Health Unveiled with Dr. Dan

In this episoide, Dr. Dan talk about how modern science backs up old health adages like:"A apple a day keeps the doctor away""Grain is the staff of life""An ounce of prevention is worth a pound of cure""Eat to live, not live to eat"And others...

Episode Summary:Dr. Dan discusses the known science around the hot plant based meat industry.Episode References:Flexitarian diet info: https://www.ncbi.nlm.nih.gov/pubmed/30042947Potential health concerns regarding conventional meat: https://jamanetwork.com/journals/jama/article-abstract/2749260Plant based meats might be more part friendly than conventional meat: https://www.nature.com/articles/s41598-019-46590-1.pdfPlant based meat products are higher in salt and carbohydrates/sugars than real meat: https://www.ncbi.nlm.nih.gov/pubmed/31671655No evidence that plant based meat products are healthier for you: https://www.ncbi.nlm.nih.gov/pubmed/31161217Plant and animal based protein products have the same satiety when corrected for fiber: https://www.ncbi.nlm.nih.gov/pubmed/29337861Widespread Consumer acceptance of plant based meat products still has a ways to go: https://www.ncbi.nlm.nih.gov/pubmed/29501683

Episode Summary:Natural products from the sea and their ability to promote human health is the topic Dr. Dan tackles in this episode.Episode References:Review on astaxanthin health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/Astaxanthin and skin health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/Neuroprotective properties of astaxanthin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352583/Astaxanthin and anti-aging: https://www.researchgate.net/publication/327916261_Antioxidant_effects_of_astaxanthin_in_various_diseases-a_reviewHeart health and astaxanthin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083660/Astaxanthin and sport performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/Anti-diabetic properties of astaxanthin: https://www.ncbi.nlm.nih.gov/pubmed/12688512/Astaxanthin and eye health: https://www.ncbi.nlm.nih.gov/pubmed/15570017Bioactive properties of fucoidan from brown seaweed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471298/Review article on phlorotannins from seaweed: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/phlorotanninReview of pharmaceutical products from the oceans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783878/

Episode Summary:Dr. Dan discusses the science behind Shilajit—a new health ingredient on the market.Episode References:Shilajit found in Antartica: https://www.ncbi.nlm.nih.gov/pubmed/18996940Mythical origins of shilajit: https://krishnamurti.abundanthope.org/index_htm_files/The-Bhagavata-Purana.pdfOrigin of shilajit is still unknown: https://www.ncbi.nlm.nih.gov/pubmed/22557605Beauty from within properties of shilajit: https://www.ncbi.nlm.nih.gov/pubmed/31161927Shilajit promotes muscle retention and reduces fatigue: https://www.ncbi.nlm.nih.gov/pubmed/30728074Shilajit regulates gene expression: https://www.ncbi.nlm.nih.gov/pubmed/27414521Altitude sickness is attenuated by shilajit: https://www.ncbi.nlm.nih.gov/pubmed/20532096Increase in sperm counts n men using shilajit: https://www.ncbi.nlm.nih.gov/pubmed/29947420Shilajit increases testosterone levels: https://www.ncbi.nlm.nih.gov/pubmed/26395129Male fertility properties of shilajit: https://www.ncbi.nlm.nih.gov/pubmed/20078516Shilajit and cognitive health and suppression of neurodegeneration: https://www.ncbi.nlm.nih.gov/pubmed/22482077Reduction of triglycerides and total cholesterol using Shilajit: https://www.ncbi.nlm.nih.gov/pubmed/22557121

Episode Summary:Listen as Dr. Dan discusses both sides of the vaccination debates and breaks down the accurate science.Episode References:Thiomersal is not responsible for autism: https://www.ncbi.nlm.nih.gov/pubmed/17168158Legal battles of thiomersal and autism: https://www.ncbi.nlm.nih.gov/pubmed/17898095Original lancet paper on MMR vaccine and autism that fueled the debate: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(97)11096-0/fulltextErratum to the paper published in 2004: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(04)15715-2/fulltextThis paper was completely retracted in 2010: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)60175-4/fulltextLandmark study in 1999 and autism: https://www.ncbi.nlm.nih.gov/pubmed/10376617?dopt=AbstractNEJM paper on 537,303 people in Denmark and autism: https://www.nejm.org/doi/full/10.1056/nejmoa021134Australian study on 1 million children found no correlation between the MMR vaccine and autism: https://www.sciencedirect.com/science/article/pii/S0264410X14006367#Study in Denmark on 5 million children found no correlation between MMR vaccine and autism: https://annals.org/aim/fullarticle/2727726/measles-mumps-rubella-vaccination-autism-nationwide-cohort-study?mod=article_inlineInfluenza vaccine is safe during the second and third trimesters of pregnancy: https://jamanetwork.com/journals/jamapediatrics/article-abstract/2587559No evidence between the vaccine overload hypothesis and autism: https://www.ncbi.nlm.nih.gov/pubmed/16581162Aluminum in vaccines, at allowed levels, was found to be safe: https://www.ncbi.nlm.nih.gov/pubmed/16581162Formaldehyde, at levels present in vaccines, is not harmful to human health: https://www.fda.gov/vaccines-blood-biologics/safety-availability-biologics/common-ingredients-us-licensed-vaccines28% of European adults express doubts about effectiveness of vaccinating their children: https://www.ncbi.nlm.nih.gov/pubmed/29483029NEJM medicine paper showing that siblings of an autistic child are less likely to be vaccinated: https://www.nejm.org/doi/full/10.1056/NEJMc1708223Religion and vaccines: https://www.ncbi.nlm.nih.gov/pubmed/11725304Should vaccinations be compulsory? https://www.ncbi.nlm.nih.gov/pubmed/16458770Russia-based twitter bots and trolls helped amplify the vaccination debate between 2014-2017: https://www.ncbi.nlm.nih.gov/pubmed/30138075

Episode Summary:Dr. Dan discusses natural products that can help with PMS, PMDD, UTIs, morning sickness, breastfeeding, and menopause.Natural Ingredients to Help with PMS:Chaste-treeZinc Calcium Vitamin D3Phosphatidyl serine and phosphatidic acidJustica pectoralis (water willow)Natural Ingredients to Help with PMDD:Chaste-treeNatural Ingredients to Help with UTIs:Cranberry standardized to proanthocyandins (PACs)Natural Ingredients to Help with Morning Sickness:GingerNatural Ingredients to Help with Breastfeeding:ChamomileSilymarin from milk thistle Natural Ingredients to Help with Menopause:Chaste-treeRhodiola roseaBlack cumin Episode References:Good review article on botanicals and women’s health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050441/Chaste-tree can help with PMS: https://www.ncbi.nlm.nih.gov/pubmed/28237870Chaste-tree can alleviate cyclic breast pain: https://www.ncbi.nlm.nih.gov/pubmed/31464546Zinc and PMS: https://www.ncbi.nlm.nih.gov/pubmed/31154571Phosphatidyl serine and PMS: https://linkinghub.elsevier.com/retrieve/pii/S2405-4577(17)30275-9Water willow and PMS: https://www.ncbi.nlm.nih.gov/pubmed/20452152PMS and calcium and vitamin D3: https://www.ncbi.nlm.nih.gov/pubmed/30918875Cranberry and UTI: https://www.ncbi.nlm.nih.gov/pubmed/29046404Bearberry contains a compound called arbutin that might be useful for UTIs: https://www.ncbi.nlm.nih.gov/pubmed/29970072Ginger can help with morning sickness: https://www.ncbi.nlm.nih.gov/pubmed/22951628Chamomile can increase milk production when breastfeeding: https://www.ncbi.nlm.nih.gov/pubmed/28000519Silymarin from milk thistle can increase milk production: https://www.ncbi.nlm.nih.gov/pubmed/26714778Chaste-tree can help with symptoms of menopause: https://www.ncbi.nlm.nih.gov/pubmed/31067851Rhodiola rosea helps to regulate estrogen levels during menopause: https://www.ncbi.nlm.nih.gov/pubmed/26776957Black cohosh can ease menopausal symptoms: https://www.ncbi.nlm.nih.gov/pubmed/25693288

