melatonin. [00:05:51] Circadin slow-release melatonin. [00:06:48] MTNR genetic polymorphisms. [00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608. [00:13:35] Metabolic consequences of reduced sleep. [00:16:40] Night shift work. [00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016). [00:18:24] Social jet lag. [00:20:24] Article: The Real Reason Why Spaniards Eat Late. [00:21:24] Naps. [00:23:55] Rapid Eye Movement (REM) sleep. [00:24:44] HumanOS courses on circadian biology. [00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216. [00:26:08] Zeitgeber (time cue). [00:27:10] Light-dark cycle, blue light. [00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528. [00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144. [00:30:38] Chronotypes. [00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911. [00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis. [00:39:06] Satchin Panda. [00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10. [00:42:20] Carb backloading. [00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775. [00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170. [00:48:06] John Kiefer. [00:49:46] Dim light melatonin onset (DLMO). [00:50:14] Timing of exercise before sleep. [00:50:49] Greg’s tips for improving sleep. [00:57:08] f.lux, Twilight for Android, Night Shift for iOS. [00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he’s doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he’s recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being. In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio’s previous podcasts with us here and here. Here’s the outline of this interview with Michael Ruscio: [00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio. [00:04:02] When to reach out to a health practitioner. [00:04:44] Setbacks during protocol. [00:05:45] When to do testing. [00:09:43] Tracking progress. [00:10:37] Mark Pimentel, MD. [00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775. [00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49. [00:11:09] Study: Khoshini, Reza, et al. "A systematic review of diagnostic tests for small intestinal bacterial overgrowth." Digestive diseases and sciences 53.6 (2008): 1443-1454. [00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335. [00:14:00] Study: Lin, Eugenia, et al. "Measurement of hydrogen sulfide during breath testing correlates to patient symptoms." Gastroenterology 152.5 (2017): S205-S206. [00:15:00] Controlling GI symptoms. [00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411. [00:18:30] Building an online platform. [00:23:19] Balancing clinical mission with sponsorships. [00:26:24] Identifying truth vs. bias. [00:29:40] Evaluating scientific research. [00:32:50] When to try something that's not evidence-based. [00:36:12] In-progress clinical trials. [00:38:44] Prokinetics for preventing SIBO relapse. [00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435. [00:40:59] Healthy Gut Healthy You; Healthyguthealthyyoubook.com; drruscio.com; Dr. Ruscio Radio Podcast, weekly videos. [00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson. [00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio. [00:42:43] Future of Functional Medicine Review clinical newsletter.

Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011.  After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway.  He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm. Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry. Please leave a review for the Physicians for Ancestral Health podcast. Here’s the outline of this interview with Drs Josh Turknett and Tommy Wood: [00:00:37] From biochemistry to coaching elite athletes. [00:07:00] Crossfit, Robb Wolf. [00:09:02] Paleo Diet, Autoimmune Protocol Diet (AIP). [00:09:25] Terry Wahls. [00:09:52] Multiple Sclerosis risk factors. [00:12:19] Talk: Systems Analysis and Multiple Sclerosis - Physicians for Ancestral Health Symposium, 2015. [00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309. [00:14:34] MPI Cognition: Dale Bredesen's approach to Alzheimer’s disease. [00:15:12] Difficulty of studying multimodal therapies. [00:16:24] Nourish Balance Thrive. [00:17:21] Megan Roberts, MSc; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:18:00] Clay Higgins - health coach. [00:18:58] Blood Chemistry Calculator; Christopher Kelly; Bryan Walsh. [00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD. [00:20:32] DUTCH test, Organic Acids Test (OAT), stool testing: 1, 2. [00:21:25] Gut problems in ~90% of runners. [00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems). [00:28:03] Blood glucose as predictor of all-cause mortality. [00:28:56] Hemoglobin and RDW as predictive measures. [00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168. [00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247. [00:31:46] Study: Després, Jean-Pierre, et al. "Hyperinsulinemia as an independent risk factor for ischemic heart disease." New England Journal of Medicine 334.15 (1996): 952-958. [00:34:42] Metabalomics. [00:39:04] Meeting the Queen. [00:42:37] nourishbalancethrive.com; Blood Chemistry Calculator; 7-minute analysis; Highlights Newsletter; ancestraldoctors.org; email.

Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls “spiritually focused and evolutionarily informed functional medicine.” Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community. In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners. Here’s the outline of this interview with Rob Abbott: [00:00:56] Robb Wolf’s Paleo Solution Podcast. [00:02:13] Paleo f(x). [00:07:33] Chris Kresser’s Healthy Skeptic Podcast; Emily Deans, Chris Masterjohn, Stephan Guyenet. [00:10:34] Life of a medical resident. [00:13:10] Motivational interviewing. [00:13:53] Mickey Trescott and Angie Alt, Autoimmune Wellness, Autoimmune Protocol. [00:18:41] Robb Wolf’s Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare. [00:20:03] Charlottesville Center for Functional Medicine. [00:22:15] James Maskell of Evolution of Medicine. [00:23:25] Healthshares (examples: Health Share of Oregon and Liberty Health Share). [00:29:29] Self-awareness. [00:30:19] Physicians Assistants, Nurse Practitioners. [00:34:40] Preventative Medicine. [00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee. [00:39:01] Kresser Institute’s ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser. [00:40:55] Intervention at the community level. [00:43:31] Changing the food supply. [00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott. [00:47:58] Making connections in the health sphere. [00:52:11] Create something people can't ignore. [00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh. [00:59:04] Charlottesville Center for Functional Medicine; Kerri Cooper, Ryan Hall. [00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018. [01:01:12] Melanie Dorion. [01:01:42] Institute for Functional Medicine, American Academy of Anti Aging Medicine (A4M). [01:01:50] Pentad Integrative Health, educational modules; Rob’s podcast: A Medicinal Mind. [01:02:40] Ancestral Health Symposium.

Dr. Sunjya Schweig, M.D. is a board-certified physician who has been studying, teaching, and practicing integrative and Functional Medicine for over 20 years. In 2014 he joined forces with Chris Kresser to launch the California Center for Functional Medicine, offering patients an investigative approach to healthcare. He is also the founding Chair of the Integrative Medicine Committee for the International Lyme and Associated Disease Society (ILADS) and serves on the Scientific Advisory Board for the Bay Area Lyme Foundation. On this podcast, Dr. Schweig shares the personal journey that resulted in years of focused study and his current expertise in Lyme Disease. He discusses the factors that interfere with getting the right treatment, including political pressure and inadequate testing protocols. He also offers his best resources for keeping yourself and your loved ones safe from tick-borne illness. Here’s the outline of this interview with Sunjya Schweig: [00:00:05] Mission Heirloom. [00:03:40] California Center for Functional Medicine, Chris Kresser; Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare). [00:05:28] Cleveland Clinic Center for Functional Medicine; Mark Hyman, Patrick Hanaway, The Institute for Functional Medicine. [00:06:00] Article: Topol, Eric J. "Individualized medicine from prewomb to tomb." Cell 157.1 (2014): 241-253. [00:08:15] Kalish Institute of Functional Medicine; ADAPT Health Coach Training Program. [00:08:53] Ray Stricker, Richard Horowitz. [00:09:29] Clymb Health. [00:09:53] Oura Ring. [00:13:56] Hill Park Integrative Medical Center; Brian Bouch. [00:18:16] Erythema migrans (bullseye rash),

Chris Kresser, M.S., L.Ac., is an internationally recognized leader in the area of ancestral health and integrative medicine. He is the author of The Paleo Cure and the force behind ChrisKresser.com, one of the top 25 health websites in the world. Chris has been studying, teaching, and practicing Functional Medicine for over 15 years with a mission to disseminate evidence-based natural health solutions to as many people as possible. Today Chris is with us to discuss the growing need for health coaches in an age when about half of adults in the US have at least one chronic disease.  His aim is to curb the rise of preventable illness and to empower more people with the tools they need to recover their health. The ADAPT Health Coach Training Program will be launching in June with the enrollment deadline coming up soon, on June 3rd. Here’s the outline of this interview with Chris Kresser: [00:00:18] Healthy Skeptic Podcast; Danny Roddy, Steve Wright, Ben Greenfield, Robb Wolf. [00:02:21] California Center for Functional Medicine. [00:02:50] Sunjya Schweig. [00:06:00] ADAPT Health Coach Training Program. [00:06:17] Paleo f(x). [00:10:01] Aetna wellness program pilot study: Steinberg, Gregory, et al. "Reducing metabolic syndrome risk using a personalized wellness program." Journal of occupational and environmental medicine 57.12 (2015): 1269-1274. [00:12:54] Parsley Health. [00:13:32] Rangan Chatterjee; Podcast: How to Make Disease Disappear. [00:15:10] Obstacles to functional medicine. [00:17:37] Mark Hyman. [00:20:13] Qualities of a good health coach. [00:20:21] Core coaching skills: Motivational Interviewing, stages of change, positive psychology, coaching to strengths. [00:21:10] CDC Study: Liu, Yong, et al. "Peer Reviewed: Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013." Preventing chronic disease 13 (2016). [00:22:21] Zoom video conferencing. [00:23:34] Ancestral diet and lifestyle. [00:24:45] Functional medicine principles. [00:26:41] Building and managing a practice. [00:32:22] International Consortium for Health & Wellness Coaching (ICHWC). [00:35:04] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen. [00:38:22] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:38:31] John Kinyon, Forest Fein, Ken Kraybill. [00:41:21] Coaching program structure. [00:44:02] kresserinstitute.com; kresser.co/coach.

Our own Scientific Director and coach Megan Roberts is back on the podcast today to discuss an important but often misunderstood aspect of health and longevity: oxidative stress.  It’s a condition associated with numerous chronic health problems including cancer, diabetes and cardiovascular disease. Today we cover everything you need to know about oxidative stress: what it is, what causes it, how to know if you’ve got it, and how to fix it.  If you want an objective assessment of your own oxidative stress burden, try using our Blood Chemistry Calculator.  The calculator, powered by a machine-learning algorithm, analyzes your own basic lab work to produce a single Oxidative Balance Score that you can use to track progress over time. Note: During this podcast, you’ll hear us talk about the “Oxidative Stress Score” on the Blood Chemistry Calculator Report.  This has since been renamed the Oxidative Balance Score.   Here’s the outline of this interview with Megan N. Roberts: [00:02:20] Blood Chemistry Calculator. Example report here. [00:04:52] Free radicals. [00:05:47] Oxidative stress: not always bad.  Study: Pizzino, Gabriele, et al. "Oxidative stress: Harms and benefits for human health." Oxidative medicine and cellular longevity 2017 (2017). [00:06:13] Reactive Oxygen Species (ROS). [00:07:52] Hormesis. [00:08:47] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:09:04] Supporting adaptation vs. recovery. [00:10:07] High dose vitamins, polyphenols. [00:12:05] Diseases associated with increased oxidative stress. [00:13.30] Lipid peroxidation. [00:14:12] Metabolic Fitness Pro. [00:15:46] Factors that increase oxidative stress. [00:17:11] Gamma-glutamyltransferase (GGT). [00:19:24] Bilirubin. [00:20:05] Uric Acid; Study: Sautin, Yuri Y., and Richard J. Johnson. "Uric acid: the oxidant-antioxidant paradox." Nucleosides, Nucleotides, and Nucleic Acids 27.6-7 (2008): 608-619. [00:23:52] Albumin. [00:24:26] HDL. [00:24:53] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Dr. Tommy Wood. [00:25:05] Lipopolysaccharide (LPS). [00:26:53] Ferritin; Study: ORINO, Kouichi, et al. "Ferritin and the response to oxidative stress." Biochemical Journal 357.1 (2001): 241-247. [00:27:08] Fenton Reaction. [00:28:46] Nutritional immunity: PubMed. [00:31:26] The poor misunderstood antioxidant. [00:33:40] Dietary sources of antioxidants. [00:35:12] Supplementation can be contraindicated. [00:35:45] Measuring oxidative stress. [00:37:50] Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? with Dr. Bryan Walsh. [00:38:21] Oxidative Balance Score. Example here. [00:40:00] What to do if oxidative stress is elevated. [00:40:44] Study: Bhatnagar, Anubhav, Yogesh Tripathi, and Anoop Kumar. "Change in oxidative stress of normotensive elderly subjects following lifestyle modifications." Journal of clinical and diagnostic research: JCDR 10.9 (2016): CC09. [00:41:30] Nutrition, digestion, absorption. [00:42:15] Avoid Polyunsaturated fatty acids (PUFAs). [00:44:20] Minimally processed diet. [00:46:22] Wild Planet sardines. [00:47:27] Hormetic stress; Hormetea. [00:48:14] Podcast: Hormesis, Nootropics and Organic Acids Testing, with Dr. Tommy Wood. [00:48:26] PHAT FIBRE is currently sold out. [00:48:55] Four Sigmatic 10 Mushroom Blend. [00:49:23] Sleep, blood donation. [00:51:02] Study: Islam, Md, et al. "Dietary phytochemicals: natural swords combating inflammation and oxidation-mediated degenerative diseases." Oxidative medicine and cellular longevity 2016 (2016). [00:55:57] bloodcalculator.com. [00:56:43] Mobile phlebotomy.

Brad Kearns has been a noted speaker, author and coach in the health and fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top-ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with Mark Sisson from Mark’s Daily Apple, and the two have co-authored several books including Primal Endurance (2016), and The Keto Reset Diet (2017). Brad is with us today to talk about his evolution as an athlete and the factors that contributed to his success, including leaving the corporate world early on (because it just wasn’t as much fun as training) and the ironic breakthrough that caused him to start winning races. His current projects include producing Primal Blueprint Mastery Courses to support those transitioning to an ancestral diet and lifestyle. Here’s the outline of this interview with Brad Kearns: [00:00:23] Podcast: How to Recognise Good Chocolate (and Why You Should Care), with Toréa Rodriguez. [00:00:49] Chocolate: Fruition, Theo, Creo, Lillie Belle Farms. [00:01:25] Podcast: Brain Training for the Primal Keto Endurance Athlete, with Lindsay Shaw Taylor; Mark Sisson, marksdailyapple.com. [00:02:47] Mike Pigg. [00:03:09] 7-Minute Analysis. [00:03:41] Primal Endurance Podcast. [00:06:26] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood. [00:08:23] Book: The Art and Science of Low Carbohydrate Performance, by Jeff Volek and Stephen Phinney. [00:14:21] Results happen naturally when your motivation is pure. [00:17:17] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:20:42] Transition to triathlete. [00:24:16] Andrew MacNaughton. [00:31:27] Richard Branson. [00:33:08] What do triathletes eat? [00:33:49] Kenny Souza. [00:34:22] The Brownlee Brothers. [00:34:53] Lance Armstrong. [00:36:16] Lone Mountain Wagyu. [00:36:28] Cate Shanahan. [00:37:48] Ted Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC. [00:38:15] Peter Attia. [00:39:28] Mark Allen; Phil Maffetone. [00:39:47] Slowing down. [00:40:59] Heart rate monitoring. [00:43:45] Johnny G. [00:46:40] Transition to primal diet. [00:47:18] Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:47:18] Article: Paleolithic Nutrition: A Consideration of Its Nature and Consequences (Special Article, N Engl J Med 1985:312;283-289), by S. Boyd Eaton, M.D., and Melvin Konner, Ph.D. [00:50:28] Book: Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:53:01] Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast!, by Mark Sisson and Brad Kearns; Audiobook here. [00:54:43] Primal Blueprint Mastery Courses. [00:57:33] Steve Phinney. [00:58:59] Keto Reset Facebook Group. [00:59:00] Book: The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker, by Mark Sisson, Lindsay Taylor, and Layla McGowan. [01:01:33] ketoreset.com; primalendurance.fit.

Stephen Anderson has been an Acupuncturist and Chinese Medicine practitioner for nearly 20 years.  He’s had over 2500 patients and upwards of 40,000 consultations (that would be over 3/4 million acupuncture needles, but who’s counting). In 2016, Steve went through the Kresser Institute’s Practitioner Training Program for Functional and Evolutionary Medicine, completing the ADAPT Level 1 Framework.  Since then, his focus has shifted to working more with clients who are ready to make a deeper commitment to their health. Steve is on the podcast today talking about his transition into Functional Medicine and his practical application of our Blood Chemistry Calculator to guide treatment decisions and keep clients motivated.  Steve is currently running his busy clinic in Australia and is now introducing an easy way for Aussies to get lab work done locally and try the calculator for themselves. Here’s the outline of this interview with Stephen Anderson: [00:00:12] The Holistic Practitioner (THP) Podcast. [00:00:25] THP Podcast: Dr. Tommy Wood - Reframing Insulin Resistance. [00:02:07] Taichi. [00:03:30] Chinese Kung Fu Academy; Grandmaster Henry Sue. [00:03:58] Cheng Man-ch'ing. [00:04:29] Hypothalamic–pituitary–adrenal (HPA) axis. [00:07:48] Accelerated learning. [00:07:54] Book: How to Develop a Super Power Memory, by Harry Lorayne; Peg memory system. [00:08:09] Podcast: Learning to Learn with Jonathan Levi.  Course: Become a SuperLearner. [00:09:28] Acupuncture. [00:10:52] Polycystic ovary syndrome (PCOS). [00:12:30] Dr. Michael D. Fox at the Jacksonville Center for Reproductive Medicine. [00:17:13] Functional Medicine. [00:18:57] Simon Marshall, PhD. Podcasts: How to Create Behaviour Change and Why We Self-Sabotage (And What to Do Instead). [00:20:25] Kresser Institute for Functional and Evolutionary Medicine; ADAPT Practitioner Training Program. [00:23:16] Dr. Amy Nett. [00:24:11] Hierarchy of treatment. [00:25:52] THP Podcast: A Patient’s Perspective of Functional Medicine Treatment. [00:29:26] Blood Chemistry Calculator. [00:29:37] THP Podcast: Chris Kelly On Becoming An Effective Health Coach. [00:29:41] Dr. Bryan Walsh; Podcasts:  1, 2, 3, 4, 5, 6. [00:29:42] Megan Roberts; Podcast: Why Your Diet Isn’t Working: Under Eating and Overtraining.  Blog post: What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts. [00:31:06] 7-Minute Analysis. [00:36:39] 5-year wellness score; Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. [00:39:14] Thomas Dayspring, Peter Attia; LDL-P. [00:42:13] Familial Hypercholesterolemia. [00:44:17] Mediterranean diet, B-vitamins, Thorne Choleast-900 (Monacolin K), Ubiquinol, Glutathione. [00:46:35] Feedback via lab results as the incentive to change behaviour. [00:49:58] Coronary artery calcium scan; Podcasts: How Not to Die of Cardiovascular Disease, with Ivor Cummins; The True Root Causes of Cardiovascular Disease, with Jeff Gerber. [00:52:12] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:53:14] stephenanderson.com.au/nbt.

Dr. Rangan Chatterjee may be best known as the medical doctor who helped ordinary people turn their health around on the BBC’s Doctor in the House. He’s now a speaker and author and has compiled his best medical advice into a new book, How to Make Disease Disappear. It’s a guide to restoring health using simple techniques that are accessible to everyone, at any stage of health or illness, without a lot of expensive tests or supplements. In this podcast with Dr. Tommy Wood, Rangan breaks down his 4 Pillars of Health: Relax, Eat, Move, and Sleep.  He outlines the basic-but-powerful lifestyle interventions that have been most effective in his clinical practice for reversing chronic illness, and also shares the strategies that resolved his own 10-year battle with back pain. Here’s the outline of this interview with Rangan Chatterjee: [00:00:28] Book: How to Make Disease Disappear. In the UK: The 4 Pillar Plan: How to Relax, Eat, Move, and Sleep Your Way to a Longer, Healthier Life. [00:00:35] Ted talk: How to make diseases disappear. [00:01:44] Nephrology to GP. [00:03:12] Institute for Functional Medicine (IFM). [00:04:05] Show: Doctor in the House. [00:06:20] 4 Pillars of Health. [00:08:49] Relax. [00:11:46] Crohn’s Disease, Inflammatory Bowel Disease (IBD). [00:12:24] Medical Symptoms Questionnaire (MSQ). [00:16:18] Low testosterone, hormone cascade. [00:21:20] Genova Adrenocortex Stress Profile. [00:24:41] Reframing, gratitude. [00:25:21] Charles Poliquin. [00:27:54] Social isolation. [00:33:39] Eat. [00:34:09] Cost-effective strategies for improving food quality. [00:42:00] Jamie Oliver. [00:44:53] Supplements. [00:44:58] Magnesium. [00:45:25] Fibromyalgia, Myalgic Encephalomyelitis (ME) - Allergy Research Group NT Factor Advanced Physicians Formula. [00:45:50] MitoQ (CoQ10). [00:49:04] Move. [00:49:40] Icelandic Health Symposium, 2017, Doug McGuff. [00:50:54] Sarcopenia, strength training. [00:51:35] Video: 5 Minute Kitchen Workout. [00:56:57] Sleepy glutes and back pain. [00:58:47] Gary Ward: Anatomy in Motion. [01:01:20] Videos: Wake Up Your Sleepy Glutes: 1: Flex on a Step, 2: Hip Adduction, 3. Foot Clocks, 4. 3D Hip Extension. [01:02:46] Sleep. [01:03:47] Professor Russell Foster: 1-2 hours less sleep than 60 years ago. [01:04:33] Insulin resistance. [01:05:33] Embrace morning light. [01:06:52] Caffeine, alcohol. [01:09:30] No tech 90. [01:12:30] Book: How to Make Disease Disappear. [01:12:43] drchatterjee.com. [01:12:52] Facebook, Instagram, Twitter.

Dr. Malcolm Kendrick is a medical doctor, author, speaker, and sceptic living in Cheshire, England.  His evidence-based arguments refute the lipid hypothesis and other ideas related to chronic illness that has resulted in a pervasive culture of fear and misinformation.  His popular blog features an ongoing series of posts on the real causes of heart disease, pointing to endothelial damage as a causal factor and nitric oxide as vital for preserving health. Dr. Kendrick is with us to share not only what really causes cardiovascular disease, but the specific environmental and psychosocial factors that cause the most harm, and what we need to do to maintain good health. We also discuss unexpected side effects of common medications and supplements and the healing power of specific micronutrients.  If you enjoy this podcast, you can support Dr. Kendrick’s work by pre-ordering his latest book, A Statin Nation: Damaging Millions in a Brave New Post-Health World, available 7/12/18. Here’s the outline of this interview with Malcolm Kendrick: [00:01:05] Book: The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid it, by Malcolm Kendrick. [00:01:07] Book: Doctoring Data: How to Sort Out Medical Advice from Medical Nonsense, by Malcolm Kendrick. [00:01:14] The International Network of Cholesterol Skeptics (THINCS). [00:01:46] Trail Runner Nation Podcast: Metabolic Flexibility with Christopher Kelly. [00:02:59] Highlights email series. [00:03:01] Podcast: The True Root Causes of Cardiovascular Disease, with Jeffry Gerber. [00:03:07] Blog series: What causes heart disease? [00:05:28] Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652. [00:06:20] Stress hormones, sympathetic nervous system. [00:07:32] Graph: Lithuanian death rate; Study: Kristenson, Margareta, et al. "Increased psychosocial strain in Lithuanian versus Swedish men: the LiVicordia study." Psychosomatic Medicine 60.3 (1998): 277-282. [00:08:25] Paul Rosch, M.D, founder of the American Institute of Stress. [00:10:20] Endothelium, glycocalyx. [00:11:12] Nitric Oxide (NO). [00:11:37] Alfred Nobel, nitroglycerin (glyceryl trinitrate, or GTN), Viagra. [00:13:13] Study: Andersson, Daniel P., et al. "Association between treatment for erectile dysfunction and death or cardiovascular outcomes after myocardial infarction." Heart (2017): heartjnl-2016. [00:13:39] Sunlight as nitric oxide stimulant. [00:14:45] Vasculitis, Systemic lupus erythematosus (SLE), Rheumatoid arthritis, Sickle-cell disease. [00:17:05] Endothelial progenitor cells. [00:17:55] Carl von Rokitansky, Rudolf Virchow. [00:21:19] Endothelial damage required for arterial plaque. [00:21:52] Study: Law, M. R., and S. G. Thompson. "Low serum cholesterol and the risk of cancer: an analysis of the published prospective studies." Cancer causes & control 2.4 (1991): 253-261. [00:23:49] Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:25:03] Statins increasing NO, studies: 1, 2, 3. [00:26:52] Study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health (2018). [00:28:17] Corticosteroids. [00:30:25] Familial Hypercholesterolemia. [00:34:56] Study: Winnik, Stephan, et al. "Systemic VEGF inhibition accelerates experimental atherosclerosis and disrupts endothelial homeostasis–implications for cardiovascular safety." International journal of cardiology 168.3 (2013): 2453-2461. [00:36:29] QRISK survey for heart disease. [00:41:21] Inflammation as healing. [00:42:40] Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106. [00:44:36] Corticosteroids reduce inflammation, increase CVD risk, NSAIDs. [00:45:05] Study: Guilhem, Gaël, et al. "Effects of air-pulsed cryotherapy on neuromuscular recovery subsequent to exercise-induced muscle damage." The American journal of sports medicine 41.8 (2013): 1942-1951. [00:49:06] Lipoprotein A. [00:51:27] Vitamin C deficiency as possible cause of CVD. [00:53:01] Study: Lee, A. J., et al. "Plasma fibrinogen and coronary risk factors: the Scottish Heart Health Study." Journal of clinical epidemiology 43.9 (1990): 913-919. [00:55:27] Diabetes, triglycerides, sepsis, gingivitis as procoagulants. [00:58:39] Major endothelial offenders. [01:00:03] Study: Escolar, Esteban, et al. "The effect of an EDTA-based chelation regimen on patients with diabetes mellitus and prior myocardial infarction in the Trial to Assess Chelation Therapy (TACT)." Circulation: Cardiovascular Quality and Outcomes (2013): CIRCOUTCOMES-113. [01:01:03] Study: Douaud, Gwenaëlle, et al. "Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment." Proceedings of the National Academy of Sciences 110.23 (2013): 9523-9528. [01:01:44] Study: Marik, Paul E., et al. "Hydrocortisone, vitamin C, and thiamine for the treatment of severe sepsis and septic shock: a retrospective before-after study." Chest 151.6 (2017): 1229-1238. [01:02:27] Allen Smith, dying of flu, recovered with Vitamin C. [01:03:13] sunlight, viagra, stress management, alcohol. [01:04:23] Blue zones, strong social relationships. [01:05:07] Lifestyle and environmental factors associated with lower life expectancy. [01:13:05] Statins. [01:15:49] Absolute risk vs. relative risk; side effect vs. adverse effect, adverse events. [01:21:07] Problems caused by statins. [01:21:29] CoQ10, ATP. [01:23:47] Placebo effect, nocebo effect. [01:24:40] Study: Gupta, Ajay, et al. "Adverse events associated with unblinded, but not with blinded, statin therapy in the Anglo-Scandinavian Cardiac Outcomes Trial—Lipid-Lowering Arm (ASCOT-LLA): a randomised double-blind placebo-controlled trial and its non-randomised non-blind extension phase." The Lancet 389.10088 (2017): 2473-2481. [01:25:45] Study: Cohen, Jerome D., et al. "Understanding Statin Use in America and Gaps in Patient Education (USAGE): an internet-based survey of 10,138 current and former statin users." Journal of clinical lipidology 6.3 (2012): 208-215. [01:26:32] PCSK9 inhibitors. [01:27:54] Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722. [01:35:16] L-arginine, citrulline. [01:39:34] Study: Tunstall-Pedoe, Hugh. "Does dietary potassium lower blood pressure and protect against coronary heart disease and death? Findings from the Scottish Heart Health Study?." Seminars in nephrology. Vol. 19. No. 5. 1999. [01:40:40] Study: Graudal, Niels. "A radical sodium reduction policy is not supported by randomized controlled trials or observational studies: grading the evidence." American journal of hypertension 29.5 (2016): 543-548. [01:43:55] Groupthink, cognitive bias. [01:44:21] Michael Alderman, M.D. [01:44:48] Evolutionary Psychology. [01:45:58] Peer Review. [01:51:36] Study: Bronstein, Alvin C., et al. "2010 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 28th Annual Report." Clinical Toxicology 49.10 (2011): 910-941. [01:52:57] Book: A Statin Nation: Damaging Millions in a Brave New Post-Health World, by Malcolm Kendrick.   [01:57:37] drmalcolmkendrick.org.

Psychologist, researcher and author Gabriele Oettingen, PhD. has been studying human behaviour for over 30 years, with a focus on goal setting and turning positive fantasies into reality. She has written over 150 scientific articles and book chapters relating to social and personality psychology, developmental and educational psychology, and health and clinical psychology on the topics of thinking about the future and the control of cognition, emotion, and behaviour. During the course of her research, Dr. Oettingen has concluded that positive thinking in itself, while popular, is unlikely to result in desired outcomes.  Instead, she offers Mental Contrasting, an empirically validated process, helping people not just to identify their goals but to manifest them in all areas of life, including health, career, academics, and relationships.  In this interview, she shares her simple yet powerful 4-step WOOP strategy, along with tips for maximising its efficacy. Here’s the outline of this interview with Dr. Gabriele Oettingen: [00:00:09] Professor of Psychology, New York University. [00:00:22] PhD: Ludwig Maximilian University of Munich and Max Planck Institute for Behavioral Physiology, Seewiesen, Germany. [00:01:10] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen. [00:01:19] www.woopmylife.org. [00:05:19] Study: Oettingen, Gabriele, and Thomas A. Wadden. "Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive?." Cognitive Therapy and Research 15.2 (1991): 167-175. [00:06:15] Positive fantasies, worse outcomes. [00:08:12] Study: Oettingen, Gabriele, and Doris Mayer. "The motivating function of thinking about the future: expectations versus fantasies." Journal of personality and social psychology 83.5 (2002): 1198. [00:10:18] Podcasts: How to Create Behavior Change and Why We Self-Sabotage (And What To Do Instead), with Simon Marshall. [00:10:42] Why is positive thinking so popular? [00:12:49] Podcast: The Epidemic We Don’t Talk About, with Erik Kerr. [00:13:37] Mental Contrasting. [00:20:18] Emotional obstacles, habits, irrational beliefs. [00:22:15] Wish, Outcome, Obstacle, Plan (WOOP). [00:23:09] Changing health behaviours. [00:23:37] Wish: dear to your heart, feasible, challenging. [00:27:06] Study: Kappes, Heather Barry, Bettina Schwörer, and Gabriele Oettingen. "Needs instigate positive fantasies of idealized futures." European Journal of Social Psychology 42.3 (2012): 299-307. [00:28:48] WOOP as a skill. [00:32:24] Energization. [00:34:25] How WOOP works; non-conscious consequences. [00:39:08] Prerequisites: openness, 5 minutes. [00:40:57] For those with low expectations. [00:44:18] Other methods of behaviour change. [00:44:38] Incentives, self-efficacy, social comparison. [00:46:44] Changing content of goals. Implicit theories.  Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:47:26] E. Tory Higgins. Prevention-Promotion, Approach-Avoidance: Regulatory Focus Theory. [00:48:34] Self-regulation. [00:49:31] Using non-conscious processes to conquer other non-conscious processes. [00:50:33] Example: WOOP in action. [01:01:38] www.woopmylife.org, WOOP app. [01:02:25] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

Don Moxley is an exercise physiologist and the Sports Scientist for the Ohio State University Wrestling Team.  With a passion for teaching and coaching, he specializes in fitness and athletic assessment, training, and performance optimization.  Under his guidance, the OSU team won their first-ever National Championship in 2015, and individuals on the team have gone on to win national titles and Olympic medals.  His strategy involves analyzing Heart Rate Variability (HRV) and other biomarkers in order to plan personalized training and recovery regimens for his athletes. Don is here today with Dr. Tommy Wood to discuss using wearable technology to track readiness, improve resilience, and prevent overtraining and injuries. He shares the powerful impact of psychological stress, sleep, and recovery on athletic performance, and also reveals the key performance indicators for world-class wrestling, as well as the devices and assessment strategies he uses for his own athletes.    Here’s the outline of this interview with Don Moxley: [00:00:16] Ohio State Wrestling Team, Sports Scientist. [00:00:25] Elite HRV podcast. [00:00:49] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:01:00] Florida Institute for Human & Machine Cognition (IHMC). [00:03:19] Bob Bartels, Edward Fox. [00:03:53] Kevin Akins. [00:04:03] Louie Simmons, Westside Barbell. [00:04:28] Ted Lambrinides Hammer Strength. [00:04:42] Steve Bliss, National Strength and Conditioning Association (NSCA). [00:06:16] Human Performance Center at Columbus State Community College. [00:06:38] HealthFirst, Polar. [00:07:35] Applying technology to exercise science. [00:09:13] Wrestling overview. [00:09:56] Weight cutting. [00:12:16] Long term athlete development model. [00:13:51] Tom Ryan. [00:14:14] Velotron, CompuTrainer. [00:14:37] Pelatonia fundraiser. [00:15:45] Zephyr bioharness. [00:16:33] Overtraining syndrome. [00:17:31] Readiness, Root Mean Square of the Successive Differences (RMSSD). [00:20:11] Functional Movement Screening [00:21:15] Raouf “Ron” Gharbo. [00:21:35] Firstbeat system. [00:21:54] Resting nighttime RMSSD predicts success. [00:22:46] Polar Team Pro Shirt. [00:23:02] AccuroFit. [00:23:18] Omegawave. Podcast: How to Measure Readiness to Train, with Val Nasedkin. [00:24:19] Effect of emotional stress on physiology. [00:27:30] Talent but no resilience. [00:28:13] Study: Prochaska, James O., and Wayne F. Velicer. "The transtheoretical model of health behavior change." American journal of health promotion 12.1 (1997): 38-48. [00:31:00] Study: Marshall, Simon J., and Stuart JH Biddle. "The transtheoretical model of behavior change: a meta-analysis of applications to physical activity and exercise." Annals of behavioral medicine 23.4 (2001): 229-246. Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:31:53] Elite HRV. [00:32:09] HR transmitter sampling at >200hz; Polar monitors (H7, H10), Ouraring. [00:33:40] Tracking and improving sleep. [00:36:02] Book: The Signal and the Noise: Why So Many Predictions Fail - but Some Don’t, by Nate Silver. [00:36:14] Wearable data systems: Zebra, Catapult. [00:37:26] Factors that correlate with athletic success. [00:41:37] Parasympathetic, sympathetic. [00:43:54] Parasympathetic co-stimulation. [00:46:06] Subjective questions. [00:49:22] Faster buy-in. [00:50:24] Female athletes. [00:51:07] Managing the athlete's stress response. [00:52:22] Observing coaches. [00:53:14] Best practice for athlete and coach. [00:55:07] Find Don: donmoxley@gmail, Instagram, Twitter, Facebook, about.me.

Of all the things I’ve done to improve my own health, getting a dog has been one of the most important.   Today’s podcast is really an informal conversation with my good friend, FDN practitioner and health coach, Toréa Rodriguez.  Toréa has been on the podcast several times, and today we’re focusing on the many benefits of having a dog, which truly spans far beyond companionship. We discuss making the leap from contemplating dog ownership to actually making the commitment, as well as dog training, dog-related stress, optimal diets, and the many health benefits – physical and emotional – of adopting a pup.  We share tips for building rapport and establishing a hierarchy with a canine companion, as well as considerations for endurance athletes with dogs-in-training. If you’d like to learn more about Toréa or consult with her on health matters she can be found at torearodriguez.com. Here’s the outline of this interview with Toréa Rodriguez: [00:00:14] Previous podcast appearances (5/18/14, 6/25/15, 8/29/16), Paleo Baby Podcast: 12/21/15. [00:02:29] Growing up on a ranch. [00:03:37] Benefits of dog ownership. [00:04:48] Transtheoretical model (“stages of change”); Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:05:09] Video: Dr. Tommy Wood Modelling and Quantifying Metabolism to Optimise Health and Performance, 2016 Biohacker Summit UK. [00:07:07] Study: Giles-Corti, Billie, and Robert J. Donovan. "Relative influences of individual, social environmental, and physical environmental correlates of walking." American journal of public health 93.9 (2003): 1583-1589. [00:07:36] Podcast: Bike fit done right with Nigel McHollan. [00:08:43] Chris Kresser. [00:10:51] Morning routine. [00:11:51] Studies: Bonmati-Carrion, Maria Angeles, et al. "Protecting the melatonin rhythm through circadian healthy light exposure." International journal of molecular sciences 15.12 (2014): 23448-23500, and Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27. [00:13:37] Meeting the neighbors. [00:14:12] Rick Hunter, Hunter Cycles. [00:14:56] Study: Handlin, Linda, et al. "Short-term interaction between dogs and their owners: effects on oxytocin, cortisol, insulin and heart rate—an exploratory study." Anthrozoös 24.3 (2011): 301-315. [00:16:05] Breeds. [00:21:29] Our dog breeder: Havuherd Australian Cattle Dogs. [00:22:40] Mindfulness. [00:24:16] Instagram: Torea, Chris. [00:25:09] Dog-related stress. [00:26:58] Doggie Dan. [00:28:44] Podcast: How to Manage Testosterone and Estrogen in Athletes, with Ben House, PhD. [00:30:06] Dog training: George Menna. [00:30:43] Doggie Dan's 5 Golden Rules. [00:32:13] Power of the pack. [00:33:35] Microbes and autoimmunity. [00:34:04] Triclosan, MRSA. [00:35:09] Health benefits of dog ownership.  Studies: 1. Allen, David T. "Effects of dogs on human health." Journal of the American Veterinary Medical Association (USA) (1997). 2. Cutt, Hayley, et al. "Dog ownership, health and physical activity: A critical review of the literature." Health & place 13.1 (2007): 261-272. 3. Vinik, Aaron. "The conductor of the autonomic orchestra." Frontiers in endocrinology 3 (2012): 71. 4. Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." elife 2 (2013). 5. Almqvist, Catarina, et al. "Effects of early cat or dog ownership on sensitisation and asthma in a high‐risk cohort without disease‐related modification of exposure." Paediatric and perinatal epidemiology 24.2 (2010): 171-178. [00:37:16] Orthorexia. [00:40:03] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen. [00:40:47] Mental contrasting. [00:44:43] Ellen Langer. [00:46:00] WOOP (Wish, Obstacle, Outcome, Plan), the WOOP app. [00:46:50] Paleo for dogs. [00:49:20] Book: The Barf Diet: Raw Feeding for Dogs and Cats Using Evolutionary Principles, by Ian Billinghurst. [00:50:25] Darwin’s raw dog food. [00:54:00] Orthopedic maturity. [00:55:05] Torea’s website.

Dave Feldman is a software engineer who discovered for himself the benefits of a ketogenic diet in April 2015, experiencing what he describes as “seven blissful months” - until getting some labs back that included a 300+ total cholesterol.  He learned he was a “hyper-responder,” which inspired him to learn all he could about cholesterol and the lipid system. For the last 2.5 years he’s been using self-experimentation methods to meticulously adjust dietary macronutrient ratios in order to manipulate his blood chemistry.  He’s found out that the lipid system is actually quite easy to change, and does so in surprising ways related to diet. Dave is here today with Dr. Tommy Wood to share his discoveries about all things cholesterol: LDL, HDL, VLDL, lean-mass hyper-responders, and what you need to know to evaluate your own labs.  Dave is an active speaker and blogger, and his N=1 experiments are detailed on his blog at cholesterolcode.com. Here’s the outline of this interview with Dave Feldman: [00:00:19] Video from Low Carb Breckenridge 2017: Dave Feldman: The Dynamic Influence of a High Fat Diet on Cholesterol Variability. [00:00:47] Dave’s background. [00:01:17] Cholesterol doubled, hyper-responder. [00:01:54] Distributed object networks. [00:02:46] Changing fat intake to manipulate cholesterol levels. [00:03:01] Cholesterol Drop Protocol. [00:05:27] Reverse engineering cellular energy. [00:06:20] Lipoprotein. [00:09:37] Very low-density lipoprotein (VLDL), triglycerides. [00:10:00] Metabolic syndrome, insulin resistance. [00:10:29] Intermediate density lipoprotein (IDL). [00:14:35] Hydrolysis of fatty acids. [00:17:11] 3-day average, LDL-C, LDL-P. [00:19:05] Nuclear magnetic resonance spectroscopy (NMR), Friedewald equation. [00:21:00] Direct vs Calculated LDL-C. [00:23:25] Non-low carbers. [00:24:15] Carb swapping. [00:27:16] Vegans. [00:28:07] Sex hormones. [00:29:35] Metabolic flexibility. [00:29:59] Lean mass hyper-responders. [00:34:59] Hypothyroidism, T3, testosterone, creatinine. [00:37:08] Dave’s interview with Ken Sikaris on Low Carb Conversations podcast. [00:37:34] All-cause mortality. [00:38:15] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med 41.4 (2009): 244-53. [00:40:00] APOC2, C-reactive protein. [00:44:44] 99% of the LDL particle lifespan. [00:45:59] Atherosclerosis. [00:46:31] Lipopolysaccharides (endotoxin). [00:50:23] Cyrex Array 2 - Intestinal Antigenic Permeability Screen. [00:52:15] Study: Varbo, Anette, Jacob J. Freiberg, and Børge G. Nordestgaard. "Extreme nonfasting remnant cholesterol vs extreme LDL cholesterol as contributors to cardiovascular disease and all-cause mortality in 90000 individuals from the general population." Clinical chemistry 61.3 (2015): 533-543. [00:51:38] Peter Attia, Thomas Dayspring. [00:53:23] Remnant cholesterol. [00:59:44] Cholesterolcode.com. [01:00:38] Low Carb Breckenridge, Low Carb Cruise, Ketocon, Ketofest, @DaveKeto.

Ivor Cummins is a Biochemical Engineer who in 2012 was disturbed by a set of his own abnormal blood test results. Consultation with multiple doctors yielded little insight into the cause of his elevated cholesterol, ferritin and GGT so he turned to his analytical roots to study the problem. In the process, he evaluated hundreds of scientific papers, ultimately concluding that that flawed hypotheses and a breach of the scientific method have resulted in the current “diabesity” epidemic. Ivor is here today with Dr. Tommy Wood talking on topics related to his well-referenced new book, Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health. They also discuss the trouble with polyunsaturated oils, advice on fat loss for the insulin sensitive, and the best test for cardiovascular disease risk (hint: it’s not LDL). If you enjoy this podcast, Ivor is a regular presenter at low-carb/keto events and maintains an active blog and social media presence. Here’s the outline of this interview with Ivor Cummins: [00:00:17] Keto Summit, Dave Feldman. [00:00:48] Boundless Health Podcast with Dr. Bret Scher. [00:01:57] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber. [00:02:15] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins and Jeffry Gerber, MD. [00:02:29] Videos: here and here. [00:03:20] Insulin, IGF-1, acellular carbs. [00:03:56] Sunlight exposure, 25-OH-D video. [00:04:37] Minerals, Study: DiNicolantonio, James J., James H. O’Keefe, and William Wilson. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open Heart 5.1 (2018): e000668. [00:05:28] Gabor Erdosi, Lower Insulin Facebook Group. [00:05:43] Video: Roads to Ruin? from Physicians for Ancestral Health 2017 conference. [00:06:01] Guðmundur Jóhannsson, gut health; Podcast: Foodloose Iceland. [00:07:40] Study: Schwalfenberg, Gerry K., and Stephen J. Genuis. "The importance of magnesium in clinical healthcare." Scientifica 2017 (2017). [00:08:10] Industrial seed oils. [00:09:05] Unilever sells its margarine business. [00:10:17] Studies: Alvheim, Anita Røyneberg, et al. "Dietary Linoleic Acid Elevates the Endocannabinoids 2‐AG and Anandamide and Promotes Weight Gain in Mice Fed a Low Fat Diet." Lipids 49.1 (2014): 59-69. And: Alvheim, Anita R., et al. "Dietary Linoleic Acid Elevates Endogenous 2‐AG and Anandamide and Induces Obesity." Obesity 20.10 (2012): 1984-1994. [00:10:48] Studies: Nanji, Amin A., and Samuel W. French. "Dietary factors and alcoholic cirrhosis." Alcoholism: Clinical and Experimental Research 10.3 (1986): 271-273. And: Kirpich, Irina A., et al. "Alcoholic liver disease: update on the role of dietary fat." Biomolecules 6.1 (2016): 1. [00:12:09] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D. [00:12:45] Studies: 1. Ramsden, Christopher E., et al. "The Sydney Diet Heart Study: a randomised controlled trial of linoleic acid for secondary prevention of coronary heart disease and death." The FASEB Journal 27.1 Supplement (2013): 127-4. 2. Frantz, Ivan D., et al. "Test of effect of lipid lowering by diet on cardiovascular risk. The Minnesota Coronary Survey." Arteriosclerosis, Thrombosis, and Vascular Biology 9.1 (1989): 129-135. 3. Strandberg, Timo E., et al. "Mortality in participants and non-participants of a multifactorial prevention study of cardiovascular diseases: a 28 year follow up of the Helsinki Businessmen Study." Heart 74.4 (1995): 449-454. 4. Rose, G. A., W. B. Thomson, and R. T. Williams. "Corn oil in treatment of ischaemic heart disease." British medical journal 1.5449 (1965): 1531. [00:13:47] Study: Hooper, Lee, et al. "Reduction in saturated fat intake for cardiovascular disease." The Cochrane Library (2015). [00:15:28] Study: Ip, Clement, Christopher A. Carter, and Margot M. Ip. "Requirement of essential fatty acid for mammary tumorigenesis in the rat." Cancer Research 45.5 (1985): 1997-2001. [00:16:28] Study: Pearce, Morton Lee, and Seymour Dayton. "Incidence of cancer in men on a diet high in polyunsaturated fat." The Lancet 297.7697 (1971): 464-467. [00:16:56] Breast milk composition is now almost 50% PUFA. [00:17:50] David Bobbett. [00:19:59] Book structure. [00:20:51] Fat-loss for the insulin sensitive. [00:21:10] Videos: Jeff Gerber interviews Simon Saunders and Marty Kendall. [00:23:03] Ghrelin. [00:24:21] Protein and lean body mass. [00:26:05] Glucagon, mTOR. [00:26:22] Ron Rosedale. [00:26:34] Valter Longo. [00:27:02] IGF-1 U-shaped curve. [00:28:06] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417. [00:28:49] Book: Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health - in Just Weeks! By Michael Eades and Mary Dan Eades. [00:30:39] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417. [00:31:06] NHANES. [00:31:18] Study: Cohen, Evan, et al. "Statistical review of US macronutrient consumption data, 1965–2011: Americans have been following dietary guidelines, coincident with the rise in obesity." Nutrition 31.5 (2015): 727-732. [00:32:20] Kitavans. [00:34:05] Hyperlipid and Denise Minger. [00:36:37] Icelandic diets for longevity [00:39:07] Cardiovascular disease. [00:39:35] Basic lipid panel. [00:39:45] Study: Castelli, William P. "Lipids, risk factors and ischaemic heart disease." Atherosclerosis 124 (1996): S1-S9. [00:40:24] Ratios. [00:41:54] Study: Johnson, Kevin M., David A. Dowe, and James A. Brink. "Traditional clinical risk assessment tools do not accurately predict coronary atherosclerotic plaque burden: a CT angiography study." American Journal of Roentgenology 192.1 (2009): 235-243. Commentary: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression." Medical hypotheses 73.4 (2009): 596-600. [00:42:30] Familial Hypercholesterolemia and CVD. [00:43:27] cholesterolcode.com, remnant cholesterol, Plasma Atherogenic Index. [00:44:36] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol [00:46:06] Coronary calcium scan. [00:46:25] Study: Nasir, Khurram, et al. "Interplay of Coronary Artery Calcification and Traditional Risk Factors for the Prediction of All-Cause Mortality in Asymptomatic Individuals Clinical Perspective." Circulation: Cardiovascular Imaging 5.4 (2012): 467-473. [00:47:54] Longitudinal score. [00:49:41] Plaque density. [00:50:11] Interview with Matt Budoff. [00:52:37] Video: Dr. Eades at Low Carb Breckenridge, Agatston score. [00:54:38] The Fat Emperor. [00:54:53] Low-carb Breckenridge 2018. [00:55:10] Ketofest, Keto Con, Low-carb USA, Refind Health. [00:55:45] Widowmaker movie.

Lily Nichols, RDN, CDE, CLT is a Registered Dietitian/Nutritionist and author, and she’s back on the podcast today to talk about her latest book, Real Food for Pregnancy.  Her aim is to impact the health of the next generation by getting better nutrition information into the hands of expecting moms. She believes that all pregnant women stand to benefit from a nutritionally-complete diet based on whole, unprocessed foods, and notes that the standard U.S. prenatal dietary guidelines are nutritionally inadequate and even harmful. Her book is meticulously well-referenced, citing over 930 studies that support a real-food approach to optimise maternal and fetal health. Today we discuss some of the specific nutrients, foods and supplements associated with healthier babies, biological reasons for food cravings and aversions, and why morning sickness is actually a good thing. You can read the first chapter of her new book at her website and also visit her blog for more on topics related to real food nutrition and prenatal nutrition.   Here’s the outline of this interview with Lily Nichols: [00:00:38] Book: Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach, by Lily Nichols. [00:01:06] Changing policy in Czech Republic. [00:02:38] Book: Black Box Thinking: Why Most People Never Learn from Their Mistakes - But Some Do, by Matthew Syed. [00:03:44] Ketosis is a normal part pregnancy. [00:04:03] Podcast: Real Food for Gestational Diabetes with Lily Nichols. [00:04:24] The conventional guidelines: Academy of Nutrition and Dietetics. [00:06:58] Comparison of meal plans. [00:09:24] Complications of a high-carb diet during pregnancy: Macrosomia. [00:11:21] Study: Muneta, Tetsuo, et al. "Ketone body elevation in placenta, umbilical cord, newborn and mother in normal delivery." Glycative Stress Research 3.3 (2016): 133-140. [00:12:56] Our daughter Ivy was in ketosis. [00:13:21] Placenta is high in ketones. [00:14:07] The importance of choline. [00:15:03] Supplementation trials. [00:15:41] Study: Jiang, Xinyin, et al. "Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans." The FASEB Journal 26.8 (2012): 3563-3574. [00:16:34] Preeclampsia. [00:17:22] Low Carb Breckenridge 2017 talk: Dr. Nicolai Worm - Nutrition Therapy of Non-Alcoholic Fatty Liver Disease. [00:18:52] Lecithin supplement. [00:20:31] Vegetarian diets for pregnancy. [00:20:48] Study: Bae, Sajin, et al. "Vitamin B-12 Status Differs among Pregnant, Lactating, and Control Women with Equivalent Nutrient Intakes–4." The Journal of nutrition 145.7 (2015): 1507-1514. [00:21:01] Study: Kim, Denise, et al. "Maternal intake of vitamin B6 and maternal and cord plasma levels of pyridoxal 5'phosphate in a cohort of Canadian pregnant women and newborn infants." The FASEB Journal 29.1 Supplement (2015): 919-4. [00:21:20] Lily’s second book: Real Food for Pregnancy. [00:22:46] Glycine. [00:23:00] Dr. Chris Masterjohn Podcast: Why You Need Glycine: A Panel Discussion. [00:24:14] Methylation. [00:24:43] Bone broth and slow cooked cuts of tough meat. [00:26:12] Morning sickness. [00:29:05] Prenatal nutrition may be most important. [00:30:20] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, by Robb Wolf. [00:31:56] Biological reasons for aversions and cravings. [00:33:34] Podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:35:08] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D. [00:35:32] Interpregnancy interval studies: Smits, Luc JM, and Gerard GM Essed. "Short interpregnancy intervals and unfavourable pregnancy outcome: role of folate depletion." The Lancet 358.9298 (2001): 2074-2077., and Conde-Agudelo, Agustín, Anyeli Rosas-Bermudez, and Maureen H. Norton. "Birth spacing and risk of autism and other neurodevelopmental disabilities: a systematic review." Pediatrics (2016): e20153482. [00:38:29] Book: Nutrition and Physical Degeneration by Weston A. Price. [00:42:20] How long should I eat this way before getting pregnant? [00:43:29] Book: Real Food for Pregnancy. [00:45:51] Supplements and lab testing. [00:47:38] realfoodforpregnancy.com. [00:48:16] Study: Forbes, Scott. "Embryo quality: the missing link between pregnancy sickness and pregnancy outcome." Evolution and Human Behavior 38.2 (2017): 265-278. [00:49:57] pilatesnutritionist.com.

Dr. Kenneth Ford is Founder and Chief Executive Officer of the Florida Institute for Human & Machine Cognition (IHMC), a research institute that is home to world-class scientists and engineers focused on building technology that extends human cognition, perception, locomotion and resilience. He received his Ph.D. in Computer Science from Tulane University and is the author of hundreds of scientific papers and six books, with interests in an array of areas including artificial intelligence, cognitive science, and human performance under extreme conditions. Ken is also co-host to the popular and respected STEM-Talk podcast which recently won first place in the 12th Annual People’s Choice Podcast Awards in the Science and Medicine category. Many leaders in the areas of health and exercise physiology appear on STEM-talk, with a focus on the scientific elements behind extending human longevity and performance. Ken is here with us today to talk about some current projects at IHMC, artificial intelligence, ketosis, and his favorite cutting-edge training methods. Here’s the outline of this interview with Ken Ford: [00:04:16] Episode 49 of STEM-Talk, first place People's Choice Awards in the Science and Medicine category. [00:06:43] Current projects. [00:07:10] Dr. James Allen, World Modelers. [00:08:54] Economic modeling, weather modeling for crop failure. [00:09:45] Cognitive orthotics. [00:10:36] Dr. Dawn Kernagis, brain glymphatic system. Podcast: Human Performance and Resilience in Extreme Environments. [00:11:52] Artificial gravity. [00:12:34] The double secret selection committee. [00:13:56] Extending human capabilities. [00:16:35] Locomotion for paraplegics. [00:17:31] Humans in extreme environments. [00:19:51] Space flight and aging. [00:20:41] Few rules but strong culture and a flat organisational structure. [00:22:07] Growth mindset. [00:22:41] Choosing people rather than an agenda. [00:28:09] Fostering a network of friends and experts. [00:28:46] Barry Barish, STEM-talk Episode 10. [00:31:37] Understanding the limits of knowledge. [00:32:47] Do the big tech companies have too much power? [00:35:51] EU 2.5$ penalty for Google. [00:36:45] Google D.C. influence operation. [00:38:36] Duckduckgo. [00:39:10] The term artificial intelligence. [00:42:41] The danger of a superhuman AI. [00:44:21] HAL 9000. [00:45:09] Dropped a physics. [00:45:58] Driverless cars. [00:51:52] Ketogenic diet. [00:53:23] The benefits of ketones. [00:53:55] Signalling functions of beta hydroxybutyrate (BHB) and acetoacetate. [00:54:26] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:55:11] Study: Newman, John C., et al. "Ketogenic diet reduces midlife mortality and improves memory in aging mice." Cell metabolism 26.3 (2017): 547-557. [00:55:57] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016). [00:57:03] Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:58:03] Podcast: Why Your Diet Isn’t Working: Undereating and Overtraining, with Megan Roberts. [00:58:24] Podcast: The Keto Masterclass with Robb Wolf. [00:59:38] Virta Health, results with 0.5 - 1 mmol/L of BHB. [01:00:11] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [01:01:01] Study: Cunnane, Stephen C., et al. "Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease." Annals of the New York Academy of Sciences 1367.1 (2016): 12-20. [01:02:53] Exogenous ketones. [01:05:26] Exercise. [01:06:33] Hierarchical sets. [01:07:11] Art DeVany. [01:08:17] Episode 30 of STEM-Talk. [01:10:15] Eccentric movements. [01:10:41] Study: Schoenfeld, Brad J., et al. "Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis." The Journal of Strength & Conditioning Research 31.9 (2017): 2599-2608. [01:13:37] Blood flow restriction training. [01:14:41] Episode 34 of STEM-Talk. [01:16:31] Dr. Jim Stray-Gundersen, Dr. Adam Anz. [01:18:13] Kaatsu and Go B Strong (discount code: IHMC). [01:18:43] Vibration platform training. [01:19:16] Power Plate. [01:21:12] Electrical muscle stimulation (EMS). [01:22:56] PowerDot. [01:26:41] Kettlebells. [01:27:04] Pavel Tsatsouline. [01:28:21] Strong First, Coaches Mark Reifkind and Tracy Reifkind. [01:29:15] Why not cardio? [01:30:36] Zoo humans. Book: The Human Zoo: A Zoologist’s Classic Study of the Urban Animal, by Desmond Morris [01:32:12] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [01:34:56] Don't be normal. [01:38:07] Finding versus inventing a purpose. [01:41:45] Cal Newport. [01:43:19] IHMC.us newsletter.

Val Nasedkin is the Co-Founder & Vice President of Business Development for Omegawave, a company that merges the fields of neurology, cardiology, and exercise physiology with mobile computer technology.  Using EKG, HRV, and DC potential measurements, Omegawave devices offer sports-specific outputs on readiness to train and guidance for achieving specific physiological adaptations. Their technology has been used by multiple Olympic Federations; premier soccer teams such as FC Barcelona; teams from the NFL, MLS and NHL; and various other leading sports organizations. As a former elite athlete and coach with decades of experience testing elite athletes, Val learned that the type, volume, and intensity of the training load should not be the primary focus, but rather the timing of when the load is applied. Val is a here today talking with Dr. Tommy Wood about preparedness and readiness, windows of trainability, and maximizing performance with less time and effort. Dr Tommy Wood will be presenting “A machine learning approach to predicting biochemical and metabolomic patterns in athletes” at the British Association of Sport & Exercise Medicine Spring Conference on Thu March 22, 2018 at the Keepmoat Stadium in Doncaster. In the introduction, I also mentioned Tommy’s interview “Reframing Insulin Resistance” and my interview “Blood Chemistry Calculator – AI Meets Functional Medicine” on Steve Anderson’s The Holistic Practitioner podcast. Here’s the outline of this interview with Val Nasedkin: [00:00:20] Ken Ford at the Florida Institute for Human & Machine Cognition (IHMC). [00:03:50] University of Oregon. [00:06:10] Big monkey small monkey. [00:16:17] No genetic markers. [00:17:21] Subjective questioning for the win. [00:18:12] The need for technology. [00:22:31] The recovery wishlist: non-stressful, non-invasive, portable, instantaneous, precise guidelines. [00:24:15] Micro and macro level behaviour. [00:26:00] Regulatory processes. [00:28:56] DC Potential. Study: Ilyukhina, V. A. "Continuity and prospects of research in systemic integrative psychophysiology of functional states and cognitive activity." Human physiology 37.4 (2011): 484. [00:30:13] Institute of Human Brain of Russian Academy of Sciences, St Petersburg. [00:31:44] DC potential explains nervous system potential to adapt to training response. [00:33:16] State of central nervous system. [00:34:01] Not just for athletes, connection between DC potential and mistakes. [00:34:49] Seaman adaptation. [00:36:24] Long term adaptations. [00:37:43] No single method can give all the answers. [00:38:42] Nervous System (central, somatic, autonomic) and Hormonal (Endocrine) System [00:39:00] Heart Rate Variability (HRV) (1996 standards). [00:39:34] Professor Roman M. Baevsky. [00:40:58] Limitations of HRV. [00:43:15] Amplitude spectral analysis of ECG. [00:45:58] Limitations of regular HR monitor strap. [00:48:50] Readiness to train and individual variability. [00:50:29] Preparedness is a long term adaptation. [00:52:20] Readiness is the current psychophysiological status. [00:53:05] Omegawave website publications. [00:55:44] Sports specific tests, e.g. jump test. [00:56:55] Over a million assessments in the database. [00:58:02] Multiple windows of trainability. [01:02:02] Study: Morris, Christopher Whaley. The effect of fluid periodization on athletic performance outcomes in American football players. University of Kentucky, 2015. [01:03:49] Better results with less volume. [01:09:10] Educational courses. [01:09:29] White paper: Windows of Trainability: The Professional Coach’s Handbook.

Author, educator, and psychologist Simon Marshall, PhD, is back on the podcast today to discuss the profound impact of mindset on athletic performance.  He describes the driving forces behind self-sabotage and exercise addiction and actually sheds light on some of my own cognitive barriers to winning.  Simon’s brilliance truly lies in his ability to identify unseen barriers to performance and harness the power of the mind to maximize athletic potential. I’m thrilled to announce that Simon will now be working with every athlete who joins the Elite Performance Program at Nourish Balance Thrive.  You can also find him at Braveheart Coaching where he and his world champion triathlete spouse Leslie Paterson specialize in training endurance athletes.  Also listen to Simon’s previous podcast: How to Create Behaviour Change. Here’s the outline of this interview with Simon Marshall: [00:03:01] Team S.H.I.T. [00:04:36] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here). [00:07:38] My problems racing cross - settling for 3rd. [00:11:51] Competitor versus participant mindset. [00:13:14] Chimp vs professor brain. [00:14:29] Rationalising throwing in the towel. [00:15:43] Effort and attitude. [00:16:45] Recognising the cues that lead to the participant mindset. [00:18:50] Central governor theory, proposed by Tim Noakes.  Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:20:48] Metering effort. [00:21:19] Segmenting. [00:24:01] Self-sabotage. [00:28:05] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:30:36] Biology defines behaviour. [00:31:52] Depression. [00:32:50] Daniel Amen, Kelly Brogan. Podcast: Depression with Kelly Brogan. [00:34:19] Exercise addiction. [00:35:10] Disordered eating. [00:38:06] The multi-faceted approach to increasing performance and healthspan. [00:38:55] Finding purpose. [00:39:24] Positive psychology. [00:40:32] Book: Bright-Sided: How Positive Thinking is Undermining America, by Barbara Ehrenreich. [00:41:31] Psychologists: Martin Seligman, Mihaly Csikszentmihalyi. [00:44:09] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:48:17] braveheartcoach.com

The Centers for Disease Control and Prevention (CDC) recently reported that for the second year in a row the life expectancy in the US has declined - a change that is largely influenced by an increase in drug overdose among young people.  Everyone in every community has been affected by addiction in one form or another - an alcoholic parent, a teen in rehab, or maybe a spouse addicted to pornography. Erik Kerr, the Co-Founder of Clear Health Technologies is here to talk about the massive impact addiction has on the lives of 282 million people worldwide.  He and Summer Felix-Mulder have brought together 29 amazing speakers on healing all facets of addiction and facilitating lifelong recovery.  It’s a free online 7-day event called the Healing Addiction Summit, and it starts February 3rd. Here’s the outline of this interview with Erik Kerr: [00:00:40] The Draw Shop. [00:02:25] The Keto Summit. [00:03:02] $35 billion spent on addiction treatment and support. [00:04:15] Almost 100% failure rate. [00:06:21] HeroX Challenge: Addiction Relapse Technology Challenge. [00:07:49] 282M affected. [00:09:26] Addiction definition. [00:10:12] Opiates, alcohol, sex. [00:10:33] Hydrocodone, Oxycontin. [00:12:11] Rating doctors by pain management. [00:12:55] Rachel. [00:14:42] Dr. Mary Caire. [00:16:35] Social media and phone use. [00:17:30] One year no beer. [00:17:48] Are you leading by example? [00:20:24] Dopamine resistance and porn. [00:20:46] Dr. Nora Volkow, Director of the National Institute of Drug Abuse (NIDA). [00:22:04] Prefrontal cortex is not fully developed until 25 years of age. [00:23:30] Time spent watching porn (actually closer to 9 minutes, rather than 7  as we said in the audio). [00:25:58] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:26:13] Dr. Mark Hyman. [00:26:50] Study: Gesch, C. Bernard, et al. "Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners." The British Journal of Psychiatry 181.1 (2002): 22-28. [00:31:15] Parenting. [00:32:49] Allison Hudson. [00:34:36] 1 in 10 babies born in West Virginia is a crack baby. [00:35:45] Robert Sapolsky. Video: Human Nature and Ted Talk: The Biology of Our Best and Worst Selves. [00:38:51] Podcast: How to Create Behavior Change, with Simon Marshall, PhD. [00:40:18] Dr. Nora Volkow. [00:41:53] The Healing Addiction Summit.

Dr. Ben House, PhD. is a Nutritionist (CN), Functional Diagnostic Nutrition (FDN) practitioner, and Certified Functional Medicine Practitioner (CFMP), as well as a strength coach and the owner of Functional Medicine Costa Rica.  He has a passion for researching, writing, and teaching, and hosts professional and wellness retreats in the Jungle of Uvita, Costa Rica. Today Ben is talking with Dr. Tommy Wood, MD, PhD, about his pragmatic approach to health coaching and training. They discuss testosterone, estrogen, ketosis, and building strength, muscle mass and resilience.  They also share problem-solving strategies for helping clients who aren’t making the progress they want. In the intro, I also mentioned our new Blood Chemistry Calculator that utilizes a machine learning algorithm and blood chemistry data from 36,000 people. This is a powerful tool that can help identify your specific health challenges without directly testing for them, pointing you more squarely in the direction of your health and performance goals. Here’s the outline of this interview with Dr Ben House: [00:00:42] Dr. Ruscio’s Podcast: Adrenal Testing, Mitochondrial Health, Testosterone, Stress, Calories, Body Comp, and Much More with Dr. Ben House. [00:01:35] Background. [00:02:18] Coeliac disease. [00:04:17] Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:05:24] Retreats in Costa Rica. [00:06:17] Study: Trexler, Eric T., et al. "Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players." The Journal of Strength & Conditioning Research 31.10 (2017): 2719-2727. [00:07:48] Strength in the endurance athlete. [00:09:40] Testosterone. [00:11:26] Exercised induced hypogonadal male. [00:12:23] GNRH. Study: Bergendahl, Matti, and Johannes D. Veldhuis. "Altered pulsatile gonadotropin signaling in nutritional deficiency in the male." Trends in Endocrinology & Metabolism 6.5 (1995): 145-159. [00:12:48] Physicians for Ancestral Health. [00:13:56] Undereating. [00:14:08] Acromegaly. [00:14:39] Optimal foraging theory. [00:15:55] Getting in the calories on a minimally processed diet. [00:18:31] Low WBC. [00:20:45] 100% meat diet. [00:21:41] Scurvy. [00:21:50] Shawn Baker, MD, nequalsmany.com. [00:23:02] Consistency. [00:24:05] Study: Travison, Thomas G., et al. "Temporal trends in testosterone levels and treatment in older men." Current Opinion in Endocrinology, Diabetes and Obesity 16.3 (2009): 211-217. [00:24:39] How testosterone is made. [00:26:19] Heartmath, float tank. [00:26:50] Traumatic Brain Injury. [00:27:13] Varicocele. [00:29:17] Testosterone Replacement Therapy (TRT). [00:30:05] Studies: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022, and Chao, Jing, et al. "Short-Term Estrogen Withdrawal Increases Adiposity in Healthy Men." The Journal of Clinical Endocrinology & Metabolism 101.10 (2016): 3724-3731. [00:31:29] Oestrogen. [00:32:40] Dried Urine Test for Comprehensive Hormones (DUTCH); also see Podcast: How to Get Deep Insights on Hormones and Their Metabolism, with Mark Newman. [00:33:55] Sex Hormone-Binding Globulin (SHBG). [00:34:17] Albumin. [00:34:26] Megalin. [00:36:58] Looking at sleep, training program. [00:38:28] Bryan Walsh. [00:39:29] Mass2 training protocol. [00:40:01] Dopamine. [00:43:23] Finding a training program. [00:45:19] Gut infections: Cryptosporidium, Giardia. [00:46:29] Practitioner training. [00:47:58] Pseudoscience. [00:48:51] Building credibility. [00:50:16] Chris Kresser. [00:51:24] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:52:45] Ben on Facebook. [00:52:58] Retreats. [00:54:52] Ben’s website. [00:55:13] Study: Brinkworth, Grant D., et al. "Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo." The American journal of clinical nutrition 90.1 (2009): 23-32. [00:56:36] Jeff Volek. [00:57:05] Keto for women. [00:58:15] Fat and CHO PTSD. [00:58:43] Podcast: The Most Reliable Way to Lose Weight, with Dr. Tommy Wood. [01:00:20] Tracking basal body temp. [01:00:35] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417. [01:02:19] Podcast with Ryan Baxter: How to Fuel For Your Sport (with Obstacle Course Racing as an Example). [01:03:16] How much can you eat?

Writer and researcher Lindsay Shaw Taylor, PhD, joined the Primal Blueprint team in 2015, collaborating with Mark Sisson of Mark’s Daily Apple to deliver content on the topics of health, science, and primal living.  Lindsay earned her doctorate in 2008 in Social and Personality Psychology with a focus on self-evaluation and goal pursuit.  Her education and personal experience with Primal living is applied daily as she moderates the new and thriving Keto Reset Facebook group, offering knowledge and support to folks following a ketogenic diet. Lindsay talks with us today about the role of psychology in making significant changes to their diet and fitness.  She shares some keys for reframing thought patterns that keep people stuck, and discusses the lifestyle factors that have led to her own health and wellbeing. In the intro, I mentioned The Physicians for Ancestral Health winter retreat, The Braveheart Highland Games and The Blood Chemistry Calculator. Here’s the outline of this interview with Lindsay Taylor: [00:02:26] Highschool days. [00:02:58] Social psychology. [00:04:24] Serena Chen at UC Berkeley, the concept of self-evaluation. [00:05:52] Feeling misunderstood. [00:06:22] Self-verification. Studies: Shaw Taylor, Lindsay, et al. "“Out of my league”: A real-world test of the matching hypothesis." Personality and Social Psychology Bulletin 37.7 (2011): 942-954. And: Fiore, Andrew T., et al. "Assessing attractiveness in online dating profiles." Proceedings of the SIGCHI conference on human factors in computing systems. ACM, 2008. [00:07:56] Behaviour change. [00:08:16] Framing goals. [00:09:18] Primal Endurance community on Facebook. [00:09:38] Keto Reset Facebook group. [00:10:50] Weightloss goals. [00:13:21] Video: Tim Minchin 9-life lessons. [00:15:34] Lesley Paterson, Simon Marshall. Podcast: How to Create Behaviour Change. [00:15:56] Book: The Brave Athlete. [00:18:18] Becoming Primal. [00:19:33] Art DeVany. [00:20:53] Health vs appearance goals. [00:22:08] Lack of confidence. [00:23:14] Website: Mark’s Daily Apple. [00:23:38] Self-relevance. [00:24:18] Intrinsic motivation. [00:26:02] About Mark Sisson. [00:28:24] Paleo f(x). [00:28:36] Chris Kresser. [00:30:03] Mark on a stand-up paddleboard. [00:31:30] Primal Kitchen Santa Cruz on Instagram. [00:33:01] Social comparison. [00:34:18] Constant horizon seeking. [00:34:43] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet. Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:36:35] Study: McSwiney, Fionn T., et al. “Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes.” Metabolism 81 (2018): 25-34. [00:38:03] Book: Unconventional Medicine by Chris Kresser. [00:38:22] Ketogenic diet. [00:42:24] Balance in exercise, diet, work. [00:44:01] A day in the life in food. [00:44:14] Rhonda Patrick. Video: Rhonda talking with Satchin Panda about Time Restricted Eating. [00:44:54] Lindsay on Instagram. [00:46:59] Counting calories to make sure you're eating enough. [00:47:32] Podcast: How to Understand Glucose Regulation, with Dr. Bryan Walsh. [00:49:07] Allostatic load. [00:50:23] Tamsin Lewis. [00:53:06] Eating when not hungry. [00:53:34] Macro calculators. [00:56:33] Being OK with uncertainty. [00:57:27] Book: The Pleasure of Finding Things Out, by Richard Feynman. [00:58:29] Book: The Keto Reset Diet, by Mark Sisson. [01:01:31] Transitioning to keto: ripping the band-aid off slowly. [01:04:23] Keto Reset Facebook group.

