Podcasts about ldl hdl

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In today's episode of the "Fasting for Life" podcast, we discussed the impacts of fasting on cholesterol, highlighting studies that show how intermittent fasting, even with higher carbohydrate intake, can significantly improve lipid profiles by reducing LDL, triglycerides, and increasing HDL. We emphasized that these benefits can occur without significant weight loss and called for a global re-evaluation of cholesterol's role and management. They encouraged listeners to take immediate, actionable steps to incorporate fasting into their routines for better health outcomes. FREE RESOURCE - DOWNLOAD THE NEW  BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our  Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://www.sciencedirect.com/science/article/abs/pii/S2405457718300020 https://pubmed.ncbi.nlm.nih.gov/37297894/ https://pubmed.ncbi.nlm.nih.gov/38276308/#:~:text=Baseline%20LDL%2DC%20was%20384,be%20seen%20as%20health%20advice

Teresa Arrieta erklärt anlässlich ihres am Freitag startenden Medumio Cholesterin Kongresses alles über deine Blutfette: Cholesterin LDL HDL Triglyceride und warum du mit Statinen vorsichtig sein solltest Melde dich jetzt kostenfrei zum Cholesterin Kongress an https://bit.ly/cholesterinkongress Teresa´s Shop für exogene Ketone: https://linkmate.one/link/Teresa Teresa´s Newsletter https://www.strahlkraft.biz/mein-allerbester-newsletter/

You will never look at cholesterol the same again. Please join me for this transformative episode with Chief Nutrition Officer, Bryan Bradford, on the cholesterol conversation. Topics we cover: What is cholesterol and why do we need it? How does cholesterol actually work in our body? What causes our cholesterol to go up? What can we do about it? No need to be nervous for this episode. Bryan breaks down the science in the most simplistic fashion! //COME SAY HI! Instagram: @lifeseasons Website: www.lifeseasons.com //BRYAN BRADFORD https://sunflowershoppe.com/professional-services/ //RESOURCES Supplements: https://lifeseasons.com/product-category/respiratory-immune-health/ Sharing Health and Wellness tips to make thriving and longevity a possibility for you; no matter your circumstances! Please be advised that this is not intended as medical advice. Please consult your health care provider for guidance. ++ want to work together?  email  niki@lifeseasons.com

Trüffelpralinen - Es geht endlich zu Sache! Wir starten in die neue Staffel rund um die Organe des menschlichen Körpers. Den Anfang macht die Leber. Diese Alleskönnerin ist bekannt für ihre tragende Rolle im Stoffwechsel, wobei sie insbesondere beim Lipidstoffwechsel entscheidend ist! In dieser Folge erfahrt ihr, was das mit einer Pralinenfabrik gemeinsam hat und vieles mehr! Hört rein! (00:00) - Aufbau Lipoproteine (05:01) - Lipoproteinklassen (09:07) - Chylomikronen (15:06) - VLDL (19:19) - LDL + HDL (27:28) - "böses + gutes Cholesterin" Für die Inhalte in diesem Podcast übernehmen wir keine Gewähr. Der Podcast kann den Besuch von Vorlesungen nicht ersetzen. Wir empfehlen das Studium von einschlägiger Fachliteratur über den Inhalt des Podcasts hinaus.

Spożycie kurzych jaj należy do jednych z najbardziej kontrowersyjnych kwestii związanych z szeroko pojętą dietetyką. Temat od lat wzbudza burzliwe dyskusje, a opinie w tym zakresie bywają skrajne i sprzeczne. Czasami to , cholesterolowy mit”, a czasami element tożsamy z miażdżycą. Aspekt ten jest jednak nieco bardziej złożony i warto na niego spojrzeć spoza czarno-białej perspektywy. Jak to więc jest z tymi jajami? I czy da się odpowiedzieć na pytanie - ile jajek można jeść w tygodniu? __

Description: ਤਣਾਓ ਸਾਡੇ ਰੋਜ਼ਾਨਾ ਜੀਵਨਾਂ ਵਿੱਚ ਇੱਕ ਆਮ ਕਾਰਕ ਹੈ, ਅਤੇ ਇਹ ਸਾਡੀ ਸਰੀਰਕ ਅਤੇ ਮਾਨਸਿਕ ਸਿਹਤ ਨੂੰ ਵਿਭਿੰਨ ਤਰੀਕਿਆਂ ਨਾਲ ਪ੍ਰਭਾਵਿਤ ਕਰ ਸਕਦਾ ਹੈ। ਹਾਲੀਆ ਅਧਿਐਨਾਂ ਨੇ ਦਿਖਾਇਆ ਹੈ ਕਿ ਤਣਾਅ ਸਾਡੇ ਸਰੀਰਾਂ ਵਿੱਚ ਕੋਲੈਸਟਰੋਲ ਦੇ ਪੱਧਰਾਂ ਵਿੱਚ ਵਾਧਾ ਕਰ ਸਕਦਾ ਹੈ, ਜਿਸਦਾ ਸਿੱਟਾ ਕਈ ਸਾਰੀਆਂ ਸਿਹਤ ਉਲਝਣਾਂ ਦੇ ਰੂਪ ਵਿੱਚ ਨਿਕਲ ਸਕਦਾ ਹੈ ਜਿਵੇਂ ਕਿ ਦਿਲ ਦੀ ਬਿਮਾਰੀ, ਦਿਮਾਗੀ ਦੌਰਾ, ਅਤੇ ਦਿਲ-ਧਮਣੀਆਂ ਦੀਆਂ ਹੋਰ ਸਮੱਸਿਆਵਾਂ। ਜਦ ਅਸੀਂ ਤਣਾਓ-ਗ੍ਰਸਤ ਮਹਿਸੂਸ ਕਰਦੇ ਹਾਂ, ਤਾਂ ਸਾਡੇ ਸਰੀਰ ਤਣਾਓ ਵਾਲੇ ਹਾਰਮੋਨ ਜਿਵੇਂ ਕਿ ਕੋਰਟੀਸੋਲ ਅਤੇ ਅਡਰੈਨਾਲਿਨ ਛੱਡਦੇ ਹਨ, ਜੋ ਮਾੜੇ ਕੋਲੈਸਟਰੋਲ (LDL) ਦੇ ਉਤਪਾਦਨ ਵਿੱਚ ਵਾਧੇ ਅਤੇ ਚੰਗੇ ਕੋਲੈਸਟਰੋਲ (HDL) ਵਿੱਚ ਕਮੀ ਦਾ ਕਾਰਨ ਬਣ ਸਕਦੇ ਹਨ। ਇਸ ਅਸੰਤੁਲਨ ਦਾ ਸਿੱਟਾ ਸਾਡੀਆਂ ਧਮਣੀਆਂ ਵਿੱਚ ਪੇਪੜੀ ਦੇ ਜਮ੍ਹਾਂ ਹੋਣ ਦੇ ਰੂਪ ਵਿੱਚ ਨਿਕਲ ਸਕਦਾ ਹੈ, ਜੋ ਖੂਨ ਦੇ ਪ੍ਰਵਾਹ ਨੂੰ ਸੀਮਤ ਕਰ ਸਕਦੀ ਹੈ ਅਤੇ ਦਿਲ ਦੇ ਦੌਰਿਆਂ ਜਾਂ ਦਿਮਾਗੀ ਦੌਰਿਆਂ ਦੇ ਖਤਰੇ ਵਿੱਚ ਵਾਧਾ ਕਰ ਸਕਦੀ ਹੈ। ਇਸ ਕਰਕੇ, ਕੋਲੈਸਟਰੋਲ ਦੇ ਸਿਹਤਮੰਦ ਪੱਧਰਾਂ ਨੂੰ ਬਣਾਈ ਰੱਖਣ ਲਈ ਅਤੇ ਦਿਲ-ਧਮਣੀਆਂ ਦੀਆਂ ਬਿਮਾਰੀਆਂ ਵਿਕਸਤ ਹੋਣ ਦੇ ਖਤਰੇ ਨੂੰ ਘੱਟ ਕਰਨ ਲਈ ਤਣਾਅ ਦੇ ਪੱਧਰਾਂ ਦਾ ਪ੍ਰਬੰਧਨ ਕਰਨ ਦੇ ਤਰੀਕੇ ਲੱਭਣਾ ਅਤੀ ਜ਼ਰੂਰੀ ਹੈ।

Judy Cho is board certified in holistic nutrition and a certified nutritional therapy practitioner. She works with people to heal the gut through a carnivore elimination diet. She is also the author of Carnivore Cure and host of the Cutting Against the Grain Podcast. In this episode we talked about the carnivore diet, autoimmune protocol, teaching kids healthy habits, and much more! Hope you enjoy it. (00:00:33) Judy's beginnings and passion for nutrition. (00:02:55) Results from the keto diet, from plant-based to carnivore. (00:04:31) Elimination diets, healing the gut. (00:05:58) How long it takes to get results from elimination diets. (00:08:00) Judy's personal story with carnivore and keto, how flexible she is. (00:10:40) Niklas' story with being celiac and paleo. (00:11:34) Thoughts on incorporating fruit and honey to a carnivore diet. (00:15:22) Measures of health: hormones, mood, stools, energy, sleep. (00:18:23) Is fructose consumed by gut bacteria? (00:20:23) Comparison of fructose in fruits and juice, organic fruit, toxins in common fruit and wheat. (00:23:10) Cholesterol, LDL–HDL ratio and the carnivore diet. (00:26:48) Risks and side effects of statins. (00:29:00) Calcium-Score Screening Heart Scans, interpreting the score. (00:30:54) High iron, ferritin levels on the carnivore diet. (00:32:00) How certain nutrients in raw dairy can help with excess iron (00:33:15) Differences between men and women carnivore / are there differences between - when it comes to carnivore (00:35:29) Including organs in the right proportion and eating grass fed beef. (00:39:00) Carnivore for weight loss. (00:41:00) Thoughts on vegetables and antioxidants. (00:45:17) Is it boring to be full carnivore and having no plants? (00:47:00) Alcohol, sleep. (00:48:22) Treating autoimmune conditions with the carnivore diet, anti-nutrients that worsen them. (00:53:28) Implementing the carnivore or paleo diet with kids. Niklas' family experience as well. (00:56:23) How avoiding snacking can help stabilize insulin and, in turn, weight loss. (00:58:33) Recommendations for carnivore on a budget

Today we are zeroing in on the two lipoproteins that are the key players of a lipid panel – LDL and HDL. We have all heard that there is good and bad cholesterol – but what is it that makes them good or bad? Are all LDL and HDL created equal? Last week we talked broadly about what exactly cholesterol is and why it matters. We went in depth about cholesterol synthesis, the role it plays with our hormones, why we need cholesterol – though of course it has to be in balance. We discussed that cholesterol cannot travel throughout the body on its own – it needs a friend. We are jumping into the deep end and today's show will hopefully open your eyes to all of the things in healthcare we are not usually looking at – which may in fact be the biggest influence with regards to our cardiovascular health! Just a quick disclaimer that this podcast is meant for educational purposes only and is not meant to diagnose or be a substitute for medical advice from your practitioner. ** Follow me on Instagram: https://www.instagram.com/thefunctionalnursepractitioner/ ** Level up your products: https://www.ewg.org/ewgverified/ ** Find a certified Functional Medicine Practitioner: https://www.ifm.org/find-a-practitioner/ ** Interesting articles for more information** Biochemistry, LDL Cholesterol: https://www.ncbi.nlm.nih.gov/books/NBK519561/ Role of HDL-Associated Proteins and Lipids in the Regulation of Inflammation: https://www.intechopen.com/chapters/53776 Glycation Reduces the Stability of ApoAI and Increases HDL Dysfunction in Diet-Controlled Type 2 Diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5800833/ Antioxidative activity of high-density lipoprotein (HDL): Mechanistic insights into potential clinical benefit: https://www.sciencedirect.com/science/article/pii/S2214647417300326 HDL Particle Subspecies and Their Association With Incident Type 2 Diabetes: The PREVEND Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8118359/ Is High Serum LDL/HDL Cholesterol Ratio an Emerging Risk Factor for Sudden Cardiac Death? Findings from the KIHD Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453685/pdf/jat-24-600.pdf Overview of OxLDL and Its Impact on Cardiovascular Health: Focus on Atherosclerosis: https://www.frontiersin.org/articles/10.3389/fphar.2020.613780/full Oxidized Low Density Lipoprotein: https://www.sciencedirect.com/topics/medicine-and-dentistry/oxidized-low-density-lipoprotein Physiological and pathological implications of cholesterol: https://www.imrpress.com/journal/FBL/19/3/10.2741/4216 Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/ Serum Cholesterol Levels and Risk of Cardiovascular Death: A Systematic Review and a Dose-Response Meta-Analysis of Prospective Cohort Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316578/

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I'm a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Australia, like the rest of the western world, has a heart problem. Over 9 million people around the world die from heart disease every year. Every 10 minutes, someone in Australia suffers a heart attack. And 21 lives are lost daily because of it. The devastating fact in all of this is…  Every one of those cases could have been prevented.