Episode Summary:Dr. Dan breaks down the actual science behind the safety and efficacy of genetically modified organisms (GMOs)Topics discussed are as follows:What are genetically modified organisms (GMOs)?Scientific literature behind the potential benefits of GMOsLiterature on the potential dangers of GMOsThe real issues behind GMOsSummary/future outlookDr. Dan recommendationEpisode References:See here for an article on the population crisis: http://www.fao.org/fileadmin/templates/wsfs/docs/Issues_papers/HLEF2050_Global_Agriculture.pdfPapaya GMO that is resistant to the Papaya ringspot virus and saved the papaya species on the Hawaiian Islands: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976845/Article on the discovery of golden rice: https://www.ncbi.nlm.nih.gov/pubmed/10657094Carotenoids in golden rice are converted to Vitamin A in humans: https://www.ncbi.nlm.nih.gov/pubmed/19369372Macronutrient ratios in golden rice are comparable to other species of rice: https://www.ncbi.nlm.nih.gov/pubmed/31282158FDA determination that golden rice is safe for consumption: https://www.ncbi.nlm.nih.gov/pubmed/29979646Development of aSTARice that produces astaxanthin: https://www.ncbi.nlm.nih.gov/pubmed/30506343Potential loss of biodiversity with GMOs: https://www.ncbi.nlm.nih.gov/pubmed/28645870GMO status in the EU: https://www.ncbi.nlm.nih.gov/pubmed/30838488

Episode Summary:With thousands of supplements to choose from, Dr. Dan explains what to look for in order to find science-based products that can support human health.Principles For Picking Out a Science-Based Supplement:Avoid Pixie-dusting/Witches Brew Formulations Steer Clear of Proprietary Blends that don’t give ingredient amountsChoose ingredients that are standardized to bioactive compoundsLook for technology in formulations that make the ingredients more bioavailableBuy supplements where clinical studies have been run on the finished product and not just an individual ingredient in the productChoose supplements that have certifications behind it (e.g. NSF Sport, Informed Choice, Certified Organic, etc.)Look for supplements where there is transparency on how the formulation is produced and where the ingredients are fromAvoid supplements with panacea-like claims

Episode Summary:Mindfulness and its ability to improve human health is the topic Dr. Dan address in this episode. Episode References:Wikipedia has a nice introduction to mindfulness: https://en.wikipedia.org/wiki/MindfulnessStress and anxiety reduction via mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31601362Mindfulness increases quality of life in cancer patients: https://www.ncbi.nlm.nih.gov/pubmed/31621473Postpartum depression is reducing using mindfulness techniques: https://www.ncbi.nlm.nih.gov/pubmed/31601170Mindfulness can reduce markers of inflammation and promote heart health: https://www.ncbi.nlm.nih.gov/pubmed/31591316Pain can be alleviated using mindfulness techniques: https://www.ncbi.nlm.nih.gov/pubmed/31579851 and https://www.ncbi.nlm.nih.gov/pubmed/31377215Mindfulness and reduction of suicide risk: https://www.ncbi.nlm.nih.gov/pubmed/31572279 Reduction of insomnia and sleep disturbances using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31539830Mindfulness int he treatment of sexual dysfunction: https://www.ncbi.nlm.nih.gov/pubmed/31570137Mindfulness can change brain wave activity as seen by EEG: https://www.ncbi.nlm.nih.gov/pubmed/31569665Reduction of migraine headaches using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31557329Mindfulness and reduction of opioid misuse: https://www.ncbi.nlm.nih.gov/pubmed/31556669Reduction of signs of metabolic syndrome using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31511777Mindfulness increases levels of BDNF in the brain: https://www.ncbi.nlm.nih.gov/pubmed/31498125Use of mindfulness as a treatment in early stage schizophrenia: https://www.ncbi.nlm.nih.gov/pubmed/31416744Mindfulness and reduction of tinnitus: https://www.ncbi.nlm.nih.gov/pubmed/31396035Incorporation of mindfulness can increase quality of education: https://www.ncbi.nlm.nih.gov/pubmed/31404846

Episode Summary:Dr. Dan breaks down the actual science behind the hot trend of phytoceramides.Episode References:Dr. Oz—How to Fake a Facelift Campaign: https://www.doctoroz.com/episode/how-drop-decade-5-secrets-cheat-your-age?video_id=1937182025001Ceramides Improve Skin Condition: https://www.ncbi.nlm.nih.gov/pubmed/18492188Ceramides Improve Skin Hydration: https://www.ncbi.nlm.nih.gov/pubmed/20646083Improvement of wrinkles using phytoceramides: https://www.researchgate.net/publication/309007390_Lipowheat_phytoceramides_a_powerful_dietary_ingredient_for_hydration_and_anti-agingNewest 2019 Paper on Ceramides: https://www.ncbi.nlm.nih.gov/pubmed/31033133

Episode Summary:Dr. Dan discusses the science behind the hot trend of camel milk and its anti-diabetic properties. Episode References:Zero prevalence of diabetes in rural India where camel milk is consumed: https://www.ncbi.nlm.nih.gov/pubmed/17098321See here for a review article on the health benefits of camel milk: https://www.ncbi.nlm.nih.gov/pubmed/27432772Anticancer properties of camel milk: https://www.ncbi.nlm.nih.gov/pubmed/30583676Anti-diabetic effects of camel milk on type 2 diabetes: https://www.ncbi.nlm.nih.gov/pubmed/30452940Camel milk can support health of people with type 1 diabetes: https://www.ncbi.nlm.nih.gov/pubmed/24200025 and https://www.ncbi.nlm.nih.gov/pubmed/19459752Camel milk and kidney health: https://www.ncbi.nlm.nih.gov/pubmed/29667662Clinical measurements of autism are significantly improved after drinking camel milk: https://www.ncbi.nlm.nih.gov/pubmed/26577969 and https://www.ncbi.nlm.nih.gov/pubmed/24375082Consumption of unpasteurized camel milk can cause bacterial infections: https://www.ncbi.nlm.nih.gov/pubmed/26796768 and https://www.ncbi.nlm.nih.gov/pubmed/27038818

Episode Summary:Dr. Dan breaks down the known science regarding intermittent fasting.Topics discussed are as follows:Introduce intermittent fastingDifferent types of intermittent fastingIntermittent fasting in the scientific literature Potential mode of action of intermittent fastingChallenges and potential issuesKey takeawaysFuture outlookEpisode References:See here for a review of different types of intermittent fasting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/pdf/nihms663671.pdfCaloric restriction and intermittent fasting cause weight loss to the same degree: https://www.ncbi.nlm.nih.gov/pubmed/29700718Intermittent fasting can reduce body fat in obese subjects: https://www.ncbi.nlm.nih.gov/pubmed/30683819Intermittent fasting can reduce triglyceride and LDL-cholesterol levels: https://www.ncbi.nlm.nih.gov/pubmed/31377182Periodic fasting can increase efficacy of cancer therapies: https://www.ncbi.nlm.nih.gov/pubmed/27557543Beneficial effects of intermittent fasting in asthma: https://www.ncbi.nlm.nih.gov/pubmed/17291990Intermittent fasting and bone health: https://www.ncbi.nlm.nih.gov/pubmed/30903600Intermittent fasting supports healthy gene expression: https://www.ncbi.nlm.nih.gov/pubmed/31356832Athletic performance isn’t increased by intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/31283627Intermittent fasting and arthritis: https://www.ncbi.nlm.nih.gov/pubmed/2837251Long term mood is increased with intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/17263085Safety precautions in intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/29405359