To interpret lab results your typical doctor will use standard reference ranges that are based on averages from a random sample of people.  Your labs are compared to these ranges to evaluate your health status and to guide potential treatment.  If reference ranges have such an important role, wouldn’t it make sense to have them reflect optimal health rather than typical health? We’re looking at some recent and large-scale studies today that suggest your cholesterol numbers don’t mean what mainstream medicine might have you believe.  Dr. Tommy Wood, MD, PhD is with me to discuss optimal reference ranges for cholesterol and triglycerides, as well as other lab tests that are more reliable for predicting cardiovascular disease and all-cause mortality. Need some help interpreting your blood tests? In this interview, we introduce the Blood Chemistry Calculator. Here’s the outline of this interview with Dr. Tommy Wood: [00:03:02] All-cause mortality: Dying from any cause. [00:03:38] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253. [00:05:54] Higher is not necessarily better for HDL. [00:07:23] Lower limits for triglycerides. [00:07:50] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? With Dr. Bryan Walsh. [00:11:09] Arbitrary cutoffs are created in order to compare groups statistically. [00:12:25] Study: Zuliani, Giovanni, et al. "Combining LDL-C and HDL-C to predict survival in late life: The InChianti study." PloS one 12.9 (2017): e0185307. [00:13:19] Study: Orozco-Beltran, Domingo, et al. "Lipid profile, cardiovascular disease and mortality in a Mediterranean high-risk population: The ESCARVAL-RISK study." PloS one 12.10 (2017): e0186196. [00:17:27] Total cholesterol. [00:18:44] Optimal reference range for total cholesterol: 120 - 240 mg/dL (under age 60, all-cause mortality). [00:19:55] Optimal range for women 200 - 300 mg/dL (over 60). [00:20:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168. [00:21:46] Familial hypercholesterolemia. [00:23:01] LDL is part of the immune system. [00:23:32] Insulin resistance as a cause of high cholesterol. [00:24:23] Thyroid problems as a cause of high LDL. [00:26:19] Ivor Cummins (see first graph on page). [00:27:23] Optimal reference range of LDL for men/women under age 60:  80 - 170 mg/dL. [00:29:44] HDL graphs found within study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253. [00:30:42] Alcohol as a potential cause of high HDL. [00:33:01] Optimal reference range for triglycerides: 50 - 90 mg/dL. [00:35:23] Triglyceride : HDL ratio 1 - 2 is optimal if measuring in mg/dL. [00:37:16] Total cholesterol : HDL ratio of 3 - 4 is optimal. [00:39:32] Keto hyper-responders. [00:40:15] APOE4. [00:40:40] Thomas Dayspring. [00:41:01] True Health Diagnostics. [00:41:20] LDL-P: the total number of particles carrying the LDL cholesterol. [00:41:51] LDL particle size: small dense vs large fluffy. [00:42:33] Peter Attia’s blog and his posts pertaining to cholesterol. [00:43:08] Dave Feldman. His website: cholesterolcode.com. [00:45:37] Endurance exercise: effect on cholesterol and triglycerides. [00:46:23] Facebook groups: Lower Insulin and Optimising Nutrition. [00:46:43] Gudmundur Johannsson, CEO of the Icelandic Health Symposium. [00:46:55] Sepsis, endotoxins: worse outcomes with lower LDL. [00:49:39] Statins: Ever a good idea? [00:51:28] Tommy in a kiosk. [00:53:25] Link to the blood calculator.

Doctor Bryan Walsh is back with us today, discussing the diagnostic benefits of a simple blood chemistry.  He says the results of common and inexpensive lab panels can be mined for meaningful health information, potentially saving patients a lot of time and money on testing – that is, if you know what these blood markers actually mean (and your average doctor probably doesn’t). Fortunately for us, Bryan knows and loves to teach. In this podcast, he shares a bit about his own journey - what led him to study these basic blood markers, and what now inspires him to teach others.  If you like this episode, visit Bryan’s Metabolic Fitness Pro website, where he continues to develop new educational material for health practitioners and other avid learners. Here’s the outline of this interview with Bryan Walsh: [00:00:58] Bryan's WellnessFX videos. [00:02:07] Textbook: Fischbach's A Manual of Laboratory and Diagnostic Tests 10th Edition. [00:04:27] Albumin. [00:05:58] Study: Allen, Larry A., and Christopher B. Granger. "Risk assessment in the genomic era: Are we missing the low-hanging fruit?." American heart journal 157.5 (2009): 799. [00:06:36] Podcast: How to Understand Glucose Regulation with Dr. Bryan Walsh. [00:06:49] Organic Acids Test. Podcast: How to Measure Your Metabolism with Organic Acids with Dr. William Shaw, PhD. [00:07:33] Blood has to be the first place you go. [00:08:13] Reference ranges. [00:08:40] A lab determines a bell-shaped curve for the population of a given region; the reference range might then be +/- 2 standard deviations. [00:10:21] Vitamin D. [00:13:41] Functional reference ranges. [00:14:30] Harry Eidenier, PhD, widely considered to be the Grandfather of Functional Blood Chemistry analysis. [00:18:26] Total cholesterol. [00:19:18] Bilirubin: A metabolic breakdown byproduct of red blood cell destruction. [00:21:22] Study: Ong, Kwok-Leung, et al. "The relationship between total bilirubin levels and total mortality in older adults: the United States National Health and Nutrition Examination Survey (NHANES) 1999-2004." PloS one 9.4 (2014): e94479. [00:24:19] Insulin and c-peptide. [00:25:07] GGT Studies: Long, Y., et al. "Gamma-glutamyltransferase predicts increased risk of mortality: A systematic review and meta-analysis of prospective observational studies." Free radical research 48.6 (2014): 716-728. and Koenig, Gerald, and Stephanie Seneff. "Gamma-glutamyltransferase: a predictive biomarker of cellular antioxidant inadequacy and disease risk." Disease markers 2015 (2015). [00:25:52] Podcast: How to Measure Hormones, with Mark Newman, 8-OHdG. [00:27:57] GlycoMark, adiponectin. [00:28:39] HDL cholesterol 2.65mmol/L (in US, 102 mg/dL). [00:29:35] Study: Rosenson, Robert S., et al. "Dysfunctional HDL and atherosclerotic cardiovascular disease." Nature reviews cardiology 13.1 (2016): 48-60. [00:30:43] HDL - Above 75-80 could indicate dysfunction in the body (e.g., cancer, autoimmunity, liver dysfunction). [00:32:14] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. [00:34:20] Undereating as a possible cause of low triglycerides. [00:35:17] Complete Blood Count (CBC) and haemoglobin. [00:36:19] Red blood cells (RBCs), white blood cells (WBCs) and platelets. [00:36:52] Mean corpuscular haemoglobin (MCH) and mean corpuscular haemoglobin concentration (MCHC). [00:37:40] CBC indicates ability to carry oxygen around the body. [00:38:18] B12, folate, iron, copper and zinc deficiencies. [00:38:55] Red cell distribution and mortality studies:  Patel, Kushang V., et al. "Red cell distribution width and mortality in older adults: a meta-analysis." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 65.3 (2009): 258-265. and Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632. [00:41:37] Causes of low RBC count: Production, destruction and loss. [00:43:22] First, look at the MCV. [00:45:19] Normal RDW: low RBC probably due to destruction or loss. [00:45:38] Occult blood stool test to determine if there is a GI bleed (loss). [00:45:49] Reticulocytes: an underrated blood marker. [00:46:33] Erythropoietin (EPO). [00:49:30] HbA1C. [00:51:42] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively. [00:53:17] Bryan and Tommy in a box. [00:54:16] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology6.1 (2006): 33. [00:55:58] Website: Metabolic Fitness Pro. [00:57:46] Relying on protocols without knowing the physiology. [00:58:18] Website: Drwalsh.com. [00:58:32] Glucose course: Everything you ever wanted to know about glucose regulation. Detox course: Everything you wanted to know about detoxification.  

Dr. Gari Clifford, DPhil has been studying artificial intelligence (AI) and its utility in healthcare for two decades. He holds several prestigious positions in academia and is an Associate Professor of Biomedical Informatics at Emory University and an Associate Professor of Biomedical Engineering at Georgia Institute of Technology. We met him at the San Francisco Data Institute Conference in October where he chaired sessions on Machine Learning and Health. Gari recently held a competition challenging data scientists to develop predictive algorithms for the early detection of Atrial Fibrillation, using mobile ECG machines. He shares insight into the complexity of using AI to diagnose health conditions and offers a glimpse into the future of healthcare and medical information. Here’s the outline of this interview with Gari Clifford: [00:01:07] The road to machine learning and mobile health. [00:01:27] Lionel Tarassenko: neural networks and artificial intelligence. [00:03:36] San Francisco Data Institute Conference. [00:03:54] Jeremy Howard at fast.ai. [00:04:17] Director of Data Institute David Uminsky. [00:05:05] Dr. Roger Mark, Computing in Cardiology PhysioNet Challenges. [00:05:23] 2017 Challenge: Detecting atrial fibrillation in electrocardiograms. [00:05:44] Atrial Fibrillation. [00:06:08] KardiaMobile EKG monitor by AliveCor. [00:06:33] Random forests, support vector machines, heuristics, deep learning. [00:07:23] Experts don't always agree. [00:08:33] Labeling ECGs: AF, normal sinus rhythm, another rhythm, or noisy. [00:09:07] 20-30 experts are required to discern a stable diagnosis. [00:09:40] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx, PhD. [00:11:17] Applying additional algorithm on top of all final algorithms: improved score from 83% to 87% accuracy. [00:11:38] Kaggle for machine learning competitions. [00:13:44] Overfitting an algorithm increases complexity, decreases utility. [00:15:01] 10,000 ECGs are not enough. [00:16:24] Podcast: How to Teach Machines That Can Learn with Dr. Pedro Domingos. [00:16:50] XGBoost. [00:19:18] Mechanical Turk. [00:20:08] QRS onset and T-wave offset. [00:21:31] Galaxy Zoo. [00:24:00] Podcast: Jason Moore of Elite HRV. [00:24:34] Andrew Ng. Paper: Rajpurkar, Pranav, et al. "Cardiologist-level arrhythmia detection with convolutional neural networks." arXiv preprint arXiv:1707.01836 (2017). [00:28:44] Detecting arrhythmias using other biomarkers. [00:30:41] Algorithms trained on specific patient populations not accurate for other populations. [00:31:24] Propensity matching. [00:31:55] Should we be sharing our medical data? [00:32:15] Privacy concerns associated with sharing medical data. [00:32:44] Mass scale research: possible with high-quality data across a large population. [00:33:04] Selling social media data in exchange for useful or entertaining software. [00:33:42] Who touched my medical data and why? [00:36:31] Siloing data, perhaps to protect the current industries. [00:37:03] Health Insurance Portability and Privacy Act (HIPPA). [00:37:34] Fast Healthcare Interoperability Resources (FHIR) protocol. [00:37:48] Microsoft HealthVault and Google Health. [00:38:46] Blockchain and 3blue1brown. [00:39:28] Where to go to learn more about Gari Clifford. [00:39:53] Presentation: Machine learning for FDA-approved consumer level point of care diagnostics – the wisdom of algorithm crowds: (the PhysioNet Computing in Cardiology Challenge 2017).

UJ Ramdas is the Co-founder of Intelligent Change, Co-Creator of the Five Minute Journal - a simple and effective tool to help you get reliably happier. He cares deeply about the intersection of behaviour and business and loves reading, coffee and meditation. Perform better, have a better day, and sleep better. UJ is with us today to discuss how you can experience these benefits and more using tools he created with his company, Intelligent Change. UJ has a background in behavioural science and hypnosis, and since 2013 has been producing the Five Minute Journal, which condenses hundreds of articles, books, and research into a simple daily practice. The benefits can be dramatic, including improved productivity, better connection with others, and increased satisfaction with life. He also shares the details of his latest project, the Five Minute Journal for Kids. Here’s the outline of this interview with UJ Ramdas: [00:00:38] UJ's first experience mountain biking. [00:00:49] MastermindTalks. [00:01:34] Mike Brcic of Sacred Rides. [00:02:12] Santa Cruz factory. [00:05:08] Jeff Spencer. [00:06:50] Mailboxes. [00:07:33] Book: The Chimp Paradox by Dr Steve Peters. [00:08:31] Five Minute Journal. [00:10:36] Book: The Brave Athlete by Dr Simon Marshall and Lesley Paterson. [00:10:56] The Five Minute app. [00:12:29] Tim Ferriss and Ben Greenfield. [00:12:58] I'm grateful for... [00:14:32] It's not about the thinking, it's about the feeling. [00:15:58] Layous, Kristin, et al. "The proximal experience of gratitude." PloS one 12.7 (2017): e0179123. [00:17:19] Amazing things that happened that day. [00:20:55] Amazing things resistance. [00:22:46] Tackle obstacles. [00:24:39] The downside of optimism, see Bright-sided by Barbara Ehrenreich. [00:27:33] Freehand journaling. [00:29:11] Five Minute Journal for Kids. [00:33:08] @ujramdas on Instagram and Twitter. [00:34:48] intelligentchange.com [00:35:10] Productivity Planner.

Diana Rogers, RD, LDN, NTP, is a “real food” nutritionist, international speaker, and writer who lives on a working organic farm in Carlisle, Massachusetts. She is also a consultant to some of the most influential people in the ancestral health world and the host of the Sustainable Dish Podcast. We met her in September when she presented at the annual conference of the Icelandic Health Symposium hosted by Dr. Tommy Wood, MD, PhD. In this interview with Tommy, she discusses her current project, a film entitled Kale vs. Cow: The Case for Better Meat, in which she defends the nutritional and environmental benefits of eating meat from local and sustainable sources. In doing so, she challenges common assumptions about plant-based diets. As promised at the beginning of the audio, here’s the link to the AIMed and BASEM conferences. Here’s the outline of this interview with Diana Rogers: [00:00:22] Nom Nom Paleo, Dr. Kirk Parsley, MD. Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:00:44] Undiagnosed coeliac. [00:01:42] Book: The Paleo Solution: The Original Human Diet by Robb Wolf. [00:01:51] The Weston A. Price Foundation. [00:03:11] Vegetarian undertones of the RD qualification. [00:04:48] Background for the film. [00:05:22] Chef's Table documentary series on Netflix. [00:07:14] Nina Teicholz. [00:07:57] Echo chambers. [00:09:33] Presentation: Icelandic Health Symposium: Kale vs. Cow with Diana Rodgers. [00:11:46] Problems with modern monocropping. [00:13:18] Energy requirements for local food. [00:15:00] Geothermal energy in Iceland. [00:16:18] Avocados and tropical oils. [00:17:38] Savory Institute. [00:18:01] Book: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy by Nina Teicholz. [00:21:02] Cow farts and burps. [00:21:40] TED Talk: Allan Savory: How to fight desertification and reverse climate change. [00:23:21] Intensive mob grazing then allowing the ground to rest. [00:25:29] Food security through diversification. [00:26:25] Are there too many people on the planet? [00:28:47] Book: Limits to Growth by Donella H. Meadows and Updated Book: Limits to Growth: The 30-Year Update by Donella H. Meadows and Jorgen Randers. Also see this editorial by Tommy’s Dad: Mineral Resources and the Limits to Growth by Bernard J. Wood. [00:30:32] Peak phosphorus. [00:32:20] Full accounting on lab meat. [00:35:00] To donate: sustainabledish.com/film. [00:35:47] Belcampo Meat Camps. [00:35:58] Thrive Market. [00:36:06] Campaign on Generosity: sustainabledish.com/film. [00:37:44] Robb Wolf, Mark Sisson, Chris Kresser, JP Sears. [00:38:09] Sustainable Dish on Instagram.

Sarah Wnenchak has been working with us for the past 18 months and she recently kindly agreed to be interviewed for my podcast. We think that Sarah’s neurological and hormonal problems originated from several rounds of antibiotics for tonsillitis, and as the pictured Doctor’s Data Comprehensive Stool Analysis before and after shows, she responded very well to a herbal weeding and probiotic seeding protocol. Perhaps the most crucial change Sarah made while working with us was the switch from oral birth control to The Fertility Awareness Method. Sarah is now a Bulletproof certified health coach and consults with clients on diet and lifestyle alongside her vinyasa style yoga teaching at Truly Yoga Studio where she is the founder. Here’s the outline of this interview with Sarah Wnenchak: [00:00:44] Bulletproof Training Institute. [00:01:14] Tonsillitis. [00:01:23] 5 rounds of antibiotics. [00:02:51] Hormones and oral birth control. [00:05:31] Neurological symptoms as side effects. [00:06:43] Depression and anxiety. [00:07:08] Higher order anxiety. [00:08:38] Inability to feel pleasure. [00:10:44] Newsletter: Nourish Balance Thrive Highlights series. Article referenced in Highlights #25: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD. [00:12:22] Podcast: The Truth About Fertility and the Fertility Awareness Method with Julie Kelly and Toréa Rodriguez. [00:12:33] Book: Taking Charge of Your Fertility, 20th Anniversary Edition: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler. [00:12:42] About basal body temperature, Daysy basal thermometer and the Daysy app. [00:16:35] Gluten sensitivity and sugar cravings. [00:17:56] Including more fats as ghee, butter and MCT. [00:18:26] Iron, magnesium and B vitamin deficiencies. [00:20:53] Vinyasa yoga. [00:22:14] You don't realise how bad you feel until you feel better. [00:22:57] Podcast: How to Create Behaviour Change with Simon Marshall. [00:24:20] Mindfulness meditation. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD. [00:25:10] Ritual. [00:25:35] Grounding and connecting with nature. [00:25:50] Dry skin brushing. [00:27:55] DUTCH and circadian rhythm. [00:28:45] f.lux and amber light bulbs. [00:30:04] Essential oils. [00:30:53] Doctor's Data Comprehensive Stool Analysis with Parasitology (CSAP). [00:31:36] Sarah’s before CSAP results and after CSAP results -- see above. [00:31:49] Study: Taha Rashid and Alan Ebringer, “Autoimmunity in Rheumatic Diseases Is Induced by Microbial Infections via Crossreactivity or Molecular Mimicry,” Autoimmune Diseases, vol. 2012, Article ID 539282, 9 pages, 2012. doi:10.1155/2012/539282. [00:32:07] Raintree C-F. [00:33:00] Finding a purpose. [00:35:02] Khan Academy, Metabolic Fitness Pro, Kalish Mentorship, Functional Diagnostic Nutrition (FDN). [00:35:31] Bulletproof certification, Bulletproof Conference info, and Bulletproof Conference 2017 live stream. [00:37:17] Dr Mark Atkinson. [00:38:15] Satya Health and Wellness. [00:38:37] Truly Yoga Studio.

After spending years directing urinary and salivary hormone testing, analytical chemist Mark Newman set out to combine the best of both worlds with the DUTCH (Dried Urine Test for Comprehensive Hormones). For the past couple of years, we’ve been happily using the DUTCH as a tool for improving health and performance in athletes as part of our Elite Performance Program. In this interview, Mark discusses the recent expansion and improvement of the DUTCH to include the cortisol awakening response (CAR), and several markers related to hormone and neurotransmitter metabolism. Here’s the outline of this interview with Mark Newman: [00:00:54] DUTCH (Dried Urine Test for Comprehensive Hormones). [00:02:49] Cortisol clearance. Video: Tutorial on cortisol. [00:03:32] 8-Hydroxy-2-deoxyguanosine (8-OH-dG). [00:05:02] Obesity. [00:05:21] Cushing’s syndrome. [00:05:44] Fat sequesters hormones. [00:08:58] Thyroid and cortisol clearance. [00:09:20] Studies: 1, 2, and 3. [00:11:51] Circadian rhythm. [00:12:39] Cortisol awakening response (CAR). [00:14:31] Studies: References 1, 2, 3, 4, and 5.                  [00:16:34] Why you can't see the CAR with urine. [00:18:08] Correlations between glucose, c-peptide, and cortisol. [00:19:50] The CAR is a proxy. [00:21:30] Clinical implications of the CAR. [00:25:28] 8-OH-dG on PubMed. [00:26:43] Joergensen, Anders, et al. “Association between urinary excretion of cortisol and markers of oxidatively damaged DNA and RNA in humans.” PLoS One 6.6 (2011): e20795. [00:27:00] Melatonin is an antioxidant. [00:27:14] 4-OH oestrogen metabolite. Video: Estrogen Tutorial. [00:28:26] Will there be a full OAT? [00:28:53] Neurotransmitters. [00:29:57] Kynurenine pathway. Article: Electrons, Neurotoxins, NAD+, and Mitochondria by Tommy Wood MD, PhD. [00:31:01] NAD and vitamin B6, xanthurenic acid. [00:32:01] MMA, folate. [00:32:52] Article: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD. [00:33:37] Hydroxymethylglutarate (HMG) is the precursor to Coenzyme Q10 (CoQ10) production. [00:35:41] Evidence-based markers. [00:37:09] Doing experiments, DIM. [00:39:14] Adding markers, value vs noise. [00:40:58] Great Plains OAT (Organic Acids Test). [00:41:15] Podcast: The Cortisol Awakening Response with Mark Newman, MS. [00:41:39] Machine Learning. Podcasts: How to Teach Machines That Can Learn with Dr. Pedro Domingos, PhD and How “Machine Learning” Can Predict Your Blood, Urine, Stool, Saliva & More! With Dr. Tommy Wood. [00:42:16] Mass spec, immunoassay test. [00:45:17] Predicting the CAR. [00:45:56] Linear correlations. [00:50:06] Receptor activity, house analogy. [00:51:10] Elite Performance Program and the 7-Minute Analysis. [00:52:11] Getting the DUTCH done. [00:53:50] The Institute for Functional Medicine (IFM). [00:55:07] The process of elimination. [00:55:43] Precision Analytical at dutchtest.com.

This episode is a roundtable discussion with Tommy Wood, MD, PhD and New York Times best-selling author Robb Wolf on Robb’s new Keto Masterclass, a 45-day program to kickstart your keto lifestyle. The masterclass is an online training course that I completed ahead of recording this episode. Think of the class as a comprehensive instruction manual complete with troubleshooting guide for fat loss and improved metabolic health. If you’re brand new, the course is perfect for you. If you’ve been living the lifestyle for some time, it may still be helpful to read the manual to see if there’s anything you’ve missed. Here’s the outline of this interview with Robb Wolf and Dr Tommy Wood: [00:01:15] Ken Ford on STEM-Talk. [00:01:33] Books: The Paleo Solution: The Original Human Diet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You. [00:03:34] CrossFit. [00:05:28] Ryan Levesque, Ask Method. [00:07:30] Blog: Optimizing Cycling Stage Race Performance using Nutritional Ketosis by Sami Inkinen. [00:10:05] The course is for the Weight Watchers crowd. [00:12:50] Facebook Video: Paleo vs keto video with Robb and Nicki. [00:14:42] The NBT 7-minute analysis. [00:16:10] Facebook Group: Richard Nikoley's Ketotard Chronicles. [00:17:00] Mike Rowe and Dirty Jobs. [00:19:28] When are you fixed? [00:20:10] Book: Diabetes Epidemic & You by Joseph R. Kraft to learn about the Kraft test (5 hour GTT), Lipoprotein Insulin Resistance Index (LP-IR): A Lipoprotein Particle–Derived Measure of Insulin Resistance. [00:20:34] 7-day carb test. [00:20:59] Eating while the sun is up. [00:22:16] Full carnivore, ketotic.org guys. [00:22:59] The Keto Summit. [00:23:33] Ketogains. [00:23:48] Electrolytes. [00:24:47] Calories and food quality matter. [00:25:55] Thyroid and adrenal issues. [00:27:01] Undereating. [00:28:09] Doc Parsley’s Sleep Remedy. [00:28:27] Blog: Virta Health: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD. [00:28:58] Managing symptoms. [00:30:11] Warren Buffett. [00:30:48] Stephen Phinney, MD, PhD. [00:31:46] Loren Cordain, PhD on sodium. [00:33:38] Jeff Volek, PhD, RD. [00:33:53] Book: The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life by James DiNicolantonio. [00:34:56] Sodium, potassium, magnesium, calcium (be careful). [00:36:22] Studies: DeFronzo, R. A. "The effect of insulin on renal sodium metabolism." Diabetologia 21.3 (1981): 165-171 and Brands, Michael W., and M. Marlina Manhiani. "Sodium-retaining effect of insulin in diabetes." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.11 (2012): R1101-R1109. [00:37:35] Presentation: Oxidative Stress & Carbohydrate Intolerance: An Ancestral Perspective by Chris Masterjohn, PhD. [00:39:05] Ted Naiman ways to enter ketosis infographic. [00:40:50] Pitocin, brand name medication for oxytocin.   [00:42:33] Marty Kendall’s Nutrient Optimiser. [00:44:41] Metabolic flexibility and undereating. [00:46:21] Podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson and The Importance of Strength Training for Endurance Athlete with Mike T. Nelson. [00:46:42] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:47:07] Keto-mojo meter. [00:48:17] What to measure. [00:49:57] Myostatin inhibition. [00:50:37] Study:  Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546 and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall. [00:53:24] Metformin works so well because of multiple mechanisms. [00:54:03] Acetone. [00:54:35] Cori cycle. [00:55:49] Book: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany. [00:56:41] Tracking body mass. [00:57:37] Performance benchmarks. [00:59:03] Simon Marshall and Podcast: How to Create Behaviour Change with Simon Marshall. [00:59:31] Paul Itoi, senza.us. [01:00:25] Loss aversion. [01:01:27] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. [01:02:04] Studies: Bistrian, Bruce R., et al. "Nitrogen metabolism and insulin requirements in obese diabetic adults on a protein-sparing modified fast." Diabetes 25.6 (1976): 494-504 and Furber, Matthew, et al. "A 7-day high protein hypocaloric diet promotes cellular metabolic adaptations and attenuates lean mass loss in healthy males." Clinical Nutrition Experimental(2017). [01:06:30] Very similar weight loss regardless of the diet. [01:07:11] Presentation: Low Carb Breckenridge 2017: The way to a man's heart is through the stomach with Dr. Tommy Wood. [01:09:44] Keto Masterclass details. [01:10:19] Epigenetics. [01:12:13] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! with Dr. Tommy Wood. [01:13:21] Price $49! [01:15:28] Get Keto Masterclass. [01:16:30] Ivor Cummins.

Dr Jeffry N. Gerber, MD, FAAFP is a board-certified family physician and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare to the local community since 1993 and continues that tradition with an emphasis on longevity, wellness and prevention. In this interview, Dr Gerber describes the major root causes of cardiovascular disease, the most important of which is insulin-resistant Type 2 Diabetes. Worried about your heart disease risk? Get a coronary artery calcium (CAC) score. Your CAC score (and the rate of progression of your CAC score) is probably the best easily-available predictor of cardiac events. A recent paper from the CARDIA study also showed that an elevated CAC score was highly predictive of long-term heart disease risk in younger adults (18-30 year-olds). Here’s the outline of this interview with Dr. Jeffry N. Gerber, MD: [00:01:27] Clinical experience. [00:02:27] Interest in low-carb diets. [00:03:21] Presentation: Ivor Cummins: “Roads to Ruin?” The Pathways and Implications of Insulin Resistance. [00:03:38] Book: Diabetes Epidemic & You by Joseph R. Kraft. [00:04:23] Professor Grant Schofield and Catherine Crofts, PhD. Podcast: Hyperinsulinaemia and Cognitive Decline with Catherine Crofts, PhD. [00:05:08] Hyperinsulinemia and CVD. [00:06:39] The 2 hour insulin test [00:07:20] Fiorentino, Teresa Vanessa, et al. "One-hour postload hyperglycemia is a stronger predictor of type 2 diabetes than impaired fasting glucose." The Journal of Clinical Endocrinology & Metabolism 100.10 (2015): 3744-3751. [00:07:51] [00:10:40] What causes CVD? [00:11:49] Carl von Rokitansky. [00:12:02] Rudolf Virchow. [00:12:19] Blog: Dr. Malcolm Kendrick. [00:13:49] Russell Ross. [00:15:40] List of things that cause CVD. [00:16:44] Nitric Oxide. [00:17:43] Jerry Reaven. [00:19:19] Vega, Gloria Lena, et al. "Triglyceride–to–high-density-lipoprotein-cholesterol ratio is an index of heart disease mortality and of incidence of type 2 diabetes mellitus in men." Journal of Investigative Medicine 62.2 (2014): 345-349. [00:20:17] The Framingham study. [00:21:53] LDL-P and advanced testing. [00:22:32] CAC score. [00:23:41] Intimal media thickness. [00:26:11] Ordering a scan. [00:26:41] 64-slice EBCT machine. [00:27:08] Valenti, Valentina, et al. "A 15-year warranty period for asymptomatic individuals without coronary artery calcium: a prospective follow-up of 9,715 individuals." JACC: Cardiovascular Imaging 8.8 (2015): 900-909. [00:28:15] Soft plaque. [00:28:57] CT angiogram. [00:29:44] Don't let perfect be the enemy of very good. [00:30:34] How to get a zero score. [00:31:28] Industrial seed oils. [00:32:02] D3/K2, magnesium, vitamin C. [00:33:29] Statins. [00:33:47] Absolute risk reduction data. [00:34:13] Ridker, Paul M., et al. "Rosuvastatin to prevent vascular events in men and women with elevated C-reactive protein." New England Journal of Medicine 359.21 (2008): 2195. [00:34:40] NICE guidelines for prevention of cardiovascular disease. [00:36:45] Studies: Puri, Rishi, et al. "Impact of statins on serial coronary calcification during atheroma progression and regression." Journal of the American College of Cardiology 65.13 (2015): 1273-1282, Sattar, Naveed, et al. "Statins and risk of incident diabetes: a collaborative meta-analysis of randomised statin trials." The Lancet 375.9716 (2010): 735-742, and Preiss, David, et al. "Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: a meta-analysis." Jama 305.24 (2011): 2556-2564. [00:37:22] Interview: Calcification and CAC with the Expert: Professor Matthew J. Budoff, MD, FAAC, Part 1 and Professor Matthew J. Budoff Part 2: Primary Care Physicians and CAC. [00:37:41] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by Ivor Cummins and Dr. Jeffry Gerber – February 6, 2018. [00:38:50] Four body types: Skinny, insulin-resistant type, the overweight, typical T2 diabetic type, the overweight, insulin-sensitive type, and the metabolically healthy type. [00:40:50] Conference: Low-Carb Breckenridge 2018. [00:41:28] Dr Rod Tayler. [00:42:25] Dr Andrew Mentee and the PURE study. [00:42:46] List of speakers at Low-Carb Breckenridge 2018. [00:43:06] IHMC STEM-Talk Episode 41: Dr David Diamond talks about the role of fat, cholesterol, and statin drugs in heart disease.         [00:44:15] Dr Jeffry N. Gerber, MD, FAAFP. [00:45:27] Rebuttal: 9NEWS – Explaining the science behind the keto diet with Dr Jeffrey Gerber.

This episode brought to you by Rock Lobster Cycles, beautiful bicycles handbuilt in Santa Cruz, California. In our last interview, scientist and world champion rower Dr Brianna Stubbs had recently successfully defended her PhD in Biochemical Physiology and reached a juncture in her career. Ten months later, Brianna has retired from professional rowing but continues her passion for biochemistry with San Francisco based nootropics company HMVN where she is working to commercialise the D-BHB ketone monoester developed at Oxford University alongside Prof. Kieran Clarke. The big news is the wait is over! After over a decade of research, the ester is finally here. This interview is two rolled into one. In the first part, we talk about Brianna’s transition out of academia and professional sport and into the world of Silicon Valley startups. In the second part, Brianna talks about the benefits of the ketone ester and takes on some of Dr Tommy Wood’s challenging questions given to me by ahead of the interview but unseen by Brianna. If you’re only interested in hearing about the ketone monoester, skip to the 24-minute mark. Here’s the outline of this interview with Brianna Stubbs, PhD: [00:01:23] Retirement from rowing. [00:02:56] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:03:19] App: Strava. [00:04:17] The move to San Francisco. [00:05:00] Professor Kieran Clarke, PhD, CEO of TdeltaS. [00:05:24] HVMN. [00:08:27] World Rowing Championships. [00:09:40] Rodent and then human experiments. [00:10:37] Finding purpose and resolving ambivalence. [00:12:09] Journaling. [00:12:55] Mentoring. [00:14:42] Podcast: How to Create Behaviour Change with Simon Marshall. [00:15:08] YouTube: HVMN Enhancement Podcast: Ep. 46: Correcting Nutritional Deficiencies ft. Christopher Kelly. [00:15:38] Tony Hsieh of Zappos.com. [00:16:38] Body composition. [00:17:39] BHRT (Bioidentical Hormone Replacement Therapy). Podcast: The Critical Role of Oestradiol for Women’s Cognition with Dr. Ann Hathaway, MD. [00:17:57] DXA scan. [00:18:09] Intermittent fasting. [00:19:22] We Fast Facebook Community. [00:20:42] Put on 20lb, mostly muscle. [00:24:51] Podcast: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs. [00:25:19] Dr. Richard Veech, Hans Krebs. [00:26:52] Ketone metabolism. [00:28:04] Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268. [00:28:47] Case Report: Newport, Mary T., et al. "A new way to produce hyperketonemia: use of ketone ester in a case of Alzheimer's disease." Alzheimer's & Dementia 11.1 (2015): 99-103. [00:29:20] FDA GRAS (generally recognized as safe). [00:29:32] WADA. [00:30:38] Who is the ester for? [00:31:54] Article and Studies: Reference 1, 2 and 3. [00:33:30] Glycogen sparing or impairing? [00:35:57] WINGATE test. [00:36:08] If you've got ketones, you don't break down as much protein? BCAA. [00:36:32] Study: Vandoorne, Tijs, et al. "Intake of a Ketone Ester Drink during Recovery from Exercise Promotes mTORC1 Signaling but Not Glycogen Resynthesis in Human Muscle." Frontiers in physiology 8 (2017). [00:37:27] Pro cycling. [00:39:00] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269. [00:40:05] Why is glucose required for an increase in exercise performance? [00:41:12] Anaplaerosis. See Tommy’s letter published recently in the journal Strength and Conditioning. [00:42:19] Should we stop using the salts? [00:42:41] Appetite suppressing effects of ketones. [00:43:02] D and L isomers. [00:44:11] Dominic D'Agostino, PhD. [00:45:14] Are diet and lifestyle still the most important factors? [00:46:36] Caffeine, nitrates, beta-alanine. [00:47:31] Ketone ester 30 min rowing performance. [00:49:21] Podcast: SNR #195: Brendan Egan, PhD – Exogenous Ketone Supplementation. [00:52:25] Study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110. [00:52:41] Intramuscular triglycerides. [00:53:07] Ketones as signaling molecule. [00:53:46] YouTube: HDAC inhibitors and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall. [00:54:27] Nicotinic acid receptor. [00:55:11] Book: Behave: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky. [00:56:16] General anesthesia. [00:57:11] Two papers, Kieran hyperglycemia and Veech (ask Tommy) [00:59:02] Exogenous ketones lower blood glucose. [00:59:46] Biden pancreatic islet study [01:00:26] Insulin is anti-proteolytic. [01:00:37] George Cahill paper [01:03:03] Who's it for? [01:03:12] Price. [01:04:06] Intestinal Alk Phos. See Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More with Dr. Tommy Wood. [01:06:12] Product page at HVMN.

Our Scientific Director Megan Hall (née Roberts) recently had some of the work from her Master’s degree published in the journal Cell Metabolism, which is seriously impressive. The paper appeared on Science Daily, and generally caused a bit of a stir in the low carb community. As we have direct access to the horse’s mouth, I’ve asked Megan to join me in this episode of the podcast to summarise the findings and give some thoughts on how it might relate to human health. Here’s the outline of this interview with Megan Hall: [00:00:55] Mastermind Talks. [00:01:47] The lead up to the study. [00:02:17] Time-restricted feeding. [00:02:38] Are they eating longer because of a less crappy diet? [00:04:21] Calorie restriction was the focus of Megan's lab. [00:05:27] Stephen Phinney, MD, PhD and Jon Ramsey, PhD. [00:06:13] Study design. [00:07:36] High-fat diets in rodents. [00:08:39] Two arms: longevity and healthspan. [00:10:55] Grip strength in a rodent. [00:11:40] Novel object test. [00:12:55] fMRI for body composition using the EchoMRI. [00:13:13] The results. Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. [00:15:40] Valter Longo, PhD and USC Longevity Institute. Studies: Brandhorst, Sebastian, et al. "A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan." Cell metabolism 22.1 (2015): 86-99 and Wei, Min, et al. "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease." Science translational medicine 9.377 (2017): eaai8700. [00:16:27] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016): e15092. [00:17:34] Motor function and coordination. [00:18:58] The importance of preserving type IIA muscle fibers. Podcast: The Most Reliable Way to Lose Weight with Dr Tommy Wood and The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:19:18] Study: Zou, Xiaoting, et al. "Acetoacetate accelerates muscle regeneration and ameliorates muscular dystrophy in mice." Journal of Biological Chemistry291.5 (2016): 2181-2195. [00:20:04] Exercise performance. [00:21:13] Physiologic insulin resistance. [00:22:06] Podcast: Real Food for Gestational Diabetes with Lily Nichols. [00:24:21] Keto vs low-carb. [00:27:05] Studies: β-Hydroxybutyrate: A Signaling Metabolite and Ketone bodies as signalling metabolites. [00:27:49] YouTube: Histone deacetylation and inhibition. [00:29:19] I mentioned the Khan Academy, but in the end Megan liked these videos on HDAC inhibitors and cancer and Histone deacetylation and inhibition (also mentions p53!). [00:30:49] FOXO proteins. [00:31:30] Lysine residues. [00:31:48] Mn SOD. [00:32:10] mTOR, Dr. Ron Rosedale. [00:34:04] REDD1 protein. [00:34:32] P53 protein, metformin. [00:35:30] Less cancer in KD mice. [00:36:00] Warburg Effect. [00:36:21] Replicability. [00:36:57] Study: Newman, John C., et al. "Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice." Cell Metabolism 26.3 (2017): 547-557. [00:38:28] Press coverage of the study, “Eat Fat, Live Longer” at Sciencedaily.com. [00:41:01] Soybean oil in rodent diets. [00:41:34] Sex-dependent differences. [00:43:23] Takeaways. [00:44:21] Dogma displacement inertia. [00:45:19] Exogenous ketones. Study: Stubbs, Brianna Jane, et al. "On the metabolism of exogenous ketones in humans." Frontiers in Physiology 8 (2017): 848. [00:46:34] What does this mean for humans? [00:47:42] Weightloss. [00:48:36] Micromanaging the details. [00:50:33] Who are you and what are your goals -- Robb Wolf. Podcast: Wired to Eat with Robb Wolf. [00:51:55] Nourish Balance Thrive Highlights Series sign up. [00:53:11] Megan's purpose. [00:53:39] Book: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team by Simon Sinek and David Mead.

Dr. Ben Bikman is an Associate Professor of Physiology & Developmental Biology at Brigham Young University. He has a PhD in Bioenergetics and did his postdoctoral work in Cardiovascular and Metabolic Diseases such as obesity. In this interview with Dr. Tommy Wood, MD, PhD, Ben talks about his recent tenureship and research on the metabolic effects of insulin and ketones on fat cells. Also discussed are two schools of thought in obesity research and how both groups may be right about various aspects of weight loss. As you might be able to tell, I struggled a bit to find a picture of Tommy in the lab to match Ben's. Props to Tommy for allowing me to use the pic on the left (taken in jest), I thought it too funny to go to waste. Here’s the outline of this interview with Ben Bikman: [00:01:59] Dr Ben Bikman recently made tenure. [00:02:46] The tenureship process. [00:04:14] Presentation: Insulin vs. Ketones - The Battle for Brown Fat by Dr Ben Binkman. [00:05:16] Podcast: Recap: Icelandic Health Symposium 2017 and Satchidananda Panda. [00:06:20] The Pubmed warrior; Ivor Cumins aka the The Fat Emperor. [00:07:16] Publishing a book. [00:07:44] Dr Jeff Gerber and Dr Rod Tayler organizers of Low Carb Breckenridge. [00:09:40] Removing the invisible barrier between the scientists and the public. [00:12:36] American Heart Association. [00:13:01] Study: Hall, Kevin D., et al. "Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men." The American journal of clinical nutrition 104.2 (2016): 324-333. [00:14:33] Calorie type is more important. [00:14:58] Study: Walsh, C. O., Ebbeling, C. B., Swain, J. F., Markowitz, R. L., Feldman, H. A., & Ludwig, D. S. (2013). Effects of diet composition on postprandial energy availability during weight loss maintenance. PloS one, 8(3), e58172. [00:15:58] The Biggest Loser. [00:16:58] The importance of protein. [00:18:22] Protein increases glucagon. [00:20:16] Just eat real food. [00:20:48] Ben's research on adipocytes, studies not completed yet. [00:22:20] White vs brown fat. [00:22:50] Uncoupling to create heat. [00:24:18] Fat mass also changed. [00:24:49] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. [00:25:35] Study: Lim, Gareth E., et al. "14-3-3 [zeta] coordinates adipogenesis of visceral fat." Nature communications 6 (2015). [00:27:15] Wasting away in T1D. [00:27:35] Elliot Joslin of the Joslin Diabetes Center and Francis Benedict. [00:28:55] Ketones can be insulinogenic. [00:29:33] Study: Biden, Trevor J., and Keith W. Taylor. "Effects of ketone bodies on insulin release and islet-cell metabolism in the rat." Biochemical Journal 212.2 (1983): 371-377. [00:30:12] Exogenous ketones and weight loss. [00:30:59] Study: Holdsworth, David A., et al. "A ketone ester drink increases postexercise muscle glycogen synthesis in humans." Medicine and science in sports and exercise 49.9 (2017): 1789. [00:33:16] Human clinical studies. [00:37:26] Ben is not an advocate of chronic ketosis. [00:39:17] Breakfast and lunch are easy to change. [00:40:49] Study: (PURE) Dehghan, Mahshid, et al. "Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study." The Lancet(2017). [00:43:43] Dr Ben Bikman on social media: Instagram, Facebook, Twitter.

Andy is a tenured Professor in the Center for Sport Performance at California State University Fullerton, and Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Having previously been a competitive football player, weightlifter, and martial artist, Andy now uses what he learns in his research to help amateur and elite or Olympic athletes in multiple sports, from UFC to the NFL. Andy recently co-authored a book with Brian MacKenzie and Phil White called Unplugged. As the name suggests, a major theme in the book is avoiding the pitfalls of modern technology. One theme of the book is the use of hormetic stressors - pushing your physiology with cold or fasting, for instance, to improve health and performance. In this interview, Andy talks about how he is using that in terms of recommendations for the general public, and in his elite athletes. Our favourite Andy Galpin quote from this episode: When you're optimising, you're not adapting Here’s the outline of this interview with Andy Galpin: [00:02:51] Molecular-level studies vs human clinic trials. [00:04:26] Leg strength. [00:05:42] Study: Bathgate, Katie & Bagley, James & Jo, Edward & NL, Segal & Brown, Lee & Coburn, Jared & CN, Gullick & Ruas, Cassio & Galpin, Andrew. (2016). Physiological Profile of Monozygous Twins with 35 Years of Differing Exercise Habits. The Journal of Strength and Conditioning Research. 30. S43-S44. [00:07:38] Endurance 90% slow-twitch, untrained 50% fast-twitch. [00:09:48] Podcast: The Joe Rogan Experience #996 with Dr. Andy Galpin. [00:10:33] Intra-muscular triglycerides (IMTGs). [00:11:41] Marbling. [00:14:35] Specificity of training. [00:18:32] Polarised training. Study: Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:19:30] Brian McKenzie, CrossFit Endurance -website coming soon. [00:23:26] Body conditioning for long events. [00:24:24] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White. [00:25:29] The misuse of technology in training. [00:28:05] Technology makes no adjustment for context. [00:31:07] Tim Ferriss. [00:31:46] Collect the minimum amount of data possible. [00:32:28] Use the least amount of technology possible. [00:32:51] Tracking subjective measures. [00:33:26] Study: Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. British Journal of Sports Medicine. 2016;50(5):281-291. doi:10.1136/bjsports-2015-094758. [00:33:43] Shawn M. Arent, PhD. [00:39:05] Hormetic stress. Podcast: Getting Stronger with Todd Becker. [00:40:49] Mike Bledsoe at Barbell Shrugged, coffee. [00:43:41] When you're optimising, you're not adapting. [00:44:28] Coach Cal Dietz, Minnesota Golden Gophers. [00:44:45] Michael Phelps swim coach, Bob Bowman. [00:45:24] Benjamin Levine, MD. [00:47:29] Low-carb diets for performance. [00:49:19] The whole point is to overreach. [00:50:56] Podcast: Wired to Eat with Robb Wolf where he discusses the 7-day carb test. [00:51:40] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf. [00:54:05] Nothing is forever. [00:54:36] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White. [00:54:50] Andy Galpin on Twitter, Instagram, Facebook, and YouTube. [00:55:06] Podcast: The Body of Knowledge hosted by Andy Galpin, PhD and Kenny Kane. [00:55:32] andygalpin.com and Dr. Andy Galpin on Patreon.

In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy’s answers are somewhat specific to OCR, all athlete may find some helpful tips here. Below are the questions that Ryan asked, and a summary of Tommy’s response. Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel? Be honest about the fact that there is more than one way to skin the cat Start with real food - eliminations and diet subtypes are secondary It’s OK to supplement if needed Q: What is the most common problem you see when it comes to nutrition and athletes? Undereating and underfuelling Worrying too much about the minutiae Thinking they can eat whatever they like because they exercise Focusing too much on supplements without wanting to get the basics right You need to figure out if you’re somebody that should worry *more* or less about their nutrition Most of the people I work with often need to worry less Over-restriction Most “average” people need to worry more Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations? This assumes no goal for changes in body composition Eat 120-160g of protein per day, in 3-4 meals For OCR athletes, I’d eat at least 1g/lb carbohydrate per day Depends on intensity and can be cycled by day The rest should come from fat, from whole food sources Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats.  My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs.  What are your thoughts on the carbs vs fats debate. Masterjohn has nicely presented the evidence to answer a question that should be obvious but sadly has generated a lot of debate. Simplistically, you need to right fuel for the given exercise or intensity, and if you want to be regularly performing at glycolytic activities, you should be eating carbohydrates. You can still do glycolytic work when restricting carbohydrates, and it may help to mitigate the downregulation of glycolytic pathways, but your absolute performance will probably drop. If you’re restricting carbohydrates, *why* are you doing it? Metabolic health? If so, focus on that rather than performance. “Fat adaptation”? Can be achieved whilst also eating carbohydrates! Fat oxidation rates increase with VO2Max. Q: Our team is very diverse both in age range and fitness.  We have people who are in their teens and up and we have people who are beginners to those who race in the elite class.  Do you have recommendations about how to someone might go about finding the right nutrition for themselves? An appropriate (and good) multivitamin is usually a good idea Start with the rough recommendations above Older people (40-50+) may need more protein If still hungry, eat more! If poor recovery, or weight loss despite not feeling hungry Eat more carbohydrates Increase calorie density of foods If regular GI symptoms (diarrhoea, bloating etc), consider a period of elimination of the main potential culprits: Grains, dairy, soy, eggs FODMAPs If this is beneficial for you - do more digging! Q: We have some vegetarians on the team, would you suggest anything specific for them? Don’t fall into the typical vegetarian traps Not eating vegetables Not eating fish (if not vegan) Eating “faux” meat Making bread and cheese dietary staples Don’t usually have as much of a problem eating enough carbohydrate Make sure you get enough protein (may need to increase intake to compensate for lower essential amino acid intake) Controversial May only be necessary if trying to maximise muscle mass Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation? Creatine Vitamin D (if levels are low) Citrulline and beta-alanine for repeated HIIT/Sprint/higher-rep weight training performance Caffeine and nitrates (beetroot shots?) restricted the rest of the time and then used as an ergogenic aid Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients?  Should we focus on them as well?  Can you talk about how they might affect your athletic performance? Micronutrients are essential for all the basic synthetic and enzymatic functions in the body. B6 for red blood cell production Multiple B vitamins for various parts of energy production Copper for proteins involved in iron absorption Copper, zinc, and selenium for enzymes involved in handling oxidative stress Zinc inhibits copper uptake Many athletes both zinc *and* copper deficient Selenium and iodine for thyroid function Chris Masterjohn series Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing?  Should we be drinking a specific amount on a set schedule or should we just be mindful of how thirsty we are? All the best evidence says you should just drink to thirst. Tim Noakes “waterlogged” - documents the adverse effects of hyponatraemia in marathon runners and US Army when trying to stay “hyper hydrated”. Where it has been studied, the people that perform the fastest at longer distances (IRONMAN triathlon or ultramarathons) tend to lose the most amount of bodyweight (i.e. are the most dehydrated). Maybe genetic or involve other factors, but suggests dehydration is not the limiting component. Q: OCR is a unique sport that combines lots of different aspects of physical fitness, so you think there are special fueling requirements for OCR athletes? OCR typifies the need for metabolic flexibility - the ability to utilise all substrates at the right time, and switch between them. Overtly restricting one macronutrient is unlikely to be beneficial Cycle training intensities/modalities and fuel appropriately to get the best of all pathways. Q: We have a coach who likes to push us pretty hard over the course of a 2hr class.  As an example, his warmup was a burpee ladder which essentially amounted us doing 15 minutes of burpees. And that is the warmup, how should we fuel for training sessions like this like this? Should we fuel beforehand/after/both? I don’t think most people need intra-workout nutrition for this kind of session. Unless struggling to maintain weight or want to gain muscle mass Consider small amount of carbs and amino acids (as during a race) Get a real food meal in as soon as feasible and comfortable Can use a shake if you need more calories or protein or will be a long time before you can eat. Not essential Liquid calories not recommended unless failing to get enough from food. Q: OCR races can vary greatly in distance, there are some that are 5k in distance all the way up to ultra-endurance races that last 24 hours. Of course, we are doing a lot more than just run during these races. When should we start concerning ourselves with intra-race nutrition? What would you suggest? Probably don’t need intra-race nutrition unless going over 2-3 hours Greater dependence on fat-burning/aerobic pathways at that distance Combination of slow-digesting carbohydrate and some amino acids UCAN, PHAT FIBRE, oats, sweet potato powder MAP, BCAAs, protein powders Fats for longer efforts if tolerated Can be real-food based Nuts (macadamias are popular) and seeds (i.e. chia) Pemmican NAC or glutathione for much longer efforts (i.e. 24h races) Q: After a tough training session or race, we all want to recover as fast as possible to get back to training or racing.  Rest is important as is mobility etc, but is there anything from a nutrition perspective we can do to recover faster? Depends on how soon you want to/need to recover Antioxidants Cold baths Don’t eat crap food and minimise the post-race beers Eat enough protein If you tend to be nauseated or get GI symptoms after races, consider not eating for 2-4 hours afterwards to give the gut a break.     If “fat adapted”, your body should be better able to handle this Q Are there signs or symptoms that we might not be fueling properly? What do you see in practice when athletes are not fueling correctly? Poor sleep Fatigue Slow recovery and soreness Low libido Here’s the outline of this interview with Ryan Baxter: [00:01:51] Get this kid some carbs! [00:02:13] The Loft private Facebook group. [00:06:10] FDN: Functional Diagnostic Nutrition training. [00:07:49] Behaviour change. Podcast: How to Create Behaviour Change with Simon Marshall, PhD. [00:10:19] Testing currently utilized by Nourish Balance Thrive. [00:11:37] Insulin. Podcast: Poor Misunderstood Insulin with Dr. Tommy Wood. [00:13:03] Mindfullness. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD. [00:14:29] Nutrition recommendations for OCR. [00:15:58] 120 - 160 g PRO, 1g CHO per lb of bodyweight? FAT? [00:19:28] Net vs total CHO, fibre. [00:20:30] YouTube: Carbs and Sports Performance: The Principles and Carbs and Sports Performance: The Evidence with Chris Masterjohn, PhD. [00:25:31] Podcast: Metabolic Flexibility with Chris Kelly. [00:33:47] Pre/during/post training nutrition. [00:35:25] Dr Tommy Wood's Nutrient-Delivery Smoothie. [00:35:42] Wild Planet sardines. [00:37:56] Nutrition for Spartan Beast and Ultra Beast events (~6 hours). [00:39:47] UCAN and Phat Fibre. [00:39:57] Catabolic Blocker. [00:41:04] Pemmican. [00:41:18] 100-200 kCal per hour. [00:41:38] NAC. [00:42:49] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:44:01] Justin's nut butters. [00:44:28] Pro Bar Mixed Berry. [00:45:00] Primal Kitchen’s bars and Ben Greenfield’s Nature Bite bars. [00:45:48] Supplements. [00:46:13] Creatine. [00:46:29] Vitamin D (test 25-OH-D). [00:46:59] Citrulline and Beta-Alanine: Why and How You Should Supplement with Creatine and Beta-Alanine. [00:47:12] Caffeine. [00:47:26] Nitrates, e.g. beet shots. [00:49:10] Nourish Balance Thrive Highlights email series.

This interview with Dr Tommy Wood, MD, PhD was recorded in person, September 2017 the day after the Icelandic Health Symposium conference on longevity. The conference speakers were Rangan Chatterjee, Lilja Kjalarsdóttir, Satchidananda Panda, Ben Greenfield, Bryan Walsh, Doug McGuff, and Diana Rogers. You could listen to this podcast for a recap and commentary on the conference and the practitioner workshop that took place the day after the presentations. Here’s the outline of this interview with Tommy Wood: [00:00:44] Gudmundur Johannsson at IHS. [00:01:03] Icelandic Health Symposium 2016. Podcast. [00:01:33] Ben Greenfield Fitness. [00:01:43] Podcasts: How to Run Efficiently with Drs Cucuzzella & Wood, How to Fix Autoimmunity in the over 50s with Dr Deborah Gordon and Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:04:04] Dr Doug McGuff. [00:04:21] YouTube Channel: Jeff Kendall-Weed. [00:04:47] Dr Rangan Chatterjee. [00:05:21] The Bredesen Protocol. Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:06:33] Book: The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Rangan Chatterjee. [00:10:30] BBC One Series: Doctor in the House. [00:10:57] Podcast: How to Create Behaviour Change with Simon Marshall, PhD. [00:11:25] Lilja Kjalarsdóttir. [00:13:37] Podcast: Metabolic Flexibility with Christopher Kelly. [00:16:11] Carnitine. [00:18:30] Keto-mojo meter. [00:19:12] Protein acetylation. [00:20:04] Inhibiting HDACs (Histone Deacetylase). [00:21:16] Bone health. [00:22:02] The importance of strength training. [00:24:04] Study: Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation. 2010;1(1):6-14. doi:10.1177/2151458510378105. [00:25:31] Doug's belt exercises. [00:29:08] Satchinananda Panda. [00:31:54] Satchinananda Panda’s list of publications. [00:35:06] Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:35:19] App: myCircadianClock by Satchidananda Panda. [00:35:54] App: myLuxRecorder by Satchidananda Panda. [00:36:58] Seasonal Affective Disorder. [00:37:36] Caloric restriction or TRE? [00:38:53] Changing building codes. [00:40:04] Sunglassesswharehouse.com (looks like their blue blockers are discontinued). [00:40:49] Ben Greenfield is agnostic on diet. [00:45:32] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:46:34] The science of thought-driven physiology. [00:46:47] Study: Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444. [00:47:04] Study: Crum, Alia J., and Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171. [00:47:26] Study: Berga, Sarah L., et al. "Recovery of ovarian activity in women with functional hypothalamic amenorrhea who were treated with cognitive behavior therapy." Fertility and sterility 80.4 (2003): 976-981. [00:48:18] Study: Levy, B., & Langer, E. (1994). Aging free from negative stereotypes: Successful memory in China among the American deaf. Journal of Personality and Social Psychology, 66(6), 989-997. [00:49:07] Ken Ford at IHMC. [00:50:57] What is health? [00:52:36] Hedonism vs Eudaimonia. [00:55:28] Tommy's purpose: to make as many people as healthy as possible. [00:56:42] My purpose: solving problems. [00:58:01] Hormetea. [00:59:42] Newsletter: Nourish Balance Thrive Highlights email series. [01:02:30] Blood chemistry. [01:05:11] Blood glucose course by Dr Bryan Walsh. [01:05:38] Podcast: Is the Paleo Diet Sustainable with Diana Rodgers. [01:07:08] Lab-grown meat. [01:10:36] Philip Lymbery, CEO Compassion in World Farming. [01:11:15] Guy the Gorilla. [01:12:10] Podcast: Episode 47: Dr. Tommy Wood Talks About Neonatal Brain Injuries and Optimizing Human Performance. Studies regarding calorie restriction in monkeys: 1, 2. [01:15:04] Event organisation: support@nourishbalancethrive.com

Simon Marshall, PhD, trains the brains of endurance athletes and fitness enthusiasts to become happier and more mentally tough. He is former Professor of Family and Preventive Medicine at the University of California, San Diego and Professor of Exercise Science at San Diego State University where he was Director of the Graduate Program in Sport & Exercise Psychology. He has published over 100 scientific articles on the psychology of exercise and has been cited in the scientific literature over 10,000 times. He has served as an invited expert on exercise science for the National Institutes of Health, the Centers for Disease Control and Prevention, and the American Cancer Society. He is currently the Performance Psychologist for the BMC Racing team, an elite WorldTour professional cycling team. As the sherpa-husband of professional triathlete Lesley Paterson, he is the founding member of Team S.H.I.T. (Supportive Husbands in Training) and competes in triathlon or cycling events as the husband of Lesley Paterson. Find Simon over at braveheartcoach.com Here’s the outline of this interview with Simon Marshall: [00:00:24] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:01:55] Event: Mastermind Talks. [00:02:17] Podcast: Radical Candor™ with Dr Tommy Wood. [00:04:27] Sports psychology background. [00:06:45] Getting lost in the process. [00:09:20] Constant horizon seeking. [00:09:54] Journal Article: Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927. [00:11:00] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson. [00:12:55] The use of swearing. [00:14:44] Offense is taken at the ear, not at the mouth. [00:16:34] Behaviour change. [00:18:48] Nike Slogan: Just do it. [00:19:19] Knowledge is not usually enough. [00:20:29] Motivation is important. [00:21:03] YouTube: Dr. Jonathan Fader Demonstrates Motivational Interviewing Skills and also see MINT: Motivational Interviewing Network of Trainers. [00:21:56] Stages of change model (diagram). [00:22:29] Buying a house example. [00:24:35] Resolving ambivalence. [00:25:08] Cognitive dissonance. [00:26:19] Procrastination, denial. [00:27:36] Anxiety. [00:29:08] Peer to peer support. [00:30:33] We bond on vulnerabilities. [00:31:01] Podcast: NBT People: Toréa Rodriguez. [00:31:08] YouTube: Bob Newhart-Stop It. [00:33:05] PaCE: Patient and Clinician Engagement (PaCE) Program 2.0. [00:35:17] Self-awareness. [00:36:34] Frequency of monitoring is most important, not accuracy. [00:37:30] Just in time interventions. [00:39:10] Breadcrumbs app. Lots of apps with this name! [00:40:07] Apple watch has haptic technology. [00:40:36] Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr Ellen Langer, PhD. [00:45:37] Book: Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland. [00:46:55] Tool: Trello and the kanban board. [00:48:07] Implementation intentions. [00:49:30] Project: Human Behaviour-Change Project with Professor Susan Michie, UCL. [00:50:39] 200 studies a day! [00:52:20] Software engineers are lazy. [00:54:48] Do you ever have feelings you don't want? [00:56:37] App: Headspace. [00:57:24] Andy Puddicombe. [01:00:06] Behaviour change in athletes (it's all about performance). [01:01:13] Braveheart Coaching. [01:05:22] Gratitude for athletes (3 things every day for 3 weeks). [01:08:11] The audiobook version of The Brave Athlete arriving Nov/Dec 2017 or get the print version now. [01:08:39] Athlete SMOG test at Braveheart Coaching.  

For decades we’ve heard that diabetes prevention is simple—lose weight, eat less, and exercise more. But something is wrong with the conventional wisdom. Nearly 115 million people live with either diabetes or prediabetes in the United States, and that number is growing. It is time to reverse this trend. Virta was founded in 2014 with the goal of reversing diabetes in 100 million people by 2025. They have made this possible through advancements in the science of nutritional biochemistry and technology that is changing the diabetes care model. James McCarter, MD, PhD, is Head of Research at Virta, and in this interview, Dr McCarter explains how Virta is using a combination of a very low carb, ketogenic diet together with 1-on-1 health coaches and some sophisticated machine learning techniques to predict sentiment in natural language and spot anomalies in blood biomarkers. After the recording was made, Dr McCarter realised that he was off by about a decade on Joslin. Rather than 1920s, Dr. Elliott Joslin actually began keeping a diabetes registry early in the 20th century and published The Treatment of Diabetes Mellitus in 1917.  “Joslin carried out extensive metabolic balance studies examining fasting and feeding in patients with varying severities of diabetes. His findings would help to validate the observations of Frederick Madison Allen regarding the benefit of carbohydrate- and calorie-restricted diets.” Here’s the outline of this interview with James McCarter, MD, PhD: [00:01:00] Divergence, Inc. [00:01:43] Presentation: The Effects of a Year in Ketosis with James McCarter, MD, PhD at the Quantified Self Conference and Exposition. [00:02:44] Books by Gary Taubes. [00:03:13] Omega 3:6 ratios. [00:05:54] Rapeseed and Canola. [00:06:44] Wild Planet sardines. [00:07:11] The Virta story. [00:07:18] Sami Inkinen. [00:07:38] Study: SD. Phinney, BR. Bistrian, WJ. Evans, E. Gervino, GL. Blackburn, The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation., Metabolism, volume 32, issue 8, pages 769-76, Aug 1983, PMID 6865776. [00:08:48] Jeff Volek, PhD, RD on PubMed. [00:09:51] Fear of fat. [00:10:13] USDA dietary guidelines. [00:12:59] The goal is to reverse T2D in 100M people. [00:14:09] Study: NCD Risk Factor Collaboration (NCD-RisC). Worldwide trends in diabetes since 1980: a pooled analysis of 751 population-based studies with 4·4 million participants. Lancet (London, England). 2016;387(10027):1513-1530. doi:10.1016/S0140-6736(16)00618-8. [00:14:29] Joslin Diabetes Center. [00:16:37] The causes of T2D. [00:17:35] Calories are now more accessible. [00:18:22] Sugar and refined carbohydrate intake. [00:20:26] Prerequisites for the Virta program. [00:22:19] Telemedicine, health coaches, online nutrition and behaviour education, biometric feedback, peer community. [00:23:53] Getting off meds. [00:24:50] HbA1C > 6 or glucose > 120 mg/dL [00:25:32] Purdue University. [00:26:28] Podcast: Econtalk: Mark Warshawsky on Compensation, Health Care Costs, and Inequality. [00:29:02] Study: American Diabetes Association. Economic Costs of Diabetes in the U.S. in 2012. Diabetes Care. 2013;36(4):1033-1046. doi:10.2337/dc12-2625. [00:29:27] Study: McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. 2017;2(1):e5. [00:30:45] Discontinuing 2/3 of the meds. [00:32:54] Health coaching. [00:34:18] Behaviour change. [00:35:30] Biometrics, blood BHB. [00:38:10] Reducing blood pressure and CRP. [00:38:30] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269. [00:39:49] Blood levels of BHB and weight loss. [00:41:36] STEM-Talk #43: Jeff Volek Explains the Power of Ketogenic Diets to Reverse Type 2 Diabetes. [00:43:33] Machine learning. [00:45:57] The Team at Virta including Nasir Bhanpuri, Catalin Voss and Jackie Lee. See article Will robots inherit the world of healthcare? For links to their talks. [00:46:49] Random Forest. [00:47:06] Nourish Balance Thrive 7-Minute Analysis. [00:48:05] Natural Language Processing. [00:48:57] Nourish Balance Thrive Highlights email series. [00:50:26] Finding purpose in your work. [00:51:59] Using machine learning to change behaviour. [00:53:25] Book: Hooked: How to Build Habit-Forming Products by Nir Eyal. [00:54:11] Podcast: How to Avoid the Cognitive Middle Gear with James Hewitt. [00:55:37] $400 per month for one year. [00:57:58] Blog Post: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD. [01:00:21] Article: Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity) and Podcast: The Most Reliable Way to Lose Weight with Dr. Tommy Wood. [01:02:12] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor with Douglas Hilbert.

When a 13-time National Champion reaches out to say that she’s been enjoying your podcast, there’s only one thing you can do: invite her onto the show. I love to spend time talking to elite athletes to find out what makes them tick, and one trait I’ve seen consistently in cyclists is they spend a lot more time maintaining the engine than they do worrying about equipment. Frequently, and like me, the athlete is forced to be their own health detective. Never was this truer than for Katie, and in this interview, she talks about her experience tracking down the causes of her chronic leg pains that often prevented her from racing and training. Katie also talks about her experience eating a very high-fat, ketogenic diet, and it's one that we’ve seen consistently with the clients we work with at NBT. Photo: CX Magazine. Here’s the outline of this interview Katie Compton: [00:00:50] Why cyclocross? [00:02:51] Single-speed MTB. [00:03:58] Level of commitment. [00:05:36] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Steve Peters. [00:06:43] The start of a World Cup Cyclocross race. [00:08:51] Training track at the USOC Training Center in Colorado Springs, CO. [00:09:32] Health issues. [00:10:14] App: Overcast podcast player. [00:11:03] Leg pains. [00:11:39] Allergies, thyroid, asthma, staph, giardia. [00:12:08] MTHFR. [00:14:29] MRSA infection, abscess. [00:14:37] Podcast: All Things Thyroid with Dr. Michael Ruscio on Livin’ La Vida Low Carb. [00:15:33] Homozygous MTHFR A1298C. [00:16:08] 23andMe genetic testing. [00:17:52] Folic acid. [00:18:22] Methylfolate supplement. [00:19:48] Reducing processed food intake. [00:21:09] Enriching grains. [00:21:39] 100g CHO per day. [00:22:15] Racing in ketosis. [00:24:44] Increased aerobic capacity. [00:25:52] Avoiding sports nutrition products. [00:27:33] Study: Zinn C, Wood M, Williden M, Chatterton S, Maunder E. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition. 2017;14:22. doi:10.1186/s12970-017-0180-0 and Podcast: Caryn Zinn PhD on ketogenic diet for athletes. [00:30:55] Missing 5th gear. [00:32:05] Decreased recovery after high intensity work. [00:32:52] Quantifying things, power, calories. [00:34:34] App: myCircadianClock by Satchin Panda Lab. [00:36:42] Coping with jet lag. [00:39:10] Disordered eating. [00:40:30] Don't stress over the pesky details. [00:41:06] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson. [00:42:11] Sweet potato, squash, fruit, brown rice, buckwheat flour. [00:44:27] Buffalo and Elk. [00:44:54] Eating in Belgium. [00:47:33] Trek Factory Racing and a video of the Trek Service Course in Belgium presented by Shimano. [00:48:19] Katie Compton on Twitter and Instagram.

Solving a problem requires understanding what caused it, and rarely is it good enough to move straight to remediation. The same applies to weight (fat) loss, and in this podcast, Dr Tommy Wood, MD, PhD and me discuss the underlying causes of over fatness and draw on three specific examples that represent common patterns we’ve seen in the 1,000 athletes we’ve worked with over the past three or four years. Here’s the outline of this interview with Dr Tommy Wood: [00:00:13] Podcast: Mind Pump Simulcast. [00:01:44] Problem solving. [00:03:22] Sustainability. [00:03:38] First Example: Elite female runner. [00:04:23] Relative energy deficit. [00:08:42] Description of NEAT or Non-Exercise Activity Thermogenesis. [00:09:03] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417. [00:11:33] Greasing the groove. [00:12:44] Counting and cycling calories. [00:14:27] 10% deficit. [00:15:42] Pharmacological interventions. [00:16:34] Second Example: Christopher Kelly. [00:16:48] Gravel grinder events. [00:17:07] Belgian Waffle Ride. [00:18:05] Reintroducing carbs. [00:19:45] Thyroid on keto. [00:20:26] Kiteboarding. [00:20:55] eBook: What We Eat (scroll to bottom of page). [00:22:24] Self regulating. [00:23:42] Visceral and subcutaneous fat. [00:25:25] Visceral fat has a higher fat turnover. [00:26:34] Killing fat cells with cold thermogenesis. [00:26:59] Lipodystrophy. [00:27:34] Gut health. [00:27:57] Blastocystis, Cyclospora. [00:30:47] Gut health and inflammation. [00:30:59] Podcast: Arrhythmias in Endurance Athletes with Peter Backx, PhD. [00:31:50] HsCRP. [00:32:14] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:33:56] Study: Jönsson, Tommy, et al. "Digested wheat gluten inhibits binding between leptin and its receptor." BMC biochemistry 16.1 (2015): 3. [00:34:47] Paleo On The Go. [00:35:43] Visceral fat firewalls off the gut. [00:36:10] LPS (endotoxin) translocation across the gut wall. [00:40:22] Getting a dog. [00:41:28] MitoCalc developed by Alessandro Ferretti and Weikko Jaross as discussed in this NBT blog post by Dr. Tommy Wood. [00:43:21] Time restricted eating. [00:44:24] Walking. [00:45:13] Podcast: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson. [00:46:27] Third example: 35 lb to lose. [00:47:44] The under eating thyroid pattern. [00:48:16] Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity). [00:50:35] Resistance training. [00:51:13] Muscle is more metabolically active. [00:52:07] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. [00:53:02] DXA or DEXA Scan. [00:53:14] Waist-hip ratio. [00:54:08] I'll happy when... [00:54:41] Icelandic Health Symposium 2017 featuring Dr. Satchidananda Panda, Dr. Tommy Wood and others. [00:55:58] Study: Longo, Valter D., and Satchidananda Panda. "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan." Cell metabolism 23.6 (2016): 1048-1059. [00:56:16] There are over 600 genes regulated by circadian rhythm, reference 1, 2, 3 and 4. [00:56:56] Continuous feeding. [00:57:58] Eat when it's light outside. [00:58:47] Yearly cycles. [00:59:55] Frontloading calories. [01:00:40] The Nourish Balance Thrive 7-Minute Analysis.

James Hewitt is Head of Science & Innovation at Hintsa Performance. His work includes consulting with Formula 1 drivers and teams, work in elite sport and with global corporations, a wide-range of written articles, presentations, keynotes and workshops in Europe, the United States and Asia. In this interview with Dr Tommy Wood, James discusses a polarised approach to cognitive performance, arguing that time spent in the middle gear is time wasted. James also explains why smartphones are so compelling yet interfering with our ability to concentrate. Here’s the outline of this interview with James Hewitt: [00:01:15] Book: Exponential by James Hewitt and Aki Hintsa. [00:03:31] Website: Hintsa Performance. [00:04:20] Newsletter: Nourish Balance Thrive Highlights. [00:04:50] Article: A day in the life of Scott, hopelessly distracted office worker by James Hewitt. [00:05:38] Polarised training. [00:06:18] Cognitive task load model. [00:08:01] World Economic Forum Report: The Future of Jobs and Skills in the Middle East and North Africa: Preparing the Region for the Fourth Industrial Revolution. [00:09:18] Podcast: Pedro Domingos on Machine Learning and the Master Algorithm, TED Talk: The Wonderful and Terrifying Implications of Computers that Can Learn with Jeremy Howard. [00:11:00] Study: Frey, Carl Benedikt, and Michael A. Osborne. "The future of employment: how susceptible are jobs to computerisation?." Technological Forecasting and Social Change 114 (2017): 254-280. [00:11:10] Report: A Future That Works: Automation, Employment, and Productivity by McKinsey Global Institute. [00:12:29] Default mode network. [00:13:31] Smartphones. [00:14:59] Novelty seeking. [00:16:26] Study: Kushlev, Kostadin & Dunn, Elizabeth. (2015). Checking Email Less Frequently Reduces Stress. [00:17:11] Lecture: Dopamine Jackpot! Sapolsky on the Science of Pleasure by Robert Sapolsky. [00:19:25] Productivity without purpose. [00:19:45] Study: Levitas, Danielle. "Always connected: How smartphones and social keep us engaged." International Data Corporation (IDC). Retrieved from (2013). [00:21:05] Three questions: priority, opportunity, elimination. [00:22:30] Attention restoration. [00:24:40] Mornings. [00:25:21] Book: The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael Breus. [00:25:43] Study: Akacem LD, Wright KP, LeBourgeois MK. Bedtime and evening light exposure influence circadian timing in preschool-age children: A field study. Neurobiology of sleep and circadian rhythms. 2016. [00:28:59] Study: Williamson AM, Feyer A Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication Occupational and Environmental Medicine 2000;57:649-655. [00:30:06] Study: Van Dongen, Hans Pa, et al. "The Cumulative Cost of Additional Wakefulness: Dose-response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation." Sleep 26.2 (2003): 117-126. [00:32:21] Galvanic skin response. [00:34:43] Sex differences in rapid switching. [00:37:46] Changing behaviour. [00:38:01] Derek Sivers. [00:39:25] Implementation intention. [00:42:15] Positive vision. [00:45:45] Apps: Depak Chopra Meditation Apps. [00:50:16] Device: The PIP stress tracker. [00:52:44] Device: Muse headband. [00:53:49] Ways to connect: Hinsta.com, JamesHewitt.net, James Hewitt on Twitter.

Aaron Alexander has been professionally working with clients of all ages seeking a variety of goals from pain relief to improved athletic performance for over 10 years. He is currently seeing clients at his office, Align Therapy, inside of Crossfit LA, Santa Monica. Aaron began the journey as a nationally certified personal trainer specializing in corrective exercise and nutrition consultation. During that time Aaron studied psychology at the University of Hawaii. Soon after, he evolved into becoming a licensed manual therapist studying myofascial release, neuromuscular therapy and trigger point therapy at Maui School of Therapeutic Massage. A fascination with connective tissue lead him to study structural integration at the Rolf Institute in Boulder, CO. Being an LMT and CPT on top of a Rolf Structural Integration Practitioner, Aaron has a strong understanding of the intricacies of the body and mind. Here’s the outline of this podcast with Aaron Alexander: [00:02:17] The link between posture and the way we feel. [00:04:35] Sustaining posture. [00:06:37] Front squat, deadlift, kettlebells, martial arts. [00:07:20] 150 interviews on the Align Therapy podcast. [00:07:54] Interview: Self-Care and Integrated Movement for the Modern World with Aaron Alexander. [00:08:05] Chin up bar. [00:09:54] Body language. [00:12:16] Changing our environment. [00:13:44] YouTube: Functional Chair with Hip Hinging with Aaron Alexander.. [00:14:36] YouTube: Reverse Bad Posture on a Cell Phone with Aaron Alexander. [00:15:31] The rubber band on Aaron's website. [00:18:30] Creating the stack. [00:19:37] Interview: The Importance of Strength and Mobility for Mountain Bikers with James Wilson. [00:20:46] Travel tips. [00:23:19] NEAT: Non-Exercise Associated Thermogenesis. [00:25:23] Stand up paddling. [00:26:32] Youtube: How to Swing an Axe/Maul When Splitting Firewood. [00:29:30] Kiteboarding. [00:31:38] Interview: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson. [00:32:18] Overhead squat, break the stick. [00:33:17] Uneven beach muscles. [00:35:32] Vision. [00:35:47] Abraham Maslow and Maslow’s Hammer. [00:36:43] The road trip. [00:38:19] Finding your tribe. [00:40:01] Robb Wolf. [00:40:14] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work by Steven Kotler. [00:40:36] Robert Sapolsky. [00:41:49] Study social group. [00:43:36] Podcast: Aaron Alexander on Mind Pump. [00:44:54] AcroYoga. [00:48:27] The EPP pre-requisites. [00:49:05] Mastermind Talks. [00:50:07] Standing on the shoulder of giants. [00:51:34] YouTube Channel: Nourish Balance Thrive. [00:52:38] The Glottal T. [00:53:57] Group coaching. [00:56:26] Align Therapy Courses. [01:00:23] Gym bodies. [01:01:08] UJ Ramdas Productivity Planner on IntelligentChange.com. [01:02:17] Santa Cruz Nomad. [01:03:32] Productivity Planner. [01:07:33] Movement makeover. [01:09:21] Interview: The Migraine Miracle with Josh Turknett. [01:11:46] Lack of intention. [01:12:54] Go see Aaron at Crossfit LA in Santa Monica. [01:13:15] Barbell Shrugged. [01:15:55] Align Podcast. [01:16:27] Band with door anchor.

