Mastering Nutrition

Creatine is like your second mitochondria. Or, the mitochondria's chief of staff. Or its co-pilot. Your mitochondria make ATP so you can see clearly, hear accurately, digest your food, power your brain, show off your your shiny skin, lift heavy things, and perform your best at the challenges you face. They do that all with the help of creatine. Creatine is responsible for spreading the impact of mitochondrial ATP production into the general area of the cell known as the cytosol, and into every organelle outside the mitochondria. While it is more important in cells with high ATP requirements, variable ATP requirements, and long distances between mitochondria and the source of ATP utilization, it is still incredibly important in every cell. There is no point in optimizing your mitochondria if you don't also optimize your creatine. Many people may believe that the high muscle creatine stores that athletes achieve with creatine supplements are “unnatural” and something not achievable until creatine supplements were available. Here, I argue that nothing could be further from the truth. Every muscle fiber wants to be exactly as rich in creatine as achieved with creatine supplementation. All of your cells want to be rich in creatine. Your brain is dying to be this rich in creatine. Your muscles are starving to be this rich in creatine. It is completely natural to be this rich in creatine, yet most of us in the modern era who don't supplement just aren't that optimized. The creatine we require to be optimized is likely etched deep into our beings by our ancestral consumption of one to two pounds of meat per day. When red and rare, one pound can give the dose that saturates tissue stores. When white and well done, two pounds may be required. But can we synthesize enough creatine ourselves when all the precursors in place? Here we examine that question. But first, a brief review of creatine's lesser known benefits. This is educational in nature and not medical or dietetic advice. The article version has live links, graphs, and references: https://chrismasterjohnphd.substack.com/p/your-cells-are-starving-for-creatine Handling Creatine Side Effects will be released as a podcast tomorrow but is available as a written article right now: https://chrismasterjohnphd.substack.com/p/handling-creatine-side-effects 

Question: Is whole food vitamin C superior to natural because it is part of a tyrosinase complex? Short Answer: Vitamin C is nearly ubiquitously distributed in plant tissues, and is never bound to any enzyme as a structural complex. Vitamin C promotes absorption of iron from plant foods, inhibits copper absorption, and de-loads copper from ceruloplasmin, which may play a role in distributing copper to tissues. Vitamin C is not capable of destroying ceruloplasmin. These functions follow directly from vitamin C as an electron donor and there is no evidence whatsoever that whole food vitamin C behaves differently in these respects than synthetic vitamin C. However, daily needs in most contexts are 2-400 milligrams of vitamin C per day, which is below the dose shown to potentially cause problems with copper. Getting this from whole foods or whole food supplements is better than using synthetic vitamin C because it avoids GMO corn and Chinese synthetics and provides a host of other beneficial constituents alongside the vitamin C. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-hair-trace-mineral-analysis In that batch of free episodes you will also find the answer to this question: Is Hair Mineral Testing Useful?  What's the Deal With Seed Oils? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the June 16, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Butyrate for Hashimoto's? What else? What in the comprehensive nutritional screening is helping to interpret lactate/pyruvate and ketone ratios? Is the solution to a respiratory chain disorder to take Niagen? If I have high manganese on an HTMA, do I need to detox? Should CFS patients target reducing their serum BH4? What to do about low alkaline phosphatase? If my glucose spikes above 140, should I eat fiber and take ACV before the meal, eat cinnamon with the meal, chew slowly, and move for ten minutes after my meals? Difficulty getting Quest to do the lactate/pyruvate ratio correctly. Is 38 milligrams of niacinamide enough to rule out niacin deficiency as a cause of low NAD+? How does optimizing body composition help optimize energy metabolism? Can impaired energy metabolism make someone fatter? Is monounsaturated fat the best fat? Manganese followup. Do you need to stop taking biotin before a biotin test? What in "a bunch of supplements" flip the lactate/pyruvate ratio from high to low? NAD infusions, yay or nay? Why do I feel better after a warm shower, even better than after sunshine? Should I cut back on vitamin A if I have toxicity symptoms but cutting back makes me get sick? Do home blood drop tests have to be pricked at the finger? Is it true that my boyfriend was just born a night owl? How much eating out is too much? When measuring ketones, lactate, and glucose at home to optimize energy metabolism, what time of day should we take the measurements? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-june-a55  

Question: What Is the Real Issue With Seed Oils? Short Answer: The main issue with seed oils is that they present an oxidative liability. They do not acutely cause oxidative stress, but their polyunsaturated fatty acids (PUFAs) are more vulnerable than any other macronutrient to oxidative damage. Oxidative stress can increase because of nutrient deficiencies, toxins, infections, other sources of inflammation, alcohol, or smoking, and it will inevitably increase as a function of aging. As oxidative stress increases, more PUFAs in the tissues mean more damage. At least 0.6 milligrams of vitamin E should be gotten per gram of PUFA in the diet, but vitamin E cannot fully protect against PUFA, so their intake should be moderated to the very low levels needed, as obtained by eating fatty fish once or twice a week, eating eggs daily, and eating 4-8 ounces of liver per week. Additional secondary problems with them include residual solvents and heat damage prior to intake, but the main issue is that we do not want to increase our tissue PUFA content more than needed. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-hair-trace-mineral-analysis In that batch of free episodes you will also find the answer to this question: Is Hair Mineral Testing Useful? Is Whole Food Vitamin C Really Different? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the June 16, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Butyrate for Hashimoto's? What else? What in the comprehensive nutritional screening is helping to interpret lactate/pyruvate and ketone ratios? Is the solution to a respiratory chain disorder to take Niagen? If I have high manganese on an HTMA, do I need to detox? Should CFS patients target reducing their serum BH4? What to do about low alkaline phosphatase? If my glucose spikes above 140, should I eat fiber and take ACV before the meal, eat cinnamon with the meal, chew slowly, and move for ten minutes after my meals? Difficulty getting Quest to do the lactate/pyruvate ratio correctly. Is 38 milligrams of niacinamide enough to rule out niacin deficiency as a cause of low NAD+? How does optimizing body composition help optimize energy metabolism? Can impaired energy metabolism make someone fatter? Is monounsaturated fat the best fat? Manganese followup. Do you need to stop taking biotin before a biotin test? What in "a bunch of supplements" flip the lactate/pyruvate ratio from high to low? NAD infusions, yay or nay? Why do I feel better after a warm shower, even better than after sunshine? Should I cut back on vitamin A if I have toxicity symptoms but cutting back makes me get sick? Do home blood drop tests have to be pricked at the finger? Is it true that my boyfriend was just born a night owl? How much eating out is too much? When measuring ketones, lactate, and glucose at home to optimize energy metabolism, what time of day should we take the measurements? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-june-a55  

