Podcast appearances and mentions of josh turknett

06To submit a question for us to answer on the podcast, go to brainjo.academy/question. The book: Anyone Can Play Music, by Josh Turknett, MD To subscribe to The Better Brain Fitness newsletter and get our Guide and Checklist to essential blood tests and nutrients, go to: betterbrain.fitness. To learn more about how you can boost brain fitness with neuroscience-based musical instruction, head to brainjo.academy.  Intro and Outro music composed and produced by Julienne Ellen.   

Dr Tommy Wood is a neuroscientist, a performance coach and – his words – an elite professional nerd. He's also Hintsa's head scientist for motorsport. Formula 1 drivers operate at the peak of physical and cognitive performance. Tommy describes the key lessons we can take from how F1 drivers train to push our own limits, and why it could hold the secret to holding off cognitive decline as we get older.Tommy hosts his own podcast ‘Better Brain Fitness' with Dr Josh Turknett.You can also watch episodes on YouTube. We love performance, which is why we've also launched ainslie + ainslie – the first supplement brand to be developed inside an elite sports team. Now available for everyone. Find out more at http://www.ainslieainslie.com Hosted on Acast. See acast.com/privacy for more information.

In this episode of the Better Brain Fitness podcast, Drs. Josh Turknett and Tommy Wood discuss ketosis, fasting, and their effects on brain health. Topics explored include: Hhow muscle mass and physical activity influence carbohydrate thresholds in ketosis The impact of fasting and caloric intake on cognitive function, and A comparison of the enefits of fasting vs. exercise for overall brain health    To submit a question for us to answer on the podcast, go to brainjo.academy/question. To subscribe to The Better Brain Fitness newsletter and get our Guide and Checklist to essential blood tests and nutrients, go to: betterbrain.fitness. To learn more about how you can boost brain fitness with neuroscience-based musical instruction, head to brainjo.academy.  Intro and Outro music composed and produced by Julienne Ellen.   

This week's episode is all about learning to play music.I've been listening back to the interviews I've done over the past 3 years and so many of them touch on some really core stuff when it comes to being a musician. All of it has helped me at one point or another, so I thought I'd put together a compilation of some of my favourite bits. There's something in here for everyone, whether you're just starting out or you've been playing for years and just need some inspiration or encouragement.Whether you've listened to all of these before, or you're new to the podcast, this grab bag of ideas and inspiration has something for you, no matter where you are on your musical journey (which is a key theme of these conversations).You're going to get tips and advice from some of the leading figures in acoustic music and a couple of writers who have amazing insights to share.You'll be hearing from Bryan Sutton, Sierra Hull, Scott Nygaard and Stephen Mougin, as well as best selling author Oliver Burkeman and author and neuroscientist (and banjo player!) Josh Turknett.You'll also hear (briefly!) from me.I got so much from listening back to these and I hope you find something to inspire you too.Here are links to the full interviews these came from, in case you missed them, or just want to listen again.Josh TurknettBryan SuttonSierra HullStephen MouginScott NygaardOliver BurkemanHappy picking!MattSend a message to Bluegrass Jam Along! (Don't forget to include your name so I know who you are!) Support the show===Thanks to Bryan Sutton for his wonderful theme tune to Bluegrass Jam Along (and to Justin Moses for playing the fiddle!)- Sign up to get updates on new episodes - Free fiddle tune chord sheets- Here's a list of all the Bluegrass Jam Along interviews- Follow Bluegrass Jam Along for regular updates: Instagram Facebook - Review us on Apple Podcasts

Join Dr's Mike Mallin, Tommy Wood, and neurologist Josh Turknett as they explore cutting-edge strategies to prevent cognitive decline and maintain brain health. Discover how personalized approaches using genetic insights and lifestyle modifications can help you future-proof your brain. The discussion includes the benefits of lifelong learning, the role of ketones and psychedelics, and the critical importance of social connections. Whether you're looking to enhance cognitive resilience or address early signs of impairment, this episode offers valuable insights and practical tips. Key Topics: Personalized prevention strategies. Genetic and epigenetic factors in brain health. Building resilience through learning and skill acquisition. Benefits of ketones and psychedelics. Managing mild cognitive impairment.