Paul Laursen, PhD, is an adjunct professor, performance physiologist and coach. He has published over 100 peer-reviewed papers in exercise and sports science journals, and this work has been cited more than 3000 times. Paul is coach and support to numerous elite and professional athletes across multiple endurance-based sports and is himself lightning-fast triathlete with performances across Olympic to Ironman distance events. Paul is an early adopter and technology-savvy geeks at the pointy end of discovery. In this interview, I’m joined by Tommy Wood, MD, PhD, to discuss high-intensity interval training (HIIT). Earlier this year, I went straight into some 3-8 hour races having done no long (20 min work period) intervals at all, a first for me as a competitive mountain biker. Almost all of my training consisted of MAF paced work and so I wondered why I ever did HIIT and that lead to this show. You can find Paul at his new home over at plewsandprof.com Here’s the outline of this interview with Paul Laursen: [00:00:24] High Performance Sport New Zealand. [00:00:34] Professor Paul Laursen on PubMed. [00:03:19] Endurance athlete definition. [00:05:00] Intensity definition. [00:05:44] Critical Power. [00:07:38] Aerobic threshold: 1 mmol increase in blood lactate above baseline (MAF). [00:08:52] Critical Power: maximal lactate steady state (30-60 min). [00:09:40] VO2 Max (2.5 min up to 8 min). [00:10:38] Anaerobic Speed Reserve Project by Gareth Sandford. [00:10:50] Maximal Power. [00:12:53] 2K rowing test. [00:17:43] More than one way to skin a cat. [00:19:51] Continuous blood glucose monitoring. [00:20:20] Polarised training model. [00:21:49] Does grey zone training provide some benefit you can't get from polarised? [00:23:13] Stress fractures. [00:25:09] Mindfulness. [00:26:35] Dr Daniel Plews. [00:28:17] Training for IRONMAN. [00:28:51] 80/20 aerobic/intensity. [00:31:47] TrainingPeaks TSS. [00:32:17] BANISTER, E. W. (1991). Modelling elite athletic performance. In: MacDougall, J.D.; Wenger, H.A. & Green, H.J. eds. Physiological testing of the high performance athlete. Champaign, IL, Human Kinetics Publishers Ltd., pp 403–424. [00:32:57] TrainingPeaks Performance Management chart. [00:34:28] Blog: Marco Altini on Heart Rate Variability (HRV). [00:35:05] Paper: Comparison of Heart Rate Variability Recording With Smart Phone Photoplethysmographic, Polar H7 Chest Strap and Electrocardiogram Methods” by Plews DJ et al. [00:36:41] Website: Brain.fm. [00:37:50] Interview: The Migraine Miracle with Dr Josh Turknett, MD. [00:39:09] Overall rise in HRV in a weekly block of training. [00:40:32] Marco Altini tweet chart. [00:41:15] Website: HRV for Training. [00:41:51] Dr Daniel Plews. [00:41:59] Mark Buchet? [00:43:20] The format of the book. [00:44:37] Artificial Intelligence (AI). [00:46:17] Dr Ken Ford and his publications. [00:46:45] Podcast: STEM-Talk. [00:46:56] Website: Plews and Prof, Plews and Prof on Twitter.

Radical Candor™ is the ability to Challenge Directly and show you Care Personally at the same time. Radical Candor will help you and all the people you work with do the best work of your lives and build the best relationships of your career. Two nearly universal experiences make Radical Candor unnatural. One, most people have been told since they learned to talk some version of “if you don’t have anything nice to say, don’t say it at all.” When they become a boss, the very thing they have been taught not to do since they were 18 months old is suddenly their job. Furthermore, most people, since they got their first job, have been told to be “professional.” Too often, that’s code for leaving your humanity at home. But to build strong relationships, you have to Care Personally. You have to bring your whole self to work. Buy Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity. Here’s the outline of this podcast with Dr Tommy Wood: [00:00:29] Mastermind Talks. [00:01:04] MMT Guests: Ben Greenfield & Dave Asprey. [00:01:53] Carmel Valley Ranch. [00:02:55] Jayson Gaignard [00:05:51] Belgian Waffle Ride. [00:06:11] Lesley Paterson & Simon Marshall at Braveheart Coaching. [00:07:23] Book: Radical Candour by Kim Scott. [00:07:44] Chart. [00:08:51] Obnoxious aggression. [00:10:55] Shit sandwich. [00:11:21] Book: The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers by Ben Horowitz. [00:12:24] Kim Scott. [00:16:06] Viome CEO, Naveen Jain. [00:17:10] Catchbox. [00:17:39] Transcriptome. [00:18:08] Interview: Type 2 Diabetes, Fasting, Your Questions Answered with Dr Jason Fung. [00:18:46] Interview: Why We Get Fat and What You Should Really Do About It with Chris Masterjohn, PhD and Tommy Wood, MD, PhD. [00:19:41] Absentee hatchet job. [00:20:28] Interview: The Migraine Miracle with Dr Joshua Turknett. [00:21:34] Video: The Most Reliable Way to Lose Weight with Chris Masterjohn, PhD. [00:23:23] Article: Should Calorie Counting Be the Main Focus for Somebody Trying to Lose Weight (Body Fat)? by Tommy Wood, MD, PhD. [00:24:20] Tommy's Dad on PubMed. [00:25:09] Flat tire. [00:26:11] STEM-Talk podcast: Gary Taubes discusses low carb diets and sheds light on the hazards of sugar. [00:27:27] Manipulative insincerity. [00:31:33] IFM talk on insulin Buck Institute. [00:33:21] Book: Surely You're Joking Mr Feynman by Richard P Feynman. [00:34:04] Paper: Dominique Chretien, Paule Benit, Hyung-Ho Ha, Susanne Keipert, Riyad El-Khoury, Young-Tae Chang, Martin Jastroch, Howard Jacobs, Pierre Rustin, Malgorzata Rak. “Mitochondria Are Physiologically Maintained At Close To 50 C”. [00:36:25] Paper: Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy’s response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?" Metabolic Syndrome and Related Disorders (2017). [00:41:48] Slack, Torea Rodriguez. [00:44:51] Discourse forum software.

Last weekend Tommy flew from Seattle to San Jose to record with me in person for the Mind Pump podcast, and since it went so well, I thought I’d air the discussion on my show too. If you’re new to Mind Pump, I’d highly recommend you give it a listen. Sal, Justin and Adam record in a purpose-built studio and educate on all things health and fitness with an emphasis on strength, conditioning and critical thinking. In this episode, Sal asks Tommy some great questions on food quality versus quantity. I ask Adam about the Mind Pump avatar, and the transformation people can expect from their MAPS programs. Finally, we talk about our Elite Performance Program and the types of problems we solve for our athletes. We introduce our new 7-minute Elite Performance Analysis tool.

Kristian Manietta is a husband, dad, coach, coeliac, life athlete, entrepreneur and host of the Fat Black podcast. Over the past 11 years, Kristian has helped hundreds of triathletes achieve and even greatly surpass their goals using methods both traditional and unconventional… with the balance more skewed to unconventional. I wanted to get Kristian on to talk about his incredible journey from pro snowboarder to average triathlete to sub 9-hour IRONMAN finisher. Like me and many other of my guests, Kristian has suffered from a multitude of gut problems that he now successfully manages with diet and lifestyle. Here’s the outline of this interview with Kristian Manietta: [00:00:06] Sign up for the Nourish Balance Thrive Highlights email series. [00:00:30] Action item to add to your routine: Be the first person to say hello. [00:02:41] Pro snowboarding. [00:03:54] Buying more snowboards at a shop that was offering trip to Whistler. [00:06:45] Squamish, British Columbia. [00:07:54] 11:27 → 8:57 IRONMAN time. [00:10:48] Friend who was a therapist who was integral in getting through ITB injury. [00:13:08] Grey zone training. [00:13:30] Coach: Chris McGovern. [00:13:45] Interview: Dr Phil Maffetone: Doctor, Coach, Author, Teacher. [00:14:06] Site: Triathlon World Summit. [00:18:25] Nose breathing. [00:19:34] Too many gadgets? [00:21:15] Scheduling volume. [00:23:15] Swimming is the weakness. [00:24:05] IRONMAN mass start. [00:25:12] Interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson. [00:30:04] Site: TrainingPeaks. [00:32:23] Nutrition strategies. [00:34:45] Coeliac diagnosis. [00:38:07] Villous Atrophy. [00:38:53] HLA genotype. [00:39:57] Italy. [00:40:36] The artist formerly known as Adrenal Fatigue. [00:40:46] MTHFR. [00:41:59] DOMS. [00:42:06] NBT People: Will Caterson interview. [00:43:55] Vegan. [00:45:02] 100k per week. [00:48:06] Liver, sardines & bone broth. [00:51:45] Using carbs in racing. [00:52:17] Phat Fibre MCT oil powder. [00:55:09] Finding the sweet spot. [00:56:42] Podcast: Fat Black. [00:58:40] Site: Trispecific. [00:58:54] Facebook community: Trispecific Cafe.

Three times XTERRA World Champion Lesley Paterson is the “little Scottish lassie who packs a mean punch.” In this interview, Lesley talks briefly about her early triathlon days and later success in the offroad world. I wanted to get Lesley on for two reasons, first, because I knew she’d been working with Chris Kresser and the Taymount Clinic to resolve longstanding gut and Lyme issues. Secondly, I wanted Lesley to talk about her new book, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion. Lesley co-authored the book with her sports psychologist husband Simon Marshall, PhD and I’d highly recommend to anyone looking to get the most out of their brain to maximise endurance. Sorry about the swearing! My goal was not to offend. Honest. Here’s the outline of this interview with Lesley Paterson: [00:00:00] PHAT FIBRE, Article: How to Use MCT Oil to Fuel an IRONMAN Triathlon, and, How Endurance Training Affects Carbohydrate Tolerance by Megan Roberts, MSc, and Tommy Wood MD, PhD. [00:00:24] Interview: Lauren Peterson, PhD. [00:00:35] YouTube: The Lesley Paterson Story by the Taymount Clinic. [00:01:12] Site: International Triathlon Unit, or ITU racing. [00:02:06] Site: XTERRA: Global Off-Road Triathlon and Trail Running Series. [00:03:57] Being out in nature. [00:04:14] Quote: “If it were easy, they'd call it IRONMAN” — Bob Babbitt. [00:07:27] Gut issues. [00:08:04] Antibiotics and Accutane. [00:09:29] Weight gain. [00:10:05] Lyme disease. [00:10:35] 6% bodyfat. [00:11:25] Site: Taymount Clinic. [00:11:48] Podcast: Chris Kresser interview with Glenn Taylor of the Taymount Clinic and an Update show. [00:13:00] Sign up for our Highlights series. [00:14:35] Ozone and IV therapy. [00:15:07] Interview: Dr David Minkoff. [00:16:06] The artist formerly known as Adrenal Fatigue. [00:16:26] Carbs. [00:17:01] SIBO. [00:18:10] The Taymount experience. [00:21:05] The gut brain connection. [00:23:25] Types of athlete at Braveheart Coaching. [00:25:01] Site: BMC bike racing team. [00:25:35] Professor Steve Peters. [00:26:33] TED Talk: Optimising the Performance of the Human Mind: Steve Peters at TEDxYouth@Manchester 2012. [00:28:06] Do you want to be having these feelings right now? If no, the chimp is in charge. [00:29:31] Alter ego. [00:32:46] Athlete identity issues. [00:40:30] Race: Sea Otter Classic. [00:42:48] Finding gratitude. [00:44:12] Being mindful during the race. [00:45:10] Negative thoughts. [00:46:26] Music. [00:48:25] Site: Braveheart Coaching.

After completing high school and college in just six years, Abel James graduated as a Senior Fellow with Honors at Dartmouth College with a concentration in Psychological and Brain Sciences. Despite some early successes in his life, in his early 20’s, Abel James found himself facing failure. Financially stressed, over-trained, over-worked, 30 lbs overweight and suffering a devastating loss due to an apartment fire, his health came crashing down and he found himself at rock bottom. As a self-proclaimed “nerd”, Abel hit the books hard and learned how to biohack himself back to health. Now, Abel is dedicated to helping others, who’ve faced the same challenges that he did, recover their health and fitness through his New York Times bestselling book, The Wild Diet, and his award-winning web series, Fat-Burning Man. He is also a multi-instrumentalist and serial entrepreneur. Abel lives with his wife Alyson and his yellow lab, Bailey, in the mountains of Wilder, TN. Here’s the outline of this interview with Abel James: [00:01:14] Why do you do this work? [00:02:59] 30 lbs overweight and the stress of an apartment fire. [00:04:32] Honest Abe's tips. [00:05:37] Quote: “Keeping a hundred pounds off for five years, that's special.” [00:07:04] The importance of being a performer. [00:08:13] Abel’s YouTube channel, including his first videos. [00:09:00] Video version of this interview. [00:10:00] Book: The Wild Diet: Go Beyond Paleo to Burn Fat, Beat Cravings, and Drop 20 Pounds in 40 days by Abel James. [00:11:32] Weston A. Price Foundation. [00:14:16] Dr Jack Kruse & Jimmy Moore. [00:14:49] Hippy Parents, Preventing and Reversing Chronic Disease by Dr Tommy Wood at Icelandic Health Symposium 2017. [00:15:23] Dr Deborah Gordon. [00:16:26] A day of eating on The Wild Diet. [00:16:58] Mark Sisson. [00:17:36] Robb Wolf. [00:19:36] The use and abuse of marketing in health and fitness. [00:20:40] How do you do the diet on food stamps? [00:21:01] Instacart in Austin. [00:21:14] Abel’s brother James lives on a farm in Upstate NY. [00:22:02] Working for food on local farms. [00:22:27] 50% of Americans live from paycheck to paycheck. [00:24:22] Social isolation. [00:26:53] The use of humour and authenticity. [00:28:56] Quote: “Make great content that you know is the best you can do at that moment.” [00:29:23] Site: Wayback Machine. [00:31:00] First book: The Musical Brain by Abel James. [00:32:33] Hustling as a musician. [00:34:43] What do you think the world needs more of? [00:35:28] Book: Incorporating Herbal Medicine Into Clinical Practice by Angella Bascom, ARNP. [00:39:03] If you had to start again, what would you do? [00:40:02] Site: Quora. [00:42:27] The transition into TV. [00:44:22] ABC’s “My Diet is Better Than Yours” show featuring The Wild Diet and Abel James. [00:46:00] Abel James doing sprints in a bacon suit on ABC’s “My Diet is Better Than Yours” show. [00:47:33] The Annual Oxford vs Cambridge boat race. (Viking edition). [00:49:20] Membership Site: Fat Burning Tribe. [00:50:54] Paleo f(x). [00:51:31] Start a community. [00:52:59] Quote: “The hardest part is always right before the best part…” [00:54:43] Quote: “Take on the challenges that are really appealing to you.” [00:55:07] Album: Swamp Thing by Abel James. [00:55:39] Site: Abel James: Author/Musician/Talk Show Host/Adventurer.

Sam Feltham has been in the health and fitness industry for over a decade. He started out as a party coordinator at a sports centre and worked his way up to study at the European Institute of Fitness and qualified as a Master Personal Trainer. After 5 years of running a fitness boot camp business and a successful podcast called Smash The Fat, Sam decided to move away from that business in order to fully focus on improving public health by setting up and directing the Public Health Collaboration. In the UK, 25% of adults are obese and type 2 diabetes has risen by 65% in 10 years, both cost the NHS £16 billion a year. The Public Health Collaboration is a charity dedicated to informing and implementing healthy decisions for better public health. The PHC seeks to avert the crisis by informing healthcare professionals and the public with evidence-based reports and implementing initiatives. Here’s the outline of this interview with Sam Feltham: [00:00:00] Article: The Tea That Mimics the Effects of Exercise. TL;DR hormetea.com [00:00:14] Presentation: Low Carb Breckenridge 2017: Creating Change in Public Health by Sam Feltham. [00:02:57] The European Institute of Fitness. [00:04:14] Book: Why We Get Fat: And What to Do About It by Gary Taubes. [00:04:29] Blogs: Mark Sisson and Robb Wolf. [00:05:01] Smash The Fat Podcast and YouTube channel. [00:05:59] Public Health Collaboration Crowdfunding. [00:06:28] Report: Healthy Eating Guidelines & Weight Loss Advice For The United Kingdom. [00:06:38] Public Health England’s response to Public Health Collaboration’s report: Eat Fat, Cut the Carbs and Avoid Snacking To Reverse Obesity and Type 2 Diabetes. [00:07:26] Obesity in the UK is at 25% and has been steadily increasing. [00:07:51] In the UK, 6% of the population has type 2 diabetes and 35% have pre-diabetes costing the UK $10 billion annually. [00:09:17] Sam's overfeeding experiment. [00:11:09] Harris-Benedict Equation. [00:14:33] Sleep apnoea and asthma. [00:15:58] Bloodwork and BOD POD. [00:17:18] Different types of fat deposition: subcutaneous vs visceral. [00:19:16] Vegan arm of the experiment. [00:22:09] Type 1 Diabetes. [00:26:02] The 57 randomised controlled trials on the Public Health Collaboration website. [00:27:44] Interview: Professor Richard Feinman. [00:32:36] NHS spends $3 billion looking after smokers while the tax is $7 billion. [00:34:42] Healthy Eating Guidelines mp3 and PDF. [00:37:07] Real Food Lifestyle. [00:38:38] Real Food Lifestyle for Weight Loss. [00:40:24] Report: Eat Fat, Cut the Carbs and Avoid Snacking to Reverse Obesity and Type 2 Diabetes. [00:41:22] Website: Public Health Collaboration. [00:42:32] PHC’s Advisory Board members include Dr Aseem Malhotra, Dr Tamsin Lewis, Dr Rangan Chatterjee, Dr David Unwin and others.   [00:43:21] Presentation: Low Carb Breckenridge 2017: The Glycaemic Index: Helping Patients in Primary Care with T2D by Dr David Unwin. [00:44:43] Public Health Collaboration Annual Conference 2017. [00:45:08] Real Food Lifestyle General Practitioner map.

As Scientific Director at Nourish Balance Thrive, Megan is a research scientist who helps keep the program state of the art. She received her BS in Exercise Biology and MSc in Nutritional Biology at UC Davis where her research focused on the effects of low carbohydrate and ketogenic diets on longevity and healthspan in mice. In her free time Megan enjoys reading, long walks in the sunshine, weight lifting, martial arts, and hiking in the Colorado mountains. You could listen to this interview to learn: How Megan recovered her gut health. The best diet to gain lean mass (for the underweight). About allostatic load. Here’s the outline of this interview with Megan Roberts: [00:01:14] IHH-UCSF Symposium on Functional Medicine and the Paleo Approach. [00:01:30] Presentations: Robb Wolf, Dr Stephan Guyenet, Dr Justin Sonnenburg. [00:02:55] The road to medical school. [00:03:14] Blog post: Why Your Ketogenic Diet Isn’t Working Part One: Underfueling and Overtraining. [00:04:34] Integrating all the information. [00:04:59] Dr Ron Rosedale, Dr Dominic D'Agostino. [00:06:43] Allostatic load aka, "the stress bucket". [00:07:40] Gluten and dairy sensitivities. [00:08:01] Presentation: Dr Tommy Wood at Icelandic Health Symposium. [00:08:39] White blood cell counts and getting sick. [00:10:03] Book: Why Zebras Don't Get Ulcers by Dr Robert Sapolsky. [00:12:33] Favouring micronutrients over macronutrients. [00:14:05] Learning to be mindful. [00:14:51] Interview: How to Think Yourself Younger, Healthier, Faster with Dr Ellen Langer. [00:15:52] Presentation: The Way to the Man's Heart Is Through the Stomach, Dr Tommy Wood. [00:16:16] Blog post: How to Prevent Weight Loss (or Gain Muscle) on a Therapeutic Ketogenic Diet. [00:16:52] Sumo wrestlers. [00:17:12] Interview: Keto Summit with Dr Chris Masterjohn. [00:18:22] Interview: How to Achieve High Intensity Health with Mike Mutzel. [00:19:07] Interview: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:20:46] Headspace. [00:23:59] Critical thinking and seeing shades of grey. [00:25:05] Timing carb intake. [00:26:34] Adapting to altitude in Colorado. [00:28:01] Will the ketogenic diet extend longevity? [00:28:25] The limitations of rodent studies. [00:29:30] Gender differences for the ketogenic diet. [00:29:59] Blog Post: The IRONMAN Guide to Ketosis. [00:32:50] Ben Greenfield's experience on a ketogenic diet. [00:33:06] Dr Mark Cucuzzella, Zach Bitter. [00:34:56] Interview: How to Use Biomedical Testing for IRONMAN Performance with Bob McRae. [00:35:10] Blog post: How to Use MCT Oil to Fuel an IRONMAN Triathlon, and, How Endurance Training Affects Carbohydrate Tolerance. [00:36:12] PHAT FIBRE v2. [00:37:39] Blog post: Why Your Ketogenic Diet Isn’t Working Part One: Underfueling and Overtraining.

Find your path to a migraine-free life in the “Ultimate Guide” by headache expert, best-selling author, and longtime migraine sufferer, Dr Joshua Turknett, MD. After receiving his Bachelor’s Degree in Neuroscience from Wesleyan University and his Medical Degree from Emory University, he went on to neurology residency training for four years at Shands Hospital at the University of Florida. Josh has been practicing neurology in the Atlanta, Georgia area since 2005. As a migraine sufferer, Josh takes great satisfaction in helping fellow migraineurs take control of their headaches. Josh has a special interest in the role of nutrition and lifestyle in neurological illness. He blogs on these subjects and more and has also authored a best-selling book called The Migraine Miracle. Outside of his professional life, Josh enjoys playing a wide range of sports and string instruments with a special fondness for both tennis and the 5-string banjo. His love for the 5-string banjo has developed into several notable endeavours including an album of banjo music for children, and an online learning company called Brainjo, where he teaches people how to play the banjo and create a musical brain by hacking the science of neuroplasticity. Some of my favourite Josh quotes: “Seduced by our powers of reductionism” “Just play the game!” Here’s the outline of this interview with Josh Turknett, MD: [00:00:15] Ancestral Health Symposium 2014 talk - Migraine as the Hypothalamic Distress Signal. [00:00:54] Josh's migraine story. [00:03:00] Book: The Migraine Miracle. [00:03:29] Migraine symptoms. [00:06:15] Warning signs: prodrome. [00:06:55] Aura phenomenon. [00:07:53] 1 in 5 women and 1 in 10 men suffer from migraines. [00:09:00] Standard of care - drugs. [00:10:37] Triptans. [00:12:12] Causes of migraines. [00:13:06] Distress signal of an overwhelmed hypothalamus. [00:14:52] Sleep and circadian rhythms. [00:15:03] Metabolic flexibility. [00:17:00] Reactive hypoglycaemia. [00:17:48] The migraine threshold chart. [00:18:30] Inflammation. [00:20:54] Obesity and migraines. [00:23:15] Physicians for Ancestral Health 2017 talk - “How to Win at Angry Birds: Moving Towards a More Efficient Practice Model” Josh Turknett, MD. [00:25:03] “Seduced by our powers of reductionism” -- Josh Turknett, MD [00:30:15] The best diet for migraineurs. [00:31:50] Ketogenic diets. [00:32:24] Oliveira, Marcela de Almeida Rabello, et al. "Effects of short-term and long-term treatment with medium-and long-chain triglycerides ketogenic diet on cortical spreading depression in young rats." Neuroscience letters 434.1 (2008): 66-70. [00:34:02] The Three Pillars: Eliminate Rebound, Eliminate Mismatch, Establish Metabolic Flexibility. [00:36:08] Gut symptoms: blog post. [00:36:53] eBook: The Ultimate Guide. [00:37:52] Support group: Facebook group and meal plans Primal Provisions. [00:38:32] Support group: Migrai-Neverland. [00:39:08] The wall of inspiration. [00:40:23] Teaching the banjo: Brainjo. [00:41:45] Gourd banjo. Also see, Why the Banjo is Best.

Jonathan Levi is an experienced entrepreneur and angel investor from Silicon Valley. After successfully selling his Inc 5,000 rated startup in April of 2011, Jonathan enlisted the help of speed-reading expert and university professor Anna Goldentouch, who tutored him in speed-reading, advanced memorization, and more. He saw incredible results while earning his MBA from INSEAD, and later went on to teach a best-selling online course on the subject. With this unique skill, Jonathan has become a proficient life hacker, optimising and “hacking” such processes as travel, sleep, language learning, and fitness. I recently had the privilege of featuring as a guest on Jonathan’s Becoming Superhuman podcast where we talk about an engineering approaching to creating health versus the medical approach for episodic illness. You could listen to this podcast to find out why and how to become a better learner. After all, “learning is the only skill that matters.”--Jonathan Levi. Here’s the outline of this interview with Jonathan Levi: [00:00:35] Becoming Superhuman podcast. [00:00:44] Podcast with Robb Wolf. [00:01:24] Problems learning in an academic setting. [00:01:55] ADD. [00:02:34] Unhappy adolescence. [00:02:49] Methylphenidate hydrochloride (Ritalin). [00:03:51] MBA program. [00:04:46] Professor Anna and Dr Lev Goldentouch. [00:06:15] Ted Talk: What If Schools Taught Us How To Learn? [00:07:12] Humans have a heavy preference for visual learning. [00:07:32] Newtonian physics. [00:09:10] Dr Ben Lynch, ND. [00:09:25] Organic acids testing, dopamine and tyrosine. [00:10:11] Learning is the only skill that matters. [00:10:26] Book: Becoming a Supple Leopard by Kelly Starrett. [00:10:42] Book: The Game by Neil Strauss. [00:11:12] Keto for brain health, fasting. [00:11:42] Magnesium deficiency. [00:12:09] Movement & exercise, norepinephrine. [00:13:19] Machine learning. [00:14:08] Book: Surely You're Joking, Mr Feynman! [00:14:56] Harry Lorayne. [00:15:07] Steve Jobs. [00:16:18] Debating. [00:19:18] Udemy. [00:22:31] Book: Moonwalking with Einstein by Joshua Foer. [00:25:37] Method of loci. [00:26:04] Neurons & synapses. [00:27:20] Hippocampus. [00:28:59] 5-HT4 serotonin receptor. [00:30:00] Book: The Adventures of Tom Sawyer by Mark Twain. [00:30:32] Ron White memory champion. [00:31:34] Anki flashcard software. [00:33:16] PageRank. [00:34:02] Clarke, Robert, et al. "Effects of homocysteine lowering with B vitamins on cognitive aging: meta-analysis of 11 trials with cognitive data on 22,000 individuals." The American journal of clinical nutrition 100.2 (2014): 657-666. [00:34:24] Spritzlet. [00:35:25] Evelyn Wood speed reading technique. [00:35:52] Pre-reading. [00:37:08] “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”--Abraham Lincoln. [00:38:39] The visual abstract. [00:40:27] Caring about the thing that you're trying to remember. [00:40:50] AcroYoga. [00:43:21] Malcolm Knowles. [00:43:58] Book: The China Study by T. Colin Campbell and Denise Minger rebuttal. [00:46:17] Become a SuperHuman: Naturally & Safely Boost Testosterone. [00:47:12] jle.vi/drugs [00:47:37] Sam Harris. [00:47:50] jle.vi/kombucha [00:48:13] Book: Stealing Fire by Steven Kotler. [00:49:39] Funktion-One sound system. [00:50:55] Meditation. [00:51:54] Modulating cortisol response. [00:53:17] becomeasuperlearner.com [00:53:42] becomingasuperhuman.com [00:54:49] Wim Hof. [00:55:38] Dr Bryan Walsh, ND.

No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease– yet two-thirds of Americans do precisely that. In his book The Hungry Brain, Stephan J. Guyenet, PhD argues that the problem is not necessarily a lack of willpower or an incorrect understanding of what to eat. Rather, our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don’t care about how you look in a bathing suit next summer. After earning a BS in biochemistry at the University of Virginia, Stephan pursued a PhD in neuroscience at the University of Washington, then continued doing research as a postdoctoral fellow. He spent a total of 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of eating behaviour and obesity. His publications in scientific journals have been cited over 1,400 times by his peers. Here’s the outline of this interview with Stephan Guyenet: [00:01:01] Bland Food Cookbook. [00:01:57] Book: Wired to Eat, Book: The Case Against Sugar. [00:03:30] Neuroregulation of appetite. [00:05:04] How the brain makes decisions. [00:07:30] The Hungry Brain is for everyone. [00:09:51] How complete is the book? [00:11:31] Is it compatible with Taubes’s work? [00:14:38] Book: The Potato Hack. [00:15:40] Washington Potato Commission Leader Goes On All-Potato Diet. [00:15:56] Spud Fit guy. [00:16:40] Podcast with Ellen Langer: How to Think Yourself Younger, Healthier, and Faster. [00:17:06] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:19:24] Leptin, CCK, GLP-1. [00:20:08] Bariatric surgery, [00:22:36] Food preferences originate in the brain. [00:24:47] Glucose homoeostasis. [00:26:22] Steven, Sarah, et al. "Very low-calorie diet and 6 months of weight stability in type 2 diabetes: pathophysiological changes in responders and nonresponders." Diabetes Care 39.5 (2016): 808-815. [00:27:30] Dopamine: the learning chemical. [00:27:45] David Silver's Reinforcement Learning course. [00:33:20] Robert Sapolsky Dopamine Jackpot video. [00:34:07] Nose poking (optogenetics) experiment. [00:34:48] Light-activated ion channels. [00:38:08] Drug addiction [00:39:18] Book: The Distracted Mind: Ancient Brains in a High-Tech World. [00:41:50] Prescription for athletes looking to improve their body composition. [00:42:37] Effort barriers. [00:44:08] Satiety is generated by the brain based on what's going on in the GI tract. [00:45:51] Water, fibre, and protein create satiety. [00:46:13] Palatability. [00:48:28] First interview: Leptin and Hyperpalatable Foods with Stephan Guyenet. [00:49:09] Theobromine. [00:51:22] Book: The Hungry Brain. [00:51:27] stephanguyenet.com and wholehealthsource.org.

Nick J. Ashill is a British Professor of Marketing at the American University of Sharjah. Nick is a former international hockey player now turned ultra endurance athlete, having competed in the Marathon des Sables, London to Brighton and the Comrades in South Africa. At the time of writing, Nick is running 5,400 km across Transcontinental America from west to east and in doing so raise awareness and funds for the Pulmonary Fibrosis Trust. You could listen to this podcast to find out about how Nick transitioned from a high-carb to high-fat diet to quicken recovery and reduce inflammation. Nick also talks about his training, hydration and supplementation strategy. Follow Nick on his adventure over at www.nickrunsamerica.com Here’s the outline of this interview with Nick Ashill: [00:00:49] Rugby: New Zealand vs Wales. [00:01:03] Pulmonary Fibrosis Trust. [00:02:32] Marathon des Sables. [00:03:51] London 2 Brighton Challenge. [00:04:02] Comrades Marathon. [00:05:29] Transitioning from a high-carb to a high-fat diet. [00:07:24] Weight loss on keto. [00:08:04] Improved recovery. [00:08:59] The training plan. [00:10:32] 350 km per week! [00:11:22] The record is 43 days. [00:12:30] 50 km per day during the trans-America attempt. [00:13:35] What might go wrong? [00:14:30] Physical security on Route 66. [00:16:17] Hydration plan. [00:16:42] FITNESSFUEL. [00:17:52] The dangers of overhydration. See my podcast with Prof. Tim Noakes. [00:18:43] Coconut oil, avocado, chicken, fish, broccoli. [00:19:27] Sweet potato and butter. [00:20:16] PharmaNAC, EnteroMend and probiotics. [00:21:33] Magnesium, Zinc. [00:22:11] Cramping is gone! [00:23:23] nickrunsamerica.com [00:23:32] You can follow Nick on Facebook, Twitter, and Instagram. [00:23:55] Filming.

In this dense and technical episode with Dr Tommy Wood, we introduce Hormetea! Why Hormetea? We love polyphenols - those magical compounds from plant foods that lend them their bright colours and multiple health benefits. The greens and yellows in tea, the deep orange of turmeric, and purples of berries. Many of these compounds provide some of their benefits by activating the metabolic machinery associated with fasting and autophagy - a process known as hormesis. To get all these great compounds in one place, we went into the kitchen and cooked up a tea - Hormetea. In one serving, you’ll find the best-researched plant polyphenols in doses that have been clinically-proven to reduce inflammation and improve metabolic health, with a touch of pepper to increase bioavailability. We’re sure you’re going to love it! We will send the first 100 people that leave us a 5-star review on iTunes (video instructions) a 50g sample of Hormetea. Please send your US shipping address to support@nourishbalancethrive.com About the Hormetea ingredients: Polyphenols Seem to be synergistic (i.e. EGCG inhibits the enzymes that metabolise quercetin) Anthocyanins (and quercetin) from bilberry Improves glucose tolerance in obese patients (when given with prebiotics) Improves disease score in UC (including reduced calprotectin) Reduces oxidative DNA damage Improves vascular function Improves gait speed and agility in the elderly Reduce insulin and glucose responses to carbs Inhibits MMPs (MS) Matcha - green tea catechins May help reduce fat mass (but requires synergism with caffeine, and may be better in caffeine naive) Improves insulin sensitivity Improves cognitive function in those with cognitive decline (with L-theanine) Reduces carbohydrate absorption (like anthocyanins) Grape seed extract Improves blood pressure and inflammation and glycaemic control in IR Reduces oxLDL Turmeric 1-5% curcumin Increase bioavailability with pepper Likely to not reach high systemic levels - use Meriva BUT 1-2g of turmeric can reduce CRP Improved working memory when given with carb load Rest is good for the gut Indigestion Increased intestinal ALP and reduced permeability? Broccoli seeds Highest content of sulforaphane Activated by heat (~160F) Lots of epidemiological studies on cruciferous veggies and cancer and all-cause mortality (another) But make sure you’re iodine-replete! Activates Nrf2 and antioxidant defence BrSp extracts are neuroprotective in rats Improves insulin resistance in T2DM Improved behaviour in ASD Improves 8-OHdG, GGT, and ALT in those with fatty liver Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this podcast with Tommy Wood, MD, PhD: [00:00:29] Icelandic Health Symposium. Tommy's talk from last year’s event. [00:02:25] This year’s event is called Who Wants to Live Forever. [00:02:41] Maryanne DeMasi was last year’s host, this year it’s Tommy! [00:02:55] Speakers: Ben Greenfield, Dr Bryan Walsh, Diana Rogers, Dr Dominic D’Agostino, Dr Doug McGuff, Dr Rangan Chatterjee, Dr Satchidananda Panda. [00:03:49] Speaker dinner. [00:03:58] Practitioner workshop. [00:04:59] Mountain biking in Iceland. [00:05:18] PHAT FIBRE, Wood, Thomas R., and Christopher Kelly. "Insulin, glucose and beta-hydroxybutyrate responses to a medium-chain triglyceride-based sports supplement: A pilot study." Journal of Insulin Resistance 2.1 (2017): 9. [00:06:46] PFv2 is more ketogenic (C8 oil). [00:07:01] Some glucose is required even in low-carb athletes. [00:07:37] Professor Kieran Clarke. [00:09:06] Testing nutritional supplements. [00:10:10] Professor Elizabeth Nance. [00:10:48] Hormetea. [00:11:14] Hormesis. [00:11:32] Plant polyphenols. [00:12:03] Rhonda Patrick, PhD. [00:13:28] Anthocyanins. [00:13:53] Root causes of MS talk. [00:16:02] Berries at the farmer's market. [00:16:53] Frozen berries can be found online. [00:17:19] Matcha green tea. [00:18:52] Grapeseed extract (not grapefruit seed extract). [00:20:38] Turmeric. [00:21:33] Meriva. [00:22:33] Broccoli sprouts. [00:24:03] Morning smoothie. [00:24:14] NRf2. [00:26:18] Hormesis in the metabolically deranged. [00:27:09] 8-hydroxy-2' -deoxyguanosine (8-OHdG). [00:28:12] Hormetea preparation instructions. [00:29:27] Video instructions for review. [00:31:57] Organic acids test (OAT). [00:32:24] Podcast: Bill Shaw, PhD. [00:33:35] Tommy's results: before and after. [00:33:46] Qualia (we have no financial affiliation). [00:35:21] PhD defence. [00:36:07] Acute stimulation then a come down. [00:38:23] MOA dopamine. [00:40:05] Professor Robert Sapolsky dopamine video. [00:42:05] Noradrenaline (because there ain’t no receptor for norepinephrine). [00:43:10] Serotonin. [00:44:28] Kyurinate and quinolinate. [00:44:56] 5-HTP [00:47:30] Book a free EPP Starter Session. [00:48:43] Model of encephalopathy of prematurity at the University of Washington. [00:53:53] Sign up for our Highlights email.

Peter H Backx, PhD is a senior scientist at Toronto General Hospital Research Institute and also at York University. Dr Backx is a recognised expert in cardiac mechanics, heart failure and arrhythmias. His research focuses on the role of ion transport, ion channels and myocardial signalling in the initiation and progression of heart disease with a particular interest in atrial fibrillation. He holds a patent on tissue-specific drug delivery and has published over 190 peer-reviewed articles, many in the top tier journals like Cell, Nature, Nature Medicine, Journal of Clinical Investigation and Circulation Research. His work has been cited over 12,900 times, with over 5600 in the last 5 years. Dr Backx has delivered over 150 distinguished invited lectures at the national and international level. You could listen to this podcast to learn more about the causes of arrhythmias in endurance athletes. Special thanks to Mark Featherman for the introduction to Dr Backx and also some excellent questions. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline with Peter H Backx, PhD: [00:00:06] Book: The Haywire Heart: How too much exercise can kill you, and what you can do to protect your heart. [00:00:21] PHAT FIBRE MCT oil powder. [00:01:27] Toronto General Hospital Research Institute (TGHRI). [00:01:50] Atrial arrhythmias. [00:03:23] The electrical system of the heart. [00:04:04] SA node. [00:07:30] Main symptoms: fatigue, dizziness. [00:09:02] Peter is trained as a cardiac electrophysiologist. [00:09:18] Sudden cardiac death. [00:09:43] Ventricular tachycardia. [00:10:23] The dangers of afib. [00:11:03] Paroxysmal (acute) afib. [00:12:07] Tommy and Mark Cucuzzella podcast: greatest risk endurance athletes doing more than an hour per day for 20 years. [00:13:01] Biggest risk factor is ageing. [00:13:36] CVD risk factors are also predictive of afib. [00:14:39] Is there a threshold? [00:15:25] Athletes may be at great risk for vfib. [00:17:30] Genetic predisposition. [00:18:33] Exosome (genetic) testing. [00:19:15] Ion channels. [00:20:17] Ablation. [00:22:24] Mark Featherman, you rock! [00:22:55] If you continue doing the same thing, will you develop another arrhythmia? [00:24:44] Finding the sweet spot of exercise. [00:25:36] Exercise intensity. [00:26:20] Polarised training. See Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:27:00] Rodent studies. [00:28:18] Only the mice running on weighted wheels developed pathological changes. [00:32:13] Chronic inflammation. [00:32:41] Rheumatoid arthritis. [00:34:05] TNF-a is a mechanosensor. [00:34:58] TNF-a inhibitors. [00:35:51] Etanercept. [00:36:09] XPro®1595. [00:37:02] Blood testing for TNF-a. [00:37:41] Kroetsch, Jeffrey T., et al. "Constitutive smooth muscle tumour necrosis factor regulates microvascular myogenic responsiveness and systemic blood pressure." Nature Communications 8 (2017). [00:39:01] Sebastian Bolz, PhD. See Hui, Sonya, et al. "Sphingosine-1-phosphate signaling regulates myogenic responsiveness in human resistance arteries." PloS one 10.9 (2015): e0138142. [00:41:11] The atria as an endocrine organ, see atrial natriuretic factor. [00:42:36] Stretching the atria. [00:42:46] Alcohol. [00:43:54] Increased parasympathetic activity. [00:45:43] Low-dose alcohol is a stimulant, at higher doses, it's a depressant. [00:47:31] Caffeine. [00:50:12] Acid reflux. [00:50:37] Vagus nerve. [00:51:54] A hiatal hernia. [00:52:37] Proton pump inhibitors and dementia. [00:53:21] The 2016 Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his discoveries of mechanisms for autophagy. [00:53:54] Lysosomes. [00:55:03] The vulnerability period increases the chances of a “false start”. [00:58:18] Vagus nerve releases acetylcholine. [01:00:34] Are ablation procedures overperformed? [01:01:14] Stroke. [01:03:16] Increased back pressure “volume overload” models. [01:05:03] Heart & Stroke/Richard Lewar Centre of Excellence. [01:05:39] York University, Canada. [01:05:56] MRI on cyclists. [01:06:39] PubMed author search for Peter H. Backx. [01:07:34] Developing methods for producing atrial cardiomyocytes from stem cells.

In this episode, Dr Tommy Wood turns the mic on one of our favourite podcast hosts, Mike Mutzel. Mike has a B.S. in Biology and M.S. in Clinical Nutrition and is a graduate of the Institute for Functional Medicine. He is an independent consultant for one of the world’s leading professional nutrition companies (XYMOGEN) and the host of the High Intensity Health show. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline of this interview with Mike Mutzel: [00:00:26] High Intensity Health. [00:00:37] Book: Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. [00:01:07] Health history. [00:01:59] Biotics Research. [00:02:36] University of Colorado medical school. [00:03:27] XYMOGEN supplements. [00:08:13] Finding a practitioner. [00:09:48] Incretins. [00:10:13] Bariatric surgery. [00:11:05] GLP-1, GLP-2, GIP-1, PYY. [00:11:57] L-cells. [00:13:08] Metformin. [00:13:25] Berberine. [00:13:30] Whey protein. [00:13:42] Dietary fat and CCK. [00:13:52] Polyphenols. [00:14:42] Chew your food. [00:15:58] Unprocessed food. [00:17:30] Mike's home environment. [00:19:25] Chickens and dogs. [00:20:30] Podcast: Social isolation Bryan Walsh, ND. [00:20:40] Tommy’s IHS talk. [00:23:13] Managing your spouse [00:25:35] Men who get married live longer but women don't. [00:26:27] Circadian biology. [00:26:38] Alessandro Ferretti. [00:27:13] HRV. [00:28:35] Ketogenic diet mood changes. [00:30:21] Angela Poff in Dominic D'Agostino’s lab. [00:33:03] Spreading the word. [00:33:27] PHAT FIBRE. [00:34:43] Eating junk food on a plane. [00:35:58] Mark Hyman, MD. [00:36:37] Time restricted feeding. [00:38:37] Raymond Edmunds of Optimal Ketogenic Living. [00:39:55] Jason Fung, MD. [00:41:31] Maintaining strength. [00:41:51] Ron Rosedale, MD. [00:42:57] Morning routine. [00:45:26] Traveling. [00:46:37] Stuck in a elevator with a politician. [00:48:11] Modern agriculture and community gardening. [00:49:08] Detroit grocery stores. [00:50:19] Mouth taping. [00:50:54] High Intensity Health on YouTube, Facebook, Instagram.

Tawnee Prazak, MS, CSCS, is a triathlete and triathlon coach living in Laguna Beach, California. She’s been involved in the endurance world for nearly a decade and is considered one of today’s leading experts in the field of endurance training, racing, strength training, nutrition and wellness. When I first started listening to Tawnee’s Endurance Planet podcast, I was utterly addicted to carbohydrate, unable to go more than 40 minutes on the bike without sucking down 30g of sugar in the form of a maltodextrin gel. Week by week her fat-adaptation message sank in, and with some help of UCAN Superstarch training wheels, I was able to dig myself out of that hole. You should listen to this interview to learn how Tawnee overcame an eating disorder and restored her hormone health; all while continue to enjoy endurance sports. Check out Life Post Collective, Tawnee's inner-circle community and holistic wellness hub that focuses on taking your health, fitness and nutrition to the next level. People can get access to Tawnee, all her coaching resources, recipes, webinars, like-minded members, and more. Use code "lpc4me" to get your first month free, after that it's just $10/mo. Contact Tawnee for coaching or consults at coachtawnee.com Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Tawnee Prazak: [00:00:22] Endurance Planet podcast. [00:02:47] The Paleo Mom. [00:03:55] Tawnee's approach to triathlon in 2007. [00:06:11] The peak before the crash. [00:07:37] Anorexia. [00:08:58] Using training as an excuse for disordered eating. [00:09:49] LCHF. [00:11:01] Specialising in not specialising; Low-carb Breckenridge. [00:13:33] The anorexia diagnosis. [00:16:14] Amenorrhoea. [00:17:04] Oral birth control. [00:18:35] Bone density. [00:20:14] Cognitive decline and CVD risk; see Ann Hathaway podcast below. [00:20:54] The female triad: low energy availability, amenorrhoea, decreased bone density. [00:21:08] “Relative Energy Deficiency in Sport” (RED-S). [00:22:06] Fertility. [00:23:00] Podcast: Ann Hathaway, MD. [00:23:52] Root causes of the triad. [00:24:09] Stress (of all types). [00:25:49] Learning to say no. [00:26:53] Productivity . [00:27:39] Over-exercising. [00:27:59] Too low-carb. [00:28:44] Book: No Period. Now What?: A Guide to Regaining Your Cycles and Improving Your Fertility by Nicola J Rinaldi, PhD. [00:30:05] Teasing apart the effect of low-carb. [00:31:00] Gender differences. [00:31:33] Book: Deep Nutrition: Why Your Genes Need Traditional Food by Cate Shanahan, MD [00:32:55] Cycling carb intake. [00:33:34] Rapid weight loss, [00:33:54] Trauma , [00:35:27] Compatability of fat-adaptation and hormonal health. [00:37:01] Cat skiing. [00:39:40] Tawnee's sweet spot is 90-120g CHO per day. [00:42:27] UCAN Superstarch, and a honey solution. [00:44:49] Energy availability formula: 30 kCal per kg of lean body mass, see Reed, Jennifer L., et al. "Energy availability discriminates clinical menstrual status in exercising women." Journal of the International Society of Sports Nutrition 12.1 (2015): 11. [00:45:46] Gut health. [00:48:09] Testing. [00:48:33] Greg White. [00:50:27] Training plans vs healing protocols. [00:52:51] Endurance vs strength athlete differences. [00:53:04] Outside Magazine article on health benefits of a thru-hike/backpacking. [00:53:55] Stand-up paddle boarding. [00:56:18] Ocean swimming in Santa Cruz. [00:57:05] Getting a dog. [01:00:12] Podcast: Lauren Petersen, PhD. [01:00:28] Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." Elife 2 (2013): e00458. [01:01:19] Coaching with Tawnee [01:02:04] Life Post Collective. [01:03:41] Brie Wieselman, LAc.

Deborah Gordon, MD is a doctor practicing in Ashland, Oregon. Her focus is real food and an active lifestyle which she integrates with gentle and targeted medicine. You should listen to this interview to learn about the common problems that Dr Gordon encounters in her practice and the treatments getting the best results. We talk about the gut microbiota and gut health in general and the potential link to autoimmunity in its various guises. I was particularly interested in learning of a potential autoimmune connection with atrial fibrillation (afib). Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline with this interview with Deborah Gordon, MD: [00:00:06] Sign up for our highlights email. [00:02:31] Physicians for Ancestral Health. [00:04:17] Dean Ornish. [00:04:28] Weston A. Price Foundation, Gary Taubes. [00:05:49] Pantheism. [00:08:58] Midwifery. [00:11:25] Acceptance from other doctors. [00:16:55] That Mitchell and Webb Look: Homeopathic A&E. [00:18:03] Dr Mark Cucuzzella jokingly sent us this infographic. Do the opposite and you’ll get great results! [00:19:09] Podcast: Prof Tim Noakes. [00:19:31] Autoimmunity in postmenopausal women. [00:20:00] Hashimoto's thyroiditis. [00:20:06] Coeliac and Sjögren's. [00:20:19] Crohn's and Ulcerative colitis. [00:22:51] Atrial fibrillation (Afib). [00:23:07] Anticardiolipin antibody panel. [00:24:07] The triad: genetics, stressor, leaky gut. [00:25:41] Gluten and zonulin signalling. [00:26:25] Exercise-induced leaky gut. [00:31:16] Hs-CRP. [00:33:22] Tools to relax: Brain Wave app. [00:33:41] Dale Bredesen, MD. [00:34:00] HeartMath, massage. [00:34:34] Genova Diagnostic nutrition evaluation panel (NutrEval). [00:34:56] Vitamin A. [00:35:13] US Wellness Meats. [00:35:58] Chicken Liver mousse recipe on Dr Gordon’s website. [00:36:28] Denise Minger BCMO1 gene. [00:36:58] B1 and B2 deficiency. [00:37:32] We like the Multi-Vitamin Elite, Dr Gordon prefers the copper-free variants. [00:38:56] Serum copper and zinc. [00:39:40] Podcast: Anne Hathaway, MD. [00:40:04] Chris Masterjohn's antioxidant masterclass. [00:40:55] 8-OHdG. [00:41:42] ClevelandHeartLab, Inc. [00:43:10] APOE. Podcast: Dawn Kernagis, PhD. [00:43:31] Podcast: Bryan Walsh. [00:44:18] Bilirubin, GGT, uric acid. [00:45:07] Fatty liver index. [00:47:09] Paleo f(x). [00:48:07] Doctor's Data. [00:48:55] Lacto and bifido. [00:49:21] Podcast: Dr Michael Ruscio. [00:49:53] Gut microbiome diversity. [00:51:52] Fermented foods. [00:52:50] Podcast: Lauren Petersen, PhD. [00:53:56] Low-carb Breckenridge talk on fibre was not online at the time of writing. [00:54:37] Bill Lagakos: Animal Fibre. [00:55:03] Dr Gordon’s practice is closed except for patients interested in the Bredesen Protocol. [00:55:34] Her Physicians for Ancestral Health talk was not online at the time of writing.

Tony Federico is a shining example of how to make a career out of the paleo diet and lifestyle. After a personal training client suggested the diet, Tony never looked back, going on to write for Paleo Magazine and hosting the podcast of the same name. He recently made the decision to move on to VP of marketing at Natural Force; a supplement company committed to making products using only the purest, highest quality, all-natural and organic ingredients. You should listen to this interview for inspiration, business and career advice. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline of this interview with Tony Federico: [00:00:08] Exercise in a pill? Perhaps not. Sign up for our highlights email for the references. [00:01:57] Paleo Magazine Radio podcast. [00:02:11] Tony is now VP of marketing at Natural Force. [00:04:22] Exercise science in college. [00:06:07] Psychology degree and personal training certification. [00:07:50] Crossfit and Paleo. [00:08:02] Dr Loren Cordain. [00:09:09] 90-day Paleo challenge on livecaveman.com. [00:09:50] Mark Sisson interview. [00:11:23] Many iterations of Paleo. [00:12:49] Mark's Daily Apple and Primal. [00:13:15] Carbohydrate curve. [00:13:25] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:14:24] Blood lipids. [00:16:14] Metabolic flexibility. [00:18:14] Food restrictions as symptom control. [00:19:30] Ex-smoker syndrome. [00:20:42] The Paleo industry has caught up. [00:21:20] Paleo Protein and certification. [00:22:11] Robb Wolf and Art De Vany, PhD. [00:22:24] Paul Jaminet, PhD. [00:22:51] Paleo f(x) and AHS. [00:23:39] Bulletproof Coffee. [00:26:29] Primal Kitchen – Avocado Oil Mayo. [00:27:15] Wild Planet sardines. [00:27:43] Costco coconut oil. [00:28:28] General Mills Epic Bar. [00:30:09] Hunting. [00:31:32] Cooking. [00:31:40] Blue Apron. [00:35:12] Coaching and information products, e.g. summits. [00:35:52] Physicians for Ancestral Health. [00:36:12] Dr Dan Kalish. [00:36:20] Paleo Magazine interview. [00:37:16] Chris Kresser. [00:38:08] Squatty Potty. [00:38:31] f.lux. [00:39:08] Nightshift on iOS. [00:40:58] Unhelpful: “That's not Paleo!” [00:44:12] Stay mindful. [00:45:01] Groupthink. [00:45:29] Natural Force pre-workout raw tea. [00:46:41] Founders of Natural Force (Joe & Justin). [00:49:18] Recovery Nectar. [00:52:40] @tonyfedfitness on Instagram, FB & Twitter.

Dr Mark Cucuzzella, MD, is Professor of medicine at West Virginia University medical school, Fellow of the American Academy of Family Physicians (AAFP), family physician for over 20 years, Lt Col in the US Air Force Reserves, and an avid runner and running coach. In this episode, Dr Tommy Wood, MD, PhD and Dr Cucuzzella discuss optimal nutrition, running efficiency, fat-adaptation, atrial fibrillation and more. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Dr Mark Cucuzzella, MD: [00:00:19] Eat berries! And sign up for our Highlights email series. [00:02:39] Robb Wolf Paleo Solution Episode 329 – Dr. Mark Cucuzzella – A Doctor’s Perspective On Treating Diabetes. [00:03:38] West Virginia University school of medicine. [00:04:30] Food insecurity. [00:05:11] In the Shopping Cart of a Food Stamp Household: Lots of Soda. [00:06:25] Training people to run and be resilient to injury. [00:08:10] Efficient Running online course. [00:11:16] Fit to Win clinic at the Pentagon. [00:13:03] "Born insulin resistant"– [00:14:30] Weight Watchers 94% failure rate. [00:15:31] $60B weight loss industry. [00:16:20] Real Meal Revolution. [00:18:22] Giving HOPE! [00:19:27] Virta Health. [00:19:42] Diabetes Prevention Program (DPP). [00:21:20] Phinney, Volek & Hallberg. [00:21:39] Sarah Hallberg video: Reversing Type 2 diabetes starts with ignoring the guidelines. [00:22:36] Burn Fat for Health and Performance: Becoming A “Better Butter Burner” (Mark’s VO2 Max results). [00:23:53] Early running days [00:24:25] Injuries [00:25:44] “Most of what we learned in medical school for chronic conditions is wrong”–Dr Mark Cucuzzella. [00:25:55] Get Fast by Going Slow–Mark Allen article I couldn’t find online, see MAF Methodology instead. [00:27:13] Brooks Running. [00:29:54] What if It's All Been a Big Fat Lie? By Gary Taubes. [00:30:53] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:31:16] Fasting blood glucose 120 mg/dL. [00:33:12] Art DeVany. See his recent IHMC lecture. [00:35:49] Book: The Sports Gene: Inside the Science of Extraordinary Athletic Performance by David Epstein [00:37:01] Kettlebells and Plyometrics. [00:39:23] Atrial fibrillation. [00:40:17] CAC score; see The Widowmaker movie. [00:41:39] Professor Daniel E. Lieberman. [00:42:02] Hs-CRP. [00:42:09] NMR LipoProfile®. [00:43:59] Book: Nutrition and Physical Degeneration by Weston A. Price. [00:44:45] Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:46:02] Horses versus mules. [00:46:58] Stephen Seiler, PhD. [00:48:16] The basics are the same for everyone. [00:48:31] Sleep and sunlight. [00:49:29] 1.2 - 1.9 g per minute fat oxidation. [00:50:57] Sami Inkinen. [00:51:48] Burn Fat for Health and Performance: Becoming A “Better Butter Burner” [00:55:00] Faster recovery. [00:56:34] Rowing. [00:58:52] The MedCHEFS program at WVU Eastern Division; Professor Robert Lustig, MD. [01:00:18] Try This conference, West Virginia. [01:00:56] Scientific Report of the 2015 Dietary Guidelines Advisory Committee. [01:01:20] Nutrition Coalition. [01:02:12] Two Rivers Treads minimalist shoe store. [01:03:51] Natural Running Center blog. [01:04:05] Freedom’s Run.

Lauren Petersen, PhD, is a postdoctoral associate investigating the microbiome and she’s back on the podcast to update us on her research. Be sure to listen to our first interview first! I sent Lauren some of the probiotics we use in our practice, and she said, “they look great!” Lauren did some calculations for the number of CFUs, and she got pretty much exactly what the bottle claims for live organisms, with growth on both Lactobacillus-selective and Bifidobacterium-selective medias. The same was not true for Renew probiotics where her qPCR analysis showed that Bifidobacterium was pretty much all dead. Here are some photos of the Lactobacillus-selective and Bifidobacterium-selective plates that Lauren used to grow the probiotics. She shot for 250 CFUs per plate (based on if all the organisms per gramme probiotic were alive) and that's pretty much what she got! Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Lauren Petersen, PhD: [00:00:32] Previous episode: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:03:10] Prevotella. [00:04:42] uBiome and The American Gut Project. [00:05:25] Scher, Jose U., et al. "Expansion of intestinal Prevotella copri correlates with enhanced susceptibility to arthritis." Elife 2 (2013): e01202. [00:06:33] Probiotics: S. boulardii. [00:08:48] Bifidobacteria. [00:09:54] Testing probiotics: Renew Life. [00:12:06] D-Lactate Free Bifido Probiotic. [00:12:28] Sign up for our highlights email. [00:14:44] qPCR analysis definitely picked up lactobacillus. [00:15:33] 16S vs qPCR. [00:16:03] RNA-Seq. [00:17:20] Whole-genome shotgun. [00:18:26] 60-day Bionic Fiber Program. [00:19:11] Brummel & Brown 35% Vegetable Oil Spread with Yogurt + bananas. I’m not linking to this rubbish because it’s not fit for human consumption. [00:21:25] Akkamansia. [00:21:49] Remely, Marlene, et al. "Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study." Wiener klinische Wochenschrift 127.9-10 (2015): 394-398. [00:24:41] Tolerating inulin. [00:25:22] Celeriac root. [00:26:19] Where do the microbes come from? [00:28:33] Antibiotics. [00:29:09] Cephalexin antibiotic. [00:29:56] Clindamycin antibiotic. [00:32:08] Amoxicillin antibiotic. [00:33:54] Metabolic endotoxaemia. [00:39:28] Mother Dirt. [00:41:42] FMT and the Taymount Clinic. [00:42:17] 4-Cresol Vancomycin.

In 2010, with his New York Times Bestselling book The Paleo Solution, Robb Wolf presented the answers that enabled me to recover my health. His podcast of the same name launched my business and connected me with the incredible partners who helped shape NBT into an online clinic that has now helped over a thousand athletes achieve optimal health and performance. In his new book, Wired to Eat, Robb carefully examines the neuroregulation of appetite as this is necessary for eating enough to be healthy, but not so much that we see weight gain and the plethora of Western degenerative diseases such as cardiovascular disease, neurodegeneration and type 2 diabetes. Robb's primary goal with this material is to remove the guilt and shame many people feel around making changes in their food and movement. We STILL need to do the work, but if we understand this may legitimately be a challenging process, we can avoid the sense of failure and self-loathing. Mixed into all this Robb talks about sleep, photoperiod, stress, digestion, the gut microbiome, autoimmunity. It’s a lot of material, but we think it covers most situations and will be helpful whether one is struggling with weight or is a top tier athlete. Learn more about Wired to Eat, including the special launch bonuses! Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Robb Wolf: [00:00:41] Robb’s first book was The Paleo Solution: The Original Human Diet (2010). [00:01:31] The Paleo Solution podcast. [00:01:51] Amelia Luker, RN, is my ultra hard working employee #1 who makes much of the NBT of the magic happen. [00:02:44] Marty Kendall has a fantastic website and Facebook group both named Optimising Nutrition. [00:04:25] Sign up for our weekly highlights email. [00:05:35] The first book was so successful, why write a second? [00:06:38] Customisation was lacking in the original approach. [00:07:21] Whole30. [00:08:09] We are wired to eat. [00:10:52] Most health and fitness books are ghostwritten. [00:12:55] Why not a retreat, or a training course, or self-publish? [00:13:56] Tucker Max: Book in a Box. [00:14:46] Reno Risk Assessment Program (explicit). [00:15:45] Lorain Cordain and Gary Taubes. [00:15:53] Dr Jim Greenwald. [00:16:30] 22M savings, 33:1 return on investment. [00:17:04] Dr Gerald Reaven. [00:18:51] Workman's comp 1.5M cost? [00:21:20] Train the trainer. [00:24:06] Biomarkers to identify “the dead man walking.” [00:24:46] William Cromwell, MD, Discipline Director, Cardiovascular Disease at LabCorp. [00:25:26] LDL-P. [00:27:14] Ivor Cummins (aka The Fat Emperor), and the late Dr Joseph Kraft. [00:28:29] Book pre-order bonuses. [00:30:12] Thrive Market. [00:32:16] The Paleo Diet is “more misunderstood than a goth kid in Arkansas.” [00:32:41] Continuous glucose monitoring (CGM). [00:34:29] Zeevi, David, et al. "Personalized nutrition by prediction of glycemic responses." Cell 163.5 (2015): 1079-1094. [00:37:39] Glucose challenge in hunter gathers. [00:38:58] Does one size fit all for glucose tolerance? [00:40:56] Chris Masterjohn, PhD. [00:46:00] The septic patient. See Robb’s talk at UCSF. [00:46:32] Lipopolysaccharide (LPS). [00:50:58] Straub, Rainer H., and Carsten Schradin. "Chronic inflammatory systemic diseases An evolutionary trade-off between acutely beneficial but chronically harmful programs." Evolution, medicine, and public health 2016.1 (2016): 37-51. [00:54:52] Managing complexity. [00:57:08] Photoperiod. [00:58:27] Crossfit and martial arts. [00:59:56] What should I do when I grow up? [01:00:18] Myers-Briggs personality test. [01:01:39] Economic risk tolerance. [01:02:34] Physician's assistant. [01:04:58] Cleveland Clinic Functional Medicine. [01:05:11] Kresser Institute. [01:06:10] Rheumatoid arthritis. [01:07:33] f you own a gym or other business and would like to sell copies of Wired To Eat you can pre-order in bulk! Please send email to hello@robbwolf.com with “Bulk order” in the subject line for details.

Jasmina Aganovic is a cosmetics and consumer goods entrepreneur who received her degree in chemical and biological engineering from MIT, and she’s back on the podcast to talk about the progress AOBiome have made with their clinical trials. In this interview, we focus mostly on the potential treatment of acne and hypertension, but trials are also underway for allergies, eczema, wound healing, migraines and temperature regulation. Mother Dirt is the company focussed on commercialising the research of AOBiome, and I’ve been using their AO+ Mist spray product for over two years for the successful prevention of nappy (diaper) rash, saddle sores, and acne caused by bike helmets. I’ve also been using the spray in the place of a deodorant, and so far my wife hasn’t divorced me. Jasmina wanted to make it clear that although my N=1 experiences are exciting, nothing has been FDA approved. Head over to Mother Dirt and take advantage of the generous 25% discount on offer. Use the code NBT25. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Jasmina Aganovic: [00:03:43] Environmental changes are leading to the loss of the ammonia oxidising (AO) bacteria. [00:05:14] Nitrogen cycle. [00:07:18] David Whitlock is the Inventor and co-founder of AOBiome. [00:07:34] Why horses roll in the dirt in March? [00:08:36] The link between the skin and the soil. [00:09:36] Developing a bioreactor. [00:10:28] Nappy rash. [00:11:05] Bicycle helmets. [00:13:11] The scientific process to validate the claims. [00:13:55] Phase II trials for acne. [00:14:26] A potential replacement for antiperspirant deodorant. [00:14:50] Prevention of saddle sores. [00:15:36] The war on P. acne. [00:16:49] It's all about balance. [00:17:23] C. diff overgrowths. [00:18:49] Mechanism of action: acid, base balance. [00:19:44] Nitrite and Nitric oxide. [00:20:55] Not nitrous oxide! Which mucks up methylation by oxidising cobalamin. [00:21:52] Hypertension. [00:24:05] Highlights sign-up. [00:25:09] Can nitric oxide made by the bacteria on the skin become systemic? [00:26:47] Why FDA approval. [00:29:37] Adverse events. [00:30:47] Drug: B244 on clinicaltrials.gov. [00:31:16] Romaine Bardet came 2nd in the Tour de France. [00:32:28] Increasing O2 deliverability. [00:33:46] Personal care product compatibility. [00:34:11] Surfactant sodium octyl sulfate (SOS) and sodium dodecyl sulfate (SDS) surfactants. [00:35:13] Castille and neem soap. [00:36:11] Nurses and hand sanitisers. [00:37:59] http://www.nourishbalancethrive.com/dirt/ use discount code NBT25. [00:38:35] Mother Dirt is the consumer-facing site, to learn about the clinical research go to AOBiome.

Since starting NBT, I’ve noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback. Here’s the outline of this interview with Dr Mike T Nelson, PhD: [00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:03:31] Reconciling multiple coaches. [00:03:45] Setting goals. [00:04:27] Strength for longevity. [00:04:47] Dr Andy Galpin, PhD. [00:05:32] All athletes should be strength training. [00:08:10] Jeff Kendall-Weed. [00:09:47] Biomechanics. [00:11:07] Reducing risk of injury. [00:11:32] Deadlifts. [00:13:32] Don't squat the weight up! [00:15:00] Don't copy powerlifters. [00:15:52] Video: Dr Mike analysing my deadlift and his own. [00:18:54] Psoas muscle. [00:20:21] Warming up. [00:21:15] RPR: reflexive performance reset. [00:23:10] Quadratus lumborum (QL) muscle. [00:24:32] Sets and rep ranges. [00:26:08] Linear progression of volume. [00:29:04] Monitoring fatigue. [00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV. [00:30:25] Recording sets and reps, software. [00:31:56] Volume, intensity, and density (volume / time). [00:35:43] Strength vs endurance effects on HRV. [00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). [00:39:22] Endurance volume. [00:40:15] Session quality and progressive overload. [00:41:20] 10% drop off for intervals. [00:42:31] Issurin residual training effects chart. [00:45:41] Dr Ben Peterson, PhD. [00:46:28] MAF pace. [00:47:12] Biofeedback range of motion test. [00:47:54] Sumo vs conventional deadlift [00:50:58] John Meadows - Meadows’s Row. [00:51:56] Plate press--work with an open palm. [00:54:21] Front squat. [00:54:45] Zercher squat. [00:55:03] Zombie front squat [00:57:58] Rubix cube back squat. [00:59:19] Chin-ups and pull-ups. [01:00:59] Mike has two spots open. [01:01:24] http://miketnelson.com/muscle

This episode is syndicated from Dr Tim Gerstmar Aspire Natural Health podcast. We love Dr Gerstmar and would highly recommend you subscribe to his show. You should listen to this episode to get a fly-on-the-wall perspective of two brilliant doctors with different backgrounds problem-solving using similar techniques. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Drs Tommy Wood and Tim Gerstmar: [00:00:48] Highlights email sign up. [00:04:02] Protocols vs. basic science education and principles. [00:06:05] Cooks and chefs. [00:07:18] Tim's previous appearances on my podcast: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:07:53] Tommy's background and path into medicine. [00:09:03] Internal and emergency medicine. [00:09:35] Tommy recently successfully defended his PhD. [00:10:13] Emergency vs. health care [00:10:41] Examining the root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians). [00:11:30] Tommy's blog and podcast. [00:11:53] Robb Wolf’s Paleo Solution podcast. [00:12:21] Kalish Institute for Functional Medicine. [00:13:28] Applying knowledge in the real world. [00:13:50] PubMed warrior. [00:14:37] The sexy abstract. [00:16:52] Ivor Cummins, aka The Fat Emperor. [00:18:29] The popularisers. [00:19:04] Seattle. [00:20:04] Neonatal neuroprotection. [00:21:18] Dale Bredesen's protocol to reverse Alzheimer's. [00:21:49] Buck Institute for Research on Aging. [00:21:59] Bredesen, Dale E. "Reversal of cognitive decline: A novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707-717. [00:22:36] Bredesen, Dale E. "Metabolic profiling distinguishes three subtypes of Alzheimer's disease." Aging (Albany NY) 7.8 (2015): 595-600. [00:23:36] Cytoplan supplements. [00:24:40] Dementia screen. [00:25:34] Requesting an MRI. [00:26:07] B12, folate, vitamin D. [00:27:08] Health insurance companies are not incentivised for the long term. [00:30:09] Evolutionary mismatches. [00:31:34] Article: How Iceland Got Teens to Say No to Drugs - The Atlantic. [00:33:07] Wasting willpower on diet, the importance of family buy-in. [00:36:04] Communal eating. [00:36:32] Ludvigsson, Jonas F., et al. "Increased suicide risk in coeliac disease—a Swedish nationwide cohort study." Digestive and Liver Disease 43.8 (2011): 616-622. [00:38:24] The psychological cost of achieving physical perfection. [00:39:23] There is no biological free lunch. [00:40:07] Book: The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. [00:41:17] Orthorexia. [00:42:34] The goal is balance. [00:44:00] Health Unplugged, Darryl Edwards. [00:46:09] About NBT. [00:48:53] Simple Guide to the Paleo Autoimmune Protocol. [00:49:04] Jamie Kendall-Weed, MD. [00:50:15] The basics are the same for everyone. [00:51:18] The plant analogy of health. [00:52:26] The Foundations of Health. [00:53:20] Even coaches need coaches. [00:54:25] Functional Forum. [00:56:21] Medical doctors are trapped in a system that doesn't work. [00:57:39] Integrative psychologist. [00:59:17] Telemedicine. [01:01:19] Most of what we do doesn't require a doctor, but sometimes we make a referral. [01:02:56] The Bredesen Protocol is evidence-based medicine. [01:05:37] The alternative world needs to publish. [01:09:31] Chiropractor on Tim's podcast "driving out chiros out of practice" [01:13:00] No one has all the answers [01:15:27] Dr Ragnar on Facebook and Twitter.  

