POPULARITY
17 episodes with alex leaf
8 episodes with alex leaf
5 episodes with alex leaf
2 episodes with alex leaf
2 episodes with alex leaf
The BRAND NEW 2nd Generation Tone Devices have launched!! Order HERE Hi friends! This episode is Metabolic Health 101 with author and nutritional biochemistry expert Alex Leaf, M. S.: The Clearest Explanation of Insulin Resistance, Metabolic Dysfunction & How To Optimize Metabolism **TIMESTAMPS BELOW Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Sign up for the Exclusive Launch Discount of Tone Collagen Here! Everyone is loving Tone Protein! Scientifically formulated based on the science to support Muscle Protein Synthesis. Click Here to Check it out! TIMESTAMPS 5:00 what is metabolic health? 7:00 what is metabolic dysregulation? 8:45 what is metabolic flexibility? 9:00 how one feel waking up when metabolically healthy? 11:15 intermittent fasting and metabolic health 11:40 why morning hunger is not a bad thing (especially for active individuals or athletes) 12:00 why morning hunger is not a sign of poor metabolic health 13:00 signs of metabolic dysfunction and sleep inertia 15:00 how insulin resistance starts at the level of the fat cell & the progression of metabolic dysfunction 15:35 the personal fat threshold 30:00 how to overcome and prevent metabolic dysfunction 31:00 how keto & low carb fit into it all 34:00 how keto can be effective in reducing body fat AND improving metabolic health 35:00 how losing fat mass through keto (or other diets) can induce greater insulin sensitivity 36:00 why carbs are not “evil” 36:30 how keto induces a temporary physiological insulin resistance 38:50 how keto helps the body become more efficient at burning fatty acids 40:00 how metabolic health could be improved doing keto long term 40:08 keto can accelerate the loss of fat in the liver 43:30 current dietary recommendations for carbs and fats - how should they be modified to help people avoid metabolic syndrome? 48:00 benefits of keto and low carb 50:00 study on protein overfeeding 52:00 how to overeat without gaining fat 58:00 what the data shows on how to boost the metabolic rate 1:00:00 higher protein keto diets 1:03:00 how to burn more fat with higher protein keto diet 1:07:00 benefits of ketones on cognition, longevity 1:09:00 exact ketone levels to reap all the benefits of ketones 1:10:00 why active individuals can have higher ketone levels on a high protein diet 1:12:00 what the research shows regarding high protein diets and longevity & healthspan 1:18:00 top 3 tips for improving metabolic health Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ - Enjoy restaurant quality steak from the comfort of your home! Visit schwankgrills.com and use promo code KETOGENICGIRL to get $150 OFF a Schwank Grill! - This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
In this episode, Alex is back for part 2 of our myth busting discussion—be sure to listen to our conversation from last week if you haven't already! Before you dive into this episode, I want to tell you that this is a powerful podcast – especially if you're overweight or if you have insulin resistance/type II diabetes. Alex and I thoroughly discuss the research and ideas we've been compiling for over 2 years, and he presents a novel and evidence-based paradigm of metabolic health and insulin resistance (which are at the core of many of the chronic diseases that kill us)…one that may just change your health forever! Why does this matter? 9 out of 10 people in the United States (or possibly even higher) have poor metabolic health. And these issues are connected to heart disease, cancer, and neurodegenerative disease…the major killers faced by everyone in modern society.
In this episode, I'm speaking with nutrition expert Alex Leaf, someone you may remember from past episodes. I've been lucky to work closely with Alex for the past few years—he's a highly informed researcher and science writer, and he's rare in the world of nutrition. He's extremely scientifically literate and able to break through popular trends to provide practical and accurate interpretations of sometimes complicated research. I'm really excited for you to hear our latest conversation…we cover a lot of ground, including what the research says about weight loss and calories in/calories out, low-carb versus low-fat diets, the best diet for fat loss, how a low-protein diet affects life span, and, one topic I know you won't want to miss; Alex's opinion on a recent publication showing that time-restricted eating leads to a much higher risk of death from cardiovascular disease…is this true? To celebrate Alex's appearance on the podcast, I'm offering The Fat Loss Blueprint for $200 off the regular price of $497. Alex and I collaborated on creating this program, and it's an evidence-based, no gimmicks approach to very effective fat loss. >> Click here to enroll in The Fat Loss Blueprint for only $297 with the code “Alex” at checkout.
To celebrate the end of Season 2, we've gathered the top 10 moments of The Joe Cohen Show and compiled them into a single podcast episode! These moments were voted on by Joe, employees of SelfDecode, and listeners of The Joe Cohen Show. It includes clips filled with valuable knowledge on different health topics and actionable takeaways that you can implement in your daily life. Full The Joe Cohen Show Episode links: Stacy Sims Dominik Nischwitz Richard Miller Molly Maloof Chris Masterjohn Alex Leaf Jeffrey Gladden Carrie Jones Vince Giuliano Tommy Wood Timestamps: (0:00) - Intro (0:18) - Stacy Sims (7:38) - Dominik Nischwitz (13:50) - Richard Miller (19:08) - Molly Maloof (26:58) - Chris Masterjohn (30:09) - Alex Leaf (33:41) - Jeffrey Gladden (42:04) - Carrie Jones (47:45) - Vince Giuliano (51:24) - Tommy Wood - Check out SelfDecode - Join Joe's online community - Follow Joe on Instagram & TikTok
Biological age is a critical indicator of our overall health and wellness. It's a measure of how well our body functions compared to others of the same chronological age. But are all biological age tests the same? Are some more accurate indicators than other? In this episode, Alex Leaf and I discuss the lifestyle factors that contribute to biological aging, such as diet, exercise, and stress management, and how we can make changes to improve our health and wellbeing. We also talk about body image and its connection to mental health, and Alex shares his thoughts on Agmatine as well as his top 10 supplements. Alex Leaf, M.S., holds a master's degree in nutrition from Bastyr University and has been writing about the science of nutrition, health, and fitness for over a decade. Currently, Alex is a content creator and research writer alongside Ari Whitten at The Energy Blueprint. Formerly, Alex was a senior researcher at Examine.com and teaching assistant for the University of Western States' Human Nutrition and Functional Medicine masters program. - Find Alex at www.alexleaf.com - Check out SelfDecode - Join Joe's online community - Follow Joe on Instagram & TikTok
SHR # 2883:: How to Beat Fatigue PLUS Fix Your Low HGH - Ari Whitten - Alex Leaf - Dustin Baker - Diet in medicine is fast becoming understood as an important therapeutic. 2400 years ago Hippocrates said "Let food be thy medicine" but the father of medicine had no way of knowing how distorted and outright harmful what we call food today would be. Chronic Fatigue is a disease of modernity that physicians don't understand nor know how to treat. Mitochondria dysfunction plays an important role in chronic fatigue. And many areas of science has shown diet plays a pivotal role in Mitochondria function. PLUS Did you know the reason BPC157 may not work for you in helping with recovery and tissue healing may be you aren't producing enough Growth Hormone? Here's what you can do about it.