For this week's episode I'm doing something I don't normally do - reposting an old interview. In fact, I don't think I've ever done it before. The reason I'm doing it is that so many of us make resolutions at this time of year to practice more, play better or just improve on our instruments. My guest in this interview has some wonderful advice on all of those things. My guest for this one is Josh Turknett, author of the fantastic book 'The Laws of Brainjo - The Art & Science of Molding a Musical Mind'.Josh's book is all about how our brains work and, specifically, what that means for learning to play an instrument (any instrument, not just banjo). It's crammed with interesting stuff but, most importantly, with practical advice on what we should do when we practice.Josh covers how we can train our brains to learn a new skill, why how  we practice matters just as much as how much we practice and, crucially, what the ideal length of a practice session should be (I think you'll like the answer!)If you haven't heard this, it's a real must listen. If you have, it's worth listening again (I did just that, which is what reminded me it's such good advice and why, ultimately, I'm sharing it again).Stuff covered in the episodeJosh's site - Brainjo AcademyJosh's Book - The Laws of Brainjo Josh's Better Brain Fitness podcast Support the show===- Sign up to get updates on new episodes - Free fiddle tune chord sheets- Here's a list of all the Bluegrass Jam Along interviews- Follow Bluegrass Jam Along for regular updates: Instagram Facebook - Review us on Apple Podcasts

 Well, this has been Bowen's “Banjo Summer.” In early June, he dropped in to visit Paul Callicoat at Route 60 Music and, on a whim, Charlie traded an old guitar he had for a shiny new five-string that he spied on the wall there. Charlie didn't know a thing about banjo, but he started watching some videos he found on YouTube from the remarkable Dr. Josh Turknett and his “Brainjo Academy.” He practice a bit every day and has been having an absolute ball. Now, we don't think he'll ever been an especially proficient player — honestly, banjo seems to be something you could study the rest of your life and still have more to learn — but… well, we remember a line in an old song that said, “I can be the doctor 'til the doctor comes…” We think the same could be said about banjo players. Here, from a recent rehearsal, was Charlie's first bit of banjocity with the band, on a great old Tommy Thompson tune.