Question: How useful is hair trace mineral analysis (HTMA) for nutritional testing? Short Answer: Hair trace mineral analysis is included as an optional add-on in the comprehensive nutritional screening from Testing Nutritional Status: The Ultimate Cheat Sheet, because it can capture data for some ultra-trace minerals for which there are no better-validated tests, and it might capture a pattern that might not be picked up as quickly with blood work, such as a mineral transport issue. However, its utility is limited by the fact that hair mineral content is not well validated as a test for any specific mineral, is generally anti-validated when there is enough science on a mineral (such as zinc, where hair zinc does not go down in deficiency), and should not be used as a central piece of data without corroboration from other more well-validated tests, which exist for most of the nutrients. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-hair-trace-mineral-analysis In that batch of free episodes you will also find the answer to this question: What's the Deal With Seed Oils? Is Whole Food Vitamin C Really Different? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the June 16, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Butyrate for Hashimoto's? What else? What in the comprehensive nutritional screening is helping to interpret lactate/pyruvate and ketone ratios? Is the solution to a respiratory chain disorder to take Niagen? If I have high manganese on an HTMA, do I need to detox? Should CFS patients target reducing their serum BH4? What to do about low alkaline phosphatase? If my glucose spikes above 140, should I eat fiber and take ACV before the meal, eat cinnamon with the meal, chew slowly, and move for ten minutes after my meals? Difficulty getting Quest to do the lactate/pyruvate ratio correctly. Is 38 milligrams of niacinamide enough to rule out niacin deficiency as a cause of low NAD+? How does optimizing body composition help optimize energy metabolism? Can impaired energy metabolism make someone fatter? Is monounsaturated fat the best fat? Manganese followup. Do you need to stop taking biotin before a biotin test? What in "a bunch of supplements" flip the lactate/pyruvate ratio from high to low? NAD infusions, yay or nay? Why do I feel better after a warm shower, even better than after sunshine? Should I cut back on vitamin A if I have toxicity symptoms but cutting back makes me get sick? Do home blood drop tests have to be pricked at the finger? Is it true that my boyfriend was just born a night owl? How much eating out is too much? When measuring ketones, lactate, and glucose at home to optimize energy metabolism, what time of day should we take the measurements? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-june-a55

Nutrition is far more powerful than drugs to improve cognitive performance. We start by looking at cocaine, Adderall, and Ritalin, and show why these drugs cannot possibly hold a candle to nutrition. Optimal nutrition can definitely optimize the function of dopamine, norepinephrine, acetylcholine, histamine, creatine, and the methylation system, and in doing so can simultaneously optimize focus, motivation, sustained attention, and mental flexibility, and methylation, all while eliminating anxiety, depression, and distraction. Yet, popular nutritional cognitive stacks in the nootropic space do not have convincing evidence behind them, and this is probably a result of them trying to do too many things in one capsule. This presentation covers the low-hanging fruit of nutrition for brain power, supplements that help, the importance of individual nutritional optimization, and the central power of finding one's genetic "health super-unlock." For my simple protocol to optimize methylation, see here: https://chrismasterjohnphd.substack.com/p/mthfr-protocol For more detail on finding your own personal genetic health super-unlock, see here: https://chrismasterjohnphd.substack.com/p/unlocking-performance-and-longevity

Debunking the myth that vitamin C in plants is found in a special "tyrosinase complex." For the written article with references, see here: https://chrismasterjohnphd.substack.com/p/vitamin-c-whole-food-vs-synthetic For issues of vitamin C dosing and balancing with other nutrients, see these two links:  https://chrismasterjohnphd.substack.com/p/the-powerful-duo-how-glutathione  https://chrismasterjohnphd.substack.com/p/balancing-vitamin-c-and-glutathione-d6f  

Watch or listen to the full critique here: https://www.youtube.com/watch?v=kMPvCiOkEtQ

Is high-dose vitamin C good for you?   High-dose intravenous vitamin C can selectively kill cancer cells in live patients and can save sepsis patients from dying, but it acts as a pro-oxidant in cancer and an antioxidant in sepsis.   So what does it do in the rest of us?   Oral doses of 2000 milligrams raise oxalate levels in most people, and as little as 400 milligrams raises oxalate in some people.   This seems to be the most sensitive indicator of a delicate imbalance with glutathione and other factors needed to recycle vitamin C. Such a balance actually needs to be avoided when killing cancer yet is critical to maintaining health in every other context.   Given that vitamin C is important to immunity and general health, how do we take advantage of these benefits without upsetting the delicate balance with glutathione and the propensity to generate oxalate?   That is the topic of this podcast.   This podcast is a preview of a video only available to Masterpass members.   Get evergreen access to the video and podcast, as well as the written article with references, here:   https://chrismasterjohnphd.substack.com/p/balancing-vitamin-c-and-glutathione-d6f

Question: How to Find the Root Cause of Autoimmunity? Short Answer: Autoimmune conditions are likely driven by deficiencies of vitamins A and D, which contribute to post-infectious autoimmunity by compromising the rhythmic rise and fall of myeloid-derived suppressor cells (MDSCs), and to autoimmunity regardless of infections through impaired suppression of Th17 helper T cells. More broadly, infections and tissue damage are the most likely drivers of autoimmunity onset. However, energy metabolism governs everything through the second law of thermodynamics, which holds that energy must be used to prevent everything from randomly mixing, and this includes randomly mixing the immune defense against pathogens with immune attacks on the host. In this example, we discuss how a respiratory chain disorder would compromise absorption and distribution of zinc and compromise the oxidation of NADH to NAD+, and how both of these would interact with a genetic impairment in acetaldehyde dehydrogenase to prevent the activation of vitamin A to retinoic acid. Autoimmunity thus results as one of many symptoms of vitamin A deficiency driven not by lack of vitamin A, but rather by impaired activation of vitamin A, secondary to impaired energy metabolism.  This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-nac-biofilms-vitamin In that batch of free episodes you will also find the answer to this question: Can NAC hurt your gut health? Why Would Vitamin C Cause Joint Pain, Muscle Pain, and Brain Fog? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the May 13, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: GLA to lower hydroxyhaemopyrrolin-2-one? When would I use the StrateGene and Genova Methylation Panel for nutritional testing? Energy metabolism as a root cause of gut issues? Nutrition for skin healing? Nutrition for hypnic jerks? Suggestions for snoring or sleep apnea? Nutrition to protect against restaurant meals? What is the cause of crusty eyes in the morning? What causes brain fog? How much oxalate should one eat each day? Should I be concerned about low alkaline phosphatase? What nutrients give tall children to short parents? Energy metabolism impairment mimicking Wilson's disease. Can taking digestive enzymes reduce our own production? Rapid-fire response to non-winners from the question contest. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-may  Access the show notes, transcript, and comments here.  

Is high-dose vitamin C good for you? High-dose intravenous vitamin C can selectively kill cancer cells in live patients and can save sepsis patients from dying, but it acts as a pro-oxidant in cancer and an antioxidant in sepsis. So what does it do in the rest of us? Oral doses of 2000 milligrams raise oxalate levels in most people, and as little as 400 milligrams raises oxalate in some people. This seems to be the most sensitive indicator of a delicate imbalance with glutathione and other factors needed to recycle vitamin C. Such a balance actually needs to be avoided when killing cancer yet is critical to maintaining health in every other context. Given that vitamin C is important to immunity and general health, how do we take advantage of these benefits without upsetting the delicate balance with glutathione and the propensity to generate oxalate? That is the topic of this video. This video is free for only 48 hours. Get evergreen access to the video and podcast, as well as the written article with references, here: https://chrismasterjohnphd.substack.com/p/balancing-vitamin-c-and-glutathione-d6f

High-dose intravenous (IV) vitamin C has the potential to kill cancer cells and prolong the survival of terminal cancer patients. This podcast is a preview, the full video is available only to Masterpass members.  See the written article with links to references here: https://chrismasterjohnphd.substack.com/p/the-powerful-duo-how-glutathione Subscribe to the Masterpass here: https://chrismasterjohnphd.substack.com/subscribe I am not a medical doctor and this is not medical advice. Please do not make cancer prevention or treatment decisions based on this information and if you make any such decisions discuss them with your physician first.