SHR # 2753:: New Study: Influenza and Obesity: Lessons for the COVID Pandemic plus Remodel Your Skin - Alex Leaf, MS CISSN - Debbie Barber - Terry Barber - A new study looks at obese individuals and their ability to harbor this virus longer and spread this virus through prolonged shedding. They also make the argument that the obese should be quarantined longer than lean individuals. We discuss the immune system differences between the obese and the lean individuals to determine why the obese are potentially more contagious. PLUS As we age our skin, like our homes, begins to show wear and tear. When our homes start showing signs of aging we make it a remodeling project and spruce it up. Now you an do the same thing for your skin. Go to https://shrnetwork.biz/blue to learn more and use SHR25 for 25% off.
SHR # 2753:: New Study: Influenza and Obesity: Lessons for the COVID Pandemic plus Remodel Your Skin - Alex Leaf, MS CISSN - Debbie Barber - Terry Barber - A new study looks at obese individuals and their ability to harbor this virus longer and spread this virus through prolonged shedding. They also make the argument that the obese should be quarantined longer than lean individuals. We discuss the immune system differences between the obese and the lean individuals to determine why the obese are potentially more contagious. PLUS As we age our skin, like our homes, begins to show wear and tear. When our homes start showing signs of aging we make it a remodeling project and spruce it up. Now you an do the same thing for your skin. Go to https://shrnetwork.biz/blue to learn more and use SHR25 for 25% off.
A certified sports nutritionist and personal trainer, Alex Leaf holds a master's degree in Nutrition from Bastyr University. He is a full-time researcher at Examine.com involved in updating the supplement database, editing ERD articles, and blogging about nutrition. Alex also teaches young minds about human nutrition and functional medicine at the University of Western States. He enjoys blending the scientific aspects of nutrition with the pragmatic realities of life to help others achieve their goals. Time Stamps: 0:08:26 Podcast begins, opening thoughts 0:11:36 What are the biggest contributers in the human diet that contribute to disease? 0:14:31 What do I think is the most optimal diet for humans? 0:20:11 What was the purpose of writing my book: the Carnivore Code 0:23:56 What does Alex think is the most optimal diet for humans? 0:27:26 Humans are omnivorous, but they primarily lean carnivore rather than herberviore 0:32:16 What is the most compelling evidence that meat is not harmful in the human diet? 0:35:26 Indigeous tribes do not care about fiber or coating meat in herbs and spices 0:37:56 Why animal food consumption is no less healthy than a vegan diet 0:45:56 Epidemiology is flipped in Asia regarding meat consumption and health outcomes 0:47:26 Alex's reasoning for why meat should be included in the human diet 0:51:16 Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/green-tea-extract-only-affects-markers-of-oxidative-status-postprandially-lasting-antioxidant-effect-of-flavonoidfree-diet/D0B0C9719378E7002F87734DA6D91798 0:56:26 No Effect of 600 Grams Fruit and Vegetables Per Day on Oxidative DNA Damage and Repair in Healthy Nonsmokers: https://cebp.aacrjournals.org/content/12/10/1016 0:58:16 I don't believe that the compounds found in plants are not uniquely important for humans, and we can get the same benefits from meat 1:07:56 When you include plant foods that have high amounts of antinutrients, it results in descereased absorption of healthful micronutrients from animal foods 1:15:41 Are phytochemicals (in general) benign, beneficial, or harmful? 1:19:26 Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk: https://www.frontiersin.org/articles/10.3389/fsufs.2020.555426/full 1:23:51 Thoughts on phytochemicals, fiber, and antinutrients 1:27:56 Tannins can inhibit protein and micronutrient absorption 1:33:11 Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism: https://academic.oup.com/nutritionreviews/article/74/4/248/1807251 1:36:06 Question for me: Do I think meat causes colon cancer? 1:37:56 Red meat and colon cancer: A review of mechanistic evidence for heme in the context of risk assessment methodology: https://www.sciencedirect.com/science/article/pii/S0278691518302655?via%3Dihub 1:42:11 We need to ask the question: why are we eating plants (and negatively affect our health) when we can get the same benefits by eating other foods like animal foods? 1:45:36 Why eat red meat when we can get everything from fish and poultry? 1:54:16 We need to consider plants on a toxicity spectrum 2:01:26 Have Ariel or Alex tried animal-based or carnivore? 2:05:56 Closing question for Alex: do you think it's possible that mainstream thinking around nutrition could be wrong? 2:09:56 Closing question for me: if plants are a net negative, how could so many studies point in the direction that vegan (or primarily plant-based diets) are healthy? Sponsors: White Oak Pastures: www.Whiteoakpastures.com, use code: CarnivoreMD for 10% off your first order BluBlox: Blublox.com, use CarnivoreMD for 15% your order Belcampo: www.belcampo.com use code: CarnivoreMD for 20% off your order Blazing Bull: $150 off of a 1500 degree grill at BlazingBullGrills.com with code “CARNIVOREMD” at checkout
SHR # 2715:: Is Obesity Racist - Alex Leaf, MS, CISSN - Obesity seems to cut across several socioeconomic lines. A recent statistic: 57 percent of non-Hispanic black women, 46 percent of Hispanic women, 38 percent of non-Hispanic white women and 12 percent of non-Hispanic Asian women or obese. At first glance it appears that obesity as a phenomenon is racist. There's even a Harvard professor who says this is the results of systemic racism. But is it really? There will be no political correctness in this show. The rising obesity rates are the real existential threat to both our survival as a species and our sovereignty as a Nation. If you're easily triggered you may want to pass on this show.
SHR # 2715:: Is Obesity Racist - Alex Leaf, MS, CISSN - Obesity seems to cut across several socioeconomic lines. A recent statistic: 57 percent of non-Hispanic black women, 46 percent of Hispanic women, 38 percent of non-Hispanic white women and 12 percent of non-Hispanic Asian women or obese. At first glance it appears that obesity as a phenomenon is racist. There's even a Harvard professor who says this is the results of systemic racism. But is it really? There will be no political correctness in this show. The rising obesity rates are the real existential threat to both our survival as a species and our sovereignty as a Nation. If you're easily triggered you may want to pass on this show.
In this episode, I am hosting a debate between Paul Saladino M.D and Alex Leaf on whether plant foods are healthful or harmful. About our guests: Paul Saladino, MD. is the author of The Carnivore Code: Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet. He's regarded as a leading authority on the science and application of the carnivore diet. Alex Leaf is a certified sports nutritionist. He's a nutrition researcher, and he has a Master's in Science and Nutrition.
SHR # 2648:: New Use For An Old Drug: How Does Ketamine Combat Depression? + COVID Vaccine and Pregnancy - Professor Argel Aguilar-Valles, PhD – Alex Leaf MS, CISSN - A group of proteins called 4E-BPs, involved in memory formation, is the key to unlocking the antidepressant effect of ketamine in the brain, according to researchers from three Canadian universities. The discovery could lead to better and safer treatments for certain patients suffering from major depression. PLUS If a young woman gets a virus like COVID and gets better her immune system develops antibodies that will be passed down to her offspring. This is one component of herd immunity. But what if a young woman gets the COVID vaccine and never gets COVID, but then has a baby? Is the immunity from the vaccine passed on to her baby? More importantly, this new mRNA vaccine is thought to have unknown effects on the mothers immune system that many scientist warn against. Is there the possibility of transgenerational epigenetic effects to be concerned about? PLUS Get the Dara Smart Scale from Fit Track and save 50% OFF. Go to http://GetFitTrack.com/shr today.