We have great memories of attending folk festivals over the years. One of the fondest is the time we heard the original Red Clay Ramblers back in 1977. That was just a few years after that great old band formed, and it drove up to play a festival in Grayson County, Ky.We in the fledgling Flood had bought The Ramblers' new album, and we were simply blown away by its second track. How astounding it was to discover that one of the best new songs about West Virginia was recorded by a North Carolina band. What??! Only when we dug a little deeper did we find out why that song was so good. "Twisted Laurel" — the title track of The Ramblers' 1976 disc — was written by none other than Tommy Thompson, who was born and raised just a few miles away from us in St. Albans, WV. Today we still remember that summer night in Grayson, sitting on the ground in the front of the stage and hanging on every single note Tommy sang. Ever since then, "Twisted Laurel" has been deep in The Flood's own musical DNA.Celebrating TommyNative son Tommy Thompson is lovingly remembered in The Mountain State. In fact, he was posthumously inducted into the West Virginia Music Hall of Fame in October 2011. As the announcement at the time noted, “After a stint as a Coast Guard officer in New Orleans where he heard many of the great old-time jazz players and was introduced to Cajun music, Thompson entered the graduate program in philosophy at the University of North Carolina at Chapel Hill in 1963. He divided his time between five-string banjo and academia.”By 1966, Tommy was deep into old-time tunes with the Hollow Rock String Band. When that group dissolved five years later, Thompson continued performing locally and at folk festivals, including the prestigious gathering at Union Grove, NC, where in 1971 he took first prize in the World Champion Old-Time Banjo contest.That same year, back in Chapel Hill, Tommy joined fiddler Bill Hicks and multi-instrumentalist Jim Watson to form The Red Clay Ramblers, which he would anchor for the next 22 years. In those decades, the band did a lot more than play at little festivals like our Grayson, Ky., gathering. The group toured North America, Europe, the Middle East and Africa, doing four separate U.S. State Department tours. In 1974, The Ramblers began its long involvement with American musical theater, writing and performing in a number of off-Broadway plays. The group's music also was featured on Garrison Keillor's “A Prairie Home Companion,” in Sam Shepard's work, and on TV shows such as Northern Exposure and Ryan's Hope.Originally, The Ramblers stuck with the tunes they learned from 78s by pioneers like The Skillet Lickers and Charlie Poole. However, they quickly tired of this and developed a style that Thompson once called "new-timey music; a bridge that connects the past and present."Their approach was simple. "We like to make a big noise,” as Thompson put it. “We're entertainers, not preachers or poets. We get people hopping, laughing and feeling good."The year 1985 found the band in New York, performing incidental music for Sam Shepard's A Lie of the Mind. They later collaborated with the playwright on two of his films, Far North (1989) and Silent Tongue (1993).But by the time the latter was released, it was clear that Tommy was experiencing serious health problems. Diagnosed with the early stages of dementia, he was forced to retire from performing in 1994. Twenty years ago this year, at age 66, he passed away.Our Take on the TuneWell, this has been Bowen's Banjo Summer. At the beginning of June, on an impulse, Charlie got a five-string from Paul Callicoat at Route 60 Music and started studying the videos and audios of Dr. Josh Turknett of Brainjo Academy.He's still learning — probably always will be (an old song says, “I can be the doctor ‘til the doctor comes” and that also applies to banjo pickers) — but after three months he was ready this week to try this bit of banjocity with The Flood at its weekly rehearsal. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit 1937flood.substack.com

Godelieve is nu 368 dagen migraine- en medicatievrij dankzij haar ketogene leefstijl.In deze aflevering vertelt zij over hoe zij na een hele hevige migraine aanval besloot dat het roer om moest en zij overstapte op een ketogeen dieet. Dit deed zij met hulp van ketotherapeut Floor van Leeuwen. Luister naar hoe ze dat heeft aangepakt, wat het haar allemaal heeft opgeleverd en hoe ze er nu mee omgaat.De boeken die Godelieve noemt zijn van Josh Turknett.Met Robert de Vos kwam al eerder een podcast uit over migraine. Luister die aflevering hier.Zoek je ook goede begeleiding bij je ketogene leefstijl, kijk dan op de website bij de Ketoprofessionals. Of begin vandaag nog met het Keto Leefstijl Programma. Wil je een kickstart maken, meld je dan aan voor de eerstvolgende Keto Switch Challenge.Godelieve vind je op LinkedIn.Disclaimer:De informatie in deze podcast is informatief bedoeld en kan geenszins beschouwd worden als medisch advies.

Hi everyone.This is another Food For Thought episode and it centres around the idea of perfection.  Chris Eldridge said something recently that made me think about letting go of the idea of playing perfectly - I had an experience at a jam this week that really made me understand what he meant.Have a listen and feel free to head over to Bluegrass Jamalong's Instagram or Facebook and tell us what you think!If you haven't read the Brainjo book I mentioned in this episode, I'd really recommend it. Here's the interview I did with Josh Turknett, who wrote it, to give you a sense of what it's about.Happy picking.