Sign up for our highlights email and each week we’ll send you: An interesting scientific paper we've read with actionable advice. Nonsense we read/heard this week and why it's nonsense. Something awesome we read/listened to this week and why it's awesome. I was inspired to record this podcast by a discussion that took place on the Lower Insulin Facebook group. I love the conversation that goes on over there, but like many of debates we see around the Internet, the conversation is somewhat one-dimensional. Low-carb, high-fat, moderate protein, intermittent fasting and you'll be okay. After working with close to 1,000 athletes to improve their health, performance and longevity, we know that's not always true, and we’re confident that a complete solution must give consideration to everything we outline in this episode. The five things (in no particular order): 1. Eat a minimally processed diet food free of added sugar and vegetable oils (processed fats). Because processed foods: Are less nutrient-dense. Are designed to make you overeat. Increase insulin responses due to processing. Alter the gut microbiota unfavourably. Translocate endotoxins such as LPS across the gut wall. This induces inflammation and hyperinsulinaemia. Induce leptin and insulin resistance centrally which leads to overeating. 2. Get sufficient sleep and Sunlight! 3. Appropriately manage stress, social connectedness and purpose. Consider stress of dieting. 4. Move like a human, i.e. walk, stand, and occasionally lift heavy things. 5. Consider magnesium and zinc deficiency (especially in athletes). If you’re an athlete and you’re doing all of the above (and I mean doing not knowing) and you’re still not meeting your goals then we should talk! Book a free consultation online. Here’s the outline of this interview with Dr Tommy Wood, MD, PhD: [00:00:34] Tommy's PhD defence. [00:04:32] Low Carb Breckenridge 2017. [00:04:43] Dr Jeffry N. Gerber, MD, FAAFP. [00:06:07] LPS (endotoxin) translocation across the gut wall. [00:07:28] Coronary artery calcium score, see The Widowmaker movie. [00:09:12] Functional Blood Chemistry Presented by: Dr Bryan Walsh. [00:10:32] Lower Insulin Facebook group. [00:11:49] Minimally processed diet free of added sugar and processed fats. [00:15:46] The gut microbiome, insulin and leptin resistance. [00:16:11] Emulsifiers. [00:16:47] Gluten, dairy, soy and eggs. [00:18:06] Food sensitivity testing. [00:19:14] Podcast with Dr Ellen Langer, PhD: How to Think Yourself Younger, Healthier, and Faster. [00:19:58] ALCAT and MRT food sensitivity tests. [00:22:21] Nutrition, Paleolithic. "A consideration of its nature and current implications." New England Journal of Medicine 312.5 (1985): 283-9. [00:22:35] Sleep. [00:25:33] Podcast: How to Get Perfect Sleep with Dr Kirk Parsley, MD. [00:26:51] Breaking the vicious sleep cycle. [00:27:08] Podcast with Dr Chris Masterjohn, PhD: Why We Get Fat and What You Should Really Do About It. [00:27:20] Photoperiod: go the fuck outside already. [00:28:43] F.lux et al. [00:29:01] Yoon, In-Young, et al. "Luteinizing hormone following light exposure in healthy young men." Neuroscience letters 341.1 (2003): 25-28. [00:30:57] Stress. [00:31:09] Podcast with Dr Bryan Walsh: Social Isolation: The Most Important Topic Nobody is Talking About. [00:32:05] Purpose. [00:35:54] Sir Ken Robinson, PhD: books and TED Talk. [00:36:34] Book: Why Zebras Don't Get Ulcers by Dr Robert M. Sapolsky, PhD. [00:38:20] Headspace, Calm. [00:39:30] Movement, especially walking. [00:40:34] Podcasts with Katy Bowman and Dr Kelly Starrett. [00:41:02] Getting a dog. [00:43:07] Ivor Cummins: magnesium and zinc deficiency. [00:44:31] Highlights email sign-up. [00:47:38] Testing. See podcast with Dr Bill Shaw: Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health. [00:48:17] Podcast with Todd Becker: Getting Stronger. [00:48:36] Smoke from wood stove. [00:49:12] Advanced glycation end products (AGEs). [00:49:49] Allostatic load. [00:50:11] Vlassara, Helen, et al. "Oral AGE restriction ameliorates insulin resistance in obese individuals with the metabolic syndrome: a randomised controlled trial." Diabetologia 59.10 (2016): 2181-2192. And Uribarri, Jaime, et al. "Restriction of advanced glycation end products improves insulin resistance in human type 2 diabetes." Diabetes care 34.7 (2011): 1610-1616. [00:52:34] Helko Vario 2000 Heavy Log Splitter (maul). [00:53:30] Podcast with Joshua Fields Millburn: Love People and Use Things (Because the Opposite Never Works). [00:53:36] The Fireplace Delusion by Sam Harris. Naeher, Luke P., et al. "Woodsmoke health effects: a review." Inhalation toxicology 19.1 (2007): 67-106. [00:53:59] Carmella, Steven G., et al. "Effects of smoking cessation on eight urinary tobacco carcinogen and toxicant biomarkers." Chemical research in toxicology 22.4 (2009): 734-741. [00:55:33] Tommy's personal blog. Trumble, Benjamin C., et al. "Age-independent increases in male salivary testosterone during horticultural activity among Tsimane forager-farmers." Evolution and Human Behavior 34.5 (2013): 350-357. [01:00:43] Personal care products, see the EWG’s Skin Deep database. [01:01:36] Stool testing. [01:01:47] GI-MAP. [01:02:43] Blastocystis parasite blog. [01:03:20] Rajič, Borko, et al. "Eradication of Blastocystis hominis prevents the development of symptomatic Hashimoto’s thyroiditis: a case report." The Journal of Infection in Developing Countries 9.07 (2015): 788-791. [01:05:31] Doctor's Data test. [01:05:40] Cyclospora parasite. [01:06:52] Jones, Kathleen R., Jeannette M. Whitmire, and D. Scott Merrell. "A tale of two toxins: Helicobacter pylori CagA and VacA modulate host pathways that impact disease." Frontiers in microbiology 1 (2010): 115. [01:08:22] Biocidin liquid. [01:09:18] Book a free consultation. [01:10:47] If I don’t have the answer, then Tommy will, and if he doesn’t then someone I’ve interviewed will, so if you work with me you know you’re going to get fixed no matter what.

Brianna Stubbs, PhD is an extraordinary woman on multiple levels. She was the youngest person ever to row across the English Channel, has represented GB at every age level and won gold at the World U23 Championships in 2013, and again at the senior level at the 2016 World Championships. Brianna will be looking to build on that success during the Tokyo 2020 Olympiad. If that wasn’t enough, Brianna recently gained her PhD in Biochemical Physiology at Oxford University where she worked alongside Dr Kieran Clarke to develop a novel ketone monoester that has recently been shown to improve exercise performance in endurance athletes. You should listen to this podcast to discover the special benefits of ketones and their supplementation. Here’s the outline of this interview with Brianna Stubbs, PhD: [00:01:10] Early rowing days. [00:02:10] Different types of athlete: rowing versus sculling. [00:03:14] Rowing training is mostly endurance, but the races are short. [00:05:00] 24 mMol/L blood lactate! [00:05:25] When Propel Coaching tested my lactate threshold I topped out at a measly 7.8. [00:06:18] Lactate clearance. [00:07:20] The road to medical school. [00:08:52] Kieran Clarke, PhD. [00:10:03] Juggling training and academic work. [00:12:19] Working on the ketone monoester. [00:12:39] Instant Ketosis: 0.4 to 6.2mM in 30 Minutes. [00:12:49] Ketone salts. [00:13:22] How ketone supplements improve athletic performance. [00:14:39] Ketones spare protein. [00:15:09] What type of events stand to benefit. [00:16:37] Sweet spot 2-4 mM? [00:17:16] Stellingwerff, Trent[Author] ? Ref [00:18:14] Palatability and tolerability. [00:20:11] What level of athlete stands to benefit? [00:21:29] 2% cycling performance over a 1h TT. See Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:23:16] Diet vs supplements. [00:24:22] Interview with Mike T. Nelson: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:24:36] Monocarboxylate transporter. [00:25:36] Randle cycle. [00:27:32] Ketosis implies a bias towards fat! [00:28:19] High glucose and ketones. [00:28:38] Exogenous ketones lower glucose. [00:29:42] Each person may be different. [00:29:59] Applications outside of sports performance. [00:31:48] Ketone supplements for weight loss. [00:32:14] Gibson, A. A., et al. "Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis." obesity reviews 16.1 (2015): 64-76. And Paoli, Antonio, et al. "Ketosis, ketogenic diet and food intake control: a complex relationship." (2015). [00:33:07] Suppressed ghrelin. [00:35:02] Plans for the future. [00:36:23] Dominic D'Agostino. Lots of good interviews recently, including SNR #164: Dominic D’Agostino, PhD – Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs. [00:36:38] Volek J[Author] & Phinney SD[Author]. [00:36:54] PHAT FIBRE study (in press). [00:39:59] The Precision Xtra meter by Abbott measures only the physiological D-BHB. [00:41:10] Mass spectrometry chiral analysis. [00:41:49] Podcast: The Race to Make a Ketone Supplement, See Lincoln, Beth C., Christine Des Rosiers, and Henri Brunengraber. "Metabolism of S-3-hydroxybutyrate in the perfused rat liver." Archives of biochemistry and biophysics 259.1 (1987): 149-156. [00:42:13] Hsu, Wei-Yu, et al. "Enantioselective determination of 3-hydroxybutyrate in the tissues of normal and streptozotocin-induced diabetic rats of different ages." Journal of Chromatography B 879.29 (2011): 3331-3336. And Tsai, Yih-Chiao, et al. "Stereoselective effects of 3-hydroxybutyrate on glucose utilization of rat cardiomyocytes." Life sciences 78.12 (2006): 1385-1391. [00:46:39] Book: The Case Against Sugar by Gary Taubes. [00:47:14] Chris Masterjohn exchanging nutritional bogeymen. [00:48:32] Availability of the ketone monoester. [00:49:22] Brianna Stubbs (@BriannaStubbs) on Twitter.

Dr Ann Hathaway, MD has been successfully treating women and men with bioidentical hormones and other natural remedies since 1995. She is a member of the prestigious Institute for Functional Medicine and is a director of the Orthomolecular Health Medicine Board. Tommy and I met Dr Hathaway at the Buck Institute for Research on Aging where she presented this excellent and incredibly well-referenced talk on the role of oestradiol in cognition for women. Dr Hathaway is primarily using blood testing to assess hormone levels. However, urinary metabolites can be very helpful for mapping out the oestrogens. At around the twenty-minute mark, this interview gets quite technical, and I think you'll find it useful to look at this section of a DUTCH report while listening to the audio. Notice the enzyme names are written on the arrows indicating the direction of metabolism. The word "hydroxy" is abbreviated OH, so when you hear Ann say "four hydroxy E1," look for 4-OH-E1 on the map. Here’s the outline of this interview with Dr Ann Hathaway, MD: [00:01:35] Health problems not addressed well by the traditional system. [00:03:13] A 1.5h first appointment in Functional Medicine is typical. [00:04:25] Different types of practitioner. [00:05:20] American Academy of Environmental Medicine. [00:05:38] Jeffrey Bland, PhD. [00:06:57] Buck Institute for Research on Aging. [00:08:21] Principles for addressing hormone imbalance. [00:09:41] Underlying root causes. [00:10:40] Menopause and cognition. [00:11:04] Oestradiol less than 20 pg/ml. [00:13:11] The brain has oestradiol receptors. [00:13:55] All of the neurotransmitter systems are favorably impacted by oestradiol. Acetylcholine, which is the neurotransmitter most associated with memory, serotonin, norepinephrine, dopamine. All are enhanced by oestradiol. [00:14:30] Rasgon, Natalie L., et al. "Prospective randomized trial to assess effects of continuing hormone therapy on cerebral function in postmenopausal women at risk for dementia." PloS one 9.3 (2014): e89095. [00:15:22] The odds ratio for women to develop Alzheimer's disease is 1.56. [00:16:21] Balancing oestradiol with progesterone and other hormones. [00:17:17] Endometrial hyperplasia which can turn into uterine cancer. [00:17:32] Progesterone improves sleep [00:18:27] Different types of testing. [00:19:08] Never give oestrone. [00:19:27] Metabolites of oestrogen (see the diagram above). [00:21:13] Some of the things that you can do to increase the 2-hydroxy pathway are eating a high cruciferous diet, taking a supplement called diindolylmethane or indole-3-carbinol. [00:21:32] Iodine sufficiency. [00:21:39] Lignans in flaxseed. [00:22:04] COMT enzyme and methylation. [00:22:47] Genetic mutations. [00:23:55] CYP1B1. [00:24:14] Xenoestrogens. [00:24:34] Eat organic! [00:24:52] Pharmaceuticals. [00:26:14] Glutathione. See Why You Should Manage Your Glutathione Status and How to Do It. [00:26:34] Alpha lipoic acid. [00:27:07] NutrEval and ION panel [00:27:42] Eating a wide variety of veg [00:28:52] Personal care products and makeup [00:29:07] Environmental Working Group (EWG). [00:30:01] The Women’s Health Initiative Study (WHI). [00:31:21] Small differences matter in pharmacology. [00:33:37] Oestradiol should only be used topically. [00:34:19] Wharton, Whitney, et al. "Potential role of estrogen in the pathobiology and prevention of Alzheimer’s disease." American journal of translational research 1.2 (2009): 131-147. [00:36:22] Oral oestrogen increases C-reactive protein and fibrinogen. [00:38:28] Harman, S. M., et al. "KEEPS: the Kronos early estrogen prevention study." (2005): 3-12. [00:44:08] APOE gene. [00:45:05] What to do if you're taking something other than topical oestradiol. [00:46:06] See Rasgon study linked above. [00:46:46] Ann’s presentation at the Buck Institute: Bioidentical Hormones and Cognition. [00:46:52] Ann Hathaway MD--Integrative Functional Medicine & Bio-identical Hormones [00:47:06] This interview was recorded in January 2017, at that time Ann was scheduling new patients in April.

The ketogenic diet has many promising applications including better management of type 1 diabetes and as an adjunct cancer therapy. Thirty-five thousand people signed up for the Keto Summit where we talked about other applications including neurological diseases, fat loss and improved athletic performance. If you adopted a high-fat paleo-type diet, you could be forgiven for thinking that if that was good, then ketosis should be better. I know I did. Unfortunately, that isn’t necessarily the case, and recently in our practice, we’ve seen several athletes eating a diet that failed to fuel their activity. Obstacle course racing appears to be one type of event where carbohydrates are mandatory. My guest this week is client and software engineer Ryan Baxter. Ryan is a competitive obstacle course racer and an excellent example of what can go wrong when you fail to fuel for your activity. The reintroduction of carbs may have been the most important recommendation we made for Ryan. To be fair, Ryan also found overgrowths of opportunistic pathogens Candida albicans and Clostridium difficile and treating those with nutritional supplements will have also contributed to the resolution of his complaints: low libido, poor sleep, foul mood and food cravings. You should listen to this interview to find out what it’s like to be part of our Elite Performance Program for athletes. Here’s the outline of this interview with Ryan Baxter: [00:00:43] Ryan is a software engineer working for Pivotal before that he worked for IBM. [00:02:46] Spartan Obstacle Course Racing. [00:05:05] Paleo and high-fat diet and then finally ketosis. [00:07:07] Ben Greenfield and Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! by Mark Sisson. [00:07:50] MAF training. [00:08:32] MyFitnessPal. [00:09:07] 13+ mile runs in a fasted state. [00:09:30] Poor sleep. [00:10:14] Low libido and foul mood. [00:11:31] Looking for patterns, none to be found. [00:11:53] Stress and mood. [00:12:15] Vermont Beast race at Killington ski resort. Duration: 6-10 hours. [00:15:12] What do people eat in an event like this? [00:16:49] Experience with a primary care doctor. [00:17:50] Endurance Planet podcast. [00:18:13] DUTCH urinary hormones test. [00:19:01] Family and work life. [00:21:04] Saving energy for the rest of the day after training. [00:22:33] Circadian rhythm. [00:23:56] Cold thermogenesis. [00:25:57] Eating more carbs. [00:27:50] Masharani, U., et al. "Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes." European journal of clinical nutrition 69.8 (2015): 944-948. [00:28:14] Sweet potato, butternut squash, fruit, white rice. [00:29:48] Backing off on the training. [00:31:33] Burning fat whilst exercising. [00:31:53] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:33:22] Fasting insulin, thyroid, MCV, low T. [00:33:57] Gut testing. [00:34:38] Candida and C. diff. [00:36:18] Yeast metabolism and ethanol. [00:37:10] Establishing a baseline. [00:38:56] Retesting. [00:40:03] Rebound yeast overgrowth. [00:40:45] ŌURA Ring. [00:41:38] Improvements in deep sleep. [00:42:26] Doc Parsley’s Sleep Remedy. [00:43:46] Coping better with stress. [00:44:55] Headspace. [00:46:23] Book a free consultation.

My guests this week are two of the brightest minds in the health and fitness industry. The first is my own Chief Medical Officer, Tommy Wood, MD PhD. Tommy is currently working as a visiting scientist researching neonatal brain injury at the University of Washington. He received his undergraduate degree in Biochemistry from the University of Cambridge, before studying medicine at the University of Oxford. My second guest is Chris Masterjohn, PhD. Chris earned his PhD in Nutritional Science from the University of Connecticut at Storrs, where he studied the role of glutathione and dietary antioxidants in regulating the accumulation of methylglyoxal. He has authored or co-authored ten peer-reviewed publications. His writes a blog, The Daily Lipid, and produces a podcast by the same name. You can also follow his professional work on Facebook, Twitter, Instagram, YouTube, and Snapchat (whatever that is!). Tommy’s premise for this interview was as follows: If you fix lifestyle and environment, can you be a lot less "strict" with your diet? For instance, are low carbers needing to be so low carb because everything else is broken? I took that idea and invited Chris Masterjohn on to the show for a roundtable discussion that starts with a general debate on the causes of obesity and then moves on to what we can all to improve or maintain our body composition. You should listen to this interview because unlike many others I’ve heard; it includes a broad discussion of the range of issues that we see in our practice that hold people back from their body composition goals. The first time you meet someone who plateaued in their weight loss while eating a low-carb diet you realise that it’s a bit more complicated than that. Here’s the outline of this interview with Tommy Wood and Chris Masterjohn: [00:03:15] "The built environment," one that facilitates eating more and moving less. [00:07:48] You, the listeners, are already winning! [00:08:38] The composition of our food. [00:09:32] Upsetting set points--poor sleep. [00:09:57] Circadian rhythm. [00:10:07] Stress and gut health. [00:11:36] Low-carb diets and weight loss. [00:11:52] Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy’s response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?." Metabolic Syndrome and Related Disorders (2017). [00:12:58] Most of your stored body fat came from the fat that you ate. [00:13:28] Calorie restriction. [00:14:14] Insulin increases carbohydrate oxidation. [00:19:10] Body recomposition programs. [00:19:49] Chris Masterjohn does not see insulin as a key player. [00:20:37] Whenever you restrict food choices, food intake goes down. [00:22:56] MyFitnessPal. [00:23:08] Sleep and calorie intake. [00:24:28] Low-carb doesn't work well for the type of exercise Chris Masterjohn does. [00:26:37] Preparing for fat-loss. [00:29:53] Starting with other ideas that don't work can be helpful. [00:32:47] Fueling for your activity. [00:33:56] Start by fixing your environment. [00:34:26] Feasting and fasting. [00:35:14] Whole foods. [00:38:32] Reduced activity in obesity is a symptom, not a cause. [00:40:33] We're designed to eat when there's an abundance of food, i.e. the summer [00:41:22] Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health. [00:42:58] Light differential--go outside! [00:46:05] Blue light at night. [00:47:01] Ben Greenfield talks about the Human Charger. [00:47:35] Desktop lights, e.g. Light Book Edge. [00:50:01] Lindqvist, P. G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387. [00:55:17] Checklists before testing. [00:58:22] Picture of metabolism and motivation for change. [00:59:20] Daily Lipid podcast. [00:59:45] The Ultimate Vitamin K2 Resource. [01:02:18] Chris is now offering consultation packages. [01:02:41] Recruiting for a human study. [01:05:18] Gary Vaynerchuk. [01:07:42] Developing new tests, especially for vitamin K2. [01:09:21] VitaK. [01:11:17] Tommy's plans for the future. [01:12:26] Dr Pedro Domingos: How to Teach Machines That Can Learn. [01:12:42] Book a free consultation with NBT.

Several years ago, I learned about mindfulness the hard way. I was eating a cardiologist recommended diet that apparently wasn’t working for me and I failed to pay attention to any of the warning signs. The first person to draw attention to my mindlessness was the woman who is now my wife and co-founder at NBT. Only recently did I discover the decades of careful research on the simple practice of noticing, and how that can be both good for you and fun. My guest this week is Dr Ellen Langer, PhD, a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years. Her best-selling books include Mindfulness; The Power of Mindful Learning; On Becoming an Artist: Reinventing Yourself Through Mindful Creativity; and Counterclockwise: Mindful Health and the Power of Possibility. See Langer EJ[Author] on PubMed. Here’s the outline of this interview with Ellen Langer, PhD: [00:01:22] Align Therapy podcast. [00:02:24] Science is in based probabilities. [00:04:29] Book: Counterclockwise: Mindful Health and the Power of Possibility. [00:05:02] The mind-body problem. [00:06:13] Counterclockwise study. [00:06:46] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:08:20] Langer, Ellen, et al. "Believing is seeing using mindlessness (mindfully) to improve visual acuity." Psychological Science (2010). [00:10:21] Airforce pilot study. [00:11:45] Adopting a "crutch". [00:12:43] Mindlessness. [00:13:16] Actively noticing new things. [00:13:54] Doing things people hated. [00:14:26] Meditation is a tool to lead to post-meditation. [00:15:19] Becoming aware that you don't know anything. [00:16:06] 1 + 1 = ? [00:19:01] Seeing the world in black and white. [00:20:08] Passing yourself over to a doctor. [00:20:23] You are the keeper of the special information. [00:20:51] Regression to the mean. [00:22:07] Pay attention to the subtleties. [00:22:58] Harnessing the power of the placebo. [00:23:34] Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444. [00:25:36] Sports psychology. [00:27:18] The true expert is always a learner. [00:29:01] Golf. [00:29:32] Quantified Body podcast: Is Your Glucose Metabolism Unique to You? [00:32:26] Mindfulness is fun! [00:34:23] Book: The Art of Noticing.

Dr Tim Gerstmar practices Naturopathic Medicine at his Redmond, WA office, Aspire Natural Health. He specialises in working with people with digestive and autoimmune problems, and has worked with many of the most difficult to treat situations using a blend of natural and conventional medicine. He treats patients locally, throughout the US and as far away as the Qatar, Korea and Australia. In this interview, Dr Gerstmar discusses the tests he most commonly uses, especially for gastrointestinal complaints. We also talk about strategies for dealing with health insurance and tips for keeping costs down. These scatter plots, sometimes called calibration plots, are the ones I mentioned in the podcast. On the x-axis is what my XGBoost model predicted for previously unseen data, the y-axis represents the measured value. When the dot appears on the diagonal line, the prediction was perfect. The model was trained using results from just 260 athletes. My hope is that is these models will eventually bring down the cost of our full program by allowing us to predict the results of an expensive test using a cheaper one. Here’s the outline of this interview with Dr Tim Gerstmar: [00:00:15] First podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:00:56] Bob McRae podcast: How to Use Biomedical Testing for IRONMAN Performance. [00:01:24] Our Elite Performance Programme. [00:04:04] How much testing should we do? [00:04:35] Factoring in lifetime costs. [00:08:33] Donating blood to the Red Cross. [00:09:44] Iron disorders: ferritin and haemochromatosis. [00:10:53] Therapeutic phlebotomy. [00:14:22] Treating symptoms is sometimes necessary. [00:15:07] Steroids for eczema. [00:17:09] Adrenal dysregulation and thyroid dysfunction. [00:18:00] You can't feel high blood sugar in diabetes. [00:18:46] AIMed conference. [00:19:06] De Fauw, Jeffrey, et al. "Automated analysis of retinal imaging using machine learning techniques for computer vision." F1000Research 5 (2016). [00:20:38] 25-OH-D testing. See Optimizing Vitamin D for Athletic Performance. [00:22:01] Insurance interfering with testing. [00:23:29] Liberty HealthShare. [00:23:42] Affordable Care Act. [00:24:10] Direct Primary Care. [00:24:23] Health Share of Oregon. [00:25:08] Covered California. [00:25:32] Health Savings Account. [00:28:52] Genova GI Effects stool test. [00:29:27] BioHealth stool test. [00:29:49] Doctor's Data stool test. [00:30:13] Coeliac diagnosis. [00:30:50] Transglutaminase. [00:31:44] Genetic risk factors. [00:32:43] NCGS and FODMAPs. [00:34:22] Intestinal lymphoma. [00:37:47] Normal test results are still useful information. [00:38:45] Liver enzymes, e.g. ALT, AST and GGT. [00:39:19] CBC and CMP, Hs-CRP. [00:39:47] Testosterone and thyroid. [00:40:09] Genova SIBO test. [00:41:08] Organic acids by Genova and Great Plains. [00:41:55] Beware insurance with OATs. [00:43:23] Verifying your policy. [00:44:07] Mitochondrial function. [00:44:21] Nutrient deficiencies. [00:44:52] Neurotransmitters and brain function. [00:45:04] Oxidative stress. [00:45:12] Detox stress, GSH status. [00:45:38] Bacterial and yeast markers. [00:46:49] Cortisol testing--DUTCH. [00:48:45] Interview with Pedro Domingos: How to Teach Machines That Can Learn. [00:49:08] XGBoost. [00:50:33] Robb Wolf early adoption costs. [00:51:54] HRV. See Elite HRV podcast. [00:52:08] Supplement companies and self-assessment questionnaires. [00:53:10] Arabinose. [00:53:48] Hallucinating from noise in the data. [00:54:52] Big Data. [00:56:03] Abnormality detection. [00:56:45] Functional versus pathological lab ranges. [00:57:46] Mark Newman. See cortisol testing above. [00:58:23] Adjusted reference ranges. [00:58:45] Vanity sizing. [01:00:52] Thyroid cancer and proximity to a mine. [01:01:21] Aspire Natural Health podcast.

Coach and exercise physiologist Dr Mike T. Nelson pulled me to one side recently after seeing the results of my little experiment with a ketone ester supplement. In this interview, you’ll learn about why Dr. Mike thinks we should exercise caution before regularly simultaneously raising blood glucose and ketones. We also talk about why metabolic flexibility, not ketosis, should be the goal for most endurance athletes. Problems with impaired fat use: From  Nelson, Michael T., George R. Biltz, and Donald R. Dengel. "Repeatability of Respiratory Exchange Ratio Time Series Analysis." The Journal of Strength & Conditioning Research 29.9 (2015): 2550-2558. "Goedecke et al. (12) showed a very large interindividual variability in resting RER from 0.72 up to 0.93 that even persisted during exercise of increasing intensity. This corresponded to a relative rate of fat oxidation that ranged from 23 to 93%. This large interindividual variability in RER from 0.83 to 0.95 was also demonstrated by Helge et al. (16) during low-intensity steady-state exercise. This was quite similar to what we observed with a range of RER from 0.82 to 0.97.” (Nelson, MT, et al. 2015). Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. Helge, Jørn W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991 Problems with impaired carb use: Research has shown that those are on a very low carb diet for prolonged periods of time demonstrate a reduced ability to fully use them during exercise (Burke, LM, et al.; Stellingwerf T. et al). Burke, Louise M., et al. "Effect of fat adaptation and carbohydrate restoration on metabolism and performance during prolonged cycling." Journal of Applied Physiology 89.6 (2000): 2413-2421. Stellingwerff, Trent, et al. "Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration." American Journal of Physiology-Endocrinology and Metabolism 290.2 (2006): E380-E388. Finally, we discuss the potential interference effect of endurance exercise on strength training. Context matters! Only elite athletes probably need to worry about this, and at least one study has shown untrained women can use either order and get similar responses. Here’s the outline of this interview with Mike T. Nelson, PhD: [00:01:02] Keto Summit interview on Metabolic Flexibility. [00:03:25] Complete Blueprint To Faster Results...Without Pain and Plateaus. [00:06:14] Get the "Deadlift Re-alignment for Broken Meatheads." for free. [00:07:28] Online coaching. [00:08:58] http://www.miketnelson.com/podcast [00:09:15] HRV for Successful Online Coaching with Dr. Mike T. Nelson. [00:09:38] ithlete. [00:12:29] Zoom video conference software. [00:13:08] Instant Ketosis: 0.4 to 6.2mM in 30 Minutes. [00:13:47] Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:15:34] Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:16:57] Ketone esters for endurance performance. [00:20:05] Ride time to exhaustion. [00:21:04] Professor Kieran Clarke at Oxford University. [00:22:27] Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:25:19] Brooks, George A., and Jacques Mercier. "Balance of carbohydrate and lipid utilization during exercise: the" crossover" concept." Journal of applied physiology 76.6 (1994): 2253-2261. [00:26:10] Ketone salts and C8 (caprylic) oil to "push the process". [00:28:05] Fasting and carbohydrate adaptation. [00:28:18] Pyruvate dehydrogenase (PDH). [00:29:39] Ketone supplements and appetite suppression. [00:33:36] Jeff Rothschild. [00:34:20] FATMAX and the hard transition. [00:35:18] Peterson, Benjamin James. Repeated Sprint Ability: The Influence of Aerobic Capacity on Energy Pathway Response and Fatigue of Hockey Players. Diss. UNIVERSITY OF MINNESOTA, 2014. [00:37:42] Reintroducing carbs. [00:41:43] Sprints on wet tarmac (not recommended). [00:43:07] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). Also, 5-10x 2 minute intervals at 120-150% of LT (HIIT) and 15-30 minute continuous cycling at 80-100% of LT equally interfere with the adaptations to resistance training. So it’s not the intensity, more the total volume, that’s the problem. [00:46:22] Prioritising strength in the offseason. [00:48:40] Kiteboarding. [00:49:55] Fortaleza. [00:51:06] Mike's email.

Tommy and I recorded this interview in person at the Buck Institute for Research on Aging where we were attending Dr. Dale Bredesen’s training for reversing cognitive decline. If you’ve yet to discover Dr. Bredesen’s amazing work, I’d highly recommend his STEM-Talk interview. My attempt to capture the impressiveness of the Buck Institute leaves a lot to be desired, but since I promised a photo during the recording, here it is: We love our supplements at Nourish Balance Thrive, and we regularly recommend them to the people we work with, usually when indicated by a test result. What we’re less keen on is expensive nonsense with no human data or even plausible mechanism of action. Oxaloacetate falls into this category, and in this interview, you'll learn enough biochemistry to understand why you should save your money. As always, we reserve the right to be proven wrong! In the second part of this interview, you'll learn about why it's essential to eat to fuel for your activity. We're huge fans of a ketogenic diet for a handful of very specific applications, but not as a general recommendation, especially for athletes engaging in highly glycolytic activities like Crossfit and obstacle course racing. Here’s the outline of this interview with Dr. Tommy Wood, MD PhDc: [00:00:26] Buck Institute for Research on Aging. [00:00:43] Bredesen, Dale E., et al. "Reversal of cognitive decline in Alzheimer's disease." Aging (Albany NY) 8.6 (2016): 1250. [00:00:59] Journal of Neuroscience. [00:02:00] Hippocampal volume increasing. [00:02:26] Blood chem, genotyping, biotoxins, heavy metals. [00:02:32] ReCode software. [00:03:17] Send me your questions for Dr. Bredesen. [00:03:41] Oxaloacetate supplementation. [00:04:01] How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Dr. Keith Runyan, MD. [00:05:18] Caloric restriction in humans. [00:05:23] CALERIE trial. [00:06:08] Calorie restriction falters in the long run. [00:07:01] The benefit comes on the refeed. [00:07:14] Valter Longo, Ph.D. on Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis. [00:07:41] Getting Stronger with Todd Becker. [00:08:18] C. elegans. [00:08:47] Malate-aspartate shuttle. [00:09:20] NAD+/NADH ratio. [00:09:32] AMP-activated protein kinase (AMPK) and Sirtuin 1 (SIRT1). [00:09:45] FOXO3. [00:10:01] Nicotinamide riboside (NR). [00:10:19] Strong, Randy, et al. "Evaluation of resveratrol, green tea extract, curcumin, oxaloacetic acid, and medium-chain triglyceride oil on life span of genetically heterogeneous mice." The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 68.1 (2013): 6-16. [00:11:14] Toxic effects of glutamate. [00:11:48] Excitotoxicity. [00:12:30] Aspartate transaminase (AST) on a blood chem. [00:13:37] The OAA supplements include a meaningless dose anyway. [00:14:17] Anaplerotic reactions. [00:15:27] Pyruvate dehydrogenase and biotin (B7) deficiency. [00:16:54] Context for a ketogenic diet. [00:18:06] Glycolytic activity. [00:19:20] Fasting blood glucose. [00:19:36] Alkaline phosphatase (Alk Phos). [00:20:01] Zinc deficiency. [00:21:26] Thyroid. [00:22:02] Deiodinase enzymes. [00:24:11] Lipids. [00:24:39] LDL receptor. [00:25:29] Red blood cell production [00:25:51] Mean corpuscular volume (MCV). [00:26:33] Macrocytosis due to folate deficiency. [00:29:24] Masharani, U., et al. "Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes." European journal of clinical nutrition 69.8 (2015): 944-948. [00:31:07] Ketosis makes you sharp so you can go get some food. [00:31:46] A New Hope for Brain Tumors with Dr. Adrienne Scheck. [00:31:59] Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:32:08] A ketogenic diet shows some promise for Multiple Sclerosis and Alzheimer’s. [00:32:33] Light dark cycles. [00:33:18] Breast feeding and carbs. [00:33:45] Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatr Res 19.1 (1985): 139-143. [00:34:05] Babies are in ketosis. [00:34:32] Medium-chain triglyceride. [00:35:07] Read, W. W. C., PHYLLIS G. LUTZ, and ANAHID TASHJIAN. "Human Milk Lipids II. The influence of dietary carbohydrates and fat on the fatty acids of mature milk. A study in four ethnic groups." The American journal of clinical nutrition 17.3 (1965): 180-183. [00:35:21] Keto rat experiment.

Hormetism is the application of progressive, intermittent stress to overcome challenges and grow stronger physically, mentally and emotionally. As athletes, we intuitively understand the hormetic effect of exercise but did you know that cold, altitude, plant toxins and even straining slightly to read can all be used to help us get stronger? My guest is for this interview is Todd Becker, a freelance blogger based in the San Francisco Bay Area, where he lives with his wife and two children. He has degrees in Chemical Engineering and Philosophy from Stanford University and Brown University.  Todd currently works as a staff scientist for a biotechnology company in Palo Alto, where he leads project teams and holds more than 20 patents.   Not everyone will have access to all of the hormetic stressors we talk about in this episode. The important takeaway message is that there's more than one way to get stronger. Take advantage in whatever way you see fit. Here’s the outline of this interview with Todd Becker: [00:00:24] Myopia: A Modern Yet Reversible Disease. [00:00:53] AHS16 - Todd Becker - Living High and Healthy. [00:01:48] Hormesis. [00:02:35] Low-carb and intermittent fasting. [00:03:58] Going on holiday and forgetting glasses. [00:04:40] Print pushing. [00:05:02] Exercise. [00:05:29] Immune system. [00:06:07] UV. [00:06:13] Overcompensation. [00:07:28] Lactose tolerance. [00:08:35] Unnecessarily avoiding the sun. [00:10:05] Finding the perfect amount of stress. [00:12:15] Learning to fast blog post. [00:13:00] Heart rate variability or even just resting HR. [00:14:02] Cold showers. [00:14:43] Alcohol. [00:15:53] Metabolic flexibility. [00:16:08] Allostasis. [00:17:07] Wood smoke. [00:17:25] Evolutionary mismatches. [00:17:41] Is charred meat bad for you? [00:18:29] Catching Fire: How Cooking Made Us Human. [00:19:02] Phases of detoxification. [00:19:17] CYP3A4. [00:19:42] Superoxide dismutase. [00:20:01] Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More. [00:21:28] Low-dose dioxins. [00:21:53] Hormone analogues. [00:22:14] Gluten. [00:22:40] IgE emergency response. [00:22:50] An Epidemic of Absence: A New Way of Understanding Allergies and Autoimmune Diseases. [00:23:36] Peanut allergies [00:23:56] Karelia (historical province of Finland). [00:25:00] Reversing peanut allergies. [00:25:22] Poison ivy and oak. [00:26:49] Peanut oil in diaper cream. [00:27:06] Oral vs topical exposure. [00:27:23] Epstein–Barr virus infection at certain ages. [00:28:09] Altitude. [00:28:24] Boulder has the lowest obesity rate in the US. [00:29:28] PGC1-a via hypoxia. [00:30:16] Barry Murray on my podcast. [00:31:36] Altitude masks. [00:32:02] Train high race low. [00:32:24] Jeremy Powers on this podcast. [00:34:43] gettingstronger.org

Machine learning is fast becoming a part of our lives. From the order in which your search results and news feeds are ordered to the image classifiers and speech recognition features on your smartphone. Machine learning may even have had a hand in choosing your spouse or driving you to work. As with cars, only the mechanics need to understand what happens under the hood, but all drivers need to know how to operate the steering wheel. Listen to this podcast to learn how to interact with machines that can learn, and about the implications for humanity. My guest is Dr. Pedro Domingos, Professor of Computer Science at Washington University. He is the author or co-author of over 200 technical publications in machine learning and data mining, and the author of my new favourite book The Master Algorithm: How the Quest for the Ultimate Learning Machine Will Remake Our World. Here’s the outline of this interview with Dr. Pedro Domingos, PhD: [00:01:55] Deep Learning. [00:02:21] Machine learning is affecting everyone's lives. [00:03:45] Recommender systems. [00:03:57] Ordering newsfeeds. [00:04:25] Text prediction and speech recognition in smart phones. [00:04:54] Accelerometers. [00:04:54] Selecting job applicants. [00:05:05] Finding a spouse. [00:05:35] OKCupid.com. [00:06:49] Robot scientists. [00:07:08] Artificially-intelligent Robot Scientist ‘Eve’ could boost search for new drugs. [00:08:38] Cancer research. [00:10:27] Central dogma of molecular biology. [00:10:34] DNA microarrays. [00:11:34] Robb Wolf at IHMC: Darwinian Medicine: Maybe there IS something to this evolution thing. [00:12:29] It costs more to find the data than to do the experiment again (ref?) [00:13:11] Making connections people could never make. [00:14:00] Jeremy Howard’s TED talk: The wonderful and terrifying implications of computers that can learn. [00:14:14] Pedro's TED talk: The Quest for the Master Algorithm. [00:15:49] Craig Venter: your immune system on the Internet. [00:16:44] Continuous blood glucose monitoring and Heart Rate Variability. [00:17:41] Our data: DUTCH, OAT, stool, blood. [00:19:21] Supervised and unsupervised learning. [00:20:11] Clustering dimensionality reduction, e.g. PCA and T-SNE. [00:21:44] Sodium to potassium ratio versus cortisol. [00:22:24] Eosinophils. [00:23:17] Clinical trials. [00:24:35] Tetiana Ivanova - How to become a Data Scientist in 6 months a hacker’s approach to career planning. [00:25:02] Deep Learning Book. [00:25:46] Maths as a barrier to entry. [00:27:09] Andrew Ng Coursera Machine Learning course. [00:27:28] Pedro's Data Mining course. [00:27:50] Theano and Keras. [00:28:02] State Farm Distracted Driver Detection Kaggle competition. [00:29:37] Nearest Neighbour algorithm. [00:30:29] Driverless cars. [00:30:41] Is a robot going to take my job? [00:31:29] Jobs will not be lost, they will be transformed [00:33:14] Automate your job yourself! [00:33:27] Centaur chess player. [00:35:32] ML is like driving, you can only learn by doing it. [00:35:52] A Few Useful Things to Know about Machine Learning. [00:37:00] Blood chemistry software. [00:37:30] We are the owners of our data. [00:38:49] Data banks and unions. [00:40:01] The distinction with privacy. [00:40:29] An ethical obligation to share. [00:41:46] Data vulcanisation. [00:42:40] Teaching the machine. [00:43:07] Chrome incognito mode. [00:44:13] Why can't we interact with the algorithm? [00:45:33] New P2 Instance Type for Amazon EC2 – Up to 16 GPUs. [00:46:01] Why now? [00:46:47] Research breakthroughs. [00:47:04] The amount of data. [00:47:13] Hardware. [00:47:31] GPUs, Moore’s law. [00:47:57] Economics. [00:48:32] Google TensorFlow. [00:49:05] Facebook Torch. [00:49:38] Recruiting. [00:50:58] The five tribes of machine learning: evolutionaries, connectionists, Bayesians, analogizers, symbolists. [00:51:55] Grand unified theory of ML. [00:53:40] Decision tree ensembles (Random Forests). [00:53:45] XGBoost. [00:53:54] Weka. [00:54:21] Alchemy: Open Source AI. [00:56:16] Still do a computer science degree. [00:56:54] Minor in probability and statistics.

After a rocky start to the season, NBT client Bob McRae turned everything around using our performance orientated functional medicine program for athletes. "I had the best race of my life yesterday, beyond my imagination." said 47-year old McRae, after his first age-group win (by 14-minutes) and 6th overall at IRONMAN Boulder. Bob is now the number one USAT ranked athlete in his age group.   Listen to this podcast to discover how Bob used a combination of blood chemistry, urinary organic acids and hormone testing, stool culturomics together with diet and lifestyle modification and NSF certified nutritional supplements to achieve peak triathlon performance. Here’s the outline of this interview with Bob McRae: [00:04:22] Dr. Phil Maffetone. [00:09:06] Quest Diagnostics. [00:09:22] Fat Black podcast. [00:11:26] IRONMAN Boulder and Kona. [00:11:47] Bob was unable to elevate his heart rate. [00:13:10] GI symptoms affected racing. [00:13:38] Blastocystis was found on a BioHealth 401H stool test, gone on retest. [00:13:39] Candida overgrowth found on a Great Plains urinary organic acids test. [00:13:47] Elevated lysozyme (an enzyme secreted at the site of inflammation in the GI tract) on Doctor’s Data stool test. [00:13:59] Elevation of white blood cells (eosinophils) on a blood chemistry. [00:15:55] Whole30. [00:16:16] Eliminating sugar, dairy and grains. [00:17:23] Bob has reintroduced sprouted grains. [00:19:03] Bob’s daughter has resolved her skin issues eating the same diet. [00:20:35] Elevated TSH and Thyroid Peroxidase (TPO) Antibodies, both now getting better. [00:22:59] Travelling for triathlon. [00:26:41] Mass start in Kona. [00:26:56] Clif Bar Triathlon Start Commercial. [00:29:44] 1:02 swim. [00:30:15] Working with swim coach and drafting. [00:30:46] Muse meditation device. [00:33:03] EmWave2. [00:33:30] Fat Black podcast #187. [00:33:45] Headspace. [00:34:51] Daniela Ryf. [00:35:57] Andrew Messick CEO of IRONMAN. [00:39:32] First Endurance EFS drink. [00:44:16] Dr. Keith Runyan on my podcast. [00:45:18] 9:45 top 20 in the world. [00:48:14] Elevation of methylmalonic on a urinary organic acids test indicates a deficiency of vitamin B12. [00:48:42] DUTCH. [00:49:18] Iron Rambler blog.

This year in the United States, over 22,000 people will be diagnosed with a primary brain or spinal tumor. Of these, more than 13,000, many of them younger than 21 years old, will die of their disease. New treatment modalities are critical in the battle against cancer. Adrienne Scheck, PhD, is an associate professor of neurobiology at Barrow Neurological Institute. Dr. Scheck’s expertise includes neuro-oncology. She is a member of the American Association for Cancer Research, Society for Neuro-Oncology, American Association for Cancer Research, American Society for Biochemistry and Molecular Biology, Women in Cancer Research, and the American Association for the Advancement of Science. Dr. Scheck’s work consists mainly of translational research to develop novel adjuvant therapies for the treatment of brain tumors. She also use various molecular and molecular genetic techniques to investigate why current therapies sometimes fail.   See Scheck AC[Author] on PubMed. Here’s the outline of this interview with Dr. Adrienne Scheck: [00:00:37] Dr. Jong M Rho. [00:01:18] Glioblastoma. [00:03:53] Hanahan, Douglas, and Robert A. Weinberg. "Hallmarks of cancer: the next generation." cell 144.5 (2011): 646-674. [00:05:01] Cancer metabolism: see Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure. [00:05:37] Positron emission tomography (PET). [00:06:20] Thomas Seyfried: Cancer: A Metabolic Disease With Metabolic Solutions. [00:07:21] Adding ketones to a in vitro model. [00:09:14] Poff, Angela M., et al. "The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer." PloS one 8.6 (2013): e65522. [00:11:38] 4:1 KetoCal. [00:13:14] Dr. Cate Shanahan at the Keto Summit. [00:15:05] Ketogenic Diet With Radiation and Chemotherapy for Newly Diagnosed Glioblastoma. [00:17:08] Charlie Foundation and Matthew's Friends. [00:21:42] Clinical trial diet is as close to 4:1 as possible. [00:22:09] Ketogenic Mealplanner – Electronic Ketogenic Manager (EKM). [00:23:01] Cachexia. [00:24:09] Ketones of 3mM, glucose of 4mM. [00:25:59] Adrienne gave a talk in Banff but I couldn’t find it online. [00:26:23] Trial eligibility. [00:30:29] Confounding lifestyle factors. [00:32:58] MRI for tumor metabolism . [00:34:25] Is there something special about brain tumors that makes them particularly susceptible? [00:35:25] Dominic D'Agostino on my podcast and the Keto Summit. [00:35:48] Edema, angiogenesis, and inflammation. [00:37:36] Lussier, Danielle M., et al. "Enhanced immunity in a mouse model of malignant glioma is mediated by a therapeutic ketogenic diet." BMC cancer16.1 (2016): 1. [00:40:14] Gut microbiome. [00:41:50] Ketone supplementation. [00:47:54] Effects in cancer patients may be different from in a healthy person. [00:48:45] Students Supporting Brain Tumor Research. [00:50:35] MaxLove Project. [00:50:47] Donations. [00:52:28] Finding a physician and a dietician. [00:55:13] Education for dietitians and practitioners. [00:57:51] Pluripotency. [00:58:55] Adam Sorenson and father Brad.

Barry Murray is a sports nutritionist and member of the Irish Ultramarathon Team currently working with Pro Tour cyclists. Barry has won several ultra-distance (70-200 km) running races, The Mourne Mountain Way, The Abbots Way, The Giants Causeway, The Wicklow Way, The Kerry Way, all without eating anything for breakfast. How? In a word, fat-adaptation. In this interview, Barry describes his work with the pros and six much overlooked factors for high-performance ultra-endurance training: sunlight, cold thermogenesis, DHA from seafood, grounding, and water quality. Here’s the outline of this interview with Barry Murray: [00:01:56] BMC Racing Team. [00:02:06] Ultramarathon. [00:05:39] Low-carb, high-fat, ketogenic. [00:06:14] Fasted state training. [00:07:16] Sirtuins. [00:12:38] AMP kinase. [00:13:35] Beta-oxidation. [00:13:44] Mitochondrial biogenesis. [00:15:20] Acetyl-CoA. [00:15:38] Peter Attia, MD. [00:16:03] Stepwise adaptation. [00:18:38] What are the pro cyclists doing? [00:19:35] Nutrition is the new doping. [00:23:00] Team Sky. [00:23:55] Steve Cummins. [00:24:29] 2-3 years to adapt. [00:26:00] Can be done in 6-12 months. [00:27:04] Train low, race high. [00:28:26] Rates of brain glucose use. [00:29:30] Pyruvate dehydrogenase. [00:30:34] Ketone MonoEster article. [00:31:21] Are the pros using ketone supplements? [00:32:05] Chris Froome. [00:32:33] Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:34:00] Beta-oxidation is the goal, not ketogenesis. [00:35:16] Jack Kruse. [00:37:11] Six things to optimal health and living. [00:37:30] Sunlight. [00:37:53] Cold thermogenesis. [00:38:05] Seafood. [00:38:18] Grounding. [00:38:25] Non-fluoridated water. [00:39:55] UVB tanning booths. [00:40:37] Schumann resonance. [00:41:38] Electron Transport Chain (ETC) [00:43:44] Sven Tuft of Orica Bike Exchange. [00:44:45] Wim Hof. [00:45:30] Kox, Matthijs, et al. "Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans." Proceedings of the National Academy of Sciences 111.20 (2014): 7379-7384. [00:48:28] http://optimumnutrition4sport.co.uk/ [00:48:56] Fasted State Training Adaptations Jack Kruse forum post.

Dr. Keith Runyan, MD is a retired physician previously in private practice in St. Petersburg, Florida. Dr. Runyan specialised in internal medicine, nephrology, and obesity medicine. He practiced emergency medicine for ten years before starting his private practice in 2001. In February 2012, he began the diet for the treatment of is diabetes and learned that this diet was also effective for the treatment of numerous other conditions, including obesity. He added obesity medicine to his practice and became board-certified in obesity medicine in December 2012. Dr. Runyan completed an Ironman-distance triathlon on October 20, 2012, in a state of nutritional ketosis and feeling great.   In 1998, he developed type 1 diabetes at the age of 38. Dr. Runyan controlled his diabetes was fairly well with intensive insulin therapy but was plagued with frequent hypoglycaemic episodes. In 2011, while training for an Ironman-distance triathlon, Dr. Runyan was looking for a better way to treat his diabetes and perform endurance exercise, and he decided to give the low-carb, high-fat, ketogenic diet a try.   I’d like to extend special thanks to RD Dikeman and Kory Seder of the TYPEONEGRIT Facebook group for providing me with many of the questions I ask Dr. Runyan during this interview. Here’s the outline of this interview with Dr. Keith Runyan, MD: [00:00:21] Keto Summit all access pass. [00:02:50] Blood sugar 489 mg/dL. [00:04:20] Latent autoimmune diabetes of adults (LADA). [00:05:01] Beta-cell destruction. [00:05:19] Epidemiological: viral infection, oral antibiotics, cow's milk (casein), cereals. [00:07:28] NPH basal insulin (delayed). [00:11:14] Glucagon. [00:13:42] Hypoglycaemic episodes. [00:14:19] Triathlon. [00:16:07] IMTalk Episode 264 - Loren Cordain on the Paleo Diet. [00:17:07] Jimmy Moore podcast. [00:17:22] Robb Wolf. [00:17:32] Dr. Bernstein’s Diabetes Solution. [00:20:52] Continuous glucose monitor. [00:22:34] Keith's blog: Ketogenic Diabetic Athlete. [00:22:50] TYPEONEGRIT Facebook group. [00:23:25] A day in the life of Dr. Runyan. [00:24:37] Consistency is key. [00:25:14] US Wellness Meats Liverwurst. [00:26:28] Humalog insulin, finished in 2.5 hours. [00:27:53] Exercise is key for insulin sensitivity. [00:28:46] Swimming, weightlifting. [00:29:05] Lantin insulin. [00:30:16] Impact of different types of exercise on insulin sensitivity. [00:31:31] Insulin sensitivity follows a circadian rhythm. [00:34:54] Dr. Phil Maffetone. [00:38:09] Powerlifting vs. Olympic lifting. [00:38:31] Greg Everett at Catalyst Athletics. [00:40:12] Carb cravings. [00:41:43] Artificial pancreas. [00:43:24] No more hypoglycaemia in ketosis. [00:44:56] No correlation between blood BHB and symptoms. [00:45:41] The value of lack thereof, of measuring blood BHB. [00:47:30] Glycated proteins in the kidneys. [00:47:50] High-sensitivity C-reactive protein. [00:49:16] Ketosis for type 1 in children. [00:50:09] 1.2g per kg protein. [00:51:38] Vision for spreading the word. [00:52:29] Medicine is an oil tanker. [00:53:54] Dr. Runyan's books for type 1 and type 2. [00:54:50] Ellen Davis of Ketogenic-Diet-Resource.com. [00:55:45] "Normal" blood sugars.

Chris here, writing the show notes for this episode presented by my wife and food scientist Julia Kelly where she interviews Mickey Trescott, and Angie Alt. I’ve talked a lot about ketogenic diets on the podcast, but the truth is ketosis is a hack to improve my cognition and athletic performance. Autoimmune Paleo (AIP) is the diet that enabled me to recover my health, and since then, we’ve coached hundreds of other athletes in our practice using a very similar approach. With the diet cornerstone in place, I became curious about what else I could do to improve my health and athletic performance. Shortly after came my discovery of functional medicine and the hundreds, if not thousands, of other lifestyle factors that needed to be in place in order for me to have what I enjoy today.   The Autoimmune Wellness Handbook addresses the most important of those other lifestyle factors. Authors Mickey and Angie introduce a complementary solution that focuses on seven key steps to recovery: inform, collaborate, nourish, rest, breathe, move, and connect. Here’s the outline of this interview with Julia Kelly, Mickey Trescott, and Angie Alt: [00:01:43] The Paleo Mom. [00:04:26] autoimmune-paleo.com [00:07:22] The athlete's gut. [00:08:46] Inform - be your own expert. [00:09:24] Collaborate - build your team. [00:13:15] Hashimoto's. [00:16:10] Nourish - choosing what to eat. [00:20:17] Movement - should you back off? [00:24:33] Rest. [00:26:37] Breath - managing stress. [00:27:48] Spending time in nature. [00:29:02] Social isolation. [00:34:13] Recipes and meal planning. [00:41:09] The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness. [00:41:16] Autoimmune Paleo podcast.

Dr. Tim Gerstmar practices Naturopathic Medicine at his Redmond, WA office, Aspire Natural Health. He specialises in working with people with digestive and autoimmune problems, and has worked with many of the most difficult to treat situations using a blend of natural and conventional medicine. He treats patients locally, throughout the US and as far away as the Qatar, Korea and Australia. In this interview, Dr. Tim talks about methylation, sequencing diet and lifestyle medicine, environmental pollutants, detoxification physiology and treatments plus much more! Here’s the outline of this interview with Dr. Tim Gerstmar, ND: [00:00:23] Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything — Tim Gerstmar, N.D. (AHS14). [00:04:22] Gut, autoimmune, hard-to-treat cases. [00:05:21] Autism. [00:06:20] Sequencing diet and lifestyle medicine. [00:09:33] Dr. Gerstmar employs health coaches. [00:10:33] 23andMe, penetrance. [00:12:23] Robb Wolf. [00:14:55] Environment toxicity. [00:17:18] Toxicity and thyroid function. [00:18:26] AHS 16 - Tim Gerstmar - Obesogens and Endocrine Disruptors. [00:19:22] 100,000 chemicals into the environment since WWII. [00:19:53] According to the EU, many haven't been adequately safety tested. [00:23:05] Obvious exposure revealed via a detailed history. [00:24:03] Scorecard. [00:24:59] Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health with Dr. Bill Shaw, PhD. [00:25:46] Xylene on the Genova organic acids test (it's also on the Great Plains TOX). [00:30:43] Environmental Working Group Body Burden. [00:32:38] Heavy metals: mercury, arsenic, lead. [00:34:44] Fat soluble compounds. [00:35:16] Nutrient dependencies for detoxification. [00:36:12] Caloric restriction. [00:36:38] Milk thistle. [00:37:03] Sulforaphane Nrf2. [00:37:47] Peeing and pooping. [00:38:33] Sweating and sauna. [00:38:58] Household chemicals. [00:39:19] Flame retardants in clothing. [00:40:18] EWG Dirty dozen and clean fifteen. [00:40:50] Leaner cuts of meat. [00:41:36] Mattresses. [00:42:43] Niacin uses up methyl groups. [00:43:51] Methylation and detoxification. [00:44:37] Sequencing detoxification. [00:45:20] Enterohepatic recirculation. [00:47:31] Evolutionary mismatches. [00:48:08] The gut microbiome, glucuronidation bonds. [00:49:07] Olestra. [00:49:46] Rice bran, psyllium. [00:51:21] Apple pectin. [00:51:45] Aspire Natural Health. [00:53:48] Preconception care for both men and women. [00:56:29] Changing the political climate.

Dr. Dawn Kernagis is a Research Scientist in the area of human performance optimization and risk mitigation for operators in extreme environments, such as those working in undersea diving, high altitude aviation, and space. Dr. Kernagis came to IHMC from Duke University Medical Center, where her postdoctoral research was funded by the Office of Naval Research and the American Heart Association to identify pathophysiological mechanisms and potential therapeutic targets in multiple forms of acute brain injury. Here’s the outline of this interview with Dr. Dawn Kernagis [00:00:20] STEM-Talk podcast. [00:01:35] Ken Ford. [00:03:44] Keto Summit. [00:04:06] Outside Magazine: Is the High-Fat, Low-Carb Ketogenic Diet Right for You? [00:04:22] NEEMO expedition. [00:08:30] The Twins Study was the first study of its kind to compare molecular profiles of identical twin astronauts with one in space and another on Earth. [00:12:04] Apolipoprotein E (APOE). [00:12:13] STEM-Talk Episode 12: Dale Bredesen Discusses The Metabolic Factors Underlying Alzheimer’s Disease. [00:16:28] Apolipoprotein E4 protective against malaria? [00:19:14] AHS 16 - Steven Gundry - Dietary Management of the Apo E4. [00:20:37] STEM-Talk Episode 14: Dominic D'Agostino. [00:21:28] Lauren Petersen: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:22:55] A combination of 16S, metagenomic shotgun, and metatranscriptomic sequencing. [00:29:48] Estrogen receptor (ER), progesterone receptor (PR), and HER2 expression. [00:31:16] Python, scikit-learn, TensorFlow. [00:31:32] The R Project for Statistical Computing. [00:33:15] MATLAB. [00:34:10] STEM-TALK Episode 1: Peter Attia On How To Live Longer And Better. [00:35:23] Swiss cheese model, Gareth Lock. [00:40:48] Duke University. [00:41:04] Richard Moon. [00:42:59] NEEMO blog.

A Whole Health Educator and Personal Trainer from Mountain View, California asked me some questions about the FDN certification and since we get so many questions like the ones below, Tommy and I did a webinar to answer those and more, live. The questions: What health services did you offer before studying with FDN?  How did you integrate your new training into your service offerings at the beginning? Have you been able to use FDN to build a solid/sustaining income and business model?  If so, how long did that ramp up process take? What marketing initiatives/strategies have you tried?  Which worked best/least? Were there additional/unforeseen start up costs? What challenges have you had along the way to setting up business with FDN?  What might you have done differently? What are your thoughts on the current lab testing that FDN recommends, as well as the supplement brands they have relationships with?   Do you find that most of your income from FDN stems from patient sessions or from supplement income?  Some other avenue? Here’s the outline of this webinar with Dr. Tommy Wood: [00:03:25] Kalish Institute. [00:05:54] Robb Wolf. [00:06:27] Root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians). [00:07:16] Tommy's blog. [00:07:53] OAT, DUTCH, blood chemistry. [00:09:09] Chris Kresser's ADAPT course. [00:10:10] Bryan Walsh's Metabolic Fitness Pro biochemistry course. [00:10:28] Khan Academy chemistry. [00:13:31] Mark Sisson's Primal Health Coaching certification. [00:14:59] Functional Diagnostic Nutrition. [00:17:53] Coursera Physiology Course form Duke University. [00:20:01] Why Zebras Don't Get Ulcers. [00:21:34] Jamie Kendall-Weed. [00:24:06] Paleo Physicians Network. [00:26:27] Tommy WOULD do it all again the same :) [00:29:19] "A ticket to play the game"‒Physician's Assistant [00:33:44] Student debt. [00:35:35] How to Start a Startup. [00:36:51] The Elite Performance Program (EPP). [00:37:09] Ralston Consulting. [00:37:49] Lisa Fraley, legal coach. [00:38:08] Client agreements. [00:39:53] Amelia. [00:41:16] Jordan Reasoner podcast. [00:42:33] Practitioner Liberation Project. [00:43:24] Ben Greenfield podcast with Jamie. [00:44:47] Zoom, Zendesk, Slack. [00:45:02] ScheduleOnce. [00:47:04] Trello. [00:48:07] Google Drive [00:48:48] HIPAA compliance. [00:51:24] Data extraction and model building. [00:51:45] Python Machine Learning. [00:52:00] scikit-learn, TensorFlow. [00:52:52] BioHealth Adrenal Stress Profile (saliva). [00:53:17] BioHealth 101. [00:53:53] Mediator Release Test (MRT). [00:54:53] AIP, Whole30. [00:55:13] Cyrex Labs. [00:56:35] Aristo Vojdani. [00:57:00] Ellen Langer. [00:58:01] Align Podcast. [00:58:26] Counterclockwise: Mindful Health and the Power of Possibility. [00:59:10] Ron Rosedale. [01:00:34] Keto Summit. [01:01:04] PHAT FIBRE. [01:03:21] PHAT COW! [01:03:33] Fruition chocolate.

Aaron Alexander is an accomplished manual therapist and movement coach with over a decade of experience. He is the founder of Align Therapy™, an integrated approach to functional movement and self-care that has helped thousands including Olympic and professional level athletes. He is the creator of the 'Self-Care Kit' and the host of a highly ridiculous and informative podcast. Here’s the outline of this interview with Aaron Alexander: [00:00:18] Rolfing Institute. [00:00:28] Structural alignment. [00:01:34] Entrepreneurship. [00:02:10] Align Podcast. [00:02:41] Dr. Stuart McGill. [00:02:50] Bike Fit Done Right: Nigel McHolland on my podcast. [00:02:54] Dr. Ellen Langer. [00:03:59] David Epstein. [00:04:33] Prof. Tim Noakes. [00:04:50] Keto Summit. [00:05:58] Mindfulness. [00:08:42] Hormesis. [00:08:58] Aaron at AHS 16. [00:09:16] Dr. Grace Liu. [00:12:53] Amy Cuddy. [00:15:31] Strongfirst instructor. [00:16:28] Read to Run: Kelly Starrett on my podcast. [00:21:44] Futsal. [00:24:02] Alexander Technique. [00:29:10] Sitting cross-legged. [00:30:09] Pomodoro alarm. [00:30:20] Lotus position. [00:31:47] Esther Gokhale chair. [00:37:26] Aaron is looking for a publisher. [00:40:00] Glidewalking. [00:41:12] Dr. Mark Cucuzzella barefoot running. [00:44:28] Aaron's self-care kit. [00:46:59] Rogue Fitness chinup bar. [00:47:29] My interview on Aaron's podcast.

Lauren Petersen, PhD, is a postdoctoral associate working for Dr. George Weinstock and investigating the microbiome. Our knowledge of the 100 trillion microorganisms that inhabit the human body is still very limited, but the advent of next-generation sequencing technology has allowed researchers to start understanding what kind of microorganisms inhabit the human body and identifying the types of genes these organisms carry. As part of the NIH-funded Human Microbiome Project, her lab is focused on developing and applying the latest technologies to characterize the microbiome and its impact on human health. One of her main projects is metatranscriptomic analysis whereby they are attempting to characterize gene expression of an entire community from human samples such as stool and saliva. Gaining information on what signals or environmental factors can trigger changes in global gene expression of an entire microbial community may provide us with the tools to better treat certain types of diseases in humans. Lauren is currently working on the Athlete Microbiome Project. By collecting stool and saliva samples from a cohort of highly fit professional cyclists, she will make an attempt to understand how their microbiomes may differ from those of the general population. The goal is to characterize the species present, the genes they carry, and how gene expression is modulated in athletes who push their bodies to the limit. Here’s the outline of this interview with Lauren Petersen: [00:00:28] George Weinstock, PhD. [00:01:27] Jeremy Powers interview. [00:01:43] Jeff Kendall-Weed. [00:02:15] Why care about the gut microbiome? [00:03:32] Metabolic functions. [00:03:51] NIH Human Microbiome Project. [00:04:39] Phase II longitudinal study. [00:06:01] Microbial diversity. [00:07:33] Lyme and antibiotics. [00:08:15] Chronic Fatigue Syndrome. [00:09:35] Gordon conferences - Rob Knight. [00:10:27] American Gut Project. [00:10:48] Firmicutes and Bacteroidetes. [00:11:05] Enterobacteriaceae. [00:11:59] Fecal transplant. [00:13:16] Screening donors. [00:13:32] DIY. [00:13:52] C. diff. [00:14:14] Transplants started in the 50s. [00:14:47] IBS. [00:16:12] Healthy donor. [00:17:43] Within a month, Lauren was feeling a lot better. [00:18:13] Instantaneous improvement on the bike. [00:19:22] No more stomach issues, "more energy than I knew what to do with". [00:19:54] Retest data showed perfect match with donor. [00:20:56] Sequencing large vs. small intestinal microbes. [00:21:28] FDA has no idea what to do. [00:23:02] Strategies for maintaining a healthy gut microbiome. [00:23:31] Whole foods, lots of fruit and vegetables. [00:23:48] No gels. [00:24:26] Athlete Microbiome Project. [00:26:34] Microbiome doping? [00:27:05] Ruminococcus - starch digester. [00:28:26] Enterotype - the dominate species in the gut. [00:28:56] Prevotella. [00:30:14] Teasing apart the cause and the effect. [00:32:28] Endotoxins released during intense exercise. [00:32:49] 25 participants at the time of recording, I'm number 26! [00:33:29] Matching cohort of healthy controls. [00:34:28] Ibis World Cup racer. [00:35:01] uBiome. [00:35:08] My app. [00:35:54] The problem with 16S sequencing. [00:36:16] Missing bifidobacteria. [00:37:05] A combination of methods is required for accurate testing. [00:38:30] New commercially available test? [00:39:11] Probiotic quality. [00:40:04] Testing probiotics. [00:41:37] Bifido doesn't like oxygen (or your stomach). [00:42:02] Lactobacillus is more resilient. [00:42:50] Bifido love fructooligosaccharides. [00:43:36] Lack of association with dietary restrictions. [00:44:53] Feed your microbiome!

It's really tough to get science-based information about the ketogenic diet - there's so much new research happening all the time, it's hard to keep up! However, we’ve put together a free online Keto Summit with some world-class doctors, researchers, and athletes who share their latest and best knowledge - how to refine your keto diet, ketone supplements, health benefits of keto, weight loss benefits of keto, and more. I'm especially excited about the talks by Patrick Arnold, Prof. Tim Noakes, and Dr. Kenneth Ford. So, don’t miss out as you can watch them all for free during the event! In fact, if you sign up today, you can watch Dominic D'Agostino’s presentation on Neurodegenerative Diseases, Supplements, & Keto Disease Prevention immediately. Just go here to get your ticket (it starts on Sunday, September 25th).

Joshua Fields Millburn is one half of The Minimalists. At first glance, people might think the point of minimalism is only to get rid of material possessions: Eliminating. Jettisoning. Extracting. Detaching. Decluttering. Paring down. Letting go. But that’s a mistake.  Minimalists don’t focus on having less, less, less; rather, they focus on making room for more: more time, more passion, more experiences, more growth, more contribution, more contentment. More freedom. Clearing the clutter from life’s path helps us make that room. Minimalism is the thing that gets us past the things so we can make room for life’s important things—which actually aren’t things at all. Joshua wasn’t always a minimalist. In late 2009, his mother died and marriage ended (in the same month), and Joshua started questioning everything. That’s when he discovered minimalism. Now, Joshua thinks he owns fewer than 288 things (but he doesn’t actually count his stuff). Minimalism: A Documentary About the Important Things examines the many flavors of minimalism by taking the audience inside the lives of minimalists from all walks of life—families, entrepreneurs, architects, artists, journalists, scientists, and even a former Wall Street broker—all of whom are striving to live a meaningful life with less. Check out the books, “Let go, change your life TEDxFargo talk” and new The Minimalists Podcast, where they discuss living a meaningful life with less stuff and answer questions from their listeners. In the show I mentioned Colin Wright’s Exile Lifestyle blog and Derek Sivers on Tim Ferriss’s podcast.

Any discussion of genetically modified organisms (GMOs) is fraught with difficulty, not least of which is the definition. The Non GMO Project describes them as “organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering,” but there are others, see Leandra’s AHS 16 poster for more details.           Leandra Brettner is a PhD candidate at the University of Washington department of bioengineering, and in this interview we discuss artificial selection, DNA delivery methods, integration and mutation breeding together with their safety concerns. One might argue that GM is a technique, and that each application should be tested for safety. In this interview I argue to Nassim Nicholas Taleb’s point that GMOs fall into a special class of problem where the potential harm is systemic (rather than localised) and the consequences can involve total irreversible ruin, such as the extinction of human beings or all life on the planet. Here’s the outline of this interview with Leandra Brettner: 0:04:34    Legislation S. 764. 0:08:30    Sequence-specific nucleases. 0:08:49    I went looking for a Khan video on CRISPR Cas9, and found this terrifying TED talk. 0:09:22    Homologous recombination. 0:14:02    Mutation breeding. 0:16:36    Monsanto Buys Seminis (2005). 0:18:41    Leandra misspoke when she said Monsanto owned the BRCA1/2 gene, it was Myriad Genetics. 0:33:32    Bacteriophage. 0:35:54    Evolutionary computation. 0:38:44    The effect of glyphosate on potential pathogens and beneficial members of poultry microbiota in vitro. 0:40:37    An overview of the last 10 years of genetically engineered crop safety research. 0:43:53    The Precautionary Principle (with Application to the Genetic Modification of Organisms).

This podcast is the second part of a series. In the first part, Dr. Shaw and I talked about how to measure metabolism using organic acids. My initial test showed two major problems: yeast and clostridia overgrowth. It’s been about six months since I took probiotics and Raintree Formulas Amazon antifungals for two months and the retest shows some but not complete improvement. The primary focus of this interview is the new Great Plains test for organic (nonmetal) environmental toxicity, something that I think may be a problem for the people that work with us. I won’t know for sure until we collect some more data, as always I like to test myself before recommending others do the same, and my result turned out to be “one of the cleanest Dr. Shaw has ever seen.” The possible exception is a mild elevation of 2-Hydroxyisobutyric and other metabolites that indicate exposure to petrochemicals I suspect from riding my bike on the road. Download my full result About my guest William Shaw, Ph.D., is board certified in the fields of clinical chemistry and toxicology by the American Board of Clinical Chemistry. Before he founded The Great Plains Laboratory, Inc., he worked for the Centers for Disease Control and Prevention (CDC). Order an organic acids test with nonmetal chemicals profile Use the discount code TOX for $150 off. Here’s the outline of this interview with Dr William Shaw, Ph.D. 0:00:18    Previous interview. 0:03:25    HPHPA (3-(3-hydroxyphenyl)-3-hydroxypropionic acid). 0:03:55    D-Lactate free probiotic. 0:04:37    Vancomycin or Metronidazole. 0:05:03    Results, markers 33 and 34. 0:07:00    Arabinose. 0:07:24    Amazon A-F. 0:10:34    The Role of Oxalates in Autism and Chronic Disorders. 0:13:19    How to Protect Your Family from Environmental Toxicity with Dr. Julie Walsh on the Paleo Baby podcast. 0:13:37    AHS16 - Tim Gerstmar - Obesogens and Endocrine Disruptors. 0:16:44    Succinic dehydrogenase. 0:18:20    Tiglylglycine. 0:19:04    Kearns-Sayre syndrome. 0:20:40    2-Hydroxyisobutyric Acid, MTBE and ETBE. 0:43:12    Sauna + niacin flush. 0:50:18    discount code TOX. 0:57:54    GPL webinar archive. 0:58:08    GPL University upcoming events.

Tim JP Collins is a British entrepreneur and host of The Anxiety Podcast. In a former life as an executive, Tim reached a tipping point onstage during a big presentation and has since turned his life around to overcome his anxiety and is now helping other people do the same. Looking back Tim realised that he’d created the perfect storm: Lots of travel away from home and family. Drinking alcohol in excess and too often. Staying up late and then waking up with gallons of coffee. Years of bodily abuse with bad food & not enough exercise. Working in a job that created no meaning. During this interview, you’ll find out how Tim conquered his anxiety. Tim mentioned: Luis Villasenor from Ketogains. The Ultimate Guide To Reinventing Yourself by James Altucher. I mentioned: Minimalism, a Documentary About the Important Things. The Keto Summit. Part two of this conversation is on Tim’s podcast, where I talk about the connection between chronic inflammation and anxiety, and how some of the changes Tim made may have been measurable in blood: Anxiety disorders and inflammation in a large adult cohort Inflammatory markers included C-reactive protein (CRP), interleukin (IL)-6 and tumor-necrosis factor (TNF)-a. Elevated levels of CRP were found in men, but not in women. Interleukin 6 is secreted by T cells and macrophages to stimulate immune response, e.g. during infection and after trauma. (TNF)-a is a cell signaling protein (cytokine) involved in systemic inflammation and is one of the cytokines that make up the acute phase reaction. It is produced chiefly by activated macrophages, although it can be produced by many other cell types such as CD4+ lymphocytes, NK cells, neutrophils, mast cells, eosinophils, and neurons. Immune dysregulation is especially found in persons with a late-onset anxiety disorder. Increasing evidence links anxiety to cardiovascular risk factors and diseases such as atherosclerosis, metabolic syndrome, and coronary heart disease. Chronic stress may initiate changes in the hypothalamic–pituitary–adrenal (HPA) axis and the immune system, which in turn can trigger depression as well as anxiety.

I will send the first 100 people that leave me a 5-star review on iTunes (video instructions) a bar of Fruition 100% dark chocolate. Please send your US shipping address to support@nourishbalancethrive.com Chocolate is awesome! Everyone knows that. Less well known is cacao’s (we use the terms chocolate, cocoa, and cacao synonymously in this podcast) blood pressure lowering and insulin signalling effects. The interest in the effect of cacoa on blood pressure started with the discovery that an island population of Kuna Indians suffered much lower incidence of hypertension and age-related rise of blood pressure. The people that returned to the mainland enjoyed no such benefit, even after correcting for salt intake. Island-dwelling Kuna Indians consume about 3-4 cups of cacoa drinks on average per day, while the mainland-dwelling Kuna Indians consume up to 10 times less cocoa. Christopher Columbus in 1502 Explorers like Columbus brought cacoa to Europe but people didn't like the drink without it first being sweetened. Subsequent roasting (up to 120 °C), mixing (conching), alkalising (dutching), adding sugar, milk, vanilla and lecithin emulsifiers make chocolate as we know it today. Unfortunately, much of this processing removes the flavanols that are the compound of interest. Flavanols are also found in other plant-derived produce, including beans, apricots, blackberries, apples and tea leaves, but in a lower concentration than in cacoa. More trouble for chocolate As with many crops grown in third-world countries, there are ethical concerns, especially child labour. “Bean to bar” chocolate may be nothing of sort, and some manufacturers may be in the remelting and wallpaper business. Know what you’re buying! As with most things in life, you pay for what you get, and the very best is not available in your local supermarket. That’s why you should listen to this podcast and consider joining a buyer’s club like the Chocolate Garage. Here’s the outline of this podcast with Toréa Rodriguez, FDN-P: 0:00:30    Toréa has been on my podcast twice before [1, 2]. 0:02:56    The Functional Diagnostic Nutrition certification program. 0:03:05    Fabian Popa interview. 0:03:57    Jeremy Powers interview. 0:05:33    torearodriguez.com 0:06:30    Video instructions for leaving me a review on iTunes. 0:07:25    Buy Fruition 100% dark chocolate direct from me. 0:09:22    Cochrane Database of Systematic Reviews: Effect of cocoa on blood pressure. 0:10:08    Cocoa, Glucose Tolerance, and Insulin Signaling: Cardiometabolic Protection. 0:11:37    Khan Academy video: Enzyme Linked Receptors. 0:15:32    A randomized, controlled, double-blind, crossover showed for the first time that the intake of just 10 g of cocoa with a very low caloric (38 kcal) and flavonol (80 mg) content per day was already significantly ameliorating arterial function in healthy subjects. 0:18:15    PHAT FIBRE MCT oil powder. 0:21:59    Cyrex Array #4 Gluten-Associated Cross-Reactive Foods and Foods Sensitivity. 0:30:58    The Meadow and Cacao in Portland. 0:32:31    Sunita De Tourreil from the Chocolate Garage. 0:33:27    Mutari Chocolate. 0:33:59    Francois Pralus Chocolate. 0:34:27    Domori Chocolate. 0:34:31    Grenada Chocolate. 0:35:01    Marou Chocolate. 0:36:35    Dick Taylor Chocolate.