High-dose intravenous (IV) vitamin C has the potential to kill cancer cells and prolong the survival of terminal cancer patients. This episode is free for only 24 hours until 9:30 AM Eastern on November 2. After that it is reserved for Masterpass members. See the written article with links to references here: https://chrismasterjohnphd.substack.com/p/the-powerful-duo-how-glutathione Subscribe to the Masterpass here: https://chrismasterjohnphd.substack.com/subscribe I am not a medical doctor and this is not medical advice. Please do not make cancer prevention or treatment decisions based on this information and if you make any such decisions discuss them with your physician first.

The ability to become startled is an adaptive behavior that protects us from being injured by a sudden threat, and prepares us for the fight-or-flight response when necessary. Nevertheless, getting startled too easily can be a sign that something is wrong. Here's what to do about it. For the written version with links to references and links to testing, see here: https://chrismasterjohnphd.substack.com/p/startled-try-glycine 

Hormones matter, but they are never in charge. Their abnormalities are never the root cause of anything. All hormones do is communicate the biochemistry of one tissue to the biochemistry of another tissue. In this episode: Three Reasons For Hormones to Be Messed Up Exceptions to the Rule Leptin, Insulin, and Thyroid Hormone As an Example How to Approach Hormones For the written version, the links to references, and the links to testing, see here: https://chrismasterjohnphd.substack.com/p/hormones-are-never-in-charge

Most people who take biotin take it for their hair and nails. Yet biotin does much more than this. Learn what to use it for, how much to take, and how to avoid adverse effects in less than ten minutes. Read the written and fully referenced version here: https://chrismasterjohnphd.substack.com/p/biotins-health-benefits-way-beyond Get my short and sweet tips on each nutrient in the Cliff Notes here: https://chris-masterjohn-phd.myshopify.com/products/the-vitamins-and-minerals-101-cliff-notes It's free to Masterpass members here: https://chrismasterjohnphd.substack.com/p/paid-subscribers-now-have-free-access

This is how to use a simple home measurement to expose the harmful effects of a supplement before they even happen. Read the article here: https://chrismasterjohnphd.substack.com/p/the-dark-side-of-biotin Subscribe to my newsletter to get my series on improving respiratory chain function as soon as new articles come out: https://chrismasterjohnphd.substack.com/subscribe  See the "super unlock" article here: https://chrismasterjohnphd.substack.com/p/unlocking-performance-and-longevity 

Question: Why Would Vitamin C cause muscle pain, joint pain, and brain fog? Short Answer: Acutely, vitamin C would likely cause these effects by generating oxalate, which could cause crystals that lead to muscle and joint pain, and could cut energy metabolism in half, leading to brain fog. This vulnerability could result from deficiencies of any of the B vitamins, any of the electrolytes, or of iron, copper, or sulfur; from diabetes, low adrenals, or hypothyroidism; or from any of the hundreds of genetic defects in energy metabolism, only one of which is glucose 6-phosphate dehydrogenase deficiency; or any one of a huge number of toxins that impair energy metabolism. Chronically, vitamin C may increase the harms of iron overload or contribute to copper deficiency. The main ways to manage these latter issues are to take vitamin C away from meals, to maintain good copper status through proper dietary intake, and to treat iron overload with phlebotomy. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-nac-biofilms-vitamin In that batch of free episodes you will also find the answer to this question: Can NAC hurt your gut health? How to Find the Root Cause of Autoimmunity? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the May 13, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: GLA to lower hydroxyhaemopyrrolin-2-one? When would I use the StrateGene and Genova Methylation Panel for nutritional testing? Energy metabolism as a root cause of gut issues? Nutrition for skin healing? Nutrition for hypnic jerks? Suggestions for snoring or sleep apnea? Nutrition to protect against restaurant meals? What is the cause of crusty eyes in the morning? What causes brain fog? How much oxalate should one eat each day? Should I be concerned about low alkaline phosphatase? What nutrients give tall children to short parents? Energy metabolism impairment mimicking Wilson's disease. Can taking digestive enzymes reduce our own production? Rapid-fire response to non-winners from the question contest. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-may  

If you are eating a high-protein diet, you probably aren't getting enough biotin. This is especially true if you are a protein-fueled athlete and find your skin too oily, too itchy, or too red; if your blood sugar is getting out of control; or if you simply feel down in the dumps. And it's especially true if you find your hands or feet tingling or get subtle sensations of something crawling on your skin. Alternatively, if you're pregnant or looking to conceive, this is something you really need to understand. This is a free preview of an episode reserved for Masterpass members. Get the full episode as well as the written and fully referenced article here: https://chrismasterjohnphd.substack.com/p/high-protein-you-need-more-biotin

The use of high-dose biotin supplements has increased almost 30-fold over the last twenty years for such problems as diabetes, smell and taste disorders, disorders of the hair, skin, and nails, and multiple sclerosis. Studies show it can improve diabetes, and case reports show it can miraculously recover lost smell and taste even when smell and taste were lost as a result of surgery or the side effects of medications or other supplements. Yet, some studies show multiple sclerosis gets worse on high-dose biotin. I personally developed clumsiness, short-term memory loss, and a short temper on high-dose biotin. Some studies show it makes blood sugar get better, yet it made my blood sugar get worse. High-dose biotin can also cause wide-ranging errors in lab tests with the potential to mask recent heart attacks, pregnancies, or allergies; to misdiagnose thyroid conditions; to give false signals about the presence or progression of tumors; to falsely raise vitamin D, B12, and folate levels; to falsely alter many hormone levels; to generate false positives for HIV and hepatitis; and to lead to unnecessary surgery and possibly even death as a result of diagnostic errors. Most people need more biotin than they get. Some one in 30 people need high-dose biotin for genetic reasons, and most other people should be getting lower doses. So, how do we know how much we need, and whether we are getting the right amount? When is the right time to break open the bottle of the ten-milligram capsules? This article covers the safety and efficacy of high-dose biotin for all the conditions documented in the literature, its potential anti-fertility effects, and how and when to balance it with other vitamins. This podcast is a preview of a podcast reserved for Masterpass members. Get permanent access to the video and podcast, and get the written and fully referenced article, here: https://chrismasterjohnphd.substack.com/p/when-high-dose-biotin-is-truly-needed

The use of high-dose biotin supplements has increased almost 30-fold over the last twenty years for such problems as diabetes, smell and taste disorders, disorders of the hair, skin, and nails, and multiple sclerosis. Studies show it can improve diabetes, and case reports show it can miraculously recover lost smell and taste even when smell and taste were lost as a result of surgery or the side effects of medications or other supplements. Yet, some studies show multiple sclerosis gets worse on high-dose biotin. I personally developed clumsiness, short-term memory loss, and a short temper on high-dose biotin. Some studies show it makes blood sugar get better, yet it made my blood sugar get worse. High-dose biotin can also cause wide-ranging errors in lab tests with the potential to mask recent heart attacks, pregnancies, or allergies; to misdiagnose thyroid conditions; to give false signals about the presence or progression of tumors; to falsely raise vitamin D, B12, and folate levels; to falsely alter many hormone levels; to generate false positives for HIV and hepatitis; and to lead to unnecessary surgery and possibly even death as a result of diagnostic errors. Most people need more biotin than they get. Some one in 30 people need high-dose biotin for genetic reasons, and most other people should be getting lower doses. So, how do we know how much we need, and whether we are getting the right amount? When is the right time to break open the bottle of the ten-milligram capsules? This article covers the safety and efficacy of high-dose biotin for all the conditions documented in the literature, its potential anti-fertility effects, and how and when to balance it with other vitamins. This video is only available for 48 HOURS. After that it will be reserved for Masterpass members. Get permanent access to the video and podcast, and get the written and fully referenced article, here: https://chrismasterjohnphd.substack.com/p/when-high-dose-biotin-is-truly-needed

