Podcasts about mastering nutrition

Send us a textAfter experiencing a jarring car accident that disrupted my life, I, Leonila Campos, found myself confronting the unpredictable nature of stress and its impact on our nutrition. This episode of the Simple Nutrition Insights Podcast invites you to explore how to navigate life's unexpected challenges while maintaining a focus on nutrition and well-being. Through personal reflection and professional insights, I reveal practical stress management techniques that have benefited both myself and my clients, ensuring that even in chaos, we can make mindful choices that support our health.Exploring the intricate relationship between stress and eating habits, I delve into the importance of recognizing personal triggers and physiological responses. Whether stress suppresses your appetite or drives you to emotional eating, understanding these patterns can lead to healthier coping mechanisms. Learn how intentional eating, deep breathing, and stepping away from stressors can prevent emotional eating. By prioritizing self-care and mental health, and seeking support when overwhelmed, we can better manage stress and its impact on nutrition. Join me as we continue to forge a path toward balanced meals and mindful practices, promising ongoing conversation and connection.Stay safe my friend.  Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.comMy YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg

Dr. Hoffman continues his conversation with Brian Keane, mindset coach, personal trainer, nutritionist, best-selling author, and host of The Brian Keane Podcast (the #1 health and fitness podcast in the UK).

Mastering Nutrition, Mindset, and Athletic Performance with Brian Keene, an acclaimed personal trainer, endurance athlete, and bestselling author. Brian shares his transformation story from an elementary school teacher to a leading health and fitness influencer, emphasizing the powerful connection between diet, exercise, and mindset. The discussion covers a broad array of topics including metabolic flexibility, optimizing nutrition for endurance sports, the importance of mindset in overcoming physical challenges, and the impact of alcohol on performance. Brian's extraordinary achievements, such as running the Marathon des Sables and preparing to climb Mount Kilimanjaro, provide a backdrop for his insights into effective fitness strategies and coaching approaches. Practical advice is offered on balanced nutrition, gradual dietary changes, and the benefits of sustained physical challenges for building confidence and mental resilience.

It's my favorite week of the year - The NYC Marathon is this Sunday and I will be entering the arena to compete once again. In honor of that we have the perfect guest. Legendary distance runner Jenny Hitchings joins us to share her remarkable journey, transforming from a college fitness enthusiast to a record-setting athlete in her 50s and 60s. Jenny's story is proof that it's never too late to bloom and that relentless dedication can lead to extraordinary results. Let's dive in.On today's episode of The CLS Experience, we have a very exclusive treat. She's a legendary distance runner and a record-setting powerhouse in the running world. She's the Age Group 55-59 and 60-64 Marathon World Record Holder, and she holds eight Age Group American Records in distances such as the 5K, 10 mile, 10k, ½ Marathon, and Marathon, and seven American Records for the 60-64 age group, Just to name a few. Recognized as a multi time USATF Overall Female Road Runner of the Year, and the Masters Long Distance Athlete of the Year, she was inducted into the USATF Masters Hall of Fame in 2021, no big deal.  Additionally, she was honored as the LDR and RRCA Open Runner of the Year in 2023, BIG facts. She's just a juggernaut in all facets of life and a terrific human being. Please welcome the unstoppable, inspiring, and limitless, the beautiful and gritty Jenny Hitchings.   7:55 – Chasing Speed and Success 17:20  – Mastering Nutrition, Recovery, and Handling Pressure 27:45  – Shifting Sponsorship Perceptions in Running 39:25 – Overcoming Running Challenges 44:37  – The London Marathon and Finding Joy in Life 50:30 – The Parallels Between Running and LifeTo join our community click here.➤ To connect with Jenny Hitchings follow Jenny on Instagram➤ Order a copy of my new book The Reinvention Formula today! ➤ Join our CLS texting community for free daily inspiration and business strategies to elevate your day, text (917) 634-3796To follow The CLS Experience and connect with Craig on Social Media:➤ INSTAGRAM➤ FACEBOOK➤ TIKTOK➤ YOUTUBE➤ WEBSITE➤ LINKEDIN➤ TWITTER

Ever wondered how you can stay on top of your diet and fitness goals even when life gets incredibly busy? In this episode of Embrace Your Real, I dive into the power of integrating essential macronutrients—carbs, proteins, and fats—into your daily routine without stress. You'll discover how carbs fuel your energy, proteins support muscle growth, and healthy fats keep your hormones balanced and aid in nutrient absorption. With simple, actionable tips, you'll learn how to make nutrition an effortless part of your life.   We also explore reverse macro engineering, a game-changer for those hectic days when counting macros seems impossible. By focusing on protein and using handy portion control methods, you can stay on track even during the busiest of times.   We also discuss:   (07:07) Macro Stacking for Meal Planning (12:04) Reverse macro engineering for indulgent meals (16:51) Importance of Accountability in Macro Tracking   And more!   If you want more from me, be sure to check out...   Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page

Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal TrainerEpisode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.Key Topics Discussed:Intermittent Fasting for Runners:What is intermittent fasting, and how can it be effectively implemented during marathon training?Understanding the benefits and challenges of fasting while maintaining training intensity.Practical tips for runners on managing hunger and energy levels.Nutrition for Fat Adaptation:The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.How to become fat-adapted and why it's crucial for runners aiming to lose weight without sacrificing performance.Managing Weight Fluctuations:Why some runners gain weight during marathon training and how to counteract it.The role of carbohydrates in weight management and how to adjust your diet to stay lean.Cravings and Sugar Addiction:Strategies to reduce cravings for sweets and understand the addictive nature of sugar.Practical methods like the 15-minute rule to regain control over your diet.Balanced Diets and Sustainable Eating:Why it's essential to find a diet that works for your body and lifestyle, whether it's plant-based, paleo, or something else.How Patrick's own journey from plant-based eating to a more balanced diet improved his health and performance.Key Takeaways:Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don't skip the weights!Personalization is Key: There's no one-size-fits-all diet for runners. What works for one person may not work for another, so it's essential to experiment and find a nutritional approach that suits your individual needs and goals.Links Mentioned:Running Lean PodcastRunning Lean Coach WebsiteDr. Mindy Pelz Book - Fast Like a GirlFollow Patrick McGilvray:InstagramTune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.For MORE Run Smarter Resources

Join us on the latest episode of the 10Adventures Podcast as we dive into the world of nutrition with Juliana Gedney, a dedicated nutritional therapist. We discuss the impact of balanced meals, the importance of whole foods, and practical tips for maintaining a nutritious diet, even when traveling or during busy weeks. Juliana's expertise shines as she explains how to fuel your body for outdoor adventures and endurance activities, emphasizing the role of macronutrients and the often-overlooked micronutrients. Whether you're training for a big trip or just looking to improve your everyday diet, her insights are invaluable.   Don't miss this episode if you want to elevate your nutrition game for better physical and mental performance! Check out her website: https://www.jgnutri.com/ Find Juliana on Instagram: https://www.instagram.com/juliana_gedney_nutrition   About Us

Unlock the secrets to mastering nutrition and entrepreneurship in our latest episode with Darren O'Reilly, the founder of Wholesupp. You'll gain insights into Darren's inspiring transition from athlete to entrepreneur, and how he's making clean nutrition accessible to everyone. We discuss the significance of transparent product labeling, third-party testing, and how accurate food labeling can drive informed consumer choices. Darren also shares how personal health data, like those from Whoop devices, is revolutionizing our approach to health and nutrition. Get a behind-the-scenes look at the entrepreneurial journey of Wholesupp. Darren opens up about the trials and triumphs of product development, the importance of strategic partnerships, and the critical role of funding in scaling a business. From leveraging expert skills to the value of a dedicated team, Darren's story is a testament to resilience and continuous learning.  Tune in to hear how transferable skills and ambitious goals are pushing Wholesup towards exciting new horizons.     --- My Season Partners Local Enterprise Offices: https://bit.ly/4bgUdPv Iconic Offices: https://bit.ly/3vPQAzF

In this episode of Kindsight 101, Candice McMurran, a nutrition coach and personal trainer, dismantles the myth that you can outwork a bad diet. She emphasizes the importance of proper nutrition for achieving your fitness goals.Here are 5 key takeaways:Nutrition is King: Working out is important, but it can't compensate for a poor diet. You need to be in a caloric deficit to lose weight and consume enough protein to build muscle.Track Your Macros: Tracking your macros (macronutrients: fat, protein, carbs) helps you understand your calorie intake and ensures you're hitting your goals. Free apps like MyFitnessPal can simplify this process.Beware of Hidden Calories: Restaurant meals and seemingly healthy options like Lean Cuisine meals can be surprisingly calorie-dense. Track your food intake to avoid unintentional overconsumption.Focus on Calorie Intake, Protein, and Fiber: When starting out, focus on tracking your total calorie intake, protein intake, and fiber intake. This provides a strong foundation for healthy eating.Prioritize Meal Prep: Planning and prepping your meals in advance helps you stay on track and avoid unhealthy choices when hunger strikes. Batch cook proteins and create multiple meals for the week.Ready to crush your fitness goals? Get Candice's discounted cookbook with delicious, macro-friendly recipes: https://stan.store/Candice1111#nutrition #weightloss #fitness #healthylifestyle #macros #protein #caloriecounting #mealprep #healthyrecipes #fattolose #musclebuilding #nutritioncoach #healthyhabits #wellness #womenwholift

Fuel Your Body & Baby: Mastering Nutrition for a Healthy Pregnancy with Alexandria DeVito | Podcast #427. Nutrition for a Healthy Pregnancy with Alexandria DeVito. Toxins and causes of infertility and gestational diabetes. 9 months is not enough: https://amzn.to/3UmyIoE Fertility Testing: https://www.getpoplin.com Schedule a Consult with Dr. J: http://www.justinhealth.com/free-cons... Description: Join nutrition guru Alexandra DeVito as she explores the fundamentals of maintaining a nutritious diet during pregnancy in this insightful episode. Whether you're expecting or planning for the future, Alexandra offers essential advice on how to nourish both mother and baby. Discover the key nutrients needed during pregnancy, debunk common dietary myths, and learn practical tips for managing cravings and morning sickness. This episode is a must-watch for anyone interested in the science of nutrition and its profound impact on prenatal health. Tune in to empower your pregnancy journey with knowledge and confidence! ========================= Click here for Dr. J's links https://www.justinhealth.com/links ========================= Click below to SUBSCRIBE http://www.justinhealth.com/youtube ========================= #NutritionTips, #HealthyPregnancy, #PrenatalCare, #EatingForTwo, #NutritionScience, #PregnancyDiet, #MaternalHealth, #FoodAsMedicine, #PregnancyNutrition, #WellnessJourney Some of the products featured in our videos may earn us affiliate commissions. Rest assured, we only endorse products that we personally use and trust.

