The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.
Listeners of Nourish Balance Thrive that love the show mention: nourish, thrive podcast, chris and julia, interested in improving, chris is an excellent, endurance athlete, nutrition and training, kelly's, christopher, biohacking, healthier life, health podcasts, optimal, tommy, best health, cutting edge, listening to chris, paleo, functional medicine, chocolate.
For men, testosterone is important for mood, bone health, erectile function, libido, strength and muscle mass and is also associated with lower levels of inflammatory markers, better insulin sensitivity, and metabolic health. It also may even have some vasodilatory effects, and higher testosterone levels are also associated with better health outcomes in general and lower cardiovascular, cancer, and all-cause mortality. Unfortunately, It looks like testosterone levels in the population are dropping, although more isn't necessarily better. On this podcast, NBT Scientific Director Megan Hall and I are talking about testosterone: why we should care about it, how to test for it, and how to support healthy levels of this hormone. Megan discusses signs and symptoms of low testosterone and seven different lifestyle changes you can make to support optimal levels - before you even consider taking a supplement. We also talk about hormone replacement therapy, who might benefit, and some of the downsides to this strategy. For all the references and a detailed roadmap of everything we discuss, be sure to follow along with Megan's outline for this podcast. Here's the outline of this episode with Megan Hall: [00:00:24] Testosterone: Why you should care. [00:01:49] Megan's outline for this podcast. [00:02:46] Optimal reference range for Testosterone. [00:03:51] Symptoms of low testosterone. [00:04:25] Testing for testosterone. [00:07:02] High testosterone is associated with violent crime. Study: Dabbs Jr, James M., et al. "Testosterone, crime, and misbehavior among 692 male prison inmates." Personality and individual Differences 18.5 (1995): 627-633. [00:07:32] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:08:22] The testosterone suppression system. [00:08:35] Book: The WEIRDest People in the World, by Joseph Henrich. [00:10:13] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:12:02] Testosterone physiology; troubleshooting by testing LS and FSH. [00:14:38] Varicocele - the enlargement of veins within the testicles - common amongst athletes. [00:16:31] Sex Hormone Binding Globulin (SHBG) [00:19:44] How to support testosterone levels. [00:20:41] 4-Quadrant Model; Josh Turknett's AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. [00:20:55] Josh Turknett on the NBT podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution [00:21:11] Sleep; Greg Potter on the podcast talking about sleep: Why Sleep Is Critical for Immune Health, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, Better Sleep for Athletes, and What to Do When You Can't Sleep. [00:21:33] Sleep deprivation decreases testosterone; Study: Leproult, Rachel, and Eve Van Cauter. "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." Jama 305.21 (2011): 2173-2174 and Gonzalez-Santos, M. R., et al. "Sleep deprivation and adaptive hormonal responses of healthy men." Archives of andrology 22.3 (1989): 203-207. [00:22:26] Greg Potter's articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [00:22:37] Stress; Chronic stress in particular, more so than acute stress. [00:24:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:25:09] Eating sufficient calories. [00:26:13] Podcast with Herman Pontzer: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:27:57] Nutrient deficiencies: zinc, magnesium, vitamin D. [00:29:30] Cholesterol and dietary fat. [00:30:51] Exercise. [00:33:32] Within day energy availability can negatively impact the testosterone:cortisol ratio; Study: Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:34:59] Testosterone suppression - a dysfunction or a normal adaptation to training? Study: Sansone, Andrea, et al. "Sport, doping and male fertility." Reproductive Biology and Endocrinology 16.1 (2018): 1-12. [00:37:02] Book: Move Your DNA: Restore Your Health Through Natural Movement, by Katy Bowman. [00:39:00] Environmental toxins: estrogens, cigarette smoking and alcohol. [00:40:16] Herbs and supplements to consider. [00:43:40] Pituitary tumours, TBI and concussion. [00:44:36] Testosterone Replacement Therapy. [00:48:59] Join our group program to get a blood test, bloodsmart.ai report, and 4 group coaching sessions.
If you've followed the NBT podcast for a while you probably heard Dr. Malcolm Kendrick talking about the tenuous connection between cholesterol levels and cardiovascular disease. Malcolm has published with The International Network of Cholesterol Skeptics on this topic, including a recent review paper entitled LDL-C does not cause cardiovascular disease. In the paper, they include both total cholesterol and LDL-C in their discussions, and if you look at epidemiological data, I think they make a good point. For instance, total cholesterol had almost no effect on mortality in the HUNT-2 study in Norway, and higher levels were associated with lower mortality risk in women. Or the ESCARVAL-RISK study, where higher LDL-C is associated with lower all-cause mortality until it's well above 200 mg/dl. Or the In-Chianti study, where people over 64 had the lowest mortality rates if they had an LDL-C greater than 130mg/dl. The question then becomes, if not cholesterol, then what? To answer that we must resist monomania and acknowledge the very notion of causation in a complex system is suspicious. Ask not what but how. Malcolm argues in his new book The Clot Thickens that if you maintain metabolic health, manage stress, and mind your endothelial function, cholesterol levels become largely irrelevant. Simple enough, but as you'll discover in this interview, the devil is in the details. Here's the outline of this episode with Malcolm Kendrick: [00:00:24] Previous NBT podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think About Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:00:42] Book: The Clot Thickens: The enduring mystery of heart disease, by Malcolm Kendrick. [00:03:04] 5-part series with lipidologist Thomas Dayspring (Part 1, 2, 3, 4, 5); 2-hour interview with Ron Krauss on The Drive Podcast. [00:04:23] Book: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. [00:06:12] LDL Cholesterol - challenging mainstream thought. [00:17:16] Fatty streaks never become atherosclerotic plaques; Review: Velican, C., M. Anghelescu, and D. Velican. "Preliminary study on the natural history of cerebral atherosclerosis." Medicine interne 19.2 (1981): 137-145. [00:18:54] Genetic influences; familial hypercholesterolemia (FH) and high clotting factors; Case study of patient with untreated FH but no presence of atherosclerosis: Johnson, Kipp W., Joel T. Dudley, and Jason R. Bobe. "A 72-year-old patient with longstanding, untreated familial hypercholesterolemia but no coronary artery calcification: a case report." Cureus 10.4 (2018). [00:21:22] Clotting factors more important than high LDL; Paper: Ravnskov, Uffe, et al. "Inborn coagulation factors are more important cardiovascular risk factors than high LDL-cholesterol in familial hypercholesterolemia." Medical hypotheses 121 (2018): 60-63. [00:25:03] UK Biobank Study: Mora, Samia, Seth S. Martin, and Salim S. Virani. "Cholesterol Insights and Controversies From the UK Biobank Study: Three Take-Home Messages for the Busy Clinician." (2019): 553-555. [00:25:51] Machine learning used to predict cardiovascular disease; Study: Weng, Stephen F., et al. "Can machine-learning improve cardiovascular risk prediction using routine clinical data?." PloS one 12.4 (2017): e0174944. [00:30:54] FOURIER PCSK9-inhibitor study: More deaths in the treatment group; Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722. [00:31:26] Evolocumab also reduces Lp(a); Study: O'Donoghue, Michelle L., et al. "Lipoprotein (a), PCSK9 inhibition, and cardiovascular risk: insights from the FOURIER trial." Circulation 139.12 (2019): 1483-1492. [00:34:02] APOA-1 Milano and HDL cholesterol. [00:38:45] Lp(a) and Vitamin C, plasminogen and clotting. [00:47:02] Rudolf Virchow, the father of the cholesterol hypothesis. [00:48:42] So what causes CVD? [00:49:53] Biomechanical stress; High blood pressure. [00:52:16] Endothelial and glycocalyx damage. [01:02:19] Steroids, immunosuppressants. [01:03:52] Avastin (bevacizumab) increases the risk of CVD; Study: Totzeck, Matthias, Raluca Ileana Mincu, and Tienush Rassaf. "Cardiovascular adverse events in patients with cancer treated with bevacizumab: a meta‐analysis of more than 20 000 patients." Journal of the American Heart Association 6.8 (2017): e006278. [01:06:07] Clotting disorders. [01:10:41] Sickle cell anemia - 50,000% increased risk of CVD. [01:11:36] Case study of 14-year old boy: Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18. [01:13:25] Air pollution, smoking, lead. [01:15:57] Biggest risk factors for CVD. [01:20:09] Supplements that strengthen the glycocalyx; Chondroitin Sulfate. [01:22:12] Malcolm's blog.
Each month for the past year we've offered our bloodsmart.ai group program. It's an opportunity to use machine learning to predict—from a pretty simple blood test—what is likely happening inside your body (and what might be going wrong) along with expert feedback on the results from NBT Scientific Director and Coach, Megan Hall and me. The program has been very popular, not to mention a lot of fun, and people are going through more than once to measure their ongoing progress. On this podcast, Megan provides detailed feedback on the bloodsmart.ai report belonging to NBT Coach Clay Higgins. What you'll hear is very similar to what goes on during our group coaching sessions. It's a review of exactly what's going well and where there's opportunity for improvement - along with specific steps to take right now to improve overall health, based on the data, symptoms, and personal history. If you'd like to participate in a group program please email NBT support for details and be sure to let us know where in the world you live so we can tailor our response to your needs. Here's the outline of this episode with Megan Hall and Clay Higgins: [00:00:33] Clay's combined bloodsmart.ai report. [00:05:13] Overall wellness score and PhenoAge. [00:07:30] Marker Detail View Page. [00:08:12] NutriSense continuous glucose monitoring. [00:12:03] Calculated red blood cell survival and HbA1C. [00:13:52] Eight Sleep. [00:16:33] Uric acid. [00:25:10] Potential oxidative stress: N. Acetyl Cysteine (NAC) may help. [00:26:58] Calcium a bit low; consider following up with a blood parathyroid test and/or supplement with magnesium. [00:32:56] HDL Cholesterol a little high and what that might mean. [00:34:26] Red blood cell indices and low oxygen deliverability suggest possible nutrient deficiencies. [00:35:53] Digestive enzymes: Thorne Biogest or Betaine HCl. [00:38:05] HomocysteX Plus. [00:40:33] Reticulocyte production index and RDW. [00:43:44] Low neutrophils (neutropenia) could suggest low copper level. [00:46:36] Nose to Tail. [00:48:00] Bloodsmart.ai forecasts. [00:48:32] Environmental toxin exposure; Quicksilver Blood Metals Testing. [00:51:53] Supporting detoxification: sauna, binders, supporting detox pathways. [00:53:45] Mitigating toxins in the environment. Skin Deep app; Think Dirty Shop Clean app. [00:55:59] Forecasted iodine deficiency; sea vegetables are a good source. [00:57:06] Forecasted issues with immune system/gut. [00:58:28] Designs for Health GI Revive. [00:59:35] Lucy Mailing, PhD; Lucy on previous NBT podcasts: 1, 2, 3. [01:01:49] Homocysteine forecasted to be high - B vitamins are important, as well as glycine, creatine. [01:01:50] Join our bloodsmart.ai group program to get Megan's feedback on your blood chemistry. In the US, click here to get started. $198 includes blood testing, a bloodsmart.ai report, and access to 4 group coaching sessions with Megan. (Note: Residents of NY, NJ, RI and those living outside the US - pricing and availability varies. Please contact us for assistance.)
The vaginal microbiome is often mentioned in passing - sort of as an afterthought - usually when we're really talking about the gut microbiome. We've decided to give the vaginal microbiome centre stage today, and with good reason - it's a huge factor when it comes to the quality of a woman's life and health, and has implications for fertility, pregnancy and childbirth, and risks associated with sexually transmitted infections. On this podcast, NBT Scientific Director and Coach Megan Hall and I are discussing the vaginal microbiome: what it is, how to assess for problems, and how to maintain a state of good health. Megan talks about the effects of vaginal dysbiosis on pregnancy and fertility, and how to create the best possible outcome for childbirth. She explains what causes disruption to the vaginal microbiome in the first place, and how ancestral health principles can keep you on track. She also outlines how to rebalance the vaginal microbiome when there's dysbiosis, along with practical steps to take before resorting to antibiotics and antifungals. Here's the outline of this interview with Megan Hall: [00:02:30] Why care about the vaginal microbiota? [00:03:55] Megan's outline for this podcast. [00:04:50] What is the vaginal microbiome (VM)? [00:05:52] 5 core vaginal microbiome community state types (CSTs). [00:07:40] Why lactobacilli are beneficial. [00:10:52] Lucy Mailing, PhD; Podcasts: 1, 2, 3. [00:12:06] Diagnoses associated with vaginal dysbiosis. [00:13:47] Direct to consumer VM testing. [00:15:48] Changes throughout a woman's lifespan. [00:18:02] Podcast: You Are Not Broken: A Modern Approach to Women's Sexual Health and Desire, with Kelly Casperson, MD. [00:18:38] Common vaginal microbiome dysbiosis pathologies: Bacterial Vaginosis (BV), Vulvovaginal Candidiasis (VVC), and Group B Strep (GBS). [00:26:16] Pregnancy: protection from preterm labor, preeclampsia, and infertility. [00:29:44] Studies on the effects of the microbiota and success with infertility treatment: 1. Moreno, Inmaculada, et al. "Evidence that the endometrial microbiota has an effect on implantation success or failure." American journal of obstetrics and gynecology 215.6 (2016): 684-703. and 2. Moore, Donald E., et al. "Bacteria in the transfer catheter tip influence the live-birth rate after in vitro fertilization." Fertility and sterility 74.6 (2000): 1118-1124. [00:31:06] NBT Podcasts with Dr. Malcolm Kendrick: 1, 2. [00:32:15] Causes of disruption to the vaginal microbiome: menses, gut dysbiosis, diet, smoking, contraceptives, antibiotics, general hygiene, stress, tampons, lubricants, hygiene products. [00:35:49] Women who eat a vegetarian diet have higher vaginal microbial diversity (which is unfavorable); Study: Song, Stephanie D., et al. "Daily vaginal microbiota fluctuations associated with natural hormonal cycle, contraceptives, diet, and exercise." Msphere 5.4 (2020): e00593-20. [00:37:05] Compounds from cigarette smoke can be found in cervical mucus; Study: Prokopczyk, Bogdan, et al. "Identification of tobacco-specific carcinogen in the cervical mucus of smokers and nonsmokers." Journal of the National Cancer Institute 89.12 (1997): 868-873. [00:37:24] Microbial composition of man's penis can predict BV incidence in female sex partner: Study: Mehta, Supriya D., et al. "The Microbiome Composition of a Man's Penis Predicts Incident Bacterial Vaginosis in His Female Sex Partner With High Accuracy." Frontiers in cellular and infection microbiology 10 (2020): 433. [00:38:53] Maternal stress alters proteins related to vaginal immunity and abundance of lactobacilli; Study: Jašarević, Eldin, et al. "Alterations in the vaginal microbiome by maternal stress are associated with metabolic reprogramming of the offspring gut and brain." Endocrinology 156.9 (2015): 3265-3276. [00:39:34] Maternal vaginal microbiome mediates responses to prenatal stress; Study: Jašarević, Eldin, et al. "The maternal vaginal microbiome partially mediates the effects of prenatal stress on offspring gut and hypothalamus." Nature neuroscience 21.8 (2018): 1061-1071. [00:42:44] Summarizing lifestyle practices that most affect the vaginal microbiome. [00:43:07] The BBC More or Less Podcast: Has the number of periods a woman has in her lifetime quadrupled? [00:43:49] Best options for contraceptives; Fertility Awareness Method. Podcast: The Truth About Fertility and the Fertility Awareness Method, with Torea Rodriguez. [00:45:08] Personal hygiene products - be wary. [00:46:49] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:47:22] How to rebalance the vaginal ecosystem (before resorting to antibiotics and antifungals). [00:48:19] Vaginal pH test strips. [00:48:33] Probiotics: Jarrow Fem-Dophilus has two good strains. [00:52:34] Intervaginal vitamin C can help treat BV; Study: Petersen, E. Eiko, and Paola Magnani. "Efficacy and safety of Vitamin C vaginal tablets in the treatment of non-specific vaginitis: A randomised, double blind, placebo-controlled study." European Journal of Obstetrics & Gynecology and Reproductive Biology 117.1 (2004): 70-75. [00:52:46] Medical grade honey, thyme and garlic. [00:55:13] The next frontier in VM study. [00:57:02] Seeding with fecal microbiota transplantation in C-section infants; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:58:30] Microbiome-based biologic drug being studied (L crispatus probiotic); Study: Lagenaur, Laurel A., et al. "Connecting the dots: Translating the vaginal microbiome into a drug." The Journal of Infectious Diseases 223.Supplement_3 (2021): S296-S306. [01:00:09] 4-quadrant model.
One of the best things about doing this podcast for the past seven years has been how our guests have shaped nearly every aspect of my life and the lives of my family. Over the years my wife Julie and I have built an ancestral lifestyle we believe to be most conducive to health, connection, and longevity, largely influenced by the brilliant guests we've interviewed right here. The process has been nothing short of an adventure, and it continues to unfold. On this podcast, I'm joined by my wife, food scientist Julie Kelly to talk about how we've taken everything we've learned about health, wellness, and ancestral living to create a home life that truly supports and sustains our family. We talk about how we eat, prepare meals, and educate our kids and changes we've made over the years. Julie shares the immense value she's derived from a very specific type of psychotherapy, and we discuss how our practice of managing stress has evolved. We also give an update on our adventures in cohousing, and the number one factor that we've learned will make or break cohousing relationships. Here's the outline of this interview with Julie Kelly: [00:00:17] Ayla is 6 months old; the birth experience. [00:02:21] Podcasts with Lily Nichols, RDN: How to Optimise Nutrition for Pregnancy and Real Food for Gestational Diabetes with Lily Nichols. [00:03:13] How our eating has evolved over time. [00:04:04] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD. [00:04:22] Meal prep and shopping. Our eBook: What We Eat. [00:07:14] Justin Sonnenberg. [00:07:37] Lucy Mailing, PhD; Podcasts: 1. How to Optimise Your Gut Microbiome, 2. Microbiome Myths and Misconceptions, 3. Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome. [00:09:17] Simon Marshall's Stress Audit; Podcast: How to Manage Stress. [00:11:31] Accelerated Experiential Dynamic Psychotherapy (AEDP); Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. Learn more about working with Jason. [00:16:27] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:18:33] Forest School. [00:21:58] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:22:36] Books: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, and The Scientist In The Crib: Minds, Brains, And How Children Learn, by Alison Gopnik, PhD. [00:24:54] Book: Range: Why Generalists Triumph in a Specialized World, by David Epstein. [00:25:00] Cohousing; Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living. [00:25:07] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:26:13] Article: The Nuclear Family Was a Mistake, by David Brooks. [00:26:25] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD. [00:29:54] Our experience with Workaway.info. [00:38:38] Our Workaway profile.
Dr Gabriel Niles, MD has travelled many roads in his search for the ideal model of healing and flourishing. Prior to his training as a Medical Doctor at USC School of Medicine, he studied Traditional Chinese Medicine in Shanghai, China. He has organized and led multiple Circle of Healers retreats with the American Medical Student Association as a medical student, seeking to integrate the wisdom of healing traditions with modern medical science. In recent years, Dr Niles has been integrating the insights and benefits of Functional Medicine into his medical practice while remaining committed to keeping medical care affordable for his patients. For this podcast, I caught up with Gabe after the Ancestral Health Symposium in Los Angeles to discuss his integration of Functional Medicine into a mainstream bill-to-insurance medical practice. We talk about areas where his approach differs from that of other family physicians, including his favouring of lifestyle changes over-reliance on pharmaceuticals. He also explains why he has continued working within the conventional medical system, despite rejecting the big-pharma controlled dis-ease model of medical “care”. Here's the outline of this interview with Gabriel Niles: [00:00:27] Gabriel's background and interest in medicine and health. [00:02:33] Evan Hirsch, MD; Podcast: How to Fix Your Fatigue. [00:03:01] Institute for Functional Medicine's AFMCP Training. [00:03:15] Studying Chinese medicine. [00:09:58] Service in the US Navy. [00:13:30] Dr. Kirk Parsley; Podcasts: 1. How to Get Perfect Sleep with Dr. Kirk Parsley, MD; 2. Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:14:27] Saying no to Big Pharma; The problem with statins. [00:17:14] Ancestral Health Symposium. [00:20:20] James Nestor; Book: Breath: The New Science of a Lost Art; Podcast: How to Fix Your Breathing to Improve Your Health. [00:21:06] Todd Becker; Podcast: Getting Stronger; AHS Talk: Desirable Difficulties: Using Hormesis to Learn More Effectively - Todd Becker (AHS21). [00:23:20] Mickey Trescott; Podcast: Autoimmune recovery with Mickey Trescott. [00:26:22] Book: The End of Alzheimer's, by Dale Bredesen. [00:28:41] Medical problems faced by knowledge workers. [00:31:13] International Society for Environmentally Acquired Illness (ISEAI). [00:34:37] Books: It Starts with Food and The Whole30, by Melissa Hartwig Urban and Dallas Hartwig. [00:36:39] Paul Saladino: The Carnivore Code; Podcast: Fundamental Health Podcast. [00:40:23] Book: Natural Causes by Barbara Ehrenreich. [00:42:56] Why Gabriel continues to bill insurance. [00:44:34] Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. Book: The Community Cure. [00:45:31] Evan Hirsch's Virtual MD course. [00:47:48] Work with Gabriel Niles in Los Angeles, CA.