If you are eating a high-protein diet, you probably aren't getting enough biotin. This is especially true if you are a protein-fueled athlete and find your skin too oily, too itchy, or too red; if your blood sugar is getting out of control; or if you simply feel down in the dumps. And it's especially true if you find your hands or feet tingling or get subtle sensations of something crawling on your skin. Alternatively, if you're pregnant or looking to conceive, this is something you really need to understand. This podcast is available for free for 48 hours, and then will only be available to Masterpass members. The written and fully referenced article, the podcast, and the permanently available video can be found here: https://chrismasterjohnphd.substack.com/p/high-protein-you-need-more-biotin

The most useful tests are the ones no one ever orders. This podcast is available for free for 48 hours, and then will only be available to Masterpass members. The written and fully referenced article, the podcast, and the permanently available video can be found here: https://chrismasterjohnphd.substack.com/p/how-to-interpret-ketone-ratios-and

Question: Can NAC hurt your gut health? Short Answer: N-acetylcysteine or NAC can be used at a dose of 600 to 2,400 milligrams per day for 5-10 days to disrupt biofilms and make it easier for antimicrobials to kill bacteria. Animal studies suggest that acute doses up to 6 grams do not deplete mucus or cause ulceration, but that an acute dose of 17.5 grams can deplete mucus and cause ulcers within two hours. Human studies suggest that 10 grams per day can be used for 24 weeks with fewer than 1 in 6 people complaining of gastrointestinal side effects. Yet, chronic use of NAC will thin the mucus, disrupt the biofilms used by normal healthy microbiota, and possibly deliver excessive sulfur to certain components of the microbiome. Therefore, I would not use it except for specific, targeted reasons, and I would not use it at a dose higher than needed or for a duration longer than needed. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-nac-biofilms-vitamin In that batch of free episodes you will also find the answer to this question: Why Would Vitamin C cause muscle pain, joint pain, and brain fog? How to Find the Root Cause of Autoimmunity? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the May 13, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: GLA to lower hydroxyhaemopyrrolin-2-one? When would I use the StrateGene and Genova Methylation Panel for nutritional testing? Energy metabolism as a root cause of gut issues? Nutrition for skin healing? Nutrition for hypnic jerks? Suggestions for snoring or sleep apnea? Nutrition to protect against restaurant meals? What is the cause of crusty eyes in the morning? What causes brain fog? How much oxalate should one eat each day? Should I be concerned about low alkaline phosphatase? What nutrients give tall children to short parents? Energy metabolism impairment mimicking Wilson's disease. Can taking digestive enzymes reduce our own production? Rapid-fire response to non-winners from the question contest. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-may Access the show notes, transcript, and comments here.  

Each person has one to six highly unique unlocks that will only work for them, and this is how to find them. This podcast is only available here for the next 48 hours. This video is a free preview of a full-length 69-minute podcast. You can access the full video, full podcast, and the written and fully referenced article here: https://chrismasterjohnphd.substack.com/p/unlocking-performance-and-longevity

Question: How can I protect against oxalates? Short Answer: Getting 300-400 mg calcium between food and supplements at each meal will minimize oxalate absorption. Maintaining postprandial urine pH in the 6.4-6.8 range by getting 3-5 grams of potassium per day from food or from organic acid salts such as potassium citrate will prevent its crystallization in the kidney. Reducing dietary oxalate will prevent any possible damage in the gut. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-blood-glucose-and-oxalate In that batch of free episodes you will also find the answer to this question:  Why Should Postprandial Glucose Be Kept Under 140 mg/dL? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the April 12, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: What Causes Hypercholesterolemia and Does It Matter? How to Reverse Coronary Calcification? How to do a comprehensive nutritional screening How long after eating improperly cooked egg whites should I wait to take biotin? Is the extrusion process as harmful as some claim? How long can one fast before micronutrient deficiencies become an issue? Do B vitamins compete with each other for absorption? Why is thirst a symptom of diabetes? Do I agree with Peter Attia that ApoB should be driven as low as pharmacologically possible? During a fast, does the body break down muscle? How do you rest and refeed your brain? Why would someone have high RBC magnesium but low serum magnesium? GLA deficiency? Should we eat for our ethnicity? How convincing are polyphenol studies? Can coronary calcium be driven by oxalate? Citrulline for vasodilation How to reduce catabolism Rapid-fire run-through of orphaned questions from the submission contest, including a detailed look at Nadia's thyroid numbers Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-april Access the show notes, transcript, and comments here.    

Question: Why should postprandial blood glucose be kept under 140 milligrams per deciliter? Short Answer: When blood glucose rises above 140 mg/dL, this is the approximate point at which it spills into the polyol pathway at a greater-than-normal rate, which represents a suboptimal state of metabolism that is likely to hurt antioxidant status and compromise detoxification pathways as well as the recycling of vitamin K and folate. It must be kept in mind that a healthy person will adapt to glycemic loads they consume regularly. Thus, a one-time spike above 140 mg/dL should never be used to conclude anything whatsoever. Only repeated spikes above this level with repeated consumption of the same glycemic load over several days to several weeks should be used as a cause for concern. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-blood-glucose-and-oxalate In that batch of free episodes you will also find the answer to this question: How can I protect against oxalates? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the April 12, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: What Causes Hypercholesterolemia and Does It Matter? How to Reverse Coronary Calcification? How to do a comprehensive nutritional screening How long after eating improperly cooked egg whites should I wait to take biotin? Is the extrusion process as harmful as some claim? How long can one fast before micronutrient deficiencies become an issue? Do B vitamins compete with each other for absorption? Why is thirst a symptom of diabetes? Do I agree with Peter Attia that ApoB should be driven as low as pharmacologically possible? During a fast, does the body break down muscle? How do you rest and refeed your brain? Why would someone have high RBC magnesium but low serum magnesium? GLA deficiency? Should we eat for our ethnicity? How convincing are polyphenol studies? Can coronary calcium be driven by oxalate? Citrulline for vasodilation How to reduce catabolism Rapid-fire run-through of orphaned questions from the submission contest, including a detailed look at Nadia's thyroid numbers Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-april Access the show notes, transcript, and comments here.  