TW: pregnancy, pregnancy loss, patterns of disordered eating related topics discussed  In this episode Reilly and Jenna are joined by registered dietitian Melanie Sulaver, who specializes in nutrition for postpartum athletes. Together, they discuss the crucial nutritional needs of new moms, the importance of proper fueling, and how to navigate the unique challenges that come with being both an athlete and a new mom. Whether you're an athlete, a mom, or both, this episode provides valuable insights and practical tips for nourishing your body during this transformative time. Tune in for a thoughtful and informative conversation that's sure to leave you feeling empowered and informed. You can find Melanie on Instagram @nutritionbymel and on her website nutritionbymel.com Follow us on Instagram @eatmorecarbspodcast @reilly.beatty.nutrition @jenna.fisher.nutrition  Interested in working with a Dietitian to meet your performance goals and heal your relationship with food?⁠ ⁠Apply⁠⁠ to work with us today

It's the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the first days and weeks of the year, but throughout 2024? Well, metabolism expert and transformation specialist, Angelo Poli returns to the show to address just that. We talk about: goal setting around sports nutrition and everyday dieting understanding the levers for change in your diet and overall lifestyle to follow through on your ambitions new research in these areas that back up the latest protocols Angelo and his team use with their clients for nutritional breakthroughs the role of identity creation in hitting your nutritional targets and a list of the disruptive behaviors and lifestyle hacks that top coaches use with their clients to additionally help with follow-through If you've made big goals for 2024, whether it's nutritionally related or in some other context, and you're looking for best practices on how to stay excited and disciplined for the long term, you will want to tune in! Connect, Comment, Community Check Out MetPro Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Movement Vault This week's show brought to you by: LMNT Winter Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance.  But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way.  Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange.  It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.  Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top  Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. 

Optimizing your nutrition in 2024 doesn't have to be complicated. In this episode, we're going to dive into the practical strategies you need to know to feel confident in your eating habits this year. We'll cover things like understanding calorie deficits, eating more whole foods and protein, and how to take ownership of your environment. Our goal is to cut through all the noise and give you actionable tips you can implement today to see real progress. We can't wait for you to tune in and get all the nutrition knowledge you need to make this your best year yet!   Highlights 05:45 Emotional eating and nutrition knowledge gap.  08:30 Nutrition misconceptions and how to actually make progress.  14:00 Weight loss strategies, including calorie deficit and maintenance level calculation.  18:15 What are the best foods for weight loss and optimal health? 28:15 How to set yourself up for success starting with your environment. 32:00 Creating healthy habits as a busy business owner.    Resources + Links: Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets   WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?   -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/   Check out our client transformations: https://thefitnessproject.us/client-transformations/   Tag us in an Instagram Story with your biggest takeaway  @conquerthedaypodcast   Connect with Lindsey Pickowicz Instagram | @lindseypickowicz Facebook | @lindseykatepickowicz   Connect with Brian Pickowicz  Instagram | @brianpickowicz   Connect with The Fitness Project for Inspiring, Healthy Content Facebook | The Fitness Project Co Instagram | @thefitnessprojectco  

In this episode of Next Gen Radio, hosts Mike Ercolano and Kelly Krauss share valuable tips for improving nutrition and losing weight. They discuss the importance of tracking food intake, drinking water, cutting out processed foods, and prioritizing protein and vegetables in meals. They also offer advice on meal planning and finding healthier alternatives to favorite foods. This podcast is a must-listen for anyone looking to make sustainable changes to their diet and improve their overall health.

In today's podcast where we will discuss a topic relevant to many busy professionals - sticking to a nutrition plan amidst a hectic schedule.Busy professionals lead lives with numerous demands on our time, leaving little room for proper meal planning and preparation. This can lead to unhealthy eating habits and negatively impact your health and well-being.In this episode, we will be discussing practical tips and effective strategies for maintaining a healthy diet despite a hectic schedule, high-stress levels, limited time, business dinners, and decision fatigue.You'll learn how to strike a balance between your professional obligations and your health goals, so you can stay on track with your nutrition plan even during the busiest of days.