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: are covid vaccines causing persistent covid? Podcast Questions: 1. Sodium Nitrite [18:20] Dana says: Good morning! I just listened to your episode from 12/23. I have had a long-standing, perplexing question about sodium nitrite/nitrate, and it relates to the recent episode. Since I was 14, I've had a sensitivity to processed meats that contain sodium nitrite/nitrate (ham, lunch meat, salami, hot dogs, etc). It creates a vascular migraine headache with a aura of visual disturbances and sometimes hemiparesis. I can stop the progression with aspirin, so I'm confident it's vascular. The perplexing part, is that it never happens if I eat vegetable high in nitrite/ nitrates, or meats that are cured with celery powder that is high in nitrite/nitrates. Any thoughts on how these are different?   2. High fasted blood glucose/high cholesterol [20:56] Jackie says: Hey there! Long term listener, first time e-mail-er. I've been low carb for the better part of the last 5 years and had some success in maintaining a 40lb weightloss with those eating habits. However, after 2 surrogate pregnancies accompanied with IVF and exogenous hormones over the last 3 years, I'm struggling to get back to my pre-pregnancy weight. Looking for answers I had some labs done, expecting a thyroid issue, to find high fasted glucose levels (99-101) and elevated bilirubin. I'm fine after eating, my glucose sits at about 74-84 2 hours after eating pretty consistently. I'm just not sure why all of a sudden I'm showing poor insulin management in the mornings on an empty stomach? My BMI is 34- which I know isn't ideal and I'm working on it- but after hormones the weight doesn't seem to want to come off. I'm 30 years old. My doctor said “make some lifestyle changes and we'll keep an eye on it.” So much help there! Wondering if that might be attributable to my dis-regulated blood glucose levels. Would appreciate your insight on the matter! Any thoughts as to what I can try to get my blood sugar back to normal before it spirals out of control? I'm debating on a CGM but not sure if it would be of help? Also, my cholesterol came back high at 212. LDL/HDL ratio of 3. Triglycerides are 66. In the low carb world what does this mean, as in the standard medicine world it's not great- not sure if it's the same. Thank you for your time and all the knowledge you bring to optimizing health! You're truly changing the world.   3. Keto Breastfeeding [26:55] Juliana says: Hi Robb and Nikki, I've been listening to your show for about a year now and I love the breadth of topics you cover. I know sometimes you joke that people my age are not interested in what you have to say, but I want to let you know we are very interested. I share your podcast all the time and people my age love it. With my second baby I was diagnosed with GDM and was on my way toward type 2 diabetes post partum. My blood sugar levels were out of control and I kept adding on weight. I found keto and completely changed my life. I lost 40 pounds before getting pregnant with our 3rd baby. With our 3rd baby I was very strict and ate less than 50 carbs/day and had an extremely healthy pregnancy with no GDM this time. I am now 10 weeks post partum of my 3rd baby. After having the 3rd baby I gave myself a ton of freedom (ie any/all carbs). It was a celebration of all my hard work for 2 years. Now at 10 weeks post partum I tried to go back to my very low carb way of eating and within 48 hours I got soo soo soo sick, it very much felt like keto flu. I would like to note that I had an LMNT each day and salt my food generously with redmonds. I got scared because breastfeeding is the most important thing for me. I went back to having carbs to undo the sickness, but I would prefer a low carb way of eating if I could get there. I take magnesium and dessicated liver and vitamin D and LMNT. I also did not restrict calories, I am very familiar with the keto diet and I made sure I had plenty of fat and calories. I'm curious as to what ketosis does to our overall hydration levels and possibly breast milk supply? I know you recommend LMNT for breastfeeding moms, so I was hoping you might have some insight on low carb diets and breastfeeding. I'm willing to suffer through the keto flu but I'm terrified of it hurting my milk supply. I also read that breastfeeding lowers glucose levels and am curious if that may have had an interaction and intensified the keto flu. I forgot to take my morning fasting numbers. I'm a 33 year old female and my weight is totally irrelevant because I just had a baby Thank you for any insight you might have! Thank you, Juliana Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don't. Click here to get your LMNT electrolytes Transcript: You can find the transcript at https://robbwolf.com/2022/12/30/nitrite-sensitivity-trouble-after-hormones-keto-breastfeeding-thrr136/

心血管疾病，包括心臟病發作和中風是全世界死亡率最高的疾病，而心臟病是美國人的頭號死因。 一名治療過數千名患者的心臟病專家認為，最常見的健康問題之一是高膽固醇，但解決方案並不總是來自可能有副作用的藥丸。 民以食為天，飲食直接影響著人類的健康。 人們吃的食物在保持低膽固醇水準方面起著重要作用，最好的是不必要對飲食進行大量限制。 儘管飲食中的膽固醇含量差異很大，但只要對飲食習慣進行一些微小改進，就可以顯著降低LDL膽固醇——即導致動脈脂肪堆積的『壞』膽固醇。 低密度脂蛋白（LDL）又被稱為「壞膽固醇」，會將膽固醇帶到細胞中，過量的膽固醇會在動脈壁中形成。 高膽固醇是心臟病的主要危險因素，並與從心臟病到糖尿病等嚴重健康情況有關。 今天就為大家介紹四種食物，可以説明降低膽固醇並保持心臟健康。 1. 燕麥片和燕麥麩，燕麥含有大量纖維，包括可減少消化系統中膽固醇吸收的可溶性纖維。 一般來說，纖維也有助於避免胰島素升高，胰島素升高導致壞膽固醇水準提高。 一項研究顯示，每天增加10克纖維攝入量，可以將心臟病發作風險降低14%，將死於心臟病的風險降低27%。 2. 杏仁，2018年的一項研究發現，杏仁可以降低LDL膽固醇，同時保持甚至增加HDL（好）膽固醇，這種膽固醇有助於從血液中清除其它形式的膽固醇。 如果不喜歡杏仁，其它已被證明可以改善膽固醇水準的（食物）選擇，還包括榛子、澳洲堅果、核桃和開心果。 3. 奇亞籽。 奇亞籽提供大量必需的omega-3脂肪酸。 即使每天增加1克這些健康脂肪的攝入量，心血管問題的風險也會降低16%。 雖然omega-3脂肪酸對低密度脂蛋白（LDL）的影響相對較小，但它們可以説明提高高密度脂蛋白（HDL）膽固醇，並説明降低甘油三酯。 4. 西蘭花研究表明，食用蔬菜與降低患心臟病的風險之間存在聯繫。 尤其是西蘭花富含可溶性纖維，這對高膽固醇有奇效。 其它降低膽固醇的蔬菜還包括菠菜、球芽甘藍和羽衣甘藍。

Huberman Lab Podcast Notes Key Takeaways Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Don't fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong doseIt's possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macrosIt's no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activityFocus less on sugar and more on fiber: sugar doesn't have any positive health benefits but if you're controlling calories and maintaining fiber intake you will likely achieve balance – don't go wild on sugar but don't focus on restriction because you'll likely end up bingingThe more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn't need to metabolize lean tissue“If you do what's easy in the short term, your life will be hard; if you do what's hard in the short term, your life will get easier.” – Dr. Layne NortonBottom line on seed oils: you're better off monitoring oil intake from a caloric standpoint but there doesn't seem to be enough evidence to demonize seed oilTip: keep saturated fats within 7-10% of daily caloric intakeThere's no hack for doing hard things! You can't out-supplement hard training and eating well – enjoy the processRead the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Huberman Lab Podcast Notes Key Takeaways Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Don't fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong doseIt's possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macrosIt's no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activityFocus less on sugar and more on fiber: sugar doesn't have any positive health benefits but if you're controlling calories and maintaining fiber intake you will likely achieve balance – don't go wild on sugar but don't focus on restriction because you'll likely end up bingingThe more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn't need to metabolize lean tissue“If you do what's easy in the short term, your life will be hard; if you do what's hard in the short term, your life will get easier.” – Dr. Layne NortonBottom line on seed oils: you're better off monitoring oil intake from a caloric standpoint but there doesn't seem to be enough evidence to demonize seed oilTip: keep saturated fats within 7-10% of daily caloric intakeThere's no hack for doing hard things! You can't out-supplement hard training and eating well – enjoy the processRead the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Huberman Lab Podcast Notes Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Read the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

My guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

El colesterol no se puede unir al agua, no puede ir solo por nuestro torrente sanguíneo, y debe unirse a unas partículas especiales, llamadas lipoproteínas. Dentro de su carga lipídica, es decir de grasa, transportan colesterol pero también otras grasas como triglicéridos. El ratio de PT / GS variará según la cantidad que tenga de proteína y de grasa, a esto se le llama: DENSIDAD De aquí viene la nomenclatura: La lipoproteína HDL es la de mayor densidad (mayor ratio proteína/grasa), de ahí su nombre: High Density Lipoprotein. El resto por orden de carga, serían: LDL (low), IDL (intermédiate), VLD (VeryLow DensityLipoprotein). Principalmente La LDL (lipoproteína de baja densidad) se encarga de llevar el colesterol a las células, y la HDL (lipoproteína de alta densidad) se encarga de recoger el colesterol sobrante para devolverlo al hígado. En estos vídeos intento describir todo lo que rodea al colesterol con preguntas como ¿Cuáles son los síntomas del colesterol alto? ¿Cómo se puede bajar el colesterol? ¿Cuáles son los alimentos que suben el colesterol? ¿Qué es el colesterol HDL y LDL? ¿Cuál es el valor normal del colesterol LDL? ¿Cómo se calcula el colesterol LDL? ¿Qué pasa si tengo el colesterol LDL bajo? ¿Qué significa tener colesterol total alto?See omnystudio.com/listener for privacy information.

Nowe i prawidłowe normy cholesterolu! Zapraszam

Huberman Lab: Read the notes at at podcastnotes.org. Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday --------- My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia's Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

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Taking a dive into our cholesterol numbers And trying to understand The numbers and what should be concerns and what to watch for. As always consult your physician and do your own research as well. To access the Excellent keto breads recipe cook book https://80a20cm0nkfg8yb3j9pguczetc.hop.clickbank.net/ Also for more info follow me on my website at Deeglancour.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today's episode is proudly sponsored by Paleovalley and its Essential C Complex. Not only does this immunity-boosting product have the three most potent sources of Vitamin C on the planet, but it also gives you 750% of the daily recommended dose -- exactly the amount your immune system needs to stay in top shape. Hurry and grab yours from Paleovalley.com and be sure to use code JOCKERS at checkout for an extra 15% off!     BIG NEWS! Dr. Jockers just released his BRAND NEW book on Fasting! It's called — Fasting Transformation: A Functional Guide To Burn Fat, Heal Your Body, And Transform Your Life With Intermittent And Extended Fasting. AND we're so excited that it's now available on AMAZON! We'd love your support (and if you like the book) I know he'd appreciate a review too! Claim Your Copy Here.    Dr. Jack Wolfson, a cardiologist who is also a firm believer in functional medicine, joins Dr. Jockers in today's episode to talk about heart health. According to Dr. Jack, “There is no shortage of medicines and pills.” So, why then do hospitals act like revolving doors for people who have health issues that come and go? Why do people keep getting heart problems and why do these ailments never seem to completely heal? Learn how functional nutrition is key to all these questions and how you can make a shift in your heart health for the better.   “When you give the body what it needs, it will make the products that it needs.” - Dr. Jack Wolfson    Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio   In This Episode:   - Psst! Tap into the secret of why your heart's not in good shape (and what your conventional cardiologists are not telling you).    - The truth about your cholesterol is revealed! It turns out it's not the ‘bad guy' you thought it was.   - The misleading patterns in the data that people thrive on and the ideal ratio of LDL-HDL particles your cardiologist truly wants to see.   - How the ketogenic diet and fasting rein in unwanted particles floating inside your body.   - 4 mind-blowing factors that block your body from budging even when you religiously follow a healthy diet and lifestyle (and how to change course).   - THESE stressors damage your blood vessels leaving your body working overtime to heal, repair, and protect its blood vessel walls.    - How the keto-paleo lifestyle differs from the vegan diet, and the pitfall of veganism that doesn't align with nature.   Resources:   - Essential C Complex – Use Code JOCKERS for 15% off   - The Fasting Transformation by Dr. David Jockers   - The Paleo Cardiologist: The Natural Way to Heart Health by Dr. Jack Wolfson - https://amzn.to/3p0Okjk   Connect with Dr. Jack Wolfson:   - Website – https://www.wolfsonintegrativecardiology.com/   - LinkedIn – https://www.linkedin.com/in/drjackwolfson   - Instagram – https://www.instagram.com/thedrswolfson/   Connect with Dr. Jockers:   - Instagram – https://www.instagram.com/drjockers/   - Facebook – https://www.facebook.com/DrDavidJockers   - YouTube – https://www.youtube.com/user/djockers   - Website – https://drjockers.com/   - If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/

Jaden and Hunt go over Digestion by Location, M-Cells, LDL-HDL, and How To Own This for the Final

#013- I'm so sorry! A growing number of physicians have made open apologies for their past recommendations to their patients that encouraged low fat, high carbohydrate meals as a healthy lifestyle choice. I want to also add my sincere apologies to all my patients for the wrong advice that I have given over the years when I recommended a low fat diet and largely ignored the dangers of processed foods, seed oils, grains, and refined carbohydrates. The accumulated evidence is, in my opinion, overwhelmingly in support of the value of a low carbohydrate diet with limited processed foods, seed oils, and grains.  This is also ideally consumed in fairly narrow eating windows in order to decrease inflammation and insulin resistance while, maximizing metabolic flexibility and autophagy. Over the last few years there has been a revolution in our understanding of how major chronic diseases such as obesity, diabetes, hypertension, heart disease, stroke, dementia, and cancers are all linked by underlying longevity processes and most importantly that we can actually influence them through the choices we make in our lives and the primary choice that we can start with is correct diet- what we eat, when we eat, and how much we eatThe wonderful thing about science unlike say religion or politics is that with enough evidence we can all accept new ideas, and admit when we were wrong and change for the better.As a result I have made this my primary focus to help bring quality evidence based information about health and longevity to the general public through social media, podcasts, video and other presentations such as this. I hope that you can join me on this exciting journey to transform our health and our lives!!Show *** CONNECT WITH ROBERT LUFKIN MD ON SOCIAL MEDIA **Web: https://robertlufkinmd.com/Twitter:https://twitter.com/robertlufkinmd*** GOT A SUGGESTION FOR A SHOW? ***Contact us at: https://robertlufkinmd.com/contact*** SPONSORSHIPS & BRANDS ***We do work with sponsors and brands. If you are interested in working with us and you have a product or service that is of value to the health industry please contact us at: https://robertlufkinmd.com/contact​ NOTE: This is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have seen here. Robert Lufkin MD may at any time and at its sole discretion change or replace the information available on this channel. To the extent permitted by mandatory law, Robert Lufkin MD shall not be liable for any direct, incidental, consequential, indirect or punitive damages arising out of access to or use of any content available on this channel, including viruses, regardless of the accuracy or completeness of any such content.Disclaimer: We are ambassadors or affiliates for many of the brands we reference on the channel. ————————————————————————#longevity #wellness  #lifestylemedicine #younger  #biohacking #RobertLufkinMD  #diet #lowcarb #heartdisease #cholesterol #LDL #HDL #triglycerides  ___________________________________________________   Support the show (https://robert-lufkin.mykajabi.com/membership)

LDL gets a bad rap. In today's episode we discuss what the real culprit of heart disease is, in most cases, and the cholesterol numbers you really need to be keeping track of. Plus, some ratios using your total cholesterol, HDL, LDL, and triglyceride levels to know your risk for coronary heart disease.Triglycerides/HDL is the best indicator of heart disease risk. Optimal below a 1.2 or 1. Below a 2 is good.Total Cholesterol/HDL is good at indicating how metabolically healthy your body is. Good is below a 5. Lower than a 4 is optimal.LDL/HDL shows you your level of insulin resistance. You want this below a 3.5.Eat Rich, Live Long by Ivor Cummins and Jeffry Gerber MDFor my listeners, I am giving Human Design readings, for a limited time, at $20 for one 60-minute session. Schedule yours today before this special offer disappears. https://MeetWithSuz.as.me/HDAutumnMay I feature your question on an upcoming podcast? If you have a question, text it to 540-404-2692 or call the number and leave a message with your question. I'll answer it on an upcoming episode. I look forward to hearing from you!