SHR # 2648:: New Use For An Old Drug: How Does Ketamine Combat Depression? + COVID Vaccine and Pregnancy - Professor Argel Aguilar-Valles, PhD – Alex Leaf MS, CISSN - A group of proteins called 4E-BPs, involved in memory formation, is the key to unlocking the antidepressant effect of ketamine in the brain, according to researchers from three Canadian universities. The discovery could lead to better and safer treatments for certain patients suffering from major depression. PLUS If a young woman gets a virus like COVID and gets better her immune system develops antibodies that will be passed down to her offspring. This is one component of herd immunity. But what if a young woman gets the COVID vaccine and never gets COVID, but then has a baby? Is the immunity from the vaccine passed on to her baby? More importantly, this new mRNA vaccine is thought to have unknown effects on the mothers immune system that many scientist warn against. Is there the possibility of transgenerational epigenetic effects to be concerned about? PLUS Get the Dara Smart Scale from Fit Track and save 50% OFF. Go to http://GetFitTrack.com/shr today.
There is an obsession in this world with weight loss. The search term “weight loss” outpaces the search term “fat loss” by leaps and bounds. In fact, on May 3, 2020, “weight loss” reached the most popular search term status on google in The United States. Reaching a popularity score of 100/100. On the same day the term “fat loss” only had a popularity score of 4 out of 100. It may seem trivial and semantic to some; but to me that says a lot about the mentality and understanding of metabolism, body composition, and largely why the dieting culture frequently fails. On the subject of metabolism, fat percentage and fat quality are what matters in the grand scheme of health, fitness, and longevity. Not weight. However, most “diets” are designed to set you on the path of reaching a specific weight that somehow reflects health. These weight focused diets often overlook the impact of their weight loss program on your emotions, muscle mass, bone health, brain health, and hormone health. The topic of weight and fat can be very triggering to discuss. Especially for those of us who have had ongoing struggles with metabolism and have reached a point of frustration and even mental health concerns around weight. When approaching this topic, I could think of no one better to bring on Alex Leaf, MS, CISSN one of the up and coming stars in Nutrition Research and one of the pioneers of the Fat Loss Blueprint. After learning about his approach on this topic, I felt that it was one of the most responsible and integrative approaches to fat loss I have come across. In this episode we speak about: 1. Fat loss factors such as ghrelin, orexin, AMPK, protein muscle synthesis, cortisol, and satiety 2. Resistance training and its effect on metabolism 3. Discuss the impact of sleep and circadian rhythm disruption 4. His take on macronutrients such as protein 5. His take on calories And much more. One of the things about Alex is that he is not hype. He’s grounded, full of science, and his approach to fat loss is very thoughtful and careful. About Alex Leaf, MS, CISSN Alex is a nutritionist, researcher, writer, and scholar. He is a graduate of Bastyr University’s master’s didactic program in dietetics . He received his undergraduate degree from Washington State University. He has worked with Examine.com and has performed research on overfeeding with the esteemed Dr. Jose Antonio through ISSN. He is also on faculty at the University of Western States in their Human Nutrition and Functional Medicine master’s program. Along with his wife, Briana Theroux, and Ari Whitten he has recently developed a comprehensive online program in fat loss called The Fat Loss Blueprint. He is an advocate of a non-dogmatic and evidence-informed approach to nutrition. Social Media Links: Website: Instagram Facebook Page Fat Loss Blueprint Keywords: #fatloss #weightloss #ghrelin #adiponectin #orexin #protein #ampk #fatlossblueprint #alexleaf #cortisol #circadianrhythm --- Support this podcast: https://anchor.fm/adam-rinde/support
In this episode, I am speaking with Alex Leaf — a nutrition expert, researcher, and teacher of nutrition at the University of Western States. We will talk about the little known link between body composition and fatigue, and how to fix it.
Alex Leaf returns to the show this week after a great episode he did last year, featuring wife Briana Theroux (Episode #187). This time, he's here to talk about his new program which he has put together with Briana and Ari Whitten called "The Fat Loss Blueprint". While there are many components to the program itself, I asked Alex specifically about a few areas that I felt don't get enough mention on the show: circadian rhythms, hormesis, hedonic resets, and the nuance between women's fat loss versus men's. Download, subscribe, share with your friends and please take a moment to leave us an iTunes review. To learn more about Alex's work and to purchase The Fat Loss Blueprint: www.alexleaf.com www.facebook.com/aleaf45 www.instagram.com/alexjleaf To learn more about your host: www.jasonleenaarts.com www.revfittherapy.com www.facebook.com/jason.leenaarts www.instagram.com/jasonleenaarts You can also like our Facebook page at: www.facebook.com/revolutionaryou To purchase my new book, "A Revolution A Day": www.amzn.to/2R9Larx www.instagram.com/jasonleenaarts
In this podcast, I am speaking with Alex Leaf — a nutrition expert, researcher, and teacher of nutrition at the University of Western States. We will talk about the little known link between body composition and viral infections. In this podcast, Alex will cover: The sixth highest cause of death in the US How your body composition influences your risk of disease The link between obesity and chronic low-grade inflammation How chronic low-grade inflammation impacts on your ability to fight off infections The benefits of weight gain How society facilitates overweight and obesity The power of happiness at every size
Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living
Hello good people, we have a fun one today covering a lot of things. We covered so much we didn’t even get to all the stuff I initially wanted to talk to Alex about. He had 2 good blog posts on Time Restricted Feeding and why we definitely should not restrict protein for longevity that we unfortunately didn’t get to. A little news before we jump in - I joined Low Carb Denver as a speaker at the last minute. People are apparently pretty worried about this Corona Virus thing and some speakers dropped out. I am not worried, especially because of my super robust immune system due to eating a nutrient dense Sapien diet. If there’s anyone else out there with herculean health please join us in Denver this weekend, the flights are cheap. I also may be getting some free conference live streaming codes courtesy of Food Lies film supporter Amanda if you want to reach out to me. You’ll be able to watch all the action from the warm safety of your home. Alex Leaf has a masters in nutrition, a teacher for the University of Western States’ Human Nutrition and Functional Medicine master’s program and was a writer and researcher for Examine.com He has a great blog where he breaks down topics simply and cites a bunch of studies to back it up. He’s very into the evidence based approach to nutrition science and has some interesting takes on things. This wasn’t a debate, but it could have been. I try to continually bring on people I don’t necessarily agree with to make sure we hear all sides of things and don’t get trapped in one way of thinking. I was pretty agreeable with him in retrospect which is what always seems to happen when I’m hosting a podcast. I realized after he was a proponent of standard diet advice - lean meats & dairy, eggs and fish as well as complex carbs. This is the thing - this can work for people and does fit within the Sapien Framework. Many bodybuilders still do this with success. The vast majority of athletes do this with success. When I was training for the Decathlon last year at UCLA this is what the athletes were doing (for all sports) and yes, they had top professionals using evidence based principles to advise them. The athletes thought I was insane for eating almost no carbs and doing a decathlon. So the story is, yes, you can be ok doing this and you can have whole carb sources (preferably not grains) We later get into cholesterol. I don’t mean any disrespect, but Alex is not a cholesterol expert and please don’t take his opinion on LDL as a fact or something I agree on. There’s many guests in the past that have spoken on why LDL is not harmful including Ivor Cummins, Dave Feldman, Dr. Bret Scher, Dr. Paul Saladino, and next week Dr. Aseem Malhotra will be talking about this as well. So again, so I don’t end up in an echo-chamber I heard what Alex had to say. I still don’t think it holds much water. I’ve been reading/listening to Dr. Malcolm Kendrick for quite a while and a great episode just popped up on