Episode Summary:Dr. Dan discusses what is known in the scientific literature about the health benefits, challenges, and future outlook of essential oils.Topics discussed are as follows:Definition of essential oilMolecular composition of essential oilsWhat is the actual published science behind essential oils?Potential problems with essential oilsKey takeaways and future outlookEpisode References:Essential oils and quorum sensing: https://www.ncbi.nlm.nih.gov/pubmed/31497567Benefit of essential oils in aromatherapy: https://www.ncbi.nlm.nih.gov/pubmed/29743387Anti-inflammatory properties of shisandra essential oil: https://www.ncbi.nlm.nih.gov/pubmed/31463498 Essential oils not effective against metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/31478290

Episode Summary:The actual science regarding elderberry is the topic Dr. Dan tackles on this episode.Episode References:Elderberry as a food colorant: https://www.ncbi.nlm.nih.gov/pubmed/31247974Phytonutrients in elderberry: https://www.ncbi.nlm.nih.gov/pubmed/29241318Elderberry reduces cold-like symptoms: https://www.ncbi.nlm.nih.gov/pubmed/30670267Flu duration shortened by elderberry: https://www.ncbi.nlm.nih.gov/pubmed/9395631Compounds in elderberry bind to the flu virus: https://www.ncbi.nlm.nih.gov/pubmed/19682714Elderberry does not improve metabolic health: https://www.ncbi.nlm.nih.gov/pubmed/14749743Potential connection between elderberry and the microbiome: https://pubs.acs.org/doi/abs/10.1021/acs.jafc.9b00247

Episode Summary:Dr. Dan discusses what is actually known in the scientific literature regarding the keto diet.Episode References:The keto diet in the treatment of drug resistant epilepsy: https://www.ncbi.nlm.nih.gov/pubmed/31204451See here for a good review on the science of the ketones diet: https://www.nature.com/articles/ejcn2013116Keto diet can change composition of the microbiome: https://www.cell.com/cell/fulltext/S0092-8674(18)30520-8The keto diet changes levels of microRNA: https://www.ncbi.nlm.nih.gov/pubmed/30474543There could be health issues with eating pattern too low in carbohydrates: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext

Episode Summary:Dr. Dan discusses a science-based eating pattern that can lower blood pressure.Episode References:Blood pressure prevalence by the WHO: https://www.who.int/gho/ncd/risk_factors/blood_pressure_prevalence_text/en/Original New England Journal of Medicine report on the Dietary Approaches to Stop Hypertension (DASH) eating plan: https://www.ncbi.nlm.nih.gov/pubmed/9099655/See here for a good review of the DASH eating plan: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509411/ Substituting either protein or fat for carbohydrates in the DASH plan is effective: https://www.ncbi.nlm.nih.gov/pubmed/16287956/DASH can help manage gout: https://www.bmj.com/content/357/bmj.j1794Diabetes management and DASH: https://spectrum.diabetesjournals.org/content/30/2/76DASH can lower risk of chronic kidney disease: https://www.kidney-international.org/article/S0085-2538(19)30168-1/fulltext Insomnia reduced in people on DASH: https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-019-2220-6Less than 1% of the US population follows the DASH plan: https://www.ncbi.nlm.nih.gov/pubmed/18268173/

Episode Summary:Dr. Dan describes the best science-based methods to repel those pesky mosquitos.Topics discussed are as follows:Synthetically derived insect repellents Naturally derived insect repellentsFactors that attract or repel mosquitosSummary and future outlookEpisode References:See here for a nice review of insect repellents: https://www.ncbi.nlm.nih.gov/pubmed/29410208Effectiveness of DEET: https://www.ncbi.nlm.nih.gov/pubmed/12097535DEET is absorbed through the skin: https://www.ncbi.nlm.nih.gov/pubmed/3625951Premature death of red blood cells using DEET: https://www.ncbi.nlm.nih.gov/pubmed/30880218Icaridin is effective at controlling malaria outbreaks: https://www.ncbi.nlm.nih.gov/pubmed/28339462PMD is a effective insect repellent: https://www.ncbi.nlm.nih.gov/pubmed/17067054Citronella isn’t effective at repelling mosquitos: https://academic.oup.com/jinsectscience/article/17/1/24/29963802-nonanal attracts mosquitos: https://www.pnas.org/content/106/44/18803Sweat attracts mosquitos: https://www.ncbi.nlm.nih.gov/pubmed/5799038/Alcohol consumption and mosquito attraction: https://www.ncbi.nlm.nih.gov/pubmed/12083361/Eating bananas attracts mosquitos: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315685/

The word "diet" is my most hated word in the english language. Diet means short term, non-sustainable, drudgery, gimmicky, burden, and pain. In this episode I discuss basic princioles of how one can eat healthy food sustainably long term—as opposed to a white-knuckle diet.

Episode Summary:The scientific efficacy of the popular bean diet is the topic tackled by Dr. Dan on this episode.Topics discussed are as follows:What is the bean diet?Nutritional composition of beansScientific literature on the bean dietIs the bean diet scientifically legit?Future outlook and summary Episode References:Early reference on the bean diet: https://www.ncbi.nlm.nih.gov/pubmed/5851199Legumes are rich in polyphenols: https://www.ncbi.nlm.nih.gov/pubmed/29113066Bean consumption and cancer mortality: https://www.ncbi.nlm.nih.gov/pubmed/29352655Reduced risk of type 2 diabetes by eating beans: https://www.ncbi.nlm.nih.gov/pubmed/28392166Bean consumption and weight loss: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1384247Mood might be increased by eating beans: https://www.ncbi.nlm.nih.gov/pubmed/29062805A legume rich diet can support health blood-lipid levels: https://www.ncbi.nlm.nih.gov/pubmed/19939654Bean consumption can reduce levels of inflammation: https://www.ncbi.nlm.nih.gov/pubmed/19889807

Episode Summary:Dr. Dan discusses the scientific literature behind different types of mushrooms.Topics discussed are as follows:Introduction to mushroomsMushrooms with science based evidenceBest ways to get mushrooms into our dietsFuture outlook and summary Episode References:Reishi mushroom and immune health: https://www.ncbi.nlm.nih.gov/pubmed/30317947Metabolic syndrome reduced using reishi mushroom: https://www.ncbi.nlm.nih.gov/pubmed/30806268Safety of reishi mushroom: https://www.ncbi.nlm.nih.gov/pubmed/14756912Neuroprotective properties of lion’s mane mushroom: https://www.ncbi.nlm.nih.gov/pubmed/30934760Lion’s mane mushroom and aging: https://www.ncbi.nlm.nih.gov/pubmed/31084539Mood improvement with Lion’s mane: https://www.ncbi.nlm.nih.gov/pubmed/31118969Safety of lion’s mane mushroom: https://www.ncbi.nlm.nih.gov/pubmed/24810469Anti-inflammatory properties of red belted conk mushroom: https://www.ncbi.nlm.nih.gov/pubmed/24810469Chaga and cell cycle health: https://www.ncbi.nlm.nih.gov/pubmed/29800742Liver health protected using chaga: https://www.ncbi.nlm.nih.gov/pubmed/26853962Turkey tail mushroom and microbiome health: https://www.ncbi.nlm.nih.gov/pubmed/25006989