Here's the final interview of the year! My guest for this one is Josh Turknett, author of the fantastic book 'The Laws of Brainjo - The Art & Science of Molding a Musical Mind'.Josh's book is all about how our brains work and, specifically, what that means for learning to play an instrument (any instrument, not just banjo). It's crammed with interesting stuff but, most importantly, with practical advice on what ewe should do when we practice.Josh covers how we can train our brains to learn a new skill, why how we practice matters just as much as how much we practice and, crucially, what the ideal length of a practice session should be (I think you'll like the answer!)Enjoy!Stuff covered in the episodeJosh's site - Brainjo AcademyJosh's Book - The Laws of Brainjo 

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

Our guest today is Dr. Josh Turknett, the author of “The Migraine Miracle” and “Keto for Migraine,” two books that have helped thousands of people use a holistic approach to end their chronic migraines. Josh is often referred to as “public enemy number one to migraines” everywhere. He is a neurologist, musician, author, and entrepreneur. He has more than two decades of experience in the field of cognitive and behavioral neuroscience. Josh practices medicine in Atlanta at the Turknett Center for Neurology and Cognitive Enhancement. In today's episode, we talk to Josh about his own history with migraines and how migraine is a common and complex neurological disorder that includes a genetic component. Josh earned a bachelor's degree in cognitive neuroscience from Wesleyan University, an M.D. from Emory University, and completed his residency training at the University of Florida. In addition to his medical practice, Josh also is the founder of Brainjo, a company that creates educational resources that utilize a system of instruction based on the science of learning and neuroplasticity. He's a musician who plays in the band The Georgia Jays and teaches people to play the clawhammer banjo, fingerstyle banjo, fiddle and ukulele. As if he didn't have enough to do, Josh also is the president of Physicians for Ancestral Health and the chief medical officer for humanOS, which was recently acquired by Restore Hyper Wellness. Josh also is the host of the Intelligence Unshackled podcast, which explores the many ways that human potential is constrained and how people can go about optimizing it. Show notes: [00:03:22] Dawn opens the interview asking Josh about his mother's struggles with migraines. [00:04:59] Dawn asks Josh how old he was when he first started having migraines. [00:06:15] Ken asks Josh how he first became interested in science. [00:08:24] Dawn asks Josh how he ended up in the Connecticut at Wesleyan University for his undergraduate degree. [00:09:35] Ken asks if Josh knew he wanted to major in neuroscience when he first arrived at Wesleyan or if that was a later decision. [00:10:49] Dawn asks if it is true that Josh's girlfriend at the time played a role in his decision to move back to Atlanta to go to medical school at Emory after his undergrad. [00:11:55] Dawn asks what motivated Josh to attend the University of Florida for his residency after being a lifelong Gator-hater. [00:14:39] Ken mentions that despite all the hype around neuroscience when the field was emerging, the last major breakthrough in neurology was in the ‘90s with the discovery of triptan drugs for migraines. Ken asks if we have made any major neurological advances since then, and if not, why? [00:17:41] Ken asks Josh what he would suggest to today's neurology residents and neuroscience graduate students who might want to avoid the recent failures of the modern approaches to treating neurological disease. [00:19:57] Dawn explains that a migraine is a complex neurological disorder affecting 15 to 20 percent of the population, with many subtypes including a genetic component. Dawn asks Josh what is currently understood about the genetic component of migraines. [00:21:28] Ken asks Josh at what point in his career did he decide to specialize in migraines. [00:23:17] Dawn asks Josh to explain to people who have not suffered from migraines what it feels like to experience a cascade of symptoms such as numbness, tingling, visual disturbances, nausea, vomiting, dizziness, fatigue, and blinding headaches. [00:25:15] Ken asks Josh what the difference is between cluster headaches and migraines. [00:26:49] Dawn mentions that people can start to feel the onset of a migraine 48 hours before the pain sets in, a phase called the prodrome. Josh explains what the prodrome is and what its symptoms are. [00:28:03] Dawn mentions the fact that the pain of a migraine is preceded by an aura,

Happy Friday.This week's Food For Thought is inspired by Dr. Josh Turknett's book on how to learn the banjo (it's great for any instrument - not just banjo). If you haven't read it I highly recommend it. To give you an idea of how good this book is, Bryan Sutton recommended it to all his students...and also bought a copy for Sierra Hull!  Josh also offers a great free download and video that gives you 9 great ways to practice based on the principles in the book. It contains a visualisation technique that Bryan used to help learn the parts from Bela Fleck's new album!Have a listen, then head over to Bluegrass Jamalong's Instagram or Facebook and tell us what you think!Happy picking.