Part 2 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the NEUROTRANSMITTERS! 0:00:37     Cliff Notes 0:04:15     Overview of neurotransmitters 0:06:55     Glutamate is the primary excitatory neurotransmitter. 0:14:08      De novo glutamate in the central nervous system is overwhelmingly made from glucose. 0:16:55     Ketogenic diet for epilepsy 0:20:12    Glutamate metabolism 0:23:42    There are two classes of glutamate receptors: ionotropic and metabotropic. 0:24:45     There are three classes of metabotropic glutamate receptors, their actions are complex and variable, and they can be excitatory or inhibitory. 0:25:05     The ionotropic glutamate receptors include AMPA receptors, NMDA receptors, and kainite receptors, all of which have a depolarizing effect by allowing sodium and potassium to flow freely through them. 0:27:47     Four unique things about the NMDA receptor: magnesium is required to block its ion channel, it's important for coincidence detection, it allows calcium to come into the cell, and it has a glycine-binding site. 0:33:16     Long-term potentiation (LTP) and long-term depression (LTD) are important for forming memories, and glutamate receptors play an important role. 0:40:48     GABA and glycine are the two primary inhibitory neurotransmitters of the central nervous system. 0:44:04     GABA and presumably glycine can be stimulatory if there is more chloride on the inside of the neuron than the outside. 0:48:53     Evidence that GABA might cross the blood-brain barrier 0:51:44     GABA in foods 0:54:14     GABA metabolism in the nervous system 0:56:08     Glycine 1:02:02     Acetylcholine 1:07:50     The biogenic amines include histamine, serotonin, and the catecholamines (dopamine, norepinephrine, and epinephrine). 1:08:30     Synthesis of the catecholamines 1:10:46     Dopamine 1:14:08     Norepinephrine 1:16:32     Histamine 1:20:15     Serotonin 1:23:10     ATP and adenosine 1:26:38     Peptide neurotransmitters 1:27:00     Hypothalamic releasing hormones include thyrotropin-releasing hormone (TRH), corticotropin-releasing hormone (CRH), and gonadotropin-releasing hormone (GnRH). 1:29:15     Melanocyte-stimulating hormone (MSH) 1:29:32     Oxytocin 1:30:18     Vasopressin 1:30:57     Synthesis of the neuropeptides Substance P, MSH, oxytocin, and vasopressin requires glycine, zinc, copper, and vitamin C. 1:34:24     Endocannabinoids and the importance of arachidonic acid, EPA, and DHA Nutrition in Neuroscience Related Content Chris Masterjohn Lite: Could Oxaloacetate Supplements Help With Glutamate Sensitivity? Chris Masterjohn Lite: 5 Ways to Help With Glutamate Sensitivity and Glutamate Dominance Chris Masterjohn Lite: Does Glycine or GABA Wake You Up? Chris Masterjohn Lite: Carbs or Keto for Sleep? Chris Masterjohn Lite: How to Manage Your Magnesium Status Mastering Nutrition: Why You Need Glycine -- A Panel Discussion Balancing Methionine and Glycine in Foods: The Database  Chris Masterjohn Lite: Get Better Sleep With Glycine Start Here for Methylation has glycine and choline resources, and covers the methylation process used in the synthesis and degradation of biogenic amines. Mastering Nutrition: Methylate Your Way to Mental Health With Dopamine The Pursuit of Happiness: How Nutrient-Dense Animal Fats Promote Mental and Emotional Health, covers the endocannibinoids. Testing Nutritional Status: The Ultimate Cheat Sheet is a comprehensive guide for testing nutritional status for all the nutrients discussed in this episode, and more. Use the code MASTERINGNUTRITION for $5 OFF. Nutrition in Neuroscience Research The textbook, Neuroscience. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. on the use of GABA for fear of heights and to alter anxiety- and focus-related brain waves. γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial on use of GABA to improve decision-making under pressure. Desarrollo de un pan de masa madre rico en GABA y péptidos IECA contains a table on the GABA content of foods on page 84 of the PDF. Acetylcholinesterase inhibitor from plants on the different plants containing natural acetylcholinesterase inhibitors. A Mass Spectrometry-Based Method to Screen for α-Amidated Peptides on the neuropeptides that require glycine, vitamin C, copper, and zinc for their biological activity. Effects of copper occupancy on the conformational landscape of peptidylglycine α-hydroxylating monooxygenase also on the neuropeptides that require glycine, vitamin C, copper, and zinc for their biological activity.

Today's guest is Sinan Ozyemisci, M.S. Coach Liaison at Stronger U Nutrition.  Sinan joins us to discuss how to go about staying on track with your nutrition while experiencing new cuisines and cultures. We also talk about how coaches can better understand their clients' unique cultural background and respect that the cuisine may differ from your standard chicken, rice and broccoli. If you are planning to travel to a different country anytime soon today's episode will help you take a step back and confidently do that as well.  Connect with Sinan Instagram @dr_synonymousConnect with Unnamed and UntamedMeredith @merepaci_scoobyprephttps://linktr.ee/MerepaciSarah @sarahfordbishophttps://linktr.ee/sarahfordSonia @soniaspilhttps://linktr.ee/soniaspil

Barbara Mayfield has been using her advanced communications skills to educate, inspire, and motivate clients for years.  She spearheaded the compilation of a unique nutrition communication textbook that will be released later this year.  I know it will be a powerful resource.  We are very lucky to have a school nutrition targeted chat with Barb today.  This episode we discuss - How to deliver information that connects with your audience - Developing content that is relevant and memorable - The trick to delivering dynamic presentations