Episode Summary:Microplastics and their implications in human health is the topic Dr. Dan addresses this week. Topics discussed are as follows:What are microplastics? Scientific literature on microplastics and human healthFoods that may be high in microplasticsFuture outlook and summary Episode References:See here for a review on microplastics: https://www.ncbi.nlm.nih.gov/pubmed/30116998Preliminary research on microplastics: https://www.umweltbundesamt.at/fileadmin/site/presse/news_2018/UEG_Week_2018_-_Philipp_Schwabl_Microplastics_Web.pdfMicroplastics can contain large amounts of pathogens: https://pubs.acs.org/doi/10.1021/es503610rSynthetics contaminants can absorb onto microplastics: https://www.ncbi.nlm.nih.gov/pubmed/29653356Microplastics can leach out bisphenol A (BPA): https://www.ncbi.nlm.nih.gov/pubmed/27093569Microplastics could be causing inflammation in human tissues: https://pubs.acs.org/doi/pdf/10.1021/acs.est.6b02569?rand=i0ghes9kSee here for SAPEA report on microplastics: https://www.sapea.info/topics/microplastics/Microplastics and the microbiome: https://www.ncbi.nlm.nih.gov/pubmed/30826685Microplastics are also in the air: https://www.ncbi.nlm.nih.gov/pubmed/29172041Scallops can accumulate large amounts of microplastics: https://pubs.acs.org/doi/10.1021/acs.est.8b05266#See here for a review on microplastics in cosmetics: https://www.ncbi.nlm.nih.gov/pubmed/27836135

Episode Summary:Dr. Dan shares a simple formula for prolonged sustained weight loss based on sound scientific principles.Topics discussed are as follows:Nutritional ingredients in the scientific literature that can promote weight loss Dr. Dans formula for healthy, sustained weight lossFuture outlook and summary Episode References:Obesity statistics in the United States: https://www.cdc.gov/obesity/data/adult.htmlSee here for a review on weight loss ingredients in the scientific literature: https://www.sciencedirect.com/science/article/pii/S0753332218345554Clinical study on Yerba mate and weight loss: https://www.ncbi.nlm.nih.gov/pubmed/26408319Green tea and weight loss: https://www.ncbi.nlm.nih.gov/pubmed/19597519 Weight reduction using Garcinia cambogia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5781311/Capsaicin in chili peppers can promote weight loss: https://www.ncbi.nlm.nih.gov/pubmed/27899046Caloric restriction is key for weight loss: https://www.ncbi.nlm.nih.gov/pubmed/29651021Time restricted feeding can prevent obesity and metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/30174302

#35. Episode Summary:In this episode Dr. Dan talks about different science-based strategies to support eye health.Topics discussed are as follows:Eye Health Compounds that can support eye healthWhat can we do to protect our visionWhat to look for in an eye health supplementFuture outlook and summary Episode References:Statistics on are related macular degeneration (AMD): https://nei.nih.gov/eyedata/amdExcess sugar intake can accelerate cataract formation: https://www.ncbi.nlm.nih.gov/pubmed/27242920Omega-3 supplementation greatly improves dry eye symptoms: https://www.ncbi.nlm.nih.gov/pubmed/30702470Lutein and zeaxanthin can support eye health: https://www.ncbi.nlm.nih.gov/pubmed/27431371Details regarding the Age Related Eye Disease Study (AREDS): https://www.ncbi.nlm.nih.gov/pubmed/10588299Smoking and hypertension increase risk for AMD: https://www.ncbi.nlm.nih.gov/pubmed/11097601Dietary intake of omega-3 fatty acids decreases risk for AMD: https://www.ncbi.nlm.nih.gov/pubmed/18779490Beta-carotene supplementation can increase cancer risk in smokers: https://www.ncbi.nlm.nih.gov/pubmed/29885291 AREDS2 trial details: https://www.ncbi.nlm.nih.gov/pubmed/22840421Increased calcium intake in women can decrease risk for AMD: https://www.ncbi.nlm.nih.gov/pubmed/30896764Use of blue-light filtering lenses does not support health of the macula: https://www.ncbi.nlm.nih.gov/pubmed/30789642

Episode Summary:The incredible science-based benefits of honey is the focus of this podcast. Topics discussed are as follows:Honey: Background and introduction Health benefits of honey in the scientific literatureWhat to look for in a honey?Future outlook and summary Episode References:Traditional Medicine uses for honey: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/Antibacterial benefits of honey: https://www.ncbi.nlm.nih.gov/pubmed/23569748Antiviral activity of honey: https://www.ncbi.nlm.nih.gov/pubmed/15278008Honey and wound healing: https://www.ncbi.nlm.nih.gov/pubmed/28063093Anti-inflammatory properties of honey: https://www.ncbi.nlm.nih.gov/pubmed/24623989Antibacterial properties of honey against MRSA: https://www.ncbi.nlm.nih.gov/pubmed/25159357Honey and sore throat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/Anti-ulcer properties of honey: https://www.ncbi.nlm.nih.gov/pubmed/30105063Honey is a potent antioxidant: https://www.ncbi.nlm.nih.gov/pubmed/20803373Honey and immune health related to sport performance: https://www.ncbi.nlm.nih.gov/pubmed/28417086Honey increases athletic endurance: https://www.ncbi.nlm.nih.gov/pubmed/26448850Honey lowers 4/5 criteria for metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/18454257Reduction in blood pressure with honey: https://www.ncbi.nlm.nih.gov/pubmed/30477832Anti obesity properties of honey: https://www.ncbi.nlm.nih.gov/pubmed/28246535Honey can help heal diabetic foot ulcers: https://www.ncbi.nlm.nih.gov/pubmed/30712715Prebiotic/Microbiome promoting activity of honey: https://insights.ovid.com/pubmed?pmid=28379925Honey and immune health: https://www.ncbi.nlm.nih.gov/pubmed/15671696Anti cough properties of honey: https://jamanetwork.com/journals/jamapediatrics/fullarticle/571638 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264806/Reduction of allergy symptoms using honey: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6074882/pdf/asm-5-469.pdfHoney and respiratory health: https://www.ncbi.nlm.nih.gov/pubmed/24886260Anti parasitic properties of honey: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6456236/

Plants and the need to study them Plants have been used since the dawn of time for food, shelter, transportation and medicine—not to mention they produce the very oxygen we breathe! Why study plants 50% of all anticancer drugs and 30% of all pharmaceutical drugs are from plants600,00 species of plants on the earth. Less than 5% of plants have been studied for their bioactive compoundsWe need to continue to discover new plants that can help with the health Metabolic Syndrome crisis sweeping the globe Chronic obstructive pulmonary disorder (COPD) is also a serious health concern on the earth today. Episode References:See here for a review of pharmaceutical drugs from plants: https://pubs.acs.org/doi/abs/10.1021/acs.jnatprod.5b01055

Episode Summary:Dr. Dan recaps key information shared from the first 6 months of the podcast on how to promote health.Nutrition Principles: Eat Dr. Dan’s Epinutrient Diet or Epi Diet Include the following foods that are naturally rich in EPINUTRIENTS in your daily regiment: 1 apple 1 orange 2 tablespoons of cacao nibs Could also substitute1 square at least 85% dark chocolate 1 serving of either broccoli, Brussel sprouts, or cabbage 2 handfuls of nuts like pistachios, almonds, cashews or pecans One slice whole wheat or rye bread (homemade if possible) 2 tablespoons raw honey Lifestyle Principles: Sleep 6-8 hrs/day Meditate and exercise the brain 15 minutes/day Wear sunscreen when going into intense sun situations Supplementation: CoQ10Fish OilCBDAdaptogens (l-theanine, rhodiola, bacopa, ashwaghanda, magnolia bark, lemon balm)Nutricosmetic supplement Microbiome enhancing products (e.g. fiber supplement, probiotic supplement)Jiaogulan