Today's show rundown: Short Telomeres in relation to COVID 19 Jeff talks more about telomeres and where you can find info Mark introduces today's guest Dr. Dayan Goodenowe Dr. Goodenowe talks a little about what he does and how he got started Function and Disease can not co-exist LDL & HDL functions in the brain Cholesterol and mortality rates We're still stuck in old thinking Dementia and mortality rate   https://drgoodenowe.com/ https://drgoodenowe.com/breaking-alzheimers/ https://drgoodenowe.com/plasmalogens/ https://drgoodenowe.com/get-certified/ Dr. Goodenowe's research into the biochemical mechanisms of disease started in 1990. His curiosity about the biochemistry of life is as insatiable today as it was 30 years ago. In those 30 years, Dr. Goodenowe invented and developed advanced diagnostic and bioinformatic technologies, designed and manufactured novel and natural biochemical precursors, and identified biochemical prodromes of numerous diseases including Alzheimer's disease and dementia, Parkinson's disease, multiple sclerosis, stroke, autism, amyotrophic lateral sclerosis (ALS), schizophrenia, bipolar disorder, depression, and cancers of the colon, pancreas, ovary, breast, lung, kidney, liver, stomach, and others. And he is just getting warmed up. Dr. Goodenowe is now going beyond disease and the detection of biochemical dysfunctions to diagnose and the correction of biochemical dysfunctions to treat disease. Dr. Goodenowe's new focus is to defeat the entropy of aging by creating strategic biochemical and bio-functional reserve capacity in advance of known disease risks such that the human body can maintain the physical and biological functions of life indefinitely and without disease.

Hey guys! As promised, I'll try to get these Q&As out at least once a month. I can't answer all DMs and comments but I hope this is one way I can support the community. I discuss the following in chronological order:Does healing time determine how long to take digestive enzymes?Is long-term carnivore at risk of iron overload?Bad breath on carnivore.Best method for experimentation.Weight loss stall on carnivore.What is a good LDL/HDL range on a carnivore diet?Should we eat glucose?How to supplement boron? Should we supplement iodine?Trying to conceive, any tips on egg health?Ancestral eating and adding fat.Should anyone not do a meat-based diet?Thoughts on breastfeeding on carnivore and fasting.Cellulite on stomach water and adrenal fatigue.How to add lean muscle on a carnivore diet.Advice for a newbie on fasting.StatinsBloating and weight loss on a carnivore diet.Hemoglobin is too low to donate blood.How long can sole water sit for?High blood pressure advice.Why do you recommend against dairy sources of protein?Fasting with HPA axis dysregulationReverse osmosis filter and trace minerals.High cholesterol after eating carnivore for two years.Vitamin DRESOURCES:Digestive enzymes - Hydro-Zyme: https://nutritionwithjudy.com/shopping/supplements/gut-health/hydro-zyme/Digestive enzymes - Betaine Plus HP: https://nutritionwithjudy.com/shopping/supplements/gut-health/betaine-plus-hp/Symptom Burden Assessment: https://nutritionwithjudy.com/shopping/health-tests/symptom-burden-assessment/Fasting CATG:  https://cutting-against-the-grain.simplecast.com/episodes/fasting-time-restricted-intermittent-and-extended-fastingLugols Iodine 2%: https://amzn.to/3cdGL1KIodine Guide: https://nutritionwithjudy.com/wp-content/uploads/2021/06/NwJ-Iodine-Protocol-Sample-June-2021.pdfSole Water blog post: https://nutritionwithjudy.com/balancing-electrolytes-blood-pressure-and-sole-water-recipe/Fertility Clinic: https://www.cnyfertility.com/Uncut olive oil: https://www.frantoiogrove.com/Why I started Carnivore: https://nutritionwithjudy.com/why-i-started-carnivore-my-3-year-before-and-after-story/Get to root cause YT video: https://youtu.be/88_3lSBFX1kRaw vs Pasteurized Milk blog post: https://nutritionwithjudy.com/raw-vs-pasteurized-milk/Vitamin A YT video: https://youtu.be/vS0eZK5LIkESign up for Judy's newsletter: https://nutritionwithjudy.com/join-nutrition-with-judys-newsletter/YOUTUBE VIDEOS:Vitamin A Discussion with Dr. Garrett Smith: https://youtu.be/vS0eZK5LIkEOptimizing Macros: https://youtu.be/Jz1DnKIBlHoFirst Q&A on LDL/HDL: https://youtu.be/spmamz3MfngDr. Boz Interview: https://youtu.be/s0um1bdo8kMMineral Balancing: https://youtu.be/62AzfQcDmr0Get to Root Cause: https://youtu.be/88_3lSBFX1k____ CHECK OUT MY BOOK, CARNIVORE CURE:  https://amzn.to/37R4lOY​ _____ ADDITIONAL RESOURCES: Nutrition with Judy BLOG: https://nutritionwithjudy.com/blog/​ Nutrition with Judy Resources: https://nutritionwithjudy.com/resources​ _____ FIND ME: 

In order to interpret your cholesterol tests, we need to understand lipoproteins. If fats and oils are released into the bloodstream, they would cause major damage if not for lipoproteins. Fats and oils would coalesce into large "bubbles" or emboli. These emboli would cause damage like heart attack if not controlled. Lipoproteins keep the fats and oils from forming large, or embolic, particles.  LDL (low-density lipoprotein) and HDL (high-density lipoprotein) are mostly the same except for the portion of protein. HDL has 50% or more protein. LDL has 25% or less protein. HDL is, therefore, like an empty dump truck, able to carry LDL away from the artery wall. LDL is like a full dump truck, spilling and leaving LDL in the lining of the arteries. That LDL deposition is plaque formation.  Other particles (lipoprotein) get larger and are carry even more fats and oils. These are called IDL (intermediate density lipoprotein) and VLDL (very low density lipoprotein) all have more fats and oils (cholesterol and triglycerides). The particles that are the most likely to get caught in the artery wall have mostly fat (LDLs), but they are small & dense enough to slip between cracks in the intima. They're called sdLDL, which stands for small, dense LDL. For more information, contact us at 859-721-1414 or myhealth@prevmedheartrisk.com. Also, check out the following resources: PrevMed's article on cardiovascular inflammationPrevMed's websitePrevMed's YouTube channelPrevMed's Facebook page

This starts with my own personal cholesterol test. And it goes through a rapid analysis of the major components of the test. You'll have a great picture in your mind at the end of what these concepts mean: lipoprotein, cholesterol, good and bad cholesterol, LDL, HDL, Lp(a), ApoB/ApoA1, ApoE, TG/HDL, and sdLDL.For more information, contact us at 859-721-1414 or myhealth@prevmedheartrisk.com. Also, check out the following resources: PrevMed's blogPrevMed's websitePrevMed's YouTube channelPrevMed's Facebook page

Misperceptions in Cardiology As common as cardiovascular issues are, unfortunately, so are the misconceptions people have surrounding cardiovascular diseases & cardiology. In this blog, Dr. Nisha Chellam, Founder and Internist at Holistic ICON conversation with Dr. Regina Druz, Board Certified Cardiologist and Functional Medicine Physician, FACC and FASNC, clears up all the misperceptions pertaining to cardiology, such as: Preventive Cardiology vs. Cardiac Surgery Cardiovascular Diseases Traditional Cardiology vs. Functional Medical Approach Risk Factor: Hypertension Risk Factor: High cholesterol A Heart-friendly Diet—Do’s & Don’ts All the answers from a functional medicine perspective. So, lie back & keep reading.   Preventive Cardiology vs. Cardiac Surgery  When talking about cardiovascular diseases, the first image that comes to one’s mind is of a person clutching their chest during a heart attack, followed by taking the person to a cardiac surgeon for a stenting procedure.  While this is a common notion, it’s certainly not true. Procedural cardiology (such as surgery or stenting) is the end-stage management of cardiovascular diseases; just the tip of the iceberg. This notion has given the preventive aspect of cardiology a low priority.  On the other hand, preventive cardiology is the study & analysis, followed by the treatment of chronic heart diseases; to effectively prevent or fix them. Most of the curing of heart diseases isn’t always as dramatic as putting in a stent or a defibrillator. Dr. Druz explains this through an exceptional analogy of forest fires; where heart diseases are uncontrollable fire in someone’s vascular system. “Through the normalization of these acute treatments like surgeries & stenting, what we’re doing here is putting out the fires, but not preventing the forest from getting dry.”  — Dr. Regina Druz, Board Certified Cardiologist and Functional Medicine Physician   So, how do we prevent these diseases from a global standpoint? We need to stop adding fuel: By paying attention to apparent risk factors such as hypertension, diabetes, high cholesterol, or obesity, and not normalizing them. We need to take care of the forest so that it doesn’t become too dry and susceptible to catching fire by taking care of the foundations of health—eating the right food, managing stress, etc.    Cardiovascular Diseases   All the heart conditions concerning damaged or diseased parts of the human heart are called cardiovascular diseases, as simple as that. However, people still fail to realize that there are multiple other forms of heart disease other than heart attacks, cardiac arrest, or coronary artery disease (CAD).   Structural diseases Heart failure  Blood Clots Deterioration in the function of the heart muscle Diastolic dysfunction Arrhythmia Vascular diseases   This understanding will help clear the misconception that all of the cardiology is concerned with just bypass surgeries & stent placements.   Traditional Cardiology vs. Functional Medical Approach When a person goes to a traditional doctor, they will put the person on medications related to what their situation is. Then, the doctor might send them back after stenting that one dangerous vessel & ask them to follow up for elective stenting. Unlike the traditional approach to cardiovascular assessment, functional medical cardiologists go to the root cause of the problem. The functional medical perspective asks more “why” questions to reveal the history behind the risk factors, depending from patient to patient. They delve deep into the root cause of hypertension, or obesity, or stress, or high cholesterol, etc. Practitioners assess the impact of the environment, genetics, diet & even pollution on the person's condition. Thus, functional medicine provides the foundation that traditional cardiology doesn’t.     Risk Factor #1— Hypertension Most people tend to exaggerate the numerical measurements when it comes to high blood pressure. The functional medical cardiologists approach such situations by helping the patient realize that the blood pressure measurement is more than just a separate measurement at a specific time; there’s so much more to it. Such involvement in the whole journey helps them understand the gravity of their reactions to numbers and even calms them down. Root Causes  Before looking for the root causes, the doctor considers the context & the timeline of the condition and cross-checks any secondary causes. After this, the doctor confirms if the patient is hypertensive or not. Whether the patient has labile blood pressure or established hypertension, there are two causes: Insulin resistance: Insulin resistance is one of the most overlooked causes of hypertension, ignoring which you may/may not increase your chances of gradually developing type 2 diabetes. Sympathetic Activation: While most people are not aware of their sympathetic reactions, being in this state of fight or flight causes consistent changes in the vascular tone, changing the vessels without the person even realizing it. Being in this zone of an increased heart rate contributes to hypertension.   Risk Factor #2—High cholesterol   Cholesterol alleviation is a stress reaction or an indicator of imbalance. In functional medicine, cardiologists strive to find the reason behind the high cholesterol levels instead of just prescribing cholesterol decreasing medications.   Misperceptions: No need for statin drugs if there’s an optimal level of cholesterol. Wrong. The patient still needs to be put on statin drugs for LDL because of the residual risks of cardiovascular problems. Having high levels of HDL or the “good” cholesterol protects you from cardiovascular diseases. Not always. At times people have HDL cholesterol levels that are just too good to be true. In such cases, patients should check:   the amount of LDL & HDL particles the size of LDL & HDL particles   Having extremely high levels of HDL can be a sign of zygosity that can cause dementia.   Medication—Statin Drug Statin, a cholesterol-lowering drug, increases the coronary arterial calcification causing the more unstable plaques to come to their final healing stage and get calcified, which is a good thing. The likelihood of memory-related issues only increases when the cholesterol level goes to less than 150.   The decision to take Statin drug depends on: Total cholesterol production Cardiac risk Cognitive risk Genetic risk (direct or polygenic) Lipoprotein (a) levels   A Heart-friendly Diet Cardiologist-recommended diet for a healthy heart has clean eating, hydration, timely eating & elimination of sugars as the foundation.   Do’s Follow the Mediterranean-style diet Incorporate healthy fats Avoid processed foods Cut off all saturated & trans fats Follow time-restricted eating patterns   Don’ts Consumption of simple sugars Opt for a Ketogenic diet as a long-term solution Over-consumption of fish oils (Omega 3 & Omega 6)   Supplements Optifibre, by Xymogen Alpha Lipoic Acid (ALA) (for patients with insulin resistance) BergaCor Plus, by Xymogen Metamucil This blog covered just the highlights from our latest podcast by Dr. Nisha Chellam, Board Certified Internist and Founder of Holistic ICON, and Dr. Regina Druz, Board Certified Cardiologist, Functional Medicine Physician, FACC, and FASNC. If you wish to listen to a more detailed version, you can listen to the entire podcast on our YouTube channel by clicking this link: In case you have any questions related to cardiology or cardiovascular diseases, please drop us an email with your question and a brief about yourself at xxx or xxx, and we will get back to you shortly. Hoping this blog was helpful!