Chris has a PhD in nutritional sciences, which he earned in 2012, from the University of Connecticut. He then did a post-doctoral fellowship before serving as an assistant professor at Brooklyn College until he decided to leave academia and do research on his own. He currently produces a radical podcast, Mastering Nutrition, writes about all kinds of cool stuff at chrismasterjohnphd.com, trains BJJ and loves his liver and egg yolks.    Chris’ contact info    Insta: @chrismasterjohnphd Twitter: @chrismasterjohnphd Web: www.chrismasterjohnphd.com Time Stamps: 8:49 Start of podcast  9:19 What is a carnivore diet?  7:39 Nutrition dogma/diet definition 13:15 Is the carnivore diet an ancestral diet or new dietary approach.  16:10 Latitude effect on diet.  20:15 Hunter gatherer diets/ethnographic data. 24:00 Did we get shorter due to the advent of agriculture? 26:30 Technology development.  29:00 Salivary amylase gene/do we need to eat starch? 32:10 Human evolution and salivary amylase gene. 46:00 Carnivore diet as an innovation. 52:00 Is the carnivore diet working due to elimination of all plants or specific plants? 55:50 Why the carnivore diet is the ultimate elimination diet. 57:30 People who do poorly on carnivore diets. 1:00:00 Who should try a carnivore diet?. 1:02:50 What do carnivore diets and keto diets have in common? 1:05:30 Who is a ketogenic diet for? 1:13:50 Do keto diets mimic fasting physiology? 1:17:10 NAD and NADH. 1:22:00 Is ketogenesis taxing on the liver? 1:34:20 Ketosis and longevity. 1:36:30 Why Chris doesn't believe we should always be in a fasting state physiology. 1:39:00 Paul's response. 1:45:30 Ketosis and oxidative stress. 1:47:20 Hormones.  2:02:10 Carbohydrates and fed state signal. 2:04:00 Faster study. 2:05:15 Studies on ketogenic diets and performance. 2:12:10 The Inuit and ketogenesis.  Ancestral Supplements https://ancestralsupplements.com/   Code SALADINOMD on the shopify site to receive 10% off.   Use the code CARNIVOREMD at www.whiteoakpastures.com all month for 10% off your order!   JOOVV: www.joovv.com/paul INSIDER: carnivoremd.com   My contact information: PATREON: https://www.patreon.com/paulsaladinomd   SOCIAL MEDIA  Instagram: @carnivoremd Website: carnivoremd.com Twitter:@carnivoremd  Facebook: Paul Saladino MD email: drpaul@carnivoremd.com

In part 2 of The Carnivore Debate, we cover the philosophy of the carnivore diet and the potential pitfalls of carnivore and keto. The research that Dr. Saladino and I discussed with each other before this debate is listed in the show notes -- there are five pages of references! Here’s what we debated: What exactly is a carnivore diet? Is a 90% meat diet a carnivore diet, a carnivore diet you cheat on, a carnivore-ish diet, or just a meat-heavy omnivorous diet? And why definitions absolutely matter.  Is the carnivore diet ancestral? What can we learn from present-day hunter-gatherers, the archeological record, and our evolutionary history as revealed by our genes?  Who is the carnivore diet for?  To what extent do carnivore and keto overlap? What are the benefits of keto and how broadly applicable are they? What are the potential harms of keto? In particular: acid-base balance thyroid, stress, and sex hormones oxidative stress and glycation sports performance We agree we need to cycle between the fed state and the fasting state. Can the keto diet, designed to mimic fasting-state physiology, provide adequate fed-state signals to keep our body feeling well nourished? Inuit CPT-1a deficiency redux: did a genetic impairment in the ability to make ketones sweep through the Arctic to protect the Inuit from acidosis, or to help them stay warm? Dr. Saladino completed residency in psychiatry at the University of Washington and is a certified functional medicine practitioner through the Institute for Functional Medicine. He attended medical school at the University of Arizona where he worked with Dr. Andrew Weil focusing on integrative medicine and nutritional biochemistry. Prior to this, Dr. Saladino worked as a physician assistant in Cardiology. It was during this time that he saw first hand the shortcomings of mainstream western medicine with its symptom focused, pharmaceutical based paradigm. He decided to return to medical school with the hope of better understanding the true roots of chronic disease and illness, and how to correct these. He now maintains a private practice in San Diego, California, sees clients from all over the world virtually, and has used the carnivore with hundreds of patients to reverse autoimmunity, chronic inflammation, and mental health issues. When he is not researching connections between nutritional biochemistry and chronic disease, he can be found in the ocean searching for the perfect wave, cultivating mindfulness, or spending time with friends and family.  Find more of Dr. Paul Saladino on the Fundamental Health podcast and at https://carnivoremd.com Get my free 9-page guide to optimizing vitamins and minerals on the carnivore diet at https://chrismasterjohnphd.com/carnivore  This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: Masterjohn and Saladino Show Notes 00:42 Cliff Notes 05:18 Introductions 05:28 What is a carnivore diet? 18:15 Is the ancestral human diet carnivore or omnivore? 50:40 Who is a carnivore diet for? 01:08:03 To what extent do carnivore and keto overlap? 01:10:34 Who is a keto diet for? 01:18:50 Ketogenic diets are only a partial mimic of fasting physiology 01:23:46 Ketones effect on the NAD/NADH ratio  01:27:31 Ketogenesis has opposite effects in the liver as in the ketone-utilizing tissue. 01:29:31 Ketogenic diets and oxidative stress 01:40:18 Longevity: why you want to cycle between the fasting state and the fed state 01:45:04 Can the ketogenic diet provide a sufficiently robust fed-state signal? 01:53:11 The keto diet and thyroid, stress, and sex hormones 02:10:05 Keto and sports performance 02:18:05 Why do the Inuit have a genetic impairment in making ketones, to protect against acidosis, or to stay warm? 02:35:48 Wrapping up  