Evan Hirsch, MD, is a world-renowned fatigue expert and the Founder & CEO of the International Center for Fatigue. Through his best-selling book, podcast, and online programs, he has helped thousands of people around the world boost their energy naturally, and is on a mission to help a million more. He has been featured widely on television, podcasts, and summits. On this podcast, Evan discusses the many different causes of fatigue and his 4-step process for treating it. He shares details about his Fix Your Fatigue program, which has identified 10 different causes of fatigue - and Evan notes that everyone has multiple causes. To complicate things further, everyone has different multiple causes, so no one treatment works for everyone. Evan shares resources for identifying the causes of your fatigue and simple steps you can take to improve your energy levels today. Here's the outline of this interview with Evan Hirsch: [00:00:20] Gabriel Niles, MD introduced us at the Ancestral Health Symposium. [00:00:41] How Evan became interested in medicine and fatigue. [00:02:28] Book: Fix Your Fatigue: The four step process to resolving chronic fatigue, achieving abundant energy and reclaiming your life!, by Evan H. Hirsch MD. [00:04:29] Viruses that can be transmitted that can end up triggering fatigue. [00:06:21] How to know if you have an abnormal level of fatigue. [00:08:16] Book: This Is Your Mind on Plants, by Michael Pollan. [00:08:41] Surviving on caffeine. [00:09:48] Different levels of fatigue (levels based on treatment needed). [00:11:22] Toxicities that we're exposed to that need to be removed to alleviate fatigue. [00:11:54] 4-Quadrant Model. [00:12:58] Best diets for fixing fatigue. [00:14:14] Mike T. Nelson; Course: Flex Diet Foundations. [00:14:53] 4-step process: 1. assess causes 2. replace deficiencies 3. opening detox pathways 4. remove toxicities. [00:17:19] Adrenals, mitochondria, thyroid - the "Big 3" factors that help restore energy. [00:21:42] "Detox"; Herbal products + external therapies. [00:24:42] Mold exposure and toxicity. [00:28:51] Article: Your building might be making you sick. Joe Allen can help., by Colleen Walsh. [00:30:12] Great Plains Urine MycoTOX Profile to evaluate for mold exposure/toxicity. [00:31:16] Environmental Relative Moldiness Index (ERMI) test - evaluates mold in the environment. Find a professional. [00:31:46] What to do if you have mold exposure: binders, supplements to remove toxins. [00:32:54] Heavy Metals and infections. [00:33:37] COVID long-haulers or post-acute syndromes. [00:35:24] Using symptoms to diagnose conditions. [00:36:01] Bartonella quiz on the www.FixYourFatigue.com website. [00:37:49] Podcast: How to Prevent and Heal Lyme and Its Co-Infections, with Sunjya Schweig, MD. [00:38:13] Herbal antimicrobials vs antibiotics. [00:38:33] Results page of Evan's website. [00:42:30] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:47:18] Electromagnetic Fields; Previous podcasts on EMF: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Joseph Mercola, DO; EMFs: Why You Should Care and What to Do, with Nick Pineault. [00:51:52] Safe Sleeve cases and other ways to mitigate EMFs. [00:52:41] LessEMF.com. [00:54:05] How to know if your fatigue can be helped. [00:55:38] Find Evan at www.FixYourFatigue.com; Facebook group; Schedule a free discovery call.
Jim Stray-Gundersen, MD is a world-renowned expert in Sports Medicine, Exercise Physiology and Training for Sport Performance. Drawing from his lifetime of experience with elite level athletes and clinical populations, Jim developed and co-founded the B Strong Training System using Blood Flow Restriction (BFR). The system works by applying cuffs to the arms and legs to temporarily restrict venous return without occluding arterial inflow. Put simply, blood flow restriction prompts an outsize response from the brain to speed up the normal process of repairing and rebuilding damaged tissue with lighter weight and a reduced risk of injury compared to traditional weight lifting. Jim predicts the B Strong Training System will change how the world gains the benefits of exercise, improving longevity and quality of life. On this podcast, Jim discusses the important difference between the B Strong system and other BFR devices on the market, and answers questions about application and safety when training with blood flow restriction. He talks about how athletes and like-minded people are using BFR and shares some common user errors and ways to avoid them. Jim also describes his new professional training course available to anyone interested in learning more about the theory and application of BFR. Or - even better - for the next 14 days you can get the B Strong BFR Training System for 20% off using the code Kelly20. Here's the outline of this interview with Jim Stray-Gundersen: [00:00:10] Jim's previous appearance on the NBT podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:00:28] B Strong Blood Flow Restriction (BFR) training system. [00:00:41] Dr. Steven Patterson; Podcast: Blood Flow Restriction Training: Science and Application. [00:01:08] Blood flow restriction: elastic vs. rigid devices. [00:05:04] Study: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:05:09] Johnny Owens, founder of Owens Recovery Science. [00:09:19] Question regarding the potential for endothelial damage; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:13:10] Olympic athletes using BFR training: Sifan Hassan (Netherlands), Galen Rupp (USA), Kate Grace (USA), Mikaela Shiffrin (USA). [00:14:52] How athletes are using the BFR system. [00:17:24] B Strong BFR training course for both BFR users and professionals. [00:21:37] Common errors and things to avoid with BFR. [00:25:17] Delayed onset muscle soreness. [00:27:38] Frequency of workouts and habit building. [00:31:40] Get the B Strong system using the 20% off discount code Kelly20, good for 2 weeks after podcast airs.
Ben Greenfield is a human performance consultant, speaker, and New York Times bestselling author of 13 books, including the popular titles “Beyond Training”, “Boundless” and “Fit Soul”. Former collegiate tennis, water polo, and volleyball player, bodybuilder, 13-time Ironman triathlete, and professional obstacle course racer, Ben has been voted by the NSCA as America's top Personal Trainer and by Greatist as one of the top 100 Most Influential People In Health And Fitness. In 2014, my NBT co-founder and medical doctor Jamie Kendall-Weed and I appeared on the Ben Greenfield podcast, and to this day people tell me that's how they learned about Nourish Balance Thrive. For this podcast, Ben and I met up on the UCLA campus during the Ancestral Health Symposium in August to walk and talk about the harmful effects of loneliness and the importance of social connection. Ben shares some of the innovative ways he's increased connection with others, despite being a self-proclaimed introvert. We talk about some of the downsides of social isolation and the best reasons for opening yourself up to the “messiness” of others. Here's the outline of this interview with Ben Greenfield: [00:01:48] Previous podcasts with Ben Greenfield featuring Christopher Kelly: Why Is My Cortisol High Even Though I'm Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, The Little-Known Test That Tells You Everything You Need To Know About Your Metabolism, and 7 Signs Your Cortisol And Adrenals Are Broken. [00:03:21] James Nestor; Podcast: How to Fix Your Breathing to Improve Your Health. [00:03:27] Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat. [00:03:50] All the 2021 AHS videos are on YouTube. [00:06:52] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo. [00:07:01] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping (Third Edition), by Robert M. Sapolsky. [00:09:56] Book: The Martian, by Andy Weir. [00:11:47] Introversion. [00:12:00] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [00:12:25] Recent podcast with Lucy Mailing, PhD: Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome. [00:13:53] Book: Quiet: The Power of Introverts in a World That Can't Stop Talking, by Susan Cain [00:18:21] Loneliness is as bad for you as smoking; Study: Dyal, Stephanie R., and Thomas W. Valente. "A systematic review of loneliness and smoking: small effects, big implications." Substance use & misuse 50.13 (2015): 1697-1716. [00:18:49] Loneliness vs. social isolation. [00:25:20] Book: Never Eat Alone, Expanded and Updated: And Other Secrets to Success, One Relationship at a Time, by Keith Ferrazzi. [00:26:39] Mastermind Talks, created by Jayson Gaignard. [00:27:34] Ben's dinner parties. [00:33:04] Julian Abel, MD; Book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness; Julian's Podcast: Survival of the Kindest. Listen to Julian's most recent interview on the NBT Podcast. [00:35:40] Opening yourself up to the messiness of other people. [00:38:38] Ben's article on the dopaminergic response while experiencing pain or pleasure with others. [00:39:40] Book: Friendship in the age of loneliness: An Optimist's Guide to Connection, by Adam Smiley Poswolsky. [00:40:40] Contacts+. [00:42:26] Community events; Realm Church Management Software. [00:48:23] Ben's expanded spiritual practice. [00:52:34] Books by Jamie Wheal: Stealing Fire and Recapture the Rapture. [00:53:13] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [01:01:59] Church and the monogamous nuclear family. [01:11:05] Eye gazing. [01:14:44] See Ben's show notes for this recording. [01:15:52] Join the NBT Elite Performance Club Forum by supporting NBT on Patreon.
Throughout 2021 we've had hundreds of people try out our bloodsmart.ai software within the format of our monthly group program. We've met clients from all walks of life – some athletes, some not – but most want the same things: to feel better now and to preserve healthspan later. Over the years – and especially more recently after racing was cancelled – my own goals have also shifted from athletic performance, instead landing on what needs to be done to maximise healthspan – that is the period of life spent in good health, free from the chronic diseases and disabilities of ageing. Talking each week to others with the same goals has become a highlight of my work week... On this podcast, NBT Scientific Director and coach Megan Hall and I are discussing my latest blood chemistry results and bloodsmart.ai report. I was pleased with my results a couple of years ago when my Overall Wellness Score reached a perfect 100. This time around, however, there's room for improvement, and Megan offers her usual excellent advice. If you'd like to get a blood test + a bloodsmart.ai report along with a series of group coaching sessions with Megan and me, we can arrange that for you. The coaching sessions take on a format much like this podcast, with individual reports reviewed and advice for a path forward described in detail. Be sure to follow along with this episode with Megan's detailed outline. Here's the outline of this interview with Megan Hall: [00:00:25] Podcasts featuring Brianna Stubbs, PhD: 1, 2, 3, 4. [00:02:29] Christopher Kelly's combined bloodsmart.ai report. [00:02:58] Overall Wellness Score; Horne paper: Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174. [00:03:25] Health Assessment Questionnaire. [00:04:36] Why to get a blood test when you're feeling good. [00:12:21] Wellness Score and PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:13:54] Individual input markers. [00:14:42] Podcasts: Why You're Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall; Protein vs. Energy for Improved Body Composition and Healthspan, with Ted Naiman, MD; Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It, with Ben Bikman, PhD. [00:15:55] Protein requirements: 1.6g protein per Kg of body weight. [00:17:12] Rhonda Patrick's podcast with Ashley Mason: Dr. Ashley Mason On Drug-Free Approaches For Treating Depression, Insomnia, And Overeating | Found My Fitness With Dr. Rhonda Patrick. [00:19:44] Podcast: Blood Chemistry in Athletes, with Tommy Wood, MD, PhD. [00:21:02] Thorne Multi-Vitamin Elite. [00:21:54] Supplements Megan is most likely to take: Magnesium and creatine (with Creapure). [00:24:45] Iron panel and blood donation; DIY therapeutic phlebotomy. [00:27:17] Podcast on iron overload: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; “Bronze Diabetes” paper: ROOT, HOWARD F. "Insulin resistance and bronze diabetes." New England Journal of Medicine 201.5 (1929): 201-206. [00:28:46] Protein:Energy (PE) Ratio; Book: The PE Diet: Leverage your biology to achieve optimal health, by Ted Naiman. [00:38:04] Podcast: How to Go Faster and Feel More Energetic By Addressing Anaemia and Increasing Oxygen Deliverability. [00:43:25] Zinc deficiency makes RBC membranes more fragile; Study: O'Dell, Boyd L., Jimmy D. Browning, and Philip G. Reeves. "Zinc deficiency increases the osmotic fragility of rat erythrocytes." The Journal of nutrition 117.11 (1987): 1883-1889. [00:45:06] bloodsmart.ai forecasts. [00:45:45] Previous podcast talking about bloodsmart.ai and forecasts: You Literally Bled for That Data. Now What? and How to Use Biomedical Testing to Find Problems Inside Your Body. [00:50:28] Lead and toxic metals overload. [00:51:23] The negative impacts of lead on both nervous and renal systems are obvious at a blood lead concentration of 2 μg/dL; Study: Shefa, Syeda T., and Paul Héroux. "Both physiology and epidemiology support zero tolerable blood lead levels." Toxicology letters 280 (2017): 232-237. [00:53:19] Supporting detoxification. [00:55:00] Iodine and sea vegetables; Maine Coast granulated sea vegetables. [00:57:29] Summarizing action items. [00:58:01] Eat more food! RED-S; Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [01:02:08] Vitamin D; Chris Masterjohn's Presentation on COVID-19 at AHS and article on Vitamin D and COVID-19: The Current State of the Evidence. [01:04:55] Megan's outline for this podcast [01:05:11] Join a bloodsmart.ai group program to get a blood test, bloodsmart.ai report, and group coaching sessions with Megan Hall.
At the 2021 Ancestral Health Symposium (AHS) in Los Angeles last month I was able to catch up with microbiome researcher and writer Lucy Mailing, PhD. This year Lucy presented on the topic of Rewilding the Gut, noting the detrimental effects of our modern environment, diet, and lifestyle on the gut microbiome. Lucy has been on the podcast twice before, talking about optimising the gut microbiome and debunking microbiome myths and misconceptions. Lucy's research and writings are truly cutting-edge and have consistently shaped our recommendations and approach to gut health with our clients. On this podcast, Lucy shares some of the concepts she outlined during her AHS Talk, including the specific aspects of modern living that interfere with microbiome diversity and establishing a basis for chronic disease. She talks about the hygiene hypothesis, including the need for early childhood exposure to microbes, and some of the best ways to support a healthy gut ecosystem. Here's the outline of this interview with Lucy Mailing: [00:00:32] Video: Rewilding the gut - Lucy Mailing (AHS21). [00:02:27] Book: ”Surely You're Joking, Mr. Feynman!": Adventures of a Curious Character, by Richard P. Feynman. [00:03:25] Environmental mismatches. [00:04:35] Book: Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues, by Martin J. Blaser MD. [00:05:03] Effects of diet on the microbiome; Study: Smits, Samuel A., et al. "Individualized responses of gut microbiota to dietary intervention modeled in humanized mice." Msystems 1.5 (2016): e00098-16. [00:05:29] The Hadza people of Tanzania. [00:06:53] Herman Pontzer, PhD; Paper: Pontzer, Herman, Brian M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:07:37] Jeff D. Leach, microbiome researcher. [00:07:55] Article: I spent three days as a hunter-gatherer to see if it would improve my gut health, by Tim Spector. [00:09:47] Rewilding. [00:12:11] Video: What are the ethical implications of anti-meat dietary policies? - Diana Rodgers (AHS21); Podcast: Kale vs Cow: The Case for Better Meat. [00:12:10] Allan Savory on desertification. [00:13:06] Keystone predator species; Blastocystis hominis. [00:13:55] Blastocystis associated with distinct microbiome ecological patterns; Study: Nieves-Ramírez, M. E., et al. "Asymptomatic intestinal colonization with protist Blastocystis is strongly associated with distinct microbiome ecological patterns." Msystems 3.3 (2018): e00007-18. [00:15:04] Lucy's previous appearances on the NBT podcast: How to Optimise Your Gut Microbiome, and Microbiome Myths and Misconceptions. [00:17:05] Article: The oxygen-gut dysbiosis connection, by Lucy Mailing, PhD. [00:18:33] 4-Quadrant Model. [00:20:13] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD. [00:20:55] C-Sections and the microbiome. [00:22:41] Mom-to-baby fecal transplant; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:25:22] Are we over-sanitizing? [00:28:33] Benefits of exposure to animals. [00:29:09] Podcast: The Dog as the Ultimate Health Upgrade (an Introduction for Pre-Contemplators), with Toréa Rodriguez. [00:31:30] Rewilding the nervous system. [00:34:37] Secure attachment; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [00:37:41] Dr. Julian Abel; Podcasts: 1. Building Compassionate Communities to Improve Public Health, 2. Maintaining Social Connection in the Era of COVID-19, and 3. The Compassion Project: The Power of Hope and Human Kindness. [00:40:12] Eating for a healthy microbiome. [00:40:32] Metabolic flexibility of the gut; Study: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21. [00:41:21] Jason Hawrelak's new course: Functional Gastrointestinal Testing: A Critical Review; Podcast: How to Use Probiotics to Improve Your Health. [00:44:06] NBT Podcasts with Ben Bikman, PhD and Ted Naiman, MD. [00:45:51] Find Lucy at lucymailing.com; Patreon, consultation.
Joshua Fields Millburn is one half of the popular simple living duo known as The Minimalists. He and his best friend and fellow Minimalist Ryan Nicodemus have helped over 20 million people live more meaningful lives with less through their website, books, podcast, and Netflix films. The Minimalists have been featured in the New York Times, Wall Street Journal, Boston Globe, Forbes, TIME, ABC, CBS, NBC, FOX, BBC, and NPR. Joshua has previously been an NBT client, and I'm fortunate enough to call him a friend. On this podcast, Joshua and I talk about minimalism, consumerism, values, and healing. Joshua explains how minimalism is not simply about getting rid of material possessions (though that can play a role), but rather it's a process of getting to the root of life's lingering discontent - digging out from under the stuff, the debt, the stress and the loneliness and regaining control of your life. He describes some of the main points of his new book, Love People Use Things, and shares some of the most important lessons he's learned along his Minimalist journey. Here's the outline of this interview with Joshua Fields Millburn: [00:00:13] Paul Saladino. [00:01:29] Mimetic Desires; Podcast: Wanting: The Power of Mimetic Desire in Everyday Life. [00:02:09] Book: Love People, Use Things: Because the Opposite Never Works, by Joshua Fields Millburn and Ryan Nicodemus. [00:02:51] Enneagram. [00:03:03] Ian Cron; Book: The Road Back to You: An Enneagram Journey to Self-Discovery, Podcast: Typology. [00:05:51] Consumerism. [00:08:03] Book: Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed, by Lori Gottlieb. [00:08:28] Lori Gottlieb on The Minimalists Podcast. [00:14:21] Books by Chris Ryan: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships and Civilized to Death: The Price of Progress. [00:17:50] Four types of values. [00:19:13] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis; thick vs. thin desires. [00:19:45] Luke Burgis on The Minimalist Podcast. [00:20:46] Erwin McManus, lead pastor at Mosaic; Hear him on The Minimalists Podcast. [00:22:40] Minimalism and what that term means. [00:24:36] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle. [00:26:00] The spontaneous combustion rule. [00:26:33] Chris Kelly on The Minimalists Podcast #138: Healthproblems. [00:30:39] The Minimalists: Less is Now Movie (trailer). [00:33:01] Podcast: Protein vs. Energy for Improved Body Composition and Healthspan. [00:33:46] The Minimalists Love People, Use Things Tour. [00:34:52] Spartanism (compulsive decluttering); Minimalists podcasts on hoarding and compulsive decluttering. [00:37:05] Minimalist diets and Joshua's story of regaining his health. [00:38:54] Minimalists Podcast episode #184: Minimalist Diets. [00:43:25] Documentary: The Sensitives. [00:46:22] Pain management solution: grounding. [00:47:09] 4-Quadrant Model. [00:47:57] Book: Earthing: The Most Important Health Discovery Ever! (Second Edition), by Clinton Ober, Stephen T. Sinatra, et al. [00:48:37] Documentaries by Clint Ober. The Ground Therapy Universal Mat. [00:51:41] Elixinol CBD. [00:56:51] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall, PhD. [01:00:18] Lyme disease coinfections; Sunjya Schweig, MD; Podcast: How to Prevent and Heal Lyme and Its Co-Infections. [01:03:03] Testosterone replacement therapy. [01:08:32] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [01:10:43] Personality traits; Introversion/Extraversion. [01:20:50] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [01:25:30] Homelessness, mental health, and intellect. [01:27:55] Overrated virtues. [01:31:24] Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. [01:29:27] Problems with empathy. [01:33:39] Jealousy. [01:40:01] Object A; Peter Rollins. [01:45:52] theminimalists.com.