Paul Saladino’s podcast with him about the real cause of heart disease and how LDL is not the problem. So listen to that one if you want to learn even more. Anyway, there’s a lot of other good stuff in this one so take a listen. If you want to support this podcast and get some amazing grass finished, sustainably raised, beyond organic meat head to http://nosetotail.org and get it delivered to your door. We will be getting the epic beef bacon back in stock next week. We have the high omega 3 pork and chicken that are fed a special diet. We also have the classic true superfood - the primal ground beef with liver, heart, kidney, and spleen mixed in. We have one that’s 30% organ meat where you can taste those delicious nutritious bits and one that’s 5% if you're not quite ready for the big leagues. You can also support the show on http://Patreon.com/peakhuman and get the super detailed extended show notes and the private videos of some of my recipes/meal prep and my two 15 minute exercise routines. These aren't available anywhere else. Thanks so much and don't forget the free-est way to support the show is to share with family & friends and give it a review on the podcast app. Really appreciate each and every one of you! Here’s Alex. BUY THE MEAT NosetoTail.org Support me on Patreon! http://patreon.com/peakhuman Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES BUY THE MEAT NosetoTail.org Support me on Patreon! http://patreon.com/peakhuman Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg
Question: Do you think there are true non-responders to creatine, or do you think that those apparent non-responders have some defects in methylation that makes typical doses of creatine sufficient only for other needs. Alex Leaf would be a great person to ask about this and he's not here right now… [Alex appears] Alex, so Jen's question is are there true non-responders to creatine or do you just think that non-responders likely have some defect of methylation. It means the typical doses of creatine are only sufficient for their needs. Alex: I don't think that methylation is going to be relevant here. When you look at responders and non-responders, the difference seems to be in their ability to uptake creatine into muscle cells from the serum. So, it's very unlikely be related to methylation and it has to probably do with differences in creatine transporter abilities across cell membranes. This Q&A can also be found as part of a much longer episode, here: https://chrismasterjohnphd.com/podcast/2019/02/24/ask-anything-nutrition-feb-17-2019/ If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a
Question: Does mixing carbohydrate with fat cause people to get fat because of the Randle cycle? There's a theory floating around on the internet that mixed diets are more fattening than low-carb or low-fat diets because of the metabolic competition between glucose and fatty acids. I don't believe this to be true because, in the context of isocaloric diets, mixed diets don’t seem to be more fattening than low-carb or low-fat diets. Isocaloric diets are important for understanding physiological cause and effect, but they interfere with the real-life practical understanding of something. We want to use isocaloric science to study the academic question of, physiologically, are carbs and fat more fattening when combined than not combined. But, in real life, people eat more food on a mixed diet than they eat on a low-fat or low-carb diet. I think someone who says mixed diets are more fattening because of the Randle Cycle is totally misunderstanding this. They are more fattening because of the hyperpalatability factors that Stephan Guyenet has explained. Also, they probably are more likely to cause metabolic harm because of what Alex Leaf has explained about the Randle Cycle in his post, “Why you may reconsider buttering your potato” at Superhumanradio. He was arguing that you don't want to put butter on your potato because you have substrate competition between glucose and fatty acids, which makes it more difficult to clear the glucose from your blood and causes a compensatory higher insulin response. I'm not so insulin-centric that I believe that you necessarily always want to be minimizing your insulin response, and I definitely know that I have friends and colleagues who disagree with me on that, but I just don't view any disease, including type-2 diabetes, as a problem with hyperinsulinemia. The short of it is that the more you mix carbs and fat in your diet, the more likely you are to overeat. You don't necessarily overeat, but it's way more probable because it's hyperpalatable. The more you mix carbs and fat, the more you don't specialize in one or the other. What's the most efficient thing to do? If you eat a high-carb, low-fat diet your body specializes in burning carbs, you eat a high-fat, low-carb diet your body specializes in burning fat — and you're not going to do either of those as good if you're eating a mixed diet. Can you do them good enough? Often times, but if you have metabolic problems you might want to try a low-carb or a low-fat diet so you can specialize and be more efficient with your metabolism, because if you have metabolic problems whatever you're doing isn't working for you right now.
SHR # 2423 :: Is There Really A Difference Between Organic Grass-fed And Conventional Beef? - Alex Leaf, MS CISSN - We all pay more to eat grass-fed beef because we believe that its better for us than conventional beef. But is it really?
SHR # 2423 :: Is There Really A Difference Between Organic Grass-fed And Conventional Beef? - Alex Leaf, MS CISSN - We all pay more to eat grass-fed beef because we believe that its better for us than conventional beef. But is it really?
On May 25, members of the CMJ Masterpass joined me, Chad Macias, Danny Lennon, and Alex Leaf in a live Zoom meeting to ask us anything about sports nutrition, and here’s the full recording! We talk about things like: Is there a risk of depleting histidine with beta-alanine supplementation? What’s the best form of fuel to use during a workout? Candy, or something else? Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? Is AMPK the primary regulator of mitochondrial biogenesis in muscle, and does it matter? Can riboflavin help with exercise performance? Why the post-workout anabolic window DOES matter, and why you should NOT eat too much protein BEFORE lifting. Take BCAAs, or just eat protein? Should athletes cycle caffeine, and does it matter if they are fast or slow oxidizers? Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? Transdermal carnosine (Lactigo) for fibromyalgia, the role of glutamate and neurotoxicity in fibromyalgia and delayed-onset muscle soreness (DOMS), and my own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. Maximizing muscle growth and optimizing performance on a low-protein diet. Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine), especially the purpose of increasing exercise tolerance. How important are refeeds for dieters? Carbohydrate periodization for endurance athletes? Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response? Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly? For muscle growth, what generally applies to everyone? All this and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: 02:54 Is there a risk of depleting histidine with beta-alanine supplementation? 08:40 What’s the best form of fuel to use during a workout. Candy, or something else? 19:17 Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? 22:55 Is AMPK the primary regulator of mitochondrial biogenesis in muscle or are there other important pathways that need to be considered and which can be targeted by nutrition in addition to endurance training? 28:43 Can riboflavin help with exercise performance? 39:30 Why the post-workout anabolic window DOES matter. 44:26 Does the form of HMB matter? 49:07 Why you should NOT eat too much protein BEFORE lifting. 54:34 Take BCAAs, or just eat protein? 59:13 Summarizing the things that help with muscle growth. 1:00:28 How should caffeine be cycled if being used to enhance weightlifting performance and/or weight loss? Is there a difference for fast or slow metabolizers of caffeine? 1:04:25 More on caffeine 1:09:30 Caffeine for weightlifters 1:14:30 Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? 1:20:42 Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? 1:24:34 Transdermal carnosine (Lactigo) for fibromyalgia. My own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. 1:30:04 The role of extracellular glutamate and neurotoxicity driving DOMS and fibromyalgia. 1:31:46 Recommendations for maximizing muscle growth and optimizing performance on a low-protein diet. 1:41:59 Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine) especially the purpose of increasing exercise tolerance. 1:52:24 How important are refeeds for dieters? 1:54:42 Carbohydrate periodization for endurance athletes. 1:59:12 Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response? 2:08:27 Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly?