Episode Summary:Dr. Dan discusses the incredible health benefits of fiber consumption as found in the scientific literature.Topics discussed are as follows:Introduction to fiber Health benefits of fiberHow much fiber should I be eating?Good sources of fiber Future outlook and summary Episode References:Fiber and weight management: https://www.ncbi.nlm.nih.gov/pubmed/29092878Fiber and blood pressure: https://www.ncbi.nlm.nih.gov/pubmed/29153856Glucose control and fiber: https://www.ncbi.nlm.nih.gov/pubmed/2559957Diabetes and fiber: https://www.ncbi.nlm.nih.gov/pubmed/17502538/Fiber and cholesterol control: https://www.ncbi.nlm.nih.gov/pubmed/2169487Fiber and heart health: https://www.ncbi.nlm.nih.gov/pubmed/8627965/Metabolic syndrome and fiber consumption: https://www.ncbi.nlm.nih.gov/pubmed/21856031/Fiber and the microbiome: https://www.ncbi.nlm.nih.gov/pubmed/28286339Inflammation and fiber: https://www.ncbi.nlm.nih.gov/pubmed/22012132Aging and fiber: https://www.ncbi.nlm.nih.gov/pubmed/29682542Fiber and kidney health: https://www.ncbi.nlm.nih.gov/pubmed/29352819Fiber and IBD: https://www.ncbi.nlm.nih.gov/pubmed/29373726Cognitive function and fiber: https://www.ncbi.nlm.nih.gov/pubmed/30523304

Episode Summary:In this episode Dr. Dan discusses the amazing science (like anti-diabetic properties) behind a little known medicinal plant called Jiaogulan. Topics discussed are as follows:Introduce Jiaogulan Health benefits of Jiaogulan in the scientific literatureHow to use JiaogulanFuture outlook and summary Episode References:Saponins are the major bioactive component of Jiaogulan: https://www.ncbi.nlm.nih.gov/pubmed/30965662Polysaccharides in Jiaogulan can promote immune health: https://www.ncbi.nlm.nih.gov/pubmed/30942219Anti-diabetic properties of Jiaogulan: https://www.ncbi.nlm.nih.gov/pubmed/30679754Jiaogulan can support healthy blood-glucose levels: https://www.ncbi.nlm.nih.gov/pubmed/23431428Jiaogulan has a complimentary effect with anti-diabetic drugs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484409/ Daily administration of Jiaogulan can reduce anxiety by 16.8%: https://www.ncbi.nlm.nih.gov/pubmed/30599899Anti-cancer properties of compounds from Jiaogulan: https://www.ncbi.nlm.nih.gov/pubmed/30562828Jiaogulan and liver health: https://www.ncbi.nlm.nih.gov/pubmed/29743925Anti-inflammatory properties of Jiaogulan: https://www.ncbi.nlm.nih.gov/pubmed/29152090Jiaogulan can help reverse multiple drug resistance (MDR): https://www.ncbi.nlm.nih.gov/pubmed/17950589 Oral use of Jiaogulan shows no signs of toxicity: https://www.ncbi.nlm.nih.gov/pubmed/23796877

Episode Summary:Dr. Dan discusses the health benefits and new science behind chocolate. Topics discussed are as follows:Introduction to cacao Health benefits of cacao in the scientific literatureBest ways to get the health benefits of cacao Future outlook and summary Episode References:History of chocolate: http://exhibits.mannlib.cornell.edu/chocolate/Anti-diabetic properties of cacao: https://www.ncbi.nlm.nih.gov/pubmed/28863367Heart health promoting effects of cocoa flavanols: https://www.ncbi.nlm.nih.gov/pubmed/28003203Cacao has a protective effect against metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/30935075Microbiome-promoting action of cacao: https://www.ncbi.nlm.nih.gov/pubmed/21068351Appetite suppressant properties of cacao: https://www.ncbi.nlm.nih.gov/pubmed/20102728Cognitive health properties of cacao: https://www.ncbi.nlm.nih.gov/pubmed/29502273Cacao and blood pressure: https://www.ncbi.nlm.nih.gov/pubmed/27037002Skin health properties of cacao: https://www.ncbi.nlm.nih.gov/pubmed/26581682New innovations in cacao processing: https://www.ncbi.nlm.nih.gov/pubmed/30893898

Episode Summary:Get the accurate facts from Dr. Dan behind the safety, efficacy, and future trends of sunscreen. Topics discussed are as follows:Sunscreen introduction, history, and general conceptComponents of sunscreenScience behind sunscreen useSunscreen application, safety, and regulationsEnvironmental concerns regarding sunscreenWhat to look for in a sunscreen?Future outlook and summary Episode References:Sunscreen components and damage to coral reefs: https://www.ncbi.nlm.nih.gov/pubmed/30484882 Sunscreen chemicals in the bloodstream: https://jamanetwork.com/journals/jama/article-abstract/2733085Reduced risk of skin cancer by using sunscreen: https://www.ncbi.nlm.nih.gov/pubmed/30027280Most people don’t wear sunscreen despite knowing its benefits: https://www.ncbi.nlm.nih.gov/pubmed/30009555Sunscreen can reduce melasma: https://www.ncbi.nlm.nih.gov/pubmed/31033184Sunscreen can prevent DNA damage: https://www.ncbi.nlm.nih.gov/pubmed/29944164Application of sunscreen can prevent the immune system from being depressed by UV rays: https://www.ncbi.nlm.nih.gov/pubmed/30307614Sunscreens in pill form are not effective: https://www.fda.gov/news-events/press-announcements/statement-fda-commissioner-scott-gottlieb-md-new-fda-actions-keep-consumers-safe-harmful-effects-sunConsecutive double application of sunscreen is beneficial: https://www.ncbi.nlm.nih.gov/pubmed/29590142Sunscreen use does not cause a deficiency in Vitamin D: https://www.ncbi.nlm.nih.gov/pubmed/31069788Zinc oxide and titanium dioxide have the generally recognized as safe and effective (GRASE) designation: https://jamanetwork.com/journals/jama/fullarticle/2733084Titanium and zinc oxides don’t damage coral reefs: https://www.ncbi.nlm.nih.gov/pubmed/29801220Melatonin and pumpkin seed oil can increase effectiveness of sunscreens: https://www.ncbi.nlm.nih.gov/pubmed/30414837Microsporine-like amino acids (MAAs) are new sunscreen ingredients with big potential: https://www.ncbi.nlm.nih.gov/pubmed/29304277Meadowfoam seed oil is another potential new sunscreen ingredient: https://www.ncbi.nlm.nih.gov/pubmed/29867483

Episode Summary:Get the latest accurate science from Dr. Dan behind the bone broth rage. Topics discussed are as follows:Introduction to bone brothBone broth in the scientific literaturePotential drawbacks regarding bone brothSummary and future outlookEpisode References:Trace minerals from bone broth: https://www.ncbi.nlm.nih.gov/pubmed/28804437Something in chicken soup helps to clear airways: https://www.ncbi.nlm.nih.gov/pubmed/359266/Potential anti-inflammatory properties of bone broth: https://www.ncbi.nlm.nih.gov/labs/pubmed/29509826-enriched-chicken-bone-broth-as-a-dietary-supplement-reduces-nociception-and-sensitization-associated-with-prolonged-jaw-opening/?from_term=Bone+broth%5BTitle%5D&from_pos=4Risk of lead contamination from excessive bone broth consumption: https://www.ncbi.nlm.nih.gov/labs/pubmed/23375414-the-risk-of-lead-contamination-in-bone-broth-diets/?from_term=Bone+broth%5BTitle%5D&from_pos=1Bone broth is not a great collagen source: https://www.ncbi.nlm.nih.gov/labs/pubmed/29893587-bone-broth-unlikely-to-provide-reliable-concentrations-of-collagen-precursors-compared-with-supplemental-sources-of-collagen-used-in-collagen-research/?from_term=Bone+broth%5BTitle%5D&from_pos=8Trace minerals and immune health: https://www.ncbi.nlm.nih.gov/pubmed/16330478