Family physician Deborah Gordon, MD is the founder and Medical Director of the Northwest Memory Center in Ashland, Oregon. Her decades-long practice has revolved around healthy and adoptable lifestyle choices that impact the development of health problems, with a more recent focus on choices that affect cognitive health and neurodegenerative disease. Deborah has been on the podcast before to talk about autoimmunity, and she's with me today to discuss her new study, currently in the peer review process, in which potential contributors to cognitive decline are identified and targeted therapeutically. On this podcast, Deborah discusses the potential for using a precision medicine approach to Alzheimer's disease and mild cognitive impairment. Inspired by the work of physician and author Dr Dale Bredesen, Deborah has been working with patients to identify and treat root causes, including environmental exposures and infections, while promoting many of the lifestyle changes we talk about all the time on this podcast. The results are astounding, and call into question the current standard of care for Alzheimer's. Here's the outline of this interview with Deborah Gordon: [00:01:10] Deborah's previous appearance on the podcast: How to Fix Autoimmunity in the over 50s. [00:01:23] Deborah's interest in cognitive decline. [00:01:38] Dale Bredesen, MD; The Buck Institute for Research on Aging. [00:02:56] Tommy Wood, MD; Video: Systems Analysis and Multiple Sclerosis – Physicians for Ancestral health Symposium, 2015. [00:03:31] Anne Hathaway, MD; Podcast: The Critical Role of Oestradiol for Women's Cognition. [00:03:45] Dr. Bredesen's study: Bredesen, Dale E. "Reversal of cognitive decline: a novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707. [00:05:54] Dr. Gordon's new paper: Toups, Kat, et al. "Precision Medicine Approach to Alzheimer's Disease: Successful Proof-of-Concept Trial." medRxiv (2021). [00:06:07] Cognitive decline. [00:07:20] Alz.org. [00:10:53] Objective measures of cognition. [00:11:51] Montreal Cognitive Assessment (MoCA). [00:13:47] CNS Vital Signs; Lumosity, Brain-HQ. [00:19:09] The conventional standard of care for cognitive impairment. [00:21:10] Medications for Alzheimer's. [00:27:27] IntellxxDNA. [00:29:20] Josh Turknett, MD; Josh on the NBT podcast: 1, 2, 3, 4. [00:33:58] 4-Quadrant Model. [00:41:24] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:45:00] Toxic exposures and infections; mold remediation. [00:48:45] Dr. Lyn Patrick, ND. [01:01:53] Dr. Bredesen's site: Apollo Health. [01:03:49] Facebook: Dale Bredesen and The Official Bredesen Protocol Support Group. [01:04:11] Dr. Bredesen's books: 1. The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline 2. The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age 3. The First Survivors of Alzheimer's: How Patients Recovered Life and Hope in Their Own Words. [01:05:22] Where to find Deborah: Drdeborahmd.com; Northwest Wellness & Memory Center; Facebook.
Benjamin Bikman, PhD is an internationally renowned scientist and pathophysiology professor at Brigham Young University in Provo, Utah. Currently, his professional focus is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He frequently publishes his research in peer-reviewed journals and presents at international science and public meetings. On this podcast, Ben talks with NBT Scientific Director Megan Hall about insulin resistance: what causes it, how it develops in the body, and the downstream effects of this all-too-common condition. Ben discusses the role of insulin as a regulator of human metabolism and its relevance in the development of most chronic diseases. He also offers a simple and effective prescription for optimal metabolic health and healthy ageing. Here's the outline of this interview with Benjamin Bikman: [00:00:00] Ben's previous (2017) appearance on the NBT Podcast: Ketones, Insulin and the Physiology of Fat Cells. [00:00:42] Ben's background and his study of metabolism. [00:02:27] Ben's lab at BYU. [00:03:05] Insulin resistance, defined. [00:05:19] Causes of insulin resistance. [00:06:15] Problems with measuring insulin resistance. [00:10:24] Effects of diet, inflammation and stress on creating insulin resistance. [00:14:18] How insulin resistance develops in the body. [00:20:31] Fat hypertrophy vs hyperplasia. [00:22:24] The Athlete's Paradox. [00:24:22] Insulin resistance at the level of the brain; Alzheimer's as Type 3 Diabetes. [00:28:25] Brain fog; Stephen Cunnane, PhD., Research Center on Aging, Universite de Sherbrooke. [00:28:53] Young women with PCOS exhibit brain hypometabolism and insulin resistance; Study: Castellano, Christian-Alexandre, et al. "Regional brain glucose hypometabolism in young women with polycystic ovary syndrome: possible link to mild insulin resistance." PLoS One 10.12 (2015): e0144116. [00:29:41] Pathological vs physiological insulin resistance. [00:33:14] Just 50g of carbohydrate the night before improves outcomes on oral glucose tolerance test (OGTT); Study: Klein, Klara R., et al. "Carbohydrate intake prior to oral glucose tolerance testing." Journal of the Endocrine Society 5.5 (2021): bvab049. [00:38:20] Problems with the focus on calories in nutrition research. [00:43:09] Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'. [00:46:55] Book: Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It. [00:51:22] Study: Walton, Chase M., et al. "Ketones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics." International Journal of Molecular Sciences 21.17 (2020): 6255. [00:51:52] Untreated diabetes and metabolic rate; A Study of Metabolism in Severe Diabetes, by Francis G. Benedict and Elliott P. Joslin. [00:52:26] Insulin significantly reduces energy expenditure; Study: Nair, K. S., D. Halliday, and J. S. Garrow. "Increased energy expenditure in poorly controlled type 1 (insulin-dependent) diabetic patients." Diabetologia 27.1 (1984): 13-16. [00:54:42] Ketogenic diet and lifespan; Megan's study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:55:56] Effects of β-Hydroxybutyrate on skeletal muscle mitochondria; Study: Parker, Brian A., et al. "β-Hydroxybutyrate elicits favorable mitochondrial changes in skeletal muscle." International journal of molecular sciences 19.8 (2018): 2247. [00:56:42] Effects of ketones on β-cell function; Study: Gropp, Jarom, et al. "β-Hydroxybutyrate improves β-cell mitochondrial function and survival." Journal of Insulin Resistance 2.1 (2017): 1-8. [00:58:44] Paper out of UC Davis: Zhou, Zeyu, et al. "A ketogenic diet impacts markers of mitochondrial mass in a tissue specific manner in aged mice." Aging (Albany NY) 13.6 (2021): 7914. [01:00:04] Ketone concentrations during a 36-hour fast; Study: Deru, Landon S., et al. "The Effects of Exercise on Beta-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study." Medicine and Science in Sports and Exercise (2021). [01:02:27] Prescription for optimal metabolic health and healthy ageing. [01:03:15] 4 pillars: control carbs, prioritize protein, don't fear fat, fast. [01:05:19] Where to find Ben: Instagram, HLTH Code meal replacement shake.
Ben Azadi, FDN-P, is on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of three best-selling books and has become a trusted resource on intermittent fasting and the ketogenic diet. He is an advocate for investigating dysfunction and then educating, rather than medicating, to return the body to a state of health. Ben is also the host of the Keto Kamp Podcast and the creator of several online courses to help you build and achieve keto and intermittent fasting results that stick. On this podcast, Ben and I discuss the current state of keto and steps to take for those who want to improve their metabolic health. We talk about the best oils and artificial sweeteners (and the ones to avoid), electrolytes, and liver support. We also discuss sleep as the foundation of health, and how inadequate sleep can sabotage your diet. Ben also describes some of the key points in his latest book, Keto Flex, which brings together the benefits of a low carb lifestyle, intermittent fasting, nutrient timing and carb cycling for optimal energy, fat burning and hormone balance. Here's the outline of this interview with Ben Azadi: [00:00:17] Ben's Podcast: Keto Kamp. [00:00:30] Ben's background and interest in keto. [00:01:05] Inspirations: Paul Chek, Dave Asprey, Dr. Daniel Pompa. [00:03:24] Lessons learned from Keto + Crossfit. [00:07:05] Insulin resistance and type 2 diabetes being reversed with keto + intermittent fasting. [00:09:16] Problems with industrial seed oils. [00:09:57] Ben's podcasts with Brian Peskin and Dr. Cate Shanahan. [00:11:18] Books by Dr. Cate Shanahan: Food Rules: A Doctor's Guide to Healthy Eating (2010), Deep Nutrition: Why Your Genes Need Traditional Food (2017), and The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel (2020). [00:12:29] Oils: which to avoid, which to use. [00:16:11] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman, MD; Ted on the NBT Podcast. [00:18:06] Video: AHS18 Todd Becker - How Hormesis Works. [00:18:46] Podcast: Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:19:18] Podcast: Rethinking Diabetes: Inspiring UK-based Healthcare Professionals Achieving Remarkable Outcomes, with Ruth Tapsell. [00:19:42] Dr. Eric Westman. [00:22:35] Artificial Sweeteners and sugar alcohols. [00:22:45] Gary Taubes on the Keto Kamp podcast. [00:23:08] Artificial sweeteners increase insulin in the body; Study: Pepino, M. Yanina, et al. "Sucralose affects glycemic and hormonal responses to an oral glucose load." Diabetes care 36.9 (2013): 2530-2535. [00:23:26] Pharmacokinetics of Splenda in the human body; Study: Roberts, A., et al. "Sucralose metabolism and pharmacokinetics in man." Food and chemical toxicology 38 (2000): 31-41. [00:27:26] Video: UK doctor switches to 80% ULTRA-processed food diet for 30 days. [00:28:17] Electrolytes; Stephen Phinney, MD, PhD. [00:28:32] Bile and bitters to support the liver. [00:30:23] Pomegranate husk powder. [00:30:24] Jason Hawrelak, PhD; Podcast: How to Use Probiotics to Improve Your Health. [00:32:01] Sleep: the foundation of health. [00:32:35] Hormonal effects of inadequate sleep; Review: Leproult, Rachel, and Eve Van Cauter. "Role of sleep and sleep loss in hormonal release and metabolism." Pediatric Neuroendocrinology 17 (2010): 11-21. [00:35:31] Tracking sleep: Oura Ring, Whoop Band. [00:36:16] Mike T. Nelson, PhD; appearances on NBT podcast: 1, 2, 3, 4. 5. [00:37:36] Early Time Restricted Eating (eTRE); Podcasts with Satchin Panda, PhD. and Bill Lagakos, PhD. [00:39:57] Continuous Glucose Monitors (CGM); Kara Collier from NutriSense on the Keto Kamp Podcast and on the NBT Podcast. [00:41:20] Problems with long-term keto. [00:42:18] Book: Keto Flex: The 4 Secrets to Reduce Inflammation, Burn Fat & Reboot Your Metabolism, by Ben Azadi. [00:42:55] Book: Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat, by Paul Jaminet and Shou-Ching Jaminet, PhD. [00:44:19] Book: The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating, by Gary Taubes. [00:44:49] Benjamin Bikman, PhD. [00:45:50] Podcasts featuring Eric Helms, PhD: The Nutrition and Science of Natural Bodybuilding, and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms. [00:47:30] Hyperbaric oxygen therapy (HBOT). [00:48:40] Speaking at upcoming conferences. [00:51:04] Keto Kamp podcast featuring NBT Scientific Director Megan Hall.
Dan Engle, MD, is a psychiatrist with a clinical practice that combines aspects of regenerative medicine, psychedelic research, integrative spirituality, and peak performance. His medical degree is from the University of Texas at San Antonio. His psychiatry residency degree is from the University of Colorado Denver, and his child and adolescent psychiatry fellowship degree is from Oregon Health & Science University On this podcast, Dan talks about the potential to help people heal trauma - and instigate change in their lives - with MDMA-assisted psychotherapy. He discusses how this drug, commonly known as Ecstacy, has been shown in studies to be remarkably effective for curing even difficult cases of post-traumatic stress disorder. We talk about his new book, A Dose of Hope, which offers a client's first-person account of MDMA-assisted psychotherapy for healing transgenerational trauma. An important disclaimer: The information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. The content of this podcast is not intended to be a substitute for professional medical recommendations, diagnoses, or treatment. The use of information in this podcast is at one's own discretion and is not an endorsement of use given the complexity inherent in these medicines, and the current variable widespread illegality of their usage. Here's the outline of this interview with Dan Engle: [00:00:41] Dan's background and interest in psychedelics. [00:02:38] How psychedelic therapy helped Dan. [00:05:22] Book: A Dose of Hope: A Story of MDMA-Assisted Psychotherapy, by Dan Engle and Alex Young. [00:11:34] Video: ‘EQUASY': How Horse Riding Is More Likely To Kill You Than Ecstasy | David Nutt On London Real. [00:13:56] Psychological contraindications for MDMA. [00:15:29] Stanislav Grof tested the value of LSD in the treatment of psychologically ill people. [00:18:11] Dr. Gabor Maté. [00:19:04] Bruce Alexander's Rat Park experiments. [00:21:03] MDMA as the best treatment for trauma. [00:21:45] Physical contraindications for MDMA. [00:22:26] Multidisciplinary Association for Psychedelic Studies (MAPS). [00:25:08] 83% cure rate for PTSD in 2-3 sessions; Study: Mithoefer, Michael C., et al. "The safety and efficacy of±3, 4-methylenedioxymethamphetamine-assisted psychotherapy in subjects with chronic, treatment-resistant posttraumatic stress disorder: the first randomized controlled pilot study." Journal of psychopharmacology 25.4 (2011): 439-452. [00:25:46] Psychotherapeutic interventions used along with MDMA. [00:26:25] Follow-up studies on MDMA therapy and PTSD: Jerome, Lisa, et al. "Long-term follow-up outcomes of MDMA-assisted psychotherapy for treatment of PTSD: a longitudinal pooled analysis of six phase 2 trials." Psychopharmacology 237 (2020): 2485-2497. [00:37:23] Dan's co-author, Alex Young. [00:39:41] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges, PhD. [00:39:51] Book: The Drama of the Gifted Child: The Search for the True Self, Third Edition, by Alice Miller. [00:39:58] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:40:02] Book: Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers, by Karyl McBride. [00:40:32] Transgenerational family trauma; Book: It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle, by Mark Wolynn. [00:44:45] The process and cost of the therapy. [00:59:01] The future and vision of MDMA-assisted psychotherapy. [01:03:16] MDMA vs. talk therapy. [01:09:11] Find Dan at ddrdanengle.com; kuya.life, Full Spectrum Medicine.
Dr. Ruth Tapsell is an NHS GP and an ambassador for the UK's Public Health Collaborative, a nonprofit organisation dedicated to improving the quality of public health education. She and her colleagues have been having outstanding success helping patients to reverse their type 2 diabetes with a low carbohydrate diet. During a time when improving metabolic health is more important than ever, Ruth is showing that it is indeed possible to turn the metabolic supertanker around quickly and effectively. On this podcast, Ruth shares her perspective as a GP treating type 2 diabetes and prediabetes with a low carb approach. We discuss the effects this approach could have on a societal scale, including improved public health outcomes and huge financial savings, should the NHS adopt lifestyle interventions as the first-line treatment for metabolic disorders. Ruth also offers resources for making the change to low carb, for both health care consumers and practitioners. As a reminder, the information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. Here's the outline of this interview with Ruth Tapsell: [00:00:13] Public Health Collaboration; The Real Foods Rocks Festival. [00:00:19] Podcast with Sam Feltham: Real Food Initiatives for Public Health in the UK. [00:00:36] Ruth's background and interest in low carb. [00:00:59] David Unwin, Scientific Advisory Board member for the Public Health Collaboration in the UK. [00:02:54] Treatment options prior to using a low carb approach. [00:06:02] In patients with prediabetes, 93% attained a normal HbA1c; Study: Unwin, David, et al. "Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years." BMJ nutrition, prevention & health 3.2 (2020): 285. [00:07:31] Virta Health. [00:11:13] Public Health Collaboration on YouTube. [00:12:42] Low carb and heart disease. [00:13:46] Effects of ketogenic diet on cardiovascular indices; Virta Health paper: Athinarayanan, Shaminie J., et al. "Impact of a 2-year trial of nutritional ketosis on indices of cardiovascular disease risk in patients with type 2 diabetes." Cardiovascular diabetology 19.1 (2020): 1-13. [00:14:17] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:14:21] Malcolm Kendrick's blog. [00:14:49] Women's Health Initiative and the effects of diet on cardiovascular risk; Howard, Barbara V., et al. "Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial." Jama 295.6 (2006): 655-666. [00:15:17] Lead increases risk of cardiovascular disease; Study: Low-level lead exposure and mortality in US adults: a population-based cohort study. [00:15:46] Lunchtime and evening webinars. [00:16:10] Dr. Kesar Sadhra, working with a 90% South Asian patient population. [00:18:44] Freestyle Libre. [00:19:09] Video: Type 2 diabetes in South Asian's: Achieving control in general practice - Dr Kesar Sadhra. [00:19:59] Video: 55 people improved HbA1C with lifestyle interventions. [00:21:03] Video: Patient who lost 49kg during lockdown. [00:23:18] Reducing diabetes medications. [00:25:10] Professor Marcus Saemann. [00:27:02] Potential savings on NHS diabetes medication budget: slides from David Unwin and Kesar Sadhra. [00:27:06] OpenPrescribing: website to compare prescribing trends, funded by NHS England. [00:27:29] Video: Savings of £117K/year. [00:29:32] Pediatric endocrinologist Dr. James Bailes, MD. [00:29:38] Podcasts with Type 1 diabetics: Will Catterson and Tim Harsch. [00:31:28] Challenges to the program; emotional eating. [00:31:46] Video: Food Addiction: What's to be Done? by Dr Jen Unwin & Heidi Giaever. [00:37:30] Social prescribers in the UK. [00:38:19] Podcast: The Compassion Project: The Power of Hope and Human Kindness, with Julian Abel. [00:40:55] Podcast: Professor Tim Noakes: True Hydration and the Power of low carb, High-Fat Diets. [00:41:54] Scaling low carb. [00:43:10] Dr. Michael Bazlinton, low carb practitioner. [00:44:19] Advice for people who don't have a low carb doc. [00:44:31] Dr. Campbell Murdoch; scientific articles by Dr. Murdoch. [00:45:04] Ruth on Twitter. [00:45:25] Diet Doctor. [00:45:29] New Forest PCN. [00:45:36] Dr. David Oliver at Freshwell Low Carb Project. [00:46:11] Get onto the webinars: email@example.com.
Back on the podcast with me today is licensed therapist and certified meditation teacher, Jason Connell. His work focuses on the intersection of evidence-based psychology, philosophy, and enduring insights from the wisdom traditions. His goal is to help his clients develop self-love and self-compassion while solving persistent and challenging problems related to happiness, stress, anxiety, work, relationships, and finding meaning. On this podcast, Jason talks about Accelerated Experiential Dynamic Psychotherapy (AEDP), the approach he uses to foster connection and facilitate positive transformational experiences with his clients. We discuss the goals of this therapeutic method, including the healing of attachment injury, which affects about 50% of the population. You can also listen in as Jason guides me through a short AEDP session right here on the podcast. Here's the outline of this interview with Jason Connell: [00:02:13] People experience greater stress in urban areas; Study: Lederbogen, Florian, et al. "City living and urban upbringing affect neural social stress processing in humans." Nature 474.7352 (2011): 498-501. [00:03:20] Jason's previous NBT podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur. [00:03:33] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:03:39] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:06:01] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:06:43] The need to belong. [00:06:51] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:07:53] Change triangle. [00:08:26] Accelerated Experiential Dynamic Psychotherapy (AEDP), founded by Diana Fosha, PhD. [00:10:08] Attachment theory - 50% are securely attached, 50% have attachment injury. [00:12:59] John Bowlby's work on attachment. [00:13:02] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:06] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:26:04] Book: Against Empathy: The Case for Rational Compassion, by Paul Bloom. [00:26:45] Compassion vs. Empathy. [00:28:19] Polyvagal theory. [00:30:54] Physiological safety. [00:32:46] Alexithymia. [00:37:05] AEDP demonstration. [01:02:54] Cognitive Behavior Therapy (CBT) and Acceptance and Commitment Therapy (ACT) vs. AEDP. [01:12:16] AEDP Practitioner Directory. [01:13:39] Emotional Focused Therapy (couples) and Internal Family Systems (families); Eye Movement Desensitization and Reprocessing (EMDR). [01:14:55] Find Jason at jasonconnell.co.
Ted Naiman MD is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical centre in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is also the author of The P:E Diet, which breaks down the success of every dietary strategy into one simple metric: Protein vs. Energy. On this podcast, NBT Scientific Director Megan Hall interviews Ted about the basic levers that govern physiology and how to achieve mastery over your own body composition. Ted talks about the Protein:Energy (P:E) Ratio and why how much you eat depends on what you eat. He discusses why adequate protein is necessary for longevity and healthspan, and the differences between plant and animal sources of this critical macronutrient. Here's the outline of this interview with Ted Naiman: [00:01:10] Ted's background and interest in diet. [00:04:57] Protein vs. non-protein energy (carbs and fats) - P:E ratio. [00:09:32] Protein + resistance exercise to failure for building muscle. [00:09:54] Lean body mass and resistance exercise for metabolic health. [00:10:19] Who needs to pay attention to P:E ratio? [00:13:29] Satiety per calorie: how much you eat depends on what you eat. [00:17:38] Plant vs. animal protein. [00:23:44] Nutrient deficiencies with plant based diets. [00:25:06] The problem with eating carbs and fats together. [00:27:54] Podcast: The True Cause of Insulin Resistance and Obesity (and What To Do Instead), with Peter Dobromylskyj. [00:28:42] Improving P:E ratio. [00:30:39] 3 types of hunger: Nutrients, Energy, and Hedonic. [00:33:05] Satiety per calorie of Bulletproof Coffee. [00:34:28] Refined fats: why to avoid them. [00:36:41] People who are turned off by protein. [00:39:46] Satiety per calorie of plants. [00:41:30] Plant based diet vs. animal-based keto diet; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:43:52] Triglycerides as a marker of metabolic health. [00:47:16] Protein needs for longevity and healthspan. [00:49:31] Adults aged 70-79 not getting enough protein; Study: Houston, Denise K., et al. "Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study." The American journal of clinical nutrition 87.1 (2008): 150-155. [00:50:24] Muscle mass as a predictor of longevity; Study: Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-553. [00:50:52] Positive association between bone density and protein intake. [00:53:14] Industry driving the diabetes and obesity epidemic. [00:55:01] Increase protein to 30% of calories to reverse prediabetes in 100% of subjects; Study: Stentz, Frankie B., et al. "Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial." BMJ open diabetes research and care 4.1 (2016): e000258. [00:55:48] As we become more insulin resistant, protein needs go up, driving increased protein consumption; Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142. [00:57:13] Behavior change and hyper-palatable food. [00:59:04] High protein ice cream. [00:59:46] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman. [01:00:28] Find Ted on Twitter and Instagram. [01:01:17] Podcast: Why You're Probably Not Eating Enough Protein (How to Know for Sure).