This is part 2 of the pantothenic acid Mastering Nutrition podcast. Pantothenate is also known as vitamin B5! It supports your mood, mental health, skin clarity, energy, sleep, and comfort. Alex Leaf and I team up again, this time to how to get B5 from foods and supplements, and how to know when you’re getting enough. When you aren’t getting enough, you may suffer from fatigue, apathy, discomfort, uneasiness, or pain. You may get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse may get higher than you’d expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. The best test for measuring B5 status is urinary pantothenic acid. Currently, the only place I know where to get this is the Great Plains OAT test. Hopefully someone will offer it as a standalone. Blood tests are not very useful.
Pantothenic acid is vitamin B5. You use it to make coenzyme A, a molecule that is central to energy metabolism, most famous for forming acetyl CoA, which lies at the intersection of all anabolic (building up) and catabolic (breaking down) reactions. Alex Leaf and I team up again, this time to tackle B5. This is what happens when you don’t have enough: You get fatigue apathy, discomfort, uneasiness, or pain. You get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse gets higher than you’d expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. Much of this can be explained by pantothenic acid’s role in working all of this magic: We use it break down fat, protein, and carbohydrate for energy. We use it to synthesize fatty acids, ketones, and cholesterol. We use it to synthesize all of the steroid hormones, including the sex hormones, the glucocorticoids that regulate blood sugar, and the mineralcorticoids that regulate electrolyte balance and blood pressure. We use it to regulate our use of iron properly, including preventing its accumulation in the brain, where it can cause neurological damage. We use it to make melatonin, which tells our body it’s time to sleep. We use it to make acetylcholine, a neurotransmitter involved in learning, memory, and cognitive performance during periods of sustained, focused attention. We use it to make mucin, which lubricates the eyes, ears, nose, mouth, vagina, penis, and internal organs. We use it to regulate the fasting/feeding cycle by flipping on the genes for autophagy during fasting and flipping on the genes for repair and antioxidant defense during feeding. We use it for quite a few other things too, like the detoxification of some drugs; the synthesis of hemoglobin to prevent anemia; switching on the urea cycle to help us burn protein for energy cleanly; using folate to synthesize DNA, all the major vitamin-derived carriers in the system of energy metabolism, and glycine, an amino acid that acts as a calming, sleep-promoting neurotransmitter, stabilizes blood sugar, and supports collagen synthesis to make your bones strong and your skin smooth. Burning fat only requires 20% more B5 than burning carbs, which is small compared to how these macros affect riboflavin requirements, However, under conditions of stress you can burn carbohydrate without any B5 at all and you cannot do that with fat. In mice with severe deficiencies of coenzyme A, ketogenic diets dramatically worsen the neurological effects of deficiency. Although pantothenic acid is named for its presence everywhere and in everything using the Greek word “pantos,” and the common dogma is that no one is deficient, Alex and I make the case in this two-part podcast that suboptimal pantothenic acid status might just be the norm. And the crazy thing? Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day. Plus, why the FOOD forms might be superior to anything you can get in any supplements on the market. In part 2, to be released on July 5, we’ll cover how to get pantothenic acid in foods, blood tests, and supplements. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode you will find all of the following and more: 00:37 Cliff Notes 14:02 Symptoms of experimentally induced pantothenic acid deficiency 15:57 It is thought that pantothenic acid deficiency doesn’t occur naturally. 18:59 Experiments inducing pantothenic acid deficiency 26:06 Signs and symptoms of suboptimal pantothenic acid status 26:54 Is there pantothenic acid toxicity? 30:52 Hypothetical problems of taking high doses of pantothenic acid 31:53 What pantothenic acid is 35:28 Comparisons to niacin and riboflavin 37:14 Roles of coenzyme A 46:02 Roles of 4’-phosphopantetheine 48:12 Burning fat requires 20% more vitamin B5 than burning carbohydrate; and why in the context of severe deficiency of B5 or impairment in the metabolism of B5 a high-fat diet could have devastating consequences. 53:09 The importance of the ratio of acetyl-CoA to free CoA in regulating many metabolic pathways 01:01:02 There are metabolic disorders, such as fatty acid oxidation disorders, that compromise the pool of coenzyme A. 01:03:03 Synthesis of coenzyme A 01:06:47 How coenzyme A synthesis is regulated 01:11:38 Degradation of coenzyme A 01:15:44 The physiology of pantothenic acid absorption 01:25:29 A 2015 paper showed that 4’-phosphopantetheine can cross cell membranes via passive diffusion. 01:29:00 The physiology of pantothenic acid transport in the blood 01:32:11 Cellular uptake of pantothenic acid from the blood 01:33:21 Tissue distribution of pantothenic acid 01:36:00 There may be a particularly high need for pantothenic acid in adolescence. 01:37:01 Mothers actively transfer pantothenic acid to their fetuses and into their milk at their own expense. 01:39:29 Pharmacokinetics of supplementation 01:48:20 A case for why food is superior to supplements for vitamin B5 01:52:41 Inborn errors of coenzyme A metabolism include pantothenate kinase-associated neurodegeneration (PKAN).
Have a fungal infection? Here’s how the combination of tanning beds and riboflavin might help. This is speculative, but worth trying for many people. Make sure to talk to your doctor about any infections you have and anything you’re doing to treat them. Tune in for the details! This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your “MTHFR” is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your “MTHFR” is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758
Do you sunbathe or use tanning beds? If so, you might need more riboflavin. Tune in for the details. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your “MTHFR” is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your “MTHFR” is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin
Should you use niacin to lower your blood lipids? For every seven people that this saves from heart disease, three get diabetes. This episode covers alternative strategies to achieve the same effect of niacin on blood lipids without the risk of diabetes. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin
Here’s why the best test for niacin status is HDRI’s NADH/NADPH, how to use it to calculate the niacin number, and what numbers you should be aiming for. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food
Do women need more niacin than men? The RDA says they need less. But the evidence suggests otherwise. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds
Are your whole grains and seeds good sources of niacin? That depends on you prepare them! Whole grains have 80-90% of their niacin locked up, and seeds have 40% of their niacin locked up. This episode covers how to free the bound niacin. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin
I am joined this week by nutrition coach, Briana Theroux and nutrition researcher, Alex Leaf, on the topics of body acceptance, fat shaming and health at every size. Several months ago, Alex made a post on social media with regard to body acceptance and it got a lot of feedback both positive and negative. We dive into the nuance of these topics in today's episode. There are so many different avenues we could have taken these ideas and I think you'll find the perspectives here worth diving further into. To learn more about Briana, please visit her website at www.brianatheroux.com or you can find her on Facebook at www.facebook.com/brianatheroux and on Instagram at www.instagram.com/liftheavybreatheeasy To learn more about Alex, visit his website at www.alexleaf.com and check out his research work at www.examine.com He can also be found on Facebook at www.facebook.com/aleaf45 where you can also see the original post referenced in this episode. To learn more about your host, check out www.jasonleenaarts.com and www.revfittherapy.com You can also like our Facebook page at www.facebook.com/revolutionaryou Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.