Watch the full-length video here: https://www.youtube.com/watch?v=XhgGGbdw4zE&t=8621s  Get my free 51--page report, Methylene Blue: Biohacker's Delight or Playing With Fire?, here:  https://chrismasterjohnphd.substack.com/p/the-guide-to-methylene-blue

Get the written and referenced version here: https://chrismasterjohnphd.substack.com/p/the-guide-to-methylene-blue This is a 51-page guide in which you will learn the following: The Origin of Methylene Blue The Entry of Methylene Blue Into Medicine From Malaria to Many Uses in Medicine How Methylene Blue Works A Redox-Reactive Dye The Blue Bottle Experiment Methylene Blue Radicals, Photoexcited States, and Demethylated Metabolites Methylene Blue Can Oxidize and Reduce Many Targets Methylene Blue Can Rewire the Mitochondrial Respiratory Chain Rewiring the Respiratory Chain Does Not Make It Better Methylene Blue Increases Hydrogen Peroxide Hydrogen Peroxide Kills Microbes, Has Hormetic Benefits, But Is Still Ultimately Toxic Methylene Blue Causes Redox Cycling of Hemoglobin Methylene Blue Is a Strong Monoamine Oxidase A Inhibitor Methylene Blue Inhibits Nitric Oxide Synthase Mechanistic Conclusions Is Methylene Blue Fundamentally Hormetic? Methylene Blue Fails in Alzheimer's, and Causes a Worrisome Side Effect Whether Methylene Blue Helps Or Hurts Depends on Whether You Need It Natural Alternatives for Hormesis and Rewiring the Respiratory Chain Who Should Use Methylene Blue? Once more you can get it here: https://chrismasterjohnphd.substack.com/p/the-guide-to-methylene-blue

Question: What is the relationship between copper and estrogen? Short Answer: Estrogen moves copper from the mother's bloodstream to the fetus during pregnancy. Its action at the intestines is poorly understood but I believe estrogen and progesterone interact to promote intestinal copper absorption. Maintaining pregnancy-level hormones while not pregnant poses a risk of promoting too much absorption of copper from food without transferring it to a growing baby. Copper status should be monitored when using supplemental hormones to avoid copper toxicity. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-hair-graying-copper  In that batch of free episodes you will also find the answer to this question: How to slow or reverse graying of hair? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the March 14, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: How to slow or reverse graying of hair? What about that new erythritol study? Can nicotinamide riboside cause hemolytic anemia in someone with G6PDH deficiency? Why is citric acid alkalinizing? If I switch my vitamin E to tocotrienols, am I missing anything? Vitamin A deficiency and toxicity symptoms at the same time? Vitamin A in pregnancy How long should I wait to measure whole blood riboflavin after making a change to my supplement? How to stack supplements for blood pressure? Rejuvant calcium alpha-ketoglutarate for anti-aging? Are dietary AGEs a problem? Is it safe to keep taking high-dose zinc? What's the best way to get phosphorus? Weight loss question. How to eat to 80% full Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-march  Access the show notes, transcript, and comments here.

The written and referenced version is available to everyone now. The video and podcast will be released soon. On September 1, the written and referenced version will become permanently subscribers-only while the methylene blue content will be made public.

This audio version will remain free to everyone in perpetuity.  This written and referenced version is available to everyone now. On September 1, the written and referenced version will become permanently subscribers-only while the methylene blue content will be made public.

Question: How to slow graying of hairs and potentially reverse it? Short Answer: What works for any given individual will likely be to find the weakest link and fix it, from among the following systems: the signaling of energy abundance (body fat, insulin sensitivity, thyroid hormone, adequate protein, individualized meeting of carbohydrate needs, good management of psychosocial stress, supporting neuroendocrine signaling with copper, vitamin C, zinc, and glycine, and supporting thyroid function with iodine and selenium); the biochemical infrastructure of energy production (all the B vitamins, iron, copper, sulfur, magnesium, potassium, and managing genetic idiosyncrasies impacting energy metabolism), and antioxidant protection (protein, vitamin C, vitamin E, zinc, copper, selenium, iron, and manganese). This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-hair-graying-copper  In that batch of free episodes you will also find the answer to this question: What is the relationship between copper and estrogen? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the March 14, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: What is the relationship between copper and estrogen? What about that new erythritol study? Can nicotinamide riboside cause hemolytic anemia in someone with G6PDH deficiency? Why is citric acid alkalinizing? If I switch my vitamin E to tocotrienols, am I missing anything? Vitamin A deficiency and toxicity symptoms at the same time? Vitamin A in pregnancy How long should I wait to measure whole blood riboflavin after making a change to my supplement? How to stack supplements for blood pressure? Rejuvant calcium alpha-ketoglutarate for anti-aging? Are dietary AGEs a problem? Is it safe to keep taking high-dose zinc? What's the best way to get phosphorus? Weight loss question. How to eat to 80% full Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-march  Access the show notes, transcript, and comments here.

Question: How much iron can we absorb at once? Short Answer: High-dose iron will produce more total absorbed iron, but will also leave more in the gut, which could cause constipation or disturb the gut microbiome. If desperate for quick relief, 200 milligrams per day of iron taken in the morning will work faster than lower doses or the same dose taken in the afternoon. For most people, however, I believe it is best to start with 18 milligrams of iron, and only increase it to 27 or 36 milligrams, or higher, if needed. If it is difficult to raise iron with a supplement, try eating a temporary carnivore diet that includes egg yolks but not whites, or at least try taking your iron with a breakfast that matches this description. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-vitamin-d-sulfate-synthesis  In that batch of free episodes you will also find the answers to these questions: Is It Important to Get Vitamin D Sulfate Specifically From the Sun? What cofactors are needed to synthesize and recycle BH4? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the February 15, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Is It Important to Get Vitamin D Sulfate Specifically From the Sun? What cofactors are needed to synthesize and recycle BH4? What nutrients are important for long-term PPI use? For how long does transferrin saturation respond to recent iron-rich food? Muscle spasms: creatine, creatinine, sodium, and potassium. Hematologists ignore iron saturation. How to detox arsenic? Could folic acid supplements impair BH4 recycling? How to increase butyrate? More on hematologists and transferrin saturation. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-february  Access the show notes, transcript, and comments here.

Question: What cofactors are needed to synthesize and recycle BH4? Short Answer: Zinc, magnesium, potassium, and niacin are the cofactors needed for the synthesis and recycling of BH4. Folate and methylation are not involved, though high-dose folate or folic acid could hypothetically hurt BH4 recycling since both are recycled by dihydrofolate reductase (DHFR). This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-vitamin-d-sulfate-synthesis In that batch of free episodes you will also find the answers to these questions: Is It Important to Get Vitamin D Sulfate Specifically From the Sun? How Much Iron Can We Absorb At Once? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the February 15, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Is It Important to Get Vitamin D Sulfate Specifically From the Sun? How Much Iron Can We Absorb At Once? What nutrients are important for long-term PPI use? For how long does transferrin saturation respond to recent iron-rich food? Muscle spasms: creatine, creatinine, sodium, and potassium. Hematologists ignore iron saturation. How to detox arsenic? Could folic acid supplements impair BH4 recycling? How to increase butyrate? More on hematologists and transferrin saturation. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-february  Access the show notes, transcript, and comments here.