The doctor's exam room can be an intimidating place when you're sitting there in your hospital gown, all drafty in the back and all. Sometimes just getting the feel for the sound of all those lab tests and what they might mean, may make the experience less overwhelming. Today I go over several different groups, or panels, which screen your blood for signs of any problems. Here are the cliff notes, if you want to see the numbers in writing: fasting blood sugar (FBS): 65 – 100 is normal. You may also see 110 as an upper limit of normal. Random blood sugar (RBS): 100 – 140. You may also see 160 as an upper limit of normal. If you have diabetes, 180 might be considered normal for you. Hemoglobin A1C (also called glycosylated hemoglobin): 4.3 – 6.1 is normal. If you are diabetic, up to 7.0 might be considered normal for you. All pregnant women should undergo a glucose tolerance test at around 24 weeks gestation. Abnormally high glucose levels should be treated aggressively. Symptoms of low blood sugar include clamminess, shakiness, rapid heartbeat, anxiety, and eventually (if on insulin) even coma. Symptoms of high blood sugar include increased thirst, frequent urination, extreme fatigue, weight loss, blurred vision, trouble concentrating, and severe headaches. Urinalysis: sugar should be negative (if positive, your doctor will definitely check for diabetes and probably a UTI). Protein should be negative. Positive protein could imply a problem with your kidneys. Ketones should be negative. The urine should be clear. Cloudy urine could mean infection and amber color urine could mean severe dehydration. A Chem 20 or metabolic panel includes: potassium: 3.6 – 5.1. Sodium: 136 – 145 chloride: 98 – 107 if threes 3 are high, you could simply be dehydrated. If they are extremely high, that could signal a possible kidney problem. Carbon dioxide: less than 32. This measures how well your lungs are expelling air. Blood urea nitrogen (BUN): less than 20 Creatinine: less than 1.1. This could go as high as 6.0, which might signal acute kidney disease. Albumin: 3.5 – 5.2. Low indicates a sign of malnutrition. High values may mean kidney dysfunction, so your Dr. will look at other labs for more information. Calcium: 8.9 – 10.3 Alkaline phosphatase (ALT): 10 – 35. This is a liver function test. A CBC panel tests for infection. The most common value is:   White blood cell count (WBC): 4 – 11.  A sign of infection if high.   A high MCV may mean you have large but too few of those Iron-containing cells. Your doctor will look into a deficiency of active vitamin B12. this is called pernicious anemia. A low MCV may be a sign of iron deficiency anemia. lipid panel: total cholesterol: less than 200 (closer to 150 is ideal) HDL: 40 – 60 LDL: less than 90 LDL/HDL ratio: less than 5.1                                          Triglycerides: 150 or less (this will be high with diabetes) As always, if you have any specific questions about any nutrition-related lab tests, feel free to contact me on my contact page, on my Healing outside the box.com website.

Today’s episode is proudly sponsored by Cacao Bliss, a superfood unprocessed chocolate powder. Boost your feel-good neurotransmitters while protecting your body from oxidative stress! Use it in almond milk, or for baking. Experience pure bliss at Cacao Bliss and use code DAVID to get 15% off!   Whether you know you have high cholesterol or want to avoid it in the future, this is the episode for you. Dr. Jockers goes over the 4 ways an anti-inflammatory lifestyle can impact your cholesterol and your lipid ratios. He also explains the connection between your thyroid and your cholesterol levels, as well as shares the best strategies for improving your overall health by improving your ratios and levels. Get ready to take notes with this important episode!   “One thing I definitely wouldn’t recommend is freaking out if you have high cholesterol. I would just start following these strategies to address the root cause. If you do that, you’re going to do great, you’re going to get back in balance.” -Dr. Jockers   Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio   In This Episode:   - What is cholesterol, and how does your body use it?   - Is there such a thing as “good cholesterol vs bad cholesterol?”   - 6 reasons why certain LDL cells can be harmful   - Find your optimal LDL:HDL ratio for your best health   - Factors that cause poor cholesterol and lipid ratios   - Do you have hypothyroidism? Check your symptoms   - How sunshine can help improve your cholesterol and lipids   - Dr. Jockers’ favorite supplements for healthy cholesterol   Resources:   - Cacao Bliss – Use Code DAVID for 15% off   Connect with Dr. Jockers:   - Instagram – https://www.instagram.com/drjockers/   - Facebook – https://www.facebook.com/DrDavidJockers   - YouTube – https://www.youtube.com/user/djockers   - Website – https://drjockers.com/   - If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/