Episode Summary:Dr. Dan discusses the efficacy of ayahuasca medicine based on what is known in the scientific literature Topics discussed are as follows:Introduction to ayahuascaMain ingredients and preparation of ayahuascaAyahuasca usage in traditional medicineHard science behind ayahuascaToxicity and mode of action of ayahuascaLegal status of ayahuascaSummary and future outlookEpisode References:General health study on ayahuasca: https://www.ncbi.nlm.nih.gov/pubmed/30732540Ayahuasca and mental health: https://www.ncbi.nlm.nih.gov/pubmed/30105399Depression and ayahuasca: https://www.ncbi.nlm.nih.gov/pubmed/26650973Ayahuasca and eating disorders: https://www.ncbi.nlm.nih.gov/pubmed/30474794Ayahuasca and mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/28525587Creativity and ayahuasca: https://www.ncbi.nlm.nih.gov/pubmed/23061318Ayahuasca and addiction recovery: https://www.ncbi.nlm.nih.gov/pubmed/23627784Ayahuasca doesn’t appear to be toxic: https://www.ncbi.nlm.nih.gov/pubmed/30582439 Interaction of ayahuasca with the endocannabinoid system: https://journals.lww.com/psychopharmacology/Citation/2018/12000/Possible_Interactions_Between_5_HT2A_Receptors_and.22.aspx

Episode Summary:Dr. Dan uses science to answer the following question: Are diet sodas good for your health?Topics discussed are as follows:Diet soda by the numbersScientific literature on diet soda consumptionMechanism/mode of actionWhat to drink instead?Summary and future outlookEpisode References:Consumption of sugary sodas and metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/30304842Diet sodas increase levels of inflammation: https://www.ncbi.nlm.nih.gov/pubmed/29378052Connection between diet sodas and increased cardiovascular risk: https://www.ncbi.nlm.nih.gov/pubmed/29077645Diet soda consumption increase risk for diabetes: https://www.ncbi.nlm.nih.gov/pubmed/28659294Increased risk of kidney failure associated with diet soda consumption: https://www.ncbi.nlm.nih.gov/pubmed/27797893Diet soda and obesity: https://www.ncbi.nlm.nih.gov/pubmed/25780952Diet soda and increased risk of metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/19151203

Episode Summary:In this episode Dr. Dan talks about the science-based evidence behind Chinese caterpillar fungus—also known as Himalayan viagra.Topics discussed are as follows:Introduction to Chinese caterpillar fungusScience-based health benefits of Chinese caterpillar fungusWhere to find it and how to take it?Problems to overcomeSummary and future outlookEpisode References:Chinese caterpillar fungus and Chinese olympians: https://www.latimes.com/archives/la-xpm-1993-09-12-sp-34485-story.htmlGrowth cycle and history of Chinese caterpillar fungus: http://www.fungimag.com/spring-2017-articles/V10I1%20LR%20Yartsa%2053_64.pdfCordyceps expense: https://www.ncbi.nlm.nih.gov/pubmed/30339980Aphrodisiac properties of Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/27041868Anticancer potential of Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/29496448COPD and Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/30237706Anti-aging properties of Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/29808102Heart health benefits of Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/28962164Antibacterial potential of Chinese caterpillar fungus: https://www.ncbi.nlm.nih.gov/pubmed/30806222Cordyceps and liver health: https://www.ncbi.nlm.nih.gov/pubmed/28181416Weight loss and Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/30522511Cordyceps and energy/endurance: https://www.ncbi.nlm.nih.gov/pubmed/25251930Cordyceps from Bhutan: https://www.ncbi.nlm.nih.gov/pubmed/27874103Adulteration of Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/17253264Novel micro-RNA molecules found in Cordyceps: https://www.ncbi.nlm.nih.gov/pubmed/29616410

Episode Summary:Dr. Dan discusses the latest science behind why you should be taking a CoQ10 supplement. Topics discussed are as follows:CoQ10: IntroductionHow CoQ10 works in the bodyRecent science behind CoQ10What to look for in a CoQ10 supplementSummary and future outlookEpisode References:CoQ10 supplementation and health: https://www.ncbi.nlm.nih.gov/pubmed/1637852CoQ10 as an antioxidant: http://www.pnas.org/content/87/12/4879CoQ10 supports healthy inflammation: https://www.ncbi.nlm.nih.gov/pubmed/28847708CoQ10 and cholesterol levels: https://www.ncbi.nlm.nih.gov/pubmed/30296936Blood-glucose levels and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/28381349 CoQ10 and blood pressure: https://www.ncbi.nlm.nih.gov/pubmed/29330704Aging and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/30116476Bipolar depression and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/30106880CoQ10 and autism: https://www.ncbi.nlm.nih.gov/pubmed/29684771CoQ10 and Down syndrome: https://www.ncbi.nlm.nih.gov/pubmed/27770619PCOS and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/28949260CoQ10 and sport performance: https://www.ncbi.nlm.nih.gov/pubmed/28486329Skin health and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/27548886CoQ10 and migrane headaches: https://www.ncbi.nlm.nih.gov/pubmed/27670440MS and CoQ10: https://www.ncbi.nlm.nih.gov/pubmed/25603363

Episode Summary:Topical skincare products only penetrate 20% of the skin. Dr. Dan explains methods by how we can nourish our skin from the inside out. Topics discussed are as follows:Skin healthFactors that damage skin healthIngredients that nourish skin from the inside outSummary and future outlookEpisode References:Oral collagen intake and skin health: https://www.ncbi.nlm.nih.gov/pubmed/23949208 Collagen consumption improves eczema: https://www.ncbi.nlm.nih.gov/pubmed/29017796Nail health improved with collagen consumption: https://www.ncbi.nlm.nih.gov/pubmed/28786550Hyaluronic acid (HLA) improves skin health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871318/Triphala and skin health: https://www.ncbi.nlm.nih.gov/pubmed/26731545 Promotion of wound healing by triphala: https://www.ncbi.nlm.nih.gov/pubmed/17662304Clinical study on fingerroot and skin health: https://www.ncbi.nlm.nih.gov/pubmed/28421656Ability of probiotics to improve skin health: https://www.ncbi.nlm.nih.gov/pubmed/26428734

Episode Summary:You’ve likely heard something about human pheromones. In this episode, Dr. Dan tackles this topic and discussing the following:Introduction to smell and volatile organic compounds (VOCs)Chemical communication in other organismsChemical communication in humansSummary and future outlookEpisode References:Story of Oscar the Cat: https://www.nejm.org/doi/pdf/10.1056/nejmp078108See here for a review on odor-evoked memories: https://www.mdpi.com/2076-3425/6/3/22/htm McClintock discovery of menstrual synchrony: https://www.nature.com/articles/229244a0Testosterone levels in men rise when smelling the shirt of a woman ovulating: https://www.ncbi.nlm.nih.gov/pubmed/20424057Paper showing humans can smell fear: https://www.ncbi.nlm.nih.gov/pubmed/12011790People who are happy give off different VOCs: https://www.ncbi.nlm.nih.gov/pubmed/11153847VOCs and MHC proteins: https://www.ncbi.nlm.nih.gov/pubmed/20356897Effect of VOCs on Mood: https://www.ncbi.nlm.nih.gov/pubmed/10627087VOCs emitted from anxious individuals can make others anxious: https://www.ncbi.nlm.nih.gov/pubmed/20929974Tears of sadness in women decrease sex drive in men: https://www.ncbi.nlm.nih.gov/pubmed/21212322Infants recognize the smell of their mothers: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717541/Certain VOCs can increase cooperation in others: https://www.ncbi.nlm.nih.gov/pubmed/23717389