The overall prevalence of erectile dysfunction in men aged ≥20 years was 18.4% suggesting that erectile dysfunction affects 18 million men in the US alone. Among men with diabetes, the prevalence of erectile dysfunction was 51.3%. ED can have a neurogenic, psychogenic, or endocrinologic basis, but the most common cause is thought to be related to vascular abnormalities of the penile blood supply and erectile tissue often associated with cardiovascular disease and its risk factors. Listen to this podcast to find out about the prevalence of, and solutions for, erectile dysfunction. Bibliography 0:05:19    Prevalence and risk factors for erectile dysfunction in the US. 0:11:51    The circadian timing system and environmental circadian disruption: From follicles to fertility. 0:15:11    Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. 0:21:36    Fathers have lower salivary testosterone levels than unmarried men. 0:24:21    Physiological consequences of U.S. Army Ranger training. 0:34:14    Irritable bowel syndrome is associated not only with organic but also psychogenic erectile dysfunction.

Jeremy Powers is the current U.S. Cyclocross champion and top-ranked American rider in the world, and he listens to my podcast! I couldn’t believe it when I found out. Jeremy emailed me to say hi, and of course, I immediately invited him on so that I could probe deep into the diet, lifestyle, training and racing strategy that has enabled him to be National Champion four times. Our contact was minimal before the interview, and I had no idea that Jeremy has a delicate relationship with carbohydrates, or that he has experimented with the ketogenic diet. Here’s the outline of this interview with Jeremy Powers: 0:04:02    Infectious mononucleosis (mono). 0:04:31    Northampton Cycling Club Elite Team 0:04:37    Alec Donahue and Mukunda Feldman. 0:05:48    Danny from Jelly Belly cycling team. 0:06:26    Philadelphia International Cycling Classic. 0:07:25    Kirk Albers. 0:08:54    Cross is 30-40 race days per year. 0:08:59    Road is an additional 70-80. 0:11:27    Tubular tyres. 0:11:30    SRAM eTAP wireless shifting, hydraulic brakes and 1X system with clutch derailleurs. 0:17:46    "Just go out there and flap your wings." 0:18:45    “Blackboard technique where I think about absolutely nothing” 0:22:18    Behind the Barriers documentary series. 0:26:28    Very low blood sugar: 40 mg/dL! 0:29:40    Workup at the Mayo Clinic included the blood marker C-peptide. 0:32:12    CHO intake of around 200g on a day included four hours of training. 0:32:48    Cross season is Sep - Feb. 0:32:55    Five week rest break in Feb. 0:33:11    Training 25-30 hours a week. 0:33:36    6-8 weeks of base. 0:36:53    Core, plank, side-plank. 0:37:36    3x12 15-25lb Bulgarian split-squat. 0:38:13    CrossFit style box jumps. 0:45:43    After Chris Froome cut back on carbs for more protein, he lost 20 pounds, started winning the Tour de France, and became a millionaire. 0:45:46    2016 Tour de France second place finisher Romain Bardet. 0:45:52    Breakfast of Champions article by Marty Kendall. 0:47:31    MCT oil. We make a powdered version. 0:51:24    Review: Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? 0:51:40    Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. 0:55:04    Focus bikes. 0:57:18    Cyclocross camp in August with FasCat Coaching. 0:57:42    Ember: The World's First Non-invasive Haemoglobin Tracker. 0:59:28    Ferritin blood test. 0:59:55    Very low 25-OH-D. 1:01:05    The Daily Lipid Podcast 9: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measuring Parathyroid Hormone (PTH). 1:05:18    JAM Fund Cycling. 1:07:41    Ellen Noble. 1:10:07    www.jpows.com 1:10:14    behindthebarriers.tv

In January 2014, young and talented Romanian engineer Fabian Popa was feeling fine when pneumonia struck from nowhere. He remembers coming home from work and feeling a burning sensation in his chest. After a short time coping with the coughing, severe fatigue set in and Fabian found himself unable to work. Having heard about the potential for unwanted effects caused by antibiotics, Fabian held out hoping the coughing would subside. After ten days he relented, and upon listening to his lungs, the doctor said: “Well, you have pneumonia. Take this antibiotic.” And that’s what he did. Fabian took Bayer brand Avelox, a fluoroquinolone antibiotic. In the United States, similar drugs Ciprofloxacin ("Cipro") and Levofloxacin are more commonly prescribed. Everything was fine for a month, but then things started to go wrong in mysterious ways. The biggest signs that something was wrong were neurological in nature, and he experienced muscle weakness and twitching. Chronic diarrhoea set in and Fabian began to gain weight. After exhausting his options in Romania, Fabian moved on to to Germany where he eventually got a diagnosis of an autoimmune disease called Hashimoto's thyroiditis. In this interview, Fabian speaks candidly about his recovery from "iatrogenic" injury. Iatrogenesis (from the Greek for "brought forth by the healer"), doesn't necessarily imply an error, but rather an unintended outcome. Had he not taken the medicine, Fabian might not have been here to talk about his recovery. But still, the unwanted effects of the antibiotics were severe. Fabian's story of recovery is incomplete but still inspiring. As an engineer, he applied his analytical and problem solving skills to blood chemistry, urinary organic acids, and stool culturomics to design a solution that consisted of diet and lifestyle modification and nutritional supplements. At the end of this interview, I asked Fabian: "Let me just check, you are feeling better than before aren’t you?" to which he replied: "Yes, of course [...] Maybe next time we talk, I can report that there’s autoimmune no more." Here’s the outline of this interview with Fabian Popa: 0:05:07    Fluoroquinolone antibiotics. 0:07:47    Hashimoto's thyroiditis. 0:18:43    Dr. Grace Liu, PharmD. 0:18:46    Dr. Tommy Wood, MD is the CMO at Nourish Balance Thrive. 0:19:33    Haptoglobin. 0:22:32    Diamine oxidase is one of the two enzymes that break down histamine, the other being Histamine N-methyltransferase. 0:23:06    Complement component 3 blood test. 0:23:59    Tumor necrosis factor alpha blood test. 0:25:37    Fabian used the autoimmune Paleo diet, my favourite guide is called A Simple Guide to the Paleo Autoimmune Protocol. 0:29:58    The Marshall Protocol (please don’t do this!) 0:30:48    Tim Ferriss podcast. 0:33:58    Faecal microbiota transplantation (FMT) at the Taymount clinic. 0:37:03    Justin Sonnenburg presentation at the UCSF Paleo Symposium. 0:37:04    Diet-induced extinctions in the gut microbiota compound over generations. 0:38:54    Stool culturomics can be superior to metagenomics [1, 2, 3, 4, 5, 6, 7, 8] 0:39:46    uBiome and my report tool. 0:40:32    Iatrogenic injury.

Fast facts: The elimination diets that we’ve gotten great results with for our clients travel very well with a little planning. Our diet didn’t vary from the norm on a recent three week road trip. I’ve been eating a very high fat and fibre, moderate protein, zero acellular carbohydrate (e.g. sugar) ketogenic diet. Just before we departed, my blood glucose was 77 mg/dL and blood beta-hydroxybutyrate was 1.4 mmol/L. I placed 29/600 in the BC Bike Race, a 7-day race in a very wet British Columbia. In over 18 hours of racing, I consumed zero calories and a total of 2L of plain water whilst on the bike. Here’s the outline of this podcast: 0:05:06    Julie's videos: Food prep for the BC BIke Race, Truck Stop Gourmet, and How to Shop at an Unfamiliar Market. 0:05:33    Instant Pot pressure cooker. 0:05:41    FoodSaver Vacuum Sealing System. 0:09:41    Glass Mason Jars. 0:11:37    Cultured Caveman restaurant in Portland. 0:11:45    Mission Heirloom (podcast). 0:14:18    Wild Planet Wild Sardines in Extra Virgin Olive Oil. 0:14:49    Artisana Organic Raw Coconut Butter. 0:15:10    US Wellness Meats. I particularly enjoy their liverwurst, braunschweiger, head cheese, pemmican and pork rinds. 0:16:07    Epic All Natural Meat Bar, 100% Wild, Boar With Uncured Bacon. 0:16:22    LunchBots stainless snack box. 0:16:47    SeaSnax Roasted Seaweed. 0:19:38    James Wilson (podcast). 0:24:58    KetoCaNa (podcast). 0:25:04    UCAN Superstarch (podcast). 0:27:12    Gastrointestinal Complaints During Exercise: Prevalence, Etiology, and Nutritional Recommendations. 0:28:52    Carrying two copies of a somewhat common allele of the FMO3 gene, defined as E308G and E258K, has been reported to lead to mild trimethylaminuria. 0:40:33    PHAT FIBRE. 0:42:56    Catabolic Blocker (podcast). 0:43:27    PharmaNAC (podcast). 0:44:03    Podcast: Should You Supplement with Antioxidants? 0:45:05    Meriva and EnteroMend (podcast). 0:50:29    BIOHACKER SUMMIT UK with Pando. 0:51:12    Creatine (article). 0:52:05    NiaCel (nicotinamide riboside) (podcast).

Rory Heath is a columnist at Strength & Conditioning Research and a 4th-year medical student at King's College, London. Rory has a passion for sports medicine and attends many sports medicine conferences. Treatment for anterior cruciate ligament (ACL) injury, common in contact sports like rugby, are frequently the focus of these events. In this interview, Rory talks about how some simple dietary changes may reduce the basal level of inflammation and reduce the number of injuries happening in the first place. Potentially inflammatory foods like wheat and dairy may be a cost-effective way to feed a rugby team in the short term, but if the diet ultimately contributes to an injury that requires surgery then clearly both the team and the player lose out. The idea of preventing illness before it happens is not limited to sports medicine, and in this interview, Rory and I discuss some of the other diet and lifestyle hacks that assist with performance and longevity. In this interview I mentioned: My interview with Professor Kieran Clarke for the Keto Summit. Interviews with Dominic D`Agostino on STEM-Talk and The Quantified Body. Rory's article on strength training for the elderly. MOVE EAT TREAT.

Dan Pardi is a rare bird. Not only does Dan have a classical education in sports medicine and exercise physiology, he also spent time working with Dean Ornish at the Preventive Medicine Lifestyle Institute before spending a decade working in the pharmaceutical industry. Dan now collaborates with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University and is also the CEO of a health-behavior technology company called Dan's Plan, which seeks to help people improve their health by establishing and sustaining an effective daily health practice. In this interview, Dan talks about the practical use of tracking devices from the Quantified Self movement, and his new project, humanOS. Dan’s new podcast, humanOS Radio (iTunes, Stitcher, YouTube, Overcast) has been at the top of my listening list for the past couple of months now, and for the first few episodes, Dan has focussed exclusively on interviewing professors within the realm of health, performance and longevity. Dan also writes regularly on the blog at Dan’s Plan. Here’s a brief outline of this interview with Dan Pardi: 0:00:26    Dan has been on my podcast once before. 0:02:15    Dean Ornish. 0:04:19    Dan works at Stanford under Jamie Zeitzer in the Circadian Biology Department. 0:07:56    dansplan.com. 0:10:23    My previous podcast with Dr. Tommy Wood where we discuss rodent studies. 0:11:55    Radiographic studies at University of Washington. 0:15:52    humanOS 0:21:38    humanOS Radio podcast. 0:25:45    Zeo, Inc. 0:29:59    Tim Ferriss almond butter at night 0:31:39    IFTTT. 0:52:48    Dan’s Plan on Facebook and Twitter.

Two brilliant scientists are racing to be the first to commercialise exogenous ketones. The applications include athletic performance and metabolic therapies for CNS oxygen toxicity, epilepsy, and neurodegenerative diseases. In the red corner, Dr. Richard Veech, one of the greatest living minds in basic biochemistry. In the blue corner, the also brilliant renegade chemist Patrick Arnold. Stuck somewhere in the middle is superhuman researcher Dominic D’Agostino, associate professor in the department of molecular pharmacology and physiology at the University of South Florida, and a visiting research scientist at the IHMC. Patrick clearly has the head start, and I’ve been supplementing with his KetoForce and KetoCaNa products for over two years for bike races. Imagine my horror then when Dr. Veech appeared on the Bulletproof and Ben Greenfield podcasts to claim that Patrick’s racemic ketone salts were “harmful and inhibitory” and “a dumb for convenience of manufacturing”. Caution is warranted. A racemic mixture is one that includes both the D and L enantiomers. The source of the D and L labels was the Latin words dexter (on the right) and laevus (on the left). You may also have seen the labels R and S. R comes from rectus (right-handed) and S from sinister (left-handed). The physiological form of beta-hydroxybutyrate (BHB) is the D form. This is the same reason why Tommy would never recommend synthetic vitamins (vitamin E is a good example), because you get a racemic mixture and the inactive form tends to inhibit the more active form. L-BHB is also metabolised. BHB is not like the synthetic vitamins. Through some elegant radiotracer studies, Dr. Veech’s colleague  Dr. Henri Brunengraber showed that the L-form is neither harmful nor inhibitory, and is also metabolised and converts to acetoacetate and back to D-BHB. The conversion is less efficient from the L-form, and relatively more of it is used for lipid synthesis and direct oxidation. 100% D-BHB might be better than a racemic mixture, but it’s not harmful or inhibitory. As Dominic points out, racemic compounds have anti-seizure, anti-cancer and anti-inflammatory effects. If this all sounds a bit cloak and dagger. It’s because it probably is. After an in depth conversation and then interview for the Keto Summit, Professor Kieran Clarke of Oxford University made a compelling case for the D-BHB ester that has yet to be commercialised. My feeling is that her and Dr. Veech have a superior product, but that Dr. Veech’s recent comments about racemic mixtures are anticompetitive opinion not backed up by evidence. Is Dominic completely neutral in all this? Probably not. See US patent US20140350105 and US20140073693 (Savind, Inc is Patrick Arnold’s company). Are we neutral? Nope. We sell an MCT oil powder! Do you have questions for Dominic or Patrick? Please leave them in the comments section below then sign up for the Keto Summit and I’ll do my best to ask the experts when I interview them next month. Also see the two new excellent podcast interviews with Dominic on STEM-Talk and The Quantified Body. Here’s the outline of this interview with Dr. Tommy Wood: 0:00:20    Podcast: Bulletproof Radio. 0:00:26    Podcast: Ben Greenfield. 0:01:10    Dr. Richard Veech. 0:02:28    1995 paper: Insulin, ketone bodies, and mitochondrial energy transduction. 0:03:08    Prototype Nutrition. 0:07:37    Atrial natriuretic peptide. 0:08:10    KetoCaNa. 0:10:04    Dominic and Patrick’s study Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague-Dawley rats. 0:13:19    Khan Academy: Stereochemistry. 0:15:03    D-L-alpha tocopherol. 0:22:32    NAD+/NADH ratios. See The Secret Life of NAD+: An Old Metabolite Controlling New Metabolic Signaling Pathways. 0:22:35    Ubiquinone. 0:23:25    Khan Academy: ATP hydrolysis: Gibbs free energy. 0:25:13    28% increase in cardiac efficiency 0:33:12    Dr. Mary Newport. 0:33:25    Steve Newport case study. 0:35:07    Sirtuins. 0:35:41    Lactate and pyruvate. 0:41:52    Kraft dried blood spot oral glucose tolerance test with insulin. 0:44:35    PHAT FIBRE hypoallergenic MCT oil powder. 0:44:56    Concierge Clinical Coaching private membership group.

In the past two weeks for the Keto Summit, I interviewed Dave Asprey, Mark Sisson and Professors Tim Noakes, Kieran Clarke and Tom Seyfried. These are just five of the 33 expert interview I have lined up. Each interview is around one hour or 10,000 words long. So much wisdom, sometimes decades in the making, is there anything I can do to help retain some of it in my long term memory? Quite possibly: nootropics are are drugs, supplements, or other substances that improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals. I’m completely new to the idea, and if you are too you’ll find this podcast both helpful and intriguing. My expert guest is Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University. An avid hunter, you'll often find him in the woods. Here’s the outline of this interview with Ryan Munsey: 0:00:12    Optimal Performance Podcast. 0:01:12    Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! By Mark Sisson and Brad Kearns. 0:01:17    Keto Summit. 0:05:50    House of Strength gym. 0:05:57    Ryan has written for EliteFts, T-Nation, Men's Fitness. 0:06:06    Natural Stacks. 0:06:07    Joe Rogan Podcast. 0:06:08    Dave Asprey of the Bulletproof Radio Podcast. 0:11:36    Mental and physical performance stacks. 0:12:25    CILTEP (use the discount code CILTEPNBT). 0:13:04    My transcriptions are done by the wonderful people at Cabbage Tree. 0:16:14    Eat to Perform podcast. 0:17:37    Modafinil. 0:18:20    Racetam family. 0:19:30    Smart caffeine. 0:19:46    Abelard Lindsay. 0:20:19    Phosphodiesterase type 4 (PDE4) inhibitor. 0:20:24    Khan Academy video: G Protein Coupled Receptors and cAMP. 0:21:44    Book: The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman. 0:22:15    L-Alpha glycerylphosphorylcholine (alpha-GPC). 0:22:18    Choline. 0:22:22    ONNIT Alpha Brain. 0:22:28    Bulletproof Choline Force. 0:23:35    Dopamine Brain Food and Serotonin Brain Food. 0:26:19    CILTEP (use the discount code CILTEPNBT). 0:28:17    Grand master of memory Mattias Ribbing. 0:40:14    NAC podcast.

“Gary Taubes is in the building!” exclaimed Foodloose host Dr. Maryanne Demasi. Gary was scheduled to arrive at Iceland’s international airport the morning of the conference, and he’d already missed his keynote slot. British cardiologist Dr. Aseem Malhotra had assumed Gary’s position, and I’d started to wonder if the rest of the speakers would be advanced in the same way. Fortunately, that was not to be the case, and Gary delivered an impressive display of public speaking of the likes I’ve not seen before. The man barely looked down once during the entire presentation and spoke with extraordinary fluency. The Harpa concert hall that hosted the event was even more impressive than Gary's public speaking, the island even more impressive still. The complete lineup of speakers at the IHS Foodloose conference 2016: Dorrit Moussaieff, patron and First Lady of Iceland. Dr. Aseem Malhotra, British Cardiologist. Gary Taubes, author: Good Calories, Bad Calories. Dr. Axel Sigurdsson, Icelandic Cardiologist. Professor Tim Noakes, South African emeritus professor of exercise science. Denise Minger, author: Death by Food Pyramid. Dr. Tommy Wood, research scientist and NBT Chief Medical Officer. The day after the conference, I had the chance to sit down with Tommy and discuss what was presented at the first ever Icelandic Health Symposium event. We loved our time on the island and can’t wait to return next year. Here’s the outline of this interview with Dr. Tommy Wood 0:00:42    Dr. Guðmundur Jóhannsson on this podcast. 0:02:08    Dr. Aseem Malhotra. 0:02:40    Aseem on the BBC News. 0:03:19    Action on Sugar. 0:03:23    Run on Fat movie. 0:09:40    Lilly Nichols on the Paleo Baby podcast. 0:19:20    Book: The Big Fat Surprise. 0:21:59    About Kevin Hall’s study on this podcast. 0:22:40    Dr. Axel Sigurdsson. 0:29:07    Prof. Tim Noakes. 0:33:19    Book: Super Food for Superchildren. 0:39:44    Denise Minger: Carbosis. 0:41:22    Swank Foundation for MS. 0:41:24    Lester M. Morrison, MD. 0:41:58    Rice Diet. 0:48:56    Dean Ornish. 0:48:59    Michael Gregor’s nutritionfacts.org 0:51:04    Rich Roll. 0:51:05    Ray Cronise. 1:00:19    Bryan Walsh social isolation podcast. 1:02:39    Chris Masterjohn melanopsin podcast. 1:10:19    Book: The Blue Zones.

Catherine Crofts is a New Zealand community-based clinical pharmacist who firmly believes in using the lowest dose of the least number of medications to treat disease. After 17 years of practice, she feels more like a “disease management specialist” than a health professional. Together with Caryn Zinn, Mark Wheldon, and Grant Schofield, Catherine is the author of Hyperinsulinemia: A unifying theory of chronic disease? Catherine blogs at Lifestyle Before Medication. Catherine will soon be known as Dr. Crofts after successfully defending her Ph.D. thesis where she analysed the oral glucose and insulin tolerance data of Dr. Joseph Kraft. Catherine will talk more about that work and why fasting insulin is a useless biomarker in the upcoming Keto Summit, in this interview we focus on the role of insulin resistance in dementia. Here’s the outline of this interview with Catherine Crofts: 0:00:42    Professor Grant Schofield and Dr. Caryn Zinn. 0:00:47    Dr. Joseph Kraft from Chicago. Book: Diabetes Epidemic & You. 0:02:37    Schizophrenia and bipolar disease. 0:03:41    Type 3 diabetes. 0:03:45    Alzheimer's dementia is very, very much a disease of diabetes and insulin and glucose. 0:04:00    Protein tangles within the brain. 0:04:03    Vascular dementia which is associated with the blood vessels. 0:04:25    Lewy body dementia which is another type of protein deposit. 0:04:32    Amyloid plaques. 0:04:42    Most people with dementia will have a mixed dementia. 0:04:53    CT scan of the brain. 0:06:04    Substantia nigra and movement problems. 0:06:13    Frontotemporal system system 0:07:11    Dr. Kirk Parsley talked about Professor Robert Sapolsky. 0:10:44    The Whitehall Study showed some people noticing cognitive changes starting at age 48. 0:12:15    Apolipoprotein E (APOE) gene. 0:12:21    Neurotransmitter acetylcholine. 0:12:28    Tau protein. 0:13:22    Large and small clumps of beta-amyloid might be protective. 0:13:51    Synaptic plasticity and PSA-NCAM 0:14:46    Type 2 diabetes is one of the biggest risk factors for Alzheimer's. 0:16:05    Insulin prevents a process called fibrinolysis. 0:17:30    GLUT1. 0:24:13    Glutamate can be a little bit toxic to the brain. 0:24:46    GABA is a calming neurotransmitter. 0:27:22    A ketogenic diet for dementia. 0:41:50    Keto Summit.  

I couldn’t help laughing when former UFC fighter Kyle Kingsbury described the trouble he was having deadlifting 525 lb when 495 came so easily. 180 is a problem for me! The ketogenic diet has removed Kyle’s “low gear”, but the sacrifice is worth it because, in the ketogenic state, Kyle enjoys an enormous cognitive benefit and less systemic inflammation. Having suffered two orbital fractures that ultimately lead to his retirement, I wonder if Kyle is an example of how ketosis can help with traumatic brain injury. Do not supplement with raw potato starch! Kyle and his wife are yet further examples of people that didn’t do well supplementing with raw potato starch. Kyle noticed changes in his immune system that lead to an increase in sickness, and his wife Natasha gained body fat. Both were able to resolve those issues following Grace Liu’s plan that included psyllium, acacia, and inulin-FOS together with a bifidobacteria probiotic. Here’s the outline of this interview with Kyle Kingsbury 0:01:06    Kyle is 6'3.5", 235lb 20" neck! 0:02:20    He won his first two fights in under 30 seconds. 0:04:35    American Kickboxing Academy in San Jose: heavyweight champ Cain Velasquez, current middleweight champion Luke Rockhold, and current light heavyweight champion Dana Cormier. 0:06:27    Muay Thai. 0:07:15    Brazilian jiu-jitsu. 0:08:24    Book: Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport. 0:08:40    Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! 0:09:45    Podcast: Elite Spartan racer Elijah Wood. 0:10:16    Kyle has a one year old boy called Bear. 0:10:30    Carb backloading. 0:10:53    When Kyle deadlifts 495, reaching 525 shouldn’t be a problem, but it is on a ketogenic diet. 0:12:07    Ben Greenfield. 0:14:07    Keto has helped with sleep deprivation and shift work. 0:14:39    Podcast: Dominic D'Agostino on Tim Ferriss’s show. 0:15:25    Podcast: Kirk Parsley on sleep. 0:15:32    Keto Summit. 0:19:04    Grace Liu. 0:19:30    uBiome app. 0:20:51    Potato starch debacle. 0:22:28    Bionic fibre. 0:22:38    Bifidomax probiotic. 0:26:04    Podcast: organic acids. 0:29:05    Podcast: Endurance Planet. 0:29:50    Book: The Better Baby Book: How to Have a Healthier, Smarter, Happier Baby. 0:31:08    Supplement: carnitine. 0:31:12    Podcast: N-Acetylcysteine (NAC). 0:34:12    The Origin (and future) of the Ketogenic Diet on Robb Wolf’s site. 0:39:41    Book: Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. 0:40:20    Podcast: Brad Dieter, Ph.D. 0:42:22    Ultra Adventures 50k run. 0:45:16    Podcast: Joe Rogan Experience #756 - Kyle Kingsbury. 0:46:52    Book: Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes. 0:52:05    Paul Chek: “Sooner or later your health will be your number one concern.” 0:53:01    @Kingsbu on Twitter and Instagram. 0:53:08    Podcast: Mom's Garage (not released yet).

Imagine your name is Bob. You’re 47 years old, you have a beautiful wife, two wonderful kids, a lovely dog and a career you enjoy. Life is great is except for the nagging pain in your right pinky finger. It started as a minor irritation but now has gotten to the point where it’s affecting your work and your sleep. As you lay tossing and turning one night, all you can think about is the pain. Then suddenly you decide it’s time to get up and take action. You kiss your wife and sneak out the bedroom. The dog is confused and follows you downstairs and into the kitchen. You open up the lid of your laptop and open a new browser window. Google appears. What are you going to search for? Doctor [Your Name Here] Ultrawellness? Optimal Health Nutrition Coach? Of course not. You’re going to search for “right pinky finger pain” or some variation of those words. So why is then that so many practitioners, good ones, create websites that are all about themselves? You know the site I mean. The one with the picture of the practitioner on the front page, possibly wearing a white lab coat and a stethoscope around their neck. There’s a list of credentials and a longer list of health complaints the practitioner "specialises" in. The list includes virtually every condition known to man. Think about Bob reading that page. Is he going to be excited? Now imagine Bob’s delight as he discovers your series of articles talking about the most common root causes of right pinky finger pain and what you can do about them. Bob is so delighted with what he’s found that he wants to wake his wife to share the good news. "Finally! Someone that understands me" is what Bob is thinking. Being specific about who we’re talking to is something we’ve done by accident at Nourish Balance Thrive. I’m a master’s athlete whose health fell apart in pursuit of the upgrade to pro mountain biker racer. Not everyone we work with is a mountain biker, but everyone is an athlete (even if they won’t admit it). Starting a new health coaching business is about more than being a great practitioner. Of course, you must be qualified to help people, but if you’re not specific with your marketing, you’ll end up helping nobody. You only have to walk down the street anywhere in the US to recognise how many people need help with their diet and lifestyle, but did you know that 50% of naturopaths never see a patient? 60% of acupuncturists go back to a previous career after less than three years of work? And yet at the same time, as of last year, there were three billion people online, and we know that there's another three billion people that are coming in the next five years or so depending on what study you read. There is no shortage of people that need your help. This is but one of the many lessons I’ve learned as a result of completing the Practitioner Liberation Project. Listen to this interview with gut health guru and marketing conversion expert Jordan Reasoner to discover some of the others. Click here to sign up for Jordan’s webinar. Here’s the outline of this interview with Jordan Reasoner 0:02:12    Jordan's story. 0:03:44    Book: Breaking the Vicious Cycle: Intestinal Health Through Diet. 0:04:48    Jordan had a parasite called Strongyloides stercoralis and took a medicine called Ivermectin. 0:05:37    SCD Lifestyle will become healthygut.com 0:05:56    Their list now has 250,000 members. 0:08:14    We both did the Kalish Mentorship. 0:08:33    One email, Jordan and Steve were booked out for a month, 600 clients in the next year. 0:09:32    The gut wizard: Brie Wieselman, L.Ac. 0:13:44    50% of naturopaths never see a patient 0:13:49    60% of acupuncturists go back to a previous career within three years. 0:25:41    1.5M people in the US alone with Rheumatoid arthritis. 0:26:14    1.7B people on Facebook. 0:29:53    Start with the thing that you're passionate about. 0:32:38    Ask yourself who you want to work with. 0:38:10    500 practitioners in the PLP. 0:45:57    WeScribeIt. 0:46:47    The Essential Keto Cookbook. 0:49:33    Business supports systems.

The Information Age brought with it’s ugly stepsister named Confusion. Never was this more true than for the information and misinformation surrounding vitamin D, sunscreen, and cancer. Not getting burned makes intuitive sense, but will slathering on the sunscreen cause vitamin D deficiency? Could vitamin D deficiency be causing the cancer that the sunscreen is supposed to be protecting against? How much of a concern is skin cancer anyway? Do we need to worry about toxic chemicals in sunscreen? What type of sunscreen is best? Join Dr. Tommy Wood and me in this podcast interview for everything you need to know about to protect your skin in the performance and longevity. Also check out our article: Optimizing Vitamin D for Athletic Performance. When Tommy and I recorded this podcast I was using the Badger brand suntan cream, since then I’ve switch to using Rocket Pure. Here’s the outline of this interview with Dr. Tommy Wood 0:04:19    What is vitamin D (25-OH-D)? 0:05:37    Made using UVB radiation from the sun. 0:06:18    The standard reference ranges for blood levels of 25-OH-D are controversial. 0:07:49    Vitamin D affects calcium absorption, vitamin K2 controls where that calcium goes. 0:09:25    No sunscreen provides 100% block. 0:09:51    UVA is the type of radiation we’d like to avoid. 0:11:16    In studies, the use of sunscreen didn't reduce blood 25-OH-D levels. 0:11:59    Real-world application of sunscreen is less than in studies. 0:12:50    You need need a lot less light to make vitamin D than you do to burn. 0:13:20    Do not get burned! 0:13:34    Don't avoid sunlight either! 0:14:08    Childhood exposure to burning increases risk over a lifetime. 0:15:45    Three types of skin cancer. 0:16:50    Melanoma is the worst. 0:18:14    Risk is dependant on skin type and exposure. 0:20:15    We're now indoors all the time, then we go on holiday for 2 weeks. 0:21:06    Dark skin people living far from the equator are at risk of vitamin D deficiency. 0:22:08    Endogenous vitamin D synthesis is rate-limited, taking a supplement is not. 0:23:31    25-OH-D deficiency is associated with autoimmunity, but the supplement doesn't fix the disease. 0:24:14    There may be something special about sun exposure. 0:26:12    The SPF system is flawed. 0:28:19    Buy factor 20 and re-apply. 0:29:58    Chemicals in suntan cream. 0:31:39    Endocrine disrupters. 0:32:22    Beware rodent models with unrealistic dosing. 0:33:04    Zinc or titanium dioxide are probably best. 0:35:09    The UK love their fragrances. 0:36:37    The skin microbiome. 0:38:04    Can the zinc and titanium become systemic? 0:38:58    Titanium is not inert. 0:41:06    Very small amounts are absorbed and we probably don't need to worry about it. 0:41:44    Again, some flawed rodent models out there.

I asked David Aiello, President BioAdvantex Pharma Inc.: of all the molecules, why study and productise N-acetylcysteine? “That makes me think of another question, why did you marry that woman? You become fascinated with something, and your mind sees forward. I saw this as a huge business and scientific project with such a broad scope to help people. We didn't even understand the scope way back then.” Paracetamol-induced acute liver failure. In the US and UK, paracetamol (acetaminophen) toxicity is the most common cause of acute liver failure. When taken in normal therapeutic doses, paracetamol is safe. The cytochrome P450 enzymes convert approximately 5% of paracetamol to a highly reactive intermediary metabolite, N-acetyl-p-benzoquinoneimine (NAPQI). Under normal conditions, NAPQI is detoxified by conjugation with glutathione. In cases of overdose, the pathways become saturated, leading to more NAPQI. Liver supplies of glutathione become depleted, and NAPQI remains in its toxic form in the liver, reacting with cellular membrane molecules, resulting in widespread damage and death of liver cells. Beyond Paracetamol Overdose. Paracetamol is not the only thing that can cause oxidative stress and cell death. Inflammation and oxidative stress are almost synonymous, and we measure both in the testing we do. Urinary P-Hydroxyphenyllactate on an organic acids test is a marker of cell turnover, and 8-Hydroxy-2’-deoxyguanosine (8-OHdG) is a marker of oxidative damage to the guanine of DNA. Enter N-acetylcysteine. The availability of the sulfur-containing amino acid cysteine is known to be the rate-limiting substrate for glutathione resynthesis. L-cysteine is not safe to take as a supplement in high doses, what you want is the N-acetylcysteine (NAC) form. NAC doesn’t encapsulate well because the minimum effective dose is too big to fit into a capsule, and even if it did fit, the molecule would oxidise and fall apart. David's team at BioAdvantex have solved these problems by creating PharmaNAC, a large effervescent tablet sealed into a nitrogen filled blister pack. It's important to understand that exercise is itself an antioxidant and athletes should proceed with caution before supplementing with antioxidants without testing. Context matters. Here’s the outline of this interview with David Aiello 0:00:35    David was trained in immunology at the Stanford Herzenberg Lab. 0:01:03    He wanted to create a product that was relevant, made the right way and given at the right dose. 0:01:34    BioAdvantex have done 12 or 13 clinical trials in breathing, immunity, oxidative stress and mental health. 0:02:46    NAC is the standard of care of acetaminophen toxicity. 0:03:19    80,000 people every year are affected. 0:03:54    NAPQI. 0:04:13    Making glutathione requires glycine, glutamate and cysteine. 0:04:28    Almost every protein is less than 2% cysteine by weight. 0:05:56    You don't want L-cysteine. 0:07:30    NAC is easily oxidised. 0:08:55    Hydrogen sulfide is one of the degradation products of NAC. 0:09:20    Humans can detect H2S at 6 ppb. 0:09:31    There are 7 other degradation pathways. 0:11:43     NAC placebo pills. 0:13:42    Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. 0:15:51    Taking NAC is NOT like pouring water on the fire. 0:18:56    There's about a three-hour gap between when you take cysteine, and when it shows up in your blood, then there's about another three-hour gap until an increase in glutathione. 0:20:07    The liver is main store of cysteine, and also there’s cysteinylglycine in the blood. 0:28:30    Logging food and supplement intake. 0:29:05    Grace Liu. 0:29:10    GAD1 mutation. 0:29:47    The cystine-glutamate antiporter (xCT). 0:35:18    Depression, ruminations and PTSD.

I sit too much. When I’m not sitting at my desk, I’m sitting on my bike. As a mountain biker, I stand more than some cyclists, but still. The ways in which I move my body are predictable and very repetitive. I almost never move from side to side, and I expend vast amounts of energy spinning small circles with my feet. Have humans evolved to move like this? I doubt it. I know that if I’m not careful, I start to develop niggling lower back pain and piriformis syndrome. Obstacle racing then, or at least the training for it, appeals to me because of the variety. The movement that elite Spartan racer Elijah Markstrom describes in this interview is a lot like what I think I need to do as a mountain biker looking to add variety to my workouts. James Wilson talked about similar exercises to improve strength and mobility previously on my podcast. When two people you respect talk about getting results using the same tactics, you’re on to something. Elijah Markstrom is a health nut and fitness enthusiast. Elijah spends an absurd amount of time combing over research papers, listening to field relevant podcast and generally being a geek, so you don’t have to!  With a discerning eye for separating crap from gold, he combs the interwebs looking for answers to common and obscure questions in health. This way he can provide you with results oriented precision. Read Elijah’s blog and you’ll get access to stories about practical application of science related to health. The topics covered on this site range from ketosis to race reports. Together with Philip Levi, Elijah hosts the Obstacle Order podcast. Here’s the outline of this interview with Elijah Markstrom 0:00:43    As a runner, Elijah competed at state level. 0:02:29    He gains fat and loses muscle when he stops working out. 0:05:29    The Endeavour Team Challenge. 0:06:47    Spartan race. 0:07:48    Three classes: elite, competitor and open. 0:08:34    Three distances: sprint, super and beast. 0:09:08    BattleFrog. 0:16:57    Since recording this podcast, I’ve realised that there’s a Pomodoro alarm built into my favourite app focus@will. 0:17:43    Endurance Planet podcast. 0:19:39    Cyclocross. 0:25:10    James Wilson. 0:26:37    Kettlebell windmill, swing and Turkish getup. 0:28:21    Plyometrics. 0:30:56    Rogue Fitness pull-up bar. 0:33:24    ReWild Yourself podcast by Daniel Vitalis. 0:34:03    MovNat. 0:36:58    John Mandrola. 0:41:19    The Obstacle Order on Facebook.

Could you afford to spend $250,000 on an education? No, neither could I. How lucky are we then that people like Drs. Mike T. Nelson Ph.D. and Dr. Brad Dieter Ph.D are willing to distill what they’ve learned into a $250 training course? Over the past two years, I’ve done all kinds of biology, biochemistry, physiology, functional medicine, nutrition and fitness massively open online training courses and I’ve loved them all. Educators pour their heart and soul into these resources and we should take full advantage. The Eat to Perform certification course covers the basic mechanisms of exercise physiology and the interactions between nutrition and human performance. The material is delivered via video and PDF and the exam is done online. A Facebook support group and lifetime updates are included in the price. Sign up now, it’s a steal! Dr. Tommy Wood, my wife and food scientist Julia, and I have got together to create a hypoallergenic MCT oil powdered with a special bionic fibre. Find out more at phatfibre.com and let me know what you think. Here’s the outline of this interview with Dr. Brad Dieter, Ph.D 0:05:16    Brad realised his skill set wasn't clinical, headed into research. 0:05:34    He has done human and animal research, molecular biology, biostatistical analysis. 0:06:55    Optimizing Vitamin D for Athletic Performance. 0:07:54    Over supplementing is not the answer. 0:08:43    There's no way you can know what the problem is unless you do a test. 0:08:49    ETP training course with lifetime updates! 0:13:29    Brad's approach for competitive CrossFit. 0:13:44    He starts by listening and figuring out the weak link. 0:14:41    Fat loss is the secondary goal. 0:18:48    Exercise to drive adaptation, not burn calories. 0:20:35    Calorie in calorie out is wrong? 0:21:48    Minimal effective dose. 0:23:49    The more novel the stimulus, the lower the minimal effective dose. 0:24:53    Supplements: creatine, beta-alanine and caffeine. 0:25:21    Whey protein, doesn't have to be whey, e.g. Catabolic Blocker. 0:25:58    I've written a bit about beta-alanine. 0:26:31    Smart Drug Smarts podcast with labdoor.com. 0:27:28    How much protein? 1g per pound of lean body mass is a reasonable default. 0:27:59    Alan Aragon 1g per lb of goal body weight. 0:28:16    Casually Explained: Lifting. 0:28:59    Brad see the ketogenic diet as a tool. 0:32:52    Sea Otter Classic 2016 Cross Country - Professional. 0:34:27    Bonking is a system fail. 0:34:51    Metabolic flexibility. 0:38:17    Energy systems are not mutually exclusive. 0:43:28    Do whatever you're weakest at first. 0:44:04    Joe Friel on my podcast. 0:45:09    How much difference does programming make? 0:45:59    James Wilson on my podcast. 0:48:03    sciencedrivennutrition.com. 0:49:04    Science Driven Nutrition Facebook page.

“I’ll sleep when I’m dead,” so the lyric goes. If you don’t sleep you will be dead sooner is more true to life: Sleep improves everything. I mean, literally everything. I've not found a single thing that I can't tie to sleep being a major component of. And if you aren't sleeping well, you're just at risk for more of anything bad. Anything bad. --Dr. Kirk Parsley, MD, sleep expert and advisor to the Navy SEALs. Selling sleep should be like selling sex, so why is it so hard for people to do? Two reasons: Humans are the only animals with electricity, and we’ve used it to maximal effect for disrupting our normal circadian rhythms. It’s not that people won’t sleep, the problem is they can’t sleep. Time is money and shift working is a sad fact of life. The main thing you must do to get better sleep is appreciate its importance. I want you to buy into the idea of sleep and strive for it as you would any other goal. The rest is relatively straightforward, and that’s what Kirk and I cover in this podcast interview. Supraphysiological testosterone. Dr. Tommy Wood and I are constantly exploring supplements that boost testosterone, it’s one of our most frequently asked questions. Hormone replacement is usually not an option because almost everything you can think of is on the WADA banned substance list. What about herbs like Tribulus? Well perhaps, but neither herbs or HRT have the power of adequate sleep, and so that’s where we always start. During this interview, Dr. Kirk Parsley, a former Navy SEAL himself, tells the story of one officer that increased his free testosterone by 500% simply by getting off the sleep drugs like Ambien and getting proper sleep. Another 42-year old went supraphysiological (above normal levels) using sleep alone. What supplement should you take for more testosterone? Easy. Take a nap. Taking a nap is probably your best bet for enhanced recovery and learning too: I recommend to everyone to take naps even if you sleep perfectly. I take a nap every single day and I have for years and years and years. But definitely if you sleep sub-optimally, which means either you don't get great quality sleep or you don't get quite enough sleep, a nap is probably the best mitigation tool. But for what I do and for what you do and for what a lot of people do, we're in a super, super informationally dense age where we're completely overwhelmed by information. The beauty of a nap is that you can consolidate memories in a nap and you can form what's called durable track memories which means that it's going from your working memory to short term memory into your long term memory. And this is true for physical exercise, physical muscle memory like riding a bicycle or doing jiu-jitsu or boxing, playing the piano, whatever that requires some sort of physical movement to be memorized and to become sort of automated. Here’s the outline of this interview with Dr. Kirk Parsley 0:00:36    Kirk on Robb's podcast. 0:01:18    Robb and Kirk have attended multiple events together. 0:04:04    Like firefighters and pilots, SEALs are worried about losing their job. 0:04:57    Kirk was the SEAL confidant. 0:05:22    The SEALs can't be dependant on medicines or supplements. 0:05:41    Doctors learn how to classify and treat disease, not how to create health. 0:06:17    Normal symptoms (for an 80 year old). 0:07:02    As a physician to the SEALs, Kirk was able to get help from pretty much anyone. 0:07:56    9/11 happened and the SEALs started doing more work. 0:08:10    Now we have night vision. 0:08:22    Kirk investigated the idea of “adrenal fatigue”, had some success with treatment. 0:08:58    Ambien doesn’t help you get better sleep, it knocks you unconscious. 0:10:45    The SEALs kept asking for a supplement to save them the bother of shopping for individual supplements. 0:11:00    500% more free testosterone with better sleep! 0:11:11    No supplements, just sleep! 0:11:20    DHEA. 0:11:27    Zinc. 0:12:29    One 42 year old commanding officer developed supraphysiological testosterone by sleeping well. 0:12:53    Sleep decreases chronic inflammation and increases insulin sensitivity. 0:13:26    Kirk got out the military, started consulting. 0:13:59    This isn't just a SEAL problem. 0:15:45    Sleep improves everything. 0:16:28    Finding the most important thing is hard! 0:16:56    People are catching on. 0:17:15    The four pillars of health: Sleep, nutrition, movement, stress mitigation. 0:17:54    Sleep is not sexy. 0:19:39    Health optimisation to coin a phrase. 0:20:02    You don't have to be broken to get better. 0:21:10    Book: Textbook of Bio-Identical Hormones: Guiding Health in Uncertain Times by Edward Lichten, MD. 0:21:44    A protocol based on 98 lab markers. 0:21:57    If I can't say you have a disease, nothing is going to get covered by your insurance. 0:22:47    Trace elements, inflammation, AM cortisol. 0:23:12    Hormones and their precursors. 0:23:32    DHEA not sulfate. 0:23:56    Free androgen index. 0:24:11    In the 50s oestrogen wasn't high enough. 0:24:42    Kirk divides the year into quarters. 0:24:49    Q1 is lifestyle only. 0:25:28    No supplements until Q3. 0:25:56    No pharma until Q4. 0:26:08    Until you've idealized the lifestyle it's irresponsible to make any diagnosis. 0:26:20    Viagra for erectile dysfunction. 0:28:42    Somehow it's not ok to make money helping people. 0:29:28    Supplements are exactly that. 0:31:29    Zeitgeber. 0:32:04    Ultradian rhythm. 0:32:30    Suprachiasmatic nucleus. 0:33:10    Every single cell has a circadian clock. 0:34:14    Agile Health Coaching. 0:36:34    “Sleep hygiene” is a nebulous term. 0:37:23    Teaching yourself out of a job. 0:38:18    We used to use the sun. 0:38:26    Now we have electricity and time is money. 0:39:26    First step is value sleep. 0:40:22    Ganglion in the eye that do nothing except sense blue light/ 0:40:38    Pineal gland. 0:40:42    Melatonin. 0:40:52    Adrenals keep us awake. 0:41:13    Aldosterone. 0:42:14    Wake and sleep promoting neurotransmitters. 0:42:33    That's 80% of circadian rhythm. 0:43:13    The neocortex allows us to interact with the environment. 0:43:35    GABA slows down the neocortex. 0:43:55    Altering the resting and or action potential of the neuron. 0:44:20    Feeling exhausted, having a second wind. 0:45:55    Sleep hygiene is simulating the light going away. 0:46:21    Body temp is a cue. 0:47:09    The bedroom is for sleep and sex only. 0:48:02    Dead man's handle metaphor. 0:49:53    Is the modern environment is survivable? 0:50:41    Distract yourself else your mind will go racing. 0:51:33    Notification hell. 0:52:15    People get freaked out without external stimulation. 0:52:51    Men tend to ruminate on the future, women look back on everything that went wrong. 0:54:41    Make a list. 0:54:54    You will be better after sleep! 0:55:40    Don't look at the clock 0:57:46    There’s no evidence of vitamin D at night causing a problem. 0:59:16    Sleep Cocktails is changing name. 0:59:42    All the SEALs got off Ambien 1:00:08    Vitamin K2. 1:03:59    Book: Take a Nap! Change Your Life by Mark Ehrman. 1:05:13    Double your learning speed with naps. 1:09:47    Can you have too much sleep? 1:12:09    Kirk’s website. 1:13:12    sleepcocktails.com

Ketogenic junk food is coming, and it threatens to send the second low-carbohydrate revolution to the same place the first one ended up. That would be a terrible shame because high-fat, low-carb, moderate protein diets have so much to offer for weight loss, metabolic syndrome, athletic and cognitive performance, possibly even cancer. What can we do? Learn to cook. Prioritise food preparation. Just eat real food. Jeremy Hendon is an author, speaker, entrepreneur, digital nomad, friend, mentor and co-author of The Essential Keto Cookbook. I wrote the foreword to the book, and the day before Jeremy and I recorded this interview, my wife Julia made two of the recipes. Pork and Cashew Stir-Fry INGREDIENTS 1/2 lb (225 g) pork tenderloin, sliced thin 1 egg, whisked 1 bell pepper, diced 1 onion, diced 1 cup (140 g) cashews 1 Tablespoon (5 g) fresh ginger, grated 3 cloves of garlic, minced 1 teaspoon (5 ml) Chinese chili oil (see page 185 for recipe) (optional) 1 Tablespoon (15 ml) sesame oil (optional) 2 Tablespoons (30 ml) tamari soy sauce Salt to taste Avocado oil to cook with Kale and Chives Egg Muffins INGREDIENTS 6 eggs 1 cup kale, finely chopped 1/4 cup (17 g) chives, finely chopped 1/2 cup (120 ml) almond or coconut milk Salt and pepper to taste 8 slices of prosciutto or bacon (optional) Here’s the outline of this interview with Jeremy Hendon 0:00:52    Jeremy has been travelling with his wife Louise in China, Portugal, Taiwan, Thailand, Scotland, France, US. 0:03:04    The Hendons are really good at distilling things down. 0:03:47    It's better to establish a base, cook for yourself. 0:04:35    In Thailand they cook in coconut and olive oil. 0:04:49    Tea eggs. 0:05:08    It's hard to get vegetables in northern Thailand. 0:05:33    You may run out of willpower. 0:06:09    Telling a server that you have an allergy is a good way to make sure you don't eat anything you'd rather not. 0:06:30    Vacuum sealer bags. 0:07:01    It makes more sense to take your time for other reasons. 0:07:40    Observing modern culture. 0:07:54    The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes (Including Keto Meal Plan & Food List). 0:08:09    Working coffee shops and wifi in the apartment. 0:08:15    Going through phases of working hard. 0:08:32    Coworking space. 0:08:48    Internet in Thailand is 200M down 100 up. 0:09:12    Louise is a great photographer. 0:09:29    The photos were taken abroad. 0:11:13    It's hard to remember that you're always going to be ok. 0:11:48    The risk afford certain privileges. 0:12:06    The Anxiety Podcast — Less Anxiety. More Life. 0:12:56    Nobody seems to have a good answer for stress. 0:13:23    A lot more stress working as an attorney. 0:13:43    Jeremy loved working with Goldman Sachs. 0:14:43    Serotonin binding to 5-HT4 receptor causes anxiety, tachycardia and cortisol production. 0:15:52    Jeremy has been low carb since 2004. 0:16:20    Was running 60 miles a week. 0:16:52    If you're trying to lose weight, low carb is the default thing to try. 0:17:18    Lots of people have been asking for this book. 0:17:48    Debug Me. My talk at QCon SF. 0:19:41    More and more executives are discovering the keto diet. 0:20:15    Younger people seem more up for it. 0:20:34    Louise loves keto. 0:20:54    As do older women. 0:23:19    The ketogenic diet is a hormetic stress at first. 0:23:53    There are other stressors that might make it an inappropriate time to transition to a ketogenic diet. 0:24:42    Switching back and forth. 0:24:52    Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. 0:26:07    AltShift Facebook group. 0:26:47    Lactate dehydrogenase is part of anaerobic glycolysis. 0:27:01    I said 20 minute I meant second. 0:27:44    Leptin and Hyperpalatable Foods with Stephan Guyenet. 0:28:25    Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes 0:30:24    Initially I lost a lot of weight on a ketogenic diet, but how much of that was muscle? 0:30:52    Jeremy turned up at our house looking shredded. 0:30:59    14 day cycle. 0:31:27    Not being hungry during calorie restriction 0:33:42    Overfeeding studies show subjects gain muscle as well as fat. 0:34:59    If bodybuilders are doing it, it warrants further investigation! 0:36:05    Creating huge calorie deficits on the bike. 0:37:03    DXA scan. 0:37:41    Keto junk food. 0:39:12    Ketogenic paleo? 0:39:54    All popular diet books are paleo, even they don't say so. 0:42:32    Pork and cashew stir fry. 0:43:37    Overlooking vitamins. 0:44:10    Cronometer. 0:45:00    The recommended daily allowance (RDA) mean almost nothing. 0:45:28    Getting sufficient magnesium can be hard. 0:45:30    Possibly calcium. 0:46:06    Spectracell test. 0:46:24    How to Measure Your Metabolism with Organic Acids. 0:46:36    NutrEval test. 0:46:56    Alkaline phosphatase. 0:48:08    Artificial Intelligence for blood chemistry interpretation. 0:48:36    The Secret of Good Health Coaching with Bryan Walsh. 0:50:22    Daniel Amen. 0:50:30    Watson. 0:53:37    Functional blood chemistry analysis. 0:55:18    MediChecks UK. 0:55:38    Theranos. 0:56:57    Kale and chive egg muffins. 0:57:31    The book is top 600 in kindle books.

In my early twenties, I tore a carotid artery out of my neck in a motorcycle accident. The emergency procedure that followed undoubtedly saved my life and from that point forward I had no time to listen to people complaining about the limitations of the nationalised health care that exists in the UK. In my thirties, the same system of evidence-based medicine let me down badly, and in the end, it was a chiropractor who describes himself as “the least evidence-driven person he knows” that turned my life around. Now I’m slightly confused. I am aware that the evidence-based system has a lot to offer, but I don’t feel I can use it effectively without the assistance of someone like Dr. Tommy Wood. Why? The system is in crisis. The system is in crisis in part because of the sheer volume of evidence being generated, much of which is unreproducible or misappropriated by vested interests. Building a meta-analysis atop of this shoddy foundation does little to clarify the situation. Animal and cell models. Are used as supporting evidence but frequently what happens outside of the body or in another animal has little or nothing to do with what happens in humans in a real-life setting. The models are becoming cheap enough for scientists to make multiple attempts at finding the “correct” answer, and much of the data are never published. Lies, damned lies, and statistics. You cannot prove something to be true using statistical methods. Science advances one funeral at a time. Handing out a grant to the young and inexperienced is a risky thing to do, and so inevitably the money follows experience. But imagine if your entire life’s work was based on ideas that were later shown to be wrong. Would you come clean? In this candid interview with Dr. Tommy Wood. Tommy talks about the limitations of the evidence-based system, but his intention is not to throw science under the bus. Rather, he wants us all to understand the limitations and proceed with caution. As a scientist that does peer review for a living, Tommy’s goal is to leave science in better shape than he found it. Since recording this interview, we have adopted the Agile Scrum sprint system of health coaching. And it’s going great! We’re excited about the new system, and the first health sprints are underway. I’m still very keen to know what you think about the idea, so please complete the one question (three clicks total) survey I mention in the show. Survey: The scrum and sprint Agile methods are applicable to health coaching. Here’s the outline of this interview with Dr. Tommy Wood 0:00:15    The main paper from Tommy’s PhD thesis: Treatment temperature and insult severity influence the neuroprotective effects of therapeutic hypothermia. 0:01:28    Newborn babies with brain injury. 0:02:20    The cooling is only 2 or 3 degrees. 0:02:33    What's the best temperature? 0:03:28    Figure 1: Hemispheric area loss after moderate hypoxia-ischaemia. 0:04:01    Richard D. Feinman: “Nobody loses an average amount of weight.” 0:04:49    Tommy may sound anti-science, but this is what he does for a living and he hopes to leave science in a better state than when he left it. 0:06:04    People are selective about the studies they choose to dismantle. 0:06:39    The Cochrane Collaboration. 0:07:04    Cochrane do systematic reviews and meta-analysis. 0:07:37    The meta-analysis is only as good as the studies on which it's based. 0:08:13    Publication bias is a problem. 0:08:58    Anyone can learn how to do a Cochrane review. 0:09:32    Questionable discussion: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. 0:09:55    Tommy’s letter: The cardiovascular risk reduction benefits of a low-carbohydrate diet outweigh the potential increase in LDL-cholesterol. 0:10:47    Self-appointed expert that cannot be wrong. 0:12:11    The are a number of different funding sources. 0:13:20    It's less risky to give money to the more experienced. 0:13:35    Max Planck: “Science advances one funeral at a time.” 0:14:29    We don't know what people are doing but not publishing. 0:15:04    Cell and animal models enable you to make multiple attempts without publishing. 0:15:31    Statistics never prove anything to be true. 0:15:51    The emphasis is on new things that sound sexy. 0:16:30    One editor questioned Tommy’s animal model when a human trial was underway. 0:17:30    Papers are retracted from big journals. 0:18:27    In finance this is called backfitting. 0:19:05    How can we expect the animal model to translate to humans? 0:19:34    Most animal models don't reflect what happens in humans at all. 0:20:03    1,026 experimental treatments in acute stroke. 0:20:58    Tommy's study was a model of something that we know works in humans and other animals. 0:22:17    Because he started with the basics, Tommy is confident this work will extrapolate to humans. 0:22:59    Should consumers of science be interested in cell and animal models? 0:23:06    Tommy finds it very difficult to get excited about a mouse study. 0:23:13    There are some genetic mutations that cause Alzheimer's very young. 0:23:29    These do not translate well into humans. 0:23:48    Genomic responses in mouse models poorly mimic human inflammatory diseases. 0:24:54    The immune system is particularly complex and difficult. 0:25:41    Don't take supplements based on studies done in rats! 0:26:01    Spirulina for detox. 0:26:48    This is not even remotely close to what's going on inside a living human. 0:27:30    It's easier than ever before to get access to the science. 0:29:06    As a computer scientist, I've never done science. 0:29:43    Spend time on the basics. 0:30:28    Abraham Lincoln? “Give me six hours to chop down a tree, and I will spend four hours sharpening the axe." 0:31:17    Dr. Dan Kalish describes himself as not being evidence-driven but he still gets fantastic results. 0:31:47    Do we need to be 100% evidence-based? 0:32:04    Why Most Published Research Findings Are False. 0:32:33    Evidence based medicine: a movement in crisis? 0:32:48    Evidence-based as a starting point, not a wall of protection. 0:33:54    Anecdote is the lowest form of evidence. 0:35:52    There's no protocol for debugging a computer program but there is a system. 0:37:06    Our plans are evidence-based, but some of the newer supplements lack data. 0:37:57    My swipe file is getting out of control. 0:38:59    Gary Ralston Consulting. 0:39:07    Agile project management. 0:39:28    Could the same system work for health coaching? 0:39:53    The traditional Waterfall model. 0:41:23    Please let me know if this is a good idea. 0:41:57    I've been using Zoom. 0:42:18    Our kanban board has four columns, Todo, Doing, Review, and Done. 0:47:11    Podcast on organic acids. 0:47:49    The year one cost of our programme costs around $8,000. For the performance and longevity orientated, the cost per year thereafter is about $5,000. 0:51:18    The stool tests are not perfect, sometimes the Doctor’s Data test comes up trumps, sometimes BioHealth is best. 0:51:29    The GI-MAP™ stool test. 0:51:44    Our programme is about the cost of a mountain bike. 0:52:09    But the testing will make you faster! 0:52:49    If you're not completely happy in 8 months I will refund all of the money you spent on my time. 0:55:16    Initial round of testing and then we retest. 0:55:38    This adds accountability. 0:56:24    Agile also adds accountability. 0:57:58    My last round of testing found a blasto infection, yeast and clostridial overgrowth, b6 and carnitine deficiency. 0:58:36    How long does insulin resistance takes to happen? 0:58:55    Insulin resistance can start in your 20s and 30s. 0:59:38    Total maintenance costs. 1:00:10    $1,500 a year on supplements. 1:01:02    The people spending the most money are also the most engaged. 1:01:36    Trying too many things at once can be a problem. 1:02:19    We concentrate on teaching. 1:03:27    Podcast on the FDN training course. 1:03:57    Chet Morjaria: Coach and Director of Editorial at Breaking Muscle. 1:04:03    The best coach should be trying to work herself out of a job. 1:05:20    Getting people to pay for all of my time can be challenging. 1:05:44    The tests are more expensive on directlabs.com. 1:06:21    You can't make a living selling supplements. 1:06:23    More recently I've been charging $250 an hour for my time, but I don't bill for as much time as I spend. 1:07:00    We do lots of work on the backend but I only bill for 30 minutes of my time. 1:08:04    Dripping tests onto people. 1:08:29    If you'd like to do just one test, please order it soon! 1:10:23    We haven't made any money but we are having fun.

Imagine you’re in the pub and you’ve just bumped into your friend Mario Roxas. Mario happens to be a naturopathic doctor and the director of research and development at Thorne, the Rolls Royce of supplement companies. Wouldn’t you want to know what supplements Mario takes? Me too, and so I couldn’t resist making that my first question. But what is it that makes Thorne Research different? Why not buy your supplements from Costco? Two reasons: research and quality. Thorne employ a team of medical and naturopathic doctor scientists that spend their time studying the scientific literature on the lookout for evidence supporting the decision to manufacturer a specific supplement. Secondly, there’s quality. Thorne cater to the sensitive customer likely to experience allergic reactions. The raw materials used to make a supplement originate from trusted sources, but Thorne validate the content of all their supplements no less than three times during the manufacturing process. Surprisingly, the FDA laws only require a supplement manufacturer to list the ingredients they added to the supplement, and there’s no guarantee that one or more of the raw ingredients used are free of potential allergens like lactose even though they’re not listed on the label. Are big supplement companies any different from big pharma? Allopathic medicine is often accused of being bought, but what makes alternative any different? Are the naturopathic doctors simply prescribing Meriva in place of Humira? I would argue no, absolutely not, and the proof is in the name supplement. As Mario points out, supplement is the perfect word. You can’t supplement your way out of a bad diet or lifestyle, and so the supplement is but one tool in the extensive chest of a good functional medicine practitioner. Three years ago I had never taken a nutritional supplement. Now I have a cupboard full of them. The reason is simple: they work. I used to take regularly chlorpheniramine for allergies. Killing off overgrowths of opportunistic pathogens and parasites with herbs like oregano and noni got me most of the way there, now I stay symptom-free by regularly supplementing with methyl-folate. The supplement didn’t just mask my symptoms; it corrected a deficiency and as a result, my red blood cells have become normal sized. Adverse events? Do you know of someone who had a serious adverse event as the result of taking a nutritional supplement free of contaminants? I don’t think this happens very often, if at all. Please let me know in the comments section below. Here’s the outline of this interview with Dr Mario Roxas, ND 0:00:42    Mario became interested in supplements whilst a resident at the National College of Natural Medicine. 0:02:12    Thorne Research are the Rolls Royce of supplements. 0:02:58    Mario takes the Basic Nutrients 2/day multivitamin. 0:03:15    Together with LipoCardia®, CoQ10, fish oil and NiaCel®. 0:03:58    Whey protein in a smoothie. 0:04:35    Interview with Bob Rountree on mitochondrial health. 0:05:15    Supplement design starts with research. 0:06:09    Thorne has a team of scientists and doctors, NDs, MDs and PhDs. 0:07:48    The product development cycle for nicotinamide riboside lasted two years. 0:08:43    Two years is a long time for a supplement. 0:09:30    When asked about supplements, what does Mario tell his friends? 0:09:37    Focus on the basics first, e.g. food. 0:10:12    Supplement is a perfect word. 0:10:41    Omega-3 fatty acids are important. 0:10:54    Also probiotics. 0:11:01    Things to help with digestion, e.g. enzymes. 0:11:25    Added fibre. 0:11:46    Chronic inflammation, curcum is helpful, e.g. Meriva-SR®. 0:13:08    What's the difference between a $60 per month Thorne multi vs. a $10 Costco multi? 0:13:45    Thorne use a capsule and there's multiple capsules. 0:14:03    The capsules easier to absorb. 0:14:23    Thorne uses no unnecessary additives, fillers or flow agents. 0:15:03    No tablets because binders. 0:15:54    There's nothing toxic about magnesium stearate, but it can interfere with absorption. 0:18:15    Flow agents and fillers may be a proxy for quality, but the type of ingredients used is probably more important. 0:18:43    The supplement manufacturer are only required to list on the label the things that they put in. 0:22:16    Thorne products are hypoallergenic. 0:23:23    The most expensive supplement is the one you don't absorb. 0:23:41    Methylcobalamin is an absorbable form of B12. 0:24:16    Originally I was iron deficient, I found out the hard way that cheap iron supplements don't work. 0:25:14    Are supplements hard on the liver? 0:25:54    By using the most bioavailable forms, the liver is unburdened of the job of conversion. 0:26:14    Some, like Meriva-SR®, are hepatoprotective (protective of the liver). 0:29:01    In the case of Meriva, the main ingredient is manufactured by a third party. 0:29:04    But even so, the raw material goes into quarantine. 0:29:27    Thorne evaluates through it's own lab to verify identity. 0:30:06    Every lot goes through at least 3 and sometimes 4 rounds of verification. 0:31:51    In house manufacturing provides a level of control. 0:32:33    If the manufacturer knows you don't have a QA department, what incentive do they have to deliver the goods? 0:32:47    Thorne calls this “trust but verify”. 0:33:19    The certificate of analysis (COA). 0:34:58    The COA shows what's in the product, and details of potential contaminants. Here’s an example for the AM part of the EXOS multivitamin. 0:36:51    The only way to make money selling supplements on Amazon is buy large quantities and then let Amazon do the fulfillment. 0:38:10    Thorne has been clamping down on Amazon sellers. 0:39:26    Thorne do keep track of adverse events. 0:39:58    This is part of FDA compliance. 0:40:17    Majority are upset stomach. 0:41:09    New IBD digestive support supplement EnteroMend®, Meriva, Boswellia, Aloe, partially hydrolyzed guar gum and glutamine 0:45:49    MCT powdered with bionic fibre. 0:47:52    Ketos OS gave me diarrhoea, KetoForce was fine (but tastes awful). 0:48:29    Creating palatability can cause problems with allergens.

Three years ago I went through round after round of blood testing until eventually I realised that the doctor was following a procedure laid out in a flow chart. Heck, he even showed me the flow chart. Two months and thousands of dollars of insurance deductibles later I was no closer to understanding the underlying cause of my fatigue, insomnia, brain fog and other symptoms. My doctor seemed somewhat willing to run any blood test I wanted but he held the results very close to his chest. Everything was normal, and the Google searches I made in an attempt to understand better my results yielded nothing useful. It’s not that sodium and potassium on a blood chemistry don’t mean anything, they do, it’s that you won’t ever be able to figure it out without some help. When I finally admitted defeat and looked outside the network of doctors willing to accept the insurance that was costing me a fortune and getting me nowhere fast, I found someone who wanted to run a urinary organic acids test. What is an organic acid? William Shaw, Ph.D., is board certified in the fields of clinical chemistry and toxicology by the American Board of Clinical Chemistry. Before he founded The Great Plains Laboratory, Inc., he worked for the Centers for Disease Control and Prevention (CDC). Dr Shaw describes organic acids as “the stuff of metabolism”. Organic acids are surrogate markers that give valuable clues about what’s going on inside your body. Finally, I had a window on what was really going on. I don’t think anyone expected me to look at the result as a patient, but that’s what I did, and I was excited because now my searches started yielding useful information. Take for example vanillylmandelic, a breakdown product of epinephrine and norepinephrine, also known as adrenaline. Low levels of vanillylmandelic indicate little activity of a hormone that acts increases blood pressure, respiration rate, heart rate, increases glucose, and dilates the pupils, all for the purpose of enabling you to quickly and safely get out of a potentially life-threatening situation. Sounds a lot like adrenal fatigue, huh? But there probably wasn’t anything wrong with adrenal glands. In addition to low vanillylmandelic, I had (and have) high levels of HPHPA (3-(3-hydroxyphenyl)-3-hydroxypropionic acid), a metabolite created by certain Clostridia species of bacteria (C. sporogenes, C. caloritolerans, C. botulinum & others). HPHPA looks enough like dopamine to downregulate the activity of the enzyme dopamine-beta-hydroxylase, but not enough to have the other biological effects, leading to a derangement of neurotransmitter balance. Your gut can mess with your brain! The fix? A high end probiotic containing 50-100 billion CFU of Lactobacillus rhamnosus. I’ve honed in just one example of problems that can be revealed and fixed easily using organic acids. Besides offering the most complete and accurate evaluation of gut yeast and bacteria, the test also provides information on important nutritional markers, glutathione status, oxalate metabolism, and much more. Download my full result By all means, order an organic acids test for yourself, and I will help you understand the results but know that this test is a single tool in our chest that includes other tests and diet and lifestyle modification. Book a free consultation and Amelia will walk you through the testing process. Here’s the outline of this interview with Dr William Shaw, Ph.D. 0:00:16    Dr William Shaw, Ph.D is the founder of Great Plains lab. 0:00:23    Formerly a clinical chemist and toxicologist at the CDC. 0:00:46    Using mass spectrometry on urine would allow Dr. Shaw to measure virtually anything in metabolism. 0:01:33    Dr Shaw has been highly motivated from the beginning. 0:02:00    It's rare for someone to do an organic acids test and not find something significant. 0:02:59    Organic acids are the stuff of metabolism. 0:03:50    The metabolites from bacteria and other microorganisms have a profound impact on human health. 0:04:49    The Great Plains OAT measures the complex balance of man and microbiome. 0:05:09    The wrong microorganisms can harm mental health. 0:05:34    Once you have the results, you can manipulate them. 0:05:47    The OAT takes out the guess work. 0:06:29    Why are GPs not running the OAT? 0:06:50    The OAT is complex. 0:07:24    A one day seminar is usually enough to cover the basics. 0:07:37    The insurance has become very tightfisted. 0:08:13    Even if you have to pay out of pocket, the test is not that expensive. 0:09:08    The OAT covers all systems of the body. 0:09:49    Mass spectrometry is the truth machine. 0:10:08    Mark Newman on my podcast. 0:11:04    The Khan Academy organic chemistry. 0:11:19    Metabolic Fitness Pro. 0:11:57    Dr Shaw has taught the grandson of Krebs. 0:12:26    My OAT result. 0:12:51    The GP has a lot more markers than the Genova equivalent. 0:13:10    Whenever you buy an OAT, you're buying some of Dr Shaw's experience. 0:13:56    The reference ranges come from healthy volunteers. 0:14:25    There's a statistical analysis, the ranges are based on the vast majority. 0:14:50    Only healthy individuals are included. 0:15:21    The Genova test use the conjugate base name. 0:16:10    Nobody is writing junk about organic acids, that makes research much easier. 0:16:44    The GP OAT has the most comprehensive coverage of the gut microbiome. 0:17:08    Some of the metabolites produced can affects neurotransmitters. 0:17:43    Marker #16 HPHPA. 0:18:15    HPHPA is very similar to dopamine. 0:18:23    This interferes with the conversion of dopamine to epinephrine and norepinephrine. 0:18:26    Most people have an equal amount of dopamine and epinephrine and norepinephrine 0:18:52    The clostridia inhibit dopamine beta dehydrogenase. 0:19:49    Markers #33 and #34. 0:20:12    High levels of dopamine are a problem. 0:20:29    Dopamine causes oxidative stress and can kill neurons. 0:21:01    10x my result have been seen in autism and schizophrenia. 0:21:32    The oxidative metabolite is called dopachrome. 0:22:29    Elevated HPHPA may start with GI symptoms. 0:22:42    Later this could become depression or obsessive compulsive behaviour. 0:23:20    The peripheral nervous system uses norepinephrine. 0:24:27    Norepinephrine is what you need at the start of a race. 0:25:18    OAT is almost like cheating. 0:26:10    The clostridial species are usually easily treatable with probiotics with lactobacillus. 0:27:19    L. rhamnosus. 0:27:42    Cresol has the same effect on dopamine but is toxic in its own right and can be smelled on the breath. 0:28:44    Cresol is made by C. diff. 0:29:04    14,000 people die of C. diff infection each year. 0:29:39    Cresol is common in anorexia. 0:30:36    We've tested for the A&B toxins in stool. 0:32:00    I've always had a yeast problem. 0:32:18    D-Arabinitol is different from D-Arabinose. 0:33:06    I have an overgrowth of Candida that can easily be treated. 0:33:22    Coconut oil or caprylic acid. 0:33:31    Nystatin. 0:33:43    Chronic fatigue, fibromyalgia. 0:34:00    Sugar craving! 0:34:39    Evidence yeast can metabolize ketones. 0:35:11    Dr Shaw thinks that the ketones will not be fuelling the yeast. 0:35:27    Markers #47-49 carnitine deficiency. 0:36:13    Carnitine shuttles fatty acids into the mitochondria. 0:37:05    Fats are oxidized with less energy yield in the peroxisomes. 0:37:56    The GP test has 9 yeast markers, I'm used to seeing one. 0:38:08    Candida can metabolize isocitrate into oxalate. 0:38:44    Dr Shaw discovered that this week! 0:38:59    The research will take time, a year or longer before anything is in print. 0:39:20    Marker #21. 0:39:57    Candida metabolize isocitrate into oxalate and that's the connection between the yeast and kidney stones. Oxalates are also capable of crystallizing anywhere in the urinary tract, blood vessels, the blood brain barrier, the thyroid, liver and muscles. 0:40:44    Oxalates may turn out to be more important than cholesterol. 0:42:10    High oxalate foods, spinach and soy, nuts and berries. 0:42:29    300mg Calcium and 150mg magnesium citrate can be protective. 0:43:02    Great Plains have just started DNA testing and they look at oxalate metabolism SNPs. 0:44:33    Vitamin B6 deficiency causes oxalate production. 0:45:09    People with high oxalates should supplement with 100 mg per of B6. 0:45:53    Dr Shaw needs to write the manual. 0:46:54    Narrowing down a list of possibilities to a list of probabilities. 0:47:23    Order a Great Plains OAT. 0:47:45    There are currently 75 markers, more soon. 0:48:36    Great Plains are working on a test for jet fuel toxicity. 0:49:19    The Dreamliner has separate air system. 0:50:05    The Great Plains webinar archive. 0:50:59    The low cholesterol problem.