Dr. Paul Saladino, Carnivore MD, and I sit down to talk about the carnivore diet. In part 1, we focus on whether you can get all the vitamins and minerals you need on a carnivore diet, and how to best design a carnivore diet to maximize the nutrition you get. We discuss what I consider high-risk nutrients: Vitamin C Folate And what I consider conditional-risk nutrients: Manganese​  Magnesium​ Vitamin K​  Potassium​  Molybdenum​  We also chat about some other things: Dioxins in animal foods: a reason for vegetarianism?  The methionine-to-glycine ratio: balancing meat with bones and skin. Did paleo people get nutritional deficiencies? Bioindividuality: why we all have different needs and our needs evolve over time. Diversify to manage risk: does this mean eat plants, or just eat all the parts of an animal? Ketogenic diets and oxidative stress. Do carbohydrates give you more intracellular insulin signaling? Should carnivores eat dextrose powder for carbs? Are today’s hunter-gatherers representative of those from 80,000 years ago? Did the Maasai really mostly eat meat and milk? My open-door helicopter ride in Hawaii. Dr. Saladino completed residency in psychiatry at the University of Washington and is a certified functional medicine practitioner through the Institute for Functional Medicine. He attended medical school at the University of Arizona where he worked with Dr. Andrew Weil focusing on integrative medicine and nutritional biochemistry. Prior to this, Dr. Saladino worked as a physician assistant in Cardiology. It was during this time that he saw first hand the shortcomings of mainstream western medicine with its symptom focused, pharmaceutical based paradigm. He decided to return to medical school with the hope of better understanding the true roots of chronic disease and illness, and how to correct these. He now maintains a private practice in San Diego, California, sees clients from all over the world virtually, and has used the carnivore with hundreds of patients to reverse autoimmunity, chronic inflammation, and mental health issues. When he is not researching connections between nutritional biochemistry and chronic disease, he can be found in the ocean searching for the perfect wave, cultivating mindfulness, or spending time with friends and family.  Find more of Dr. Paul Saladino on the Fundamental Health podcast and at https://carnivoremd.com Get my free 9-page guide to optimizing vitamins and minerals on the carnivore diet at https://chrismasterjohnphd.com/carnivore  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode, you will find all of the following and more: Masterjohn and Saladino Show Notes 2:11 Introductions 6:36 Dioxins in food.  14:33 Methionine to Glycine ratio. 23:08 Nutritional deficiencies in paleolithic people. 27:09 Bio individuality/diversity 36:07 Deficiencies that arise from eating only muscle meat. 37:26 Vitamin C 44:22 Weston A. Price’s documentation of whale stomach lining and moose adrenal as a source of vitamin C in Arctic diets. 56:03 Ketogenic diets, oxidative stress, and vitamin c.  58:36 Insulin 1:05:46 Antioxidant status. 1:22:44 Folate. 1:26:05 Riboflavin. 1:30:23 Manganese. 1:32:28 Dextrose powder. 1:37:31 Potassium/sodium. 1:52:37 Hunter gatherer diets now vs. 80 000 years ago. 2:03:05 The Maasai. 2:09:00 Vitamin K 2:19:00 The most radical thing I’ve done recently. 

On May 25, members of the CMJ Masterpass joined me, Chad Macias, Danny Lennon, and Alex Leaf in a live Zoom meeting to ask us anything about sports nutrition, and here’s the full recording! We talk about things like: Is there a risk of depleting histidine with beta-alanine supplementation? What’s the best form of fuel to use during a workout? Candy, or something else? Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? Is AMPK the primary regulator of mitochondrial biogenesis in muscle, and does it matter? Can riboflavin help with exercise performance? Why the post-workout anabolic window DOES matter, and why you should NOT eat too much protein BEFORE lifting. Take BCAAs, or just eat protein? Should athletes cycle caffeine, and does it matter if they are fast or slow oxidizers? Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? Transdermal carnosine (Lactigo) for fibromyalgia, the role of glutamate and neurotoxicity in fibromyalgia and delayed-onset muscle soreness (DOMS), and my own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. Maximizing muscle growth and optimizing performance on a low-protein diet. Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine), especially the purpose of increasing exercise tolerance. How important are refeeds for dieters? Carbohydrate periodization for endurance athletes? Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response? Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly?  For muscle growth, what generally applies to everyone? All this and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: 02:54 Is there a risk of depleting histidine with beta-alanine supplementation? 08:40 What’s the best form of fuel to use during a workout. Candy, or something else? 19:17 Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? 22:55 Is AMPK the primary regulator of mitochondrial biogenesis in muscle or are there other important pathways that need to be considered and which can be targeted by nutrition in addition to endurance training? 28:43 Can riboflavin help with exercise performance? 39:30 Why the post-workout anabolic window DOES matter. 44:26 Does the form of HMB matter? 49:07 Why you should NOT eat too much protein BEFORE lifting. 54:34 Take BCAAs, or just eat protein? 59:13 Summarizing the things that help with muscle growth. 1:00:28  How should caffeine be cycled if being used to enhance weightlifting performance and/or weight loss? Is there a difference for fast or slow metabolizers of caffeine? 1:04:25 More on caffeine 1:09:30 Caffeine for weightlifters 1:14:30  Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? 1:20:42 Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? 1:24:34 Transdermal carnosine (Lactigo) for fibromyalgia. My own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. 1:30:04 The role of extracellular glutamate and neurotoxicity driving DOMS and fibromyalgia.  1:31:46 Recommendations for maximizing muscle growth and optimizing performance on a low-protein diet. 1:41:59 Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine) especially the purpose of increasing exercise tolerance. 1:52:24 How important are refeeds for dieters? 1:54:42 Carbohydrate periodization for endurance athletes. 1:59:12 Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response? 2:08:27 Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly?