Luke Burgis is an entrepreneur and author, who has co-created and led four companies in wellness, consumer products, and technology. He is Managing Partner of Fourth Wall Ventures, an incubator that he founded to build, train, and invest in people and companies that contribute to a healthy human ecology. He is also a recognized expert in French thinker René Girard's mimetic theory. On this podcast, Luke discusses mimetic desire - how people unconsciously want what others want, and therefore value jobs, spouses, brands, moral viewpoints, and even themselves according to the desires of others. He describes this phenomenon, which has been exploited by internet trolls, politicians, and ad agencies, in his new book Wanting: The Power of Mimetic Desire in Everyday Life. Luke also talks about how the future depends on what we learn to want today, and how best to cultivate desires that are authentic for each of us. Here's the outline of this interview with Luke Burgis: [00:00:35] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis. [00:00:36] Ryan Nicodemus of the Minimalists. [00:01:00] Book: Violence and the Sacred by René Girard. [00:02:05] Luke's background and interest in René Girard and mimetic theory. [00:05:03] Tony Hsieh of Zappos. [00:08:42] Mimetic desire. [00:10:58] Ubuntu. [00:13:43] Christopher Ryan; Books: Sex at Dawn and Civilized to Death; Podcast: Civilized to Death: Are We Really Making Progress? [00:14:07] Distinguishing between biological needs and desires. [00:17:37] Peter Thiel, co-founder of PayPal and the first outside investor in Facebook. [00:25:04] Movie: The Prestige. [00:25:35] Good violence vs. bad violence [00:30:35] Mimetic models: people we look to to shape our desires; Celebristan vs. Freshmanistan. [00:33:04] Thin vs. thick desire. [00:36:00] Mimetic rivalry. [00:37:06] Cultivating thick desires. [00:40:28] Simon Marshall, PhD; Study: Haubenstricker, John E., et al. "The Effect Of Acculturation And Socioeconomic Status On Dietary Patterns In Mexican-American Women: 1716: Board# 66 May 27 3: 30 PM-5: 00 PM." Medicine & Science in Sports & Exercise 41.5 (2009): 106. [00:41:07] Exposure to TV associated with eating disorders; Study: Becker, Anne E. "Television, disordered eating, and young women in Fiji: Negotiating body image and identity during rapid social change." Culture, medicine and psychiatry 28.4 (2004): 533-559. [00:42:25] Luke's Anti-Mimetic Newsletter. [00:45:10] Celibacy. [00:47:05] Jamie Wheal; Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind. [00:48:03] Lukeburgis.com.
Patrick Samy is the co-founder and CEO of Span Health, a start-up that offers health coaching informed by biometric data from lab work and wearable devices. Like me, Patrick started out as a software engineer confronted with his own health challenges. Pairing his curiosity for biology with his background in computer science, and adding in a new generation of more accurate consumer health and fitness devices, Patrick is leading Span Health to enable everyday athletes to take their health and performance to a new level. In this podcast, Patrick talks about the value of personal biometric data for finding your individual path to optimal performance and longevity. He shares lessons learned from his own experiments with wearable data trackers, and trends he's observed while working with clients. We also discuss his go-to devices and biomarkers to track, and the lifestyle interventions that make the biggest difference. Here's the outline of this interview with Patrick Samy: [00:00:49] The story behind Span Health. [00:04:09] The intersection between biology and computer science. [00:07:53] Lessons learned by collecting personal health data. [00:10:12] Span's founding team members, Dr. Adam Bataineh, Chief Medical Officer and Rachel Lett, Chief Care Officer. [00:11:58] Timing of workouts and eating as critical factors. [00:14:10] Heart rate variability (HRV) as a marker of recovery. [00:16:10] Early time restricted feeding (eTRF): Podcasts on eTRF with Greg Potter, PhD, Satchin Panda, PhD, and Bill Lagakos, PhD. [00:17:38] Oura Ring. [00:18:30] Continuous Glucose Monitors (CGMs); Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN from Nutrisense. [00:23:57] Span Health's vision for health coaching. [00:34:01] Peter Attia, MD; Podcast: The Critical Factors of Healthspan and Lifespan. [00:35:03] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:35:07] Overall wellness score based on data by Horne, et al. (2009): Horne, Benjamin D., et al. "Exceptional mortality prediction by risk scores from common laboratory tests." The American journal of medicine 122.6 (2009): 550-558. [00:38:16] Kraft insulin assay. [00:39:12] Robert Lustig, MD. [00:43:15] Wearable devices; Most people quit wearing activity trackers after a while; Study: Finkelstein, Eric A., et al. "Effectiveness of activity trackers with and without incentives to increase physical activity (TRIPPA): a randomised controlled trial." The lancet Diabetes & endocrinology 4.12 (2016): 983-995. [00:48:58] Getting new clients. [00:50:25] Span Health Blog. [00:50:39] Span Health on Twitter; Patrick on Twitter.
Kelly Casperson, MD is a board-certified urologist and self-taught women's sexual health expert. Years of helping care for women has shown her that we, as a society, are not doing enough to teach women about their mind, body and relationships. Kelly aims to break down societal barriers and combat limiting beliefs that are keeping women from awakening into their best intimate experience. She is basically the friendly expert you never had, to teach you - You Are Not Broken. On this podcast, Kelly talks about women's sexual health and wellness, including the biological and psychological issues that stand in the way of having a great sex life. She talks about spontaneous vs. responsive desire, and why unrealistic expectations may be a huge barrier to intimacy. Kelly also offers great tips for improving sexual health and function, from mind-body strategies like mindfulness and meditation to purely physiological options like topical estrogen and lube. Here's the outline of this interview with Kelly Casperson: [00:00:49] Jessa Zimmerman; Book: Sex without stress; a couple's guide to overcoming disappointment, avoidance, and pressure; Podcast: How to Have Intimacy With Ease. [00:01:05] Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, with Jamie Wheal. [00:02:01] Kelly's background and interest in urology. [00:06:59] FDA approved medication for low libido in women. [00:08:44] Spontaneous vs. responsive desire. [00:14:09] Discrepancies in desire. [00:15:16] Scheduling sex. [00:18:15] Meditation and mindfulness. [00:19:44] Orgasm inequality. [00:22:56] Multiple orgasms. [00:25:43] Book: Come As You Are: Revised and Updated: The Surprising New Science That Will Transform Your Sex Life, by Emily Nagoski, PhD. [00:26:15] Foreplay is everything and everything is foreplay. [00:28:34] Types of arousal. [00:29:58] Topical estrogen. [00:31:36] Podcast: The Critical Role of Oestradiol for Women's Cognition, with Anne Hathaway. [00:34:20] Oral birth control. [00:36:08] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:38:43] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD. [00:39:36] Vibrators don't cause desensitization; Study: Herbenick, Debra, et al. "Prevalence and characteristics of vibrator use by women in the United States: Results from a nationally representative study." The journal of sexual medicine 6.7 (2009): 1857-1866. [00:40:47] Everybody should use lube; Uberlube. [00:43:36] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [00:48:17] Book: You Are Not Broken (coming soon). [00:49:09] The You Are Not Broken Podcast. [00:49:22] Kelly's website. [00:49:51] Find Kelly on Instagram.
Peter Dobromylskyj is a UK-based veterinary anaesthetist and nutrition blogger whose blog Hyperlipid is amongst the longest-running and most highly respected in the low-carb and ancestral health communities. Peter has been writing about the biochemistry of nutrition since 2006, and has authored over 800 posts aimed at reviewing, analysing, and interpreting nutrition literature. Given his outside-the-box thinking and unconventional approach to metabolism and health, Peter's work has amassed a large and devoted following. Today, NBT Scientific Director Megan Hall interviews Peter to talk about insulin resistance, including the factors that cause it and why the condition is actually physiologically adaptive. Peter compares dietary saturated fats to polyunsaturated fatty acids (PUFAs), and explains why the scientific literature can be misleading when determining which truly promotes health. He gives specific science-based recommendations for how much PUFA to include in your diet, and also offers advice on what to feed your pets. For additional resources on insulin resistance and the influence of dietary fat sources, be sure to see the outline Megan wrote to prepare for this podcast. Here's the outline of this interview with Peter Dobromylskyj: [00:01:52] Insulin resistance is physiologically adaptive. [00:02:23] Reactive Oxygen Species (ROS) as signaling molecules. [00:04:52] Dr. David Speijer, Researcher at the University of Amsterdam. [00:05:31] Dr. Nick Lane, Professor of Evolutionary Biochemistry. [00:11:29] Protons thread on the Hyperlipid blog. [00:22:58] When insulin sensitivity becomes insulin resistance. [00:30:37] How long it takes to become insulin resistant. [00:34:55] Acipimox reduces free fatty acid circulation and temporarily reverses insulin resistance; 1. Santomauro, A. T., et al. "Overnight lowering of free fatty acids with Acipimox improves insulin resistance and glucose tolerance in obese diabetic and nondiabetic subjects." Diabetes 48.9 (1999): 1836-1841; 2. Aday, Aaron W., et al. "Impact of Acipimox Therapy on Free Fatty Acid Efflux and Endothelial Function in the Metabolic Syndrome: A Randomized Trial." Obesity 27.11 (2019): 1812-1819. [00:36:19] Effects of caffeine on insulin resistance. [00:37:34] Phil Maffetone. [00:38:25] In mice, stearic acid reduces visceral adipose tissue; Study: Shen, Ming-Che, et al. "Dietary stearic acid leads to a reduction of visceral adipose tissue in athymic nude mice." PLoS one 9.9 (2014): e104083. [00:38:34] Overfeeding studies in humans: 1. Rosqvist, Fredrik, et al. "Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans." Diabetes 63.7 (2014): 2356-2368; 2. Iggman, David, et al. "Association of adipose tissue fatty acids with cardiovascular and all-cause mortality in elderly men." JAMA cardiology 1.7 (2016): 745-753. [00:44:10] Raphael Sirtoli's Podcast: Carnivore Cast. [00:45:02] Butter fat → higher postprandial levels of FFAs and triglycerides; Study: López, Sergio, et al. "Distinctive postprandial modulation of β cell function and insulin sensitivity by dietary fats: monounsaturated compared with saturated fatty acids." The American journal of clinical nutrition 88.3 (2008): 638-644. [00:46:50] Tucker Goodrich. [00:47:38] How much polyunsaturated fat is needed to cause metabolic dysfunction? [00:48:27] Leptin-deficient mouse study: Reeves, Valerie Lynn. "A diet enriched in stearic acid protects against the progression of type 2 diabetes in leptin receptor deficient mice (DB/DB)." (2012). [00:49:57] Aim for 2-4% of calories from linoleic acid (over 8% is obesogenic). [00:51:26] Efforts to lose weight with unsaturated vs. saturated fat stores. [00:53:29] Animal based keto with 15% polyunsaturates; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:58:46] Electron transport chain (see this figure) and mitochondria. [00:58:57] Summary so far. [01:01:33] What dogs/pets should be eating. [01:09:05] Labradors may have problems with leptin signaling; Book: Raw Meaty Bones Promote Health, by Tom Lonsdale.
Elevated blood glucose is one of the earliest and most common indicators of worsening metabolic health, insulin resistance and cardiovascular disease. For our clients, fasting blood glucose and triglycerides are amongst the first things we test to get a snapshot view of metabolic health. We've now added HbA1C - a marker that offers a broader look at glycemic history - to our baseline blood panel, to better evaluate our clients. On this podcast, NBT Scientific Director Megan Hall talks about the HbA1C blood test: what it is, who needs it, and why you should care. Megan talks about the optimal reference range for this test, and when to become concerned about your result (hint: it's sooner than your doctor would have you believe). She also talks about exactly what to do if your A1C is out of range, and how a continuous glucose monitor can help you evaluate your body's response to different foods and other environmental factors. Here's the outline of this interview with Megan Hall: [00:00:48] HbA1C (aka glycated haemoglobin): a marker of your glycemic history. [00:02:27] Glucose to A1C conversion chart. [00:02:52] Megan's outline for this podcast. [00:03:04] Why you should care about HbA1C. [00:03:48] Optimal ranges for HbA1C: 5.0% to 5.4%. [00:04:33] Studies supporting optimal reference range: 1. Zhong, Guo-Chao, et al. "HbA 1c and Risks of All-Cause and Cause-Specific Death in Subjects without Known Diabetes: A Dose-Response Meta-Analysis of Prospective Cohort Studies." Scientific reports 6.1 (2016): 1-11; 2. Schöttker, Ben, et al. "HbA 1c levels in non-diabetic older adults–No J-shaped associations with primary cardiovascular events, cardiovascular and all-cause mortality after adjustment for confounders in a meta-analysis of individual participant data from six cohort studies." BMC medicine 14.1 (2016): 1-17; 3. Li, Fu-Rong, et al. "Glycated hemoglobin and all-cause and cause-specific mortality among adults with and without diabetes." The Journal of Clinical Endocrinology & Metabolism 104.8 (2019): 3345-3354; 4. Pai, Jennifer K., et al. "Hemoglobin a1c is associated with increased risk of incident coronary heart disease among apparently healthy, nondiabetic men and women." Journal of the American Heart Association 2.2 (2013): e000077. [00:06:12] Prediabetes range: 5.7% to 6.4% (above 6.4% is diabetes). [00:07:06] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:31] Limitations and caveats of the A1C blood marker. [00:08:05] Partial marker of mean glycemic exposure; Article: Bloomgarden, Zachary. "Beyond HbA1c." Journal of diabetes 9.12 (2017): 1052-1053. [00:08:53] Things that cause HbA1C to be falsely low or high. [00:10:14] Study: Virtue, Mark A., et al. "Relationship between GHb concentration and erythrocyte survival determined from breath carbon monoxide concentration." Diabetes Care 27.4 (2004): 931-935. [00:12:36] Racial and ethnic differences: Herman, William H., and Robert M. Cohen. "Racial and ethnic differences in the relationship between HbA1c and blood glucose: implications for the diagnosis of diabetes." The Journal of Clinical Endocrinology & Metabolism 97.4 (2012): 1067-1072. [00:12:42] Other markers of glycemic regulation. [00:12:55] Drawbacks of Glycomark. [00:14:08] Reticulocytes - helpful to calculate RBC lifespan. [00:14:40] Equation: RBC survival (days) = ~ 100 / [Retics (%) / RLS (days)] [00:15:44] Sign up for our group program to get a blood test + bloodsmart.ai report + 4 group coaching sessions + help videos. [00:16:44] Continuous Glucose Monitor (CGM). [00:17:26] Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN. [00:17:46] Get $50 off your Nutrisense membership when you support NBT on Patreon. [00:18:26] Studies demonstrating that HbA1C is not the perfect marker: 1. Cohen, Robert M., et al. "Red cell life span heterogeneity in hematologically normal people is sufficient to alter HbA1c." Blood, The Journal of the American Society of Hematology 112.10 (2008): 4284-4291; 2. Wright, Lorena Alarcon-Casas, and Irl B. Hirsch. "The challenge of the use of glycemic biomarkers in diabetes: reflecting on hemoglobin A1C, 1, 5-Anhydroglucitol, and the glycated proteins fructosamine and glycated albumin." Diabetes spectrum 25.3 (2012): 141-148; 3. Dubowitz, N., et al. "Aging is associated with increased HbA1c levels, independently of glucose levels and insulin resistance, and also with decreased HbA1c diagnostic specificity." Diabetic Medicine 31.8 (2014): 927-935. [00:18:58] What to do if your A1C is out of range: Diet, lifestyle, measure other markers, monitor blood glucose. [00:19:35] Cellular vs. acellular carbs. [00:22:25] Simon Marshall, PhD. on stress management: How to Manage Stress. [00:24:19] 4-quadrant model. [00:26:07] Retest after 2-3 months. [00:27:58] Join our group program.
Michael S. Sorensen is a business executive by day and a bestselling author, speaker, and relationship coach by night. He has helped hundreds of thousands of people across the world heal broken relationships, revitalize their confidence, and become masters of connection in business, love, and life. Unique among others in his field, Michael is not a therapist, social worker, or medical professional. Instead, he gained his knowledge by going to therapy himself—1-2 times per week, for over five years—and voraciously consuming every relationship and self-help book he could get his hands on. On this podcast, Michael talks about one of the most valuable (yet little-known) communication skills - validation. The subject of his book, I Hear You, validation is the key to calming fears and uncertainties, increasing feelings of love and appreciation in relationships, and giving advice and feedback that sticks. Michael shares his 4-step method for validating others (and oneself), talks about how to identify emotions, and shares why validation is such a simple yet powerful interpersonal tool. Here’s the outline of this interview with Michael Sorensen: [00:00:31] Book: I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships, by Michael S. Sorensen. [00:00:43] Licensed Marriage and Family Therapist, Anna Dow. [00:00:54] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:01:31] How Michael came to the skill of validation. [00:03:38] Defining validation. [00:05:16] Simon Marshall, PhD. [00:06:49] Listening vs. validation. [00:07:45] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD. [00:09:37] Benefits of validation. [00:11:25] Invalidating statements. [00:14:35] When to validate. [00:15:11] 4 step method: Listen empathically, validate, advice/feedback, validate again. [00:16:56] How to identify emotions. [00:18:16] Emotion wheel. [00:18:56] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [00:19:23] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:24:52] Validation vs. reflective listening. [00:27:23] Validating when you don't agree. [00:33:05] Why it’s a short book. [00:34:41] The I Hear You Relationships Podcast. [00:35:35] Validating ourselves. [00:37:32] Find Michael: Amazon, michaelssorensen.com.
Back on the podcast with me today is Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples. When it comes to physiology, movement and biomechanics, Zac is among the best and has become an invaluable resource to me and many of our clients. He offers online movement consultation, mentoring, and fitness training, with expertise in the areas of rehab, training, nutrition, sleep, stress management, breathing, pain, and sports science. On this podcast, Zac and I are talking about the impact of mouth and face structure on breathing, sleeping, and overall health. Zac discusses some of the causes of abnormal facial development, and the problems that result, including sleep disorders, crowded and crooked teeth, and worsened athletic performance. He also describes the best way to assess for breathing problems at night and offers some tips for prevention and intervention. Here’s the outline of this interview with Zac Cupples: [00:01:15] Utilizing breathing to enhance movement. [00:05:10] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:06:59] Mike T. Nelson's Flex Diet Podcast: S2_EP_23_Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples. [00:08:53] Kevin Boyd’s Amazing Shrinking Face presentation. [00:10:17] Tongue and lip tie (picture). [00:14:39] Dr. Joseph Sanelli; Dr. Soroush Zaghi; Dr. Brian Hockel. [00:15:55] Book: Six-Foot Tiger, Three-Foot Cage: Take Charge of Your Health by Taking Charge of Your Mouth, by Dr. Felix Liao DDS. [00:18:33] Latera nasal implant. [00:21:07] Dr. Movahed. [00:27:25] When you should do a sleep study. [00:29:12] Pulse oximeter vs. sleep study. [00:29:28] WatchPAT / WatchPAT One; Study: Yuceege, Melike, et al. "Reliability of the Watch-PAT 200 in detecting sleep apnea in highway bus drivers." Journal of clinical sleep medicine 9.4 (2013): 339-344. [00:29:39] Apnea Hypopnea Index (AHI). [00:30:01] Respiratory Disturbance Index (RDI). [00:30:39] Upper Airway Resistance Syndrome vs. sleep apnea. [00:34:22] Risks of untreated sleep apnea. [00:37:35] Measuring progress. [00:38:53] i-Sleep Home Sleep Solutions in Reno (use HST10 discount code for 10% off). [00:39:31] Lofta at-home sleep study. [00:40:28] Book: Jaws: The Story of a Hidden Epidemic, by Sandra Kahn and Paul R. Ehrlich. [00:40:42] Book: Gasp!: Airway Health - The Hidden Path To Wellness, by Dr. Michael Gelb. [00:42:07] Factors leading to airway problems. [00:44:24] Book: Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects, by Weston A Price. [00:45:38] Dental intervention for children. [00:47:05] Finding an orthodontist. [00:47:19] Podcast: Airway Dentistry with Dr. Brian Hockel. [00:49:14] Academy of Orofacial Myofunctional Therapy (AOMT). [00:50:20] Daniel Lieberman books: Exercised and The Story of the Human Body. [00:50:47] Book: Burn by Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:58:41] Elevate Sports Performance and Health Care, Las Vegas NV. [00:59:28] zaccupples.com; YouTube, Facebook, Twitter, Instagram.