Episode Summary:Discussed in this episode is importance of sleep, connection of sleep with overall human health, and science-based methods on how to sleep better.Why is sleep important and how does it help?How does lack of sleep impact health?How to sleep better?Summary and future outlookEpisode References:Sleep helps to clean the brain: http://science.sciencemag.org/content/342/6156/373Sleep helps to allocate resources: https://www.ncbi.nlm.nih.gov/pubmed/29016625Sleep and cognitive function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/Sleep and bone health: https://www.ncbi.nlm.nih.gov/pubmed/29229227Sleep and obesity: https://www.ncbi.nlm.nih.gov/pubmed/11952652Sleep and workplace performance: https://www.ncbi.nlm.nih.gov/pubmed/26874067Sleep and cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466005/Sleep and Alzheimer’s: https://www.pnas.org/content/115/17/4483Sleep and inflammation: https://www.ncbi.nlm.nih.gov/pubmed/18240557CBT methods for sleep: https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677Caloric restriction and better sleep: https://www.ncbi.nlm.nih.gov/pubmed/27136347Exercise helps sleep: https://www.ncbi.nlm.nih.gov/pubmed/27823703 Magnolol and sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221106/Tart cherry juice and sleep: https://www.ncbi.nlm.nih.gov/pubmed/22038497Edible brown seaweed and sleep: https://www.ncbi.nlm.nih.gov/pubmed/29368365

Episode Summary:This episode accurately explains the current science behind pesticide use and human health.Pesticides: An introduction Scientific literature on pesticide use and human healthNew methods to deter pests on plantsWays to protect ourselves from pesticidesSummary and future outlookEpisode References:Monsanto glycophosphate lawsuit: https://www.npr.org/2018/08/10/637722786/jury-awards-terminally-ill-man-289-million-in-lawsuit-against-monsanto2015 WHO paper listing 5 pesticides as “possibly carcinogenic” or “possibly carcinogenic” to humans: https://www.iarc.fr/wp-content/uploads/2018/07/MonographVolume112-1.pdf Cancer incidence and pesticide use: https://www.ncbi.nlm.nih.gov/pubmed/30411285Kidney health and pesticides: https://www.ncbi.nlm.nih.gov/pubmed/30125793Reproductive health and pesticides: https://www.ncbi.nlm.nih.gov/pubmed/30160090Mental health/Suicides and pesticides: https://www.who.int/bulletin/volumes/87/10/08-054122/en/ General population exposure to pesticides: https://www.ncbi.nlm.nih.gov/pubmed/30352298 Ginger and potential ability to counteract pesticide exposure: https://www.ncbi.nlm.nih.gov/pubmed/30352300Probiotics and potential to neutralize pesticides in vivo: https://www.ncbi.nlm.nih.gov/pubmed/30577661

Episode Summary:The microbiome—the trillions of good bacterial cells living in us—and their profound impact on human health is the topic of this episode. Topics discussed are the following:Microbiome: Introduction Implications of the microbiomeWays to promote a healthy microbiomeSummary and future outlook Episode References:Microbiome obesity study on identical twins: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677729/ Microbiome differences in centenarians: https://www.ncbi.nlm.nih.gov/pubmed/28049008Immune health and the microbiome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408367/Implications of the microbiome in obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677729/Differences in. Microbiome of breast fed and formula fed infants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686345/Effects of antibiotic use on the microbiome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831151/Microbiome and cholesterol levels: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705836/Blood-glucose levels and the microbiome: https://www.ncbi.nlm.nih.gov/pubmed/28434033Good bacteria produce neurotransmitters that go to the brain: https://www.sciencedirect.com/science/article/pii/S0074774216301349Microbiome and inflammation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388779/ Sport performance and the microbiome: https://journals.lww.com/acsm-healthfitness/FullText/2017/05000/The_Gut_Microbiota_and_Exercise_Performance.10.aspxFecal microbial transplant (FMT) and Crohn’s disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430018/

Episode Summary:This episode discusses telomeres and aging. Is it the fountain of youth?Topics discussed are the following:Telomeres—what are they?Telomeres and the aging processClinical studies on telomeres and human healthPotential ways to limit telomere shorteningFuture outlook and summaryEpisode References:Discovery of the structure of telomerase: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6223129/ Nobel prize for the discovery of telomerase: https://www.nobelprize.org/prizes/medicine/2009/press-release/Telomeres shorten as we age: http://www.telomer.com.tr/wp-content/uploads/2015/12/TL_in_the_new_born_AvivA_IPRF_2001.pdfLandmark paper on telomeres and aging: http://science.sciencemag.org/content/279/5349/349Paper showing no effect with diet on telomere length: https://www.karger.com/Article/FullText/486586Cycloastragenol activates telomerase: https://www.karger.com/Article/Pdf/365290Hibernation concept applied to human health: https://www.ncbi.nlm.nih.gov/pubmed/30347515

Episode Summary:Kombucha—science and details—is the topic of this episode.Topics discussed are the following:Introduction to KombuchaHow to make KombuchaKombucha Benefits and scientific reviewPotential dangers/problems with KombuchaFuture outlook/opportunities for KombuchaEpisode References:2003 paper on Kombucha in the scientific literature: https://reader.elsevier.com/reader/sd/pii/S1047279718307385?token=D8F54D348F5FCE9EE5EA8310FD1984221D79EF0D74F81BDC1F6DEA856D311F2CD083222A79959CE249F120D6010143CA 2019 paper on Kombucha in the scientific literature: https://www.ncbi.nlm.nih.gov/pubmed/7476846 Adverse event surrounding kombucha: https://www.ncbi.nlm.nih.gov/pubmed/29197835Paper showing kombucha can be made using reishi mushroom: https://www.ncbi.nlm.nih.gov/pubmed/29717669Kombucha and skin health: https://www.ncbi.nlm.nih.gov/pubmed/29152918

Episode Summary:This episode chronicles the discovery, current science and mode of action of omega-3 fatty acids—along with what to look for in an omega-3 supplement. Topics discussed are the following:Discovery of omega-3 fatty acidsHealth benefits of omega-3 from the scientific literatureOmega-3 deficiency in the dietMode of action of omega-3What to look for in an omega-3 supplementEpisode References:Paper in the Lancet recounting the initial discovery of omega-3 fatty acids in Greenland Eskimos: https://www.ncbi.nlm.nih.gov/pubmed/89498 Study regarding omega-3 and IQ: https://journals.sagepub.com/doi/abs/10.1177/1745691612462585Omega-3 can slow rates of brain atrophy: https://www.ncbi.nlm.nih.gov/pubmed/25877495 Cancer protective effects of omega-3: https://www.ncbi.nlm.nih.gov/pubmed/23919748Omega-3 and depression: https://www.ncbi.nlm.nih.gov/pubmed/27103682 Omega-3 and Vision: https://www.health.harvard.edu/heart-health/omega-3-for-your-eyesResolvins and their role in the resolution of inflammation: https://www.ncbi.nlm.nih.gov/pubmed/25052386America Heart Association recommendation for omega-3 intake: https://www.ncbi.nlm.nih.gov/pubmed/24694001