Run a blood test, find low levels of a hormone. Prescribe synthetic version of said hormone. Two weeks later your patient is back with a slightly different set of symptoms. Run another blood test, prescribe another hormone. If there's too much, block it, if there isn't enough, just add more. Rinse and repeat for hypothalamic pituitary adrenal, thyroid and gonadal axes. Refer out to a gastroenterologist for chronic diarrhoea. Gastroenterologist diagnosis is “irritable bowel syndrome”, says it’s nothing to do with diet, suggests colonoscopy, anti-inflammatory drugs, possible surgery. This sounds like a parody. But this is what happened to me, and it’s still happening to other athletes. Finding a better solution inspired me to quit my day job as a computer programmer at a hedge fund and start a new business with my wife (a food scientist) and a medical doctor. 2015 was our first full year in practice. At the time of recording, we’ve helped over 600 athletes with their diet and lifestyle. We’ve gotten great results and get tremendous satisfaction from each and every success story that we receive. Our success has been in large part due to the significant research and development efforts of our new Chief Medical Officer Dr. Tommy Wood, and by the tireless efforts of our single employee and registered nurse, Amelia Luker. Our gross revenue was nearly $500,000. Unfortunately, Julia and I only took home $90,000 of that as profit, and that’s with both of us working full-time. If I hired two members of staff to replace us at the going market rate, we’d be making a significant loss. Health coaching is hard because not only do you have to be a great practitioner, you must also be a good business person and marketing expert. On the plus side. Quitting my job has enabled us to move from a condo on a busy main road in Oakland, to a small house amongst the trees in a town called Bonny Doon, not far from Santa Cruz, in California. I get a quarterly email from the recruiter at Google, but if I were to go down that route I’d be leaving to commute to an office before my daughter got up in the morning, and I’d be lucky to get home before she went to bed at night. I don’t wish to be mean but… I could train a monkey to run a blood test and prescribe a hormone. Doctors are being made prisoner to a system that prevents them from making proper use of their education and spending an appropriate amount time with their patients. People don’t even know how much their health insurance costs and half the time it doesn’t cover what they need. I’m still slightly angry about the current standard of care, and I’m looking forward to being made redundant; I rather miss computer programming. Are you a financially successful health coach? Please let me know in the comments section below. Here’s the outline of this interview with Julia Kelly: 0:01:09    Was it fun? 0:01:33    It was a shock to the system. 0:02:04    The sudden changes are stressful. 0:02:48    We were living in Oakland. 0:03:04    Quitting my job enabled us to move to Scotts Valley. 0:03:44    We've bought a house in Bonny Doon. 0:04:10    Ours is the only WiFi signal. 0:04:46    We can grow our own food. 0:04:57    Starting a business is a double edged sword. 0:05:27    Looking after a 2 year is hard! 0:05:46    Cheating at parenting. 0:06:29    Working at home I get to see my daughter all day long. 0:07:29    I'm still slightly angry. 0:07:50    I've stopped doing free consultations now, but you can still do one with Amelia. 0:08:25    Run a blood test, find low hormone, prescribe the hormone, rinse, repeat. 0:08:44    Nobody is doing the proper investigation. 0:09:38    The low hormones are symptoms. 0:10:55    We're waiting to be replaced. 0:11:14    Julie feels the same about saturated fat. 0:11:58    Tommy is planning on doing another residency. 0:12:21    Tommy is now our Chief Medical Officer. 0:12:55    We hope that the people we help go on to spread the word. 0:13:54    All diseases are complex with many underlying causes. 0:14:41    One over the treatment is not necessarily the cause. 0:15:42    Julie doesn't do diet plans, instead she teaches. 0:16:33    Everyone else wants to hold the cards close to their chest. 0:17:09    You can check your own blood glucose. 0:17:24    By now you should have done a Google search for 8-Oxo-2'-deoxyguanosine. 0:18:15    Is this working? 0:19:13    We have more follow-up calls then we have time to publish. 0:19:56    Of course it worked! 0:20:43    We don't have a magic formula yet. 0:20:59    We've tested 605 athletes as of yesterday. 0:21:42    At this point, our programs don't resemble anything we've been trained in. 0:22:21    Social isolation with Bryan Walsh. 0:22:35    Our gross revenue for 2015 was nearly $500,000. 0:23:11    Mark Newman of Precision Analytical. 0:23:44    There's almost no markup on our tests, we're passing those on at cost. 0:23:59    Most of our money comes from selling our time. 0:24:20    We do make some money from selling supplements. 0:24:54    Amelia ships all the supplements. 0:25:20    Making money selling supplements requires the economy of scale. 0:25:52    Bob Rountree talked about NiaCell® (nicotinamide riboside). 0:26:17    Between the two of us we took home $90,000 before tax. 0:26:54    In a way, we have achieved the four-hour work week. 0:27:26    I should have a master's degree by now. 0:28:05    If you really want to get better as a practitioner you must continue your education. 0:28:35    My education is problem driven. 0:28:47    I'm racing pro again this year. 0:29:06    Computer programmers are lazy. 0:29:54    I take the same approach with my training. 0:30:46    Necessity is fantastic teacher. 0:31:17    I won the series points competition at our local cyclocross races in the elite men category. 0:32:13    The Colnago days. 0:32:57    NorCal cross is bumpy. 0:33:25    Now I can sleep after a bike race. 0:33:41    The sugar monster has slayed. 0:34:08    Tommy is a big fan of carb cycling. 0:34:42    The average power in cross is meaningless. 0:35:05    I've been supplementing with exogenous ketones. 0:35:24    Volek showed no difference in glycogen. 0:35:48    Carb cycling made no difference to me. 0:36:38    My path is becoming a theme. 0:37:17    Know who you want to help! 0:37:29    The Practitioner Liberation Project. 0:38:00    I haven't done all of the course. 0:38:10    The most important lesson is be specific. 0:39:14    The people we work with are exactly like me! 0:40:41    We haven't borrowed any money. 0:41:18    Our Concierge Clinical Coaching group. 0:42:12    Now I can answer questions without going bankrupt. 0:42:59    My education is now available for $99 a month. 0:43:55    Please let me know if you found this helpful in the comments section below.

My sister called me looking for help with her son’s science project. “William has some questions about the paleo diet and how it affects the health of cells.” It soon emerged that he had a particular list of questions that he wanted answering, and initially I thought I should do some research and answer them to the best of my ability just as I would with any list sent to me. The longer I thought about the list of questions, the more I thought it looked like the outline to a great podcast, and who better than Dr. Tommy Wood to provide the answers? But why care about cellular health in the first place? We tend to think of health in terms of big things, but a living organism is just a collection of organ systems. An organ system is a set of organs, and those organs are made up of tissue. Drilling down beyond the tissue, we arrive at the smallest level of organisation able to sustain life: the cell. We’re all just a big bag of cells, trillions and trillions of them! Happy cells make for happy bodies, so it makes sense to care about the cell. Can your diet affect cellular health? Yes! Absolutely. Certain oils are capable of damaging the DNA that codes for the proteins manufactured inside of the cell. Don’t eat deep fried food. Other omega-3 fats are essential for healthy mitochondrial membranes. Do eat small fatty fish. Around 10,000 years ago, fossil records show that we became shorter, and our dental health deteriorated. At the same time, we transitioned away from hunting and gathering and became agriculturists. It seems at least possible that a switch to a grain-based diet had a deleterious effect on our health. What about ketosis? I’ve talked a lot about high-fat ketogenic diets on the podcast, and those shows garner a lot of interest. But do we all need to be eating ketogenic diets? Tommy thinks not, but there may be some benefits to cycling intake to mimic what would have been the natural seasonal variation of carbohydrate availability. Beyond diet. Through his careful research and chemical engineering inspired systems analysis, Tommy has shown that although important, diet is not the only determiner of health. Well tuned circadian rhythm and adequate sleep, appropriate stress management, time spent outdoors in nature and being part of a strong social group are also important. Did you find the fresh, unbiased perspective of an inquisitive 12-year old helpful? Please let me know in the comments section below. Here’s the outline of this interview with William Chatterton and Dr. Tommy Wood: 0:00:22    William Chatterton's list of questions for a school project should make for an interesting interview. 0:00:27    Let me know (in the comments below) if you found this podcast interesting! 0:00:47    Levels of organisation in biology. 0:01:54    Can your diet affect the health of new cells? 0:02:09    We're constantly growing cells, throughout life. 0:02:32    There's a very rapid turnover of cells in the gut. 0:02:48    At the same time we're constantly getting rid of the junk. 0:02:59    The building blocks are important. 0:03:18    We measure DNA damage as 8-hydroxy-2-deoxyguanosine. 0:03:29    DNA is the code that controls the manufacturer of proteins. 0:03:46    It's important then that the DNA doesn't get damaged. 0:04:00    Certain oils can cause oxidative damage to the DNA. 0:04:28    DHA is very important for mitochondrial membranes. 0:05:08    The fats story is complex. 0:05:18    Saturated fats. 0:05:31    A fatty acid is a long chain of carbon atoms. 0:05:59    The double bonds are delicated and can be broken to create a free radical. 0:06:11    Fatty acids that have carbon–carbon double bonds are known as unsaturated. 0:06:29    Polyunsaturated fats are unstable. 0:07:00    When omega-6 fats are carried around in the body, they're unprotected. 0:07:39    Omega-3s are better protected. 0:07:59    Don't eat deep fried stuff! 0:08:26    How direct is the link between diet and cell health? 0:08:49    The link is incredibly direct. 0:08:56    Food is the most important determiner of cell health. 0:09:17    Circadian rhythm and stress is important. 0:09:30    Being part of a social group. 0:09:52    Don't focus just on food. 0:10:04    Food is the first thing people figure out. 0:10:35    Everybody wants one thing they can fix. 0:10:52    Being sociable can be easier than you think 0:11:05    Give your mum a hug. 0:11:50    What is the most nutrient dense meal you could eat for cell health? 0:12:02    Small fatty fish. 0:12:13    DHA, selenium, iodine. 0:12:25    Collagen. 0:12:34    Eggs with yolks and liver. 0:12:43    Dark green leafy vegetables. 0:12:54    Preferably wild grown plants. 0:13:30    The new surf and turf! 0:13:57    Not being squeamish about certain foods at certain times of day. 0:14:39    How does a ketogenic diet affect the health of a cell. 0:15:01    Adding fat doesn't necessarily make it ketogenic. 0:16:16    My diet has zero refined carbohydrates. 0:16:30    Still lots of vegetables. 0:16:40    At this point, you've gotten rid of most of the crap. 0:17:15    Ketogenic diets can cause an increase in oxidative stress inside of the mitochondria in the short term 0:17:42    Reactive oxygen species are signalling molecules. 0:17:59    ROS Goldilocks principle. 0:19:14    Some people will say that the ketogenic diet is bad because of this initial increase in ROS. 0:19:55    Should everyone be eating a ketogenic diet? 0:19:58    No, certainly not all of the time. 0:20:11    Sodium and potassium and selenium can be difficult to hold onto in ketosis. 0:20:38    The extra stress of the diet can also be problem. 0:21:13    Seasonal ketosis. 0:22:00    Wills is already eating a high-fat diet. 0:22:21    What happened to our diet in between the paleolithic and the era of the Food Pyramid? 0:23:32    Carbohydrate consumption may have changed. 0:23:53    Access to fire and cooking has made a difference. 0:24:10    Eating fish. 0:24:19    If you didn't live near the sea, you ate brain. 0:24:40    Around 10,000 years ago, we became agriculturalists. 0:25:04    Seeds and grasses like wheat. 0:25:19    Where there is a fossil record, we see health deteriorated. 0:25:43    People got shorter and had worse teeth. 0:25:57    We can't say definitely that farming was the cause. 0:26:23    There's no benefit from eating wheat. 0:26:59    When the food shows up in front of you, that's what you eat. 0:27:36    1980 saw the first dietary guidelines with grains as the foundation. 0:27:53    Part of this decision was driven by economics. 0:29:00    The perfect storm of refined carbohydrates plus vegetable oils and refined sugar. 0:29:51    This combination used to be impossible to obtain. 0:30:26    Will the Food Pyramid change soon? 0:30:44    People are working on this problem. 0:31:04    People don't eat according to the food pyramid, but it is used to create the foods that we eat. 0:32:05    Farming is heavily subsidised, this creates momentum. 0:33:16    Nothing is going to change any time soon. 0:33:26    Wording has changed around the word saturated fat and the caution on cholesterol has been removed. 0:34:00    Tommy's two presentations on MS and dairy. 0:34:22    Terry Wahls has largely reversed her MS with her protocol. 0:35:00    Tommy comes from a family of chemical engineers. 0:35:04    His stepbrother has MS. 0:35:11    Chemical engineers are problem solvers. 0:35:27    They built a root cause analysis for MS. 0:35:42    Gluten and casein allergies. 0:35:56    Mitocondria that are not working properly. 0:36:14    Terry also advocates ketosis. 0:36:27    Tommy and Terry represent two groups of people that came up with the same conclusion using different methods. 0:37:09    Do you think that Terry Wahl's work is original? 0:37:31    There's nothing new under the sun. 0:37:53    Tommy has ideas, and then doesn't want to tell anybody about it for fear they will steal it. 0:38:21    Terry is the first person to apply these principles in MS patients and in clinical trials. 0:39:24    I had tremendous results eating the AIP diet. 0:39:40    The book The Paleo Approach. 0:39:48    Personalising the Wahls Protocol. 0:40:14    This would look like a high-plant, dairy-free, low-carb diet. 0:41:07    Not everybody needs to be that strict. 0:41:32    Eat the yolks. 0:42:11    Start with the basic elimination diet. 0:42:23    Reintroduce later. 0:42:55    You can go too far, but most people don't go far enough. 0:43:12    Be really strict for two months and then reintroduce. 0:43:56    Then the signal ratio is great enough for you to know what's causing the problem. 0:44:41    Are there any other diets that can produce the same results. 0:45:03    Yes, the Swank Diet. 0:45:25    This is the most successful diet for MS patients. 0:45:33    Terry Wahls doesn't have that much data yet. 0:45:50    The problem is the diet is a very low fat vegan diet. 0:46:14    The stricter you were with the diet, the better you did. 0:46:34    Actively engaging in your treatment has a positive effect. 0:46:58    Recent research is not impressive. 0:47:53    The Swank Diet is probably better than what people were eating before. 0:48:33    It's impossible to create a blinded trial. 0:49:11    Swank is better than standard American but perhaps not the best. 0:49:22    If these diets are so successful, then should doctor be making dietary prescriptions? 0:49:47    Yes they should, but doctors are not trained in nutrition. 0:50:18    Tommy is a traditionally trained doctor. 0:50:42    We are in an era of evidence-based medicine. 0:51:12    Clinical trials are not going to happen for diet. 0:51:35    Therefore, the doctors are not going prescribe a diet. 0:51:58    There's always confounding factor. 0:52:08    Someone will always say the evidence isn't good enough. 0:52:35    Nowadays you can use clever statistics to show that your new drug is not inferior. 0:53:03    Rather than showing superiority. 0:53:49    You cannot control for diet and lifestyle. 0:54:29    Is there any one simple takeaway message? 0:54:52    Yes, just eat real food. 0:55:04    Go to your local grocery store and buy ingredients. 0:55:19    Turn that into food and you will avoid all of the trouble. 0:55:37    Even better, go to the local farmer's market. 0:55:54    Getting enough sleep. 0:55:57    Being part of a social group. 0:56:01    Don't worry about the things you can't control. 0:56:08    Occasionally lift heavy. 0:56:16    Circadian rhythm.

Something wonderful is happening in Iceland, and it has nothing to do with geysers, volcanoes or even Björk. A group of medical doctors led by Dr. Guðmundur Jóhannsson are actively engaging in a discussion of the utility of high-fat, low-carb, moderate-protein diets for treating some of the chronic health complaints they see in practice. Imagine for a moment you’re a doctor working in emergency care. How frustrating must it be only to see the end stages of the diseases caused by insulin resistance? You’d be just like a mechanic working on the damage done to an engine caused by failure to change the oil. Not only is the situation potentially preventable, it’s also expensive enough to bring down the entire national health service. My question is why Iceland? Is it the manageable size? Dr. Jóhannsson has been able to bring around 200 doctors to the discussion on a Facebook group. Doesn’t sound like a lot, but that’s a significant proportion of all the doctors on the island. Is it because they have nationalised health care? Nationalised means there’s a finite budget, and that may be relevant here, but I don’t see this happening in the UK, and they also have a national health service. For now, we may have to accept that the Icelandic people are smarter than the rest of us. I’m hoping we will follow their lead. I’m still excited about geysers and volcanoes because this May I will be visiting Iceland with my wife and food scientist Julia and chief medical officer Dr. Tommy Wood. Tommy will be speaking alongside Gary Taubes, Professor Tim Noakes and many other like-minded experts in the field at the Icelandic Health Symposium’s Foodloose conference. Please let me know if you will be there! Here’s the outline of this interview with Dr. Guðmundur Jóhannsson and Dr. Tommy wood: 0:01:00    Dr. Guðmundur Jóhannsson is a medical doctor from Iceland, trained in Sweden. 0:01:46    Guðmundur was overweight in medical school. 0:02:05    He quickly figured out it was the carbohydrates that were causing the problem. 0:02:45    I've visited Sweden on several occasions and the Swedes are not fatphobic. 0:03:13    The Icelandic people have started consuming more carbs in recent decades. 0:04:02    Guðmundur is an emergency doctor. 0:04:22    It's frustrating to only see people at the end stages of disease. 0:04:39    Some of this could be prevented. 0:05:10    With the right information, diabetes is preventable. 0:05:35    I work with registered nurse Amelia Luker, her motivation for a career change was similar. 0:06:08    It's so much more costly to treat once the disease has developed. 0:06:27    From insulin resistance to injecting insulin is a long process. 0:06:51    Tommy's mum is from Iceland. 0:07:25    Is the health care system in Iceland similar to those in the US or UK? 0:07:33    Tommy sees it as very similar to the NHS in the UK. 0:07:39    The Icelandic people have upgrade options. 0:08:02    Would an Icelandic doctor ever talk to a patient about food? 0:08:14    Doctors are not trained in nutrition biochemistry or exercise physiology. 0:08:38    More and more doctors are choosing to further their education. 0:08:55    In Iceland, there is a Facebook group for doctors. 0:09:18    200 doctors is a significant number. 0:10:14    Why is this situation unique to Iceland? 0:10:31    Iceland is so small, news travels fast. 0:10:49    Where did the idea for the Foodloose conference come from? 0:10:53    Book: Good Calories, Bad Calories by Gary Taubes. 0:11:15    The problems extend further than diabetes and cardiovascular disease. 0:12:15    Professor Tim Noakes has been on my podcast. 0:12:28    Why do people want to come to Iceland? 0:13:26    The Icelandic doctors are not necessarily on board with low-carb, but they are taking part in the discussion. 0:13:46    Tommy will be speaking alongside Gary Taubes and Tim Noakes. 0:13:52    Axel F. Sigurdsson. 0:14:00    Aseem Malhotra. 0:14:05    Denise Minger. 0:14:13    Maryanne Demasi will be moderating. 0:14:19    ABC Australia Catalyst Program. 0:14:28    The presenters will present and then give the audience a chance to ask questions. 0:14:57    Tommy has been on a panel with Aseem Malhotra before. 0:15:07    Tommy and Guðmundur will be publishing a paper with Axel Sigurdsson soon. 0:15:43    Gary Taubes will be talking the carbohydrate insulin hypothesis. 0:15:57    Aseem Malhotra will be talking about sugar and more. 0:16:08    Sigurdsson is going to talk about diet and heart disease. 0:16:20    Denise is going to bring in the opposing viewpoint. 0:17:53    Denise has dug up some interesting data. 0:18:10    Everybody else is going to talk about food, Tommy is going to talk about all the other things that we've found to be important. 0:18:58    Diet is the first thing people figure out. 0:19:10    Everything else is important! 0:19:38    May 26 is the main day, workshops will take place on the 27th. 0:19:52    There will be culinary workshop for people that would like to meet with the speakers. 0:20:13    High-fat, low-carb, moderate protein cooking classes. 0:21:11    What else should people see and do in Iceland? 0:21:18    Iceland is all about nature. 0:21:22    You don't go for the weather. 0:21:23    It's like a sample from all parts of the world. 0:21:45    Hiking, kayaking and biking. 0:22:08    Tommy and my family will be doing touristy stuff, come join us! 0:22:33    The Golden Circle. 0:22:42    Gullfoss waterfall. 0:22:47    The first parliament in the world. 0:22:57    The Blue Lagoon. 0:23:26    Day trips to hike up glaciers. 0:23:34    Not far Reykjavik. 0:23:51    If you're going to Iceland you have to be .prepared for anything. 0:24:06    Probably around 10c 0:24:35    The difference between summer and winter in Iceland is that in the summer you can see the rain. 0:25:12    If you're going to the conference, please email me. 0:25:32    foodloose.is 0:25:56    Updates in our Concierge Clinical Coaching group. 0:27:01    Tommy recently posted his talk for doctors on insulin resistance. 0:27:17    All the members have done testing with us. 0:27:52    Physicians for Ancestral Health. 0:28:18    Modelling insulin resistance. 0:29:03    Guðmundur and Bob Hanson has been sending the studies to put into the model. 0:30:11    It's not as simple as restricting carbohydrate. 0:30:51    Wasting is saving study. 0:31:08    The ketogenic diet may be an advantage at altitude. 0:31:36    Ketones create the same amount of energy using less oxygen. 0:32:15    Too much muscle mass could be a disadvantage at altitude. 0:32:41    People have been asking about adaptogens.  

Cancer is like a computer program gone wrong, the kernel panic of the human body. Unfortunately, we have no reboot button, and so cancer is the most serious of diseases. This year, almost six hundred thousand Americans will die from cancer. Despite the fact that cancer receives more NIH funding than any other illness, the death rates remain the same as in the 1950s. Tripping Over the Truth: The Return of the Metabolic Theory of Cancer tells the story of molecular biologist and science writer Travis Christofferson’s journey to discover why cancer has remained so elusive. The central theme of the book is that we’ve fundamentally mischaracterized the origin of cancer. Most scientists hold to the belief that cancer is a genetic disease, Travis explores the idea that cancer is, in fact, a disease of damaged metabolism. The metabolic theory of cancer stems from Nobel laureate Otto Warburg’s observation in 1924 that cancer cells lack the ability to produce energy using anything other than an ancient and inefficient process of fermentation. Warburg’s idea failed to gain critical mass, and by the 1960s had largely faded into oblivion. In 2012, Thomas Siegfried, Ph.D., released his book Cancer as a Metabolic Disease where he expanded on Warburg’s original hypothesis. In his book, Siegfried described how all cancer cells have damaged mitochondria, the organelle responsible for creating energy with oxygen. Inspired by The Emperor of All Maladies by Siddhartha Mukherjee, Travis has done a excellent job of telling the rich story behind the metabolic theory of cancer. In this interview, Travis and I discuss some of the potential benefits and mechanisms of a ketogenic diet, hyperbaric oxygen, gluconeogenesis inhibitors and ketone supplements as possible cancer therapy. I would like to thank Dr. Tommy Wood for some of the questions asked in this interview, especially those about glioblastoma and women with the BRCA1 mutation and breast cancer. Here’s the outline of this interview with Travis Christofferson: 0:00:15    Book: Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure 0:00:34    How Travis became in terested in biology. 0:00:54    Travis has a fundamental curiosity. 0:01:10    The best doctors are the ones that do experiments on themselves. 0:01:22    Book: Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer by Tom Siegfried. 0:01:38    Book: The Emperor of All Maladies: A Biography of Cancer by Siddhartha Mukherjee. 0:02:16    Travis wanted to tell the rich story behind the science in Tom's book. 0:03:01    Podcast: Dominic D'Agostino on the Tim Ferriss show. 0:03:30    The Emperor is gene centric. 0:03:46    The difference between the genetic and metabolic theories of cancer. 0:04:08    Radiation, cell repair. 0:04:09    In the genetic theory, cancer arises through lesions on DNA. 0:04:43    The genetic theory is still the dominant theory. 0:04:55    In the metabolic theory, cancer is proliferated by damage to the mitochondria. 0:05:07    Cancer resorts to less efficient fermentation. 0:05:25    This less efficient metabolism sends a message to the DNA. 0:05:42    This new theory makes cancer look like a disease of order. 0:06:02    Everything that causes cancer damages mitochondria. 0:06:39    Paul Davies, cosmologist. 0:07:07    Worked with Stephen Hawking. 0:07:33    Video: Anna Barker at TEDMED 2010. 0:07:53    Cancer is incredibly complex compared to other diseases. 0:08:19    In 2008 atavistic model 0:08:48    Three million studies on cancer on PubMed. 0:09:20    In the beginning, there was single celled organisms. 0:09:26    With multicellular life, the rules changed. 0:09:43    The foetal genes are reexpressed in cancer. 0:10:03    This new understanding gives hope. 0:10:17    What can we do with this new knowledge. 0:10:28    Look after our mitochondria. 0:10:38    A ketogenic diet is a great way to achieve this. 0:10:48    Also intermittent fasting. 0:10:57    Metformin as an oncology drug. 0:11:20    Exploiting the express of early genes. 0:11:44    The Warburg Effect. 0:11:53    Hyperbaric oxygen. 0:12:01    Cancer cells decouple of the adaptive immune system. 0:12:07    Cancer patients with high fever then spontaneous remission. 0:12:25    Cancer cannot withstand infection. 0:12:56    How does the ketogenic diet work against cancer? 0:13:04    Lowering blood glucose. 0:13:11    Glucose is the preferred fuel of cancer. 0:13:25    Some cancers can utilise ketones. 0:13:45    But there's promise in all cancers. 0:14:05    There's some kind of signalling mechanism. 0:14:27    Less side-effects with chemo after fasting. 0:15:05    Dr. Tommy Wood pointed me at some studies showing that certain breast cancers can use ketones as fuel. One study of women with the BRCA1 mutation showed that those with upregulated ketone metabolism did worse, which suggests that a cancer can develop metabolic flexibility too, and would be able to avoid death on a ketogenic diet. 0:15:27    Everybody is different and your results therefore will vary. 0:15:51    The brain can obtain up to 80% of its energy requirenents from ketones. 0:16:09    Some neurons are too small to include a mitochondria. 0:16:21    There is a trial going on in Arizona with glioblastoma. 0:16:25    Dr. Adrienne C. Scheck. 0:16:29    Results by April. 0:16:41    Kid in Norway, prognosis is 8 months, that was 3 years ago. 0:17:12    Tumor has shrunk and remained stable now for 3 years. 0:17:31    Metabolic therapies are good at managing cancer, but may not be the cure. 0:17:55    The studies are all done from the same line of glioblastoma. 0:18:17    Glioblastoma is where the research started, but the principle is sound 0:18:41    Will glioblastoma be the first cancer that we see a cure for? 0:18:48    Glioblastoma is usually about a year from the time of diagnosis to death. 0:19:17    How do cancers show up in a PET scanner? 0:19:24    PET scanners detect radiolabeled glucose. 0:19:43    The tumour outcompetes normal cells for glucose and show they show up in the scanner. 0:20:25    If the tumours have been lighting up in scanners for a long time, why has it taken so long for anyone to think of this? 0:20:41    Dr. Scheck’s study is using a standard ketogenic diet. 0:20:43    In some people that doesn't drive down glucose very far. 0:21:06    You can drive blood glucose very low. 0:21:21    In extended fasts, blood glucose would go down in the 60s (mg/dL). 0:21:24    Now we have exogenous ketone supplementation. 0:21:27    And gluconeogenesis inhibitors. 0:22:50    What were gluconeogenesis inhibitors originally designed for? 0:23:05    We're only just starting to appreciate Metformin. 0:23:06    25-30% reduction in the chances of getting cancer on Metformin. 0:23:07    Nobody really knows how is works. 0:23:31    Phenylbutyrate. 0:23:55    Metformin also inhibits complex 1 of the ETC. 0:24:07    ROS are bad, but also signalling molecules. 0:24:23    Another line of research has shown that Metformin works through altering the gut microbiome. 0:24:44    Podcast: Exercise is an antioxidant. 0:25:02    Podcast: Tommy and me on the Robb Wolf podcast. 0:25:11    Podcast: Insulin resistance. 0:25:15    Podcast: Iron overload. 0:25:46    In biology, you focus on one thing. One protein, one pathway. 0:25:55    Dr. Coe? in Travis's book. 0:25:56    ATPase. 0:26:15    You need someone to do the detailed work, but then you need someone to step back. 0:26:30    Physics already has a mechanism in place to do that. 0:27:05    In physics, you can come up with an idea and there's more than enough data to test it out. 0:27:31    Worse, in nutrition the data conflicts each other. 0:27:33    The NCI said that 80% of the basic research in cancer biology were not reproducible. 0:27:56    Sorting through the studies is an art form. 0:28:08    Warren Buffett. 0:28:22    What do you think of the meta-analysis? 0:28:53    This is the Gold Standard of science! 0:29:11    Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes 0:30:36    Ketone supplements are not currently be used in cancer therapy. 0:31:09    Dominic D'Agostino specialises in ketone supplementation. 0:31:34    Ketones are far more than a macronutrient. 0:31:49    Ketones are anti-inflammatory. 0:32:08    Seasonal ketosis. 0:32:22    Dr. Veech at the NIH: "it's not normal to have a McDonald’s on every street corner". 0:32:30    It's normal to starve periodically. 0:32:53    Alzheimer's is now being called type 3 diabetes. 0:33:41    Is it a good idea to be constantly in ketosis? 0:33:58    Dr. Peter Attia. 0:34:32    Two studies, one at the National Institute of Aging, one at the University of Wisconson 0:34:37    Caloric restriction in monkeys. 0:34:49    Caloric restriction doesn't help as much as we thought. 0:35:02    The monkeys fed a high-sugar diet did worse. 0:35:27    When is all this going to be more widely know, or even the standard of care? 0:35:40    Things move slowly, it's easy to get depressed. 0:35:57    The trial in Arizona could be groundbreaking. 0:36:34    3-Bromopyruvate (3BP) could be the final piece for the metabolic therapy. 0:37:05    Heroin as the treatment for cocaine addiction. 0:37:47    Radical mastectomy. 0:38:25    This went on for 80 years. 0:38:37    In the end, we discovered that a local lumpectomy was as effective. 0:38:58    The trials are so slow and expensive. 0:39:16    You have to eat something, why not this?. 0:39:42    Travis talked at Paleo f(x). 0:39:57    Anecdotally, word is getting out there. 0:40:24    The ketogenic diet to treat recurrence. 0:40:37    The ketogenic diet is empowering. 0:41:11    Travis wrote an article about recurrence on his website. 0:41:20    It's not about always about a single cell that got left behind. 0:41:36    20% of cases are new, i.e. the environment for cancer is still there. 0:42:09    The same is true of bacteria, if you create the environment, it will grow. 0:42:25    Nobody wants to take high-fat diets seriously for weight loss until we're talking about cancer. 0:42:48    Cachexia is the the worst case scenario. 0:43:40    Valter Longo, PhD. 0:44:21    The state of ketosis doesn't say anything about weight loss, and may even be protective against muscle wasting. 0:44:42    Travis and Dominic's articles on Robb Wolf's website. 0:45:41    The Charlie Foundation. 0:46:04    Travis's new blog with podcast, Metabolic Optimization. 0:46:43    Dominic holds the Guinness World record for the most weight squatted in 24 hours (he broke the record in six). 0:47:15    Travis is a fulltime author.

Cortisol: the emergency responder hormone that when chronically elevated, makes you fat, stupid and unsexy. Nobody wants an excess of cortisol, but like all things in physiology there’s a sweet spot; low cortisol doesn’t feel right either. Which you have? Symptoms of high cortisol Symptoms of low cortisol Fatigue Extreme fatigue Muscle weakness Muscle or joint pains Depression, anxiety and irritability Depression, irritability Loss of emotional control Salt craving Cognitive difficulties Abdominal pain New or worsened high blood pressure Low blood pressure, even fainting Glucose intolerance that may lead to diabetes Low blood sugar (hypoglycaemia) Headache Nausea, diarrhea or vomiting Bone loss, leading to fractures over time Weight loss and decreased appetite Source: Mayo Clinic Both sets of symptoms are very similar, in fact, all of these symptoms could be attributable to half the diseases known to man. The only way to know for sure what’s going on with your cortisol is to do the test. I tested over 500 endurance athletes And all but a handful had low free cortisol. Free cortisol is the active fraction of the hormone, but it only accounts for 1% of the total cortisol production and so forms just part of the puzzle. I can’t give you any more information than this because free cortisol is all a saliva test measures. Luckily the testing has gotten more sophisticated Mark Newman is an analytical chemist and the founder of Precision Analytical, a lab using GC and LC-tandem mass spectrometry to measure not just free cortisol, but also the metabolites tetrahydrocortisol and tetrahydrocortisone. Their DUTCH test is a game changer. The extra information in this test enables me to be a better detective. Now I can differentiate between problems with cortisol production and cortisol clearance. The two have very different implications. Not just cortisol The DUTCH also measures no less than eight androgens, eight oestrogens and two metabolites of progesterone. The results can be overwhelming at first, but as you begin to appreciate the pathways that these hormones take, the picture becomes clear. Testosterone Testosterone can metabolise down one of two pathways: the more androgenic alpha pathway that leads to the hormone DHT, thinning scalp hair and prostate problems for older men or a potentially more desirable and less androgenic beta pathway. The good news is that once you understand your metabolism, there are nutritional supplements that you can take to inhibit the alpha pathway. Oestrogen Saliva isn’t a very accurate way to measure oestrogen. Not only is urine more precise, but it also enables us to test the metabolites that tell us all about both phase 1 and phase 2 metabolism. Oestradiol is the most abundant oestrogen, and its friend oestrone breaks down in one of two different directions. This can produce two very different, and not always desirable outcomes. The only way to know what’s happening to you is to do the test Establishing a baseline During this interview, Mark makes an important point. Let’s say you feel good right now. Wouldn’t it be nice to have the complete picture of your hormone metabolism for future reference? Or perhaps you suspect a problem. Either way, you can order a DUTCH though me and then together we figure out a plan to optimise your hormones. Don’t be that guy guessing using the list of symptoms you found on the Mayo Clinic website. Here’s the outline of this interview with Mark Newman: 0:00:50    Mark Newman is an analytical chemist with a master's degree in forensic science. 0:01:07    Mark started with urine testing then moved onto saliva testing. 0:01:41    DUTCH stands for Dried Urine Test for Comprehensive Hormones. 0:02:11    The DUTCH combines the best of saliva and urine. 0:02:51    Educational videos. 0:03:32    The DUTCH is the culmination of Mark's life work. 0:05:01    My first saliva test showed high cortisol at night, and low cortisol during the day. 0:05:51    We've run over 546 saliva tests now. 0:06:12    All the results look the same. 0:06:31    The question is WHY low cortisol? 0:07:01    Mark has managed data from one million saliva results. 0:07:23    Mark started with the idea that cortisol makes you fat, yet salivary cortisol isn’t higher in fat people. 0:07:40    The free cortisol is just one piece of the puzzle. 0:08:07    With urine testing, you also get to look at the metabolites. 0:08:24    Free cortisol is only about 1% of the total. 0:08:53    40% of patient that have low free cortisol do have elevated production (metabolites). 0:09:45    What drives cortisol production also drives clearance. 0:10:00    In obesity there is high production AND clearance, overall free cortisol is often low. 0:10:33    In hypothyroidism cortisol clearance is sluggish. 0:11:06    The DUTCH is the only way to get all three dimensions. 0:11:51    I get the impression all the tests will look dated in 10 years time. 0:12:32    Mark is skeptical when I say "everybody's low". 0:13:01    Reference ranges can be very problematic. 0:13:38    You cannot easily compare results from different tests. 0:14:13    Not everybody has low cortisol. 0:14:55    Morning serum cortisol is better than nothing. 0:15:08    Saliva is better still and DUTCH better yet. 0:15:27    The term adrenal fatigue needs some work. 0:15:44    Adrenal glands are not like ovaries (they don’t tend to give out with age). 0:16:16    The problem with cortisol is probably often in the brain, not the adrenal gland. 0:17:01    The misinformation has been driven by oversimplification. 0:18:03    How are the reference ranges for the DUTCH defined. 0:18:20    You start with a bunch of healthy people. 0:18:35    The range is then two standard deviations either side of the mean. 0:18:53    This is useful for finding pathology. 0:19:17    Reference ranges require more thought than simple maths. 0:20:00    Some reference ranges are set up so that everyone is low. 0:20:23    The analytes are unique and so are the reference ranges. 0:21:07    People are critical of blood tests, both blood is very well established and standardised. 0:21:35    Saliva testing has some shoddy standards for some tests. 0:22:06    Intranasal ACTH experiment. 0:22:30    If the lab is not curious enough to do that type of experiment you have to wonder. 0:23:16    Everyone should get test to establish a baseline. 0:23:30    Hormonal symptoms overlap a lot. 0:23:51    Then when people read or hear about symptoms, they say gee that's me. 0:24:18    Lots of things can drive cortisol. 0:24:59    Hormones are worth exploring around menopause. 0:25:28    Everybody is tired. 0:26:17    Mark's sister-in-law is healthy in spite of low hormones, should anything happen in the future, having the baseline would be important. 0:27:20    DHEA comparison. 0:27:34    Mark is a skeptic when it comes to labs, he always suspects they could be wrong, even his own…that’s why having multiple markers (as in DUTCH) for hormones can be helpful. 0:28:19    Etiocholanolone and Androsterone. 0:28:43    Inflammation blocks sulfation DHEA à DHEAS. 0:29:24    The DHEA-S can misrepresent what's really going on. 0:29:55    The DUTCH represents 14 hours worth of DHEA production. 0:30:31    The DUTCH paints the big picture of hormones. 0:31:01    Iron overload in master's athletes. 0:31:24    The DUTCH helps me be a better detective. 0:31:36    Inflammation makes prostaglandins that drive aromatase. 0:32:19    Narrowing down a list possibilities to a list of probabilities. 0:32:43    DHEA and women. 0:33:03    DHT is three times as potent as testosterone. 0:33:18    Insulin can push alpha metabolism. 0:33:36    The beta pathway is less androgen. 0:33:42    Saw palmetto, nettles, pygeum, EGCG, progesterone, zinc, finasteride all block the alpha pathway. 0:33:48    DHT can cause acne, thinning scalp hair. 0:34:37    The DUTCH has 4 alpha pathways measured. 0:34:59    PCOS is a leading cause of infertility. 0:35:36    Could we take supplements without doing the tests? 0:35:59    Mark thinks that's a bad idea in some cases. 0:36:50    Pragmatism can work. 0:37:05    Thinning scalp hair can have a number of causes. 0:37:29    If you can afford the test, do it. 0:37:42    Some of the supplements are also expensive. 0:37:51    DIM for oestrogen metabolism. 0:38:03    Pushes oestrogen down the 2-OH pathway. 0:39:11    DIM as a goitrogen. 0:39:39    I3C metabolises to DIM. 0:40:52    Mark's testing matrix. 0:41:18    People take progesterone at night because it helps with sleep. 0:41:27    Oral progesterone is gone four hours later. 0:42:09    Saliva and serum are not good ways to measure oral progesterone supplementation. 0:43:13    Mark has spent 10 years putting the testing matrix together. 0:43:43    What testing oestrogen can tell you about your methylation status. 0:43:47    Oestradiol is the main oestrogen. 0:44:01    Saliva testing for oestrogen is almost useless. 0:44:20    In serum and urine there's a 10 fold difference in oestrogen between pre and postmenopausal women. 0:44:23    In saliva, it's a 2 fold difference at best. 0:44:44    This is one of the main reasons why Mark switched to urine. 0:45:11    DIM acts on phase one metabolism. 0:45:23    Phase two includes methylation. 0:45:34    Genetic defects affect phase two. 0:45:51    Methylation is an important thing to do well. 0:45:56    Mark has two very messed up COMT genes. 0:46:04    Mark's MTHFR genes are fine. 0:46:17    On the DUTCH test, Mark is a poor methylator. 0:47:40    The DUTCH is cheap to ship (filter paper is light). 0:48:07    The test is still expensive, unfortunately. 0:48:33    Precision Analytical uses GC-MS/MS and LC-MS/MS. 0:49:14    Providers should go to dutchtest.com. 0:49:26    Five tests at half price. 0:50:12    Mark will help doctors interpret the results. 0:50:28    Testing (lab testing, not sample collection) is a four day process. 0:50:55    Organic acids tests are run in batches. 0:51:10    Mark developed organic acids testing for BioTech Lab  (US BioTek). 0:51:49    You can order a DUTCH though me and then I can connect with you on the phone or Skype to explain what the results mean

Have you ever been trapped in a small meeting room with a guy in a grey shirt with sweat marks under the arms? The meeting has a clear agenda, but all you can think about is that smell. Yikes, just thinking about this is enough to make me want to take a shower, scrub my armpits and apply some deodorant. Is the problem an antiperspirant deodorant deficiency? Why have humans evolved to a strong revulsion complex to what is a normal human smell? Have artificial fragrances warped our sense of smell? It’s not normal For our teenage boys to smell of basil, lavender, and rich vanilla. It’s not normal for women to emanate Daisy Fresh, Peach Burst, Blossoming Orchid, Tropical Rush, and Berry Cool. These are all things that have been impressed upon us by the companies that make person care products, and I think it’s important that we are aware of it. Are you telling me I should stink? Yes, a little bit, sometimes. But also I want you to think about where the smell is coming from, and I want you to think about how the smell differs when you change your diet. I noticed a significant reduction in my body odour after adopting a minimally processed, real food diet. Beyond diet You’re probably familiar with the problems surrounding the overuse of antibiotics. Certain of the bacteria that live in our guts are considered keystone species, and without them, we’re in trouble. Bees are also a keystone species crucial to the survival of plants in agriculture. The same problem is happening on our skin. Jasmina Aganovic is a chemical and biological engineer from MIT And she’s here to talk about how the preservatives in our personal care products maybe killing a particular keystone species of ammonia oxidising bacteria that should live on our skin. These bacteria help us by eating something harmful (ammonia) and producing something beneficial (nitric oxide). Mother Dirt Is the name of the company that manufactures a skin probiotic product called AO+ Mist spray. I’ve been using the spray for the past couple of months and so far, so good. No stink! Here’s the outline of this interview with Jasmina Aganovic: 0:04:25    Why would you care about the skin microbiome? 0:05:54    Why do we shower as often as we do? 0:07:34    Bad bacteria were the first to be found. 0:08:10    Now we have a new appreciation of the microbiomes. 0:08:56    We've been programmed since childhood on how we should smell. 0:09:55    What is it about teenagers? 0:10:45    Skin care products for acne. 0:11:29    How the skin microbiome affects acne. 0:12:03    Acne seems to be lasting until later in life. 0:12:54    The bacteria typically linked to acne is P. acne and is not problematic. 0:13:37    But when you introduce harsh soaps and skin care products into the environment, you remove the keystone peacekeepers. 0:15:07    Are skin care products antibiotics? 0:16:06    The preservatives in skin care products may be problematic. 0:16:29    12% of children now have eczema. 0:17:07    Now we can manipulate the skin microbiome. 0:17:29    AOBiome founder David Whitlock noticed animals rolling in dirt. 0:18:12    Soil based ammonia oxidising (AO) bacteria. 0:19:25    We've wiped out the AO bacteria in the last 50-70 years. 0:19:44    The bacteria is very sensitive to surfactants and preservatives. 0:20:44    The AO bacteria is a keystone species for the skin. 0:21:30    AOBiome have been investigating the possibility of reintroducing the AO bacteria. 0:22:45    AOBiome are in a phase 2 clinical trial for the treatment of acne. 0:24:03    C. diff treatment with S. boulardii. 0:25:41    The AO bacteria do take up residence, but you'd need a very sensitive test to find it. 0:26:23    Bumblebees are keystone species like the AO bacteria. 0:27:04    It's important that you use products that are compatible with the bacteria. 0:27:39    Even if you do still use soap you will still see benefit. 0:28:39    Stinky armpits. 0:29:17    Natural deodorants can contain aluminium. 0:29:51    Food choices affect body odour. 0:30:27    60% of AO Mist users are able to give up deodorant. 0:31:07    Is clean really the smell of freesia? 0:31:32    Part of this is coming to terms with the way humans smell. 0:32:02    Triclosan persists in the skin. 0:32:41    AO Labs helps with product development. 0:34:18    Laundry detergents stink in the US. 0:35:55    Humans were not supposed to have body odour. 0:36:18    There is a plausible mechanism for reduction in body odour. 0:37:10    Bacteria consumes ammonia in sweat, that's what smells. 0:37:58    AO bacteria consume ammonia and produce nitric oxide. 0:38:24    The nitric oxide could become systemic. 0:39:04    Diaper rash. 0:39:33    People who use the most amount products also have the most problems. 0:40:36    Spending time outdoors is beneficial. 0:41:35    The name Mother Dirt is deliberate. 0:42:25    People who are forced to use sanitisation. 0:43:14    Certain situations require a sterile environment. 0:43:49    You can still benefit from AO Mist. 0:44:17    Hand sanitizer will wreck your hands. 0:45:15    The potential effect of the product on eczema. 0:45:44    Mother Dirt cannot make any claims before FDA approval. 0:46:13    Inflammatory skin disorders are the primary focus. 0:47:03    Where to find out more about AO Mist and the skin microbiome. 0:47:27    motherdirt.com 0:47:35    aobiome.com 0:48:08    Mother Dirt special offer. 0:48:23    AO+ Mist spray. 0:48:40    Discount code NBT25. 0:48:58    Code expires at the end of February.

The monotone of an EKG machine detecting flatline. It doesn’t get any worse than that. For realtor Douglas Hilbert, the list of low points doesn’t end there. Doug filed bankruptcy at the age of 28, had his home foreclosed on, had two vehicles repossessed, lost multiple businesses, lost 130 “investment” properties and ended up in drug rehabilitation numerous times. Each day was a rollercoaster ride of caffeine and nicotine highs followed by alcohol induced lows. Back then, depression and anxiety were the norm. Now aged 37, Doug feels better than at any time in his life. So what did Doug do? Doug describes exactly what he did in his new book Letters to My Son: Choosing Yourself First, and I am honoured to get more than one mention. It starts with food. Doug had good results eating a low-carb paleo diet but has found a high-fat, low-carb, moderate protein ketogenic diet to be even better. If there’s one lesson to be learned, it’s just eat real food. Prioritising sleep. Our modern environments are seldom conducive to quality sleep, and Doug has been able to improve his sleep by hacking his environment. Avoiding light at night, especially from the screens of electronic devices, has helped tremendously. A dark and cool bedroom has also enabled Doug to get the sleep he so desperately needed. Expressing gratitude and guided meditation. It’s so easy to get caught up in the trivial and the negative. Doug has found that by focusing on the positive things, people, events or anything that are actually present in his real life taps into the positive energy in himself and gets his brain to attach to something with a lasting effect. How do you tap into the positivity? You write down a list of all the things you’re grateful for. Sometimes it's brutally difficult to come up with anything, and things such as air make the list. It’s not about getting the perfect list, it is about the practice. Doug practices Vipassana, which is "insight" meditation. He has practiced with Buddhist monks, nuns and lay persons at temples and other centers, as well as on extended retreats. From day one Doug was taught to focus on the breath and just observe the thoughts, feelings, emotions and sensations that arise. Six years later he’s doing the same thing. There’s no goal; he just observes what goes on, and every once in awhile, he picks up something insightful into the nature of the mind and existence. Eliminating the guesswork and getting himself tested. Like me, when Doug started to feel so much better, he developed a burning desire to know what was going on inside his body. After all, biochemistry drives behaviour. Doug tested saliva, urine and stool and corrected the problems he found using nutritional supplements. He then went on to become a certified Functional Diagnostic Nutrition practitioner and now runs a health coaching business of his own. Here’s the outline of this interview with Douglas Hilbert: 0:00:00    Letters to My Son: Choosing Yourself First by Douglas Hilbert 0:01:12    Doug's low point was an EKG flatline. 0:01:58    Overeating, smoking, drugs, working 100 hours a week. 0:02:22    Terrible physical shape. 0:02:31    Failed business, lost a ton of money. 0:02:43    Doug quit racing triathlon to try and save the business. 0:03:02    When the business still failed, Doug was left with nothing. 0:03:26    Using drugs to lose weight. 0:05:00    Doug has been in rehab three times. 0:05:26    Cycling and triathlon as a way to channel energy. 0:06:05    Spiritual based rehab didn't work, finally a science based approach worked. 0:06:34    “Biochemistry drives behaviour” - Dr Robert Lustig. 0:07:16    Even in sobriety, Doug still had a lot of anxiety and depression. 0:07:48    Doug now feels the best he ever has at 37. 0:08:46    We've recently tested Doug's cortisol, and whilst it's not perfect, it's better. 0:09:13    Doug feels fantastic without taking any prescriptions. 0:10:15    Doug was 50lb overweight at the start of the book, but never had much trouble shedding the extra. 0:11:23    Doug is using Elite HRV to guide activity. 0:11:52    Leanest ever through eating rather than exercise. 0:12:41    Doug has been prescribed a statin but refused. 0:13:54    Peter Attia's YouTube videos. 0:14:16    Despite exercise, Doug's triglycerides were once 459. 0:14:47    Doug has been doing very well on a ketogenic diet. 0:15:18    Doug wasn't performing or thinking well on 150-200g of carbs per day. 0:15:41    Doug's organic acids result showed an elevation of ketones the first time we tested. 0:16:08    A ketogenic diet has enabled Doug to write a book. 0:17:21    All the men do really well on a ketogenic diet. 0:18:22    Doug's triglycerides are now 88. 0:18:52    Ketosis is for keeps. 0:19:04    Vegetarianism lead to the worst test results. 0:19:45    Diet is not the only part, but it's the foundation. 0:20:04    Try meditating on a high-carb breakfast. 0:21:25    Doug is going to keep testing, and if anything changes, he'll make another decision. 0:22:17    The only thing that has got me into trouble is being close-minded. 0:23:23    Just eat real food! 0:24:37    NBT programs always include diet, rest walking and some kind of stress management. 0:25:21    Doug has writing in his family. 0:26:19    For Doug, writing is cathartic. 0:27:51    Publishing creates accountability. 0:28:39    Writing a gratitude list. 0:29:16    Appreciating the things you really need. 0:30:05    Doug will express gratitude and meditate as required every day. 0:31:54    Humans invent something to worry about in the absence of something really worth worrying about. 0:34:55    Doug's podcast habit. 0:36:27    Reading can be hard when you're not feeling good. 0:36:49    Podcasts are great if you have a job that requires you travel a lot. 0:39:53    Simon Hunter recommended Overcast. 0:43:18    Doug mentions me and my podcast in his book. 0:44:00    Doug is a certified Functional Diagnostic Nutrition practitioner. 0:46:23    Not getting too caught up on the physical. 0:49:08    Email Doug: douglashilbert@yahoo.com. 0:49:21    Doug on Facebook. Are you a busy realtor struggling to cope with the pressures of your work? Book a free consultation and we’ll help you figure out the way forward.  

Apple Frudel. Banana Chocolate Chip Bread. Cinnamon French Toast Bread. Blueberry Snack’N Waffle. Cocoa Puffs Cereal Bar. Cheerios Cereal Bar. Cinnamon Pop Tart. Strawberry Splash Pancake. Super Donut. All these “food” items were taken from the breakfast menu for my nephew’s school. Presumably an expert designed this menu because it bares the logo of ChooseMyPlate.gov. If you can't trust the experts, who can you trust? How do you protect yourself from misinformation that has the potential to hurt you and your children’s health? There is only one way, and that’s to learn how to evaluate scientific evidence and think critically. Danny Lennon is a nutrition educator and critical thinker, and his Sigma Nutrition podcast is a powerful platform. As you can probably tell from his accent, Danny is from Ireland. After completing a degree in biology and physics, Danny worked as a teacher for a while before returning to the University of Cork to complete a master’s degree in Nutrition Science. After failing to achieve the results he deserved from training, Danny set out to discover the truth about what works in nutrition and health. His goal is to teach us how to be our own expert, to enable us to separate the brilliant from the misleading, even if the difference is more subtle than a Super Donut on your breakfast menu. If you’re listening to this interview, my guess is that you’re already an accomplished nutrition critical thinker. My question to you is how do we get this message out there more efficiently? Please let me know in the comments section below. Here’s the outline of this interview with Danny Lennon: 0:00:00    Danny Lennon's Sigma Nutrition Radio podcast. 0:00:51    Sigma Nutrition Radio has helped me professionally. 0:01:10    Why is Danny interested in nutrition? 0:01:33    Danny has always been an athlete. 0:01:41    Danny studied biology and physics. 0:02:06    Boyd Eaton paper on evolutionary biology. 0:02:06    Necessity is a great teacher! 0:02:34    Danny taught science for a while. 0:02:50    Danny was born just outside London, grew up in Dublin, now in Limerick. 0:03:36    I have Kelly on both sides of my family! 0:03:53    Is there an obesity problem in Ireland? 0:04:35    Danny is a type-A! 0:04:57    Danny was eating a very low-fat diet with lots of whole grains, something with hindsight he wouldn't recommend. 0:05:52    Danny wasn't as lean as he should have been given how much training he was doing. 0:06:38    I used to eat a completely fat-free diet, thank you Teflon! 0:07:07    Danny has a classical education. 0:07:55    Danny started to wonder who else he could help. 0:08:15    Vitamin D research at the University of Cork under Prof. Kevin Cashman 0:08:44    Understanding individuality. 0:09:28    Biochemistry in a master's degree is fine. 0:09:59    But the public health education is questionable. 0:10:25    The falsely claimed dangers of red meat consumption as an example. 0:10:54    Danny did his own research and sent them to his professor. 0:11:22    The 80s and 90s were the nutritional stone age. 0:11:59    Robb Wolf interview with RD who struggled (Laura Schoenfeld). 0:12:30    My wife Julia decided not to become registered or licensed. 0:12:54    What motivates Danny to teach. 0:13:25    The podcast allows Danny to educate at a level he enjoys. 0:14:18    Danny likes to inspire people to think critically for themselves. 0:15:00    Danny's podcast on calorie restriction and longevity with Dr. Eric Ravussin. 0:15:29    An upcoming interview is a powerful motivator for learning. 0:16:04    My social isolation podcast with Bryan Walsh. 0:16:50    Sarcopenic obesity. 0:17:12    Danny aims to provides the best platform for getting the information out there. 0:17:36    The dangers of "canned answers". 0:18:18    Danny does not write down a list of questions. 0:18:36    My interview with Jason Fung. 0:18:58    A list of questions didn't work for me. 0:19:24    Danny picks guests to create a narrative that spans multiple episodes. 0:20:32    The narrative clusters two or three podcasts. 0:20:32    Adrenal fatigue with Bryan Walsh. 0:21:05    How do you reconcile when a guest says something you think is wrong and unhelpful? 0:21:51    A podcast interview is not a debate! 0:22:11    Practitioners talk about what they do. 0:22:29    Danny can still raise counterpoints. 0:23:06    I've had guests that have said things I've thought was questionable. 0:23:44    How does the information you glean from the podcast fit into your practice. 0:23:53    There's a common core consensus e.g. sleep, minimally processed foods. 0:25:18    It's OK to change your mind based on the new information. 0:25:29    Danny is always thinking about key messages, and he would like you to do the same. 0:26:05    Getting caught up in the details. 0:27:26    The basics come first. 0:27:52    Snowing people with everything you've learnt is a mistake. 0:28:45    My fictitious example: overtrained half marathon runner. 0:29:27    Initial starting point is to look at the big picture. 0:30:00    No need to jump into test until you've addressed the basics. 0:30:29    The test results are not going to change what we do first until we've addressed the basics. 0:30:57    Depending on the person, changing one thing at a time can be helpful. 0:31:26    Sleep and diet first. 0:32:21    Regaining weight and regressing because people think they need to make changes all the time. 0:33:05    Modification in preference to complete overhaul. 0:33:47    Usually people come to me having already done the basic stuff. 0:34:11    Some people seem better able to make change once they've seen a test result. 0:34:52    Getting emotional commitment is important. 0:35:39    A diagnosis is a powerful motivator. 0:36:31    Getting to the underlying goals. 0:36:51    Quantification can be important 0:37:24    Danny sets up a series of consultations. 0:38:11    Avoids snowing. 0:38:11    This adds accountability. 0:38:28    12 week block of coaching. 0:38:43    Danny works with a lot of boxers and MMA fighters. 0:39:14    Maybe I've been doing this wrong: too many things at once. 0:39:58    I do get great results but we spend so much time following up. 0:40:47    The intermediates and advanced people might do better with taking it all on at once. 0:41:36    Every coach should have a coach. 0:42:00    Otherwise you end up second guessing. 0:42:40    I love ticking boxes and following plans. 0:43:04    I have at least one example of a person that did better with weekly contact. 0:43:35    Lacking the call to action. 0:44:16    Sign up at sigmanutriton.com. 0:45:01    Danny's article on key fundamentals. 0:45:33    Danny finds writing harder. 0:45:56    Danny tends towards perfectionism and long articles. 0:48:23    The Ridiculously Simple Guide to Sustainable Fat Loss. 0:48:47    The 2016 Sigma Nutrition Conference is in February. 0:49:42    For fitness professionals. 0:50:02    In Dublin. 0:50:15    Possibly one or even to in England.

If you’d have asked me six months ago what insulin did, I would have answered, “it stuffs energy into cells”. I think most people would say something similar. My answer isn’t wrong, but facilitating the uptake of energy into cells is not the most first or most important thing that insulin does. Last week I completed the first few modules of an introductory physiology course from Duke University, and I found this in one of the lectures: The type two diabetic is a situation where we have receptor desensitization and the individual does not respond correctly to insulin. Insulin is present in the system, but the receptor is desensitized. And so, you don't get the movement of glucose from the blood into the skeletal muscle cells correctly. These statements don’t directly answer my question “what does insulin do?”, but they imply that insulin is required to move glucose (energy) into a cell. This is wrong, and they’re not the first to make the mistake. This quote from “Insulin: understanding its action in health and disease”, explains: The effects of this ‘black age’ are still with us because these incorrect hypotheses have, with the passage of time, been turned into dogma and become cast into ‘tablets of stone’ in undergraduate textbooks. They are also carried forward into postgraduate teaching. For example, even in well respected texts it is still common to find statements such as ‘The basic action of insulin is to facilitate glucose entry into cells, primarily skeletal muscle and hepatocytes.’ So what does insulin do? The basic action of insulin is anti-catabolic, that is, it halts breaking down. Insulin works in this order: Hits alpha cells in the pancreas to suppress glucagon. Then goes to the liver to suppress gluconeogenesis (and stimulate lipogenesis). Then goes to the peripheral body to do other stuff. So if you're using insulin to stimulate glucose uptake, you're already WAY above the concentrations needed to affect the pancreas and liver, which is going to make those cells insulin resistant first. You've also already shoved a lot of fat into those cells first, which is going to interfere with glucose metabolism. So what should you do? Don’t worry about insulin facilitating the uptake of glucose into cells, and instead focus on creating the demand for glucose through movement. Lift weights. I want you to have the same teaching experience that I have enjoyed. One of my most frequently asked questions is “How did you learn so much in so little time? How did you build a successful functional medicine practice in less than two years?”. The answer is I had two great teachers: necessity and Dr. Tommy Wood. If it weren’t for Tommy, I’d still be dependant on protocols rather than understanding the principles by which our programmes work.   Concierge Clinical Coaching is my way of sharing my expertise and education with you, the health and performance enthusiast. You already have necessity, let me give you the other part. As a member of our programme, you’ll have the ability to ask both Tommy and me your diet, lifestyle, training and supplementation questions. You will have ongoing access to us for input on everything from your latest blood test results to advice on diet and training optimisation. As the science and questions evolve, we will be there to help guide you through your personalized route to long-term health and performance. In short, we will be your functional medicine practitioner, coach and nutritionist all rolled into one. Here’s the outline of this interview with Dr. Tommy Wood: 0:00:13    What Tommy ate over Christmas. 0:01:02    Tommy is OK with vegetable oils and gluten, so long as it's Christmas! 0:02:20    We love buying our meat from a local farmer. 0:03:01    What is insulin? 0:03:13    Optimising Insulin Facebook group. 0:03:40    Tommy's presentation on insulin resistance. 0:04:01    Most people have been taught that the primary role of insulin is to put glucose into cells. 0:04:26    Insulin isn't very good at pushing insulin into cells. 0:04:40    Insulin is a peptide hormone secreted from the beta cells of the pancreas. 0:04:54    Expecting food can increase insulin. 0:05:26    Insulin decides where nutrients go. 0:05:43    So what is insulin's primary role? 0:06:01    Insulin is anabolic. 0:06:27    The main thing insulin does is anti-catabolic. 0:06:48    Insulin prevents the breakdown of fat. 0:07:27    Insulin first acts on the alpha cells of the pancreas. 0:07:29    The alpha cells secrete glucagon. 0:07:48    Glucose is gone, glucagon. 0:08:00    Insulin turns off glucagon. 0:08:32    Only tiny amounts of insulin are needed to turn off glucagon. 0:08:47    Next insulin goes to the liver. 0:08:57    Turns off gluconeogenesis. 0:09:17    Now at greater concentrations, insulin acts in the periphery to tell cells to stop breaking down fat. 0:09:32    There are some nice experiments showing this in forearm muscles. 0:09:53    10 uIU/mL cells start taking up fatty acids. 0:10:16    Insulin only causes glucose uptake at levels of 40-50 uIU/mL. 0:11:03    How did this mistaken belief become common knowledge? 0:11:06    Partly from work done in type 1 diabetes. 0:11:41    Without the action of insulin, the catabolic hormones act unopposed. 0:12:14    Roger Unger glucagon presentation. 0:12:39    Without insulin, there is uncontrolled glucagon release. 0:13:13    Insulin given as medicine is to act against glucagon. 0:13:31    No one was really thinking about this. 0:13:42    Insulin does increase the uptake of glucose into cells so this was an easy mistake to make. 0:14:15    Your high blood sugar might be coming from the liver. 0:14:56    The problem with injecting insulin into subcutaneous fat. 0:15:57    My carbohydrate experiment. 0:16:17    I did an oral glucose tolerance test at home using a dried blood spot test. 0:16:37    My insulin never got above 7.4 uIU/mL. 0:16:56    Most people eating a standard western diet end up relying on insulin to stuff glucose into cells. 0:17:26    Carbohydrates plus fat is maximally insulinogenic. 0:17:56    This is not something we're necessarily adapted to. 0:18:12    It may have been an advantage to store the excess. 0:18:45    75% of glucose should go into muscles. 0:19:08    I did exercise during my test. 0:19:46    We know that I'm very insulin sensitive. 0:20:01    My muscles are primed to take the extra glucose. 0:20:20    So the carbs go straight into muscles without the insulin. 0:21:07    Most glucose uptake into muscle does not require insulin. 0:21:32    This pattern is common in people eating a high-fat diet. 0:21:56    High insulin smashes the pancreas and liver over the head. 0:22:25    The problems come when the muscles don't need the glucose. 0:22:52    My blood glucose peaked at 200 mg/dL. 0:23:08    The peak was in part due to a stress response. 0:23:31    Insulin is not for putting glucose into cells, exercise should create the demand. 0:23:48    If all your cells are overloaded already, then you create a problem. 0:24:09    Cortisol and adrenaline are there to drive up glucose. 0:24:55    We will repeat the experiment without the carbs. 0:25:18    I'm going to do an experiment to see how much cortisol I produce during a race. 0:25:56    Elevated fasted blood glucose, aka the dawn effect. 0:26:24    This questions comes up a lot. 0:26:38    A low-carb diet can cause physiological insulin resistance. 0:26:58    We're not sure if this is anything to do with insulin resistance at all. 0:27:17    Cortisol waking response. 0:27:58    Cortisol should come up before you wake. 0:28:15    People may have heart attacks more often at that time for this reason. 0:28:28    A lot of potential things could be going on here. 0:28:44    Anything which is interfering metabolic health could be causing this. 0:29:10    Are people looking at food quality? 0:29:40    Ketogenic diets can increase cortisol. 0:29:59    Insulin resistance leads to fast cortisol metabolism. 0:30:21    Previously we would have seen this as low cortisol on a saliva test. 0:30:44    It's not that the ketogenic diet is stressful per se, but that the cortisol is no longer being metabolised so quickly. 0:31:28    People that haven't addressed other health issues may find a ketogenic diet stressful. 0:32:03    The dawn effect is likely multifactorial and complicated but not normal. 0:32:35    My fasted blood glucose was creeping up into the 90s. 0:32:49    Now it's down in the low 80s and even high 70s. 0:33:09    Could nicotinamide riboside (NR) be lowering my fasting blood glucose? 0:33:21    NR is a precursor for NAD. 0:33:35    NAD is an electron acceptor. 0:33:46    The ratio of NAD to NADH is important. 0:34:00    In type 2 diabetes there's lots of extra NADH compared to NAD. 0:34:18    Nutritional deficiencies can cause problems. 0:34:38    You can end up with not enough NAD to accept the electrons from all the calories you're taking in. 0:35:00    If NAD goes up with respect to NADH it could signal more glucose to enter the cell. 0:35:29    As always, there are confounders. 0:35:41    Beta-alanine. 0:35:46    Eating more carbs and sleeping better. 0:35:57    Not much data on NR in humans. 0:36:20    I've been racing but not training. 0:36:39    conciergeclinicalcoaching.com 0:37:04    What goes on behind the scenes at NBT. 0:37:22    Tommy is a huge part of my education. 0:37:53    Tommy sends me 1,000 words with six papers attached. 0:38:11    Tommy is a research scientist. 0:38:18    You need someone to guide you through the literature. 0:38:37    If something is published we assume it's good science but that isn't always the case. 0:39:00    So much vested interested and cognitive dissonance. 0:39:13    We have our own biases! 0:39:31    Tommy is about as evidence driven as you can get. 0:39:47    Metabolic Fitness Pro. 0:39:58    Names are just variables. 0:40:09    How can I bring this experience to more people. 0:40:36    The main feature is a private Facebook group. 0:41:13    On the Facebook group you will be following along with the studies we're looking at. 0:41:39    We didn't have enough time to explain the results after the O2 Boost programme. 0:42:00    Information is best absorbed in chunks. 0:42:12    Run some tests, think about it, ask some questions. 0:42:29    I can't afford to answer everyone's questions via email. 0:42:49    Tell us if you think this is a bad idea! 0:43:09    Context is important during our discussions so we can't just throw stuff up on the blog. 0:43:52    We develop a relationship but then fail to follow up very well. 0:44:17    You get continuous feedback. 0:44:31    You keep on testing. 0:44:40    Once a month live Q&A webinars. 0:44:58    We will produce transcripts from the webinars. 0:45:30    You will be able to ask questions during the webinar live. 0:45:56    Tweaking biochemistry is where I see benefits now. 0:46:29    Having Tommy answer my questions is priceless. 0:47:03    My network of experts. 0:47:22    So even if I don't have the answer, I probably know someone that does. 0:47:46    The main benefit of the podcast is networking. 0:48:09    Joe Friel. 0:48:35    These contacts are my greatest asset. 0:48:52    The Internet is changing everything. 0:49:16    We're pricing it low, act now! 0:49:34    The first 7 days are free (not $10).

Your performance on a mountain bike has four pillars of support: cardio, mobility, skills and strength. Most riders only worry about one or maybe two. Could you be a good rider with just one pillar? Maybe, but why limit yourself? This week it’s been raining pretty solidly here in northern California, and honestly, I couldn’t care less. In years gone by, I'd have been donning rain gear and even spending time on the trainer in an attempt to maintain my aerobic engine, but now I understand that cardio is just one of the four pillars. I get plenty of time to improve my cardio on the trail, so in the rainy months, it makes sense to work on my strength and mobility. James Wilson is a strength and skills coach whose programmes and teaching have been tremendously helpful to me over the past few years. James helped me understand that I wasn’t going to get any faster by doing more of the same and that road riding wasn’t going to make me a better mountain biker. Light hands and heavy feet make for better mountain biking, and flat pedals have helped me learn this by providing instant feedback of my weight being somewhere other than on my feet. Flat pedals are also extremely comfortable and allow me to easily stick a foot out moto-style on tight switchbacks. But what about pulling up on the backstroke? As you’ll hear in this podcast, and as has been shown in the studies cited below, there is no advantage in pulling up on the backstroke, and so this is not a good reason to be using clipless pedals. Not long after we recorded this interview, my new Catalyst pedals arrived and since then I've been enjoying wiggling my toes as I pedal comfortably in a midfoot position. The pedals are long enough to support my whole foot yet narrow enough to minimise rock strikes. But yet I still race clipless! Am I suspending disbelief? Please let me know in the comments below. Here’s the outline of this interview with James Wilson: 0:00:00    I've had fantastic results following James's training programmes. 0:00:52    James has been developing a pedal for about a year. 0:01:28    Do not listen to this podcast if you're easily offended by flat pedals on an MTB. 0:02:23    The controversial article I wrote. 0:03:10    I've ridden mountain bikes since I was a kid, but then I fell away from the sport. 0:03:43    When I moved to the US I got into road bikes. 0:04:05    I used to think weight was the most important thing. 0:04:45    Why is strength training important for mountain bikers? 0:05:05    James hates the word cyclist. 0:05:32    Mountain biking is not road biking. 0:06:25    Road biking doesn't necessarily transfer to MTB. 0:07:16    High-tension cardio on the trail. 0:08:02    The best MTB riders in the world pedal the least. 0:08:18    Aaron Gwin winning a World Cup race without a chain. 0:08:39    James's article on Pinkbike about what makes a great downhill racer. 0:09:12    Gray Cook: "The grip is the window to the core". 0:09:41    Functional core strength is extremely important. 0:10:07    Pedalling is not the only skill. 0:10:26    Mobility and strength are equally important. 0:10:40    Mobility first. 0:10:57    Can you do a bodyweight squat? 0:11:14    Is your squat "stress proof"? 0:11:50    You can make your gas tank bigger, or you can improve your miles per gallon. 0:12:15    Your body will cycle through muscle fibres. 0:12:41    More muscles fibre recruitment means more performance. 0:12:56    Most people take a unidirectional approach, i.e. cardio. 0:14:01    Strength training is the fast track. 0:14:21    Riding will make you stronger. 0:15:09    Training fills in gaps. 0:15:40    Riding already provides us with plenty of cardio. 0:16:22    When you look at it this way, strength training is obvious. 0:16:59    Lee McCormack on my podcast. 0:17:40    Your aerobic engine will only take you so far. 0:18:06    Lack of mobility can stop you from getting into a basic attack position. 0:18:37    Skills and mobility are connected. 0:18:53    You should be able to pick up a high-level skill in about 10 minutes, otherwise you're not ready. 0:19:15    The same is true of the kettlebell swing. 0:19:38    Running into the wall at James's skill camps. 0:20:32    Most skills problems boil down to lack of mobility and strength. 0:21:03    It should look effortless. 0:21:10    James's article on arete (Greek for excellence with style and grace). 0:21:44    Don't worry about speed, worry about style and grace. 0:22:12    You should be able to just tell when you see a good rider. 0:22:31    Strava times can be deceptive. 0:23:16    Smoother is also more consistent and free of injury. 0:23:45    The difference between a good rider and a good local rider. 0:24:34    If you have authentic skills, you will be able to apply them under any circumstances. 0:25:11    New riders don't know who to look up to. 0:25:38    Sometimes fast and good are concordant. 0:26:06    Consistency is key. 0:26:55    James has been through the learning process. 0:27:14    James's way is not the only way. 0:27:32    Some guys will be fast without skills. 0:28:13    Joe Friel talked about the importance of strength training on my podcast. 0:28:42    I hate going to the gym, can I still benefit? 0:29:10    You don't need to be able to go to the gym. 0:29:35    The term strength training has value, but is limiting. 0:30:01    You can train in a way without becoming bulky. 0:30:16    Push-pull, squat, hip hinge, loaded carry. 0:30:50    Loaded carry. 0:31:04    Gyms can produce zoo humans. 0:31:51    The transfer from stationary to moving (or functional). 0:32:21    Loaded carries: farmer's walk, rack walk, overhead, then mix it up. 0:33:10    Bearhug a sandbag. 0:33:28    Pushes and pulls with sleds. 0:33:44    The principle is being able to move under load. 0:34:10    This teaches high-tension cardio. 0:34:28    These are miracle exercies for MTB. 0:34:46    The upper back is the forgotten part of the core. 0:35:12    Rounded shoulders are not normal. 0:35:22    You can't breath properly with rounded shoulders. 0:35:49    Better breathing can equate to better performance. 0:36:21    Do loaded carries! 0:36:46    Dan John: “If it's important, do it every day”. 0:37:19    What are YOUR specific gaps. 0:37:35    The windmill and the stick windmill. 0:37:48    If you can't do these movements, good luck cornering on a MTB. 0:38:19    You can do these exercises without going to the gym. 0:38:33    Once you understand the principles, you can find a method. 0:38:55    Body weight is helpful, but can eventually be limiting. 0:39:10    James's article about the steel mace. 0:39:56    You don't need a bunch of fancy equipment. 0:40:16    Loaded carry with kids. 0:40:33    Zoo humans. 0:41:10    How about adults do you know that could hang from a tree for 30 seconds? 0:41:35    Not being able to throw. 0:41:57    Athletics is about being a zoo human, MTB is a neat trick. 0:42:20    If a rock falls on me... 0:42:52    If you can't deadlift your own body weight you're in trouble. 0:43:18    The loss of these innate abilities is sad. 0:43:55    We do loaded carries in the gym because we don't carry our kids any more. 0:44:20    Ditch your stroller! 0:44:45    Taking the escalator to the gym. 0:45:07    Find ways to challenge your innate human abilities. 0:45:31    Go play with your kids outside. 0:45:58    Go on a hike and get off the trail. 0:46:35    Squatting. 0:46:56    We're not MTBers, we're human beings that ride MTB. 0:47:18    Katy Bowman on my podcast. 0:47:39    Book: Move Your DNA. 0:47:52    Katy on the Joe Rogan podcast. 0:48:11    Having a couch in your living room 0:48:27    Book: Alignment Matters. 0:49:09    Flat pedals have taught me to be a better mountain biker. 0:49:41    Fallacy: riding a bike is different, throw out all the rules. 0:50:30    A lot of the equipment we know today originates from the safety cycle. 0:51:22    When people tell you need need clipless pedals, ask for the proof. 0:52:13    It's so hard to know where to start with people. 0:52:31    There is no science that supports pulling up on the backstroke. 0:52:50    Global Cycling Network video. 0:53:23    Even with crappy equipment, the test rider was still more efficient on flats! 0:54:09    The performance advantages attributed to clipless are not there. 0:54:50    We've been led to believe that clipless allow us to use our legs differently. 0:55:20    Pulling up on the backstroke is inefficient. 0:55:39    Effect of Pedaling Technique on Mechanical Effectiveness and Efficiency in Cyclists, Korf et al. 0:55:39    Effects of Pedal Type and Pull-Up Action during Cycling, Mornieux et al. 0:55:47    The Flat Pedal Manifesto. 0:56:09    When we say clipless pedals, we mean SPD. 0:56:54    How hard you can push with your quad vs how hard you can pull with your hamstring. 0:57:31    We're prewired, so we should pedal like we walk. 0:57:54    This sounds like reflexes in physiology! 0:58:20    You don't need to overpull, you just need to focus on pushing down hard. 0:58:46    Cycling leads the world in doping, and far behind in exercise science. 0:59:14    The running world has shown many times that interfering with the running stride makes matters worse. 1:00:12    Yet the cycling world is still trying to teach cyclists how to pedal. 1:00:36    The rules don't change because you're on a bike. 1:00:50    Pulling up doesn't work because you're trying to do something that unnatural. 1:01:37    James's flat pedals. 1:02:04    Suspending disbelief. 1:02:21    Pushing through the ball of the foot. 1:02:43    Why am I training my foot to do something different in the gym. 1:03:03    Greg Choat on midfoot pedalling. 1:03:18    Your foot acts differently depending on whether or not contact is lost. 1:03:43    In deadlifting and pedalling, the foot does not break contact. 1:04:13    Therefore, the midfoot pedalling position makes sense. 1:04:46    Study showing no difference in power or economy of midfoot position. 1:05:11    Tight calves. 1:05:25    With midfoot, the tension moves to the hips. 1:05:36    Study showing the hips are the main driver at all intensities. 1:06:08    An evidence driven approach to pedalling. 1:06:31    Midfoot requires stabilizing both ends of the arch. 1:06:55    The existing pedals do not support the foot properly. 1:07:16    Why can you deadlift without shoes but need stiff soled shoes on the bike? 1:08:00    Every pedal has been designed with the assumption of pedalling through the ball of the foot. 1:08:34    Standing on a pedal should be like standing on the ground. 1:09:13    James's pedals are for a midfoot position. 1:09:38    You can still shift your weight forward and back. 1:10:03    Numb toes is caused by shoving toes into the toe box. 1:10:59    Your feet stay on the pedals much easier with the midfoot position. 1:11:36    Freedom and comfort of flats. 1:11:59    Feet feel great with flats. 1:12:24    We now have a flat pedal without drawbacks. 1:12:42    Everything boils down to feet, hips and shoulders. 1:13:28    The Catalyst Pedal. 1:13:44    The Catalyst is 5" front to back, 1.5" longer. 1:14:20    Rock strikes with oversized flats. 1:15:00    The pedals are well tested. 1:15:42    pedallinginnovations.com 1:16:05    This is the only pedal based on science. 1:16:33    30-day money back guarantee. 1:17:18    You must be willing to adopt the midfoot position. 1:17:46    My preferred position is midfoot. 1:18:50    If you're open minded and willing to try something different. 1:20:08    bikejames.com 1:20:27    Free 30-day programmes. 1:20:47    The Ultimate MTB programme. 1:20:56    The No Gym No Problem programme. 1:21:22    Saving people from time on the trainer!