For the last 18 months or so NBT Scientific Director Megan Hall has been holding weekly Office Hours sessions on Zoom. It’s a chance for our clients and Patreon supporters to ask questions about just about anything related to improving health and performance and get answers based on the scientific literature. This has become such a valuable resource for the NBT community that I wanted to share just a taste of it on the podcast today. Today you can listen in on one of Megan’s recent Office Hours sessions. First, she discusses ways to increase the body’s nitric oxide (NO) production, including the best foods and the supplements arginine and citrulline. NO’s most important function is vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Later she talks about natural ways to keep mosquitos away, including her favourite non-toxic insect repellant and other lesser-known strategies for staying bug-bite free. Here’s the outline of this interview with Megan Hall: [00:00:01] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Malcolm Kendrick. [00:00:13] Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:01:53] Nitric oxide precursor: L-citrulline. [00:03:02] Study: Tsuboi, Tomoe, Morihiko Maeda, and Toshio Hayashi. "Administration of L-arginine plus L-citrulline or L-citrulline alone successfully retarded endothelial senescence." PloS one 13.2 (2018): e0192252. [00:04:15] Figure 1 from Study: Figueroa, Arturo, et al. "Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance." Current opinion in clinical nutrition and metabolic care 20.1 (2017): 92-98. [00:06:24] L-citrulline may reduce blood pressure in hypertensive individuals; Studies: 1. Kapil, Vikas, et al. "Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO." Hypertension 56.2 (2010): 274-281; 2. Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134. [00:06:29] L-citrulline may help with erectile dysfunction; Study: Cormio, Luigi, et al. "Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction." Urology 77.1 (2011): 119-122. [00:07:52] Dosing L-citrulline. [00:08:34] Concentrated nitrate supplements and foods. [00:10:12] Supplementing L-citrulline; Allergy Research Group L-Citrulline powder. [00:10:58] Eat more watermelon, dark chocolate, and beetroot; Studies: Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134; 2. Sudarma, Verawati, Sri Sukmaniah, and Parlindungan Siregar. "Effect of dark chocolate on nitric oxide serum levels and blood pressure in prehypertension subjects." Acta Med Indones 43.4 (2011): 224-8; 3. Faridi, Zubaida, et al. "Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial." The American journal of clinical nutrition 88.1 (2008): 58-63; 4. Ried, K., P. Fakler, and N. P. Stocks. "Cochrane Hypertension Group National Institute of Integrative Medicine. Effect of cocoa on blood pressure." Cochrane Database Syst Rev (2017). [00:11:30] Natural ways to keep mosquitos away. [00:11:51] Blog post: 12 Mosquito Repellant Plants. [00:12:09] Yellow light bulbs. [00:12:40] Nature Spray (nontoxic natural mosquito repellent). [00:13:20] Citronella Candles.
I’m so excited to introduce you today to a good friend of mine. Jason Connell is a licensed psychotherapist practising in the state of Colorado, with a Master’s Degree in Clinical Social Work from Fordham University. He works with a focus on Accelerated Experiential Dynamic Psychotherapy (AEDP), a therapeutic methodology that works toward healing trauma and expanding positive transformational experiences. He is also a certified meditation teacher and has advanced training in motivational enhancement. On this podcast, Jason and I talk about his personal and professional evolution, from entertaining the masses as a magician at the age of 6 to embracing his current role as a teacher and psychotherapist. He describes his young adult life of travelling and volunteering (and inspiring others to do the same), and becoming a public speaker as a “22-year old jackass.” Perhaps most valuable are Jason’s insights on entrepreneurism and the importance of authentic communication. Here’s the outline of this interview with Jason Connell: [00:01:32] Becoming a child magician. [00:03:06] Book: Train Dreams: A Novella. [00:06:39] Book: Mindset: The New Psychology of Success. [00:12:09] Traveling, volunteering, and becoming a keynote speaker. [00:16:07] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:17:57] Charge way more than your competition. [00:25:51] Teaching others to get speaking gigs. [00:35:23] Healing psychological injuries. [00:40:25] Becoming a licensed therapist. [00:46:00] Thoughts on Cognitive Behavioral Therapy (CBT). [00:50:23] Simon Marshall, PhD. [00:50:49] Acceptance and Commitment Therapy (ACT) [00:51:22] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:51:39] Accelerated Experiential Dynamic Psychotherapy (AEDP). [00:54:23] Eye Movement Desensitization and Reprocessing (EMDR). [00:54:51] Psychotherapist Jessica Fern; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy; Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy. [01:02:04] Dr. Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [01:05:55] Jason’s website.
Anaemia is an incredibly common blood condition in which you lack enough red blood cells - or haemoglobin within them - to adequately deliver and supply oxygen to the body’s tissues. Worldwide, children and pregnant women are disproportionately affected, though we’ve had a number of clients benefit from lifestyle changes aimed at increasing haemoglobin. And I can tell you from personal experience, anaemia can have a measurable impact on athletic performance. On this podcast, NBT Scientific Director Megan Hall and I are talking about low oxygen deliverability resulting from anaemia and the many factors that can lead to this condition. We discuss in detail the blood tests that suggest anaemia is affecting your health, along with science-based optimal reference ranges for the most important markers. Megan also details steps you can take to improve your oxygen deliverability status if your haemoglobin is low (and taking an iron pill is not always the answer!). There’s a ton of great information in this one, so be sure to follow along with the outline Megan wrote to prepare for the podcast. Here’s the outline of this interview with Megan Hall: [00:03:07] What is oxygen deliverability? Background and physiology. [00:05:00] Anaemia. [00:07:00] Why care about haemoglobin? [00:07:02] Haemoglobin's effect on athletic performance. [00:09:56] Causal relationship between iron deficiency anaemia and aerobic capacity; Review: Haas, Jere D., and Thomas Brownlie IV. "Iron deficiency and reduced work capacity: a critical review of the research to determine a causal relationship." The Journal of nutrition 131.2 (2001): 676S-690S. [00:11:06] Haemoglobin and anaerobic threshold. [00:12:10] Study of speed skaters: Kuipers, Harm, et al. "Hemoglobin levels and athletic performance in elite speed skaters during the olympic season 2006." Clinical Journal of Sport Medicine 17.2 (2007): 135-139. [00:12:16] Megan's outline for this podcast. [00:13:51] Fatigue and energy levels. [00:14:33] Anaemia and quality of life issues. [00:15:46] Anaemia during pregnancy. [00:16:38] Potential causes of anaemia. [00:30:14] Malcolm Kendrick podcast discussing sickle cell anaemia and endothelial damage: A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:32:25] "Sports anaemia" ("pseudoanaemia"); Studies: 1. Eichner, E. RANDY. "Sports anemia, iron supplements, and blood doping." Medicine and science in sports and exercise 24.9 Suppl (1992): S315-8; 2. Weight, L. M., et al. "‘Sports Anemia’-A Real or Apparent Phenomenon in Endurance-Trained Athletes?." International journal of sports medicine 13.04 (1992): 344-347. [00:33:55] How to tell if it's a true anaemia: history, diet, symptoms, blood chemistry. [00:34:16] Occult blood testing: test on 3-4 consecutive days. [00:37:02] Blood chemistry markers that can reveal anaemia. [00:40:54] Elevated MCV in athletes. (elevated = greater than 92 fL); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174 and 2. Mueller, Thomas, et al. "Association between erythrocyte mean corpuscular volume and peripheral arterial disease in male subjects: a case control study." Angiology 52.9 (2001): 605-613. [00:43:55] Haemoglobin - optimal reference ranges: 13.0 - 14.5 g/dL (women) and 14.5 - 16 g/dL (men); Study supporting reference range: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:44:22] Elevated haemoglobin and sleep apnea. [00:45:23] Red blood cells (RBC) - optimal reference ranges: 4.4 to 4.8 m/cumm (women) and 4.8 to 5/5 m/cumm; Study: Kim, Yong Chul, et al. "The low number of red blood cells is an important risk factor for all-cause mortality in the general population." The Tohoku journal of experimental medicine 227.2 (2012): 149-159. [00:46:40] RDW (optimal is up to 13%); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174; 2. Hou, Haifeng, et al. "An overall and dose-response meta-analysis of red blood cell distribution width and CVD outcomes." Scientific reports 7.1 (2017): 1-10; 3. Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632; 4. Öztürk, Zeynel Abidin, et al. "Is increased red cell distribution width (RDW) indicating the inflammation in Alzheimer's disease (AD)?." Archives of gerontology and geriatrics 56.1 (2013): 50-54. [00:48:02] Test reticulocytes to identify production, destruction, or loss. [00:49:10] Iron panel: ferritin, serum iron, TIBC. [00:50:10] What to do about anaemia? [00:51:03] Review: Tardy, Anne-Laure, et al. "Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence." Nutrients 12.1 (2020): 228. [00:51:22] Nutritionally dense foods list on the NBT forum. (Support NBT on Patreon to get access to the forum). [00:55:24] Join our group program (blood test + bloodsmart report + forum + 4 group coaching session). [00:57:04] Josh Turknett's 4-quadrant model.
Back on the podcast today is Eric Helms, PhD. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. He has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion. Also an athlete, Eric earned pro status as a natural bodybuilder with the Professional Natural Bodybuilding Association in 2011 and is a powerlifter in the International Powerlifting Federation. Today’s podcast is a Q&A, with Eric fielding questions on some of the best diet and weight lifting strategies. Eric offers an insider’s view on the psychological effects of dieting for competition and also describes some of the most popular non-linear eating strategies and who might benefit from them. He discusses the power of refeeds and diet breaks when it comes to maintaining weight loss, and explains why a flexible approach is more likely to result in long-term success. Eric also addresses the "repetitions in reserve" -based rating of perceived exertion and describes the benefit of using muscle and strength pyramids. Here’s the outline of this interview with Eric Helms: [00:02:00] Eric's home gym essentials. [00:04:34] Previous NBT Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:05:04] Athlete identity: Coping with injury, retirement, not being able to train. [00:08:45] Diversifying your happiness portfolio. [00:10:31] Simon Marshall PhD. [00:13:55] Psychological effects of dieting and being super lean. [00:18:33] Relative Energy Deficiency of Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:26:39] Therapists, dietitians as essential resources for bodybuilders. [00:28:32] Non-linear dieting and it's efficacy. [00:29:27] Time-restricted feeding, within-week intermittent caloric restriction, alternate-day fasting, 5:2 diet. [00:30:38] Refeeds, diet breaks. [00:36:25] Better retention of lean body mass with refeeds; Study: Campbell, Bill I., et al. "Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial." Journal of Functional Morphology and Kinesiology 5.1 (2020): 19. [00:39:43] Prescribed breaks do not hamper weight loss efforts; Study: Wing, Rena R., and Robert W. Jeffery. "Prescribed “breaks” as a means to disrupt weight control efforts." Obesity research 11.2 (2003): 287-291. [00:41:38] Flexible dieting. [00:44:18] Black and white thinking towards food predicts stress and failure during weight loss; Study: Palascha, Aikaterini, Ellen Van Kleef, and Hans CM van Trijp. "How does thinking in Black and White terms relate to eating behavior and weight regain?." Journal of health psychology 20.5 (2015): 638-648. [00:47:01] Lifting heavy things: the “repetitions in reserve” -based rating of perceived exertion. [00:51:03] Exercise oncology; Study: Fairman, Ciaran M., et al. "A scientific rationale to improve resistance training prescription in exercise oncology." Sports Medicine 47.8 (2017): 1457-1465. [00:54:48] Muscle and strength pyramids. [00:57:18] Books by Eric Helms: The Muscle and Strength Pyramid: Training and The Muscle and Strength Pyramid: Nutrition. [00:59:09] Best rap album of 2020. [01:00:17] 3dmusclejourney.com.
Computational neuroscientist and biomedical software engineer Balázs Szigeti, PhD. is on the podcast this week to talk about the science behind the increasingly popular practice of microdosing. Microdosing is broadly defined as the regular use of low-dose psychedelic substances such as LSD or psilocybin mushrooms. Distinct from psychedelic therapy or common recreational use, microdosing involves using only around 10% of a typical dose of the drug. Balázs has collaborated with the Global Drug Survey to quantitatively study drug use patterns, and most recently he designed and led the Imperial College self-blinding microdose study published in the open-access journal eLife Sciences. On this podcast, Balázs discusses the results of his study that examined whether psychedelic microdosing can improve cognitive function and psychological well-being. He reviews the existing clinical research on the topic and describes the innovative study design that enabled him to run the largest placebo-controlled study on psychedelics to date. Balázs also reveals the surprising results of the study, which suggest that expectation may play a significant role in feeling better. Here’s the outline of this interview with Balázs Szigeti: [00:00:17] Imperial College London Centre for Psychedelic Research. [00:02:47] The current science on microdosing. [00:04:12] Paper: Szigeti, Balázs, et al. "Self-blinding citizen science to explore psychedelic microdosing." ELife 10 (2021): e62878. [00:04:18] Citizen Science and self-blinding. [00:16:26] Results of the study. [00:21:39] Sourcing LSD and LSD analogues. [00:22:24] Book: American Kingpin, by Nick Bilton. [00:24:35] Existing clinical studies on microdosing: 1. Yanakieva, Steliana, et al. "The effects of microdose LSD on time perception: a randomised, double-blind, placebo-controlled trial." Psychopharmacology 236.4 (2019): 1159-1170; 2. Hutten, Nadia RPW, et al. "Mood and cognition after administration of low LSD doses in healthy volunteers: A placebo controlled dose-effect finding study." European Neuropsychopharmacology 41 (2020): 81-91; 3. Bershad, Anya K., et al. "Acute subjective and behavioral effects of microdoses of lysergic acid diethylamide in healthy human volunteers." Biological psychiatry 86.10 (2019): 792-800. [00:27:53] The key to a strong placebo response. [00:29:36] Acute and post-acute outcomes. [00:41:44] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:44:01] Hamilton Depression Scale. [00:52:13] Future directions and testing additional substances. [00:54:44] examine.com. [00:55:03] labdoor.com. [00:55:52] mydelica.com for Balazs’ self-blinding microdose study 2.0. [00:57:27] Limitations of the study. [01:07:27] Selfblinding-microdose.org.
Jamie Wheal is an expert in peak performance and leadership, specializing in neuroanthropology - the intersection of culture, biology and psychology. He is the co-author of the global bestseller and Pulitzer Prize nominated book, Stealing Fire, and the founder of the Flow Genome Project, an international organization dedicated to the research and training of ultimate human performance. Since founding the organization in 2011, it has gone on to become a leading voice of evidence-based peak performance, counting award-winning academics, legendary professional athletes, special operations commanders, and Fortune 500 business leaders among the hundreds of thousands of people in its global community. On this podcast, Jamie discusses the “meaning crisis” that we’re suffering as a society, with fundamentalism and nihilism filling the vacuum. He offers a blunt and eye-opening perspective on where we are today as a culture, why it’s so hard to make sense of the world, and how our efforts to cope are likely making things worse. Jamie explains how best to bring about healing, inspiration, and connection, so we can wake up, grow up, and show up for a world that needs us all. Jamie’s upcoming book, Recapture the Rapture, is set to release on April 27, 2021. Here’s the outline of this interview with Jamie Wheal: [00:00:28] Book: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, by Jamie Wheal. [00:00:51] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, by Steven Kotler and Jamie Wheal. [00:01:22] Jamie's journey: music, mushrooms, mountains, and marriage. [00:10:10] Narcissism in the spiritual marketplace. [00:13:57] A meaning crisis. [00:17:22] Book: Omens of the Millennium: The Gnosis of Angels, Dreams, and Resurrection, by Harold Bloom. [00:24:01] Article: The Rise of Victimhood Culture by Conor Friedersdorf. [00:24:10] Book: Outliers: The Story of Success, by Malcolm Gladwell. [00:25:08] Books by Christopher Ryan: Civilized to Death and Sex at Dawn. [00:34:37] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:40:32] Neuroanthropology + cultural architecture. [00:41:33] Nitric Oxide. [00:43:12] Neuroscientist Andrew Huberman. [00:46:22] Healing, inspiration, and connection. [00:47:31] 5 forces: respiration, embodiment, sexuality, substances, music. [00:52:23] Book: Stranger in a Strange Land, by Robert Heinlein. [00:53:49] Dr. Nicole Prause. [00:56:10] Psychedelics. [01:08:02] The importance of self-organizing groups. [01:08:41] Where trauma and talent intersect. [01:11:36] Recapture the Rapture website. [01:12:27] Get the audible version of Recapture the Rapture. [01:12:50] Stay awake, build stuff, and help out.
My guest today is Julian Abel, MD, the Director of Compassionate Communities UK. Julian was on the show a couple of years ago to discuss his innovative model for combating social isolation in the town of Frome in Somerset, UK. The goal of his project was to improve health outcomes and quality of life, and a measurable difference was made, in both healthcare cost savings and reduced ER admissions. The work of Compassionate Communities has since spurred further initiatives and is now transforming perspectives on matters of healthcare and social wellbeing around the world. On this podcast Julian and I talk about the power of compassion, and how reason, emotion, and inspiration can help build connection and reduce loneliness. Julian shares how Compassionate Communities is growing as a social movement and talks about what each of us can do to make the world a kinder place. He also reveals plans for Compassionate Communities USA, set to launch in the next few months with a free and inclusive conference. Here’s the outline of this interview with Julian Abel: [00:00:16] Previous podcasts with Julian: 1. Building Compassionate Communities to Improve Public Health, and 2. Maintaining Social Connection in the Era of COVID-19. [00:03:21] Compassion. [00:05:28] Oxytocin is present throughout the animal kingdom. [00:06:00] Film: My Octopus Teacher (available on Netflix). [00:06:55] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. Podcast with Brian Hare: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity. [00:07:07] Book: Humankind: A Hopeful History, by Rutger Bregman. [00:09:03] Julian's study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." British Journal of General Practice 68.676 (2018): e803-e810. [00:11:18] Julian’s Podcast: Survival of the Kindest. [00:11:25] Julian’s interview with Holly Prince: Dancing in the Field of End of Life Care. [00:13:46] Compassionate Communities UK. [00:15:50] Review on social relationships and mortality: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:17:16] Book: Sapiens: A Brief History of Humankind, by Yuval Noah Harari. [00:17:48] Book: Propaganda by Edward Bernays. [00:21:01] Julian's interview with Waleed Nesyif: It's Never Too Late for Compassion. [00:22:28] Compassionate City Charter (and other tools). [00:23:41] How to get people to be more compassionate - reason, emotion, and inspiration. [00:23:52] James Maskell: podcast: The Community Cure: Transforming Health Outcomes Together, and book. [00:26:46] Steps an individual can take. [00:33:36] Podcasts: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD., and Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD. [00:33:57] The people you spend time with affect your health outcomes; Book: Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives, by Nicholas A. Christakis and James Fowler. [00:34:03] Article: Threats to causal inference in an increasingly connected world. [00:35:51] People who are fiercely independent or resistant. [00:39:57] Enhancing naturally-occurring networks. [00:42:10] Town planning. [00:44:23] Subsidiarity (skin in the game). [00:45:25] Compassionate Communities USA / Elevate Compassion (Coming Soon). [00:48:10] Julian's book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness. [00:49:11] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:49:15] Guardian Article: The town that’s found a potent cure for illness – community, by George Monbiot.
Jessica Fern is a psychotherapist, author, public speaker and trauma and relationship expert. She has worked with individuals, couples and people in multiple-partner relationships to overcome reactive communication patterns rooted in insecure attachment and trauma. She is the author of Polysecure, a book that focuses on creating emotionally intimate and securely attached relationships with multiple partners. On this podcast, Jessica talks about attachment theory, what it means to be securely attached, and how insecure attachment could be limiting your relationships. We discuss how to raise securely attached children and how to spot the different forms of insecure attachment. We also discuss polyamory and why the success of consensual non-monogamy hinges on the attachment status of the participants. Here’s the outline of this interview with Jessica Fern: [00:00:09] La Ecovilla, Costa Rica. [00:02:47] Down to Earth with Zac Efron: Episode 3: Costa Rica. [00:03:22] Early interest in psychology. [00:04:51] Eye Movement Desensitization and Reprocessing (EMDR) therapy. [00:05:44] Attachment theory. [00:08:40] Achieving secure attachment: ARE (Available, Responsible, Engaged). [00:09:29] Daniel P. Brown; Quiz on attachment styles. [00:09:43] Expressed delight. [00:11:47] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:32] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:14:57] Attachment styles and adult relationships. [00:16:28] Insecure attachment styles. [00:19:39] Trauma. [00:23:32] Consensual non-monogamy. [00:23:59] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:28:16] Emotional and sexual exclusivity. [00:31:01] Compersion. [00:33:39] Justice jealousy. [00:37:08] Metamour relationships. [00:37:38] Polyamory structures. [00:44:51] HEARTS acronym for secure attachment. [00:48:31] Couples who argue (peacefully) are more likely to stay together; Study: Gottman, John Mordechai, and Robert Wayne Levenson. "The timing of divorce: Predicting when a couple will divorce over a 14‐year period." Journal of Marriage and Family 62.3 (2000): 737-745. [00:49:10] Dr. John Gottman. [00:49:42] Jessica’s website. [00:50:13] Podcast: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD. [00:50:15] Podcast: Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD.