Episode Summary:This episode tackles the following question— is taking a multivitamin essential for health or essentially a waste of money?Topics discussed are the following:Multivitamin—the iconic supplementScientific research regarding the efficacy of a multivitaminTakeaways from the researchSummary and recommendationEpisode References:See here for a historical review on how the term vitamin came about: https://www.acs.org/content/acs/en/education/whatischemistry/landmarks/vitamin-b-complex.html List of Nobel prizes related to vitamin research: https://www.nobelprize.org/prizes/themes/the-nobel-prize-and-the-discovery-of-vitamins-2/ 2009 multivitamin study on 161,808 postmenopausal women: https://www.ncbi.nlm.nih.gov/pubmed/192042212013 multivitamin study on 27,658 participants: https://www.ncbi.nlm.nih.gov/pubmed/192042212013 multivitamin study on 5,947 male physicians: https://www.ncbi.nlm.nih.gov/pubmed/244902652014 multivitamin paper by the US Preventative Services Task Force: https://www.ncbi.nlm.nih.gov/pubmed/245664742014 editorial on multivitamin use: http://annals.org/aim/fullarticle/1789253/enough-enough-stop-wasting-money-vitamin-mineral-supplements

Episode Summary:Discussed in this episode is the science behind the alkaline water craze and the perhaps unknown new area of hydrogen-infused water.Topics mentioned are as follows:pH: Introduction Acidification of the environment Alkaline Water: IntroductionScientific research surrounding alkaline waterScientific research around hydrogen waterSummary and takeawaysEpisode References:Alkaline water and reduction of cardiovascular risk in postmenopausal women: https://www.ncbi.nlm.nih.gov/pubmed/15113945 Alkaline water and bone health in postmenopausal women: https://www.ncbi.nlm.nih.gov/pubmed/15877873 Alkaline water and its support in those with gastric reflux: https://www.ncbi.nlm.nih.gov/pubmed/22844861Antioxidant properties of hydrogen water: https://www.ncbi.nlm.nih.gov/pubmed/17486089Health supporting properties of hydrogen water in those with metabolic syndrome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831093/Hydrogen water and cognitive function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872234/Hydrogen water and gastric health: https://www.ncbi.nlm.nih.gov/pubmed/24589018

Episode Summary:This episode breaks down the cognitive health crisis affecting the world today and provides actionable information on how to promote cognitive health.Topics mentioned are as follows:The cognitive health crisisCombatting this cognitive health crisis using the three pillars of health (nutrition, exercise, and supplementation) Dr. Dan’s cognitive health formulaEpisode References:See here for a the paper mentioned on the power of the placebo effect: http://stm.sciencemag.org/content/6/218/218ra5See here for one paper on type 3 diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/pdf/dst-02-1101.pdf Regarding antidepressant use: https://www.pharmacist.com/article/many-people-taking-antidepressants-discover-they-cannot-quitL-Theanine supporting the stress response: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/Bacopa monnieri and cognitive performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153866/pdf/acm.2008.0018.pdfAshwaghanda and supporting stress and anxiety: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/pdf/acm.2014.0177.pdfNatural products like magnolol and honokiol and their ability to attenuate stress and anxiety: https://pubs.acs.org/doi/10.1021/np9702446

Episode Summary:This episode discusses if there is credible science behind the celery juice craze sweeping the world on social media.Topics mentioned are as follows:Nutritional components of celeryPhytonutrients—the missing link to celery health benefits?Peer-reviewed science on celery juice Scientific takeaway and summaryEpisode References:See here for Instagram hashtags on celery juice and celery juice benefits: https://www.instagram.com/explore/tags/celeryjuice/ , https://www.instagram.com/explore/tags/celeryjuicebenefits/Read here about polyacetylene phytonutrients in celery: https://pubs.acs.org/doi/pdf/10.1021/jf048041s Paper regarding the potentially dangerous allergenicity of celery: https://www.sciencedirect.com/science/article/pii/S009167490047483XBioactive poverties of falcarinol: https://pubs.rsc.org/en/content/articlehtml/2017/fo/c7fo00110jChanges in amounts of celery bioactive depending on storage conditions: http://findresearcher.sdu.dk/portal/files/118232389/Recent_Patents_on_Food_Nutrition_Agriculture_2011_3_64_77.pdfSee here for the one paper in the peer reviewed literature on celery juice: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6254272/

Episode Summary:This episode discusses the concept of how the expression of our genes controls our destiny for good metabolic health and how to change that fortune in our favor. Topics mentioned are as follows:Introduction to genes and gene expressionThe expression of our genes can become brokenDr. Dan’s gene expression formula Episode References:For a review on the vast amount of genetic information the body: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705322/Offspring of overweight men more prone to obesity: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00571-9Genes related to insulin in diabetics can be silenced and passed on: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3030456/Fearful memories carry through at least two generations in mice: https://www.nature.com/news/fearful-memories-haunt-mouse-descendants-1.14272For a review of natural products used as pharmaceuticals, see: https://www.ncbi.nlm.nih.gov/pubmed/26852623

Episode Summary:This episode tackles the polarizing issue of alternative sweeteners and discusses accurate science regarding the concept of toxicity. Topics Discussed are as follows:The sugar crisisWhy are alternative sweeteners attractive?Different alternative sweeteners and their pros/consKey takeaways/summaryDr. Dan's sweetener of choice.Episode References:Average American sugar consumption: http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.W_bswi2ZNBwNice comprehensive review on different sweeteners: https://www.sciencedirect.com/science/article/pii/S0278691517303642Drinking too much of anything, even water, can kill: https://www.webmd.com/fitness-exercise/features/water-intoxication#1

Episode Summary:This episode will show why science-based supplementation is essential in today’s complex world due to different lifestyle and environmental factors. Topics discussed are as follows:3 maxims for optimum healthFactors that make supplementation necessaryHow lifestyle and environmental factors degrade human healthSupplementation—bridging the gap Episode References:Poor diet and human mortality: https://www.theguardian.com/society/2017/sep/14/poor-diet-is-a-factor-in-one-in-five-deaths-global-disease-study-reveals Consequences of sleep disruption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/pdf/nss-9-151.pdf Lack of Exercise and chronic disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/pdf/nihms-603913.pdf Effects of pollution in chronic illnesses: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687917/pdf/mjm12_1p58.pdf Stress and Illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/pdf/mjms-15-4-009.pdf Mental health crisis in adolescents: https://www.bmj.com/content/361/bmj.k2608 Supplementation with CoQ10 increases CoQ10 intracellular concentration: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737275/pdf/BIOF-41-383.pdf Omega-3 fatty acids lower risk of cardiovascular disease—but not cancer: https://www.nejm.org/doi/pdf/10.1056/NEJMoa1811403

Episode Summary:Plants have supported life on this planet since the daw of time. This episode elaborates on the following:History of plants in human healthWhat are the medicinal component of plants?Plants and their use in both ancient/modern medicine The necessity of continued plant explorationEpisode References:Medicinal Plant reference in the Holy Quran: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0032-1307617Ebers Papyrus: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358962/?report=printable#ref5Percentage of plant-derived compounds as pharmaceutical drugs: https://pubs.acs.org/doi/10.1021/acs.jnatprod.5b01055Top countries for plant biodiversity: https://ac.els-cdn.com/S2468265916300300/1-s2.0-S2468265916300300-main.pdf?_tid=5acb5eaf-b584-4c8c-9756-ae1bd0398b8a&acdnat=1541541826_493b8733e36afce8e2b252281a0c8eb3