Geoffrey started off as a computer scientist after graduating from Stanford but after creating a successful start-up that sold to Groupon, a public company he decided to change the trajectory of career and used his incredible intellect to learn more about optimising human performance at first concentrating on enhancing cognitive performance through Nootropic stacks and then delving deep into the science behind the keto diet, intermittent fasting, metabolism, ketone esters and supplements. He is the founder of the company H.V.N.M (Health via modern nutrition) that licenses the world's most advanced keto ester developed in conjunction Professor Kieran Clarke of the University of Oxford to develop H.V.M.N. Ketone Ester, the world's first ketone ester drink, based on Prof. Clarke and Dr. Richard Veech's (NIH) seminal work on ketone esters and exogenous ketones.   Geoffrey is a serial entrepreneur. He previously was CEO and co-founder of Glassmap Inc., a software technology company backed by YCombinator, a top venture capital group   In this conversation, Lisa and Geoffrey discuss the power of intermittent fasting, the keto diet, exogenous ketones, the future of biotech and the development of biomarker tracking devices along with a host of other biohacking topics of discussion. Learn more about living longer, healthier lives.   You can find out more about Geoffrey Woo at https://hvmn.com/team/geoffrey-woo and his supplement line at https://hvmn.com/   He is also active on instagram @Geoffreywoo  You can also subscribe to Geoffreys podcast "HVNM" which Lisa highly recommends.     We would like to thank our sponsors for this show:   www.vielight.com   Makers of Photobiomodulation devices that stimulate the brains mitocondria, the power houses of your brains energy, through infrared light to optimise your brain function.  To get 10% off your order use the code: TAMATI at www.vielight.com     For more information on Lisa Tamati's programs, books and documentaries please visit www.lisatamati.com    For Lisa's online run training coaching go to https://www.lisatamati.com/page/runningpage/ Join hundreds of athletes from all over the world and all levels smashing their running goals while staying healthy in mind and body.   Lisa's Epigenetics Testing Program https://www.lisatamati.com/page/epigenetics/ Get The User Manual For Your Specific Genes Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise? Discover the social interactions that will energize you and uncover your natural gifts and talents. These are just some of the questions you'll uncover the answers to in the Lisa Tamati Epigenetics Testing Program along with many others. There's a good reason why epigenetics is being hailed as the "future of personalized health", as it unlocks the user manual you'll wish you'd been born with!  No more guesswork. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research. The platform uses over 500 algorithms and 10,000 data points per user, to analyze body measurement and lifestyle stress data, that can all be captured from the comfort of your own home   For Lisa's Mental Toughness online course visit:  https://www.lisatamati.com/page/mindsetuniversity/ Develop mental strength, emotional resilience, leadership skills and a never quit mentality - Helping you to reach your full potential and break free of those limiting beliefs.    For Lisa's free weekly Podcast "Pushing the Limits" subscribe on iTunes or your favorite podcast app or visit the website  https://www.lisatamati.com/page/podcast/     Transcript of the Podcast:      Speaker 1: (00:01) Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa Tamati, brought to you by Lisatamati.com Speaker 2: (00:12) Hi Everybody Lisa Tmati here and welcome back to this week's edition of pushing the limits, elevating human performance and helping you optimize your health and sporting performance. This week I have a very interesting man on the show by the name of Geoffrey woo. Now Jeffrey is in San Francisco and Silicon Valley. He was a computer scientist who graduated out of Stanford who then made a startup company that he sold to a public company way back when he was just 23 years old. And then he decided to change tech after having such so much success in that area. He turned his considerable intelligence towards bio hacking and approving and optimizing cognitive performance and now physical performance as well. He has a company now that is called HV him in and he concentrates in the area of keto, the keto diet ketosis ketone esters which is a really interesting area to be involved in. Speaker 2: (01:20) He's also very interested in biomarkers and continuous tracking of biomarkers and net technology. And he's really at the cutting edge of what is happening out there in the biohacking world and optimizing performance. So our conversation goes in all sorts of directions. It's a really, really interesting deep dive into what's coming around the corner. What's happening now. We also dive deep into the subject of the keto diet and ketone esters versus keto salts exogenous ketosis versus doing the keto diet it's uses for changing your metabolism and becoming a fed adapted and you know, real deep dive into all those good top topics. So I hope you enjoy the show. And before we get underway, just a reminder, hop on over to our website at lisatamati.com check out our flagship programs. We've got our online run training Academy running hot where you can optimize your running, get faster, get stronger without burnout and injuries and have my 25 years of knowledge to help you get there. Speaker 2: (02:30) Along with my business partner, Neil Wagstaff, who's been my coach for over a decade and who absolutely saved my bacon. So check that out. If you want to improve your running, whether you're doing your very first five fiveK or whether you're doing your hundreds 100 miler,uwe can help you. And we also have our epigenetics testing program, which we are super excited about. This is a program that we've been running now for the last two years with our clients and it is absolutely next level and giving you personalized about your health and uhow to optimize your abilities,uinsights that we've never before head. The last program we have is the mindset you, which is our mental toughness and mindset Academy,uwhich is an online course and how to develop all the resilience and mental toughness skulls that we'll see you right in life and help you in all aspects. Speaker 2: (03:22) Now I also have my book relentless coming out in March the 11th. It's available now for preorder. This is my third book and it's been one hell of a mission to get it out. So I'm very glad that this baby is nearly born. This is the story of bringing my mum back after her major aneurysm four years ago, and all the protocols, the, the therapies that I use, but most importantly, the mindset and the approach that I talked to this huge, huge challenge of bringing her back from the brink of death. So make sure you head on over to Lisatamati.com Hit the shop button and preorder that now, right over to the show with Jeffrey. Woo. Speaker 3: (04:01) Well, how everybody needs to tell me the here now. I am sitting with Jeffrey. Woo Jeffrey. Good morning. How are you? Speaker 4: (04:09) Good morning. I know you're dialing from New Zealand and it's still morning in San Francisco, California. So a proper good morning. Speaker 3: (04:16) It does, but you are living in the past. So you're a vet. We need something else behind us or anyone else behind us. So I always find that quite weird, but very, very cool that technology allows us to connect Cindy. Now Jeffrey is an amazing man. Oh, you listeners out there who don't know Jeffrey, you assume. Well do. Mmm. He's a, I'd love you to go into a little bit of your background. You're free. You've had an incredible stat life. You were a Stanford computer scientists, but he's gone in a completely different direction, but you've also had a startup company that you've sold on to a public company. I believe ahm what really interested me, I'd love to know a little bit about your background and how the heck you go from computer science to doing what you threw out because that's really a big leap fish, shall we say. Tell us a little bit about yourself. Yeah, Speaker 4: (05:11) Thank you for the very kind introduction there. I think it may look like a large leap from a academic perspective, but really the way I think about my career and my, you know, my life's work at this point is really looking at systems thinking and engineering thinking and applying that approach towards different domains. So obviously you can use engineering techniques to look at computing as a way to solve competing problems. And about five, six years ago I started becoming more and more interested in how do you apply some of that same systems thinking that systems training towards the human system. Right. And I think that in one way you can look at health and wellness and the performance medical sports physiology space as obviously quite quantitative. But I wouldn't say that it's relatively bottoms or maybe like tops down in terms of trying to find an approach. Speaker 4: (06:19) And I think from an engineering perspective, how do we really develop a first principles approach to really understand the quantitative approach, how to optimize, optimize these, these outcomes. So to me, Mmm, a little bit about like the sort of the personal insurances that I realized that a lot of my smartest friends in Silicon Valley where we're applying their big brains to making robots better, making AI better, essentially. That might be a nice way to put it. But most people in Silicon Valley are helping people click, right? Like they are essentially optimizing and targeting people based on their previous experiences. How do I drive traffic and $5 and I was in that industry. And how to mobile app companies so that coming into Groupon, Mmm. And that gave me a little bit of a perhaps a luxury to just think about what I really want to think about and work on. And I thought that human performance was just the next frontier. And that got me down the rabbit hole of being very plugged into the biohacking community. So very much self experimenting and learning just glucose ladders but measures two now starting and running a company called HVM N which stands for health BMR nutrition. Where are we create products and technologies that support a human performance. And you probably have heard of our ketone Ester drink, which a very interesting piece of technology. Speaker 3: (07:45) Yeah, I was really excited to hear about that and we'll get into that later because you are a very big expert on ketosis and Keto and everything. Can you tell me basically and I just found it really fascinating. Was there a personal health process or someone in the family or anything that you decided you wanted to go into the spice? So it was just purely I want to optimize my moments in the performance of people. In general. Speaker 4: (08:10) Yeah. Actually the ladder. And I know that many people in the community of what I've talked to, literally thousands of people in the broader community. I feel like most people make very drastic life changes when there is a crisis. There's a health, and I have to admit, I was just fortunately in a very different space where I was just healthy and I was wondering can I even be any better? So is very much very focused on the optimization perspective. But now in retrospect, I think it's very much the same problem. Yeah. We're all on the spectrum of being sick or being a deficient state and we all want to move into other directions to be better. And our starting location on this section can be a little bit different, right? We can some healthier than others. Some are more deficient than others, but we all want to move in that same factor of being better. Speaker 4: (09:01) Mmm. So to me, my initial interests started off in cognitive performance. And now it's just essentially based on this notion that humanity has become more and more focused on cognitive output as a way to create our likelihood. It's whereas 2000 years ago our physical output was our primary mode to play to Libby. And my interest there was that especially in this new economy, there's a very much interesting sort of winner take all dynamic. If you can pick out a few more percent of cognitive performance kid creativity that has a disproportionate leverage in terms of the outcome that you get well economically as well as amongst competition. So my initial interest was focused on cognitive performance and as I started more and more new tropics, Mmm. It became kind of this rabbit hole diving deeply into metabolism. Mmm. The entry point of nootropics led to fasting and I was, I would say one of the, you know, early are people on the wave of fasting about four or five years ago or started experiment fasting. Speaker 4: (10:17) And then that really became a trend in Silicon Valley in the larger work. Now, intermittent fasting is like a very common parlance term that of people talk about. It was very interesting that you know, four or five years ago, if you Google fast people that I live in, maybe not drastically, but it was just like, Oh, [inaudible] for few days, that seems kind of insane. Is that even possible? Intermittent fasting led to kitchen diets and w it was became like, because as you look at the mechanism of why fasting works, fasting basically the pleats are glycogen into glucose reserves and it forces your body to convert fat into ketosis in the kitchen. That was a very interesting way to also in Dutch produce ketosis. And there was a very interesting, again, relatively early in the phase of I would say the influx of publication research going on in the QJ today at the time, you know, more of a nascent field. Speaker 4: (11:22) And then as I'm looking at the ketogenic diet, like, I mean, interested in things like ketone masters or any of the other enzymes just keeps on how can you [inaudible] induce a very rapid details ketosis in some sense. It was just like a very crazy journey from being a Stanford computer scientist and a software entrepreneur to now being the human performance space. But if you just look at the five, six year journey of looking at the problems of that I was interested in, and then just pursuing and digging and researching and going deeper and deeper down the rabbit hole, it kind of all makes sense in retrospect. And I think that's kind of the fun journey of life. I don't know if you thought that you would have a podcast five years ago. Right. And just like, same with me, I didn't know no conversations with people around the world about health, you know, world champion athletes. But that's really, you know, when I have a bit of time to reflect and just really the beauty of life, enjoy the journey. Speaker 3: (12:20) Oh absolutely. And I think, I mean I'm the same. I've gone from being an athlete to now, you know, specializing in brain rehabilitation and writing books and doing podcasts. And I don't think we should limit ourselves to, because we learned something at university or at school and it set for us for life. I think that's the beauty of the time that we live on that we can go like this for richer, you know experience, you know, and, and and you bring a completely different lanes too. The health side of it. That, and I don't have, you know, that you're [inaudible] amazing brain that you've bought too, you know, from being in computer science and then applying that sort of modeling [inaudible] to the human body. And and I've heard a few people obviously along these lines site. There's so much similarities and I think there are, it's exciting to think of it in that, in that way. Speaker 3: (13:16) So you go into the ketosis in the, in the keto diet because this is that's something that's very, very interesting for many of my lessons for sure. So I come from, you know, an extreme endurance background where you're doing like mega long races. And when I started out, it was all you had to be having calories and carbs all the time. And you know, the high points of my career are you eating up to 10,000 calories a day? Two, yeah. Move, got fuel yourself. And if you didn't get those calories and you've hit the wall and now, you know, there were quite a few Phanatic for the athletes. What's your take on, you know, like with extreme endurance, like doing ultra marathons and so on? What are the, what are those bandages and disadvantages that you would say? I mean, I know that you, you've done a half marathon yourself or, or a couple I think. Yup. You get Running sort of analogy. What is your take on, on, okay. The use of oxygen per year per unit. I, I, and the stain is much, much higher when you're on keto, but I've never actually tried it when I was competing. So I'm really interested to see what you want. Well, it's our own map. Speaker 4: (14:29) Yeah. I think it's nuance and I would say I don't think it needs to be overly complicated. So the way I think about it is that there's perhaps I would say two categories of athletes. There's, I would say the category athletes are looking to the world championship caliber level and looking to optimize performance perhaps at the detriment of longevity and lifespan and health. And there's a second category of athletes that are more lifestyle. They want to, let me just, let me just put, excuse me. Yeah. And the second category of athletes that are more lifestyle and amateur, right? So I think even at that level there's different recommendations and I would even slice up the categorization in another way. There are training periods and the competition periods. Right? And I think for endurance athletes, that's, and again, athletes are more serious. That's like a very, it's a known a practice, right? You guys are training your psych, your training towards, no, even with that there's like literally before different subsets of talking about the same thing. Right. And I think within the broader common discussion, it's very easy to say, Oh, you should have carbo. And it's like, well, are you voting for training? Are you trying to win the marathon? Are you trying to like have a good day? Speaker 4: (16:04) I think simplification, you already missed my little subtleties in those four quadrants that we already subsets segmenting out. Mmm. And then if we just know specifically for ultra endurance or highly anaerobic activities that is a very different performance profile or it's power lifting, etc. Yeah. Mmm. So a traditional best practices is the assumption of art, bloating and there is good reason why one wants to have a lot of carbohydrate reserves and then you constantly supplement sugar or gurus or, yeah. Let me think as you, as you compete. Mmm. Now the ketogenic diets and being more fat adapted is becoming theoretically and the research perspective has always been interesting and I think within the last few years there are now a world champion ship world record breaking results that are being created using fat adapted athletes. Again, there's like the randomized controlled trial world which are done on serious athletes, not necessarily like you are the best person in the world, right? Speaker 4: (17:17) Like there's a difference there and Zach bitter is an interesting case study of work. He just recently the world record for the a hundred mile Ryan, very, very ultra endurance. I think he also broke the world record for the 24 hour distance cupboard and Mmm. The whole notion [inaudible] and he's a sort of a fat adapted athlete. So what, what so, so I think like, so even so, so the basically would say that the study research is based on serious athletes and there is good results or decent evidence that being fully keto adapted is comparable to being a carb driven athlete. Now the question is if you want a world record and performing performance, how would you protocol against that? And if you actually talked to Zach better, he will take carbs for the actual performance. But in the training blocks you will train fat, adaptive or fasted. That's an interesting subtlety that I don't think it's covered really well. So when we talk to athletes and when we work with athletes people really understand that you guys, your training blocks your physical activity alters over time. And I think what will be the emerging trend is that you will cycle, you knew your nutrition along with the training blocks to optimize the peak for a certain performance. I think that is implement at the very, very top levels and I think that will be translate at two lower. Yeah. Speaker 3: (18:58) The next one very interesting point. That cyclical nature of ketosis or you know, I like to be in ketosis constantly can be, can present its own issues. Context. Speaker 4: (19:08) Okay. Yeah. I mean there's no reason to think that it is necessarily bad, but there has been an interesting research coming out of the buck Institute showing that a cyclical ketogenic diet has similar health span impact then on permanent kitchen and dining on an animal, on a mouse model and a rat or rodent model. So this is really, I was at the cusp of cutting edge science. I think some of these answers are still going to be unpacked. And I think just from a public perspective, if I were to Kim like guidance and I just want to make it like a punchy resolution. So like just kind of like just mentioned one of the nuances that if I were looking at endurance performance, I would consider doing fat adapted training fasted or using fat as a fuel in early parts of my aerobic training block. Speaker 4: (20:07) And then as you get closer and closer to performance day, I will start reintroducing carbohydrate and then on performance day I would have a blend of both. Like he's like exotic, just keep telling me like ketone Ester and on race day itself. So basically on race that you want to fuel as much substrate as possible and in the preparation to that performance day, you train and maximize the metabolic flexibility of your body. You want your ketone metabolism to be high, you want your fat oxidation to be high and you also want to be able to use carbohydrates. Speaker 3: (20:41) Okay, so you need a ball flexibility. Can you explain to the listeners a little bit, what is that like so how hard is it become fat adapted and what is the power with your ketone? Is that your company producers compete to an MCT oil Im sorry as a two part question, but or you know, your normal sort of exogenous ketosis, you know, compete to the level of the ketone ISTA yeah, yeah, Speaker 4: (21:09) Yeah. So I'll answer the first part around metabolic flexibly. I think that's definitely one of the buzz words being thrown around in the community at this point. And it's really a simple concept in the sense that it's your body's ability to metabolize, which means like use as energy the different macronutrients or substrates that exist. So what are, what are macronutrients? There's simply just food stuffs that have calories, right? Like carbs have some calorie count that has some calorie value and putting out some calorie value. Something like or caffeine there like micronutrients. They don't have calorie sources, but they support metabolism or, you know, caffeine is not really my patients. It's, you know, blocks and things that you feel less tired. Right. But it's like, you know, people talk about that as like an energy. It's not necessarily an actual calorie substance. It's just like, yeah. Tricks your brain into feeling less tired. Speaker 3: (22:06) Yeah. Speaker 4: (22:07) Mmm. Speaker 4: (22:08) So what is it about flexibility? Well, when, especially in a standard Western diet context, we eat a lot of carbs. So that essentially trains your body to be really good at carbs as a feel substrate. So all the enzymes that relate to glucose metabolism are upregulated and your body isn't really using the metabolic pathways to process fat or ketosis. And it's dotted. Those pathways are done regulated. So if you actually look at like fat oxidation Bates, you can actually measure this in people. Mmm. People that are less metabolically flexible will burn less fat as thesis versus someone that is more math, metabolically flexible. Speaker 3: (22:54) Wow. Another reason too, you know, trial, the cycling that links into ketosis, Speaker 4: (23:00) Right? So you can, you know, so you can do what's called like respiratory quotient test, so you can breathe. Mmm. You know, you breathe in and out and then you measure the ratio of CO2 and OTU as you ramp up intensity. And people that are quite metabolically efficient can inflect quite fit and burn fat to a very, very high level. Whereas people that are less Mmm. Metabolically flexible and not very fit, they instantly turn into using anaerobic or glucose as energy as opposed to being able to use that. Yeah. So so when we say metabolic flexibility, it's the ability for your body to use and burn all these substrates at the same time. Mmm. And and I think I think that touches upon like so much other sort of cascading into like in talk about insulin resistance. Yeah. It's really just touches this whole span of how metabolism works. I think just in the cons of this specific topic, it's just essentially the notion that you can switch fuel sources relatively efficiently. Speaker 3: (24:11) So if, if you know, I'm going to go on a keto diet, a lot of people have, you know, the keto flu and then they give up because it's pretty hard. Horrible. Mmm Hmm. Does something like keto Ester that the product you have or even exogenous ketosis of any form speed you up to get you into ketosis? And does it help you avoid the KIDO flow or not? Speaker 4: (24:34) Yeah, so this is actually a good bridge. I didn't answer your question. It's like what is the difference between other and goddess ketosis? I think that's like a nice segue or transition. So when people go through the keto flu, that's essentially a sign of metabolic flexibility. So why is that? Well, when you suddenly cut off your carbohydrates, again, your body is used to using carbohydrates as a fuel substrate. So when your body runs out of carbs, it's like it's in an energy deficit. It's like, Oh, I'm really hungry. Like we're not getting enough fuel. What's happening there is that your body isn't as efficient at converting fats and oxides and fat and mobilizing fat and mobilizing and turning that find the ketosis. So there's this deficit period for it. You have low carbohydrate, low glucose, Speaker 3: (25:24) Okay, Speaker 4: (25:25) Any of low ketosis at the same time, you have low energy substrate available in your system so you feel tight. Thank you. Mmm. So the idea is if you are metabolically flexible, so like you know, I've done a lot of fascinate. I eat fairly low carb and I'll do cyclical blocks of Hito aye can generate ketosis relatively quickly, so I don't really get it. Yeah, I like the adaptation for period for me it's like quite quick. And now the question is, can you use exotic as ketosis to help bridge that energy gap? Well, essentially that's been one of the popular use cases of his audience. Ketosis, right? Mmm. I would say the nuances that it doesn't increase the ability for your body to produce its own ketones. Actually nice gap where you have low glucose, your body is still trying to ramp up ketone production. Speaker 4: (26:27) Let me just give you some support of having like a source of energy. It's not carbohydrate in the interim that makes that transition period a little bit smoother. That would be the application of massages. ketosis. Now let's answer the initial question. What are ketosis? What are the types? What's interesting about ketone Ester? Mmm, let's define what ketosis are in the first place. Well, ketosis or what I consider a fourth micronutrient interesting thesis there is that, well, you have fat putting carbohydrate. They have calories and their metabolic substrate, well, ketosis have the same exact both fallen, they match the definition, it has calories and it is a fuel for metabolism. Mmm. But you can't really, it's not fun and really in huddle, almost a normal food. So people have been trying to synthesize Exxon, just ketosis that you can consume each directly. So you can kind of really get new food group here. Speaker 4: (27:32) You actually MCT oils, what are they? MCT, medium chain triglycerides are fatty acids that readily convert into ketosis. So the fact, but it's a relatively efficient fat that converts into through your liver, through ketogenesis into ketosis. Caprylic acid or ch is the most efficient a fatty acids that converts that into beta. Hydroxybutyrate. you can, it's eight carbon eight carbon linked chain. And then if you look at PHP, it's four carbon. So it's like a very nice size fatty acid that readily converts with a pH. D ahm so what does the HV well, what does ketosis will? He, one's a scribe. This fourth macronutrient and the main form of a key talent is this specific molecule called BHB or beta hydroxybutyrate. I just think they may be HP. So it's not quite a mouthful. Mmm. Now if you can take a BHB is the end ketone that you want, can you deliver that in the food form? Speaker 4: (28:40) And that's where you have things like you don't ask sitters or ketone salts that you might've seen. So these are just different formulations or different ways that liver beta hydroxy be [inaudible] in a consumable form. The very cool thing about ketone esters, however, is that it's a very highly efficient way to deliver a lot of ketones without any GI issues typically associate with ketones salts. So if you actually look at, Mmm. The space, I would say like, there's like things like MCT oils. Okay. You know, that has its place. It's valuable, right? It's like a nice form of fat that can refer in the ketones, but it's not an, it's just keep telling, right. It's not eating beta hydroxybutyrate directly. And then we look at Exondys ketones. There's primarily, he don't insults and then ketone esters. And what he consults are essentially hydroxybutyrate bound to minerals like sodium, potassium. I'll see the, so we oftentimes Speaker 5: (29:42) You look at a label of a ketone salt, it's like a ton of minerals. It's like a hundred percent of your life recommend daily allowance salt. Yeah. Small drink. You know, so you know, there's arguments whether it, you know, people need more salt anyways, I think that's a different rabbit hole. But regardless, I think from a performance perspective, there's often GI issues. We have so much salts and that is a real concern from a performance perspective. A ketone esters its bound to ketone precursors. So it's just a lot more sure way to deliver ketones and yeah, without the salts [inaudible] I can imagine if you've got a lot of salts and minerals and the ketone salt as an athlete, for example. Good. Cool. It's traveling and endurance. Yeah. example Okay. Okay. So that's that six dodginess keto. And so can you tie, so the one that you have at your company that's been developed over like I think 20 years from a time of all the basement money going into this, that the race H money is this much more powerful than, so, you know, just for the lay person then then buying an MCT oil, it's your rate pay times rather than a precarious or or having to go through the liver to be turn that into hopefully ketones. Speaker 5: (31:13) Yes. Yeah. So yeah, this is measurable and you can like do this like with your own finger and if you actually measure ketones, do a finger stick, typically like an MCT oil will bump your beta hydroxy Peter your D levels to maybe 0.5 bump. And with the [inaudible] or we can, you'll typically see up to 5.0 millimoles. So literally 10 times wow. More ketones delivered. That's in a consumable form. Mmm. Does that negate the need to be on a keto diet when you have ketosis? Can you get away with eating carbs? That would be the optimal. Yeah. So that's like an interesting area of discussion. And research some people. So some would say yes, I think it's nuance. So basically it's like what do you want on a kitchen? I think there is some value of carbohydrate restriction, carbohydrate restriction, but a lot of the benefits of a kitchen dining is having ketones present to be metabolized both as a metabolic substrate and as well as a signaling molecule. [inaudible]. So the question is how much of the benefit of a kid doing diet is from the carbohydrate restriction alone and how much of a benefit is from the ketones and both of substrate and a signaling molecule. And that's really an area of research. Speaker 4: (32:40) My you know none I have no data to support either direction. Is that Mmm. There's some subset of the value that's delivered by fastener kitchen guys that comes to record themselves. Yeah. So can you get some, most of the benefit of a kitchen guide or facet? It's not just ketone. I think so. Speaker 3: (33:05) That would be the. Speaker 3: (33:07) So that will be interesting to see how that research unfolds in the next year. You were telling me right. That would be, you know, cause obviously the keto diet is quite a difficult diet for many people to adhere to. Especially the all team. And what about the whole triglycerides problem? When people are on a keto diet, what's your take on, on the negative sides of, of keto? Speaker 4: (33:33) Mmm, usually you, yeah, so the lipid like the basically is your blood lipid panels is something that people tend to look at when you're looking at, you know, high fat diets, right. So you know, people look at triglycerides as you mentioned, but also LDL, low density lipoprotein cholesterol and HDL high density. Mmm. So the typical concern is that if you eat such a high fat diet and audio thats well lot and that could be a reasonable concern. So there's some interesting data that that perhaps suggests that if you look at LDL alone, it's not really a great predictor of cardiovascular disease risk. You should really look at the trial of LDL, HDL, triglycerides all together. So typically in a well formulated huge diet, you may see an elevation of LDL, but you see high HDL have low triglycerides. And then the question is, and again, I don't want to be giving medical advice, I'm not a medical doctor, but there is an interesting stream of research going on now where if you look at a cohort of people with high LDL, which maybe bad, you know, high HDL and low triglycerides the association with cardiovascular disease risk disappears. Speaker 3: (34:58) Yup. Speaker 4: (35:00) The question is then, is LDL alone a great predictor of cardiovascular disease risks? I think that's again, an open area of research. I think again, just again from a systems thinking perspective you need to look at the whole system. It's kind of arbitrary to just choose one thing and be like, okay, you have one thing that's going to give you a disease. So it's like, yes, that might be correlated but me to understand the full system. Yep. And that's where I think there's a lot of interesting research. Speaker 3: (35:32) Yeah. And it would make sense to me that, you know, you do need to look at the ratios of things. Like I, it's, it's looking at Speaker 5: (35:38) The whole system of things and you know the old way of thinking that cholesterol was bad for you, period as, as really not, not correct. I think, you know, now we've moved on from that sort of idea that that isn't the way. Yeah. They just like complicated and like very nuanced I think. I think people want that headline. I mean, how many times have you seen eggs are good? Yeah. It seems like it's literally like it flip flops every single day. Yes. And I think that just shows you that nutrition is very complicated. People have different genetic baselines. People respond to food differently. Yes. Yeah. To me, I don't want to be overly prescriptive on everyone should eat like, again for me, engineer and meet us. Okay. Like self-experimentation you should really measure the response is yourself. When I see my own glucose numbers and I see my own blood lipid profile, when I do these different types of diets, I know what works for me. Supply. And that ultimately is what matters. Like it doesn't matter what the randomized controlled trial says for a population of like men that are age 25 through 30 in a U S college, the people that are being studied, right? Like there's a reasonable critique on the selection sample [inaudible] what all the science is done on, right? Most clinical trials are not unwomen no, no. Well done. Speaker 5: (37:16) Okay. It's really hard to run science. I understand why people want to like reduce the very variables. I think it's like [inaudible] the, again, the mechanisms that you can derive from the literature and then confirm it with yourself. That's ultimately, I think the general literature. And then how does it actually apply to you as N equals one. And this is, this guy's nice segue into your stance as an advocate for smart regulation, for human enhancements and in our ability to take control of our own. You know, like a lot of biohackers now around the planet. And I include myself in this, that we believe that we have the right to control their own bodies and we, Oh, I'm not prepared to give up my control what I have in my own house. [inaudible] The local doctor. [inaudible] No, and I think it's, it's important that we start to take some responsibility because we've also had, you know, in our culture, in an SSO, I'd say the opinion, the doctor knows everything and I don't have it. Speaker 5: (38:26) Right. Question to experiments to understand. And you know, I, I mentioned to you before the journey I've been on with my mum and I've, you know, peer shape. Did we say from those experiences, I, I now want to be [inaudible] in control as I possibly can be. Obviously I don't have access to everything. I would love to have access to. Mmm. But I want to, I want to have the right to be able to try things on my own body and to be able to experiment and to understand, set people, understand that it's the responsibility, their own health into their own to do your own research. We live in a time that we differ with we, we've got access to two minds like yours and experiences like yours and the cutting edge science and the latest, we don't have the sizzle one person's opinion from a local who tried to 25 years ago. Yeah. [inaudible] Speaker 5: (39:37) Aye. 100% agree with everything you just stated there. I think you put it quite nicely. But do you want to just, I guess make Cognits I don't think healthcare system or the specific, the individual clinician is the enemy that they're trying to do their best. And those are, I would say like, I don't think anyone is excited about the healthcare system. Well, I think the underlying point. And so I think I've talked a lot of doctors and I think there's, I think everyone is trying to do their best. I don't think anyone is individually. No, but I think the point that it really is an underlying point is that people should be self-empowered take agency of their own health and happiness. I think that's a really the most important point because you care about your own health more than anyone else. Yeah. I mean it's just like, yeah, you're a doctor like cares about you, but he has his own problem. Speaker 5: (40:38) She might have a, you know, family issues with her husband and a hundred other patients to worry about. Yeah, that's fine. But you, you are living with your body. You are living with your own health and just like you wouldn't absolutely do business deal or buy a house or buy a car without research. How, why would you not take that same level of research? Important medical procedures or lifestyle choices, spiritual and health. So to me it's just not even like challenging that healthcare system. Just like hello. You care about your health the most. You have the biggest stake in your own health. Yeah. Oftentimes we're just asked to just be passive in our own health. And that seems so backwards given that you spent like 20 hours online searching the latest launch of a computer and gadget. Yeah. Change your change or nutrition change, take medication and you're just like, Mmm. Speaker 5: (41:38) Hiking up. Yeah. Just pass it again, I think, and I think basically my sense of the future is that information is being more and more decentralized. I think successful doctors will have a much more collaborative relationship. Mmm. And ultimately we are the buyer. We are the customer in this relationship. I think there will be a world where it becomes much more collaborative. Like these are my specific concerns. Can you address, these are my goals, this my science position. I want to understand and take a little bit of a self-responsibility here. Rather than do annual checkup, he'd see me for 15 minutes and I'm on my way with a couple little pills. Right? Like I don't think that's going to work anymore. No, it can't work anymore. Speaker 5: (42:33) Well, you're also on the cutting edge. You're in Silicon Valley. You see a lot of the biotech stuff that's coming in the future. I listened to a speech that you did on [inaudible] the feature of five tickets and where you see this going, expanding Cuban capabilities. And I was just like, wow, really? Mmm. [inaudible] What is coming down the road? Can you give us a little bit of a sense of what you think is coming as far as what and the size? What else? Yeah, it does some exciting and some scary things in the future. Yeah, I think my framework here is that again, just sort of the engineering hat on. If you can't measure it, you can't optimize it. I think that we will get much more are available biomarker data on our overall system. So I think as I mentioned, if you have a continuous glucose monitor, no, there is a very nice device too. Speaker 5: (43:38) Again, track your blood sugar continuously over time. No, I know there's, you know, I love to attract much more biomarkers, right? I need a big companies looking at it, looking at the space. So I think phase one or step one is that we'll have Oh, passive data stream across all the important ball markers readily at our fingertips. Like what could you have, not just a continuous glucose level? Well, why not have continuous ketone levels but not have confused insulin levels? Want to track your LDL HDL and triglycerides over time. I think this is one thing, you know, with a strong quantitative mathematics background, I think biology is the built on snapshots, one blue draw, and that's what we base everything on. But we're literally dynamic systems with flux with flow. Speaker 4: (44:32) These things change a lot. And I think Speaker 3: (44:36) [Inaudible] Speaker 4: (44:36) Literally, if I eat a ton of fat that day before a blood draw or I fast the day before a blood trail, Speaker 3: (44:44) Yeah, you've got to be completely different. Speaker 4: (44:47) We need to understand the actual flux and slopes of all these changes rather than just like do science on snapshots. Right? So I think it's like physics. It's like you're taking, you're doing physics with looking at a planet move every year versus, okay, what if we can attract telescopes, the movement of the plants, we can actually model this much better. So I think from step one, like we're going to have much more available real street, real time streams of data. Mmm. I think once we have that real time passive data stream, we'll be able to have a much more personalized recommendations and protocols for people. Speaker 3: (45:26) Mmm. I think we all do. We notice. Yeah. Yep. Speaker 4: (45:30) I like you like certain things differently than other people and you respond to things differently. Other people, there was a big metabolism paper publish it. Probably not true three years ago. Banana to me, my response. But you might be able to tolerate it. Yeah. And it totally makes sense, right? If like my ancestors ate bananas and your answer says made apples, like there's going to be an verbalize world and we're just eating a bunch of like fake bananas and fig apples. It sends a reason. It will have different responses to that kind of input. Mmm. So, given that we have the data streams, we can actually now and build time instantly adjust our diet or nutrition or protocol or exercise or sleep to match actually. Speaker 3: (46:18) Okay. Is optimal for our four ad thing. Yeah. I mean we, we do an ad company AP genetic testing and we look at the genetics. Yeah. Mike half of people and have the personalized recommendations. Oh. Based on the work of a Dr. Albert, you're rolling from Italy. I'm looking at for being different on different science disciplines and distilling it into some Mmm. Reports that we can take and then have an insight as coaches and as health coaches to be able to personalize to, to at agree at this stage. It'll get better and better as time goes on. What times of the day, you know, you chronobiology what your genetic, your ancestry is to how you going to, how you develop them in the womb, you know. Mmm. And there are all these different layers that is giving us as coaches an insight into our athletes and our clients that we knew made before forehead. And this is only going to grow, you know, and I'm excited about that. Firstly is that is a coach because we're seeing much better results now. Yeah. You know, you're trying to, two athletes are the same. No, I had in the same training and one will get massive Speaker 5: (47:30) Results and the other one doesn't. And you're like, why you lying to us? You're not doing the stuff, you know, that's actually, no, they just, I'm really excited about all the tracking stuff. I'd love to get a constant glucose monitor. I think you're exactly right. I feel like oftentimes we talk to doctors, they'd like don't believe their patients. Yes. Like literally trying to pull up. That's right. Establish the doctor patient relationship a little bit. I mean, again, it's not to say doctors are not trying to do their best. I think it's like, I would say I would say let's just empower ourselves and learn more so we can have a productive conversation with primary practitioner. And then they're just like, kind of like, you know, I see coming around the corner is that like, you'll have more and more interesting technologies that are drive inputs into human performance. Speaker 5: (48:35) She don't ask her other, other exonerees ketones are very interesting. It's a new way to deliver soap fit into our bodies and signal different things. Mmm. Interesting. Compounds tap into longevity pathways. Right? And I think we're understanding the systems biology of humans much, much better. No, it gives us an ability to, maybe we can push certain inputs in a way that maps to a performance profile that we want. And again, like, and that can be different for different people, right? Like maybe if I'm obsessed with health span, I could be different from, I want to win an Olympic gold medal next year. Definitely coming from an F, you know, lytic background where, you know, push my mind to the limits. It wasn't about longevity at that stage, you know you can do a lot of damages and ask that you can be fit and unhealthy. Speaker 5: (49:32) Which is which is also a [inaudible]. But if you're an athlete, you've got to be healthy. Well, actually, no, you can be quite unhealthy, but yeah. And now as an, you know, getting, getting older and getting a little bit wiser and looking at longevity and wanting to have health span over a longer period of time, I've changed my whole approach to the way I try and in the way. And I think that that's a healthy progression too, to move in. So you said that, know I'm looking at being able to do what I want to at 19. Oh, I've [inaudible] 105 I believe. Yeah. Be completely broken and burnt out. Yeah. Which I've down in the past and which I see a lot of athletes [inaudible] okay. And, and having this information provides, gosh, when I started doing ultra marathons 25 something years ago, we didn't even about electrolytes for crying out loud, you know. Speaker 5: (50:30) And, and now of course, we bought whole lot more things at our fingertips and we can, we can see the improvements in performance over the last few years with extreme endurance athletes. Like, thanks. Mmm. It's only gonna [inaudible] yeah. The limits of human performance aren't even breached. Yes. You know, and that's without tapping into the whole mind side of it. Yeah. Oh, so another fascinating side. Mmm. I just wanted to pivot and then I know we're going to wrap up, but Mmm. You've also gone a pretty deep dive into Nutro nootropics. Hi Brian. Enhancing supplements in a smart drugs and things like that. Having some of the family with a massive brain, Brian and Dre, I'm very interested, eight year old take on what some of the great nootropics for people who Mmm. Maybe him brain injuries, maybe hitting towards dementia, Alzheimer's that sort of thing. Speaker 5: (51:30) I know you're not a medical doctor, but what is your title and some of the exciting compounds or even the ketones for, for things like to meet turnouts farmers. What is your take on that? Yeah, I think it's a very based in the sense that there's a lot of things that are preferred to have any Tropin benefits, but you really need to look and drill down into specific compounds and then judge the evidence of each specific compound on your specific use case. Right. So you know, when we developed our nootropic supplements, we looked at specific compounds that have randomized controlled trials on healthy humans and showing no benefits cause it's going to get benefit for those use cases. But oftentimes things that can improve on performance in healthy human, this monkeys are an improved performance. People that are efficient. So when you extend the scope a little bit evidence pool, it gets a little bit even better. Speaker 5: (52:34) And when you're looking at eventually, hopefully hoping people that have my own cognitive impairment and trying to prevent decline and move that more towards awesome. The direction. So obviously, you know, you know, the products that we sell, you know, we think are very, very high quality and how the robust evidence, so we have rise with the Copa which has, you know, solid book amount of evidence around randomized controlled trials on specific doses, boosting longterm memory, et cetera. So that's pretty exciting. If you actually talk to the principal investigator who's actually a professor concert, I believe he's at the university of Swinburne. No excited about that class of compounds and I believe it's still do not research in that area. Mmm. No, I think ketones are also like an interesting area of research in terms of driving cognitive a benefit. Mmm. The mechanism of action there is that glucose costs the blood brain barrier, but also the ketones. Speaker 5: (53:43) And you might've heard of Alzheimer's nickname type three diabetes. Yeah. And the thesis there is that part of the problem with Alzheimer's is that there's a glucose uptake disfunction where it's for whatever reason, well, it's insulin resistance efficiency. All right. The brain cells aren't able to process glucose. Well, ketones are uptake and metabolism, a completely different pathway. Can you rescued energy deficit that, that defect substrate. So it's been pretty early data around ketogenic diets being helpful as well as exotic as being helpful for those use cases as well. So I just had a Dr. Kabran Chapek on the show last week. He's written about concussion rescue. You're looking at a traumatic brain injury, Al Thomas. And there's a, when you have a brain injury for example, there's a metabolic no problem. What's that glucose getting in it? Where The good coach is not getting put in. Speaker 5: (54:53) And they did a at trial where they put and IB glucose and people with brain injuries and they suppressed the ketones. The body was producing this morning. It was actually feeding the brain and actually made them work. Yeah. And this is like, Oh my God, that's what they did. My mum when she was in ICU, they put in, you know, and I'm like, I had no idea at the time glucose was not, it would be logical to think cause you Brian needs you a lot of glucose. Well, when there's a metabolic disruption caused by the brain injury, it would have been far better to give her pay times and, and you know, ketone Ester or something or even fish oils so on to feed the brain then then glucose and suppressing what little ketones you would have had, you know. No, that's exactly right. Speaker 5: (55:42) The mechanism that you're describing is exactly right. This kind of Columbian released a blood glucose uptake. Yes. Yeah. It's again, that's where you have to understand the mechanisms too. Have a solution. Yeah. Again, I don't want to like, I think, you know, we don't want to over-hype anything. I think that's another area of interesting research. I think it's an interesting and hopefully we'll be able to see published results. Yeah. From that hypothesis. That's exactly right. You know, the mechanism of action we would be targeting looking ketones or concussion and TBI. That's absolutely, yeah. Yeah, definitely. You should click with or listen to my last episode cause that was a really, you he'd be great to get on your show. So I know we have to wrap up. You Mmm. Some of your products, you've got your new tropics, you've got your, the one, you've got a sleep aid, you've got a focus, memory aid the other two, you hit another two there. Speaker 5: (56:51) Omega-3 DHA focused like a brain DHA supplements called keto. And then we have chronic longterm cognitive performance will rise. And then we have sprint, which is but cute a caffeine off. He needs that. All right. So if anyone wants to check them out. So you have a podcast. Yeah, the ice, we mean podcasts. So everybody go and check out different words on the podcast. HB in him. Yep. I always get the name. I must be slightly dyslexic around their own way. When people reach out to you and connect with you and the work that you doing. Mmm. Can I get the ketone esters by your website? So I understand you're out of stock at the moment. Yeah, I was checking on the website and that will be the most up to date place to get updates at hvmn.com. Yeah, it's always interesting in the beginning of the year because a lot of the institutional sports teams kind of stock up for the season so I can add on the shelves. Yes. Speaker 5: (58:04) You know, it's sort of like first come first serve, right. It's, you know, I guess there's been a lot of media coverage on tour de France teams for example, using our product. So that's coming up later this summer. Right. Awesome. A lot of the salient volume goes, goes there. Yeah. I mean you find us on each PMN very easily searchable, but also personally at Geoffrey Woo, G E O F F R E R Y W O O primarily on Twitter and Instagram. Happy to engage there as well. Awesome. I will put all those links Geoffrey in the, in the show notes and thank you so much. We appreciate your time today. I really appreciate the work you're doing. I love listening to your podcast. I, I do feel at the end of it quite challenged intellectually often. But it's at the cutting edge of what's happening out there. So it's really, really exciting. So thanks very much for your time today. I really much enjoyed the conversation. It's super fun. Thanks for having me. Speaker 6: (59:05) If your brain is not functioning, edit space and check out what the team at the light dotcom do now being like producers, photo biomodulation devices, your brain function depends largely on the health of the energy sources of the brain cells. In other words, the mitochondria and research has shown that stimulating your brain with near infrared light revitalizes mitochondria. I use these devices daily for both my own optimal brain function and also for other age-related decline issues and also for my mom's brain rehabilitation after her aneurism and stroke. So check out what the team do at vielight.com. That's V I E L I G H T.com and use the code T A M A T I it chick out to get 10% off any of the devices. Speaker 1: (59:55) That's it this week for pushing the limits. Be sure to write, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com.