More than 2,000 years ago, Hippocrates suggested all disease begins in the gut. He was mostly right, and we’ve talked about the gut many times on this podcast – in relation to athletic performance, optimising the gut microbiome, and even how to use probiotics. But a couple of weeks ago I realized that we’ve never talked specifically and in depth about exactly what to do when you have a gut problem. GI issues are where I started my health journey, and probably bring more clients through our doors than any other condition, and they can affect absolutely anyone - athlete or not. On this podcast, NBT Scientific Director Megan Hall and I are talking about the steps to take when your gut isn’t working right. We talk about how things tend to go awry in the first place, signs and symptoms that you have a gut problem, and the first things to try to get quick relief. Megan also discusses the most scientifically-validated lifestyle modifications, supplements, and lab tests to try, as well as the pros and cons of using antimicrobials. Be sure to follow along with Megan’s outline for this podcast. Here’s the outline of this interview with Megan Hall: [00:00:58] How Megan fixed her gut. [00:05:26] Why you should care about gut health. [00:06:26] Podcasts with Dr. Malcolm Kendrick: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:07:30] Signs and symptoms of gut problems. [00:10:00] How things go wrong. [00:10:02] Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It. [00:11:42] First line of defense interventions; Step 1 - Diet. [00:13:57] Autoimmune Protocol (AIP). [00:15:16] AIP recipes by Micky Trescott and Louise Hendon. [00:16:23] Low FODMAP diet lists: comprehensive list, simpler list, app. [00:18:08] Low histamine diet; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:20:39] Carnivore diet. [00:21:33] Pegan diet. [00:22:12] Endotoxemia; Podcast: Postprandial Fatigue, Part II: Endotoxemia, Inflammation, and Mitochondrial Dysfunction. [00:24:54] Elemental diets: Physicians Elemental Diet, Dr. Ruscio's Elemental Heal. [00:27:26] Podcast with Jason Hawrelak, PhD: How to Use Probiotics to Improve Your Health. [00:29:03] Polyphenols and fiber. [00:30:38] Soluble vs insoluble fiber. [00:31:29] Other potential triggers: coffee and alcohol. [00:34:05] Eating in a parasympathetic state. [00:34:33] Physiological sigh. [00:35:32] Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:36:15] Social connection and isolation. [00:36:45] Podcast with Julian Abel, MD: Building Compassionate Communities to Improve Public Health. [00:37:18] Proper chewing. [00:39:56] Food timing in relation to exercise and sleep. [00:41:16] Bidirectional relationship between gut microbiome and circadian rhythm; Study: Mashaqi, Saif, and David Gozal. "“Circadian misalignment and the gut microbiome. A bidirectional relationship triggering inflammation and metabolic disorders”-a literature review." Sleep medicine 72 (2020): 93-108. [00:41:43] Gut microbiome diversity is associated with better sleep; Study: Smith, Robert P., et al. "Gut microbiome diversity is associated with sleep physiology in humans." PLoS One 14.10 (2019): e0222394. [00:43:15] Probiotics. [00:44:50] Visbiome/VSL #3; Study: Cheng, Fang-Shu, et al. "Probiotic mixture VSL# 3: An overview of basic and clinical studies in chronic diseases." World journal of clinical cases 8.8 (2020): 1361. [00:46:08] Florastor; Study: Kaźmierczak-Siedlecka, Karolina, et al. "Saccharomyces boulardii CNCM I-745: A Non-bacterial Microorganism Used as Probiotic Agent in Supporting Treatment of Selected Diseases." Current Microbiology 77 (2020): 1987-1996. [00:46:55] Mutaflor; Study: Sonnenborn, Ulrich. "Escherichia coli strain Nissle 1917—from bench to bedside and back: history of a special Escherichia coli strain with probiotic properties." FEMS Microbiology Letters 363.19 (2016). [00:47:45] L. rhamnosis GG (LGG). [00:49:06] Choosing a probiotic; Probiotic Advisor database. [00:50:59] Digestive enzymes, digestive bitters, and tea. [00:54:32] Other helpful supplements. [00:54:50] General gut healing. [00:55:25] Serum derived bovine immunoglobulins (SBIs); SBI Protect. [00:56:14] ProButyrate. [00:56:52] Megan's outline for this podcast. [00:56:58] Article: Singh, Vishal, Beng San Yeoh, and Matam Vijay-Kumar. "Feed your gut with caution!." Translational cancer research 5.Suppl 3 (2016): S507. [00:58:28] Testing: GI-MAP, Genova GI-Effects, Doctor's Data, GutBio, Organic Acids Test (for yeast). [01:05:03] Food intolerance testing. [01:06:21] Blood chemistry: signs of gut trouble. [01:07:36] Podcast: How to Interpret Your White Blood Cell Count. [01:07:46] Small Intestinal Bacterial Overgrowth (SIBO): signs and symptoms, causes. [01:08:30] SIBO indicates dysbiosis rather than overgrowth; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 1-11. [01:09:49] Pros and cons of using antimicrobials. [01:10:05] Pomegranate husk powder; Jason Hawrelak’s course; cheat sheet. [01:11:37] Bixa Pomegranate Peel Powder. [01:13:45] Binders. [01:14:52] Dr. Josh Turknett's 4-quadrant model; Videos from his site. [01:16:51] Schedule a free 15-minute call with Megan or Clay.
My guest today is dating and confidence coach, Nick Notas. For more than twelve years he has helped men conquer their fears, build self-esteem, and develop meaningful relationships. In the age of Tinder, dating can be a challenge, and Nick offers tons of practical advice to help in that arena. One thing I really appreciate about him is his deeper focus on building confidence and communication skills, which can certainly help with dating, but surely transforms all significant relationships and social networks. On this podcast, Nick and I talk about considerations for modern-day dating. We discuss how lockdowns over the past year have affected the dating scene, and what’s likely to happen when restrictions are lifted. Nick shares some practical advice for using dating apps: how to make a good first impression, making that first message count, and giving compliments that don’t suck. Here’s the outline of this interview with Nick Notas: [00:01:44] How Nick became a dating coach. [00:03:21] Choosing to work with men. [00:03:58] In-person retreats. [00:08:12] How dating has changed during lockdown. [00:09:47] The current state of online dating. [00:13:40] The importance of good photos and how to get them. [00:18:30] Dating apps: Tinder, Bumble, Hinge. [00:20:40] Generational differences in dating. [00:21:04] Generation Z is having the least sex; Study: Ueda, Peter, et al. "Trends in frequency of sexual activity and number of sexual partners among adults aged 18 to 44 years in the US, 2000-2018." JAMA network open 3.6 (2020): e203833-e203833. [00:24:04] Mindset factors. [00:24:17] Brad Stulberg; Book: Passion Paradox; Podcast The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life; NBT Podcast with Brad: How to Harness Productive Passion and Avoid Burnout. [00:25:02] Satisfaction within arranged marriage: Epstein, Robert, Mayuri Pandit, and Mansi Thakar. "How love emerges in arranged marriages: Two cross-cultural studies." Journal of Comparative Family Studies 44.3 (2013): 341-360. [00:27:47] Creating opportunity to find connections. [00:31:25] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer, PhD. [00:33:31] Article: How to Write a Good First Message in Online Dating. [00:39:25] How to give compliments that don't suck. [00:42:32] Reconnected Dating on YouTube; Dating 101.
Stephen Patterson, PhD is an Associate Professor in Applied Exercise Physiology & Performance and the director of the Centre for Applied Performance Sciences at St. Mary’s University in London. Stephen has published more than 60 scientific research papers investigating strategies to improve performance in clinical groups and elite athletes, with a focus on the adaptation and response to exercise. He is currently investigating the use of blood flow restriction and ischemic preconditioning before and during exercise. On this podcast, Stephen discusses blood flow restriction (BFR) training, including what it is, how it works, and who can benefit from it. He shares the importance of using cuffs and properly measuring the pressure they apply, as well as things to look for when purchasing a set. He also shares some conclusions drawn from recent BFR research, including the optimal number of reps, effects of BFR on bone and tendons, and the most important factor when aiming for muscle hypertrophy. Here’s the outline of this interview with Stephen Patterson: [00:00:24] Stephen's background and interest in exercise physiology. [00:01:45] Blood flow restriction (BFR) training. [00:02:45] Questions from Eric Helms, Mike T Nelson, and Greg Potter. [00:03:16] Effects of BFR on athletic performance. [00:05:32] BFR with aerobic exercise (cycling); Study: Christiansen, Danny, et al. "Cycling with blood flow restriction improves performance and muscle K+ regulation and alters the effect of anti‐oxidant infusion in humans." The Journal of physiology 597.9 (2019): 2421-2444. [00:06:32] Why use BFR. [00:07:54] The value of using cuffs. [00:08:44] Use of BFR by practitioners; Study: Patterson, Stephen D., and Christopher R. Brandner. "The role of blood flow restriction training for applied practitioners: A questionnaire-based survey." Journal of sports sciences 36.2 (2018): 123-130. [00:09:37] Jeremy Loenneke; Studies using elastic knee wraps: Loenneke, Jeremy P., et al. "The acute response of practical occlusion in the knee extensors." The Journal of Strength & Conditioning Research 24.10 (2010): 2831-2834, Loenneke, Jeremy P., et al. "Blood flow–restricted walking does not result in an accumulation of metabolites." Clinical physiology and functional imaging 32.1 (2012): 80-82. [00:11:58] Delfi's Personalized Tourniquet System for Blood Flow Restriction. [00:12:56] What to look for when purchasing a BFR system. [00:13:03] B Strong; Podcast with Jim Stray-Gundersen MD: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:20:58] Aerobic exercise and BFR; Study: Ferguson, Richard A., et al. "Blood‐flow‐restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance‐trained athlete." Experimental Physiology (2021). [00:23:08] Protocol for hypertrophy. [00:23:55] 75 reps is often a recommended volume; more is not better. [00:28:17] Releasing the cuffs between exercises. [00:28:42] Potential effects on endothelium; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:30:19] BFR compared to other forms of training. [00:30:47] Lifting to failure more important that amount of weight lifted; Study: Burd, Nicholas A., et al. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied physiology, nutrition, and metabolism 37.3 (2012): 551-554. [00:32:55] Effects on bone density. [00:34:49] Japanese study in 2006 found no effect on tendon thickness: Abe, T., et al. "Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU‐walk training." Equine Veterinary Journal 38.S36 (2006): 345-348. [00:34:58] Recent German study showed positive effects on tendon stiffness: Centner, Christoph, et al. "Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training." Journal of Applied Physiology 127.6 (2019): 1660-1667. [00:35:16] Case studies demonstrating structural tendon improvements: Skovlund, Sebastian V., et al. "The effect of low‐load resistance training with blood flow restriction on chronic patellar tendinopathy—A case series." Translational Sports Medicine 3.4 (2020): 342-352. [00:36:09] Combining BFR with ischemic preconditioning. [00:41:36] Motor unit recruitment. [00:42:53] Further research coming up. [00:44:50] Effects on cognitive function. [00:45:45] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:46:18] St. Mary’s University MSc program in Strength and Conditioning. [00:47:13] Stephen's recent review: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:47:22] Find Stephen on Twitter.
Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania’s highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it’s not low-carb). Here’s the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in evolutionary anthropology. [00:02:38] Dan Lieberman. [00:03:09] Energy expenditure. [00:03:58] Working with the Hadza people of Tanzania. [00:06:24] Hadza researchers: Brian Wood, Frank Marlowe, and David Raichlen. Podcast with David Raichlen: Wired to Run: Why Your Brain Needs Exercise. [00:07:07] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:08:15] Paper: Eaton, S. Boyd, Melvin Konner, and Marjorie Shostak. "Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective." The American journal of medicine 84.4 (1988): 739-749. [00:08:47] What changed in modern culture. [00:09:52] Wearable GPS devices on Hadza men and women. [00:12:23] Video: The Intense 8 Hour Hunt, from David Attenborough’s Life of Mammals. [00:16:32] How the Hadza think and feel. [00:21:16] Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, by Herman Pontzer, PhD. [00:24:35] The body adapts to the lifestyle. [00:25:03] Constrained energy expenditure model. [00:26:18] A fixed energy budget. [00:29:08] Overtraining syndrome; Relative Energy Deficiency in Sport (REDS) and why eating more isn't the answer. [00:31:23] Race Across the USA study: Thurber, Caitlin, et al. "Extreme events reveal an alimentary limit on sustained maximal human energy expenditure." Science advances 5.6 (2019): eaaw0341. [00:37:00] Implications for obesity. [00:37:59] Researcher Kevin D. Hall, PhD. [00:41:25] Richard D. Feinman, PhD; Podcast: A Guide to Flawed Studies with Richard Feinman. [00:43:48] How to lose weight: cut calories without being miserable. [00:44:33] Why gastric bypass surgery works. [00:45:42] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:47:50] Robb Wolf book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You; Podcast: Wired to Eat with Robb Wolf. [00:48:07] Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, by Stephan Guyenet, PhD. [00:50:31] Bodybuilding; Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:54:40] Exercise to keep weight off. [01:01:25] Where to find Herman: Pontzer Lab at Duke; Twitter. [01:01:55] hadzafund.org [01:02:23] Curiositystream documentary on the Hadza: Growing Up Hadza.
It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn’t acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they’re good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan’s outline for this podcast. Here’s the outline of this interview with Megan Hall: [00:04:30] Blood flow restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan with Dr Jim Stray-Gundersen MD. [00:04:51] Podcast: Wired to Run: Why Your Brain Needs Exercise, David Raichlen. [00:05:41] What are omega-3 fatty acids? [00:06:31] Picture of omega-3 fatty acids. [00:08:40] Finding omega-3s in the diet; Review: Saini, Ramesh Kumar, and Young-Soo Keum. "Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance—A review." Life sciences 203 (2018): 255-267. [00:09:16] Poor conversion from ALA to EPA/DHA: Gerster, Helga. "Can adults adequately convert a-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?." International journal for vitamin and nutrition research 68.3 (1998): 159-173. [00:10:56] Why EPA and DHA are important. [00:11:38] Conditions associated with inadequate omega-3 intake. [00:12:02] Whole foods vs. supplements; other micronutrients. [00:12:42] Krill oil vs. fish oil; Studies: 1. Ulven, Stine M., et al. "Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers." Lipids 46.1 (2011): 37-46. 2. Schuchardt, Jan Philipp, et al. "Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations-a comparative bioavailability study of fish oil vs. krill oil." Lipids in health and disease 10.1 (2011): 1-7. 3. Maki, Kevin C., et al. "Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women." Nutrition research 29.9 (2009): 609-615. 4. Mödinger, Yvonne, et al. "Plasma kinetics of choline and choline metabolites after a single dose of SuperbaBoostTM krill oil or choline bitartrate in healthy volunteers." Nutrients 11.10 (2019): 2548. [00:16:59] Megan's outline for this podcast. [00:18:21] Algae-based omega-3 supplements. [00:19:40] Omega 6:3 ratio; Paper: Simopoulos, Artemis P. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine & pharmacotherapy 56.8 (2002): 365-379. [00:25:54] Should we be supplementing with grams of fish oil? Studies: 1. De Magalhães, João Pedro, et al. "Fish oil supplements, longevity and aging." Aging (Albany NY) 8.8 (2016): 1578. 2. Strong, Randy, et al. "Longer lifespan in male mice treated with a weakly estrogenic agonist, an antioxidant, an α‐glucosidase inhibitor or a Nrf2‐inducer." Aging cell 15.5 (2016): 872-884. 3. López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2015): 1181-1188. [00:27:42] No support for omega-3 (fish oil) in the prevention of cardiovascular disease; Meta-analysis: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-233. [00:29:12] Signs you're supplementing too much fish oil. [00:30:26] Podcast: How Oxidative Stress Impacts Performance and Healthspan [00:30:43] Elevated blood glucose omega-3 supplementation; Study: Friday, Karen E., et al. "Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes." Diabetes care 12.4 (1989): 276-281. [00:31:01] Immunosuppressive effects of supplementing omega-3s: Fenton, Jenifer I., et al. "Immunomodulation by dietary long chain omega-3 fatty acids and the potential for adverse health outcomes." Prostaglandins, Leukotrienes and Essential Fatty Acids 89.6 (2013): 379-390. [00:34:17] Stages of life when omega-3s are especially important. [00:34:48] Specialized pro-resolving mediators; STEM Talk podcast episode: David LeMay Talks About Countering Inflammation with SPMS. [00:35:31] DHA to mitigate traumatic brain injury; Study: Bailes, Julian E., and Vimal Patel. "The potential for DHA to mitigate mild traumatic brain injury." Military medicine 179.suppl_11 (2014): 112-116. [00:35:45] DHA for cognitive function and aging; Study: Weiser, Michael J., Christopher M. Butt, and M. Hasan Mohajeri. "Docosahexaenoic acid and cognition throughout the lifespan." Nutrients 8.2 (2016): 99. [00:37:20] omega-3s for athletic performance; Review: Gammone, Maria Alessandra, et al. "Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport." Nutrients 11.1 (2019): 46. [00:38:54] omega-3s during pregnancy; Studies: Greenberg, James A., Stacey J. Bell, and Wendy Van Ausdal. "Omega-3 fatty acid supplementation during pregnancy." Reviews in obstetrics and Gynecology 1.4 (2008): 162; 2. Braarud, Hanne Cecilie, et al. "Maternal DHA status during pregnancy has a positive impact on infant problem solving: a Norwegian prospective observation study." Nutrients 10.5 (2018): 529. [00:39:44] Excess omega-3 consumption during pregnancy could be detrimental to offspring; Study: Church, M. W., et al. "Excess omega-3 fatty acid consumption by mothers during pregnancy and lactation caused shorter life span and abnormal ABRs in old adult offspring." Neurotoxicology and teratology 32.2 (2010): 171-181. [00:40:12] Testing: The Omega Index test; Framingham Heart Study: Harris, William S., et al. "Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study." Journal of clinical lipidology 12.3 (2018): 718-727. [00:42:34] Bottom line: More may not be better. [00:43:09] SMASH fish - sardines, mackerel, anchovies, salmon, herring (also black cod), 3-4x/week. [00:49:30] Schedule a free 15 min call with Megan.
It’s been about five years since Advanced Biomechanics Coach Nigel McHollan last joined me on the podcast to talk about bike fit. Certified as a Primal Health Coach, a SOMA Breath Work Meditation Instructor, and Level 4 Strength and Conditioning Coach, Nigel has since developed and deepened his health and wellness practice. Also with us today is Certified Health Coach and SOMA Breathwork Instructor, Kara Lynn Kelly. On this podcast, Nigel and Kara discuss breathwork and it’s many benefits including stress relief and improved overall health, as well as altered states of consciousness. We compare some of the different types of breathwork to choose from, and also look at some of the beneficial aspects of nasal breathing - yes, even during exercise and sport. Kara also guides us through a short breathwork session right here on the podcast so you can get a sense of it’s calming and centring effects. See how you feel after just a 10-minute session! I’m excited to announce that Nourish Balance Thrive has partnered with Nigel and Kara to offer a live eight-week Energised Meditation breathwork group program beginning March 4, 2021. Click here to sign up. Here’s the outline of this interview with Nigel McHollan and Kara Kelly: [00:00:11] Nigel’s previous appearance on the podcast: Bike fit done right with Nigel McHollan. [00:00:47] Book: Back mechanic by Stuart McGill. [00:01:08] Stuart McGill on STEM Talk and interviewed by Greg Potter. [00:05:00] Soma breathwork. [00:06:15] Kelly's introduction to breathwork. [00:09:27] Influence of CO2 on the Default mode network (DMN). Study: Xu, Feng, et al. "The influence of carbon dioxide on brain activity and metabolism in conscious humans." Journal of Cerebral Blood Flow & Metabolism 31.1 (2011): 58-67. [00:10:15] Anatomy of a breathwork session. [00:12:30] Biochemistry behind breathwork experiences. [00:15:12] Comparing different breathwork techniques. [00:17:42] Setting of intentions. [00:17:53] Stanislav Grav: Holotropic breathwork. [00:18:09] Podcast: How to Fix Your Breathing to Improve Your Health, with James Nestor. Book: Breath: The New Science of a Lost Art, by James Nestor. [00:18:15] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [00:18:53] Pranayama vs. Soma; Article: What Is Breathwork? Explanation Of Different Breathing Techniques Vs. Pranayama. [00:19:19] Niraj Naik, founder of Soma. [00:20:10] Progressive Muscle Relaxation [00:20:54] Books by Yogani: Deep Meditation - Pathway to Personal Freedom and Spinal Breathing Pranayama - Journey to Inner Space. [00:24:44] Joe Dispenza. [00:25:13] Field Coherence. [00:26:40] Muscular Bonding. [00:29:54] Book: The story of the human body by Daniel Lieberman. [00:30:59] Podcast: Wired to Run: Why Your Brain Needs Exercise, with David Raichlen, PhD. [00:34:15] Mouth taping. [00:34:47] Dr. Phil Maffetone. [00:35:07] Patrick McKeown on nasal breathing. Book: The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionise your health and fitness, by Patrick McKeown. [00:36:04] Bohr effect. [00:37:37] Sweet Beat App. [00:39:15] Elite HRV; CorSense. [00:40:00] Sample breathwork session. [00:53:22] Do a breath retention time test first thing in the AM. [00:55:04] Sign up for the 8-week Energised Meditation group program. [00:55:17] Find Kara on Facebook; Find Nigel on Facebook/Messenger; Nigel’s website.