Question: Is it important to get vitamin D sulfate specifically from the sun? Short Answer: It is important to get morning outdoor sunlight as close to every day as possible for your circadian rhythm, and to get some exposure to unprotected sunlight during the day when UV is available, but at doses less than needed to cause reddening, and it is equally important to always avoid burning. There are many reasons for this, and the cholesterol sulfate hypothesis — to which the vitamin D sulfate hypothesis is peripheral — is an interesting and worthy hypothesis but should not be the final arbiter of your sun exposure habits. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-vitamin-d-sulfate-synthesis In that batch of free episodes you will also find the answers to these questions: What cofactors are needed to synthesize and recycle BH4? How Much Iron Can We Absorb At Once? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the February 15, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: What cofactors are needed to synthesize and recycle BH4? How Much Iron Can We Absorb At Once? What nutrients are important for long-term PPI use? For how long does transferrin saturation respond to recent iron-rich food? Muscle spasms: creatine, creatinine, sodium, and potassium. Hematologists ignore iron saturation. How to detox arsenic? Could folic acid supplements impair BH4 recycling? How to increase butyrate? More on hematologists and transferrin saturation. Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-february

These are considered rare, yet this reinforces the pattern of never looking for them, leading them to likely be massively under-diagnosed. Many are highly relevant to nutrition. Written Version: https://chrismasterjohnphd.substack.com/p/when-to-consider-inborn-errors-of Mitochondrial Energy Summit: https://drtalks.com/mitochondrial-summit/?uid=406&oid=47&ref=3053 My MTHFR Protocol: https://chrismasterjohnphd.substack.com/p/mthfr-protocol

Iris from Denmark has generously donated an hour of her consulting time with me to you, the community, so that her case can be used to raise awareness of the importance of arachidonic acid and the pitfalls of getting too much EPA. In this podcast, we cover: 00:27 Iris's history of too much omega-3 and not enough omega-6. 01:52 The symptoms that have improved upon reversing this. 04:54 Is it correct that the body needs both arachidonic acid and DHA to resolve inflammation? 09:03 How to navigate this during pregnancy, where DHA and AA are both important for the baby but EPA is still a concern? 14:06 Does the body have a storage supply of omega-3? 18:00 What is more important, AA/EPA balance or total PUFA intake? What is more harmful, signaling compound imbalance, oxidative damage, or membrane fluidity distortion? 31:05 Is the proper strategy supplementing AA while reducing EPA, or is it getting more vitamin E? 33:30 What about the ratio of PUFA to saturated fat or total fat? 35:55 Vitamin E cannot protect against all the risks of PUFA. Here are the other things that matter. 41:50 Supporting the marine ecology.

This may explain why high-dose biotin causes "oxalate dumping" symptoms in some people but not others. Written and referenced version: https://chrismasterjohnphd.substack.com/p/can-b12-and-folate-help-detoxify Mitochondrial Energy Summit: https://drtalks.com/mitochondrial-summit/?uid=406&oid=47&ref=3053 My MTHFR Protocol: https://chrismasterjohnphd.substack.com/p/mthfr-protocol

Question: If a person has a hereditary weakness for Branched Chain Amino Acid Catabolism would this impact the type of diet they might choose to loose weight? Should they limit protein if it will increase their need for nutrients like Biotin?What are all the possible cofactors we should consider supplementing to support Leucine catabolism? Short Answer: Metabolizing branched-chain amino acids requires all B vitamins except folate, calcium, magnesium, potassium, and chloride. If you have a genetic impairment in this pathway, then reducing branched-chain amino acid intake and doubling down on cofactors is important during weight loss because the pathway will be stressed more in the catabolic state. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-plant-compounds-and  In that batch of free episodes you will also find the answers to these questions: Can plant foods and their phytochemicals be used to reduce arterial plaque? How do I consume omega-3 without hurting my omega-6 status? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the January 21, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Can plant foods and their phytochemicals be used to reduce arterial plaque? How do I consume omega-3 without hurting my omega-6 status? Could carnitine help a fatty acid oxidation disorder? Should anti-inflammatories be taken away from workouts? How does vitamin C affect autoimmune disease? Folate form and purines Can methylene blue help the respiratory chain? Best references for omega-3 and inflammation resolution? Smoothies and blood sugar Is transdermal magnesium oil effective for osteoarthritis? Why do K2 and Mg help my nerve pain? Should I separate my potassium benzoate and vitamin C supplements? The best and most simple comprehensive micronutrient panel. How much K2 is needed in pregnancy? How do I accentuate the fasting-feeding cycle? Could K2 help with environmental pollution? Why do shoulders crack when we get older? Why do I react poorly to anti-inflammatory foods? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-january 

Question: If I don't want to hurt my omega 6 status through my omega 3 intake, how do I do that? Is it simply a question of taking them at separate times? Or is it a question of dose? And if it is a question of dose, how do I know when to start eating fish and taking my omega 3 supplement again? Short Answer: How they are combined in meals is not important, but it is important not to have too much EPA in cell membranes relative to arachidonic acid, and this is driven by cumulative intake over years. For someone who has consumed too much EPA for many years, the best approach is to eat liver and egg yolks for arachidonic acid while getting omega-3s from a DHA supplement and not from fish, fish oil, or fish liver oil. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-plant-compounds-and In that batch of free episodes you will also find the answers to these questions: Can plant foods and their phytochemicals be used to reduce arterial plaque? If I have a hereditary weakness in breaking down branched-chain amino acids, what cofactors do I need to consider, and do I need to restrict my protein when losing weight? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the January 21, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Can plant foods and their phytochemicals be used to reduce arterial plaque? If I have a hereditary weakness in breaking down branched-chain amino acids, what cofactors do I need to consider, and do I need to restrict my protein when losing weight? Could carnitine help a fatty acid oxidation disorder? Should anti-inflammatories be taken away from workouts? How does vitamin C affect autoimmune disease? Folate form and purines Can methylene blue help the respiratory chain? Best references for omega-3 and inflammation resolution? Smoothies and blood sugar Is transdermal magnesium oil effective for osteoarthritis? Why do K2 and Mg help my nerve pain? Should I separate my potassium benzoate and vitamin C supplements? The best and most simple comprehensive micronutrient panel. How much K2 is needed in pregnancy? How do I accentuate the fasting-feeding cycle? Could K2 help with environmental pollution? Why do shoulders crack when we get older? Why do I react poorly to anti-inflammatory foods? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-january  Access the show notes, transcript, and comments here.

That was not an exaggeration. Everything. In this podcast I cover why riboflavin abolished my allergies, why a respiratory chain disorder could cause an autoimmune condition, and why a hypothetical athlete who went keto to take home the silver might be able to use thiamin to take home the gold. Most importantly, I cover why these are idiosyncratic needs, not general rules. The generalizable principle is that nothing is more central to life and health than energy. Read the written version with links here: https://chrismasterjohnphd.substack.com/p/energy-metabolism-governs-everything Get the methylation protocol here:  https://chrismasterjohnphd.substack.com/p/mthfr-protocol Check out my course on energy metabolism here: https://chrismasterjohnphd.substack.com/p/masterclass-with-masterjohn-energy