Standing on the shoulders of giants is what I do at Nourish Balance Thrive, and none more giant (figuratively!) than strength and conditioning coach, author and speaker Jason Seib. I’ve been listening to Jason and Sarah Fragoso’s Everyday Paleo podcast (now renamed JASSAFIT) since my earliest days eating a paleo diet, and I still find their wisdom and practical advice helpful both personally and professionally. If you head over to his website and sign up for Jason’s list, he’ll send you the instructions I’ve been using in my practice called The Fat Loss Directive. Like all good solutions, the new AltShift diet scratches a personal itch. Jason’s wife Sheryl was unable to shake off the baby fat despite eating a nutrient dense paleo diet and so Jason recommended, as always, more walking and strength training. These changes yielded some good results: greater muscle mass and strength, but unremarkable changes in Sheryl's appearance. Jason then suggested the next most logical thing: reducing carbohydrates. This change worked for a while, and then it didn't, and so they kept tweaking. They checked Sheryl was eating enough food and getting enough sleep (she was). Despite small victories, Sheryl was still stuck. The questions and answers that arose from the experimentation process would eventually lead to what I would describe as a cyclical ketogenic diet that enabled Sheryl to lose five inches in her waist in just six weeks (pictured on the right). Sheryl is not alone, and at the time of writing the AltShift Facebook group has a happy 3,929 members. Here’s the outline of this interview with Jason Seib: [0:01] Christopher’s introduction of Jason Seib, coach, podcaster, author. [1:30] How Jason’s experience as a personal trainer makes his work more credible. [2:46] What is the AltShift diet Jason has developed and why did he create it? [8:15] Why the “per day” mindset of diet planning isn’t the wisest. [11:43] The kinds of things Jason tracks with his test groups. [15:18] “New Bike Syndrome” and how it relates to weight loss diets. [20:21] Is the AltShift diet plan for everyone? [34:14] What do the terms “5 shift” and “3 shift” mean in Jason’s plan? [42:10] The difficult points in Jason’s plan for most people, and how they get past it. [47:40] Why most people need 2 to 3 passes through the AltShift cycle to begin getting it. [50:10] The tensions between scientific studies and daily practices. [56:27] Where Jason agrees with Vinnie Tortorich. [58:01] How the vast majority of people don’t even know this diet approach exists. [1:00:40] Other things Jason is working on. RESOURCES MENTIONED IN THIS EPISODE Jason’s website and podcast The Fat Loss Directive (subscribe to receive your copy) The AltShift Diet BOOK: Brain Rules The AltShift Diet Facebook Community @JasonSeib on Periscope PEOPLE MENTIONED IN THIS EPISODE Vinnie Tortorich John Medina Jimmy Moore Tommy Wood Chris Kresser Dominic D’Agostino Jillian Michaels Sarah Fragoso

Gas, bloating, diarrhoea, constipation, reflux. Modern allopathic medicine still does more harm than good for these common and chronic health complaints. I often think about what my life might be like now if I’d listened to my gastroenterologist and written off diet, lifestyle and infections as a potential cause of my gut issues. I wonder if by now I’d still be taking anti-inflammatory steroids or if I would have gotten to the point where I needed surgery. A better solution was to take a deep dive into gut testing to uncover the root causes underlying my bloating and diarrhoea. Stool testing allowed me to find amoebic and pinworm infections, urinary organic acids showed yeast overgrowth. Together with some diet and lifestyle changes these problems were treatable with botanical herbs and with just one prescription medicine. My guest today is physician, researcher, author, critical thinker, educator and health enthusiast Dr. Michael Ruscio. Michael is a functional medicine practitioner who emphasizes nutritional and lifestyle solutions to the types of problems described above. He runs a busy practice in Walnut Creek, California where he spends two days a week seeing patients and three days researching and writing. Together with a small team of researchers, Michael is in a unique position to help people through his experience both as a practitioner and researcher. Best of all, he’s willing to divulge all his trade secrets on my podcast! This interview might not be the best place to start if you’re new to the idea of functional medicine and testing. If that’s you then I’d highly recommend listening to some of the early episodes of Michael’s podcast. In this interview, Michael and I go in some technical details of SIBO and other infections like Blastocystis hominis, Yersinia, Toxoplasmosis and Epstein-Barr. We also talk about how some of these infections might interfere with vitamin D metabolism, either by interfering with the vitamin D receptor, or perhaps increasing conversion of 25-OH D to 1,25-OH D. As a result, we're seeing low levels of 25-OH D on a blood test, but that's because it's all been activated, which is potentially immunosuppressive. There's also some evidence that inflammation (certain inflammatory cytokines) upregulates the enzyme CYP27B1, which creates 1,25-OH D. Here’s the outline of this interview with Dr. Ruscio: [0:05] Christopher’s introduction of Michael and his podcast. [2:50] Michael’s upcoming conference in the UK. [7:58] What is the SIBO protocol? [8:28] Great results from a case study Dr. Ruscio did with Christine, a patient who he guided into a new protocol,and why the principles of what he did are more important than the methods. [11:32] How Dr. Ruscio came to understand the principles behind his approach to intestinal health, and how he was forced to think through the varying positions he was being taught. [13:13] How emergency medicine and functional medicine are vastly different for good reason when it comes to protocols. [14:24] An example of why it’s vital to think through the principles and not just follow protocols. [21:11] Why it’s important to be careful with therapeutic trials. [24:16] Why researchers fall prey to omitting facts or studies contrary to their position, and why it’s vital for everyone to raise the bar on the practice of sharing data. [28:25] The gut infections Michael has seen and what he does to treat them. [33:20] Why diet and lifestyle come first. [38:19] Why Dr. Ruscio works with patients in phases and how he goes about it. [39:35] What does Dr. Ruscio do with things he can’t “fix?” [43:02] The things looked for when testing for Epstein-Barr virus. [44:30] Michael’s increasing respect for natural treatments for virus conditions. [47:45] The relationship of Vitamin D to infections and health and some surprising opinions Dr. Ruscio has in light of the Vitamin D hype today. [54:44] How you can connect with Dr. Ruscio. RESOURCES MENTIONED IN THIS EPISODE Michael’s podcast The SIBO protocol episode Re-find Health Conference in London for practitioners with Michael is on Jan 17, 2016 Melissa Hartwig of The Whole30 will be speaking at the same conference the day before

So small, so abstract, it’s very hard to get your head around the idea that mitochondria are important. For me, knowing that these tiny organelles make up 10% of our total body weight (25% of the heart) helps put things into perspective. Mitochondria allow us respire with oxygen and produce vast amounts of an energy molecule called ATP. In fact, each one of us produces our body weight in ATP every day! The greater the number of healthy mitochondria, the better you feel and the faster you go. Even more incredible, recent research suggests that mitochondria come from a bacterial lineage and at some point made friends with our cells to form modern eukaryotes. My guest today is functional medicine practitioner and medical doctor, Robert Rountree. Dr. Rountree was named recipient of the Linus Pauling Functional Medicine Award at IFM's 2015 Annual International Conference, held in Austin, Texas. Dr. Rountree received the award for his pioneering work in the development of Functional Medicine and his role as a highly inspirational and informational member of IFM’s faculty. Dr. Rountree is the Chief Medical Officer at Thorne Research. I learned everything I know about the mitochondria through Bryan Walsh’s Metabolic Fitness Pro and the Khan Academy. As promised, here’s the picture of the mitochondrial membrane: One of the most interesting supplements Dr. Rountree talks about during our interview is NiaCell® (nicotinamide riboside). I’ve since done a lot of reading and Dr. Tommy Wood agrees the research is promising. NAD+ levels control almost everything from mitochondrial biogenesis to ability to deal with inflammation and DNA damage. NAD+ drops with inflammation damaged mitochondria. If you’ve done a urinary organic acids test and you have an accumulation of malate, isocitrate, and alpha-ketoglutarate (all need NAD+) as well as lactate (produced in order to regenerate NAD+ from NADH), and possibly quinolinate and kynurenate (both feed into NAD+ production), then you either have high NAD+ requirements or poor NAD+ turnover. In these cases nicotinamide riboside is especially worth worth considering. Here’s the outline of this interview with Dr. Rountree: [0:05] Christopher’s welcome of Robert. [0:27] Dr. Rountree’s receipt of the 2015 Linus Pauling award and background as Chief Medical officer at Thorne. [2:00] Bob’s interest in nutraceuticals and nutritional treatments and the relationship to functional medicine. [4:28] Christopher’s interest in chatting with Bob about mitochondrial issues and true health. [6:25] Why athletes and people in general should care about their mitochondrial health. [7:32] The mitochondria as the core of healthy metabolic functioning. [9:09] How the mitochondria work: a very basic overview. [12:30] What does a mitochondria look like and what are they? [16:16] Things that make the interplay between cell and mitochondria work better. [17:54] How mitochondria and free radicals impact athletes. [19:18] The importance of using true “antioxidants.” [21:52] Problems that happen with damaged mitochondria: Parkinson’s and diabetes. [25:57] Are the gains needed possible from dietary changes alone? [29:06] How large amounts of carbohydrates damage the cellular pathways in the body. [31:07] What Dr. Rountree recommends for his patients in this area. [34:30] The testing that can be used to measure mitochondrial functioning. [40:00] The use of an unfamiliar nutrient supplement: nicotinamide riboside. [46:08] Why you want more mitochondria to achieve peak performance. [48:00] The supplements Dr. Rountree uses personally and why he believes everyone needs more than food to bolster resistance to chemicals in the environment. [51:44] Dr. Bob’s research and current practice and what he’s doing that is most exciting to him. RESOURCES MENTIONED IN THIS EPISODE The Electron Transport Chain at the Khan Academy NiaCell® (nicotinamide riboside) PolyResveratrol-SR® N-acetylcysteine (NAC) Milk Thistle Curcumin Phytosome is in the EXOS multivitamin CoQ10 Genova Diagnostics Organix organic acids test PEOPLE MENTIONED IN THIS EPISODE Dr. Tommy Wood Linus Pauling Pathway Genomics Dr. Stephen Sinatra

This week I’ve got Dr. David Minkoff, MD on the show to talk about protein supplementation. Before going any further, I should make it clear I’m all for real food. Spend your money at the farmer’s market before you spend on any supplement. Having said that, I’ve also had great results taking supplements, and I’ve seen many other athletes enjoy the same. Close to the top of the list, especially for athletes with digestive complaints, are free-form essential amino acids. Dr. Minkoff is a board certified pediatrician and fellow in Infectious Diseases and has extensive postgraduate training in Complementary and Alternative Medicine. He’s an expert in Functional Medicine, Chelation, Allergy Elimination, European Biological Medicine, Neural Therapy, Longevity/Aging Medicine, Enderlein Therapy, Insulin Potentiated Therapy, and more. And equally important, Dr. Minkoff is an athlete himself, having competed in over 40 IRONMAN competitions. During this interview, we talk about protein and their amino acids building blocks. Free-form amino acids have helped me in three different ways: #1: messed up gut. Back when I was suffering from a lot of gas, bloating and diarrhoea, free-form amino acids helped me with my recovery. I got to the point where I stopped lifting weights because of how sore it made me afterwards, and I even felt sore after an endurance paced ride, sometimes for days. Now I understand more about physiology I can explain what might have been going on. Stomach acid denatures protein and activates enzymes. Imagine you’ve just eaten a nice piece of grass fed steak. The process of protein digestion begins in the stomach with hydrochloric acid (HCl) and an enzyme called pepsin. HCl doesn’t break apart protein into its constituent amino acids. Instead, it denatures the protein. Denaturing means to act on the hydrogen bonds that hold the protein together which allows the protein to unfold. HCl also activates pepsinogen into the active enzyme pepsin, and the pepsin then starts to break apart the peptide bonds. A peptide is just a short sequence of amino acids. If your stomach acid is low, this whole process will start to fail before absorption can start in the duodenum. Brush border enzymes break apart proteins in peptides and amino acids. Once in the duodenum, the partly digested food is called chyme. The pancreas produces digestive enzymes, some of which break down the proteins in the chyme. The key proteolytic enzyme trypsinogen activates into trypsin at the brush border of the enterocytes that line the GI tract. Think of the delicate brush border as a shag carpet, and the proteolytic enzymes contained within the shags are themselves proteins synthesised by the nucleus of the enterocyte cell. Zinc is an essential cofactor. All the enzymes described thus far are themselves proteins, and to make them your body needs zinc. Surprisingly, zinc found in food is usually bound to a protein, and to separate the zinc from the protein and absorb it, your body needs zinc! It’s a vicious cycle. Alkaline phosphatase below 70IU/L may hint at a zinc deficiency. Elevated indican on an organic acids test indicates the bacterial breakdown of protein. Elevated indican means that the bacteria, not you, are digesting the protein that you eat. Diagnosis: messed up gut. Free-form aminos are easily absorbed. Hopefully me explaining all this will help you understand that protein digestion is complicated. If it goes wrong, we’re in big trouble. Free-form amino acids like the ones in Nourish Balance Thrive Catabolic Blocker do not require the same complex digestion because the tablets are water soluble and the individual amino acids are easily absorbed on contact with the enterocytes. Even though my digestion is much better now, I still take essential amino acid tablets during my rides. I like my water plain, so I'll throw a handful of tablets into my jersey pocket every time I head out. I then take five tablets (5g) for each hour of ride time. Sounds strange, but once you get used to it, it's very easy to swallow five tablets at once and they don't seem to dissolve in my pocket. #2: making sugar from muscle. Exercise, especially hard exercise, is catabolic which is a fancy way of saying a state of breaking down. Even though I remain in ketosis most of the time, glucose is still the most readily usable form of energy and some cells lack the molecular machinery to burn anything other than glucose. For this reason, your liver will produce glucose during exercise in a process called gluconeogenesis. Gluconeogenesis uses protein to make glucose during exercise. The main source is the amino acid alanine liberated from muscle. My hope is that by taking free-form amino acids during exercise I can prevent this catabolism. I certainly notice a difference in muscle soreness after a long and or hard ride and especially after a race. #3: reducing fatigue during exercise. Eating turkey makes you sleepy because it contains the amino acid tryptophan, right? Everyone knows that. The fact that you felt sleepy after eating could have had something to do with the 800 calories of sweet potato mashed with butter and sugar that you ate with the turkey, but still, there is some truth to the tryptophan part. Large, neutral amino acids compete for access across the blood-brain barrier, and during exercise they all disappear into muscles except for tryptophan. With unabated access to the brain, tryptophan is used to make the inhibitory neurotransmitter serotonin and that may contribute to central fatigue. Nourish Balance Thrive Catabolic Blocker contains tryptophan, but the three main ingredients are the other large neutral amino acids leucine, isoleucine, and valine. These three are usually referred to as the branched-chain amino acids. The idea is that during exercise, the tablets replace the branched-chain amino acids disappearing into muscle for use as fuel and so we slow down the rate of tryptophan crossing the blood-brain barrier. I'm less sure about this one so I'll give you a reference. Here’s the outline of this interview with Dr. David Minkoff: [0:01] Introduction of Dr. David Minkoff. [0:45] Why Christopher wants to talk with Dr. Minkoff about Amino Acids and protein. [2:15] Why are Amino Acids and proteins important to the body? [6:34] How Christopher discovered that protein deficiency was an issue for him and how Amino Acid supplements helped. [8:15] How free form Amino Acids can be a great help to people and why Amino Acid deficiencies can occur in unexpected ways. [10:38] The importance of getting the RIGHT Amino Acid supplement. [16:33] The problem with whey protein. [21:02] How Dr. Minkoff’s amino acid protein supplement is produced. [22:40] The reality of Amino Acid usage with exercise: what’s happening in the body? [26:20] Lessening mental fatigue using essential Amino Acids. [33:05] How you can make room in your budget for the right Amino Acid supplement. [34:32] How to connect with Dr. Minkoff. RESOURCES MENTIONED IN THIS EPISODE Spritz speed reading app. Nourish Balance Thrive Catabolic Blocker (thank you for supporting the podcast) www.DrMinkoff.com www.Lifeworkswellnesscenter.com - Dr. Minkoff’s clinic PEOPLE MENTIONED IN THIS EPISODE Dr. Richard Feinman Dr. Tommy Wood

Today’s podcast episode is a bit different than usual because I’ve solicited questions from the Optimising nutrition, managing insulin Facebook group for kidney expert Dr. Jason Fung. If this is the first time you’ve heard of Jason, you might be better off starting with his Sigma Nutrition Radio interview and also The Aetiology Of Obesity YouTube playlist. The questions are great - they cover the topics of blood glucose levels, type 1 and type 2 diabetes issues, fasting, muscle loss, what Jason recommends as an effective treatment for diabetes and much more. Before we get into the Q&A, let’s start out by clarifying some things about diabetes that Jason was very insistent that we understand... The difference between type 1 and type 2 diabetes. Many people think that type 1 and type 2 diabetes are closely related but Jason insists that’s wrong. They are “completely different diseases” and “you can’t even talk about them in the same sentence.” Type 1 diabetes is a problem of not enough insulin. The proper course of treatment is to give insulin to the patient. That makes sense. But type 2 diabetes is a disease of too much insulin. Yet, what do we typically do for a type 2 diabetic? We give them insulin. Why? To control what we consider to be high blood sugar levels. But giving insulin to a type 2 diabetic doesn’t address the underlying cause that is the insulin resistance. Giving insulin as medicine drops blood sugar levels but the disease remains. Jason likens this method of treatment to giving an alcoholic a drink of whiskey because he’s experiencing withdrawal symptoms. Sure, the symptom will go away temporarily but the disease is still there… and it’s actually getting worse. On this episode you’re going to hear Dr. Jason Fung answer these specific questions: Q: Which is worse, insulin toxicity or glucose toxicity? Q: At what percentage of A1C could we expect the person to have diabetes? Q: Various questions about blood sugar levels and what is the right number to shoot for. Q: When is a low carb diet not enough to help with diabetes? Q: What are the benefits of fasting for type 2 diabetes? And what are the benefits of intermittent fasting? Q: Do you use fasting protocols or work with patients on a case by case basis? Q: Does fasting cause too much stress on the adrenals? Q: Is fasting different for men and women? I’ve heard it isn’t good for women to fast. Q: What happens when someone lean begins to fast? Do they begin to burn muscle? Q: Gluconeogenesis in lean individuals: Where is the substrate for glucose coming from? Q: Is there any fear of protein intake causing gluconeogenesis? Here’s the outline of this interview with Jason Fung: [0:19] Christopher’s introduction of Dr. Fung and this Q&A episode. [1:09] Jason’s background of kidney specialization and interest in type 2 diabetes. [8:03] Q&A with Dr. Fung. [45:03] Addendum with Dr. Tommy Wood. [52:29] In a week of fasting, you will likely lose a pound of lean muscle. RESOURCES AND PEOPLE MENTIONED IN THIS EPISODE The Aetiology Of Obesity YouTube playlist Jason’s website Sigma Nutrition Radio podcast Optimising nutrition, managing Insulin Facebook group Action to Control Cardiovascular Risk in Diabetes (ACCORD) trial Action in Diabetes and Vascular Disease: Preterax and Diamicron MR Controlled Evaluation (ADVANCE) trial Glucose Control and Vascular Complications in Veterans with Type 2 Diabetes (VADT) trial Basal Insulin and Cardiovascular and Other Outcomes in Dysglycemia (ORIGIN) trial Minnesota Starvation Experiment George F. Cahill, Jr.

So many emails! They seem to be breeding here in my inbox. Wait, what’s this, PayPal wants to validate my social security number? That’s odd, let’s click and see what it is. A form. Ah yes, I know how to do this, it’ll only take a minute. Submit, done. One less email in your inbox, one less problem to deal with Or is it. The next day your boss appears at your cubicle with some guy you don’t recognise. This looks ominous, what could they want? They want to know Why you clicked open that message from PayPal, why you were confusing personal and company email. “It was late and I was tired”, you explain. You clicked on the link because you have brain fog And this isn’t the only situation where your focus has been less than optimal. The guy with your boss is a security expert like today’s guest Mike Zusman, and the email is called a simple phishing attack. Mike is a Cat 1 (fast) mountain biker and one of the three founders of New Jersey based security firm, Carve Systems. Mike and I have been working together for about a year to optimise his performance both on and off the bike, and I love his ideas about how security breaches could be prevented. How many phishing attacks could be prevented If our employers invested as much in their employee’s health as they do in the security systems? Not that they shouldn’t invest in security, they should, but it seems to me that there’s more than one way to approach this problem. So what is brain fog, and what causes it? Brain fog is that feeling of nothingness that sometimes happens when you’d rather be concentrating on work. The lights are on but nobody's home. Who knows what causes it, I think it’s one of the signs and symptoms of an underlying problem. There are however, some plausible mechanisms, like quinolinic acid on an organic acids result. Quinolinic acid, or quinolinate as it’s labelled on a urinary organic acids result Is a potent neurotoxin–a fancy way of saying harmful to brain cells. This image was taken from Mike’s first organic acids result: And this from the retest after treatment: We’ll never know if quinolinate was the cause of Mike’s brain fog But a plausible mechanism, together these results and improvement in symptoms is better than nothing, right? So what did Mike do? Mike made many difficult and important changes He switched to a healthy-fat, ketogenic diet with emphasis on whole foods, plants and moderate protein. Mike made the switch away from carbohydrate supplementation towards a more fat-burning approach. He also took supplements to fix the problems indicated on the test results that included small intestinal bacterial overgrowth (SIBO). Overall, Mike has been able to reduce the number abnormalities found on the organic acids result from 10 to 2. A better life: reduced stress, increased mental clarity, greater energy Mike is “feeling much better now”, more productive, racing faster and more consistently. Here’s the outline of this interview with Mike: [0:05] Christopher’s welcome of MIke and introduction of their relationship together. [1:46] Mike’s questions about his body’s ability to make the best of the training and changes he was adding to his training regimen. [3:20] Mike’s assessment of his stress levels before connecting with Christopher. [4:57] The biggest help to Mike in making changes that mattered. [6:34] The benefit of the headspace app. [7:01] The diet changes MIke has made and how he’s feeling as a result. [8:08] Moving away from the old way of eating and how Mike did it. [9:50] The importance of nutrient density and letting go of the old foods that are not nutrient dense. [10:41] The impact of Mike’s blood sugar level and health changes. [14:36] The ongoing impact of Mike’s body moving into ketosis. [16:20] Mike’s advice about the transition to a low carb, high fat diet. [19:10] Causes of “brain fog.” [20:13] Mike’s experience of headaches after racing, during stressful situations, etc. [21:13] Christopher’s response regarding the possibilities for the headaches. [22:29] The impact of removing carbs from his diet on Mike’s bike racing. [26:22] The biohack that blood testing can be. [26:51] The importance of being patient to see the changes happen. [28:45] How Mike’s dietary changes are impacting his family relationships. [32:14] New projects that have come out of Mike’s improved health. [35:29] The impact of health on high intensity professions. [41:18] Why Mike didn’t do well on the vegetarian / vegan path and what he thinks about that approach overall. [44:49] How Christopher’s work inspires Mike in his security company. RESOURCES MENTIONED IN THIS EPISODE The Ben Greenfield podcast that Mike first heard me on Headspace Genova Diagnostics 0091 Organix Comprehensive Profile Mike blog The Rich Roll Podcast episode with Andy, founder of Headspace PEOPLE MENTIONED IN THIS EPISODE Ben Greenfield Julia Kelly Rich Roll

Blood testing is an underutilized way in which you as an athlete can improve your performance. Think about a car that's not running smoothly. Sure, you could make some guesses as to why it's not running right, but you're probably going to need to do some tests to understand the underlying root causes. Your body is similar, but rather than spanners and wrenches, our toolkit consists of diet, sleep, movement, stress reduction and supplements. I have for you today a unique episode of the podcast. Dr. Tommy Wood is an athlete, a medical doctor, a research scientist, and the director of our clinical coaching programme O2 Boost. Tommy practises what he preaches, but his work life balance is far from ideal, and his test results are far from perfect. The O2 Boost process is simple. First, place an order. Shortly after, you'll receive a PDF requisition that you take directly to LabCorp, no need to visit your doctor. If you’re lucky enough to be in the UK, the process is even simpler: the test can be done at home from a fingerstick. Choosing the organic acids option enables us to make a more detailed diagnostic--that test is easy to do, you collect a sample of urine first thing, freeze it and send it to the lab using the pre-paid FedEx mailer. Once all the results are in, Tommy and I will gather some appropriate information from you and then analyse your results. Then I'll get you on the phone to discuss what to do next. We thought it'd be fun to record and broadcast our discussion of Tommy's results, and what you'll hear in this episode is not unlike what you can expect from your follow-up appointment. Perhaps you already have some blood test results you’d like us to look at? No problem, choose the “Send you own” option. Everything is important, but nothing more so than stress. I would argue that cortisol is the king of hormones, and I suspect that stress, both good and bad, may be the underlying cause of most of the imperfections that we've found in Tommy's biochemistry. Click the image to download a PDF version of Tommy’s results: Here’s the outline of this conversation with Tommy Wood: [0:03] The idea that lead to recording this O2 Boost consultation. [0:56] Tommy’s response to his blood results. [2:26] The situation Tommy is in that may have impacted his test results. [3:57] Christopher’s assessment of Tommy’s situation and the issues that may be reflected in Tommy’s results. [5:06] The possibility of “adrenal fatigue” in Tommy’s results and the possibility of dehydration. [8:17] Fasting blood glucose of 97 and Hemoglobin A1C of 5.7 - a bit elevated - and Tommy’s response to those results. [12:25] What does Tommy’s low liver enzyme results suggest? [14:26] Ferritin levels are high - and Tommy’s thoughts on that. [16:20] Tommy’s suspicion that he might be heading toward iron overload. [18:58] Tommy’s cholesterol level: 228 - above the normal level and in increase from the last time he measured. [20:07] Fasting glucose levels below 5… a very good result. [20:44] TSH of 1.0 - free T3 of 2.7 - Thyroid function appears to be a bit low - and Christopher wonders if Tommy is eating enough food. [22:38] Tommy’s homocysteine readings: a bit elevated and a possible additional clue that Tommy is headed toward iron overload. [26:05] Red blood cell size reading is inconclusive. [28:07] Vitamin D levels are 29.2 - quite a bit low (and he hasn’t been supplementing). [31:25] Total white blood cell count was 3 - low as well - and reasons why the test could be reading that way. [35:42] Christopher’s assessment of Tommy’s lifestyle and how he’s handling the stress load and busy-ness. [37:11] Should Tommy adjust his diet because of these results? [39:00] Tommy’s attempts at managing the stress load. [40:01] How results have to be considered in light of a person’s baseline. [43:31] What Tommy’s done to deal with sleep issues he’s having. [46:10] Creatinine levels are outside the normal range, which is likely a result of Tommy supplementing with creatine. [47:29] Tommy’s views on supplementation with creatine and cautions about getting a better quality creatine.. [50:52] What Tommy’s blood results show and how you can get your own O2 Boost test. RESOURCES MENTIONED IN THIS EPISODE O2 Boost Testing

For more than 35 years, Phil Maffetone has brought the latest advances in fitness and nutrition to health-care professionals around the world. Dr. Maffetone has a bachelor’s degree in human biology and a doctorate in chiropractic, with certifications in physiotherapy, Chinese medicine, and kinesiology. Dr. Maffetone has worked with world-class athletes and celebrity personalities, as well as people from all walks of life. His extensive list of clients include professional football and baseball players, race-car drivers, Olympic medalists, and, of course, six-time Hawaii Ironman Champion Mark Allen. Phil Maffetone is an internationally-acclaimed author, having published more than 20 books including the first on heart-rate monitoring (early 1980s) and the first on the benefits of barefoot running (1990s). Dr. Maffetone’s textbook, Complementary Sports Medicine (Human Kinetics 1999), is published in English, Italian, Japanese, and Korean. Dr. Maffetone continues to write extensively and lecture worldwide on health and human performance. A clever way to convince people of their carbohydrate intolerance. In the early 1980s Dr. Maffetone had a lot of experience with low-carb, high-fat diets but came against the popular notion of the day that protein and fat was unhealthy. He found it increasingly difficult to convince people that his ideas were right, so he came up with the Two-week Test as an attempt to show people the difference. His thought was that since he couldn’t convince people intellectually, he’d have to show them how good they could feel in just two weeks by adopting his recommendations. For two weeks he’d have the client eliminate all junk food, remove all moderate and high glycemic index foods, and then keep track of their symptoms and weight. If dealing with specific health issues the client would keep track of those as well (blood pressure, for example). In just two weeks many of those clients would feel so much better the wouldn’t require any more convincing on the part of Dr. Maffetone. A different time with different issues. As the winds of change have continued to blow over the health and fitness culture we’ve seen things come to a point today where many top athletes, trainers, and coaches have come around to Dr. Phil’s way of thinking about dietary issues. Still, there are problems that come even on that side of the spectrum. One of the more recent is athletes on a high-fat diet who are under eating. Dr. Phil says, “Not being hungry is a wonderful thing… if you’re healthy.” He insists that these athletes need to focus on nutrient density if they’re eating so much less. This is a wide ranging conversation covering many aspects of Dr. Phil’s experience and career as a health practitioner and coach, as well as his insights on the training practices athletes can use to increase aerobic strength as well as performance. You’ll enjoy this one! Here’s the outline of this interview with Phil Maffetone: [0:03] Introduction of Phil Maffetone, doctor, author, and pioneer of heart rate monitoring. [2:02] Phil’s description of what’s in his latest book, “The Endurance Handbook.” [3:22] What Phil recommends to improve muscular strength without sacrificing health. [8:48] The app that Dr. Phil is working on and why he’s creating it. [11:04] The work that goes into research studies and the thing that’s missing in healthcare today (Dr. / Patient relationship). [12:58] The kind of work Phil does with his clients, including testing and coaching. [24:10] What Dr. Phil has changed in his testing over the years. [30:28] Dr. Phil’s Two-week Test. [33:48] Is the Two-week Test as needed today? [37:00] What Dr. Phil believes causes insulin resistance? [42:28] How common is it for athletes on a high fat diet to undereat? [50:35] Christopher’s experience with doing workouts according to what he “feels” he needs, including interval training, and Dr. Phil’s response. [58:31] Does working the aerobic system mean that an athlete needs to do 25 hours of training a week? [1:01:00] Where would Dr. Phil start if he had no degrees but wanted to start again? [1:04:50] Dr. Phil’s certification program that’s being created. RESOURCES MENTIONED IN THIS EPISODE Endurance Planet Podcast Phil’s conversation with Robb Wolf The Big Book of Endurance Training and Racing The Endurance Handbook ”How To Achieve Athletic Potential, Stay Healthy, and Get the Most Out of Your Body Fast After Fifty Digital Fitness is a Digital Misfit (article) Podcast episode on Iron Overload Phil Maffetone’s website www.MaffetoneMusic.com PEOPLE MENTIONED IN THIS EPISODE Robb Wolf Tawnee Prazak Joe Friel Amanda Stevens (athlete) Tim Noakes Mike Pigg (athlete) George Shehan

Iron levels and biochemistry have impacted my personal performance in a dramatic way. Recently I've been racing cyclocross, something for which I lack talent. For those of you who don't know cyclocross, it's a lot like short track mountain bike racing but most of the bikes look a road bike with drop handlebars. The start is really important, and the course has hundreds of corners and so the sport doesn't suit slow-twitch athletes like me. This year I’ve been enjoying some dramatic gains in my performance. These gains are nothing to do with training, in fact, I've been training less than ever before. The key to performance is health, and that's why I've got Dr. Tommy Wood on again today to talk about some of the biochemical tweaks I've been making and also the serious issue of iron overload (haemochromatosis). First let’s talk about anaemia. Some people think of anaemia as synonymous with iron deficiency, but iron deficiency is just one of many things that can cause anaemia. Diagnosing anaemic tendencies requires the consideration of the production, destruction and loss of red blood cells. Other nutrients such as zinc, B6, B12 and folate are as important as iron for the production of red blood cells. Sometimes we see results that show both iron overload and anaemia. Why is iron overload a problem? Most micronutrients cause little harm when consumed in excess. Vitamin C is a good example--consume too much and you'll simply pee it out. Excess iron is different in that there's no easy way to excrete it. The main way we lose iron is through bleeding, and for men and postmenopausal women this doesn't happen very often. Excess iron becomes bound to proteins and acts as a pro-oxidant, literally causing your tissues to rust. If left untreated, the excess iron can cause diabetes, cirrhosis of the liver and a host of other chronic diseases. The day after we recorded this interview four of my six follow-up appointments were with masters athletes with iron overload. Please don't guess, do the test! How should your diet change if you are diagnosed with iron overload? Research shows diet can have an impact of the absorption of iron. Things that block iron absorption: Calcium rich foods like dairy, leafy vegetables and sardines (whole with bone). Phytates from leafy vegetables and nuts. Tannins in red wine and coffee. Anthocyanins in any colour berry (the darker the colour of the berry the better). Things that increase iron absorption: Vitamin C. Added fructose, table sugar. Blood testing for iron levels is not that difficult to do. In fact, my team can do it for you. Iron overload can be ruled out as part of our O2 Boost programme. Place your order and I'll send you a PDF requisition form that you can print and take directly to LabCorp--no need for a visit to your doctor's office. The results will be back in just a couple of days and then I'll send you a written report and a link to my schedule that you can use to make an appointment for the included 30-minute call. Here’s the outline of this interview: [0:02] Introduction to today’s show with Dr. Tommy Wood. [0:18] An upcoming live event where Dr. Wood will be speaking. [2:06] Why would you even care about iron overload? [4:55] You can run your blood chemistry through Nourish Balance Thrive. [5:36] What is iron and why is it needed in human biology? [7:09] Ways you can tell if you have an iron deficiency. [8:54] Is there any evidence to show that athletes could be in danger of Anaemia? [11:14] Why is iron overload a concern and mutations in the HFE gene. [15:37] What blood markers should be watched to determine iron levels? [17:06] What can happen when there is too much iron (one example)? [21:29] How a good handle on your iron levels can be a major win for your life and competition. [22:06] What should be done if iron overload is discovered? [23:30] Bloodletting as a solution? Really? [30:25] How should a person who’s a victim of iron overload change their diet? [37:45] The importance of testing then trying various solutions, and testing again. [38:23] What is Lactoferrin and how does it relate to iron issues? [42:23] How can Lactoferrin be used as an anti-microbial? [43:03] How to get a blood test from the Nourish Balance Thrive team. RESOURCES MENTIONED IN THIS EPISODE Haemochromatosis O2 Boost Primal Docs Re-find Health Get your blood chemistry done by the Nourish Balance Thrive team Webinar with Tawnee Prazak Richard Nikoley’s article about iron 23andMe (salivary genetic test) MTHFR Support Medscape error: The second mutation involves a G→C substitution at nucleotide 197, leading to a histidine to aspartic acid substitution at amino acid position 63 (H63D). Iron Disorders Institute The Iron Chart Christopher Mentioned (PDF download) Blog Post: In Defense of Low Fat Diets Inositol Hexaphosphate Lactoferrin British Journal of Nutrition paper on Lactoferrin The Spritzlet App PEOPLE MENTIONED IN THIS EPISODE Chris Armstrong Richard Nikoley Dr. Jaime Busch Jimmy Moore Denise Minger Vinnie Tortorich

How does a personal trainer write a best-selling book? Vinnie Tortorich has become a sensation in the personal training and fitness world because of his work with celebrities and by his moniker, “America's Angriest Trainer.” His book, “Fitness Confidential” has been on the Amazon bestseller list for over 2 years and is currently #6 in the Amazon “health and fitness” category. It’s a bestseller because it’s both funny and helpful. How does a fitness trainer become such a successful writer? Hear Vinnie tell the story himself, in the way that only he can, on this episode. How did Vinnie Tortorich become a personal trainer? Vinnie started using a gym before the commercial ones existed. As a kid, he stepped into a cinder block shed with a metal roof in a neighbor’s back yard. That’s when he first started working out and got interested in health and fitness. There was no such thing as a personal trainer in those days. Vinnie began doing actual training when others saw the results he was getting from his own exercise routines and wanted to know how he was accomplishing it. That was the beginning of a long and multi-faceted career as a trainer and health enthusiast. Listen in to this fun conversation as Christopher asks Vinnie about a variety of topics having to do with health, training, and the culture surrounding them. “America's Angriest Trainer?” How did he get THAT name? Initially Vinnie Tortorich was being told that he needed to have a “name” that was easy to be remembered and passed along via the Internet. That was quite a thing to say to a guy who didn’t even know how to use a computer. He first chose, “America’s Trainer” which was OK, but clearly doesn’t have the same effect. A friend suggested that he call himself “The Angriest Trainer” because of his proneness to rant about the stupid, unhealthy things that the American public has been taught as being “good for them” and “healthy.” He decided to go with it, and the name’s now commonly known in the health and fitness community. If you take the time to listen to this episode you’ll get to hear one of Vinnie’s characteristic rants about trainers and doctors, and why we accept that it’s OK for them to be fat. Vinnie’s fat loss formula: No Sugar, No Grains. Is it really that simple? We tend to be skeptical about something that sounds so simple. How could the removal of just two things from our diets have such dramatic impact? It’s because those two things are THE main things that contribute to over fatness. But it’s not as easy as it sounds. Sugar is in almost everything you buy off the shelf at the grocery story. Grains have become a staple of the Standard American Diet. When you start talking about removing those from your diet, it’s anything BUT simple because our bodies literally become addicted to both. Hear Vinnie’s explanation of how he discovered this truth and how he applies it to those he trains, in this episode. When is the right time to teach people about proper nutrition? Christopher Kelly has noticed that many of the people who come to him for fitness and health coaching have reached a midlife crisis point of some kind. They’ve hit a point where their health issues are starting to surface and they realize they have to do something about it. It’s enough to make him feel that he only wants to take clients who are in that age range! But something Vinnie Tortorich wrote in his book, “Fitness Confidential” made Christopher rethink that. Vinnie tells the story of a young boy whose life was forever changed by the education Vinnie gave him at a critical point in his life. The lasting results he experienced are proof that the right knowledge, applied well early in life, could be the solution to the American health crisis. Hear the whole story on this episode. Here’s the outline of this interview with Vinnie: [0:05] Introduction and welcome to the America's Angriest Trainer: Vinnie Tortorich [0:25] Vinnie’s book: Fitness Confidential (co-authored with Dean Lorey) - you should get it. NOW! [1:13] How Vinnie came to write his book, an interesting and amazing story. [4:43] How the book came to be #6 in Amazon’s health and fitness category with an almost 5-star rating. [6:01] How and why Vinnie got into being a personal trainer, before there were personal trainers. [7:59] Some of the early “famous people” who Vinnie has trained and the stories behind how he met them. [10:37] How Vinnie took the “If you don’t look good, I don’t look good” philosophy and made a business out of it. [12:14] What is the most important part of what Vinnie does, taking people off of sugar and grains? [13:30] Vinnie’s current training schedule with a handful of clients every day, and why he will always be doing it. [14:44] Vinnie’s attitude about the fad diets that come along year after year, and a few stories about it. [18:55] How the paleo diet fits into the “fad diet” category, and how it doesn’t. Vinnie’s got an interesting perspective. [20:10] Christopher’s opinion about the paleo diet and fad diets… Vinnie asked him. [21:19] Why following a diet that had an “end” is setting yourself up for failure. [22:37] How Vinnie became known as “The Angriest Trainer.” [24:35] How the “anger” becomes a positive energy that Vinnie uses to motivate and guide people toward real nutrition. [29:25] Why Christopher thinks the people he’s working with are so highly motivated, and now it relates to a story Vinnie tells about children he has worked with. [35:43] Would the fitness community be better off to focus its attention on educating children about proper nutrition? [37:24] The story about the Disney “It’s A Small World” ride being re-engineered because the average rider is overweight. [38:55] No fat person wants to be fat… and how crazy our culture has become about the use of that word. [42:41] How can a person know if their doctor is truly knowledgeable about nutritional issues? [46:11] What does Vinnie think about Christopher’s lack of “qualifications” to be a nutritional consultant. [52:22] Things Christopher wants to talk about with Vinnie on a future show. RESOURCES MENTIONED IN THIS EPISODE The Cholesterol Conundrum PEOPLE MENTIONED IN THIS EPISODE Ivor Cummings Rob Wolf Dr. Tommy Woods Marion Nestle

Joe Friel has trained endurance athletes since 1980. His clients are elite amateur and professional road cyclists, mountain bikers, triathletes, and duathletes. They come from all corners of the globe and include American and foreign national champions, world championship competitors, and an Olympian. He is the author of ten books on training for endurance athletes including the popular and best-selling Training Bible book series. He holds a masters degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe conducts seminars around the world on training and racing for cyclists, multisport athletes, and coaches, and provides consulting services for corporations in the fitness industry. In this episode of the podcast, Christopher Kelly interviews Joe about a wide variety of topics. It’s a rare glimpse inside the mind of a pioneering coach that you’ll enjoy. Curiosity drives Joe Friel to seek answers for athletes. Joe Friel is a man driven by curiosity. His blog contains thousands of articles he’s written over the years, chronicling his studies of diet, exercise, and everything related to training and performance. He wants to know why things happen the way they do and how to use that knowledge to make improvements in health and performance. That curiosity is what has made him into a world-class coach, and he’s willing to share it with anyone who cares to listen. In this conversation, Christopher dives deep into that knowledge to find some gems. Fast After 50: An instruction manual for masters athletes. In 1998, Joe wrote the book Cycling Past 50. Turning 70 prompted him to revisit the science, and he started writing up his latest findings on the blog. The feedback from that series of posts was overwhelmingly positive, and so Joe was prompted to start work on Fast After 50. The book is well-referenced, accessible and prescriptive. Good coaches bridge the gap between science and experience. “If you don't look good, we don't look good” - Vidal Sassoon. Coaches make recommendations that work, even if they’re not backed up by science. Often, the science is playing catch up. For example, coaches knew that the Fosbury Flop and aerobars worked long before there was science to show why. That’s why it pays to know someone like Joe! Strength training is an incredibly important part of the mix for older athletes. That’s because as we age, we naturally begin to decline in muscle mass and therefore, strength. The right kind of strength training, varied through the year will enable older athletes to maintain their ability to compete at a high level and preserve their health at the same time. Joe Friel recommends working the larger muscle groups during the off season on a regular basis, as much as 3 times per week. Then, during competitive seasons, cutting back on the degree of weight training, but not stopping altogether. When followed, this practice helps older athletes maintain their strength, which impacts endurance and performance. Get the details to Joe’s thoughts about strength training on this episode. Here’s the outline of this interview with Joel Friel: [0:05] Welcome and introduction of Joe Friel - coach and author. [1:40] How Joe met the co-author of his book, The Paleo Diet for Athletes, Loren Cordain, and how he started practicing a Paleo lifestyle in the first place. [3:22] How the book “Fast After 50” impacted Christopher differently each time he read it. [4:28] What was it about Joe’s 70th birthday that inspired him to write this book? [6:33] How does Joe reconcile a situation when as a coach he knows something works, but there isn’t scientific evidence to prove it? [8:06] The differences between athletes and “normal” people and why many studies don’t apply across the board because of those differences. [12:02] Why decreased aerobic capacity declines as an athlete ages, and what they can do to prevent it being as severe. [15:46] How Joe came to the conclusion that most aging athletes are defaulting to training over long, slow distances. [17:22] How does Joe reconcile his beliefs on these issues with the research recently shown by Dr. Phil Maffetone. [20:13] Why do aging athletes begin keeping larger stores of fat? [22:05] Joe’s insights on how the accumulation of stress plays into these issues as well as how genetics impacts it. [24:51] Has the Paleo diet been helpful for his clients in keeping body fat off? [26:16] A 10% carbohydrate intake along with 60% fat: Joe’s personal diet ratios. [27:43] Why Joe doesn’t think a low carb diet will cause problems with high intensity workouts for aging athletes. [31:30] Carbohydrate loading before events: Joe’s opinion about the practice. [35:50] Why do older athletes lose muscle mass? What can be done to counteract it? [38:54] Strength training tips for older athletes. [40:43] Strength training suggestions for high performance athletes. [42:40] Joe’s response to the recent press coverage raising questions about the safety of endurance events. [45:41] How lifestyle issues figure into the safety of endurance athletes. [47:25] Joe’s thoughts about people who could be taking advantage of his knowledge and resources through coaching, etc. [49:15] Joe’s current coaching company and his role training coaches. [50:29] Resources Joe recommends. RESOURCES MENTIONED IN THIS EPISODE www.TrainingPeaks.com Joe’s book: Fast After 50 The cardiac stresses of excess exercise - blog post from Dr. John Mandrola Book: Fitness Confidential Joel’s blog: www.JoeFrielsBlog.com www.TrainingBible.com - Joe’s coaching company PEOPLE MENTIONED IN THIS EPISODE Loren Cordain Dr. Phil Maffetone Stephan Guyenet Tim Noakes Mark Allen Dr. John Mandrola Vinnie Tortorich

What does it take to become a world-class triathlete? If anyone knows, Mark Allen does. Mark is a six-time Ironman Triathlon World Champion. He was able to win his first Ironman in 1989, and his last 1995 at age 37. He has also excelled at the Olympic distance, winning the sport's inaugural World Championships in 1989 in Avignon, France, by more than a minute. He was also undefeated in 10 trips to the Nice International Championships, and from 1988-1990 he put together a winning streak of 20 races. In this candid conversation, Christopher Kelly asks Mark a wide variety of questions about heart-rate and training, nutrition, mindset, and much more. All of that and much more in this episode of the podcast. Mark’s first Ironman race, a successful failure. When Mark Allen saw his first Ironman race on television he was immediately intrigued. He wondered if he had what it took to even finish the race. He’d done no biking and very little running over the years but felt that being on the swim team in college would make up for it in some ways. It turns out he was right. Looking back now Mark sees that the cardiovascular development swimming had created in him translated into the physical endurance needed to be a good triathlete. Even though he didn’t win an Ironman race for some time, his first experiences showed him that with work and training, he could do it. Hear how Mark overcame the challenges to eventually become the “Fittest Man” in the world. It took 3 years of running before it “came easy” for Mark. Mark’s swimming background didn’t prepare him for the physical rigor that running demands. In swimming the body’s weight is entirely supported, but running is the exact opposite. Every step taken is a “pounding” of the body into an inflexible surface, so the transition was difficult and even painful. Those 3 years were a process of building up the fluidity of his running style, and the amazing thing is that he did all of it without a coach. That can be an encouragement to you, especially if you’re starting out. Everyone starts at the beginning and you can start where you are today and begin building the skills need to one day, possibly, become a world champion like Mark. Hear the rest of Mark’s story on this episode. 3 Things Mark learned as he pioneered the triathlon realm. Mark Allen was among those who could be considered the “pioneers” of the triathlon world. He began doing triathlons before there were coaches and before there was much science to tell us what the body needs and how it functions best in an endurance-type sport. As he competed alongside others, he learned three important things: #1 - You’re going to get plenty fit with less training than you think you’ll need. You can never do as much as you write down as part of your “ideal” program and in the end, you won’t need it. #2 - The bulk of your endurance training will happen when you’re astride the bicycle. As a result, you won’t have to do huge volumes of running to be ready for a triathalon. #3 - Because you’re doing 3 sports in one, you don’t have to do as much high intensity speed work as an individual sport athlete will.   The vital importance of mindset for endurance athletes. “Once that gun goes off, you have to deal with yourself.” That’s what Mark Allen says when talking about the neglected issue of mindset. All the numbers and training in the world don’t matter if your internal landscape is not developed. How will you handle it when something unexpected comes up? How will you handle seeing another athlete pull away from you. What will you do to keep your mind quiet and press ahead when things are not going as you expected. How do you deal with those mindset issues as a triathlete? Mark Allen has some great advice for you in this episode, so make sure you listen in to the conversation. Here’s the outline of this interview with Mark Allen: [0:05] Introduction of Mark Allen: The World’s Most Successful Triathlete [0:53] Mark’s athletic experience as a child and how he entered the world of triathlons at 24 years of age. [1:57] How swimming earlier in life “created” Mark to be a triathlete. [3:05] Beginning his triathlete career without much running or cycling background. [4:32] Working up the skills to become a practiced runner over a 3 year period without a coach. [7:00] Three “lightbulbs” that went on for Mark during his early years as a triathlete. [8:16] How much training does today’s triathlete do? [9:34] Why “heart rate” training is the very best way for athletes to train. [14:23] The ideas and philosophies behind Mark’s coaching practice. [16:09] How to correct for climate issues such as heat, humidity, etc. when using the heart-rate method of training. [19:23] The impact of a big meal, sickness, dehydration, and sleep deprivation on exercise and heart-rate. [21:53] Mark’s philosophy about using power meters as opposed to day to day observations about your situation and condition. [25:12] Where Mark would start with a new client to help them tap into stored fat reserves for energy instead of loading up on carbohydrates. [27:05] Mark’s general guidelines for macronutrient guidelines for endurance athletes. [29:34] When does an athlete know if they’re going too low-carb? [32:20] What is Mark’s opinion on the Paleo diet? Good? Bad? [37:36] Mark’s approach to biochemistry and when he adds that component to his normal training regimen. [40:15] Under what conditions would Mark send a potential client away? [43:21] What research does Mark keep up with and why? [44:34] The importance of mindset in racing and endurance sports and how athletes need to manage it well. [51:22] Is there a time that endurance athletes should move on to something else? [55:23] Where you can find out more about Mark’s coaching RESOURCES MENTIONED IN THIS EPISODE Interview of Mark by Phil Maffetone (Chris mentioned this) - http://philmaffetone.com/alleninterview/ Mark’s coaching website www.MarkAllenCoaching.com www.FitSoul-FitBody.com - Retreats Mark does with Brant Secunda PEOPLE MENTIONED IN THIS EPISODE Phil Maffetone - http://philmaffetone.com/about/ Brant Secunda - http://www.shamanism.com/brant-secunda/

Will Catterson is a high school maths teacher and competitive swimmer, and in February 2002 he was diagnosed with type 1 diabetes.  Will is amazing in that he immediately worked out that the  American Diabetes Association nutrition guidelines are wrong. From that moment onwards, Will has been striving to continue an active life without riding blood sugar rollercoaster. If you ever want to know about how much a particular food is likely to affect your blood sugar, just ask a type 1: "I would never wish type 1 diabetes on anybody, but it has given me a unique window into how the body operates... I only get into trouble when I eat something that requires a lot of insulin... if I eat a meal that requires a lot of insulin, it's just not going to go well. I know that the workout that I'm about to do or the competition that I'm about to attempt is just not going to go well." Since Will is a very competitive swimmer, I wondered if switching to a low-carb diet has affected his performance in the water: "I haven't noticed any detraction from my performance. The glycogen seems to last longer. And a typical swim meet will have about sometimes five races in a single half-day." Unfortunately, that's not where the story ends: "I still had some fatigue. And it wasn't making any sense. At first, I thought it was just I was over training. I remember even taking a couple of months where I was completely off, I was resting a lot. And I was still fatigued." "I remember climbing the stairs. I worked at a school that's two stories. And even with just 24 stairs, which should be nothing to an athlete, I remember a pretty significant burning sensation in my thighs just getting up two flights of stairs which seemed completely ridiculous. And it was really getting me frustrated. So that was one major symptom. Other symptoms were like sleep wasn't -- Sleep was okay. I just couldn't figure out why it wasn't great. I had the diet in place. I didn't have a super stressful job. I have a good relationship. Everything was, on the outside, was great. But my sleep was just not quite there. Those were the -- Oh, I remember the third symptom was bloating only after a workout. So I'd go to the pool and usually train on an empty stomach." Poor sleep, fatigue and bloating are the three most common complaints I hear. You're doing everything right--the Paleo diet, prioritising sleep, training appropriately, managing stress, and something is still not right. Now is the time to do some testing.  Will's results showed high cortisol, low testosterone, yeast overgrowth and an h. Pylori infection. For those of you that don't know, h. Pylori is a very famous bacteria known to cause stomach ulcers. Antibiotics can be effective, but I know that botanical herbs also work well: "It's not completely gone but ever since I completed the protocols that you had me on with supplements and the H. pylori and the yeast, that was the first symptom to really significantly decrease, as well as the fatigue and the sleep is much better too." But if everyone agrees that H. pylori bacteria is trouble, then why is your doctor not screening for it? "I've got several doctors. And I asked them all. It's sad, the endocrinologist, the doctor that treats diabetes, he just kind of shrugged it off and almost gave me a no answer at all. I think he might have said something along the lines of, "We'll test your testosterone." But when the total testosterone came out normal, he just forgot about it and said, "Well, I guess, you're just tired. Or maybe, well, you exercise a lot so, therefore, of course, you're tired." "That was totally unhelpful. My general practitioner was a little bit more interested, but he had no answers. In fact, I brought up the H. pylori with the general practitioner, and I have a copy of this email. I should send it to you. When he found out that I had H. pylori, and I asked him how to treat it, he suggested the course of antibiotics. And I asked him, "Is there any way that I could get rid of those without doing antibiotics?" "When I asked him if this was possible to do without antibiotics he said flatly no. He emailed a GI doctor while I was in the office with him, and he replied almost immediately and he said, "There is no known alternative cure for H. pylori." March 2015: August 2015: In just a few short months, Will has been able to turn everything around: "It's just making things so much easier. It was really kind of depressing to walk up two flights of stairs and feel fatigued. It was just the sort of message on a daily basis that, Hey, something is wrong. And now that's gone. In fact, I was just thinking about it this morning as I was walking up to my classroom and thinking, Man, that's so cool. I feel a normal amount of fatigue by climbing 24 stairs. Also, I slept through the night last night, and it was -- I mean, that in of itself is pretty cool. I woke up, and my alarm went off pretty early unfortunately because the only time I can get in a swimming workout is about 5:30 to 6:45. But the workouts, I've even moved up a lane. I'm generally in the fast lane at the pool, but there are two fast lanes and so I just recently I've bounced around a little bit and even sometimes can jump into the superfast lane. It's just really nice to be able to do the performance that you know you're capable of. Like you know that you've got this in you." And that for me, is the essence of my motivation for testing and correcting biochemistry. You may not be the best athlete in the world, but at the end of this process you will know all the hard work is yielding your very best performance. I would like to thank Will for recording this interview with me. Leaving my job at the hedge fund to do this work has not been easy, but this privilege makes up for it a thousand times over. Do you know someone with type 1 diabetes still struggling with the blood sugar rollercoaster? Please, share this story. Or are you a type 1 doing everything right and still struggling? Get in touch, together we can figure it out.

I don't think many people heard this interview with Robb Wolf when it was originally broadcast back in June 2014.  At that time, the Nourish Balance Thrive podcast didn't exist, and Julia and I awkwardly broadcasted it on our other show called the Paleo Baby podcast. Robb is an amazing guy. With his second child just weeks away, he must have had so much on his mind at the time of this interview, and yet he delivered an incredible hour of wisdom. Sadly I don't think much has changed in the past year or so. Rather than greater acceptance as something you ought to try first, the Paleo Diet has continued to be misunderstood by the mainstream media. No this is not necessarily a low carb or high protein diet! The strawmen arguments will not die. Listen to the interview and let me know what you think. Do you have questions for Robb? Perhaps I could get him back onto the show to answer them, let me know in the comments below. You can hear me on Robb's show here.

Gabriela Schneider is the Primal Blueprint Certified Expert, young science writer and cook behind beyondthebiteforlife.com. Gabriela has been using a combination of the autoimmune immune protocol, a ketogenic diet, and the PK protocol to treat her neurological chronic Lyme disease. About a year ago Gabriela was kind enough to gift us this guest post on the PK protocol for Lyme, and since then the article has been viewed over 6,000 times for an average of five minutes. Gabriela's blog has lots of fantastic ideas recipes for those eating according to the autoimmune protocol, and I'd also highly recommend her Instagram account. The book I mentioned the interview is called Healing Lyme by Stephen Buhner. During the interview, Gabriela mentions Dr. Kaslow, but meant to say Dr. Cahill (in reference to her parasite doctor).

I've got my wife Julia (Julie) Kelly on the podcast this week to answer some frequently asked questions that she receives during nutrition coaching sessions. We didn't get time to cover everything, so I think will do another follow-up show later.  The questions are: Why do you do this? What makes you different? What's the difference between a food scientist and registered dietician or nutritionist? Marty Kendall of Optimising Insulin recently linked this article on the Diabetes Australia website. I think this is solid evidence to support Julie's decision not to become registered or licensed. How many calories should I eat? Do I need to track calories? How many grams of carbohydrate, fat and protein should I eat? When will I lose weight? I still haven’t lost any weight, when’s that going to happen? Do I need to be in ketosis? What should I eat for breakfast? What about when I'm travelling? Can I bend the AIP rules? Pictured below, our daughter Ivy. Ivy eats exactly the same food we do. Did we miss your question? If so, please leave it in the comments section below will be sure to answer it in the next episode.

Professor Tim Noakes is a towering but controversial figure in the health and fitness world, having written more than 50 scientific books and articles covering a variety of topics that challenge the industry standards of both medicine and sports nutrition. After discovering that the current international dietary guidelines have little basis in science, Tim Noakes began his own research on the effects of dietary protein, carbohydrate and fat. His research convinced him that a high-fat, low-carb diet is the best option for many people. In today’s episode Christopher Kelly chats with Tim about the benefits of a low-carb, high-fat diet, but not before covering the issue of hydration for athletes and why more harm than good is being done by the promotion of an overhydration myth. This is an engaging, thought-provoking conversation you won’t want to miss. Is it true that endurance athletes need to overhydrate in preparation for competition? In his book “Waterlogged,” Professor Tim Noakes gives a definitive, “No” answer to that question. His studies have proved again and again that the body itself is the best regulator of proper and necessary hydration and will push every person on the planet toward drinking when it is truly needed through the sensation we call “thirst.” He holds that this is equally true for endurance athletes. Professor Noakes and Christopher Kelly spend the first part of this conversation discussing the research and reasons for his contentions about hydration and discuss the terrible effects overhydration can and has produced. Professor Tim Noakes’s surprising path to a low-carb, high-fat diet. Professor Tim Noakes has been a marathon and ultramarathon runner for most of his adult life so he’s long known the general correlation of good nutrition for performance. But when he returned to school to receive a medical education he bought into the standard nutritional guidelines touted by the medical community. Correspondingly, his personal dietary habits changed, and in time a decline in his personal health followed. As he began to see the reality of his own health Tim was motivated to find an answer. A book recommendation from a friend turned his thinking back to the low-carb, high-fat way of eating (banting) and his health turned dramatically toward the better in a relatively short period of time. You can hear the entire story of Professor Noakes’s discoveries and how it’s resulted in the creation of his program “The Real Meal Revolution” in this episode. A real answer for type 2 diabetes. Professor Tim Noakes is one of many who is living proof that type 2 diabetes can be reversed. After experiencing his own health struggles caused by adherence to the dietary guidelines promoted by the medical community, he became diabetic himself. His path to healing came from rejecting the status quo dietary recommendations and adopting what his research was showing to be much better… a low-carb, high-fat diet. You can hear his story of how that change came about, the dramatic impact it has had on his life, and testimonies of the many people who have followed his dietary recommendations and seen their type 2 diabetes reversed. It’s an illuminating conversation on this episode of the podcast. The Noakes Foundation: Supporting a global dietary revolution to reverse obesity and type 2 diabetes. After being left frustrated by a decline in his personal health, Professor Tim Noakes has made it his mission to reverse the global trends of diabetes and obesity. The Noakes Foundation is the organization he’s formed to conduct research and disseminate its findings in order to be a catalyst for that change. The foundation’s purpose is to reveal what genuine healthy nutrition looks like and, in doing so, make a difference in the lives of millions of people. Tim Noakes’s work is poised to shake the health/nutrition world, and hopefully, the entire world beyond that. In this episode, Professor Noakes will speak about his findings, why obesity is an unnatural state for the human body, and how his research and experience has led him to a dietary solution for type 2 diabetes. Be sure to listen. Here’s the outline of this interview: [0:05] Introduction of Professor Tim Noakes, writer and researcher. [1:43] Introduction to today’s two topics: Hydration & Low Carb Diets. [2:26] How Tim’s book, “Waterlogged” has impacted Christopher and how the issue of hydration is a life and death issue. [4:57] Professor Noakes’s response to the claims that thirst indicates a loss of hydration and a loss of power for athletes. [8:57] Why the right approach to hydration is to monitor it by thirst, not amount. [10:38] How does specific gravity relate to issues of hydration? [12:01] How the feedback loops in human physiology impact things like thirst, weight loss, and others. [13:38] What causes an afternoon loss of energy? Eating too much sugar. [14:30] Intestinal hyperpermeability: Does dehydration cause it? [17:57] How Professor Noakes got into studying the low carb diet. [24:20] Professor Noakes’s opinion about the recent study done by the NIH, written by Kevin Hall. [26:31] Why hunger and obesity are a brain issue, not a metabolism issue. [28:58] How the low carb, high fat diet has impacted Christopher’s sports performance. [30:34] How does Professor Noakes define insulin resistance? [31:58] What are the markers one should watch for in terms of diabetes? [35:56] Professor Noakes’s prescription for diabetes and what we could do to avoid it in the entire population. [42:25] Can insulin resistance be reversed? [45:00] Professor Noakes’s upcoming study of the patients who say that switching to a “banting” diet has cured their Type II diabetes. [47:56] How might a low carb diet impact the production and health of red blood cells? [48:54] Why traditional medicine fails and how complementary medicine makes a huge difference. [52:27] What is the Real Meal Revolution and why has it been so successful? [57:46] Who is this real meal revolution for? Is it only therapeutic? [1:02:26] Steps Christopher has taken with his 2 year old daughter in terms of her nutrition. [1:05:42] Professor Noakes’ final comments: Why traditional medicine got it all wrong and what should be done instead. RESOURCES MENTIONED IN THIS EPISODE Books: Challenging Beliefs, Memoir of a Career by Tim Noakes Waterlogged by Tim Noakes The New Atkins For The New You, by Professor Westman, Professor Phinney, and Professor Volek Raising Superheroes Principles of Healthy Diets by Weston Price Other Resources: Kevin Hall’s NIH study referenced N-acetylcysteine Berberine The Real Meal Revolution Program Ketone breath meter PEOPLE MENTIONED IN THIS EPISODE Eric C. Westman Stephen D. Phinney Jeff S. Volek Kevin Hall Dr. Tommy Wood Weston Price Professor Jay Wortman

Kevin Hall’s study “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity” was picked up by almost all the popular news outlets. The BBC, The Guardian, Time Magazine, The Washington Post and LA Times all weighed in. Stephen Guyenet and Bill Lagakos both wrote very interesting articles worthy of your attention. The examine.com and NHS commentary were also good. Dr. Tommy Wood described the study as “groundbreaking” and “the most well designed and best controlled ever”. From the title, the conclusion was clear, the low-fat diet resulted in more fat-loss than the low-carb diet. Unfortunately, and as always, it’s a bit more complicated than that. Professor Richard Feinman described the study as "a very distressing paper", not for its conclusion, but for the missing data. "Nobody loses an average amount of weight," said Feinman, "habeas corpus datorum" (show me the body of the data). During the interview, Dr. Feinman mentions QED Statistics, and the two studies “Carbohydrate restriction improves the features of Metabolic Syndrome. Metabolic Syndrome may be defined by the response to carbohydrate restriction” and “Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base”. Richard David Feinman is Professor of Biochemistry at the State University of New York (SUNY) Downstate Medical Center in Brooklyn, New York. Dr. Feinman’s original area of research was in protein chemistry and enzyme mechanism, particularly in blood coagulation and related processes. Dr. Feinman has talked about flawed studies on my podcast once before. Dr. Tommy Wood is a qualified medical doctor, graduating from Oxford University in 2011. He has a previous Bachelor's degree in Natural Sciences and Biochemistry from Cambridge University. After working as a junior doctor in the UK for two years, Dr. Wood is now working towards a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. Tommy is a regular contributor to my podcast, and for that I am ever grateful. Addendum, 7 September, 2015 During the interview, Dr. Feinman said, "They've chased out everybody who has integrity". This statement was the result speaking of-the-cuff, and what he meant was "They’ve chased out everybody who can’t put up with the state of the field. The remaining ones may have great integrity but greater tolerance for the mess in nutrition".

I've just got back from three wonderful weeks of travelling in the UK, and while I was there, I ran into some old friends who've been listening to my podcast. "Lots of great information, but not much prescriptive," they said. "What the heck is it that you do for a living now?". Well, that's the question that this show attempts to answer.  And who better than Amelia to help me describe what it is that we do at Nourish Balance Thrive. Amelia and I have been working together for about a year now, and I'm proud to announce that she's now my first full-time employee. In a nutshell: Nourish Balance Thrive is the wellness programme created by athletes, for athletes. We've had great results recommending a Paleo diet, especially The Whole30 and Autoimmune Paleo protocol, along side environment hacks to improve sleep and manage stress. We don't design training plans, but we do recommend walking and lifting heavy things. If you're already doing these things and aren't getting the brochure experience, then now might be a good time to start doing some testing. Each set of results are unique, but the set of tests I use don't vary much. The tests are: The BioHealth 205 Adrenal Stress Profile The Genova Diagnostics 0091 Organix Comprehensive Profile The BioHealth 401H GI Pathogen Screen A basic blood chemistry with CBC, CWP, iron panel, Vitamin D, A1c, insulin, homocysteine, B12, folate and more. Am I missing a test you've found to be helpful? Let me know in the comments below. I know from personal experience that when you've been feeling like crap for a long time, perception of normal becomes distorted. You can now quantify your normal and track its improvement using my Health Assessment Questionnaire, coded by my own fair hand using the Python programming language. In the show, I mentioned this LED lighting kit.

I've got Dr. Tommy Wood back on the podcast to talk about supplementing with carbohydrates for endurance performance. I had a terrible time with maltodextrin-based sports gels back a few years ago, and I've since noticed that some of the best athletes I know do well on long rides without eating anything. But still, the studies show a clear advantage in supplementing with carbohydrates during workouts lasting longer than one hour. Luckily Tommy is here to help me understand the studies, the potential pitfalls and the biochemistry of supplementing with carbs. For the past couple of years, I've been supplementing with UCAN Superstarch during long, hard workouts and races. I think of UCAN as the training wheels that enabled me to be a better fat burner. Now I'm left wondering, is there something out there that works better? Or is there something as good but cheaper, e.g. waxy maize? Or fructose? Tommy and I intend to find out which is best for me using an oral glucose tolerance test. In the show, I mention the UCAN study, and also these two studies on waxy maize and fructose. I also said that I wasn't sure whether or not I'm ketosis. I've since measured blood ketones at 2.1 mmol/L and six green flashes on a Ketonix Sport breath meter.

On the show this week, author and podcast host Jimmy Moore. I wanted to get Jimmy on to talk about his new Ketogenic Cookbook. I have a paper copy of the book, and I love it. The pictures are big and beautiful, and there's tons of variety. Who said a ketogenic diet is too restrictive? It's just not true. For those of you that don't already know, I've been working with Jimmy over the past few months in an attempt to him break through a fat-loss plateau. Jimmy has done blood, saliva, urine and stool testing, and I've been helping him understand the results. Jimmy published his results and then broadcast the interview in which I do the interpretation. In this episode, I'm joined by my wife and food scientist Julia to discuss the changes that Jimmy has made to his diet. Julia recommended going dairy-free for a month and introducing a wide variety of non-starchy vegetables.  In the interview, I mention the uBiome test.

Amir works for a large technology company in Silicon Valley and came to me for help to resolve his chronic inflammation, bloating, allergy and food sensitivity issues: I couldn't eat a piece of food without feeling sluggish afterwards right away, to the point where it would really interfere heavily with my job and the work that I was doing. I have to perform at work. It's quite challenging not to be able to think clearly throughout the day. It was to the point where I was really dreading foods. The Paleo diet has been extremely helpful, and AIP even better: The last two months I've been very strict on my diet, I mean, very, very clean living, no booze, no nothing. I think that also makes a big difference. For the past two months, I would say I've been doing exceptionally well. Diet and lifestyle hacks are always helpful, but if you don't get the brochure experience, then it's time to do some testing to figure out why. In Amir's case, we found low cortisol (a.k.a adrenal fatigue) and small intestinal bacterial overgrowth (SIBO). And now:  On good days, I feel outstanding. I see it in my physical performance and when I look in the mirror too. A lot of the drawbacks that I had before are pretty much gone. I feel really energetic. I picked up lots of new hobbies, actually, which is an indicator of feeling like you have more energy to tend to the things that you want to do. I think that was the goal overall, just making sure that I can do the things again that I like. On the left, Amir's organic acids result from July 2014, on the right, the April 2015 retest. Each row describes an abnormality; fewer is better.

Functional Medicine expert Dr. Michael Ruscio lectures to doctors and students nationwide and runs a private practice in California. I first became aware of his research through a series of excellent Robb Wolf podcasts, here, here and here. Dr. Ruscio now hosts this podcast that I've been enjoying tremendously.  Over the past few weeks, I've been developing a tool to help people better understand their µBiome test results and open up the possibility of automating analysis of the bacteria that reside in our guts. This type of microbiota testing goes beyond the core of what I do at Nourish Balance Thrive, and I was keen to get Dr. Ruscio on to discuss its potential clinical relevance. Dr. Ruscio is open to the idea of testing and manipulating the microbiota but feels that the association between test results and health outcomes are not yet understood. Furthermore, Dr. Ruscio remains skeptical that we can "custom manipulate the microbiota" to produce a health outcome. I also couldn't resist the opportunity to ask Dr. Ruscio about his thoughts on treatment for small intestinal bacterial overgrowth (SIBO).  Have you done the µBiome test? Did you find any bifidobacteria? Have you been able to manipulate the results using probiotics and prebiotics?  Was there any association with your health or athletic performance? Let me know in the comments section below.