There’s no doubt this is a time of uncertainty. COVID-19 has changed the way most of us live, and it’s not clear when or if we’ll be able to resume the activities we took for granted just a year ago. Rather than waiting for the government to figure it all out, our best defence against infectious disease is optimising metabolic health and immune function. For that, sleep is arguably the keystone behaviour. Today I’m joined again by our resident sleep expert, Greg Potter, PhD to talk about the effects of sleep on the immune system. Greg explains how poor sleep and sleep disorders profoundly impact the body’s ability to combat infections, including the common cold, pneumonia, and COVID-19. He also discusses the importance of getting enough sleep in the days leading up to vaccination and offers pandemic-specific tips for better sleep. Here’s the outline of this interview with Greg Potter: [00:02:01] Resilient Nutrition; Long Range Fuel. [00:07:05] Changes in sleep since COVID. [00:08:50] COVID dreams. [00:11:19] Changes in sleep timing and patterns. [00:11:45] Effects of COVID-19 lockdowns on sleep and activity; Study: Blume, Christine, Marlene H. Schmidt, and Christian Cajochen. "Effects of the COVID-19 lockdown on human sleep and rest-activity rhythms." Current Biology 30.14 (2020): R795-R797. [00:12:34] Changes in sleep behaviors amongst university students; Study: Wright Jr, Kenneth P., et al. "Sleep in university students prior to and during COVID-19 stay-at-home orders." Current Biology 30.14 (2020): R797-R798. [00:13:17] Sleep disorders; insomnia. [00:13:36] Greg’s previous podcasts on entraining circadian rhythm: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and time cues: Morning Larks and Night Owls: the Biology of Chronotypes [00:14:15] Sleep apnea. [00:15:23] Sleep apnea associated with increased mortality due to COVID-19; Study: McSharry, David, Michael T. Lam, and Atul Malhotra. "OSA as a probable risk factor for severe COVID-19." Journal of Clinical Sleep Medicine 16.9 (2020): 1649-1649. [00:16:11] Sleep apnea treatment; continuous positive airway pressure (CPAP). [00:21:13] How the immune system works. [00:24:50] TNF-alpha blockers improve sleep in rheumatoid arthritis; Detert, Jacqueline, et al. "Effects of treatment with etanercept versus methotrexate on sleep quality, fatigue and selected immune parameters in patients with active rheumatoid arthritis." Clin Exp Rheumatol 34.5 (2016): 848-856. [00:32:23] Cytokine storms. [00:33:38] Mice more susceptible to infection administered during sleep hours; Study: Lundy, Stephanie R., et al. "Effect of time of day of infection on Chlamydia infectivity and pathogenesis." Scientific reports 9.1 (2019): 1-12. [00:34:37] Better response to BCG vaccine when administered in the morning; Study: de Bree, L. Charlotte J., et al. "Circadian rhythm influences induction of trained immunity by BCG vaccination." The Journal of clinical investigation 130.10 (2020): 5603-5617. [00:35:19] Different dimensions of sleep: SATED - satisfaction, alertness, timing, efficiency, duration. [00:37:58] Associations between sleep and chronic disease. [00:39:20] People who report short sleep are at higher risk of metabolic syndrome; Meta analyses: 1. Xi, Bo, et al. "Short sleep duration predicts risk of metabolic syndrome: a systematic review and meta-analysis." Sleep medicine reviews 18.4 (2014): 293-297; 2. Iftikhar, Imran H., et al. "Sleep duration and metabolic syndrome. An updated dose–risk metaanalysis." Annals of the American Thoracic Society 12.9 (2015): 1364-1372; 3. Lian, Ying, et al. "Association between sleep quality and metabolic syndrome: A systematic review and meta-analysis." Psychiatry research 274 (2019): 66-74. [00:40:02] Sleep disturbance as a risk factor for type-2 diabetes; Meta analysis: Wang, Fei, et al. "Sleep duration and patterns in Chinese patients with diabetes: A meta‐analysis of comparative studies and epidemiological surveys." Perspectives in psychiatric care 55.2 (2019): 344-353. [00:41:04] The brain’s glymphatic system; Maiken Nedergaard, MD. [00:41:53] Study: Fultz, Nina E., et al. "Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep." Science 366.6465 (2019): 628-631. [00:43:45] Obstructive sleep apnea - 40% higher risk of developing cancer. [00:46:27] Research on sleep deprivation in dogs; Study: Bentivoglio, Marina, and Gigliola Grassi-Zucconi. "The pioneering experimental studies on sleep deprivation." Sleep 20.7 (1997): 570-576. [00:47:01] Sleep deprivation research with rats; Study: Rechtschaffen, Allan, et al. "Sleep deprivation in the rat: I. Conceptual issues." Sleep 12.1 (1989): 1-4. [00:47:33] Sleep restriction research on fruit flies; Study: Geissmann, Quentin, Esteban J. Beckwith, and Giorgio F. Gilestro. "Most sleep does not serve a vital function: Evidence from Drosophila melanogaster." Science advances 5.2 (2019): eaau9253. [00:48:23] Sleep deprivation leads to ROS accumulation in the fly and mouse gut; Study: Vaccaro, Alexandra, et al. "Sleep loss can cause death through accumulation of reactive oxygen species in the gut." Cell 181.6 (2020): 1307-1328. [00:50:25] Effects of circadian disruption on risk of dying in mice: Davidson, A. J., et al. "Chronic jet-lag increases mortality in aged mice." Current biology 16.21 (2006): R914-R916. Likely due to immune disruption; Study: Stowie, Adam, et al. "A reductionist, in vitro model of environmental circadian disruption demonstrates SCN-independent and tissue-specific dysregulation of inflammatory responses." Plos one 14.5 (2019): e0217368. [00:51:20] Sleep deprivation associated with DNA damage; Study: Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229. [00:52:50] Poor sleep increases pneumonia risk; Study: Patel, Sanjay R., et al. "A prospective study of sleep duration and pneumonia risk in women." Sleep 35.1 (2012): 97-101. [00:53:55] Sleep habits and susceptibility to colds; Study: Prather, Aric A., and Cindy W. Leung. "Association of insufficient sleep with respiratory infection among adults in the United States." JAMA internal medicine 176.6 (2016): 850-852. [00:54:26] Swedish study finds no relationship between sleep and cold susceptibility: Ghilotti, Francesca, et al. "Physical activity, sleep and risk of respiratory infections: A Swedish cohort study." PloS one 13.1 (2018): e0190270. [00:54:47] Sleeping less associated with increased susceptibility to cold virus; Study: Cohen, Sheldon, et al. "Sleep habits and susceptibility to the common cold." Archives of internal medicine 169.1 (2009): 62-67. [00:55:47] Sleep (assessed with wrist devices) and susceptibility to the common cold; Study: Prather, Aric A., et al. "Behaviorally assessed sleep and susceptibility to the common cold." Sleep 38.9 (2015): 1353-1359. [00:56:13] Timing of physical activity and sleep and COVID-19 risk; Study: Rowlands AV, Kloecker DE, Chudasama Y, et al. “Association of Timing and Balance of Physical Activity and Rest/Sleep With Risk of COVID-19: A UK Biobank Study.” Mayo Clinic Proceedings. 2020. [00:57:45] COVID-19 risk higher for shift workers; Study: Rizza, S., et al. "High body mass index and night shift work are associated with COVID-19 in health care workers." Journal of Endocrinological Investigation (2020): 1-5. [00:58:37] Worse sleep in hospital associated with increased need for ICU (COVID-19); Study: Zhang, Jiancheng, et al. "Poor-sleep is associated with slow recovery from lymphopenia and an increased need for ICU care in hospitalized patients with COVID-19: a retrospective cohort study." Brain, behavior, and immunity 88 (2020): 50-58. [00:59:05] Accuracy of sleep monitoring devices. [01:01:02] Sleep and response to vaccination. [01:01:40] Antibody response to vaccination reduced with sleep deprivation; Study: Spiegel, Karine, John F. Sheridan, and Eve Van Cauter. "Effect of sleep deprivation on response to immunization." Jama 288.12 (2002): 1471-1472. [01:02:31] Sleep-deprived men have lower antibody levels 5 days after H1N1 vaccine: Benedict, Christian, et al. "Acute sleep deprivation has no lasting effects on the human antibody titer response following a novel influenza A H1N1 virus vaccination." BMC immunology 13.1 (2012): 1-5. [01:03:01] Sleep enhances antibody response to vaccination; Studies: 1. Lange, Tanja, et al. "Sleep enhances the human antibody response to hepatitis A vaccination." Psychosomatic medicine 65.5 (2003): 831-835; 2. Lange, Tanja, et al. "Sleep after vaccination boosts immunological memory." The Journal of Immunology 187.1 (2011): 283-290. [01:03:37] Less sleep associated with worse antibody production after Hep-B vaccine; Study: Prather, Aric A., et al. "Sleep and antibody response to hepatitis B vaccination." Sleep 35.8 (2012): 1063-1069. [01:04:54] Oxford-AstraZeneca COVID-19 vaccine reduce transmission of COVID-19; Study: Voysey, Merryn, et al. "Single dose administration, and the influence of the timing of the booster dose on immunogenicity and efficacy of ChAdOx1 nCoV-19 (AZD1222) vaccine." (2021). [01:06:33] Syndemic, rather than pandemic; Article: Horton, Richard. "Offline: COVID-19 is not a pandemic." Lancet (London, England) 396.10255 (2020): 874. [01:07:04] CDC: Narcolepsy Following 2009 Pandemrix Influenza Vaccination in Europe. [01:10:48] Article (11/26/20): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—let’s be cautious and first see the full data; Follow up article (1/4/21): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—we need more details and the raw data. [01:11:12] Paul Offit, MD on Peter Attia's podcast. [01:12:14] Pandemic-specific tips to sleep better. [01:12:25] Sleep apnea - STOP-Bang questionnaire; Meta-analysis: Chen, Lina, et al. "Validation of the STOP-Bang questionnaire for screening of obstructive sleep apnea in the general population and commercial drivers: a systematic review and meta-analysis." Sleep and Breathing (2021): 1-11. [01:15:03] Worsened sleep quality - what to do. [01:15:58] CBT-Insomnia therapy (CBTI) reduces C-reactive protein (CRP) levels; Study: Irwin, Michael R., et al. "Cognitive behavioral therapy and tai chi reverse cellular and genomic markers of inflammation in late-life insomnia: a randomized controlled trial." Biological psychiatry 78.10 (2015): 721-729. [01:16:24] Stimulus control. [01:17:53] Screen time; More smart phone use associated with worse sleep and mood problems; Study: Demirci, Kadir, Mehmet Akgönül, and Abdullah Akpinar. "Relationship of smartphone use severity with sleep quality, depression, and anxiety in university students." Journal of behavioral addictions 4.2 (2015): 85-92. [01:18:37] Avoiding phone use 30 minutes before bed leads to better sleep, mood, and memory; Study: He, Jing-wen, et al. "Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial." PloS one 15.2 (2020): e0228756. [01:19:03] Problem-based coping strategies; scheduled worry time. [01:20:32] Boosting your slow-wave sleep. [01:20:53] Hot shower before bed helps with falling asleep faster; Study: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews 46 (2019): 124-135. [01:21:24] Lucid dreaming training. [01:22:00] Managing insomnia using lucid dreaming; Study: Ellis, Jason G., Joseph De Koninck, and Celyne H. Bastien. "Managing Insomnia Using Lucid Dreaming Training: A Pilot Study." Behavioral sleep medicine (2020): 1-11. [01:25:30] Napping. [01:26:48] How to get better sleep in a noisy environment (e.g., a hospital). [01:27:39] Melatonin supplementation. [01:29:18] Strava 2020 Year in Sport report. [01:29:43] David Nieman’s J-shaped model of relationship between varying amounts of exercise and risk of upper respiratory tract infection (URTI); Nieman, David C. "Risk of upper respiratory tract infection in athletes: an epidemiologic and immunologic perspective." Journal of athletic training 32.4 (1997): 344. [01:30:39] Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [01:30:48] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [01:31:32] Where to find Greg: Instagram; Greg’s website, Resilient Nutrition, ebook on the Principles of Resilient Nutrition; Blog post: How to Fuel for an Ultramarathon: The Ultimate Guide.
Paul Laursen, PhD is an athlete, author, endurance coach, high-performance consultant and entrepreneur. He’s published over 125 peer-reviewed papers in exercise and sports science journals, and his work has been cited more than 8,000 times. We’ve had Paul on the podcast before to talk about High-Intensity Interval Training (HIIT), as described in his book and brought to life in his online course. On this podcast, Paul describes how he’s taken HIIT training to a new level by creating the Athletica software, to help athletes train smarter, not harder. Using the principles in his book, this software can adapt a plan based on your current fitness levels, goals, training sessions and life. As an athlete and software developer, I couldn’t resist asking Paul some tough questions about how it all works. Here’s the outline of this interview with Paul Laursen: [00:02:56] Paul's previous podcasts: Why Do and How to High Intensity Interval Training and Science and Application of High Intensity Interval Training. [00:03:08] Paul’s Book: Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle and video training course. [00:03:22] High Intensity Interval Training (HIIT) - periods of exercise in your red zone. [00:04:25] Why to do HIIT. [00:05:41] Book: Fast After 50: How to Race Strong for the Rest of Your Life, by Joe Friel. [00:06:21] STEM Talk Podcast: Episode 116: Marcas Bamman on the many benefits of exercise and strength training. [00:07:58] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:09:18] Athletica.ai. [00:21:33] The role of the human coaching relationship. [00:24:40] Figuring subjective experience into recommended training; Sentiment analysis. [00:28:41] Integrating software. [00:30:24] Strava 2020 Year in Sport report. [00:31:42] Garmin ecosystem; Garmin Connect. [00:35:04] Oura ring; HRV4Training app. [00:41:13] Book: The Best Interface is No Interface, by Golden Krishna. [00:41:54] Sports serviced by the software. [00:47:14] HIIT science website. [00:48:05] Ambassador program.
Over time we’ve seen an increasing number of clients come to us with symptoms of histamine intolerance, including seasonal allergies, headaches, skin issues and digestive problems. And although doctors would likely treat these as separate conditions, we believe common root causes are certainly at play. We’ve learned that histamine problems often originate in the gut, but environmental and lifestyle factors can definitely make them worse. On this podcast, NBT Scientific Director and coach Megan Hall and I discuss histamine intolerance, including causes, symptoms, and potential treatments. We talk about why this condition is difficult to diagnose, and some of the signs that suggest your “histamine bucket” is overflowing. Megan describes the best options for fixing the problem at the source, including diet, supplements, and environmental changes. Be sure to see the show notes to get the outline Megan wrote to prepare for this podcast. It’s an excellent resource for anyone who has seasonal allergies or suspects they may have histamine intolerance. Here’s the outline of this interview with Megan Hall: [00:01:10] Chris's history with histamine. [00:03:32] Methylation. [00:03:59] What is histamine? [00:05:55] Symptoms of histamine intolerance. [00:07:21] Causes of histamine intolerance. [00:08:19] Enzymes that break down histamine. [00:09:41] Outline for this podcast. [00:11:04] Lucy Mailing, PhD.; Podcasts: How to Optimise Your Gut Microbiome and Microbiome Myths and Misconceptions. [00:11:16] Lucy Mailing’s blog post: The oxygen-gut dysbiosis connection; Study: Schink, M., et al. "Microbial patterns in patients with histamine intolerance." J Physiol Pharmacol 69.4 (2018): 579-93. [00:12:11] Effects of stress. [00:13:49] The Coping Resilience and Mental Toughness Workshop with Simon Marshall, PhD and triathlete Lesley Paterson. [00:14:05] Estrogen excess. [00:15:59] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:16:41] Impact of genetic polymorphisms. [00:17:37] The histamine "bucket" and individual tolerance. [00:18:20] Testing for histamine intolerance. [00:21:00] What to do if you're sensitive to histamine (or have allergies). [00:21:28] Supplements: mast cell stabilizers, antihistamines, DAO enzyme; Study: Schnedl, Wolfgang J., et al. "Diamine oxidase supplementation improves symptoms in patients with histamine intolerance." Food science and biotechnology 28.6 (2019): 1779-1784. [00:22:24] Thorne Quercetin Phytosome; Study: Riva, Antonella, et al. "Improved oral absorption of quercetin from quercetin phytosome®, a new delivery system based on food grade lecithin." European journal of drug metabolism and pharmacokinetics 44.2 (2019): 169-177. [00:23:05] Over the counter antihistamines. [00:24:01] Dietary restriction (short term). [00:24:33] No perfect food elimination list; Paper: Martin, I. San Mauro, S. Brachero, and E. Garicano Vilar. "Histamine intolerance and dietary management: A complete review." Allergologia et immunopathologia 44.5 (2016): 475-483. [00:27:40] Stress; Study: Eutamene, Helene, et al. "Acute stress modulates the histamine content of mast cells in the gastrointestinal tract through interleukin‐1 and corticotropin‐releasing factor release in rats." The Journal of physiology 553.3 (2003): 959-966. [00:29:08] High priority: fixing the gut. [00:29:22] Paleo Diet; Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:29:25] Autoimmune Protocol (AIP). [00:29:44] Gut testing. [00:30:10] Enteromend, GI-Revive, SBI Protect, herbal antimicrobials. [00:31:41] What didn't work for Chris. [00:34:22] Seasonal allergies. [00:36:58] Review papers on histamine: Maintz, Laura, and Natalija Novak. "Histamine and histamine intolerance." The American journal of clinical nutrition 85.5 (2007): 1185-1196 and Comas-Basté, Oriol, et al. "Histamine intolerance: The current state of the art." Biomolecules 10.8 (2020): 1181. [00:37:08] Book a free 15-minute starter session.
Eric Helms, PhD is a New Zealand-based coach, athlete, author, and educator. A trainer since the early 2000s, he coaches drug-free strength and physique competitors at all levels. Eric has competed since the mid-2000s and earned pro status as a natural bodybuilder in 2011 and competes at international level events as an unequipped powerlifter. Eric has also published multiple peer-reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. On this podcast, Eric gives us a glimpse into the world of natural bodybuilding, including the cyclical weight loss and regain pattern required for competition in the sport, and the rigorous controls in place to prevent banned substance use amongst competitors. Eric explains why most people should probably not eat like a bodybuilder, and offers tips for athletes interested in optimizing body composition. He also describes the mindset needed to attain sustainable results in fitness and sport. Here’s the outline of this interview with Eric Helms: [00:00:29] Mikki Williden, PhD; NBT Podcast: Women Athletes: Nutrition, Supplementation, and Hormones; Mikki’s podcast, Mikkipedia. [00:00:31] Cliff Harvey, PhD; NBT Podcast: Finding a Carbohydrate-Appropriate Diet for Nutrition, Health, and Performance; Cliff’s podcast, The Carb-Appropriate Podcast. [00:00:59] Eric’s podcast: Iron Culture Podcast; MASS Research Review: Train Smarter With Science. [00:02:28] Natural bodybuilding. [00:09:28] Doping violations; Study: Engelberg, Terry, Stephen Moston, and James Skinner. "The final frontier of anti-doping: A study of athletes who have committed doping violations." Sport Management Review 18.2 (2015): 268-279. [00:12:23] Questions from Mike T Nelson, Megan Hall, and Zach Moore; Mike T Nelson’s appearances on the podcast: 1, 2, 3, 4, 5. [00:12:40] Lifting performance vs. physique. [00:16:17] Nutrition and exercise for body building vs. healthy body composition. [00:22:42] Simultaneously losing fat and building muscle. [00:26:05] Reverse dieting and recovery. [00:32:16] Eating according to internal cues vs. tracking macros and calories. [00:37:22] Intuitive eating vs. mindful eating. [00:38:05] How much to eat to maintain or lose weight to avoid low energy availability. [00:38:40] Mark Sisson. [00:42:15] Video: The BEST Home Workout To Prevent Muscle Loss (And Even Build Some!) ft. Eric Helms. [00:45:30] Find Eric on Instagram and at 3D Muscle Journey.