Question: Can plant foods and their phytochemicals be used to reduce arterial plaque? Short Answer: Yes, but if you don't have specific intolerances to plant compounds the best thing to do is simply aim to meet your vitamin and mineral targets from a diet rich in fruits, vegetables, herbs, and spices, rather than trying to use specific plant compounds from specific studies in any specific amount. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-plant-compounds-and In that batch of free episodes you will also find the answers to these questions: How do I consume omega-3 without hurting my omega-6 status? If I have a hereditary weakness in breaking down branched-chain amino acids, what cofactors do I need to consider, and do I need to restrict my protein when losing weight? If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the January 21, 2023 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Can plant foods and their phytochemicals be used to reduce arterial plaque? How do I consume omega-3 without hurting my omega-6 status? If I have a hereditary weakness in breaking down branched-chain amino acids, what cofactors do I need to consider, and do I need to restrict my protein when losing weight? Could carnitine help a fatty acid oxidation disorder? Should anti-inflammatories be taken away from workouts? How does vitamin C affect autoimmune disease? Folate form and purines Can methylene blue help the respiratory chain? Best references for omega-3 and inflammation resolution? Smoothies and blood sugar Is transdermal magnesium oil effective for osteoarthritis? Why do K2 and Mg help my nerve pain? Should I separate my potassium benzoate and vitamin C supplements? The best and most simple comprehensive micronutrient panel. How much K2 is needed in pregnancy? How do I accentuate the fasting-feeding cycle? Could K2 help with environmental pollution? Why do shoulders crack when we get older? Why do I react poorly to anti-inflammatory foods? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-january  

Question: What can be done about twitching? Short Answer: Most twitching will be driven by glutamate/GABA balance or acetylcholine regulation, and the most likely nutritional issues are any of the electrolytes or any factor that influences energy metabolism. The best way to address it is to consider the conditions that influence it and then trial and error your way through each potential nutritional issue in order of which ones make the most sense for your individual case first. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-phosphatidylcholine In that batch of free episodes you will also find the answers to these questions: Phosphatidylcholine and TMAO Vitamin K2 and Undercarboxylated Osteocalcin If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the December 14, 2022 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Inositol, What Is It Good For? If I am at risk of heart disease, and phosphatidylcholine raises my TMAO, should I stop the supplement? If undercarboxylated osteocalcin (ucOCN) has health benefits and vitamin K2 decreases it, what does that mean for vitamin K2 supplementation? Maragen Calcium Could slow methylation cause high selenium levels? My current thoughts on cholesterol and heart disease If I already have oxidative stress, what ducks should I have in a row before supplementing with iron? Is it safe to take eight milligrams of zinc daily without copper? What to do about developing sensitivities to an increasingly broad range of foods? What else to do about hemochromatosis besides phlebotomy? If gestational diabetes is just a biotin deficiency, why are women who are insulin resistant prior to pregnancy at higher risk for it, including women with PCOS? What to do about chronically elevated amylase and lipase? What to do about a non-drinker having very high GGT and occasionally high ALT? What are the most common vitamin and mineral deficiencies? What are the best supplements, vitamins, and minerals for OCD and depression? What is the connection between low pyruvate and high ketones? Is high LDL a concern if the carotid IMT and coronary calcium scan are clear?  Do I trust food allergy tests? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-december Access the show notes, transcript, and comments here.

This is a hypothesis that may reconcile some anecdotes and has many hints suggested in the enzymological literature. First, make sure you get my MTHFR Protocol, my free 7-page quick guide to optimizing and personalizing your methylation status, here:  https://chrismasterjohnphd.com/blog/2019/03/01/start-here-for-mthfr-and-methylation For the written version with references, as well as the 58 comments, including from Susan Owens, head over to Substack: https://chrismasterjohnphd.substack.com/p/can-biotin-help-detoxify-oxalate   

Question: If undercarboxylated osteocalcin has health benefits, and vitamin K2 decreases it, what does that mean for K2 supplementation? Short Answer: Vitamin K2 helps secure osteocalcin in bone matrix, where it is decarboxylated and released as an endocrine hormone in response to certain stimuli. When released, it acts to optimize insulin secretion, insulin sensitivity, fuel use during exercise, and male testosterone. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-phosphatidylcholine In that batch of free episodes you will also find the answers to these questions: Phosphatidylcholine and TMAO What to Do About Twitching If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the December 14, 2022 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Inositol, What Is It Good For? If I am at risk of heart disease, and phosphatidylcholine raises my TMAO, should I stop the supplement? Maragen Calcium Could slow methylation cause high selenium levels? My current thoughts on cholesterol and heart disease If I already have oxidative stress, what ducks should I have in a row before supplementing with iron? Is it safe to take eight milligrams of zinc daily without copper? What to do about developing sensitivities to an increasingly broad range of foods? What else to do about hemochromatosis besides phlebotomy? If gestational diabetes is just a biotin deficiency, why are women who are insulin resistant prior to pregnancy at higher risk for it, including women with PCOS? What to do about chronically elevated amylase and lipase? What to do about a non-drinker having very high GGT and occasionally high ALT? What are the most common vitamin and mineral deficiencies? What are the best supplements, vitamins, and minerals for OCD and depression? What is the connection between low pyruvate and high ketones? Is high LDL a concern if the carotid IMT and coronary calcium scan are clear?  An algorithm to fix twitching Do I trust food allergy tests? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-december Access the show notes, transcript, and comments here.

Finally, the long-awaited results of my self-experiments conducted from September through January are released! First, make sure you get my MTHFR Protocol, my free 7-page quick guide to optimizing and personalizing your methylation status, here: https://chrismasterjohnphd.com/blog/2019/03/01/start-here-for-mthfr-and-methylation The primary abnormalities in my metabolism during this pre-biotin period were 1) 15 minutes of paradoxical rise in ketones after eating rice, 2) paradoxical rise in lactate during fasting that is suppressed by my meals, and 3) a massively outsized lactate response to alcohol. The first two were provoked by an 18-hour fast and the last by undereating prior to the alcohol. These support a deficiency in the biotin-dependent, manganese-dependent, oxalate-poisoned enzyme pyruvate carboxylase. This is long, and if your time is limited, you may want to skip to “The Bottom Line” in this link: https://chrismasterjohnphd.substack.com/p/self-experiments-in-the-biochemically However, there are some major reasons to commit some time to reading the whole report: It serves as a crash course on the most relevant biochemistry of glucose, ketones, lactate, and ethanol across contexts that include general health, diabetes, infancy, and pregnancy. It includes a literature review of all of the relevant “normal” data. For example, what usually happens to lactate during fasting? What is the normal response of ketones to a glucose tolerance test at the 15-minute mark? How high should you expect your lactate to go up when you drink vodka, bourbon, or beer? I have laid out a model of self-experimentation that you can borrow from for your own experiments.  There are many thought-provoking nuggets in here. For example: Is it possible that two pounds of extra body fat prevents peripheral neuropathy in me and perhaps others? I make the case that it may. Has your fasting glucose gone up on low-carb? See why mine went down after doing repeated glucose tolerance tests on myself (which I don't recommend at home!)  And, learn why I can fast my way to a glucose of 70 or eat my way to a glucose of 70 and I would choose eating my way there every time. The full written version with linked references is found here: https://chrismasterjohnphd.substack.com/p/self-experiments-in-the-biochemically And don't forget to get my MTHFR Protocol, my free 7-page quick guide to optimizing and personalizing your methylation status, here: https://chrismasterjohnphd.com/blog/2019/03/01/start-here-for-mthfr-and-methylation

I have a free gift for you. That is my MTHFR Protocol, a 7-page quick guide to optimizing and personalizing your methylation status using foods and supplements. My MTHFR Protocol is free to anyone who subscribes to my Substack, whether free or paid. Use this link to get your copy: https://chrismasterjohnphd.substack.com/p/mthfr-protocol I hope you enjoy your free gift and find it useful.