On May 10, members of the CMJ Masterpass joined me and Dr. Carrie Jones in a live Zoom meeting to ask us anything about hormones, and here’s the full recording! We talk about things like: What time of day is best to take T4 and/or T3? How to use pregnenolone to manage perimenopausal insomnia? Is insomnia different between people who are and aren't on HRT? Estrogen’s effect on the kynurenine pathway could be keeping you up at night. What about men with high estrogen? Over-the-counter supplements to lower SHBG and increased free testosterone? Mycotoxins Iodine, fatigue, and “detox” reactions. Loss of libido and sexual sensation with the LEEP procedure: could progesterone and vitamin E help? What else? Should I be on testosterone replacement therapy? Supporting hormones with nutrition. Why is early morning waking a characteristic symptom of depression and what other conditions have early waking as a symptom? Causes for night sweats in men? Nutritional advice for breast cancer prevention, and the HRT question. Water retention near menstruation. Why would a woman have no cycle? Why would a woman have an anovulatory cycle? What can be done to reverse hypothyroidism other than taking thyroid hormone? All this and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral  In this episode, you will find all of the following and more: 04:20   Introduction 07:55     Guidance on what time of day it is best to take T4 and/or T3? 10:37     The use of pregnenolone to manage perimenopausal symptoms, particularly insomnia 12:30      Insomnia is different between people who are and aren't on HRT? 14:15       Estrogen and kynurenine pathway 19:02       Aromatizing in Men 21:40       Over-the-counter supplements to lower SHBG and increased free T, boron, zinc, various herbs 24:20      Discussion about Mycotoxin. 28:48     Discussions in Iodine and mild fatigue and detox. 35:14     Discussion on soft tissue calcification. 40:40    Discussion on LEEP Procedure 45:53     Discussion on testosterone 54:30     Suggestions on supplements to assist with delayed onset muscle soreness.  55:48     How does the body make hormones and what nutrients and foods do they need to do this? 59:29     Know more about hormone production. 1:09:00  Why is early morning waking a characteristic symptom of depression and what other conditions have imbalances of early waking as a symptom? 1:17:00   When should you consider increasing progesterone or estrogen. 1:20:30   Causes for night sweats in men. 1:25:00   Dietary nutritional advice for breast cancer prevention, macronutrient ratios, micronutrient intakes, et cetera. Also any thoughts on risks and benefits of HRT in perimenopause relative to breast cancer risk? 1:28:29   Discussions on Methylation 1:34:35   Struggles with water retention around period. 1:39:23   Why would a woman have no cycle? Why would a woman have an anovulatory cycle? 1:45:02   What can be done to reverse hypothyroidism other than taking thyroid medicine? 

This is part 2 of the pantothenic acid Mastering Nutrition podcast. Pantothenate is also known as vitamin B5! It supports your mood, mental health, skin clarity, energy, sleep, and comfort. Alex Leaf and I team up again, this time to how to get B5 from foods and supplements, and how to know when you’re getting enough. When you aren’t getting enough, you may suffer from fatigue, apathy, discomfort, uneasiness, or pain. You may get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse may get higher than you’d expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. The best test for measuring B5 status is urinary pantothenic acid. Currently, the only place I know where to get this is the Great Plains OAT test. Hopefully someone will offer it as a standalone. Blood tests are not very useful.

Chris has a PhD in nutritional sciences, which he earned in 2012, from the University of Connecticut. He then did a post-doctoral fellowship before serving as an assistant professor at Brooklyn College until he decided to leave academia and do research on his own. He currently produces a radical podcast, Mastering Nutrition, writes about all kinds of cool stuff at chrismasterjohnphd.com, trains BJJ and loves his liver and egg yolks.    Chris’ contact info  Insta: @chrismasterjohnphd Twitter: @chrismasterjohnphd Web: www.chrismasterjohnphd.com 13:14 Dioxins in food.  19:15 Dioxins in organic animal food.  21:23 Methionine to Glycine ratio. 32:10 Nutritional deficiencies in paleolithic people. 34:10 Bio individuality/diversity 42:46 Deficiencies that arise from eating only muscle meat. 44:05 Vitamin C 51:10 Weston A. Price/the Arctic/scurvy risk. 1:03:10 Ketogenic diets, oxidative stress, and vitamin c.  1:04:47 Insulin 1:12:32 Antioxidant status. 1:29:07 Folate. 1:32:53 Riboflavin. 1:37:14 Manganese. 1:40:08 Dextrose powder. 1:44:07 Potassium/sodium. 2:01:40 Hunter gatherer diets now vs. 80 000 years ago. 2:10:40 The Maasai. 2:15:45 Vitamin K 2:25:40 The most radical thing Chris has done recently.  Ancestral Supplements https://ancestralsupplements.com/   Code SALADINOMD on the shopify site to receive 10% off.   Use the code CARNIVOREMD at www.whiteoakpastures.com all month for 10% off your order!   JOOVV: www.joovv.com/paul   Native: For 20% off your first purchase, visit nativedeodorant.com and use promo code SALADINO during checkout! INSIDER: carnivoremd.com   My contact information: PATREON: https://www.patreon.com/paulsaladinomd   SOCIAL MEDIA  Instagram: @carnivoremd Website: carnivoremd.com Twitter:@carnivoremd  Facebook: Paul Saladino MD email: drpaul@carnivoremd.com