These days it’s easy to find yourself feeling tense or anxious. If social distancing and the threat of a global pandemic aren’t enough, just add a dose of political mayhem or a strained relationship and you’ve got a recipe for stress. What I’ve learned from performance psychologist Simon Marshall is that your brain and nervous system manage everything about you, including your ability to cope and overcome the difficulties of life. In this podcast, Simon and I are discussing some cutting edge ways to master your nervous system and manage stressful moments. Simon shares some evidence-based techniques that involve breathing, vocalization, and eye movement, to manage stress and help you avoid limbic system overwhelm. And as powerful as these practices are, I know they are just a few of the tools Simon has in his performance coaching arsenal. If you enjoy this podcast, I hope you’ll consider joining us in the upcoming Coping Resilience and Mental Toughness Workshop, with Simon and world champion triathlete Lesley Paterson. The workshop content is approximately five hours of prerecorded video and is largely self-paced, along with four 30-minute live group coaching sessions with Simon and Les to answer questions and help you navigate real-world situations. Here’s the outline of this interview with Simon Marshall: [00:01:49] Strava 2020 Year in Sport report. [00:03:23] Benefits of outdoor exercise. [00:03:42] Neuroscience research: 1. Yilmaz, Melis, and Andrew D. Huberman. "Fear: It’s All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234; 2. González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:04:34] Self-generated optic flow. [00:04:41] Neuroscientist Andrew Huberman; The Huberman Lab at Stanford. [00:09:40] Physiologic sigh; Studies: 1. Li, Peng, et al. "The peptidergic control circuit for sighing." Nature 530.7590 (2016): 293-297; 2. Yackle, Kevin, et al. "Breathing control center neurons that promote arousal in mice." Science 355.6332 (2017): 1411-1415; 3. Salay, Lindsey D., Nao Ishiko, and Andrew D. Huberman. "A midline thalamic circuit determines reactions to visual threat." Nature 557.7704 (2018): 183-189. [00:14:56] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:22:50] Chimp Purge; Study: Lieberman, Matthew D., et al. "Putting feelings into words." Psychological science 18.5 (2007): 421-428. [00:28:41] Podcast: How to Have Intimacy With Ease, with Jessa Zimmerman. [00:28:51] Podcast: NBT People: Mark Alexander. [00:30:34] Podcast: A Guide to Flawed Studies with Richard Feinman. [00:36:33] Stress management; Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:38:23] Values guided action exercise; Russ Harris. [00:38:37] Habit formation, habit stacking. [00:41:49] Dopamine + noradrenaline = motivated action. [00:43:59] Leveraging physiology during unpleasant activities. [00:44:27] Book: Radical Candor (Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:44:50] Getting and giving feedback. [00:46:41] Motivational interviewing; helping people change their behavior. [00:48:26] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:49:24] Book: Thank You for Arguing, Fourth Edition (Revised and Updated): What Aristotle, Lincoln, and Homer Simpson Can Teach Us About the Art of Persuasion, by Jay Heinrichs. [00:49:50] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt. [00:53:15] Sign up for the Coping Resilience and Mental Toughness Workshop. [00:53:40] The Xterra Podcast.
Mikki Williden, PhD is a Registered Nutritionist and a Senior Lecturer at Unitec Institute of Technology in Auckland, New Zealand. She runs an online nutrition coaching programme and has privately consulted with clients since 2006. Mikki co-hosts the Fitter Radio weekly endurance sports podcast and recently launched her own podcast, Mikkipedia, where she has conversations with experts in health and nutrition. She is also a runner and is passionate about health, longevity, nutrition, and activity. On the podcast today, Mikki talks with Megan Hall about nutritional and training considerations for women athletes. They discuss the timing of meals and supplements around training and preparing for race nutrition, with consideration given to cyclical hormonal fluctuations. Mikki discusses current research on fueling before exercise, and the importance of adequate protein (and what that actually means!). They also discuss the common problem of under-eating and chronic low energy availability. Here’s the outline of this podcast with Mikki Williden: [00:00:21] Ancestral Health Symposium. [00:00:57] Mikki's background. [00:02:26] Menstrual cycle, athletic performance, and nutrition. [00:08:26] Meta analysis: McNulty, Kelly Lee, et al. "The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis." Sports medicine (2020): 1-15. [00:14:04] Nutritional factors impacting bloating, cramping and cyclical inflammation. [00:17:13] Protein as a focus for female athletes. [00:20:28] Stuart Phillips, Luc Van Loon. [00:22:33] Relative Energy Deficiency in Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:23:21] The importance of biomedical testing. [00:26:03] Underfueling early in the day. [00:27:36] Meal timing and hormones; Studies: 1. Fahrenholtz, Ida Lysdahl, et al. "Within‐day energy deficiency and reproductive function in female endurance athletes." Scandinavian journal of medicine & science in sports 28.3 (2018): 1139-1146; 2. Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:28:36] Low carb/ketogenic diets and fasting. [00:35:03] Sleep low, train low. [00:35:53] Study: Impey, Samuel G., et al. "Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis." Sports Medicine 48.5 (2018): 1031-1048. [00:37:01] Study: Rothschild, Jeffrey A., Andrew E. Kilding, and Daniel J. Plews. "What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions." Nutrients 12.11 (2020): 3473. [00:38:16] Blog post: What to eat before training: a research update, by Mikki Williden, PhD. [00:38:53] Fueling for training. [00:41:08] Practicing for race nutrition. [00:43:23] Timing of carbohydrate intake. [00:47:19] Chronic/acute low energy availability. [00:48:33] Eric Helms. [00:54:21] Meeting an athlete’s nutritional needs. [01:01:48] Peri- and post-menopausal training and nutritional considerations. [01:04:40] Protein needs in isolation vs mixed meal; Study: Kim, Il-Young, et al. "The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults." American journal of physiology-endocrinology and metabolism 310.1 (2016): E73-E80. [01:06:10] Hormonal fluctuations and gut health. [01:07:07] Digestive enzymes. [01:08:18] Branched-chain amino acids; Dr. Gabrielle Lyon. [01:09:41] Where to find Mikki: mikkiwilliden.com; FITTER Radio Podcast; Consult with Mikki, meal plans; Facebook; Mikkipedia Podcast.
David Raichlen, PhD. is a Professor of Human And Evolutionary Biology at the University of Southern California. His work explores how physical activity drove key aspects of human evolution, helping to explain how and why inactivity underlies many chronic diseases today. Combining aspects of biomechanics, physiology and neuroscience with analysis of movement patterns of ancient humans, his work helps to explain how we can use an evolutionary context to improve modern-day health. On the podcast today, David talks about the links between human evolution, physical activity, and health across the lifespan. He discusses the impact of exercise on brain health and neurogenesis and explains why an active lifestyle may be critical for those genetically predisposed to Alzheimer’s disease. He also describes the biological mechanism behind the “runner’s high” that suggests humans are “wired to run”. Here’s the outline of this podcast with David Raichlen: [00:00:11] Herman Pontzer, PhD; Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy (coming out in March 2021). [00:00:43] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:01:27] Working with Hadza; Brian Wood, PhD, Assistant Professor of Anthropology at UCLA. [00:02:07] Exercise and brain health. [00:03:24] Neurogenesis. [00:04:08] Rodents in enriched environments; Study: Kempermann, Gerd, H. Georg Kuhn, and Fred H. Gage. "More hippocampal neurons in adult mice living in an enriched environment." Nature 386.6624 (1997): 493-495. [00:05:10] Adaptive Capacity model; Paper: Raichlen, David A., and Gene E. Alexander. "Adaptive capacity: an evolutionary neuroscience model linking exercise, cognition, and brain health." Trends in neurosciences 40.7 (2017): 408-421. [00:10:01] APOE4; Study: Raichlen, David A., and Gene E. Alexander. "Exercise, APOE genotype, and the evolution of the human lifespan." Trends in neurosciences 37.5 (2014): 247-255. [00:12:20] Study: Trumble, Benjamin C., et al. "Apolipoprotein E4 is associated with improved cognitive function in Amazonian forager‐horticulturalists with a high parasite burden." The FASEB Journal 31.4 (2017): 1508-1515. [00:13:34] Resistance training. [00:14:20] Megan Hall; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:15:18] BDNF upregulation through exercise. [00:16:28] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:17:46] Structural associations of exercise in middle age. Study: Raichlen, David A., et al. "Differential associations of engagement in physical activity and estimated cardiorespiratory fitness with brain volume in middle-aged to older adults." Brain Imaging and Behavior (2019): 1-10. [00:17:46] Brain connectivity associations among young athletes; Study: Raichlen, David A., et al. "Differences in resting state functional connectivity between young adult endurance athletes and healthy controls." Frontiers in human neuroscience 10 (2016): 610. [00:21:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:22:21] Optimal duration and intensity of exercise. [00:23:38] Types of exercise that are most beneficial. [00:25:32] Exercise-induced endocannabinoid system. [00:27:20] Endocannabinoid upregulation following exercise in humans, dogs, and ferrets; Study: Raichlen, David A., et al. "Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the ‘runner’s high’." Journal of Experimental Biology 215.8 (2012): 1331-1336. [00:29:11] Self-generated optic flow; Articles: Yilmaz, Melis, and Andrew D. Huberman. "Fear: It’s All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234 and González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:30:23] Minimizing environmental mismatch. [00:30:39] Sitting in hunter gatherers; Study: Raichlen, David A., et al. "Sitting, squatting, and the evolutionary biology of human inactivity." Proceedings of the National Academy of Sciences 117.13 (2020): 7115-7121. [00:37:56] Exercise intensity and endocannabinoid signaling; Study: Raichlen, David A., et al. "Exercise-induced endocannabinoid signaling is modulated by intensity." European journal of applied physiology 113.4 (2013): 869-875. [00:41:14] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping, 3rd Edition, by Robert Sapolsky. [00:42:40] Scientific American article: Why Your Brain Needs Exercise, by David A. Raichlen and Gene E. Alexander. [00:43:00] New Scientist article: How changing the way you sit could add years to your life, by Herman Pontzer and David Raichlen. [00:45:45] Find David at University of Southern California’s Department of Biological Sciences.
Cliff Harvey, PhD, is a New Zealand-based author, nutritionist, researcher, and speaker. He is also a Qualified Naturopath, a strength and nutrition coach of 20 years, and an IAWA Weightlifting World Champion (2004 & 2007). Over the years he has consulted for all types of athletes, from champion fighters and cyclists to yacht teams and rugby unions. He currently works with clients and conducts research at Auckland University of Technology, while also growing his online collection of educational videos on nutrition, health, and performance. On this podcast, Cliff talks about the diagnosis that propelled him into studying nutrition and the critical lessons he learned while recovering. He talks about his research on the ketogenic diet, including what actually causes “keto flu” and how best to overcome it quickly. We also discuss carbohydrate-appropriate diets, and how to figure out the carb intake that’s right for you. Here’s the outline of this podcast with Cliff Harvey: [00:00:38] Mikky Williden, PhD. Podcast featuring Mikki as interviewer: How I Used Ancestral Health to Boost My Energy and Start a Business. [00:02:29] Diagnosed with Crohn's Disease. [00:06:42] Studying nutrition. [00:07:32] Crohn's in remission. [00:08:31] Reducing stress and building a lifestyle conducive to health. [00:13:22] Competitive weightlifting. [00:18:43] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. Podcast with Brad Stulberg: How to Harness Productive Passion and Avoid Burnout. [00:22:15] Protein first; Ketogenic and low-carb diets. [00:26:51] Paperpile. [00:27:01] “Keto flu”; Study: Harvey, Cliff J. D. C., Grant M. Schofield, and Micalla Williden. "The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review." PeerJ 6 (2018): e4488. [00:29:44] Effects of 3 low-carb diets; Study: Harvey, Cliff J. D. C., et al. "Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial." PeerJ 7 (2019): e6273. [00:31:01] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:32:24] Lessening symptoms of keto flu. [00:34:58] Eric Helms, PhD; outcomes based nutrition. [00:37:24] Eric Helms on Cliff’s podcast: The Bodybuilding Contest Prep Diet Debate. [00:37:44] The Carb-Appropriate Podcast. [00:39:48] Figuring out the carb intake that is appropriate for you. [00:41:13] Book: The Carbohydrate Appropriate Diet: Go beyond low-carb diets to lose weight fast, and improve energy and performance, without counting calories, by Cliff Harvey; Other books by Cliff. [00:45:03] Sami Inkinen, CEO and Founder of Virta Health. [00:50:51] Cliff’s courses: The Holistic Performance Institute. [00:53:24] Autoregulation. [00:57:40] COVID situation in New Zealand; Cliff’s podcast with Simon Thornley, PhD: Are lockdowns effective for mitigating the effects of the COVID pandemic?
Abel Romero, DPT, TPI, RYT 200 is a licensed physical therapist and movement coach with a Doctorate of Physical Therapy from UC San Francisco/San Francisco State University. He has worked with a wide range of clients, from high-performing athletes to women postpartum and seniors. He is fascinated not only with helping others achieve a high level of health and well-being, but also with the science and art of improving skill, preventing pain, and having fun through movement. On this podcast, Abel and I discuss how humans evolved to move, and the role of pain in avoiding injury. Abel talks about some of the common issues that lead to pain in our culture and why moving harder and faster is critical for long-term fitness and healthspan. I’m excited to announce Abel has partnered with us to lead a group program in January 2021. He’ll be working with us on how to avoid chronic pain, improve mobility and feel total confidence in lifting through mindful movement practice, functional training, and plyometric and power training. By the end of the program, you’ll have greater control, ability to generate power, and awareness of how your body interacts with its environment. Here’s the outline of this podcast with Abel Romero: [00:01:25] Early interest in movement and physical therapy. [00:05:51] Book Free to Learn, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray. [00:07:29] Book: Play Anything: The Pleasure of Limits, the Uses of Boredom, and the Secret of Games, by Ian Bogost. [00:11:24] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt and Greg Lukianoff. [00:13:00] Pain. [00:18:26] Herman Pontzer, PhD; Daniel Lieberman, PhD. [00:19:32] Hadza of Tanzania squatting “better than a baby”. [00:22:30] Videos: Why Things Hurt and The Pain Revolution with Lorimer Moseley. [00:26:15] Common issues that lead to pain in our culture. [00:29:37] Exercise. [00:30:38] Doing things harder, faster, with more precision. [00:36:42] How movement changed during pandemic. [00:38:50] Simon Marshall, PhD; Self-generated optic flow as the basis of EMDR therapy. [00:41:54] Posture. [00:47:08] Katy Bowman; Podcast: Move Your DNA with Katy Bowman [00:48:33] 4-quadrant model. [00:50:12] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:50:55] Remote coaching with Abel. [00:52:36] The value of group programs; Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. [00:56:55] Sign up for the group program with Abel, beginning in January 2021. [00:57:04] Abel’s website; firstname.lastname@example.org; Instagram.
Mikki Williden, PhD is a Registered Nutritionist in Auckland, New Zealand specializing in sports and performance nutrition. I met Mikki at the Ancestral Health Symposium in Boulder, Colorado in 2016, and she has recently launched a new podcast called Mikkipedia as an exploration of all things health, well being, fitness, food and nutrition. She kindly invited me on as a guest, which of course is a role reversal for me. On this podcast, Mikki and I discuss my personal health journey and what motivated me to start NBT. We get into some detail, including what my life looked like before I knew anything about health and the specific steps that got me headed in the right direction. We talk about bike racing and business and how both have evolved for me, as well as the habits that I’ve built to maintain my current state of health and performance. Here’s the outline of this podcast with Mikki Williden: [00:00:19] Christopher Kelly on Robb Wolf’s Paleo Solution podcast. [00:01:50] Robb Wolf’s podcast, The Healthy Rebellion. [00:02:24] Chris's health journey. [00:03:18] Mikki’s interview with Greg Potter, on The Mikkipedia Podcast. [00:04:21] Book: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance, by Loren Cordain and Joe Friel. [00:05:38] Autoimmune Protocol (AIP) diet. [00:06:45] Chris Kelly on Ben Greenfield's podcast. [00:11:36] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S); with Nicky Keay. [00:14:51] Mickey Trescott’s books on AIP. [00:17:22] Framing interventions in terms of performance. [00:20:43] Diet changes over time. [00:20:59] Keto Summit; Jeremy and Louise Hendon. [00:21:59] Dom D’Agostino, PhD. [00:22:53] Problems with the Keto diet. [00:24:15] Podcasts featuring Katie compton and Jeremy Powers. [00:26:01] Racing and fueling. [00:28:25] Changing goals: from performance to healthspan. [00:30:51] Book: Tiny Habits: The Small Changes That Change Everything, by BJ Fogg, PhD. [00:31:04] B Strong blood flow restriction training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD. [00:35:33] NBT over time - changes in approach. [00:37:44] Supervised machine learning; bloodsmart.ai. [00:40:09] Stephen Genuis, PhD; Multiple studies on toxicants excreted in sweat. [00:44:11] Identifying your values; Motivational interviewing, Acceptance and commitment therapy (ACT). [00:45:49] Services offered by NBT; book a free 15-minute starter session. [00:46:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:48:39] Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. [00:48:57] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:52:32] Supplements: Thorne Multi-Vitamin Elite, Thorne Creatine. [00:54:56] A day in the life of Chris Kelly. [00:56:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:59:49] California wildfires. [01:02:28] Cliff Harvey. [01:03:04] Influential podcast guests. [01:03:41] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [01:04:38] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World. [01:04:48] Josh Turknett, MD, president of Physicians for Ancestral Health; Podcasts include The Migraine Miracle, How to Protect Your Brain from Decline, and How to Support Childhood Cognitive Development. [01:05:51] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joe Henrich. [01:06:44] My Migraine Miracle; Book: Migraine Miracle: A Sugar-Free, Gluten-Free Ancestral Diet to Reduce Inflammation and Relieve Your Headaches for Good; Video: Migraine as the Hypothalamic Distress Signal — Joshua Turknett, M.D. (AHS14). [01:08:44] How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution; 4-quadrant model. [01:14:05] NBT’s retainer program.
It’s been about three years since NBT began using supervised machine learning to predict the results of more expensive or unattainable biomedical tests. With our bloodsmart.ai software, we can forecast infections and inflammation, xenobiotic and heavy metal toxicity, and metabolic health indicators like fatty liver and elevated insulin - all without directly testing these markers. As a result, we’ve dramatically shifted our clinical work away from direct testing, instead focusing on basic blood chemistry and supervised machine learning to guide decision making. It's one of the things I'm proudest of building. Sometimes I get asked how bloodsmart.ai compares to other blood chemistry programs. I used the other programs for years before coding my own, and rather than ML, they use what I call “hand-rolled algorithms.” For example, if alkaline phosphatase is low, then it must be a zinc deficiency. Unfortunately, biology is way more complicated than that, and supplementing with zinc with just one indicator never helps. On this podcast, my Scientific Director Megan Hall and I are discussing how to interpret the forecast on a bloodsmart.ai report and how we use the results in our work with clients. We talk a little about how the algorithms work under the hood and how we know the forecasts have predictive value. We also explain what might be going on when the forecasts don’t match direct testing. To get the most out of this podcast, be sure to follow along with Megan’s outline. Here’s the outline of this podcast with Megan Hall: [00:04:39] bloodsmart.ai software. [00:04:47] Supervised machine learning. [00:06:36] Pain as the amazing protectometer; Video: Pain, the brain and your amazing protectometer - Lorimer Moseley. [00:08:25] Karl Friston. [00:09:38] eLife podcast and eLife Journal. [00:10:06] Machine learning in embryology: Bormann, Charles L., et al. "Performance of a deep learning based neural network in the selection of human blastocysts for implantation." Elife 9 (2020): e55301. [00:12:16] Machine learning for identifying prostate cancer: Hood, Simon P., et al. "Identifying prostate cancer and its clinical risk in asymptomatic men using machine learning of high dimensional peripheral blood flow cytometric natural killer cell subset phenotyping data." Elife 9 (2020): e50936. [00:13:18] Podcast: How to Interpret Your White Blood Cell Count with Megan Hall. [00:14:38] Paper: Wood, Thomas R., et al. "An interpretable machine learning model of biological age." F1000Research 8.17 (2019): 17. [00:14:53] Podcast: How to Measure Your Biological Age, with Megan Hall. [00:15:24] How do we know the models have skill? Article: A Gentle Introduction to k-fold Cross-Validation. [00:17:40] What the forecasts are and what they’re not. [00:19:18] A "cloudy crystal ball". [00:23:21] Using bloodsmart.ai forecasts in clinical practice. [00:24:25] Book: How to Decide: Simple Tools for Making Better Choices, by Annie Duke. [00:26:17] The “Archer's Mindset”: The value of taking aim. [00:28:09] Podcast: Environmental Pollutants and the Gut Microbiome, with Jodi Flaws, PhD. [00:28:45] Article: How to do better at darts and life. [00:32:33] Health history and symptoms; Health Assessment Questionnaire (HAQ) (example). [00:35:30] 7 minute analysis. [00:36:53] bloodsmart.ai bar chart (example). [00:37:56] Food journaling. [00:42:27] Environmental Working Group’s Skin Deep and Healthy Living App; Think Dirty Shop Clean App. [00:43:03] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:44:23] Titanium bottle kickstarter: Keego. [00:46:04] Discrepancies between forecast and directly measured marker. [00:48:42] Forecasts that tend to be seen together. [00:53:34] Forecast detail view (example). [00:55:30] Josh Turknett's 4-Quadrant Model. [00:58:22] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [01:01:38] Book a free 15-minute starter session.