For nearly 20 years, I have strongly suspected that I have a genetic disorder in synthesizing or recycling something that is absent or poorly available from plant foods, is very rich in organ meats, and is not present in any of the supplements I was taking when I was a vegan. After six months of research, testing, and self-experimenting, I now believe what I have been looking for is a mix of moderate genetic defects in biotin recycling, possibly combined with poor cellular uptake of biotin, and definitely combined with a defect in burning long-chain fatty acids for energy. The treatments for this, which I will be testing one at a time, will be high-dose biotin, high-dose riboflavin, possibly high-dose L-carnitine and glycine, and, if needed, an otherwise low-fat diet supplemented with C8-specific MCT oil. This episode covers the content of the first of two articles I have written up on Substack. First, I have a free gift for you: my MTHFR Protocol. This 7-page quick guide to optimizing your MTHFR status using foods and supplements is freely available to all subscribers to my Substack. Subscribe now and you will immediately get it emailed to you in the welcome email. You can subscribe here: https://chrismasterjohnphd.substack.com/p/mthfr-protocol The content of this episode can be found in the written version, with live links, here: https://chrismasterjohnphd.substack.com/p/getting-to-the-bottom-of-my-health  The second article that will be covered in the next episode is about my self-experiments between September 2022 and June 2023 in the "biochemically unoptimized state" and can be found here:   https://chrismasterjohnphd.substack.com/p/self-experiments-in-the-biochemically 

Question: If I'm at risk of heart disease and phosphatidylcholine increases my TMAO, should I stop the supplement? Short Answer: On a scale of one to ten, my concern about TMAO and cardiovascular disease is a three. There are thousands of things that should be given equal weight as potential contributors to heart disease, but TMAO gets the most attention because the Cleveland Clinic has an incredible PR machine to spread their research, which serves to bolster their financial interest in marketing the test. That said, it is not a universal necessity to supplement with phosphatidylcholine. If you are concerned about your TMAO, you can try substituting trimethylglycine (TMG), and ultimately judge the value of each supplement by whether it is helping you in a demonstrable way. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-phosphatidylcholine In that batch of free episodes you will also find the answers to these questions: Vitamin K2 and Undercarboxylated Osteocalcin What to Do About Twitching If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the December 14, 2022 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Inositol, What Is It Good For? If undercarboxylated osteocalcin (ucOCN) has health benefits and vitamin K2 decreases it, what does that mean for vitamin K2 supplementation? Maragen Calcium Could slow methylation cause high selenium levels? My current thoughts on cholesterol and heart disease If I already have oxidative stress, what ducks should I have in a row before supplementing with iron? Is it safe to take eight milligrams of zinc daily without copper? What to do about developing sensitivities to an increasingly broad range of foods? What else to do about hemochromatosis besides phlebotomy? If gestational diabetes is just a biotin deficiency, why are women who are insulin resistant prior to pregnancy at higher risk for it, including women with PCOS? What to do about chronically elevated amylase and lipase? What to do about a non-drinker having very high GGT and occasionally high ALT? What are the most common vitamin and mineral deficiencies? What are the best supplements, vitamins, and minerals for OCD and depression? What is the connection between low pyruvate and high ketones? Is high LDL a concern if the carotid IMT and coronary calcium scan are clear?  An algorithm to fix twitching Do I trust food allergy tests? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-december Access the show notes, transcript, and comments here.

This analysis of the recent study by the Hazen group at Cleveland Clinic published in Nature Medicine claiming erythritol contributes to cardiovascular disease shows the following: Why elevated plasma erythritol is likely to reflect thiamin deficiency and NADPH depletion from insulin resistance, inflammation, and oxidative stress Why the in vitro and mouse study blood clotting likely reflects osmotic stress with no relevance to the use of erythritol as a sweetener. Why I strongly suspect the Hazen group is hiding data, specifically the data that they obviously had a chance to collect and would have clinched their case but appears nowhere in their paper. Why even though I do not use erythritol as a sweetener, were I ever to think about doing so, the new Nature Medicine paper would play no role in my decision. Read the analysis in written form, fully referenced, here: https://chrismasterjohnphd.substack.com/p/erythritol-and-blood-clotting

Question: How do I fix low blood sugar on vegan keto? Short Answer: Consider how important it is for your ketones to be elevated. Most likely you need to eat more protein, which will lower your ketones. I would aim for a minimum of 0.8 grams per kilogram of ideal bodyweight and consider using 1.2 grams per kilogram of ideal bodyweight. If this does not work, consider all of the nutrients involved in energy metabolism — all of the B vitamins, iron, copper, sulfur, magnesium, potassium — but especially biotin and B6 for their disproportionate role in gluconeogenesis. If the protein you need to normalize your blood sugar does reduce your ketones to a level that are not giving you the benefits you are looking for, you could consider raising them with exogenous ketones. This is a clip from a live Q&A session open to CMJ Masterpass members. In addition to this episode, you can access two other free samples using this link: https://chrismasterjohnphd.substack.com/p/questions-on-questions-on-supplements In that batch of free episodes you will also find the answers to these questions: Brain Fog on Calcium, Vitamin D, or K2 Raising Ceruloplasmin When Copper Won't Do It If you want to become a Masterpass member so you can participate in the next live Q&A, or so you can have access to the complete recording and transcript of each Q&A session, you can save 10% off the subscription price for as long as you remain a member by using this link to sign up: https://chrismasterjohnphd.substack.com/qanda Learn more about the Masterpass here: https://chrismasterjohnphd.substack.com/about This snippet is from the November 19, 2022 AMA. The full recording and transcript is reserved for Masterpass members. Here is a preview of what's included: Brain Fog on Calcium, Vitamin D, or K2 How Do I Increase My ATP? Nutrition for Recovery from Alcoholism How to decrease MCV after chemo? What happened to vitamin B4? Should I eat foods specifically for their antioxidant status? How do I get my ceruloplasmin up if copper doesn't raise it? Why would bovine serum immunoglobulins help gut health? Nicotinamide Riboside and Cancer If I need lecithin for gut health, should I worry about its omega-6? What do I think of patented Sucrosomial magnesium and zinc? Is my problem magnesium transport or magnesium excretion? What to do about severe osteoarthritis and muscle stiffness? Should I worry if 5 mg P5P raises my plasma B6 above normal? Is nascent iodine safe when weaning off of thyroid hormone? How to avoid false zeros in Cronometer? What does it mean if I have more energy when taking CoQ10? If NADPH oxidase is unregulated to fight pathogens, is taking antioxidants good or bad? What if my needs for vitamin A and zinc are higher than the tolerable upper intake levels? How accurate are vitamin E tests? Quick redux on muscle stiffness How do I handle my first emergence from lockdown if I am worried about being relatively immunosuppressed? If I supplement with iodine, do I need to supplement with selenium? Should I worry about the beta-carotene in my multivitamin? Why do I wake up tense and with a headache to my alarm clock? Why does starch make me wake up in the middle of the night with increased respiration? What causes crusty eyes? Which nutrients need to be spread out across the day? What are nutritional causes of hypnic jerks? To replicate Weston Price's reversal of tooth decay, do I need dairy? Why would I have a bad reaction to milk thistle? Here's a link to the full AMA: https://chrismasterjohnphd.substack.com/p/recording-and-transcript-of-the-november Access the show notes, transcript, and comments here.