Ever wonder if you need more niacin? This episode covers the signs and symptoms of niacin deficiency as well as the reasons you’d be likely to become deficient. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/
Nicotinamide riboside (NR) is the best form of niacin to take for anti-aging benefits. BUT… it could sap your creatine supply, making you weaker, hurting your digestion, or causing you to get depressed. AND it could mess with your dopamine, giving you “sticky brain” syndrome, causing negative thoughts and emotions to get stuck in your mind. How do we protect against this? It all comes down to dose, frequency, timing it with meals, and making sure you have enough methyl donors. Tune in for the details. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ I don’t have an affiliate relationship with Niagen, but I have one with Amazon, and if you would like to purchase the recommended product in a way that offers me a small commission to support the free work I put out at no extra cost to you, you can use this link: https://chrismasterjohnphd.com/amazon/niagen Here’s a Twitter exchange I had with Charles Brenner, who patented and distributes that product, in which he ignored all my points about creatine: https://twitter.com/ChrisMasterjohn/status/1102389284798107651 https://twitter.com/CharlesMBrenner/status/1102394681550360578 The studies Brenner conducted showing NR causes massive excretion of methyl groups: https://academic.oup.com/ajcn/article-abstract/108/2/343/5051210 https://www.ncbi.nlm.nih.gov/m/pubmed/27721479/ My original video, Why You Should Be Careful With Niacin and Nicotinamide Riboside: https://chrismasterjohnphd.com/2018/07/26/careful-niacin-nicotinamide-riboside/ Start Here for MTHFR and Methylation: https://chrismasterjohnphd.com/methylation The recent videos on niacin and NAD: https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/
In part 1 we covered what niacin is and why you need it. Here’s part 2, where Alex Leaf and I cover blood tests, foods, and supplements! How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence shows women need *more* than men. Why eating enough protein is so essential, yet so unreliable as a way of boosting niacin status. How the niacin in your coffee, seeds, and grains is all locked up and unavailable, and how to release it through proper preparation. Do you drink light roast or dark roast? You may either hate or love this episode… or you might just switch coffees. Should we take high-dose niacin to lower cholesterol? Alex has a theory on how we can do that without getting diabetes.
On February 17, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talked about lots and lots of things: using the Oura ring to measure HRV and optimize athletic performance and recovery, what to do in the context of diabetes if T3 doesn’t increase your heat production, whether keeping warm with clothing has health benefits if you can’t get your body temperature up, what to do about high morning glucose, how to get rid of heavy metals, how to repair bone, what vegans should do to get arachidonic acid levels up, zinc and copper supplementation, kale and spinach smoothies, blood donation when your transferrin saturation is high but your ferritin is low, dealing with a high resting heart rate, lots of questions on organic acid markers, how estrogen can mess up vitamin B6 markers even in men and when that means you should lower your protein intake, whether combining carbs and fat makes people fat, how many eggs to eat a day, how the nutritional needs of children are special, vitamin A toxicity in and out of pregnancy, creatine non-responders, intermittent fasting hurting sleep… This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral …. and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition 8:24 What to do, in the context of diabetes, if T3 supplementation does not increase heat production? 17:03 If you can't get your body temperature up to normal, will wearing more clothing to keep warm improve health? 19:40 What to do about elevated morning blood glucose in the mid 90s. 21:38 What are my thoughts on detoxing heavy metals? 23:36 What nutrients are needed to break down old, damaged bone and build new, healthy bone? 28:06 What should an ethical vegan with low delta-6 desaturase activity do to bring low arachidonic acid levels up to normal? 30:20 How to manage the zinc-to-copper ratio and what to do if zinc and copper are both low-normal when supplementing with 15 mg of zinc and 1 mg of copper. 34:20 How to lower a resting heart rate in the 80s or 90s. 37:00 Is a daily green smoothie with spinach or kale a risk because of thallium, goitrogens, oxalates, or other concerns? 39:20 For someone who is homozygous for the H63D allele of the iron- and hemochromatosis-related HFE gene, if ferritin is low but transferrin saturation is high, should they still donate blood? 48:20 For someone who is taking 45 mg of vitamin B6 as P5P but has xanthurenate, kynurenate, and quinolinate high in the urine as markers of vitamin B6 deficiency, and who is a man with high estrogen, what should they do? 56:18 What to do if taking biotin and yet beta-hydroxyisovalerate is elevated. 57:17 What to do if gamma-tocopherol levels are low-normal while taking 100 IU/d of alpha-tocopherol. 59:30 Does mixing carbohydrate with fat cause people to get fat because of the Randle cycle? (continued at 1:21:00) 1:03:35 Do children need less nutrients than adults because they have lower body weights, or do they need more nutrients than adults because they are growing faster? ( 1:07:12 What to do for a five-year-old who is unusually exhausted, and how to assess their nutritional needs. (Brief followup at 1:35:50) 1:09:30 Concerns about vitamin A intake during pregnancy. 1:12:24 How to use an Oura ring to monitor HRV and optimize recovery and performance. 1:15:40 What are "parent essential oils"? Should we get these instead of cold-water fish oils? Response to Brian Peskin’s theory. 1:21:00 More on whether the combination of carbs and fat makes people fat as a result of the Randle cycle. 1:29:00 Matt stone and the "overdeification" of vitamin A. Or, are there many people who are vitamin A deficient? Hypersensitivity reactions, fatty liver, overzealous use of cod liver oil, and other concerns. 1:35:50 How to deal with the fact that blood tests for nutritional status aren't adapted to children. 1:37:05 How much fatty fish to eat. 1:38:05 Nutritional strategies for glucose 6-phosphate dehydrogenase (G6PDH) deficiency. 1:42:58 If berberine lowers LDL-C and total-to-LDL-C but raises ApoB, what does this mean? 1:45:50 How to interpret the pattern of high citrate, low cis-aconitate, low glutamate, and high glutamine. (Followup at 1:53:05) 1:47:20 What do I think about Loren Cordain, his views on salt and dairy, and his opinion of Chris Kresser? 1:53:55 What to do about acne that gets worse with stress and better with cardio? 1:55:37 For MTHFD1, PEMT and MTHFR, should I be supplementing choline? 1:56:13 How to bring up low levels of arachidonic acid. 1:57:17 Using blood tests to determine whether you should increase your calcium intake. 1:57:45 Alex Leaf answers a question about creatine non-responders and methylation. 1:59:22 Could neurotransmitter levels be artificially low on the Genova ION panel if you fasted for 24 hours before having samples taken? 2:00:07 When to take tryptophan on a ketogenic diet. 2:00:52 When should you take creatine, if you don't have an MTHFR SNP? 2:01:30 My thoughts on PQQ and CoQ10 supplements. 2:02:02 What to do when high selenium levels won't come down, even if you've stopped supplementing. 2:02:24 Is four eggs a day too much? 2:03:05 Are low total omega-6 levels on the ION panel a cause for concern? 2:03:50 What to do about high arsenic. 2:04:24 What to do about fungal infection suggested by elevated D-arabinitol. 2:05:33 Migraines and twitching caused by coffee that responds to electrolytes. 2:09:55 What to do if signs and symptoms of zinc deficiency persist despite taking 75 mg zinc gluconate per day. 2:11:35 What to do if intermittent fasting beginning before 3:00 PM hurts sleep. 2:13:55 What to do about high-normal TSH and no diagnosis of a thyroid disease.