文章较长且专业术语较多，建议对照文本收听。在食物缺乏的年代，“有油水”成为富裕生活的标志之一，至今人们仍然爱说“富得流油”。以前人们并不知道脂肪对身体有何用处，只知道它能使食品变得美味可口。后来生物医学家发现脂肪是体内储存能量的物质，并参与多种重要的生命活动，对儿童的发育尤其重要。体内的脂肪多数是人体自身合成的，但也有些种类的脂肪人体无法合成，必须从膳食中吸收，因此脂肪被列为必需营养素。近百年来，生物医学家才逐渐意识到，脂肪也有对身体健康不利的一面，我们所喜欢吃的东西，未必都是好东西。1908年，科学家观察到，用肉、全脂牛奶和蛋作为食物喂养兔子，会使脂质在兔子的动脉管壁中逐渐沉积下来，使血管变窄，血流不畅，患上动脉粥样硬化症。1913年，这种沉积在血管中的脂质被确定为是胆固醇。1916年，一名在爪哇工作的荷兰医生兰根（Cornelius de Langen）发现，和荷兰殖民者相比，印度尼西亚原住民的血液中胆固醇含量较低，而得心脏病的比例也较低。他猜测血液中胆固醇的含量可能与患心脏病的风险有关。他认为这与饮食习惯有关系。印度尼西亚原住民的饮食以素食为主，而荷兰人则吃大量的肉类和奶制品。兰根注意到，那些放弃了本民族的饮食习惯、采纳荷兰式饮食的印度尼西亚人，其血液中胆固醇含量和患心脏病的比例也都跟着上升了。但是兰根的发现发表在一份鲜为人知的医学刊物上，并没有引起人们的重视。40多年后，这个问题才再度引起人们的注意。第二次世界大战之后，医学家在斯堪的纳维亚诸国做调查时发现，在战争期间，因心脏病而死亡的人数大大减少了。这是不是和战争期间实行食品定量配给制，人们难以吃到肉类、蛋和奶制品有关呢？与此同时，其他研究者也发现，心脏病发作的病人，其血液中胆固醇含量要比一般人高。从那以后，已有无数的研究结果将高脂饮食、血胆固醇的含量和心脏病发病率这三者紧密地联系在一起。在那些人群中血胆固醇平均含量偏高的国家、地区，心脏病是导致死亡的头号疾病，而在那些血胆固醇平均含量较低的国家、地区，却很少有人患心脏病。那些心脏病风险高的国家、地区，其饮食中往往含有大量的脂肪。但是，人们也注意到，有些国家、地区的饮食中也含有较高的脂肪，而心脏病发病率却很低，例如希腊人和因纽特人（旧称爱斯基摩人），这是为什么呢？原来脂肪种类繁多，不可一概而论。脂肪由脂肪酸和甘油结合而成。脂肪酸的样子像一条长长的链条，是由一个个的碳原子串起来的，碳原子上面还有氢原子与之结合。碳原子的化合价是4价，可以跟其他原子形成4个共价键，氢则是1价。在链条中间的碳原子，由于已与两个碳原子相连，最多还可以结合2个氢原子。如果链条上每一个碳原子都尽可能多地与氢原子结合，我们就说这种脂肪酸达到了饱和状态，称之为饱和脂肪酸。有的脂肪酸的链条中间，还有可以和氢原子结合的位置空着，处于不饱和状态，就是不饱和脂肪酸，少了一对氢原子，称为单不饱和脂肪酸，少了多对氢原子，就叫作多不饱和脂肪酸。根据氢原子的缺失位置，多不饱和脂肪酸又分成欧米伽-3和欧米伽-6两类。食物中的饱和脂肪酸主要来自动物产品和某些植物油（包括椰子油、棕榈油和可可油），不饱和脂肪酸主要来自植物油和海产品，其中橄榄油、菜籽油、花生油等富含单不饱和脂肪酸，大豆油、芝麻油、玉米油、葵花籽油等富含多不饱和脂肪酸。饱和脂肪酸链条中的碳原子彼此是以单键相连的。不饱和脂肪酸的链条中间不饱和的碳原子彼此是以双键相连的，这时这两个碳原子都分别只与一个氢原子结合。这两个以双键相连的碳原子，如果它们的氢原子位于同一侧，叫作顺式，这种脂肪酸就叫顺式脂肪酸。如果它们的氢原子分别位于两侧，就叫作反式脂肪酸。顺式脂肪酸的链在双键的地方打了一个弯，性质不稳定。反式脂肪酸则和饱和脂肪酸一样是直链，比较稳定。食物中的不饱和脂肪酸主要是顺式的，动物脂肪有一小部分是反式的。在从前，食用的脂肪主要是动物脂肪，例如黄油、奶油、猪油，它们比较稀少、昂贵。植物油倒是便宜，但是供食用的植物油的脂肪酸基本上都是顺式脂肪酸，它们很不稳定，是液体，而且容易变质，这是由于自由基攻击链条中的双键造成的。20世纪初，德国化学家威廉·诺曼（William Norman）想到了一个解决办法，给植物油中的双键提供氢原子，让它们变饱和，这个过程称为氢化，这样制造出来的油就叫氢化油。如果所有的双键都被氢化、饱和了，顺式脂肪酸就变成了饱和脂肪酸。但是通常只有部分双键被饱和，由于工艺的原因，在氢化的过程中剩下的双键两头的碳原子的结构发生了变化，它们连接的氢原子由顺式变成了反式。这样，氢化油就含有大量的反式脂肪酸。植物油氢化之后，变成了半固体，性质稳定、不容易变质，可以代替动物脂肪使用，而且价格要便宜得多。氢化油很快地被大规模生产，在食品加工业中获得了广泛应用，被用来制作糕点、调味品和油炸食品。胆固醇的情况也很复杂。胆固醇和脂肪酸都属于脂质，是人体的重要组成部分，用于组成细胞膜、生产类固醇激素和胆汁酸以及执行其他重要的生理功能。我们体内的胆固醇，一部分是在肝脏内自己合成的，另一部分则从食物中直接吸收。只有来自动物的食物才含有胆固醇，例如蛋、肉、肝、奶、海产品等。来自植物的食物不含胆固醇。体内合成和从食物中吸收的胆固醇无法在血液中溶解，它们要借助于一种由磷脂和蛋白质组成的载体—脂蛋白来运输。脂蛋白主要有两种：低密度脂蛋白（简称LDL）和高密度脂蛋白（简称HDL）。大多数胆固醇由LDL携带，如果血液中LDL－胆固醇含量过高，就会慢慢地在动脉管壁沉积下来，形成粥样小瘤，导致动脉硬化。因此LDL－胆固醇有时被称为“坏”胆固醇。而HDL－胆固醇则被称为“好”胆固醇，它能够把血中胆固醇送回肝脏，甚至清除动脉管壁中沉积下来的胆固醇，防止粥样小瘤的形成。食物中的饱和脂肪酸能增加体内“坏”胆固醇的含量，相应地增加了心血管疾病的风险。而反式脂肪酸除了能增加“坏”胆固醇的含量，同时还能降低“好”胆固醇的含量，相当于双重增加了心血管疾病的风险。不饱和脂肪酸却会降低血胆固醇的含量。多不饱和脂肪酸会同时降低“坏”胆固醇和“好”胆固醇的含量，而单不饱和脂肪酸在降低“坏”胆固醇含量的同时，却不影响“好”胆固醇的含量。希腊人饮食中的脂肪主要来自橄榄油，这是一种单不饱和脂肪酸，因此有人认为这是希腊人心脏病发病率低的因素。因纽特人心脏病发病率低则可能另有原因。他们以鱼为主食，鱼富含欧米伽-3多不饱和脂肪酸。有些研究表明欧米伽-3脂肪酸能降低“坏”胆固醇。另有些研究表明，另一种多不饱和脂肪酸—欧米伽-6脂肪酸—也能降低“坏”胆固醇，但是同时也降低了“好”胆固醇。大豆油、玉米油所含的亚油酸属于欧米伽-6脂肪酸。植物油（例如大豆油、菜籽油）也含有欧米伽-3脂肪酸，但是种类和鱼油不一样。鱼油含的欧米伽-3脂肪酸为二十碳五烯酸（简称EPA）和二十二碳六烯酸（简称DHA），而植物油的欧米伽-3脂肪酸为α-亚麻油酸（简称ALA）。EPA和DHA的作用被认为强于ALA。美国心脏协会发布的报告指出，已有比较充分的证据表明EPA和DHA能够有效地降低心血管疾病的发病率，每天摄入0.5～1.8克的EPA+DHA能显著地降低心脏病死亡率。每天摄入1.5～3克的ALA似乎也有益处，但需要进一步的研究。看到这里，你可能头都大了。这么多种的脂肪酸，这么多的术语和信息，让人无所适从。能不能给个简单的指南呢？要避免摄入饱和脂肪酸和反式脂肪酸，以预防心血管疾病。即使从食物中摄入非常少量的饱和脂肪酸、反式脂肪酸或胆固醇也能逐渐增加血液中“坏”胆固醇的含量，增加心血管疾病的风险。所以对这类不是人体必需反而有害的脂质，不能讲“适量摄入”，应尽量避免摄入，尽量用不饱和脂肪酸取代。反式脂肪酸的危害比饱和脂肪酸还大。即使在摄入的量很少时（只占食物热量的1%～3％），反式脂肪酸对心血管疾病的风险仍然很明显。反式脂肪酸可能还有其他方面的危害，但还没有确证。反式脂肪酸除了能给人体提供能量之外，没有营养价值，反而有害，那么就应该尽量减少摄入它，越少越好。世界卫生组织的建议是每天摄入的反式脂肪酸的量不要超过食物热量的1％，大致相当于不要超过2克，吃一份炸薯条就远远超过这个量了（大约含5～6克反式脂肪酸）。所以如果经常吃快餐、糕点、油炸食品、零食的话，是很难不超过这个限量的。一个美国人平均每天摄入的反式脂肪酸的量是5.8克。但是富含“坏”脂肪酸和胆固醇的食物往往也是营养丰富的食物，没有必要完全不吃它们，可以采取一些简单的预防办法，例如去除肉类中的脂肪，选用低脂或脱脂的奶制品，少吃蛋黄（鸡蛋中的胆固醇主要在蛋黄中），少吃油炸食品，少用食用油，不用动物油，要用不饱和植物油。要适当地摄入不饱和脂肪酸，特别是来自鱼的欧米伽-3脂肪酸，它们似乎对心血管很有保健作用。美国心脏协会的建议是，所有的成年人一周至少要吃两顿鱼，特别是比较肥的鱼，例如三文鱼、沙丁鱼、金枪鱼、鲱鱼、鲭鱼、鳟鱼。对冠心病病人，建议每天摄入约1克的EPA＋DHA，最好是由吃鱼摄入，也可考虑服用鱼油胶囊，对此应在医生的指导下进行。鱼油胶囊属于保健品，其质量难以保证，而且摄入过多，有引起出血的危险。经常吃鱼看来是个好习惯。不过，必须注意，由于水域受到污染，一些鱼类体内的汞和其他环境毒素含量过高，有慢性中毒的危险，特别是像鲨鱼这种处于食物链顶端的大型鱼类，体内更容易累积毒素，应尽量避免食用。美国心脏协会认为，儿童、孕妇和哺乳期妇女因为吃鱼导致汞中毒的风险增大，不过他们患心脏病的风险本来就很低，无需通过吃鱼来预防。但是对中、老年男性和绝经期妇女，吃鱼避免心脏病的益处超过了汞中毒的风险。让所吃的鱼的种类多样化，是减少汞中毒的风险，又增加欧米伽-3脂肪酸摄入的最佳方式。