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

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

This week I talk to Josh Turknett MD. Josh is a board certified neurologist that has pivoted multiple times in his career, but has consistently utilized his in-depth knowledge of neurology and neuroscience in whatever venture he tackles.  Josh received his BS in neuroscience from Wesleyan University and his MD from the prestigious Emory University School of Medicine located in Atlanta, Georgia.  Josh has multiple best-selling books including The Migraine Miracle.  His most recent book is The Laws of Brainjo: The Art and Science of Molding a Musical Mind. If you would like more info on Josh, or the Brainjo Academy please follow the link brainjo.academy. Now please enjoy my conversation with Dr. Josh Turknett... He prefers Josh... 

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

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

We are joined on the show today by Dr. Josh Turknett. Dr Turknett graduated from Emory University School of Medicine, did his residency in neurology at the University of Florida. He is the author of two books: The Migraine Miracle and Keto For Migraine. In this episode we discuss the evolutionary approach to the optimal human diet and ketosis, the multi-variable causes of chronic migraines and other diseases, the importance of the role of the microbiome in understanding migraines and ketosis, Epilepsy and Alzheimers, the impact of caffeine on someone suffering from migraines, the relationship between stress and migraines, and physician-entrepreneurship. For more information, please see the links below. Thank you for listening!   Links:   Dr. Josh Turknett: The Migraine Miracle Book Keto For Migraine Book Ancestral Doctors Dr. Kristin Baier: Website Dr. Tro Kalayjian:  Website Dr. Brian Lenzkes:  Website

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

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

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

ทุกวันนี้มีเทรนสุขภาพใหม่ๆมาให้ลองมากมาย บางทีเราลองอันนี้ดี แป๊บเดียวก็เลิก มีตัวใหม่มาก็มาลองทานแต่พอหมดก็ไม่ได้ซื้อต่อ จะว่าไปการดูแลสุขภาพก็เหมือนกิจกรรมต่างๆในชีวิต ที่เราจะต้องมาจัดลำดับความสำคัญเสียหน่อย จะได้รู้ว่าควรจะมุ่งโฟกัสไปที่จุดไหน ดร.กวาง และ ดร.จุ๋ม แขกรับเชิญจะมาคุยไอเดียเรื่องนี้ให้ฟังกันครับ ตารางการจัดการเวลาแบบกล่อง 4 กล่องที่เรียกกันว่า eisenhower box ใช้ในการตัดสินใจเรื่องสำคัญโดยแบ่งความสำคัญ และความเร่งด่วนของเรื่องต่างๆ แล้วเราจะเอาหลักการนี้มาใช้กับการดูแลสุขภาพได้อย่างไร มาฟังไอเดียจาก คุณหมอ Josh Turknett ซึ่งเป็นหมอนักประสาทวิทยาชาวอเมริกัน เค้านำเสนอโมเดล 4 กล่อง เอาไว้จัดลำดับความสำคัญของการดูแลสุขภาพ เน้นเรื่องที่ทำแล้วได้ประโยชน์สูงสุด