Riboflavin is the ultimate fat-burning nutrient. It makes even a bad MTHFR work right, and it keeps you looking young and beautiful forever. Here’s everything you need to know about why you should manage your riboflavin status and how to do it. In this podcast I join with Alex Leaf of Examine.Com. I focus on what riboflavin is and what it does, while Alex focuses on riboflavin supplements. Going into this podcast I changed my mind about three important things: While I had always discussed riboflavin as relevant to methylation and MTHFR, I had kept it in the back seat in my methylation protocol. Half way through recording this podcast I realized that it really deserves a front seat in my MTHFR protocol. In fact, it may be the case that there’s nothing wrong with the common MTHFR polymorphisms at all and that they only appear to hurt MTHFR activity because most of us aren’t getting enough riboflavin. And why aren’t we? Liver. Liver. We just have to eat liver. In Testing Nutritional Status: The Ultimate Cheat Sheet, I had included HDRI’s erythrocyte glutathione reductase activity test as test for assessing riboflavin status. After doing the research for this podcast, I am now convinced that this test is only reliable as a marker of riboflavin status when the lab tests the enzyme activity with and without the addition of riboflavin, which HDRI doesn’t do. I will be revising the cheat sheet soon to rely solely on LabCorp’s whole blood riboflavin test for assessing riboflavin status. I have, for years, believed that riboflavin 5’-phosphate (aka, flavin mononucleotide or FMN) supplements are better than plain old riboflavin, especially for people who are hypothyroid or have low adrenal status, since these conditions impair the activation of riboflavin to it’s 5’-phosphate form. After doing the research for this podcast I now believe that for healthy people it makes no difference and that for people with small intestinal pathologies, the cheaper, less fancy, plain old “riboflavin” is likely to be more effective. In this podcast we being by considering the fictional stories of people who seem to have little in common. We then explain their stories by looking at the signs and symptoms of riboflavin deficiency. We consider the science of what riboflavin is, how it is used by the body, what it does for us, how to have great riboflavin status, and how to become deficient. We round this out with an extensive discussion of riboflavin supplementation. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: Riboflavin Show Notes 00:37 Introduction 01:46 Three things that I’ve changed my mind about while doing the research for this podcast 04:24 Cliff notes 14:13 Three stories of riboflavin deficiency 18:05 Signs and symptoms of riboflavin deficiency 21:31 Speculative symptoms of suboptimal riboflavin status 23:49 Chemical properties of riboflavin 27:22 Medical applications: infants with jaundice, eye surgery for keratoconus, and treatment of fungal keratitis 30:38 Chemical structure of riboflavin, flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD) 33:02 Riboflavin’s roles in the body: energy metabolism, the antioxidant system, methylation, detoxification, and other nutrient interactions 34:03 Riboflavin’s roles in energy metabolism 39:33 How the different macronutrients (carbohydrate, fat, and protein) affect the riboflavin requirement differently 46:05 Riboflavin’s role in the antioxidant system 50:12 Riboflavin’s roles in the methylation system 52:29 Riboflavin’s interactions with other nutrients: vitamin B6, niacin, and iron 55:47 Riboflavin’s roles in detoxification 57:44 Other riboflavin-dependent enzymes include NADPH oxidase, monoamine oxidase, and protein disulfide isomerase. 59:31 The physiology of riboflavin absorption 01:02:31 The physiology of riboflavin utilization and the importance of magnesium, ATP, thyroid hormone, adrenal hormones, and protein 01:06:43 The gold standard marker of riboflavin status is the erythrocyte glutathione reductase activity coefficient (EGRAC). 01:12:11 LabCorp’s whole blood riboflavin test, normalized to the concentration of blood hemoglobin, is the closest commercially available equivalent to the EGRAC. 01:14:02 Why urinary glutaric acid is not a specific marker of riboflavin status 01:14:54 Measuring riboflavin status should be done after an overnight fast, and biotin does not interfere with the test. 01:15:54 How the RDA for riboflavin was established 01:22:02 How much riboflavin is needed to optimize riboflavin status and maximally suppress the EGRAC? 01:27:25 Why high doses of riboflavin might be beneficial in cases of suboptimal magnesium, energy, thyroid, or adrenal status 01:31:04 Dietary sources of riboflavin 01:36:39 Free riboflavin is found in milk, fortified flours, and many riboflavin supplements. 01:38:55 Riboflavin is destroyed by light. 01:41:16 Riboflavin is produced in the colon, but it is unknown how much this contributes to systemic riboflavin status. 01:43:55 Factors that interfere with riboflavin status and utilization 01:51:02 Genetic defects in riboflavin metabolism and transport 01:53:50 How common is riboflavin deficiency and suboptimal riboflavin status? 01:58:36 Riboflavin supplementation for iron deficiency anemia 02:00:29 The relationship between riboflavin and the MTHFR C677T polymorphism and effects on homocysteine and blood pressure 02:09:32 Riboflavin supplementation and exercise performance 02:14:30 Whether or not riboflavin supplementation could impair adaptations to exercise 02:18:25 Riboflavin supplementation for migraines 02:25:06 Rapid fire questions 02:25:21 Does it matter whether we take free riboflavin or riboflavin 5’-phosphate? 02:26:51 Should riboflavin be taken with food? 02:30:28 How often should you take riboflavin? 02:32:20 Does it matter if you take riboflavin in one dose or divided doses? 02:33:13 Are there any adverse effects of riboflavin supplements?