What is cholesterol? Cholesterol is a waxy, lipid in every cell’s membrane and our blood plasma, vital for life It insulates neurons Building cellular membranes Metabolizing fat soluble vitamins Produces bile to help digest food Synthesis if many hormones including sex hormones There are rare genetic disorders in which people cannot properly synthesize cholesterol.  Once such disease is Smith-Lemli-Opitz syndrome (also called “SLOS,” or 7-dehydrocholesterol reductase deficiency) which is a metabolic and congenital disorder leading to a number of problems including autism, mental retardation, lack of muscle, and many others. You get some cholesterol from the your diet and some your body makes. Cholesterol is different day to day All Cholesterol is NOT created equal. The tests your doctor runs do not tell the whole story Many (not all) people will have increase in cholesterol on a high fat diet but most studies show IMPROVED cholesterol profiles (inc in good cholesterol, decrease in bad) So the AHA is right. Saturated fat does increase cholesterol. But does this mean it increases heart attack?  Probably depends what you are eating the saturated fat with and your genetics. The good (HDL), The bad (TG) and The ugly (LDL) HDL (the Good) Transfers excess cholesterol that tissues don’t use back to liver Liver excreted through bile HDL is the one to naturally help get rid of excess cholesterol when the body’s done with it, You want it as high as possible Increased by LCHF / Keto Triglycerides: (THE BAD) (causes fatty liver and heart disease) TG are fuel for your body High TG in blood because your body is not using it Its using glycogen instead If fat adapted - you are using this up TG just sit  around and cause problems TG float around in circulation Because hard and dense and causes problems/ plaques It starts to get oxidized Damaged and clogged arteries Your body tries to clear it with local inflammation Cells responding to inflammation cause plaque and clog arteries Arteries are narrowed and less blood and less oxygen TG increase small dense LDL LDL: (the ugly) - because its complicated LDL delivers cholesterol to tissues. Large fluffy LDL does this SO IMPORTANT LDL-C (large and fluffy) and LDL-P (go to artery walls and clog) ApoB (a proxy for LDL-P which not many labs run) Apolipoprotein B (ApoB) is an important component of many lipoproteins that are involved in atherosclerosis and cardiovascular disease. Apo B containing lipoproteins are the ones that are most likely to enter the wall of the arteries. TAKE HOME If you are not going to change your lifestyle and eat high sugar diet and you have heart disease - you might want to take a statin If you eat low carb high fat your cholesterol panel will be different then someone on a SAD Make sure you get the break down of particles to get a better picture Currently, most people in the United States (and the world for that matter) undergo a “standard” lipid panel, which only directly measures TC, TG, and HDL-C.  LDL-C is measured or most often estimated HIGH Triglycerides is BAD HIGH HDL is GOOD LDL-C is large fluffy and healthy GOOD LDL-P vs ApoB is small and dense and bad LDL-P (or apoB) is the best predictor of adverse cardiac events, which has been documented repeatedly in every major cardiovascular risk study When looking for information look to lipidologists who have phDs in this stuff not correlational / drug company funded research (mostly what doctors are aware of) https://idmprogram.com/diet-heart-hypothesis-hormonal-obesity-xxxv/ https://peterattiamd.com/the-straight-dope-on-cholesterol-part-i/ http://eatingacademy.com/cholesterol-2/the-straight-dope-on-cholesterol-part-iii cbi.nlm.nih.gov/pubmed/27389628 https://www.marksdailyapple.com/cholesterol/ https://www.medicalnewstoday.com/articles/267834.php https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets http://clinchem.aaccjnls.org/content/50/10/1725