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

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

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

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

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

CH banjo and guitar | Josh Turknett version

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

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

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

Today we’re excited to share another Pathways story with you! We are joined by Musical U member Sharilynn Horhota. Before her engineering career and three children, Sharilynn was headed towards becoming a professional flute player. Now she has returned to the flute in a surprising way.   Sharilynn has been sharing her journey on her Musical U Progress Journal. The Progress Journal, or PJ, is a system we use inside the Musical U site for members to share their progress, ask questions, and get feedback and support from the Musical U team and Musical U community. Sharilynn has made fantastic use of her PJ so we had some sense of her interesting backstory and all the cool activities she’s been up to - but as you’ll be hearing, Musical U is just one part of all the resources she’s been drawing on and all the ways she’s been stretching herself since returning to flute.   In this conversation we talk about:   • How studying Alexander Technique in Finland let her feel much freer in her playing and opened up her sound • The specific resources and exercises that have helped Sharilynn start to improvise, and in a way that feels like she is truly expressing herself, rather than just improv-by-numbers following chord tones. • And the two clever variants on traditional exercises, scales and long notes, which she now gives her flute students to help them improve faster and enjoy practicing more.   Part of the intention with this Pathways series is to share stories of music learners who are perhaps more relatable than the world-leading experts we’re so fortunate to have the chance to interview here on the show. But we’re not sure Sharilynn quite fits that bill, because as you’ll discover, she is one seriously impressive music learner! You will surely find a lot to relate to in her story - and pick up some handy ideas and pointers that you can apply in your own musical journey.   Have you picked up useful ideas or techniques in your own musical journey so far that you think could inspire or help others on their path of exploring their musicality? Get in touch by dropping an email to hello@musicalitynow.com! We are always looking for new guests for Pathways and would love to share your story next.   Subscribe For Future Episodes! Apple Podcasts | Android | Stitcher | RSS | YouTube   Full Show Notes and Transcript: Episode 216   Links and Resources • The Complete Guide to The Alexander Technique • Michael Lake - Alto Bone • Aimee Nolte Music • Musicality Now - Explaining the Musical Ear, with Aimee Nolte • Jeffrey Agrell books • Musicality Now - Making Improv a Game, with Jeffrey Agrell • David Reed - Improvise For Real • David Reed - Sing the Numbers • Musicality Now - How to Improvise For Real, with David Reed • Brent Vaartstra - Learn Jazz Standards • Musicality Now - How to Stop Doubting and Start Performing, with Brent Vaartstra • Learn Jazz Faster - How To: 25 Great Ways To Maximize Your Jazz Improvisation Practice • Musicality Now - Boosting Musical Brainpower, with Josh Turknett   Enjoying the show? Please consider rating and reviewing it! Click here to rate and review

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

Owaves Wellness Planner Josh Turknett, MD is a trained neurologist, author, host of the Unshackled Intelligence Podcast, and the founder of the Brainjo Collective. Not only has he authored books on migraines, he is also the leading light in enhancing human cognition and human potential. As featured on www.owaves.com Episode 29: Josh Turknett, MD, Founder of Brainjo Collective

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

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

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

Today’s interview is among the most fascinating we’ve had on the show to date. We’re joined by Dr. Josh Turknett, the neurologist, best-selling author and musician behind “Brainjo” - a music-learning methodology which originated on banjo but applies across all instruments, and which is designed to leverage modern scientific insights on how the brain actually learns.   At the Brainjo Center for Neurology & Cognitive Enhancement Josh tackles the question “Is it possible to take any ordinary adult brain and turn it into the brain of a musician?” - and finds strong evidence that the answer is a resounding “Yes!”   He is also the host of the terrific Intelligence Unshackled Podcast, which focuses on how to optimise the health and function of the brain, including its capacity to learn and change itself.   If you’ve ever wondered how exactly the brain learns new things, or whether your music-learning process is really dialed in to help you learn as quickly and enjoyably as possible - you are going to absolutely love this one.   In this conversation Josh shares: • A completely new way to think about how you’re spending your music practice time • An explanation of how to use visualisation to help you improve faster - and when exactly to do that visualisation. • The “labyrinth technique” to focus your practice time on what will deliver the biggest impact.   We also talk about how playing by ear on banjo is - and isn’t - different from other instruments, how playing complex music by ear actually works, how the adult brain compares to the child’s brain for learning - and a whole lot more.   You will come away with several new ideas that change how you think about your music learning.     Subscribe For Future Episodes! Apple Podcasts | Android | Stitcher | RSS | YouTube   Full Show Notes and Transcript: Episode 195   Links and Resources • The Immutable Laws of Brainjo • The Immutable Laws of Brainjo - Why Anyone Can (and should!) Learn To Play By Ear • The Immutable Laws of Brainjo - The Secret To Staying Motivated • The Immutable Laws of Brainjo - The Advantages of Having an Adult Brain • The Immutable Laws of Brainjo - The Most Important Skill You Probably Never Practice • Intelligence Unshackled Podcast • Intelligence Unshackled - Why You Should Embrace Your Ineptitude • David Epstein - “Range: Why Generalists Triumph in a Specialized World”   Enjoying the show? Please consider rating and reviewing it! Click here to rate and review