Dr. Tommy Wood is a qualified medical doctor, graduating from Oxford University in 2011. He has a previous Bachelors degree in Natural Sciences and Biochemistry from Cambridge University. After working as a junior doctor in the UK for two years, Dr. Wood is now working towards a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. I was inspired to record this interview by the questions I received after people heard my interview with Jimmy Moore in which we review his recent lab work. To keep in balance, we have both positive and negative ions in the blood. The positive ions (cations) measured on a basic blood chemistry are sodium and potassium. The negative ions (anions) are chloride and bicarbonate. Just to confuse you, bicarbonate is labelled CO2. The anion gap is the sodium plus the potassium minus the chloride and the bicarbonate. Put another way, the anion gap is the unmeasured anions in the blood. The anion gap is a calculated number and is relevant because the greater the number, the greater the likelihood of an acidosis. The only way to know for sure is to analyse blood gas. If you have an anion gap greater than 30, then it's very likely you have an acidosis. In the show, I mention the Khan Academy Chemistry module and Bryan Walsh's Metabolic Fitness Pro training course. Both of these have helped me understand blood chemistry. Have you run a basic blood chemistry recently? What was your anion gap?

Patrick Arnold is an organic chemist renowned in the field of performance enhancement and sports supplements.  Patrick first hit the public eye in the late 1990’s when he introduced androstenedione (“Andro”) to the world of professional sport. Patrick has since turned his attention away from prohormones and towards exogenous ketone supplements (BHB). Will ketone supplements ever be banned from sport? Patrick thinks not: It's a good question. No. I can't see how it could possibly be a banned substance. I mean, BHB is present in many foods, be it in small levels. BHB is naturally occurring in your body. It's a actual energy substrate. It's an actual nutrient. I mean, it's right there along with protein, carbs and fats. I've been using KetoForce for almost two years now in mountain bike, gravel grinder and cyclocross races. Of course, I don't know if it improves my performance, but 30ml (three capfuls) reliably raises my blood ketone levels by about 1.5mmol/L. I make KetoForce more palatable using this recipe, courtesy of the late Chef Rachel Albert: 30ml of KetoForce 250ml (8oz) of water The juice of half a lime One teaspoon of apple cider vinegar Rachel used Stevia, I skip it More recently, Patrick has introduced KetoCaNa, a more palatable and portable powdered form of BHB. Are you using ketone supplements to help with your athletic performance? What sport? Have you been able to quantify the difference? Please, let me know in the comments below.

In this episode, I'm joined again by Toréa Rodriguez FDN,  a former biochemist, Silicon Valley executive, and professional pilot. Now she is a Certified Functional Diagnostic Nutrition practitioner and health coach herself. We discuss her current progress with her Hashimoto’s, gut healing protocols and her personal experience using an AIP low inflammatory diet. Toréa now works full-time helping other people recover from autoimmunity. Book a free consultation to find out how she can help you.  

Reed is a Nutritional Therapist and Founder of the Functional Diagnostic Nutrition® (FDN) Certification Course. Reed is known as one of the most successful and experienced clinicians in the world today, having provided functional lab assessments to over 11,000 people for hormone levels as well as adrenal, digestion, detoxification, mucosal barrier, pathogenic, bone density and diet-related health problems. He served as the Health Director and Case Manager at The Better Health & Wellness Center in Poway, California for over eight years before launching the FDN Certification Course. FDN is one of the training courses that I completed before launching Nourish Balance Thrive, and I would highly recommend it to anyone looking to uncover the cause of their health complaints. You never know, it may just lead to a career change! Find out more and sign up for the FDN course.

My guest Dr. Tommy Wood is a qualified medical doctor, graduating from Oxford University in 2011. He has a previous Bachelor's degree in Natural Sciences and Biochemistry from Cambridge University. After working as a junior doctor in the UK for two years, Dr. Wood is now working towards a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. Takeaway message: do not take antioxidant supplements during or immediately after working out. Increased production of reactive oxygen species (ROS) leading to cellular oxidative stress is linked to numerous pathologies including cancer, diabetes, and neurological diseases [1–4]. Oxidative stress can be measured using the organic acids P-Hydroxyphenyllactate and 8-Hydroxy-2’-deoxyguanosine (8-OHdG). The former is a marker of cell turnover and the latter a breakdown product gaunine of DNA. Many tissues can produce ROS during exercise [5], and so it makes intuitive sense that over-exercising athletes are prone to the deleterious effects of oxidative stress and should increase their antioxidant intake accordingly. More recent evidence suggests that exercise is in fact an antioxidant [6] and taking antioxidant supplements during or immediately following exercise may shut down the beneficial adaptations [7-8]. During the interview, Tommy says “Superoxide is basically just a normal oxygen molecule with an extra electron attached to it” and would like to add: “To be correct, superoxide is oxygen that has lost an electron, leaving it was a "spare" (extra) unpaired electron. It is oxygen that has become oxidised. Though technically oxidation is the loss of an electron (reduction is the gain of an electron), some processes in the body involving the gain of electrons will add to oxidative stress if they are not completed fully. For instance, this is often seen in mitochondrial dysfunction.” I mentioned Bryan Walsh’s Metabolic Fitness Pro training course and the Khan Academy chemistry module. Is content this technical useful? Let me know in the comments section below! References [1] Valko, M.; Rhodes, C. J.; Moncol, J.; Izakovic, M.; Mazur, M. Free radicals, metals and antioxidants in oxidative stress-induced cancer. Chem. Biol. Interact. 160:1–40; 2006. [2] Xie, K.; Huang, S. Regulation of cancer metastasis by stress pathways. Clin. Exp. Metastasis 20:31–43; 2003. [3] Wei, W.; Liu, Q.; Tan, Y.; Liu, L.; Li, X.; Cai, L. Oxidative stress, diabetes, and diabetic complications. Hemoglobin 33:370–377; 2009. [4] Reddy, V. P.; Zhu, X.; Perry, G.; Smith, M. A. Oxidative stress in diabetes and Alzheimer's disease. J. Alzheimers Dis. 16:763–774; 2009. [5] Powers, S. K.; Jackson, M. J. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiol. Rev. 88:1243–1276; 2008. [6] M.C. Gomez-Cabrera, E. Domenech, L.L. Ji, J. Viña, Exercise as an antioxidant: it up-regulates important enzymes for cell adaptations to exercise. doi:10.1016/j.scispo.2005.06.012 [7] Michael Ristowa, Kim Zarsea, Andreas Oberbachc, Nora Klo Michael Stumvollc, C. Ronald Kahne, Matthias Blu, Antioxidants prevent health-promoting effects of physical exercise in humans. doi:10.1073/pnas.0903485106 [8] Tina-Tinkara Peternelj and Jeff S. Coombes, Antioxidant Supplementation during Exercise Training, Beneficial or Detrimental? doi:10.2165/11594400-000000000-00000

In Robert's own words: My background, I imagine, is pretty similar to many of your clients. Alpha male, hard charging, recreational athlete. As a husband, father, runner and self employed software developer, I have a pretty busy life where each minute of the day is always allocated. Time management is my top priority. Looking back the writing was on the wall for me in 2009, when training hard for Berlin marathon I was noticing ebbs and flows in my energy levels on training runs. Still it was a good year, I ran a PB of 2:31 at Berlin and felt that if I took away the heat of that day, I would have achieved a lifetime goal of sub 2:30. I picked up an injury not long after Berlin and from then on, it was a continual spiral downwards. The more, and the harder, I trained the worse the performances got and the more injuries and illnesses I picked up. I fell into the typical vicious circle of dipping performance, the solution was to train harder. This lasted for 5 years, when almost at the point of giving up the sport, I heard Chris on the Ben Greenfield podcast. In the podcast, Chris talked about self testing and the knowledge that can be gained from these tests. I’d already looked at the UK equivalent of 23andMe and I had also carried out the Genova Hormone Panel (Testosterone, Adrenal, Melatonin) prior to speaking with Chris as I’d started to become more interested in what makes us work, or not as the case was! So, I had the results from these tests, but really had no idea what I needed to do with the information. This is when I contacted NBT and after an initial chat with Chris he came up with an immediate adrenal recovery plan that included supplements, stress reduction techniques and alterations to diet. Chris was brilliant in sourcing the supplements I needed in the UK and provided a plan and protocol to follow. In the meantime we arranged the Organix Profile and 401H Pathogen screen tests to get a deeper understanding of where things might be going wrong. The results of these tests proved to be a real eye opener and at the same time not surprising. I had issues with yeast overgrowths in the gut and issues with energy systems pathways. This explained the gut issues I had been experiencing for, well, years!  The issues in energy production and utilisation really struck home as I have always had the engine (VO2Max Lab tests proved that), but lacked the fuel delivery system. I could run 100+ miles a week in the hope of building that endurance base, but all I was doing was running myself into the ground, overstressing the adrenal hormone production, while trying to fuel on copious amounts of simple sugars and starches, which further stressed my already over stressed state. Chris and NBT have turned this 10+ years of self abuse around in 3 months. Although there is a long way still to go, I feel brilliant. I can’t express my gratitude to the team at NBT for that. Running is such an important part of my life, it is part of my definition. My training over the last 3 months has been better than I could ever have expected. At 42 years old, I have a real desire to train again and race hard, I know there are PB’s still in me. I could not have got to where I am now, never mind in the future, without Chris and Nourish Balance Thrive.

Richard David Feinman is Professor of Cell Biology (Biochemistry) at the State University of New York (SUNY) Downstate Medical Center  in Brooklyn, New York. Dr. Feinman’s original area of research was in protein chemistry and enzyme mechanism, particularly in blood coagulation and related processes. His recent book “The World Turned Upside Down. The Second Low Carbohydrate Revolution” describes how “How the science of carbohydrate restriction arising from a rag‑tag collection of popular diets defeated the powerful low‑fat army and became the default approach to health.” The whole book oozes wisdom and dry wit decades in the making, but for this interview I decided I wanted to talk about part two: "Policy and the mess in nutrition". Chapter 16 begins a discussion of flawed medical studies and how you can spot them.  My take away from the interview: Start with a solid review paper with lots of authors, e.g. this one. Drill down from there into the citations. Look at the pictures (figures) first. Pictures tell you the author is trying to teach and not snow you. It’s not OK to omit a citation. Habeas corpus datorum - “show me the body of the data”. Does the data support the conclusions? There is no gold standard for scientific studies; it depends on what question you’re trying to answer. The first 25 pages of biology textbooks are a good place to build the prerequisite knowledge. Older editions are cheaper and perfectly fine for this purpose. All universities offer a great degree in biology, so find out what the accompanying textbook is. During the interview, Richard mentions Lippincott Illustrated Reviews: Biochemistry and the book I have is Marks' Basic Medical Biochemistry. Also of tremendous value to me as an education tool, Bryan Walsh's Metabolic Fitness Pro training course and the Khan Academy chemistry module.  

On the show this week, local talent Carolina Gomez-Villafañe​. Carolina is a cyclocross racer for the elite women's team Vanderkitten and was the first Argentine to represent at the World Championships in Tabor earlier this year.  Carolina is unlike most of the people I work with in that she's new to the idea of a Paleo diet. My hope is that some subtle tweaks will resolve her digestive complaints and improve her recovery. During the interview, we discuss Carolina's recent blood chemistry. I'm confident the follow-up will show quantifiable improvement from the changes I recommend.  Carolina recommends YogaGlo, and as always I talk about the guided meditation app Headspace. Did I miss something? Let me know in the comments below! Follow Carolina on Facebook and Instagram.

On the show this week, Kevin from the Rebooted Body podcast. I wanted to have Kevin on to talk about his program because I think it offers a level of interactivity, support and accountability that I will never be able to achieve in a scalable way with one-on-one coaching. In the podcast, Kevin talked about the fascinating connection between the Kaiser ACE evaluation score and failure to Reboot. How do you score? Let me know in the comments below. Click here to find out more about the Rebooted Body Program.

In 2013, I broke my leg training for a local mountain bike race. I tried to convince myself and everyone around me that continuing with my training in preparation for a more important race later that summer was a normal thing to do. Looking back I recognise this behaviour as exercise addiction. I didn't want to stop because I was fearful of living without the high that returned me to what I now consider to be a reasonable baseline. This addiction was a symptom of other underlying issues revealed using home health testing. Is your training a healthy endeavour helping achieve your competitive goals or is it a crutch helping you manage your adrenal fatigue symptoms? Leave a comment below and let me know!

On the podcast this week, elite mountain biker Sarah Kaufmann. Sarah suffered a mono infection a couple of years ago and has since been struggling to find her best form. Her recovery slowed, and insomnia set in. This together with digestive distress prevented from reaching her full potential on the bike. Switching to a Paleo type diet helped, but it hasn't been enough. After hearing me speak on the Robb Wolf podcast, we set about figuring out the underlying cause of her issues using salivary hormone, stool and organic acids testing. The saliva result showed low cortisol, low DHEA and incredibly low progesterone. Organic acids showed problems with fat burning, energy production, folate deficiency, inflammation and oxidative stress. The stool test found a blastocystis hominis infection. In addition to further diet and lifestyle changes, Sarah has taken supplements to address some of the problems we found. She now feels much better; her recovery times have improved, but still I feel like we're not there yet. Listen in to hear Sarah's very candid account of the changes that both helped and hindered. Are you looking for a paleo friendly coach that takes a minimalist and holistic approach? Sarah is a has a limited capacity to take on more clients. Email her sarah@plan7coaching.com Photo credits: Scott Kingsley Photography and Dave Kozlowski.

I know from experience that stress and stress physiology play an important part in our health and athletic performance. People frequently come to me for help with stressors that I can do nothing about--first responders and professional athletes are good examples. Sometimes I encounter psychological stress that I can't help with because I don't understand it--body image associated stress imposed by the fitness industry is one such example. Having been a fitness model herself, my guest Maddy Moon knows exactly how body image stress can have negative health consequences, and she now runs a program designed to help people live their lives without food rules. Maddy is also the author of the new book The Perfection Myth: How to Break Free from the Dogmatic Chains of Health and Dieting. Consider this interview part of my continuing education. Are you finding new found food rules overly stressful? Please let me know in the comments section below.

I've wanted to record this podcast for a LONG time. Back when I first started bike racing and training, I would go everywhere with a ginormous CamelBak containing 2L of water. Then when I transitioned off the sugary sports supplements, I noticed that I was less thirsty. Then I read Waterlogged, and suddenly it all made perfect sense. Conventional hydration wisdom is all based on faux marketing science! Or is it? This quote from Dr. Bryan Walsh: "If plasma is 93% water and you lose 0.5% of total body water, it will increase the viscosity of the blood a bit, which causes more work for the heart. How much work? I'd have to look that up, but the viscosity is considered one of the factors that determines something called Total Peripheral Resistance (along with length and diameter of arteries). Increase viscosity, increase TPR, increase the workload on the heart." I'm sure this statement is right, and yet this seemingly deleterious effect appears to have no bearing on athletic performance. My guest today is Dr. Tommy Wood, a qualified medical doctor, graduating from Oxford University in 2011. He has a previous Bachelors degree in Natural Sciences and Biochemistry from Cambridge University. After working as a junior doctor in the UK for two years, Dr. Wood is now working towards a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. Tommy writes his blog and for Breaking Muscle, and co-hosts the Eat Better with Paleo Britain podcast. Have you noticed a decreased thirst since switching to a healthy fat, lower carbohydrate approach to training? Leave a comment below and let us know!

Being there to witness the return of a person's vitality is an amazing thing. The initial conversation is hard; usually the person is tired, frustrated and confused. As time goes by their sense of humour returns--that's when I know the program is working. Megan Melack is a pro mountain biker from Santa Cruz and an exception to this rule. Megan always sounded bright and bubbly, even when she was clearly feeling downright awful. The only visible improvement from my perspective was her ability to train! The three tests that Megan ran to figure out her low cortisol and Candida overgrowth problems were the Genova Diagnostics Organix Comprehensive Profile, BioHealth 401H GI Pathogen Screen and 205 Adrenal Stress Profile. Are you suffering from hormonal and digestive issues and having a hard time figuring out what to eat? Book a free consultation and let me help you figure it out.

Dr Lynda Frassetto is a medical doctor and Professor of Medicine and Nephrology at the University of California San Francisco. She is the director of a clinical research center at UCSF, supervises patient care at three of the University’s hospitals, and helps teach courses on improved communications and behavioral stress modification techniques. Dr Frassetto is currently recruiting for the PCOS Paleo study! You can find out more about the study on the UCSF site, and also on clinicaltrials.gov. That aside, this episode is all about the kidneys. I first became interested in the kidneys after a urinalysis detected calcium oxalate crystals, and I started to worry about stones. I soon realised that the kidney's role in red blood cell production, gluconeogenesis and the regulation of blood pressure, electrolytes, pH and fluid balance is far more interesting than anything to do with filtration. In the interview, I mention two papers linking the ketogenic diet to kidney stones. They are: Furth SL et al. Risk factors for urolithiasis in children on the ketogenic diet. Pediatr Nephrol. 2000 Nov;15(1-2):125-8. http://pmid.us/11095028. Sampath A et al. Kidney stones and the ketogenic diet: risk factors and prevention. J Child Neurol. 2007 Apr;22(4):375-8. http://pmid.us/17621514. Does anyone know how to make steak and kidney pie that doesn't smell like pee? Julie made it once, and when she opened the oven door the kitchen smelled like a dairy shed. Leave your recipe in the comments section below!

Clay is the fourth-generation owner of a Tennessee funeral home and never was there a guy more invested in his future health. Originally Clay approached me for help with tackling a yeast overgrowth, and boy, have we come a long way since then!  Listen to the audio or read the transcript for the full story as Clay's is an interesting and unusually complex case. Charging a friend money for something you'd happily do for fun is strange and difficult. We worked together as peers, and I couldn't be happier with the results.  No surprises that Clay is doing Bryan's Metabolic Fitness Pro biochemistry course. I think you should too. 

Dr. Grace Liu, PharmD, AFMCP, is a functional medicine practitioner with an international functional medicine practice that includes nutritional consultations, integrative laboratory analysis, and personalized counseling. I first became aware of her work last summer at the Ancestral Health Symposium where she presented the idea of an ancestral core microbiota. Over the past couple of years, I've been lucky enough to meet many gut experts. Dr. Liu is the first that can review a bacterial taxonomy from a fecal sample and give a meaningful research and practice orientated narrative. The taxonomy I have came from the results of taking part in the American Gut Project. A faster way to get hold of the data is uBiome. These tests are great if you're feeling pretty good. If you have any chronic health complaint, you will be better off first doing a test like the BioHealth 401H or Doctor's Data comprehensive stool analysis with parasitology. Dr. Liu's blog and podcast are fantastic resources for anyone interested in better understanding in the inner workings of the gut and improving their health. Look out for her next presentation at PaleoFX. In the interview, we mention the keystone species: Faecalibacterium prausnitzii, Bifidobacterium longum and Akkermansia muciniphila, none of which I have! Prebiotics: glucomannan. Probiotics: Prescript-Assist.

We're throwing it back this week! Join Chris and Julie as they share a look back at the first year of Nourish Balance Thrive. The good, the bad, and the up and coming. See what happens when you change careers, start a new business, have a baby, and try to make it all work. Chris shares his story and walks you through what makes using this program so successful. Encouraging stories, business nuts and bolts, and ideas for the future, come along for a look back at an exciting year with Nourish Balance Thrive. 

Jordan Bryden is a gifted young triathlete from Alberta in Canada who came to me looking for help. In 2005, Jordan won the Canadian Junior National Championships and has since gone on to compete as an elite athlete. Now age 28, Jordan suffers from fatigue and insomnia and feels like his recovery is much slower than in his younger years. I'm certain that this is not just about getting older, and together we plan to use functional lab work to identify the underlying cause of the problem. This first interview covers some of Jordan's history, complaints, and challenges. Using a home saliva test, we measured Jordan's cortisol, DHEA, estrogen, progesterone, melatonin, and testosterone. We found hypocortisolism (full paper), also known as adrenal fatigue syndrome. The question is why? The plan is to continue the investigation with urinary organic acids, stool and blood testing. Click here to view Jordan’s results in PDF format. Are you a triathlete suffering from fatigue and insomnia? Book a free consultation and I’ll walk you through the solution.

Last July, Julie, Ivy and me left the East Bay and moved to Santa Cruz, a lovely town on the ocean and in the redwood trees. We love it, but ever since Mission Heirloom opened their new garden cafe in Berkeley, Julie has been finding reasons to make the 70-mile journey back home. If you ever get the chance to visit Mission Heirloom, you'll understand why. The level of care taken over the facilities and preparation is unlike anything I've ever seen before, and the food is out of this world. Better yet, it's portable, so if you live in the Bay Area you owe yourself this pleasure. In a nutshell, Yrmis Barroeta, co-founder says: Mission Heirloom is our intent to create a platform for people to carry on their health journey and elevate joy, elevate food and elevate performance. Everybody is different. Everybody has different dietary requirements. And we're here to support that. We believe that there should be different diets for different people, and that's what we're trying to provide. It's a safe space where people don't need to come to the restaurant with a million questions to feel safe or to figure out what they can eat. But find a menu that's very easy to navigate and filled with options for them.

Streptococcal pharyngitis (strep throat) is a type of pharyngitis caused by a group A streptococcal bacterial infection. We’ve had a lot of people writing in to ask if they should be taking antibiotics to treat their strep throat. The concern has been more about the about the long term harm done by the overuse of antibiotics, but the potential complications of strep throat are serious. Knowing whether or not your sore throat is being caused by the streptococcal bacteria is key to determining treatment. During this podcast, Dr Busch mentions the 4 Centor criteria: (1) history of fever, (2) tonsillar exudates, (3) no cough, and (4) tender anterior cervical lymphadenopathy (lymphadenitis). Do you have a question for Dr Busch? Send it to chris@nourishbalancethrive.com  

Christian Calma is a Research Coordinator, and Dr. Les Dethlefsen is a staff scientist in the Relman Lab at Stanford University. Dr. Dethlefsen studies the microbiota of the human gut, focusing on how it varies over time, and on what happens when it's disturbed when we take antibiotics or change our diet. I'm taking part in their study to further the cause and our understanding of how changes in the microbiota relate to changes in our health. I'm also excited about having all the data--80 samples over 34 weeks. There are three arms of the trial. The first will have no perturbations; the second will receive antibiotics (ciprofloxacin), and the third (my arm) will supplement with resistant starch and Go-Lytely® solution. The resistant starch should build the microbiota up, and the solution should knock it back down. You can find out more about the trial over at the Dynamics of the Human Microbiota website, and you can find out if you're eligible to take part by completing their online survey.

Equilibrium is a probiotic supplement that restores the dietary microbes lost as a by-product of widespread food sterilization. The product is a direct offshoot of research done at the NIH’s Human Microbiome Project, a $115 million dollar census of humanity’s gut flora. The data tells a clear story: as a society our digestive flora is dying off, and this lack of diversity has causal links to western stomach issues. Using a data-driven approach, General Biotics identified the groups of bacteria that are commonly missing from western microbiomes. GB then worked backwards from these data to locate missing dietary microbes that provide the needed function. In this episode, David Salamon, CEO of General Biotics and I mention: The American Gut Project Commensal bacteria protect against food allergen sensitization

Something a bit different for you this week. I want to talk the liver and some markers on a standard blood chemistry that can help predict the onset of fatty liver and Type 2 diabetes. Maybe you've noticed that your fasted blood glucose is consistently above 85 mg/dL. This elevation could be because your liver is not getting the message that there's sufficient glucose and is continually making it via a process called gluconeogenesis. The first paper I mention is Liver transplantation for nonalcoholic fatty liver disease: New challenges and new opportunities. Pull out your old blood work and have a look at these two markers: ALT is an enzyme present in high concentrations in the liver and to a lesser extent skeletal muscle, the heart, and kidney. ALT will be liberated into the bloodstream following cell damage or destruction. Any condition or situation that causes damage to the hepatocytes will cause a leakage of ALT into the bloodstream. These would be exposure to chemicals, viruses (viral hepatitis, mononucleosis, cytomegalovirus, Epstein Barr, etc.), alcoholic hepatitis. AST is an enzyme present in highly metabolic tissues such as skeletal muscle, the liver, the heart, kidney, and lungs. This enzyme is at times released into the bloodstream following cell damage or destruction. Here are my numbers. August 2013 on the right in red (long after I was feeling better) and January 2015 on the left. Note that I'm always riding my bike and training, so I don't think the damage was due to that alone. Have a look at figure 3 in this paper titled Banting Memorial Lecture 2012 Reversing the twin cycles of Type 2 diabetes: Send me your liver questions to chris@nourishbalancethrive.com

Dan is an entrepreneur and researcher whose life’s work is how to facilitate health behaviors in others. He is the developer of Loop Model to Sustain Health Behaviors to help people live a healthy lifestyle in a modern world. He does research in the Psychiatry and Behavioral Sciences Department at Stanford and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. Follow him @dansplanhealth. I've wanted to get Dan on the show since attending the Ancestral Health Symposium in Berkeley last summer and seeing the compelling presentation How Quantified Self Technologies Will Help Us Live More Like Our Ancestors. Dan talked about how education alone may not be enough to enable someone to make a change and improve their health. Up until now education is most of what I do. I find problems with lab work, most of which is due to poor diet and lifestyle choices, and then I try to education the person so that the problem doesn't happen again. A better way would be to also give that person tools that would support better decision-making. Those tools are dansplan.com and the Ideal Weight Program.

Paul Jaminet, Ph.D was an astrophysicist at the Harvard-Smithsonian Center for Astrophysics, became a software entrepreneur during the Internet boom, and now provides strategic advice to entrepreneurial companies while pursuing research in economics. Paul’s experience overcoming a chronic illness has been key to his views of aging and disease. Paul and I started by discussing the birth of their new baby Luke, and since I have a 15-month old daughter, I got sleep envy. I regularly use LED lighting to entrain circadian rhythm but I realise I could be doing more of the same for our daughter Ivy. Paul then announced that he's working on a cookbook. Next we talked about the Perfect Health Retreat, which frankly sounds awesome. The retreat caters for every aspect of diet and lifestyle including diet, rest, exercise and stress reduction. It's a learning experience woven into a beach holiday. I was interested in Paul's experience dealing with chronic infections because I too had the same problem. Now I see it everyday in our practice. My advice was if the diet and lifestyle described in the Perfect Health Diet are not working for you, find someone that can help you figure out the reasons why. Paul recommends getting most nutrients from food, but also has a recommended supplement list. Finally, we talked about my experience switching over to a low carb version of the Paleo diet. Paul's problems got much worse when he went low carb, whereas my performance improved markedly. It's important to point out that I went through the transition after fixing my chronic health complaints. Paul thinks that the healthier you are, the more likely you are to withstand a carbohydrate deficiency. I'm still not convinced that such a thing exists! Buy the book on Amazon and join the Facebook group.

Mickey Trescott is a cook and one of the bloggers behind Autoimmune Paleo. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a certified Nutritional Therapy Practitioner by the Nutritional Therapy Association, and is the author of The Autoimmune Paleo Cookbook, a guide and recipe book for the autoimmune protocol. You also can find her on Instagram, or on her book tour. Mickey and I have a lot in common. We both suffered a health crisis; we both are sensitive to gluten, and both had thyroid issues. The good news is that using a combination of the Autoimmune Protocol (AIP) and functional medicine we've both made a full recovery. You can too! You can read the full version of Mickey's story, from asthma to Hashimoto's thyroiditis over on her blog. I first discovered her book using the Google search "AIP cookbook". At that time, the Paleo Mom had tons of great information on the science on her site, but there wasn't much in the way of help trying to figure out what you should eat. Mickey's cookbook proved to me that AIP wasn't just survivable; it was good! It's important to note that whilst AIP is a crucial first step to recovering from autoimmunity; it's not the only part. Rest, exercise, stress management and supplements are all important. An unhealthy host makes a great home for infection and hormone imbalance. The liver often struggles to keep up with the additional demand and the burden of nutrient deficiencies. Figuring all this out is only hard if you're guessing. Don't guess, do a test! Find out how in a free 15-minute consultation. Sign up and I will send you a PDF preview of the cookbook and a 2-week AIP meal planner!

New Year's resolutions suck. Why wait to make a change? But still, we know that accountability is important, and if everyone makes a change all at the same time then there's added accountability. In order to achieve your goal, you must first break it down into manageable steps. The first steps are planning. If the step requires not doing something, raise the barrier to entry. For example, if you want to avoid a particular food, don't keep it in the house. If there's something you want to do more often, lower the barrier to entry. TRX and kettlebells are great for lowering the barrier to working out. If you don't have a resolution, consider tracking your heart rate variability (HRV). Joining our Clinical Rounds program will be helpful for two reasons. First, we'll be there each week on a webinar to answer your questions. Second, there's added accountability--we care and want to know if our recommendations work! Image credit.

Health and athletic performance have been a passion of mine since early adulthood. For the first 17 years or so, all my ideas were all dead wrong. Low-fat, high-carb, vegetarianism, polyphasic sleep. All terrible ideas. Then came the Paleo diet and lifestyle and with it success. Now I think I'm less likely to be dead wrong, and more likely to be incomplete. Katy Bowman is a witty writer I've been following for several years. I wrote to Katy her telling her about Nourish Balance Thrive and how her ideas might help me to do a better job as a coach. Katy is unique in her analysis of movement and how it affects genetic expression and cellular life. Quite possibly a missing piece! With radical, science-based health directives, Katy is taking the health-and-wellness world by storm with her bold “exercise is not movement” platform. A biomechanist by training and a problem-solver at heart, she has helped thousands reduce chronic pain, increase bone density, and improve metabolic health through movement and proper alignment. In addition to writing for her award-winning, and science-y blog KatySays.com, she is a regular source for national health publications and is regularly featured on radio, television talk shows and news segments. Creator of the Aligned and Well™ DVD series, Katy’s groundbreaking work in pelvic floor restoration has made her particularly popular with midwives, OBGYNs, and others concerned with pelvic mobility, strength, and health. Her books, Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet (2011) and Alignment Matters (2013), have been critically acclaimed and translated worldwide. Her most anticipated book, Move Your DNA: Restore Your Health Through Natural Movement, was released in the autumn of 2014.

Bike fit has a massive problem that's best illustrated with an example. The first time I had a fit done, I found myself wearing a plastic wedge in between my cleat and the pedal to correct the discrepancy between the length of my legs. The bike fitter did his very best to make me fit the bicycle. The bike fit process reminds me a lot of the experience I had with my primary care doctor. Rather than asking why my legs were a different length, the fitter just addressed the symptom with a plastic wedge. The wedge was all well and good until I needed to wear a mountain bike shoe, and then I ran into all sorts of problems. Leg length discrepancies that are the result of the bone being of a different length are surprisingly rare. The cause of the problem lies in the soft tissue and can often be fixed using some simple exercises. Nigel McHollan is a biomechanics coach from Edinburgh in Scotland. Unfortunately, in order for Nigel to help you're going to have to see him at least once in person. The mountain biking is great there, so start making some holiday plans! There may also be a chance to see Nigel when he visits California for the Escape from Alcatraz triathlon in June of this year. Nigel can be found on the Web at www.nigelmchollan.co.uk In the show, we also mention Biomechanics Education and Martin Haines.

In this episode, registered nurse Amelia, food scientist Julie and me discuss protein. Protein is fascinating for a million different reasons; not enough eventually leads to muscle wasting, too much to an inefficient conversion to glucose.  How much protein should you be eating? What type? When? Unfortunately, we can't answer those questions but we can certainly guide you through some self-experimentation to find out. Amino aicds are the building blocks of protein. Certain amino acids are gluconeogenic, meaning they can enter the citric acid cycle and be converted into malate and pyruvate and then glucose. Others are ketogenic and convert into acetyl-CoA and then ketone bodies. Many amino acids are both ketogenic and gluconeogenic! It's complicated, but know that the branched-chain amino acids  leucine, isoleucine and valine are the most ketogenic, and you should favour them for the purposes of athletic performance. Branched-chain amino acids have been shown to increase the effectiveness of the ketogenic diet. Your body has two states: fasted (without food) and post-fed (absorptive). Long endurance activity is likely to induce the fasted state, and when combined with the presence of catabolic hormones like cortisol and epinephrine, this will lead to the breaking down of skeletal muscle tissue (bad). You can potentially avoid this by supplementing with branched-chain amino acid capsules during the activity. My favourite supplement for this is MAP. In general, Julie prefers whole food sources of protein rather than supplements like MAP or whey protein. Whey is a rich source of cysteine, the primary rate-limiting factor for glutathione production, but a potentially less allergenic source is PharmaNAC. Amelia rightly points out that it's not just about the amount of protein consumed, but how well it's digested and assimilated. Digestion seems to become less efficient in older people so they may need to eat more protein. Infections and general dysbiosis can also affect protein digestion, especially as with an h. Pylori infection. We see lots of infections on the new upgraded BioHealth 401H GI Pathogen screen. Organic acids testing gives tremendous insight into cellular metabolism and can help you understand exactly how well you're utilising your protein. Do you have questions? Please get in touch, and we'll answer them on the show.

Dr. Seth Oberst uses a holistic, progressive approach to human movement patterns and their impact on sport and function. Dr. Oberst received his Doctor of Physical Therapy degree from Ohio University and has undergone extensive training through an APTA-credentialed Sports Residency. He has presented on motor control topics at national conferences for clinician scientists, provided continuing education for healthcare professionals, and regularly consults with fellow coaches and physiotherapists. Currently practicing in South Carolina, Seth focuses on performance-based sports medicine with an emphasis on returning individuals to elite-level sport and function. Dr. Oberst uses a movement-based, neuroscience-centric treatment approach combining manual therapy and progressive strength and conditioning techniques. His clients include collegiate, professional, and Olympic athletes in both team and individual sports; competitive age-division and Masters athletes as well as power lifting and CrossFit competitors. He also works as an Injury Prevention and Performance Consultant for several high school sports teams and CrossFit affiliates. I was excited to get Seth on to discuss the ways in which endurance athletes can utilize strength and conditioning for both athletic performance and longevity. We also talked about the sympathetic nervous system and how its activation can lead to difficulty breathing. I like to think that my approach to improving physiology and biochemistry is like Seth’s functional approach to training. We’re both always asking why, what’s the cause of this dysfunction that we’re observing. Never stop asking why! Seth writes over at sethoberst.com and is also available for one on one and remote consultations.    

Kelly Starrett is a coach, physical therapist, author, speaker, and creator of mobilitywod.com, a site that has revolutionized how athletes think about human movement and athletic performance. Together with TJ Murphy, Kelly has co-authored a new book Ready to Run. I'm not a runner (or am I--listen to find out more) but I enjoyed the book immensely. Think of it as the instruction manual for the human body part I: movement. I don't care if you're a swimmer or cyclist, there's something here for you. It's also pleasingly manageable in its size and complexity, something I appreciated after Becoming a Supple Leopard. In this interview, you'll discover the 12 standards that will keep you running and free of injury.

Introducing Amelia, the newest member of the Nourish Balance Thrive team. Amelia is a registered nurse working with a very sick population in Utah. Disenchanted with the medical system, Amelia came to functional medicine partly through her own health struggles. A low fat, traditional standard American diet lead to constant hunger, and initially Amelia got good results switching to the Atkins diet. I thought this was really interesting because Amelia was never looking to lose weight, in fact she has always struggled with the opposite. The ah-ha moment came after discovering saliva hormone testing via Sean Croxton and Dr Kalish. Amelia was suffering from depressed cortisol and a Giardia gut infection and correcting these issues lead to the health improvements that inspired her to become a certified practitioner. I will be forever grateful to the Robb Wolf podcast for giving me the opportunity for Amelia to find us, and she will be working remotely to help anyone looking to improve their health or athletic performance via phone and Skype. Limited time offer: use this link to book a free 15-minute consultation.

Hal Elrod is a #1 bestselling author, international Keynote Speaker, hall of fame business achiever, one of America’s top Success Coaches, national champion Sales Manager, record-breaking Sales Rep, ultra-marathon runner, grateful husband & proud father. Wow, that's a lot to live up to and live up to it he did. I enjoyed this conversation with Hal; his genuine enthusiasm is something I admire greatly. Hal is a wonderful salesman, and frankly by the end of this conversation I couldn't wait to hang up and check out miraclemorning.com to download the two free chapters. If, like me, you're already sold, head over to Amazon and buy a copy of the book. How did I do as an interviewer? Email me and let me know!

Michelle Tam and her husband Henry Fong are the authors of the New York Times bestselling cookbook Nom Nom Paleo: Food for Humans and the Webby award winning app of the same name. If you've ever wondered how good the Paleo diet (and a website) could look, head over to Michelle’s blog.

When I first met Nicole McPherson, she was desperate—desperate for a life without the constant digestive issues that plagued her, and desperate for relief from excruciating menstrual pain each month. You see, for years Nicole had been careless with her diet. As a naturally thin person with a high metabolism, she never paid much attention to healthy eating. Although her digestion was not great, she could get by. It wasn't that Nicole was uninformed about her body and its systems. In fact, she is a biomedical researcher with a background in clinical research. However, a busy work schedule and the day-to-day race of life distracted her from her own health, and she ignored the warning signs that her body sent her—until those signs were too severe to be pushed aside any longer. After a trip to India, she contracted a severe stomach virus, one that took a full six months to work its way out of her system. At the same time, work stress increased and the drama of a property renovation took its toll. Nicole's body finally returned to normal after the virus—but she began to realize that "normal" was not good enough. Normal was too painful. Starting a Paleo Lifestyle Nicole joined a CrossFit gym and discovered the Paleo diet and lifestyle. She understood its ancestral health background and its emphasis on whole living, so she began live by those guidelines. "It cleared up a lot of digestive issues," she says. "As well as brain fog and tiredness and things like that. I loved Paleo—I was really on board." However, a year after beginning her Paleo diet, Nicole began to develop other symptoms. The pain during her menstrual cycle became horrible, and her fatigue got worse. It seemed her Paleo diet was falling short. Trying Conventional Medicine Desperate, Nicole visited doctors, following the route of conventional medicine, but no one was able to completely resolve the symptoms that troubled her. "I did a lot of my own kind of troubleshooting with supplements," she recalls. "I've probably spent thousands of dollars on supplements over the last couple of years, and none of those really helped." Nicole is not alone. I see many individuals who suffer from chronic, unexplained health issues attempt to boost or improve their body's function using supplements. Occasionally they see improvement; more often, the costly purchases end up in a kind of supplement graveyard in the bathroom cabinet. After her failed attempts to find the source of the problem, Nicole turned to Paleo-style medicine. She visited a female doctor with Paleo leanings but soon found that the doctor's foundation was still in conventional medicine. Nicole's progesterone was low, so her next stop was a gynecologist who diagnosed her with PCOS and recommended surgery and a topical cream to boost progesterone. However, the benefits of the cream disappeared after just two months of use. She felt like she was right back where she started. Connecting with the Right People One day, Nicole happened to hear me speak on a Robb Wolf podcast, and she thought, "I have to get in touch with this guy. He seems to get it." The first test that I recommended was a 4-point saliva test. Nicole had just 16 points of cortisol for the day—a drastically low count. Ideally, she should have double that amount. "At this point, I just could not get out of bed in the morning," Nicole remembers. "My boyfriend would say, 'Let's go get coffee and breakfast,' and I just did not want to get up. I couldn't even cope with going to the gym, even if it was just for a light workout." The feeling of being dragged down, of lacking energy to the point where moving seems like an overwhelming task, affects many people. This feeling points to a cortisol problem, as well as to an issue with the neurotransmitter norepinephrine. Discovering the Importance of Testing Nicole had been supplementing with a topical progesterone cream before we met, and interestingly, the numbers on the lab work were normal whilst she continued to suffer the symptoms of low progesterone. My theory is that topical creams supersaturate into the subcutaneous fat and eventually lead to the downregulation of internal production and sensitivity. Organic acid testing of her urine found several problems, though, most of which could be easily resolved with targeted supplementation. With a little guidance from me, Nicole found supplements that matched her unique needs. The test revealed that her body required supplemental L-carnitine, a micronutrient essential for fat burning. Low levels can affect body composition and energy levels. Three markers in Nicole's Organix profile indicated a need for additional CoQ10, an enzyme vital to energy production. A look at her methylation revealed insufficient folate. Organic acids testing is an amazing tool for pinpointing the root cause of chronic health complaints like Nicole’s. More often than not the result shows small intestinal bacterial overgrowth (SIBO) which causes malabsorption and an uncomfortable bloated sensation after the afflicted person consumes carbohydrates. Revealing the Infection The Paleo diet, the testing, and the supplements were all key factors in her recovery. But for Nicole, the most important test was the stool antigen test. A stool antigen test checks for antigens, which are pathogenic organisms, bacteria, or parasites residing within a person's bowels. Nicole had Blastocystis hominis, a smoldering gut infection contributing to her fatigue and joint pain. Once I discovered the infection, I suggested that Nicole combat the bug using artemisia, a broad-spectrum antiparasitic and oregano oil. Checking Blood Glucose Levels Nicole began checking her blood glucose levels consistently. Although she started with high numbers, the levels are gradually dropping with the use of the supplements and the pursuit of proper diet and exercise. It is normal for blood glucose to be slow in returning to recommended levels, and the damage done by years of unhealthy eating and overindulgence in carbs and sugars and it does not happen overnight. Exercising Effectively Busy people must find an exercise schedule and style that is effective without adding yet another source of stress to their lives. A little strength training, a daily swim, a fun dance class, a walk, or some light aerobic exercise can be a good start. Some people need a flexible type of exercise that they can do wherever they are, while others benefit from a structured class that forces them to take a break and focus on improving their bodies. Doing Guided Meditation Guided meditation played a major part in Nicole's recovery. "I love Headspace. I discovered it a year ago and it took me a while to get used to it; but now I use it pretty much every day for at least 15 minutes." Headspace provides regular meditations, guided sessions, or SOS sessions for particularly stressful days. These sessions build emotional resilience so that users can better handle the negative experiences and the drama of everyday life. Experiencing the New Normal A few weeks after her results came back, Nicole had her new supplements on hand. With a targeted plan based on thorough testing and a fresh commitment to her Paleo diet, she renewed her pursuit of better health. Soon, her energy and digestion improved, making her feel like a new person. "I'm three weeks into the parasite treatment and I've totally noticed a difference with my digestion," says Nicole. "It's a lot better, and I never realized how bad it was before." After her 60-day program, Nicole will go through the retesting process to ensure that the infection is gone and that all her levels have returned to the acceptable range. "I went so long without testing," she says. "It's really powerful to have a complete picture of what's wrong with you. And it's so nice to know that you're not going crazy and that there is a reason why you aren't feeling great." With testing, meditation therapy, and targeted treatment, Nicole is well on her way to a new, more pleasant, and much healthier normal.

Stephan is an obesity researcher, neurobiologist, and author. He has an undergraduate degree in biochemistry from the University of Virginia and a PhD in neurobiology from the University of Washington. His blog Whole Health Source is a free resource for anyone who loves the science of health. I'm embarrassed to admit that I first discovered Stephan’s work whilst attending AHS14 where I saw him give this fantastic presentation on the causes of leptin resistance.

Leo Babauta is a simplicity blogger at Top 25 blog Zen Habits and a best-selling author. In 2005, he was overweight, sedentary, deeply in debt, addicted to cigarettes and junk food, with a life full of clutter and no time for anything important, like his wife and kids. That's where he started his journey of life changes. Over the next few years, he changed everything ... one step at a time: Quit smoking  Started running, ran several marathons & a 50-mile ultramarathon  Started eating healthier, eventually became vegan  Lost 60 lbs.  Simplified and got rid of clutter  Got out of debt  Started a successful blog, quit his day job  Overcame procrastination, wrote numerous books  Found time for health, family, writing, reading And much more Since then he's helped tens of thousands of people change their life through habit change. Babauta is a husband and father of six children, and in 2010 moved from Guam to San Francisco, where he leads a simple life. The Zen Habits book is already fully funded (and then some) on Kickstarter.

Carolynn Romaine is a gifted athlete. She's good at everything she tries, but she loves to ride her bike. I first met her at the famous Downieville All Mountain Bike Race in 2012, two years after she made the brave decision to follow her passion, quit her job, sell her possessions and take to the road. Competing in enduro mountain races across the country, Carolynn was living the dream. Competition was stiff, and Carolynn was soon feeling the pressure. She spent her winter in Arizona, taking advantage of the exceptional weather to pack in the extra training hours. Recovery times gradually started to lengthen, and benefits rapidly diminished. The niggling digestive issues that had plagued her for as long as she could remember became unbearable. Her legs were constantly tired. Even climbing stairs was a big ask. Eventually the joy of riding disappeared, and by the time we got together to discuss functional medicine as a potential solution, she was ready to chuck it all in and return home to New York. Now Carolynn is back, energized and free of digestive issues, winning the Tiger Mountain Enduro in Washington last weekend. So how exactly did she do it? In contrast to dysfunctional medicine, functional medicine addresses the root causes of common chronic health complaints. If you're a women with PMS symptoms, your doctor will likely prescribe oral birth control. If you're a man with low libido, Viagra will be the answer. But what do either of these do to address the underlying root cause of the problem? I found this out the hard way, having spent thousands on medical bills figuring out my own digestive and hormonal issues. The solution was elegant and exciting enough to persuade me to become trained in functional medicine, leaving a position as a software engineer at a hedge fund to start a new practice.  First of all, Carolynn slowed down. The temptation to push even harder when the results aren’t happening is strong, but it must be resisted. Long endurance rides and strength training were switched out for yoga, mindfulness meditation and nature walks with the dog. Secondly, Carolynn hired an expert cook and food scientist to assist her with optimizing her diet via a shared food diary. Out went the added sugar and gluten free baked goods, and in came quality grass fed protein and healthy fats. Skinless, boneless chicken was replaced with a diversity of meats and nose-to-tail eating. Liver is rich in B vitamins and vitamin A and several other nutrients lacking in Carolynn’s diet. Since dietary cholesterol does not have a significant impact on blood cholesterol, eggs were back on the menu because of the choline in the yolks. Fermented foods, like sauerkraut, were introduced. Because they are loaded with good bacteria, fermented foods are excellent for gut health. Carolynn’s overall macronutrient ratios are now around 60% fat, 15% protein, 35% carbohydrate. Thirdly, Carolynn collected samples of saliva, urine and stool for lab analysis. The saliva revealed low levels of the primary stress hormone cortisol, in addition to low levels of its anabolic counterparts DHEA and estrogen. Progesterone was extremely low, and testosterone was normal. As these hormones work together in unison, the numbers pointed towards testosterone dominance, a strong risk factor for polycystic ovary syndrome (PCOS). This kind of hormone imbalance is extremely common in athletes with any kind of health complaint, and the primary underlying root causes are chronic stress and blood glucose instability. The urine sample gave insight about the inner workings of Carolynn’s metabolism, and it enabled me to design a highly targeted nutrient replacement program. This type of organic acid test reveals problems with fat burning, blood sugar stabilization, energy production, methylation, oxidative stress, neurotransmitter turnover and intestinal bacterial overgrowth, all of which are crucial for the highly tuned athlete. The most significant findings for Carolynn were insufficient coenzyme Q10 (an essential component for energy production), B vitamin deficiency and intestinal bacterial overgrowth. At this point, we had an excellent understanding of why Carolynn felt so tired and bloated after consuming carbohydrates.  The final test that Carolynn took was designed to detect the presence of specific pathogenic bacteria (like H. pylori and C. difficile) and parasites (like Cryptosporidium parvum and Entamoeba histolytica). In this case, none were found, but this is the exception rather than the rule. Typically, I see about 60-70% of these come back with some abnormality, and it’s the leading cause of fatigue that I see. Why such a high rate? Because everybody I work with has suffered from chronic stress, and stress lowers immunity. There’s no doubt the solution to most chronic health complaints is rooted in diet and lifestyle, but for the hard charging athlete targeted supplementation is important, too. Carolynn got relief from her fatigue symptoms shortly after starting an adrenal support program consisting of adaptogenic herbs. A sixty-day antimicrobial program dealt with the bacterial overgrowth. A high quality multivitamin, fish oil, soil-based probiotic, liver support, CoQ10, and free-form amino acid supplement took care of the rest. You spend countless hours training, working out, eating right and buffeting your body, and hundreds or even thousands of dollars on gym equipment, training equipment, health supplements, healthy food. Perhaps you spend cash on race entry fees, too. If you’re overlooking your hormone and digestive health, you’re often either taking two steps forward and one step back, or stagnating in your performance and fitness. Worse yet, you could even be getting worse results. Go take a look at the results from your last workout or event. What was the time gap between you and the top of your category? Did you beat your last workout or make the progress you wanted? 5%? 10%? Functional medicine can make up that gap and more. No need to see me in person, sample collection for lab work is done at home and consultation done online.

Wendy Myers, CHHC, NC, is a certified holistic health and nutrition coach. She is the founder, head writer and Chief Eating Officer of Liveto110.com. She is passionate about spreading her health message through her writing, podcast, speaking and her Modern Paleo Cooking show.  Wendy attended the Institute for Integrative Nutrition in New York and has a degree in Entrepreneurship from the University of Southern California. She is certified in Hair Mineral Analysis and is currently seeking her masters in clinical nutrition at Bridgeport University in Connecticut.  Wendy’s interest in nutrition began with the death of her father from esophageal cancer. She vowed to finnd out what made him sick, what role his treatment and medications played in his demise, and how she could avoid the same fate. The more Wendy learned, the more she realized that all the answers to health do not lie in our medical system. Food, detoxification and natural healing modalities must be used to compliment the advances in modern medicine.  Thus, Liveto110.com was born. Wendy’s site aims to inform readers about how to achieve optimum health, energy and vitality. Liveto110.com empowers readers to improve their health through the Modern Paleo diet, hair mineral analysis, detoxification and natural treatments for their health conditions. Wendy urges visitors to take responsibility for their health by learning about alternative treatments for their health conditions. Most doctors are only trained to oer medications or surgery, which are not an appropriate rst line of treatment for many health conditions. Health is not merely about the absence of disease or symptoms.

Lee McCormack is a world renowned MTB skills instructor. He wrote the books Mastering Mountain Bike Skills, Teaching Mountain Bike Skills, Pro BMX Skills, Welcome to Pump Track Nation, Pump Up the Base and Prepare to Pin It. Lee is the skills development director for NICA, the national high school mountain bike league. He works with riders of all styles and levels, from beginners to world champions.

Jeremy is the co-founder of Paleo Living Magazine, and he believes that nourishing and caring for your body is the first step toward living a life you love. When he's not working, Jeremy loves rock-climbing, ultimate frisbee, and reading fantasy. You can also check him out at www.jeremyhendon.com.

Anese Cavanaugh is the creator of the IEP Method (Intentional Energetic Presence) as well as a leadership & collaboration advisor, strategist, and thinking partner for business leaders in the design, service and innovation spaces. Through her speaking, writing and creative leadership programs, people learn how to optimize their leadership and presence, bringing their best selves to the table for greater collaboration, impact, and cultural success. Follow her @anesecavanaugh.com Save 20% on your registration fee for Anese’s upcoming live event in Sacramento using the code IMPACT.

Rachel Albert has been a natural foods chef, freelance food and health writer, cooking instructor and nutrition educator for more than 25 years. She is an award winning cookbook author, thriver, a survivor of stage IV metastatic breast cancer, and advocate of the ketogenic diet for cancer. Find out more about Rachel's books, and read her blog, The Heathy Cooking Coach.

Dominic D’Agostino is an assistant professor at the University of South Florida. His main area of interest is metabolic therapies focusing on oxygen toxicity (seizures), epilepsy, neurodegenerative diseases, brain cancer and metastatic cancer. Recently his research has been focused on understanding the anticonvulsant and neuroprotective mechanism of a ketogenic diet and ketone esters. A ketogenic diet has been an area of resurging focus among high performance athletes and that’s the reason Christopher has him on the show today. In this conversation they dig into the details of what ketones are, how and when the body produces them, how they are an excellent source of energy for athletes, and much more. What is a ketogenic diet? Dr. Russell Wilder first developed ketogenic diets at the Mayo Clinic in 1924. Despite being highly effective in treating epilepsy, they fell out of fashion due to the surge in new anti-seizure medications in the 1940s. Ketogenic diets are high in fat, moderate in protein, and very low in carbohydrate. This special macronutrient partitioning changes the way your body uses energy. Ketones are a form of stored energy produced by the liver from fatty acids. Today’s guest, Dominic D’Agostino, chats with Christopher about the production and metabolism of ketones, and how athletes seeking higher performance can utilize a ketogenic diet for athletic performance. How a ketogenic diet can help elite athletes perform better. Dominic D’Agostino has been a powerlifter and weight trainer for years. His interest in athletics and sports has perfectly combined with his role as a researcher to provide valuable insights into the important role ketone bodies play in high-performance athletics. Dominic hopes to bring his research into the athletic realm for use as a tool for elite athletes to use to shape their diet in a way that maximizes performance through the production of ketones. There’s a ton of promising research and great insights shared in this episode, so make sure you block out some time to listen to the entire thing. Dealing with insulin related blood issues with a ketogenic diet. For athletes and nonathletes alike, blood sugar issues can be a significant problem. Spikes or dips in blood glucose levels create all kinds of symptoms, from shakiness and weakness to headaches, dizziness, and complete lack of energy. Dominic has discovered that a ketogenic diet improves insulin sensitivity, thereby improving the regulation of blood sugar. If you struggle with blood sugar issues, it will be worth your time to listen to this episode. Ketogenic diets and weight loss. Dominic likes to say that “ketones keep the brain happy even when you are in a calorie deficient state.” Appetite regulation is incredibly complex, but Dominic has noticed both anecdotally and in the literature that being in the state of ketosis makes it very easy to regulate your appetite. Regulate appetite and the weight stays off naturally. Here’s the outline of this interview with Dominic: [0:05] Introduction of Dominic, assistant professor at the University of South Florida. [0:30] The relationship of ketones that are connected to insulin issues. [1:55] Nutritional ketosis: What are ketones and how are they produced in the body? [4:20] How do ketone bodies prevent seizures? Do we really know? [6:29] How Dominic came to be interested in ketone bodies and their relationship to seizures. [8:53] Are ketones at all helpful in dealing with traumatic brain injuries or mental performance? [12:31] Dominic’s interest in promoting the use of ketones for elite athletes. [13:35] What is going on in the body when it begins using ketones for energy? [16:40] Does the ketogenic diet involve a flood of stress hormones or not? [19:06] Dominic’s advice for those who want to try a ketogenic diet. [19:38] Is a ketogenic diet stressful to the body in the long term? [24:24] What does Dominic mean by “increased sensitivity” that could occur in the ketone adaptation process? [28:29] Why athletes who want to try a ketogenic diet should take a few months to try it out and the importance of tracking foods and glucose levels. [32:13] The enormously helpful tool of a glucometer and the benefits Christopher has seen in using Ucan Superstarch. [33:08] How does a ketogenic diet reduce oxidative stress? [36:11] How does MCT oil work and what are the problems with them? [40:12] MCT is able to cross the blood-brain barrier for use in energy production. [41:19] How a ketogenic diet is beneficial for weight loss. [42:43] Could there be a problem with athletes who are eating a ketogenic diet and burn up a ton of calories in a workout but don’t eat afterward because they’re not hungry? [44:27] What are the different types of ketone supplements available? [46:19] Why ketone esters are a great potential source of ketogenic supplementation but are not available yet. [49:09] One problem of ketone levels being too high. [49:36] Why does ketone supplementation cause glucose levels to drop immediately? [52:19] For an athlete who’s aiming for ketosis, is it good to keep some carbohydrates in the diet? [53:11] How is that different for a strength based athlete (powerlifters, crossfitters, etc.) RESOURCES MENTIONED IN THIS EPISODE A glucometer Post exercise ketosis UCAN Superstarch MCT Oil Bulletproof Brain Octane Beta Hydroxybutyrate mineral salt (KetoForce) Interview with Patrick Arnold PEOPLE MENTIONED IN THIS EPISODE Jeff Volek of Ohio State University Dave Asprey Chef Rachel (Rachel Albert)

Ashley Mason, PhD is a clinical psychologist and research fellow at UCSF. Her primary research interests focus on food-craving experiences, stress-induced eating, and reward-based eating. She is currently using ecological momentary assessment (EMA) methodologies so as to develop targeted interventions that (1) increase awareness and understanding of food craving experiences, and (2) de-couple the experience of craving from the action of indulging cravings. She is currently examining a biological probe as an index of a tendency to engage in reward-based eating. Ashley is part of the team conducting the PCOS Paleo study. The crowdfunding project has now come to an end, and even though they didn’t reach their target the study will still be taking place. You can still donate by emailing them. Ashley provided some wonderful insight into addiction, food cravings and food reward.

Author, blogger and podcaster Evan Brand is currently studying to become a Nutritional Therapy Practitioner through the Nutritional Therapy Association. You can find him over at notjustpaleo.com. Evan’s story began in 2009 after refusing prescription medicine for the treatment of his depression and IBS. Distrust of mainstream medicine, great information from Mark’s Daily Apple and a gluten-free, high fat diet led to complete resolution of these issues. He went on to gain 45lb whilst maintaining 12-13% body fat. Photoperiod, stress reduction and sleep would all turn out to be instrumental in achieving this amazing turnaround, the details of which are catalogued in Evan’s new guide REM Rehab.  

Caryn Zinn is a senior lecturer and nutrition researcher at Auckland University of Technology's Human Potential Centre. She is also a NZ Registered Dietitian and has a private practice where she consults with clients with varying needs, ranging from general health to chronic disease to athletic performance. In a case study design, five multi sporters underwent a 10-week ketogenic dietary intervention. Outcome variables related to sports performance, body composition and feelings of well-being, and were measured at baseline and at 10 weeks. All athletes reduced their body fat (range: 20-37.4mm using sum of 8 skinfolds), but experienced performance decrements. These expected findings will be discussed along with the unexpected findings of improved well-being. Despite performance decrements, athletes were keen to continue to simulate low carbohydrate high fat eating habits in the future as a result of the unexpected health benefits that they received from this dietary regime.

Heart Rate Variability (HRV) expert Jason Moore is the co-founder of EliteHRV, an app for iPhone and Android that tracks sleep patterns, workout patterns, mood and more. After being impressed by Jason’s AHS presentation I was equally impressed by the app, and it’s now something I use every day.  

In this episode I was delighted to be joined by Dr Lynda Frassetto. Lynda is a medical doctor and Professor of Medicine and Nephrology at the University of California San Francisco. She is the director of a clinical research center at UCSF, supervises patient care at three of the University’s hospitals, and helps teach courses on improved communications and behavioral stress modification techniques. Polycystic ovary syndrome (PCOS) affects up to 8,000,000 women in the US alone. Women with PCOS are often unable to become pregnant, and are at increased risk for obesity, depression, and cancer. We don't understand all the causes of PCOS but we know that it is closely related to insulin resistance. And one of the best ways to treat insulin resistance is diet! As of writing there are just 9 days left for you to help fund a groundbreaking study into the efficacy of diet for treating PCOS. If like me you’ve been wondering how you might give back to the Paleo community, here’s your chance. Donate to the PCOS Paleo Diet Study »

Another dietary champion episode with author, blogger and ketosis expert Jimmy Moore. Find out how Jimmy was able to permanently lose 180lb over at his blog or better yet, head over to Amazon and treat yourself to a copy of his new book, Keto Clarity, just out today. Hear Jimmy debunk the the myths concerning ketogenic diets and cortisol, thyroid, fatty liver disease.

In this episode we were delighted to be joined by author, blogger and autoimmunity expert Sarah Ballantyne, better known as The Paleo Mom. Adopting the Autoimmune Paleo Protocol was the first step I took towards regained my health and fitness, so having Sarah on our show was really quite something. Since the AIP diet focuses on maximizing nutrient density whilst simultaneously avoiding exposure to potentially allergenic or toxic food, it’s still pretty much what we as a family eat today. Join us as we talk to Sarah about ketogenic diets, adrenal fatigue syndrome, her forthcoming book "The Paleo Approach Cookbook: A Detailed Guide to Heal Your Body and Nourish Your Soul" and much, much more.

Daniel Kalish, D.C., is a pioneer, having developed his own model of Functional Medicine founded on 20 years of successful clinical results while working with over 8,000 patients in his private practice. He has certified over 700 practitioners worldwide in The Kalish Method which solves patient challenges through a proven lab based mentorship program addressing the three key areas of Hormones, GI and Detoxification. He has trained practitioners from Dr. Mercola's medical staff to Mayo Clinic physicians in Kalish Method functional medicine protocols. Dr. Kalish received his B.A. in Physiological Psychology & Philosophy from Antioch College in Ohio and completed his Chiropractic degree in California. He also studied at the University of London and conducted research with biochemist Dr. Robin Monroe at Cambridge University. His studies led him to mentoring with renowned psychiatrist Dr. R.D. Lang utilizing drug-free treatments for schizophrenics. More recently, Dr. Kalish proudly served as an advisor to the Honorable Patrick Kennedy and participated in the first One Mind For Research conference held in Boston in 2011 where 200 of the nation’s top neuroscientists gathered to form a unified front to promote research on brain disorders. He is the author of two books, The Kalish Method: Healing the Body Mapping the Mind and Your Guide to Healthy Hormones and is a frequently requested speaker for health summits across the United States. See the sample result discussed in the interview.

UCAN Superstarch has been an extraordinary tool that allowed me to make the transition from sugar burning age grouper to ketogenic pro. Registered Dietitian and Director of Nutrition at UCAN Seth Bronheim explains why Superstarch works so well and why it’s not just for athletes. [00:00:33] UCAN Superstarch is a high molecular weight non GMO cornstarch [00:00:57] Peter Attia's presentation [00:01:26] I found UCAN as a partial solution for pre-diabetes [00:01:49] Initially a gram for gram replacement for maltodextrin [00:02:15] Genova Diagnostics Organix Profile [00:02:18] Carnitine deficiency [00:03:00] UCAN is a carbohydrate that doesn't knock me out of ketosis [00:03:20] Who can benefit from UCAN [00:03:42] Slow heat elongates the carbohydrate [00:04:03] UCAN is actually a food not a supplement [00:04:27] Originally developed as a solution for glycogen storage disease [00:04:49] UCAN requires less of an insulin response [00:05:03] Also great for people that can't stop to eat [00:05:20] Insulin controls adiposity and high levels block fat burning [00:06:01] UCAN works for anyone trying to stabilize blood sugar [00:06:22] Adrenal Stress Profile test for cortisol [00:06:57] The brain doesn't need carbohydrate in the amounts commonly found in food [00:08:27] There's no food that provide carbohydrate in the form found in UCAN [00:09:04] Fructose is low glycemic but cannot provide the sustained release of carbohydrate [00:10:21] High protein diets lack an energy source [00:11:22] UCAN was a key component to my transition to being a fat burner [00:11:41] What foods work best with UCAN? [00:13:13] UCAN smoothie with coconut oil and whey protein isolate [00:14:50] All is not lost even with high carbohydrate foods [00:15:28] Bacon and eggs is a great choice of breakfast but the whey smoothie could be great for travelling [00:16:21] Large molecules move through the stomach very quickly [00:16:39] Tropical Orange UCAN as an alternative to orange juice [00:18:01] Is the UCAN business model flawed? [00:18:28] UCAN becomes more effective over time [00:19:15] If you're not in ketosis you must have a source of glucose [00:19:37] Higher intensities still require glucose [00:21:33] Finding something that works and then taking it to the extreme [00:22:13] The upper limits of dose [00:22:33] For 60 to 90 minutes, 1 - 2 scoops. For longer than 120 minutes, 1 scoop every 90 minutes [00:23:24] Ironman athletes can use 11 packets! [00:24:02] The trick is to figure out your need in training [00:24:18] 1 scoop per hour for 6 hours gave me horrendous gas, but hey that's just me! [00:25:31] Artificial sweeteners and insulin [00:25:53] There's a small amount of artificial sweetener in UCAN but they're moving towards natural sweetener [00:26:29] Insulinogenic effect is negligible at these low doses [00:26:48] UCAN started with sports teams [00:27:18] No sugar based sports drink claims mental clarity as a potential benefit [00:27:43] Lifetime Fitness [00:28:11] An alternative to desk draw snacking [00:28:36] What is it about coffee? [00:29:58] Great for personal trainers [00:30:32] UCAN and ketogenic diets [00:31:44] UCAN is a great tool for transitioning to a ketogenic diet [00:32:28] Going really slow saved me the deleterious effects of the keto adaptation phase [00:33:03] Corn and secretory IgA testing [00:34:10] If you have a known allergy to corn, UCAN might not be for you [00:34:27] Often it's the GMO that causes trouble [00:34:47] I know I'm sensitive to corn but UCAN is fine [00:35:10] Pays to be cautious [00:35:47] Remove all the potential triggers and then experiment [00:36:36] Sipping or one serving all at once is fine [00:38:07] UCAN electrolyte mix [00:38:41] Ketogenic diets tend towards electrolyte depletion [00:38:59] Storing UCAN [00:39:26] Hydrapak SoftFlask [00:39:38] Only the plain UCAN separates [00:40:28] Just bring the packets on longer rides [00:40:47] Limitations of UCAN [00:41:59] Mixing UCAN with Bulletproof MCT oil

In this episode I was lucky enough to be joined by Roland Schoeman, the current world record holder in the 50m freestyle. In 2004 he won Gold, Silver and Bronze at the Athens Olympics. Roland is 33 years old and will be 36 at his 5th Olympics in Rio. Roland will be taking three tests to get a better understanding of how well his body is responding to his enormous training load. In this first of a series of interviews, we talk about stress, hormones, neurotransmitters, recovery, ketogenic diets, GI pathogens and more! [00:00:09] Introduction to Roland Schoeman [00:00:37] About Nourish Balance Thrive [00:01:06] Roland's background [00:02:35] Aging has forced careful attention to recovery [00:02:56] Ben Greenfield 7 Signs Your Cortisol and Adrenals are Broken [00:03:48] Saliva Adrenal hormone testing [00:04:33] What we really use the stress response for in modern life [00:05:15] The problem of excessive stress [00:05:34] Roland has a swim and strength training coach, but that's it [00:05:59] Roland's anti-doping stance [00:06:37] Resistance stretching and Capoeira [00:07:29] Enlightened self-interest [00:07:58] We assume that the pros have access to the best but it's not necessarily true [00:09:19] Chris was forced into the system of testing by a huge deterioration in health [00:09:51] Stress puts long term building projects on hold [00:10:21] Roland tracks HRV using Sweetbeat [00:11:11] HRV and readiness to train are sometimes discordant [00:13:10] Having the data can sometimes be your downfall [00:13:32] Sleep should be really easy [00:13:56] Low libido, sugar cravings, uneven energy [00:14:32] Excited about training since fixing adrenal insufficiency [00:15:04] Travelling makes sleep really hard [00:15:29] Do sleeping pills help you sleep or knock you unconscious? [00:15:53] Low resting heart rate and parasympathetic nervous system [00:16:35] Licorice extract inhibits the breakdown of cortisol to cortisone [00:17:43] Adjusting cortisol should only be attempted with a lab result, and even then with caution [00:18:37] Robb Wolf [00:19:05] Genova Diagnostic Organix urine test [00:19:22] L-Tyrosine and 5-HTP, dopamine and serotonin [00:20:31] The Australians have banned the use of sleeping pills [00:21:56] Checking blood glucose [00:22:35] Roland has worked with Kim Swanwick [00:22:50] Blood glucose cortisol connection [00:23:37] Blood glucose poor sleep connection [00:24:21] Fixing sleep with diet [00:24:33] Optimal blood glucose is usually 80-90 mg/dL but there are many exceptions [00:25:30] Fasted morning glucose is of particular interest [00:25:56] Keto adaptation [00:26:24] Roland's experience working with Prof. Tim Noakes [00:27:36] You must train like you race [00:28:20] The Real Meal Revolution [00:29:07] Roland's keto adaptation was painful [00:29:46] Tons of energy, BUT only with loss of top end power [00:30:55] Roland abandoned the ketogenic diet and currently eats quinoa, rice, yams [00:31:57] Mountain biking is almost completely aerobic and lends itself to ketosis [00:32:44] Open water swimmers might benefit [00:32:54] Any event lasting more than 9 minutes is 99% aerobic according to Phil Maffetone [00:33:23] Supplementation during a swim workout [00:34:16] Protein shake and amino acids immediately post workout [00:34:33] Definite improvement in recovery [00:34:50] Needing to eat immediately post workout is a sign your workout was glycolytic [00:36:10] Not just for Olympians! [00:36:23] Paying attention to your body [00:36:36] Coeliac and gluten sensitivity [00:37:12] Increased period of stress leads to suppress immunity leads to infection [00:37:54] Roland's digestion is stellar, but he's always looking to do better [00:38:52] H. pylori and protein digestion [00:39:37] Stool antigen testing [00:40:06] The combination of lowered immunity and pathogens is a dangerous one [00:40:52] Swimmers might be at particular risk as many pathogens are waterborne [00:41:19] We're only looking for milliseconds here [00:41:58] More about the Organix test [00:42:08] Carbohydrate and fatty acid metabolism [00:42:17] Neurotransmitter turnover [00:42:19] Methylation, phase I & II detox, i.e. liver function [00:42:39] CDC Forth Report [00:43:15] Sulfur containing amino acids and B vitamins [00:43:33] Bacterial and yeast overgrowths, clostridial species [00:44:17] The metabolite indican is from the bacterial breakdown of protein [00:44:50] Dr Dan Kalish [00:45:25] All the collection is done at home, no need to visit the doctor [00:46:18] All the tests cost about $1,000 [00:47:29] Symptoms are usually the last thing to show [00:47:48] Elevated oxidative stress, athletes, phospholipid bilayer, red blood cells, anemia [00:48:51] How Nourish Balance Thrive works [00:49:04] The bulk of our inventions are diet and lifestyle based [00:49:23] Diet, rest, exercise (more is not more), stress reduction [00:49:47] 400% increase in testosterone, 700% increase of DHEA [00:50:18] Addressing root causes is far more effective than supplementation [00:50:45] Supplementing with steroids doesn't make sense for anyone [00:51:11] Topical hormone supplements are particularly troublesome [00:51:37] Downregulating sensitivity and production [00:52:23] Next time we will be reviewing Roland's food diary with our food scientist Julia Kelly

In this episode, Julie and me were lucky enough to be joined by biochemist, Silicon Valley executive, professional pilot and Certified Functional Diagnostic Nutrition practitioner Toréa Rodriguez. We discuss how Hashimoto’s thyroiditis grounded her dream job, her experience working with Chris Kresser and what exactly she's doing now to get back on track. Toréa has opened up a list for you to sign up to work with her. 05:20 Initially decided against the endocrinologist 06:00 A completely natural approach didn't work 06:27 Elevated antibodies diagnosed Hashimoto's 07:00 Toréa has a massive amount data from blood work on her thyroid 08:00 Symptoms are the last thing to show 08:25 The lab work reveals issues before they become a real problem 09:00 The benefits of functional medicine 09:33 Sensitivity is a current limitation of hormone testing 10:21 Started synthetic meds 11:00 Wasn't feeling any better, lab results still abnormal 11:21 Trial and error titration 11:45 Frustration 12:00 Treat the symptoms, if that doesn't work we'll cut it out 13:00 Toréa has spoke to many people that have had a thyroidectomy 13:20 Chris Kresser 13:43 Understanding the complexity of the condition 14:45 Dividing complexity 15:13 Health care vs disease care 16:19 Kresser ran lots of labs and spent two hours doing the interpretations 16:50 Adrenal fatigue, iron deficiency anemia 17:00 Granola bars and a vegetarian diet weren't cutting it 17:30 Put onto a strict Paleo reset diet and reintroducing meat 17:49 Within 30 days felt so much better 18:00 The transition from vegetarianism 18:41 Resilience 19:31 Vegetarianism seemed like a healthy choice 19:52 Hypoxia 21:00 Oxygen deliverability is a deal breaker 21:24 Why Toréa is no longer working with Kresser 22:00 Dr Cowan in San Francisco 22:26 Being the middle man didn't work 22:50 Quit being a pilot 23:00 Stable results were still elusive 23:36 Glandulars didn't work 24:00 Alan Christianson NMD 24:30 The role of diet in treating Hashimotos 24:50 Tried reintroducing dairy didn't work completely 25:21 Gluten is definitely a no no 25:42 Now eating an autoimmune protocol 26:00 Skin is clearing up within a week 26:15 What is AIP? 26:30 The Paleo Mom, The Paleo Approach 27:00 Leaky gut 27:45 Great book for maximizing nutrient density 28:00 Functional Diagnostic Nutrition 28:30 Which tests to run first 29:00 Diet, rest, exercise, stress reduction and then supplements 29:22 BioHealth 205 Adrenal Stress Profile 29:39 Toréa has struggled to make progress with adrenal fatigue 30:00 Is running further tests to uncover hidden root causes 30:45 Root causes vs symptoms 32:00 The importance of gut health 32:15 Women and Hashimoto's 33:00 Women's hormones are more fragile 33:45 Sara Gottfried 34:30 What you can do to help yourself 35:00 Nurturing 35:00 Take time for yourself 36:00 Falling down the hormonal flight of stairs 37:00 Toréa has the knowledge AND the time to take care of you 39:00 Getting started with lab testing