The doctor's exam room can be an intimidating place when you're sitting there in your hospital gown, all drafty in the back, and all. Sometimes just getting the feel for the sound of all those lab tests and what they might mean, may make the experience less overwhelming. Today I go over several different groups, or panels, which screen your blood for signs of any problems. Here are the cliff notes, if you want to see the numbers in writing: Fasting blood sugar (FBS): 65-100 is normal. You may also see 110 as upper limit. Random blood sugar (RBS): 100- 140. You may also see 160 as an upper limit... or even 180 in people who are have diabetes. Hemoglobin A1C (also called glycosylated hemoglobin): 4.3-6.1 is normal. All pregnant women should undergo a glucose tolerance test around 24 weeks gestation. Abnormally high glucose levels should be treated aggressively. Symptoms of low blood sugar include: clamminess, shakiness, rapid heartbeat, anxiety, and eventually coma. Symptoms of high blood sugar include: increased thirst, frequent urination, extreme fatigue, weight loss, blurred vision, trouble concentrating, and severe headaches. Urinalysis: sugar should be negative (if positive, your doctor will definitely check for diabetes and probably a UTI. Protein should be negative. Positive protein could imply a problem with your kidneys. Ketones should be negative. The urine should be clear- cloudy could mean in infection and amber color could mean dehydration. A chem 20 or metabolic panel includes: potassium: 3.6- 5.1 sodium: 136 -145 chloride:98-107 if these 3 are high you could simply be dehydrated... If they are extremely high that could signal a possible kidney problem. Carbon dioxide: less than 32. This measures how well your lungs are expelling air. Blood urea nitrogen (BUN): less than 20 creatinine: less than 1.1 the two above labs measure kidney function. Albumin: 3.5- 5.2 low indicates a sign of malnutrition. High values may mean kidney dysfunction. Calcium: 8.9- 10.3 Alkaline phosphatase (ALT):10-35 this is a liver function test. A CBC panel tests for infection. The most common value is: white blood cell count (WBC): 4-11 lipid panel: total cholesterol: less than 200 HDL: 40- 60 LDL: less than 90 LDL/HDL ratio: less stand 5.1  As always, if you have any questions you may contact me on my contact page. I will also have this list on my website, episode 152.

Confused by fat? One minute we're told to stay away from it; the next, we're told to embrace it. What's best? Chris Masterjohn demystifies the matter in today's discussion. Chris has a PhD in Nutritional Sciences and is an assistant professor at Brooklyn College in New York. He explains in detail fat's function in our bodies and how we should approach including it in our diet. He explains the need to take into account our genetics, our constitution, our ancestry, and even our careers, as we tweak our diets to find our "sweet spot."  He touches on some heady stuff: cholesterol levels, the LDL/HDL ratio, and the difference between saturated, polyunsaturated, and monounsaturated fats. He also points out which foods contain what kind of fat. Along the way, he helps us move from fear of fat to a place of understanding and freedom. "Fear is disempowering," says Chris. Fat has an important role to play in our bodies and embracing it is a step in the right direction, a step toward good health.  

This work was intended to evaluate two supplementation strategies to improve long-chain omega-3 fatty acid (n-3 LCPUFA) status in healthy adults. Two randomised, double blind, placebo-controlled intervention studies with parallel design were performed. The first study investigated the effects of a docosahexaenoic acid (DHA)-rich, almost eicosapentaenoic acid (EPA)-free microalgae oil (Ulkenia sp.) on red blood cell (RBC) and plasma fatty acids, plasma lipids and several safety parameters. Normolipidaemic vegetarians (87 f, 27 m) consumed daily microalgae oil (0.94 g DHA/d) or olive oil (as placebo) for 8 wk. DHA supplementation significantly increased DHA levels in RBC total lipids (from 4.4 to 7.9 wt%, means), in RBC phosphatidylethanolamine (from 6.5 to 12.1 wt%), in RBC phosphatidylcholine (from 1.4 to 3.8 wt%), and in plasma phospholipids (from 2.8 to 7.4 wt%). EPA levels rose to a much lesser extent. Microalgae oil provided for an increase in omega-3 index (from 4.8 to 8.4 wt%); after intervention, 69% of DHA supplemented subjects, but no subject of the placebo group reached an omega-3 index with a desirable value > 8 wt%. DHA supplementation decreased plasma triacylglycerol (TG) by 23% from 1.08 to 0.83 mmol/l. Plasma total, LDL and HDL cholesterol increased significantly in the DHA group, resulting in a lower TG:HDL cholesterol ratio and unchanged LDL:HDL and total cholesterol:HDL cholesterol ratios. The intake of DHA-rich microalgae oil did not result in any physiologically relevant changes of safety and haemostatic factors. In conclusion, DHA-rich oil from microalgae Ulkenia sp. was well tolerated and can be considered a suitable vegetarian source of n-3 LCPUFA. Although DHA supplementation improved some cardiovascular risk factors (plasma TG, TG:HDL cholesterol ratio), LDL cholesterol increased. Therefore, the overall effects of this intervention on cardiovascular risk deserve further investigation. The second study investigated the effects of a fish oil / evening primrose oil (FO/EPO) blend (456 mg DHA/day and 353 mg gamma-linolenic acid (GLA)/day) compared to a placebo (mixture of habitual dietary fatty acids) on the plasma fatty acid (FA) composition in two groups of 20 non-pregnant women. FA were quantified in plasma total lipids, phospholipids, cholesterol esters, and TG at weeks 0, 4, 6 and 8. After 8 weeks of intervention, percentage changes from baseline values of plasma total lipid FA were significantly different between FO/EPO and placebo for GLA (+49.9% vs. +2.1%, means), dihomo-gamma-linolenic acid (DGLA, +13.8% vs. +0.7%) and DHA (+59.6% vs. +5.5%), while there was no significant difference for arachidonic acid (ARA, -2.2% vs. -5.9%). FA changes were largely comparable between plasma lipid fractions. As compared to placebo, FO/EPO supplementation did not result in any physiologically relevant changes of safety parameters (blood cell count, liver enzymes). In conclusion, in women of childbearing age the tested FO/EPO blend is well tolerated and appears safe. It increases plasma GLA, DGLA, and DHA levels without impairing ARA status. These data provide a basis for testing this FO/EPO blend in pregnant women for its effects on maternal and neonatal FA status and infant development.