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

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

Welcome to the From Atlanta to Broadway podcast, where parents of a Broadway hopeful delve into triple threat musical theater training, varied career paths in the Broadway realm, the college audition process, Broadway shows, and more. Also look for local training options, audition, and shows. In this introductory episode you’ll meet your hosts Jenny and Josh Turknett to learn about why the podcast was created and what you can expect from upcoming episodes! Sign up for our mailing list to hear about local training opportunities, must-see shows, and so that you never miss an episode: http://www.atlantatobroadway.com/ .  And don't forget to SUBSCRIBE to the podcast in your podcast player. Connect with us on social media:  Facebook (where we share LOTS of resources about training programs, camps, shows, etc.): https://www.facebook.com/atlanta2broadway/ Instagram: https://www.instagram.com/atlanta2broadway/   @atlanta2broadway Email us:Do you have questions you’d like explored or guests to suggest for the podcast? Give us a shout at atlanta2broadway@gmail.com!  

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

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

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

In this introductory episode of the Intelligence Unshackled podcast, your host Dr. Josh Turknett explains its origins, what to expect, and the ways in which human intelligence is constrained in today's world.  Click here to review the key points, and view the links and transcript from this episode.  Click here to learn more about The Brainjo Collective, a community of lifelong learners.  

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

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

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

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

Welcome to this week's episode. Today we are going to explore a topic that really we haven't explored enough, and that is learning about music. We all know that music is so good for our brains, and we know that there are so many benefits to learning a musical instrument besides looking cool at parties. But how do we do it? And more importantly, how can we do it faster and more effectively? Well today we are joined by Josh Turknett. He is the author of The Migraine Miracle. We talk a little bit about that, but more importantly, he's a neurologist and he's the author medical editor for The Journal of Evolution and Health. And, on top of all that, he's a musician and instrumentalist. He's the founder of Brainjo, which is a system of musical instruction that really incorporates the Science of Learning and Neuroplasticity. And he's just all around a pretty interesting guy. In this episode, we talk about learning, we talk about migraines a little bit, and then we go into and kind of geek out on the learning behind music. Can anyone learn how to play music? How can you accelerate your learning of music?  How does it influence your brain? How does it change your brain? It does take us a little while to warm up and really get into the super nitty gritty of it, but I think it is going to inspire you and I think you're definitely going to learn a lot. I certainly got an incredible idea for how I could dramatically improve my memorization of new musical pieces.... And it was this common sense thing that I never thought of. Hope you guys enjoy it!