Alex holds a master’s degree in Nutrition from Bastyr University. He is a full-time researcher at Examine.com involved in updating the supplement database, editing ERD articles, and blogging about nutrition. Alex also teaches young minds about human nutrition and functional medicine at the University of Western States. He enjoys blending the scientific aspects of nutrition with the pragmatic realities of life to help others achieve their goals. In This Episode We Discuss Potential controversies in how protein influences human health Hypothesis of protein restriction (and methionine restriction) benefitting longevity via impact on mTOR and AMPK Extrapolating animal data to humans: limits and conclusions Does protein restriction actually increase human lifespan? How do we balance the potential benefit of protein restriction with the known benefits of high-protein intakes for muscle mass and function? Are high-protein intakes detrimental for gut health and/or the gut microbiome? How other dietary components can mitigate the negative impacts of protein on gut health How cooking methods may influence the imapct of protein-rich foods on health Knowing the potential risks of a high-protein diet Cost:benefit analysis of protein intake Support the podcast at: patreon.com/sigmanutrition
There is so much noise about food, health and nutrition but how do you consolidate and learn from it? Above all, what kind of information is relevant and what is just clickbait fodder? In this episode, we go beyond the headlines and behind the scientific abstracts into the depth of nutritional and health science especially since we now have so many dietary protocols ranging from carnivory to veganism. This is one educational gem and a must-listen with Alex Leaf whom we can describe as the "Encyclopedia of Nutritional Science". Bio: A certified sports nutritionist and personal trainer, Alex Leaf holds a master’s degree in Nutrition from Bastyr University. He is a full-time researcher at Examine.com involved in updating the supplement database, editing ERD articles, and blogging about nutrition. Alex also teaches young minds about human nutrition and functional medicine at the University of Western States. He enjoys blending the scientific aspects of nutrition with the pragmatic realities of life to help others achieve their goals. Time Stamps: 13:05 – How did you get into the world of nutrition & research? 16:08 – How can we improve nutritional education in colleges? 19:05 – What do you look at when evaluating a study? 21:25 – Explanation different types of nutrition studies. First up: What are “Case Studies”? 25:12 – Second up: What are “Observational Studies”? 28:17 – Third up: What are “Randomized Controlled Trials”? 31:00 – Fourth up: What is “Meta-Analysis”? 33:16 – Data manipulation and other red flags to watch out for in a study 38:54 – How can the general public find correct information instead of being lost in a sea of conflicting clickbait news headlines? 45:28 – What areas of nutrition research should Ketogeek focus on? 47:48 – Importance of overfeeding studies 51:36 – Should you dismiss a study because of “Conflict of Interest”? 55:54 – Why claims about “Mycotoxins” in coffee are probably junk 58:04 – What supplements work and what may be useless? 59:37 – Importance of supplement dosage and how not to waste money 1:01:32 – Black pepper and nutrient-nutrient interaction to maximize supplement effect 1:05:55 – How new supplements are created, synergy of ingredients and downside of green tea extract. 1:07:41 – What commons supplements have helpful or inhibitory effect? 1:09:46 – How can studies be improved or cost less? 1:11:23 – How strong and reliable is the evidence from app-driven data? 1:15:52 – Veganism, Carnivory and caution with anecdote driven diets 1:22:21 – Are there other diets that help with autoimmune conditions and what is “argument from ignorance”? 1:27:02 – The truth about fasting and are there any benefits to fasting when matched for caloric intake? 1:32:08 – Do people compensate for eating less during the fasting period and gain weight instead? 1:35:19 – Definition of “fasting” and does coffee break fasting? 1:37:33 – What would you do with a billion dollars and what superpower would you like to have? Guest Links: Website: https://alexleaf.com/ Facebook: https://www.facebook.com/aleaf45 Examine: https://examine.com/ Ketogeek Links Shop Energy Pods Amazon: https://www.amazon.com/Ketogeek-Chocolate-Energy-Organic-Vanilla/dp/B07B88S36J Ketogeek Ghee on Amazon: https://www.amazon.com/dp/B07B29HM3D Ketogeek Merchandise, Ghee & Energy Pods: https://ketogeek.com/collections Ketogeek Newsletter Sign Up: https://ketogeek.com/pages/sign-up Shop Energy Pods: https://ketogeek.com/collections/energy-pods Wholesale: https://ketogeek.com/pages/wholesale
Legendary Life | Transform Your Body, Upgrade Your Health & Live Your Best Life
Choosing the right foods is one part of eating healthy—but how you prepare them also plays a role. Did you know that higher cooking temperatures can create chemical reactions among amino acids, creatines, and sugars — reactions that may produce dangerous compounds that can damage our DNA. Sounds confusing? We invited nutrition expert Alex Leaf to explain how cooking oils, cooking methods, and household chemicals can affect your health based on the latest research. Plus, he will share his nutrition hacks to help you cook for the biggest health benefits. Listen Now! Get the full show on:
This week on Low Carb Conversations with Leah Williamson and Guests we are joined again by our special guest co-host Marty Kendall along with Alex Leaf, researcher at Examine.com and Mike Julian who has a passionate interest in nutrition and one of the Admins of Optimising Nutrition. Sit back and relax while Leah and Marty discuss the latest news headlines with special guests. This week on the show Leah, Marty, Alex and Julian discuss Roy Taylor's intensive weight loss diet for type 2 diabetics that totals about 825 calories a day. Can this really work? The next article brings up the topic again for protein. We hear Alex and Mike's thoughts around this and around exogenous ketones. Make sure you listen in to get all the facts. 12 Weeks on a Strict Liquid Diet Program Reverses Diabetes How Too Much Protein is Bad for Ketosis If you would like to keep the conversation flowing and share your thoughts on the discussion join us in the Low Carb Conversations Facebook Discussion Group.
Glycine can you sleep, stabilize your blood sugar, improve your joint health, keep your skin beautiful, and do much more. It's a little amino acid with a big impact on your health. This episode is a panel discussion between Dr. Chris Masterjohn, Alex Leaf of Examine.Com, and Vladimir Heiskanen, covering everything you need to know about glycine. The best way to get glycine is from hydrolyzed collagen. Great Lakes offers the best balance of quality, transparency, and price. Vital Proteins, while more expensive, uses enzymatic digestions rather than heat to hydrolyze the collagen, and some people find that their digestion tolerates Vital Proteins but not other brands. Some people respond better to pure glycine. For these cases I recommend Bulk Supplements pure glycine powder. It has the same sweetness as sugar and can be used as a sweetener. You can view the show notes for this episode at chrismasterjohnphd.com/49. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. If you purchase it by Wednesday, January 9, you can turn in your proof of purchase at any point in the future while my consultations are available to get $30 back on a single consultation or $100 back on a Health and Wellness Package. Get it now! This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount! This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10
How should we think about science? What is it good for? How much weight should we give to one particular study? Can you really cherrypick studies to 'prove' anything? We talk about all that good stuff in this episode with a real cool list of people. Whom are... Alex Leaf, MS, CN, CISSN, CPT Researcher - Examine.com Nutritionist - Leaf-nutrition.com Adam Tzur from sci-fit.net www.sci-fit.net (The Science of Fitness) https://www.facebook.com/TheSCIFIT Geoff Futch: -Graduate Teaching Assistant at The University of Texas at Austin -Adjunct Professor at St. Edward's University - Online Course Facilitator at University of Western States - Content producer to 'Musings of a Fitness Intellectual' https://www.facebook.com/FitnessMusings/
Sound familiar? Isn’t that representative of the basic Paleo narrative since forever? What if it’s all wrong?
© 2020-2025 Ivy Podcast Discovery LLC