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

Greenback Cuttthroat Trout (starts at 6:06)  Colorado has always been a state of nature lovers, which is why, in the era of our great great grandfathers, citizens even designated an official state fish. It’s the Greenback Cutthroat Trout that thrived in the mountain streams above Boulder and Denver. Colorado wildlife officials had long assumed that Greenback Cuttthroat Trout still live in our mountain streams. The problem is, they were wrong. Through a complex set of Sherlock Holmes investigations begun in recent years, scientists at CU-Boulder figured out a “fish switch" decades ago, meant Greenback Cutthroat Trout were missing from our streams, and possibly extinct. Since then, we have much better news about the fish that “almost” got away.  In this feature, How on Earth’s Shelley Schlender, speaks with CU-Boulder biologist, Jessica Metcalf. (To access photos of greenback cutthroat trout go to http://photography.colorado.edu/res/sites/news/ and type “cutthroat” in the search box.) Migraines (starts at 14:28) One of the most painful conditions to suffer through is a migraine headache.  Sometimes, these headaches begin with strange visual auras or loss of vision; sometimes they’re accompanied by nausea.  Most of all, they’re a head-splitting pain.  Interestingly, these headaches are rare among the world’s few remaining hunter-gatherer populations.  In contrast, they’re common in modern western life.  Roughly 10% of Americans have suffered from a migraine headache.  One of the people who used to suffer from them frequently is a medical doctor with advanced degrees in neurology.  He’s Doctor Josh Turknett.  Dr. Turknett used to get 60 migraines a year - on average, that’s over one a week.  As a board certified neurologist, Turknett treated the migraines of his clients, and his own migraines, in typical medical ways - urging people to drink enough water, get enough sleep, avoid too much stress, try to figure out triggers, such as maybe foods or smells, and to take strong medications when the headaches got unbearable.  For Turknett, his whole life changed dramatically when he made a basic lifestyle change that he believes many neurologists and migraine sufferers overlook.  In his own case, his change meant that the number of migraines he suffers these days has gone from around 60 headaches a year, down to only two or three. While his approach is controversial, Turknett believes it could help many, perhaps most, migraine sufferers.  How on Earth’s Shelley Schlender caught up with Turknett this weekend at the Ancestral Health Symposium in Berkeley, California, where Turknett was a speaker.  Up next, here’s Neurologist and former big time migraine sufferer, Josh Turknett. Hosts: Kendra Krueger, Joel Parker Producer & Engineer: Joel Parker Additional Contributions: Beth Bennett, Shelley Schlender Executive Producer: Joel Parker Listen to the show:

If you suffer from migraines, you know from experience that prescription medication can only do so much to help relieve your suffering. You also know that your next headache could still strike at any time, and as a result, you may lead a life of fear and trepidation, never knowing when the responsibilities of work and family will once again fall victim to your throbbing skull. Unfortunately, despite the many advances in medicine, there is still no real cure for the migraine headache. In The Migraine Miracle, a neurologist with a personal history of migraines offers readers the revolutionary dietary cure that has worked for him and continues to work for his patients: a diet low in wheat, sugar, and processed foods, and high in organic, protein-rich animal products. The book also explores the link between inflammation, diet, and migraines, and contains a 21-day meal plan to help readers change the way they eat. By following this easy meal plan, millions of sufferers will discover a life free from symptoms—once and for all. The book includes comprehensive, research-based information that explains what the brain goes through during a migraine headache, the phases of the migraine, and how a diagnosis is made. It also explores the risks and benefits of migraine medication, natural remedies for migraines, dietary migraine triggers, and detailed, specific instructions for a migraine-free eating plan If you have tried migraine medicine but have not found real relief, it’s time to try something new. By changing the way you eat, and understanding what foods can trigger your migraine, you can start feeling better longer, without the threat of a migraine always looming over everything you do. About the author: Josh Turknett, MD, is a 2001 graduate of the Emory School of Medicine, a board-certified neurologist, and a clinical researcher in the areas of migraine, stroke, Alzheimer’s disease, and Parkinson’s disease. Turknett maintains a busy neurology practice in Atlanta, GA, and has been recognized twice by www.vitals.com as one of America’s most compassionate doctors. He lives in the metro Atlanta area with his wife Jenny, their two children, and an ever-expanding collection of banjos.