On March 8, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talk about things like: What to do if zinc causes nausea?  When on a ketogenic diet, it is a problem if ketones are going up to 5 to 6 millimoles per liter? What if I'm on a ketogenic diet, and I can't get my ketone levels up higher than 1 millimole per liter when my primary reason for being on the ketogenic diet is that I'm trying to control blood glucose better? Advice for what to do after suffering a transient ischemic attack. Nutrients important for neuroregeneration. What causes sinus congestion, and what can help? Nutrition for children with ADHD. Nutritional recommendations for MTR and MTRR polymorphisms. Why the main problem with hyperglycemia is not glucose but rather advanced glycation end products, and why the main determinant of advanced glycation end products is low insulin signaling. Does the difference between cyanocobalamin, hydroxocobalamin, and methylcobalamin matter, and does the difference between sublingual, oral, and intramuscular injection matter? Could fat malabsorption be driven by genetic polymorphisms that lower activity the PEMT enzyme? And could fat malabsorption in general be causing not only mineral deficiencies but also hyperabsorption of oxalate from foods? Why am I always sneezing first thing in the morning? What if I cannot get my ferritin up and supplementing iron actually raises my serum iron well above the normal range? A rant on why many people use “MTHFR” to slap a label on their health problems. All this and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral  This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral  In this episode, you will find all of the following and more: 00:43 Cliff Notes 11:13 Introduction 13:23 Should blacks and whites have different normal ranges for their HDL cholesterol? And general principles we should keep in mind when thinking about interracial differences or differences between groups. 17:24 Are there any solutions to getting nauseated from zinc supplements even at low doses and even when the zinc comes as oysters? 22:35 When on a ketogenic diet, it is a problem if ketones are going up to 5 to 6 millimoles per liter? 26:17 Advice for what to do after suffering a transient ischemic attack 35:57 Nutrients important for neuroregeneration 39:26 What causes sinus congestion, and what can help? 42:36 Do MTHFR polymorphisms other than the famous C677T and A1298C matter at all? 44:54 Nutrition for children with ADHD 57:07 How to address orthostatic hypotension 58:53 Nutritional recommendations for MTR and MTRR polymorphisms 01:10:54 Do you know anything about the value of lithium for ADHD? 01:11:08 Information about my free Vitamins and Minerals 101 class 01:13:30 Why the main problem with hyperglycemia is not glucose but rather advanced glycation end products, and why the main determinant of advanced glycation end products is low insulin signaling. 01:24:19 Thoughts on nutrition and breast health 01:33:03 Is it useful to measure urine pH? 01:39:57 What would be a high dose of iodine? 01:41:29 Recommended dose of glycine 01:43:31 Does the difference between cyanocobalamin, hydroxocobalamin, and methylcobalamin matter, and does the difference between sublingual, oral, and intramuscular injection matter? 01:53:10 Are bilirubin and uric acid useful markers of antioxidant defense and oxidative stress? What are better markers? 01:58:25 Could an elevated BUN indicate protein malabsorption and low stomach acid? 02:03:31 What if I'm on a ketogenic diet, and I can't get my ketone levels up higher than 1 millimole per liter when my primary reason for being on the ketogenic diet is that I'm trying to control blood glucose better? 02:04:39 Could fat malabsorption be driven by genetic polymorphisms that lower activity the PEMT enzyme? And could fat malabsorption in general be causing not only mineral deficiencies but also hyperabsorption of oxalate from foods? 02:08:18 How to manage blood levels of omega-3 and omega-6 fatty acids 02:09:57 Why am I always sneezing first thing in the morning? 02:12:03 Follow-up to question about ketone levels 02:12:48 What if I cannot get my ferritin up and supplementing iron actually raises my serum iron well above the normal range? 02:19:25 What about pyroluria and measuring kryptopyrroles? 02:22:51 Are there safety concerns in supplementing cyanocobalamin rather methylcobalamin in those with MTHFR polymorphisms? And a rant on why many people use “MTHFR” to slap a label on their health problems. 02:34:14 Advice for patient with hypercholesterolemia, elevated fasting glucose and insulin, ferritin of 194, and iron saturation of 33% 02:45:31 What to do about high fasting glucose that only seems to improve with long sleep 02:48:00 What should the upper limit of fatty fish intake be?

Pantothenic acid is vitamin B5. You use it to make coenzyme A, a molecule that is central to energy metabolism, most famous for forming acetyl CoA, which lies at the intersection of all anabolic (building up) and catabolic (breaking down) reactions. Alex Leaf and I team up again, this time to tackle B5. This is what happens when you don’t have enough: You get fatigue apathy, discomfort, uneasiness, or pain. You get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse gets higher than you’d expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. Much of this can be explained by pantothenic acid’s role in working all of this magic: We use it break down fat, protein, and carbohydrate for energy. We use it to synthesize fatty acids, ketones, and cholesterol. We use it to synthesize all of the steroid hormones, including the sex hormones, the glucocorticoids that regulate blood sugar, and the mineralcorticoids that regulate electrolyte balance and blood pressure. We use it to regulate our use of iron properly, including preventing its accumulation in the brain, where it can cause neurological damage. We use it to make melatonin, which tells our body it’s time to sleep. We use it to make acetylcholine, a neurotransmitter involved in learning, memory, and cognitive performance during periods of sustained, focused attention. We use it to make mucin, which lubricates the eyes, ears, nose, mouth, vagina, penis, and internal organs. We use it to regulate the fasting/feeding cycle by flipping on the genes for autophagy during fasting and flipping on the genes for repair and antioxidant defense during feeding. We use it for quite a few other things too, like the detoxification of some drugs; the synthesis of hemoglobin to prevent anemia; switching on the urea cycle to help us burn protein for energy cleanly; using folate to synthesize DNA, all the major vitamin-derived carriers in the system of energy metabolism, and glycine, an amino acid that acts as a calming, sleep-promoting neurotransmitter, stabilizes blood sugar, and supports collagen synthesis to make your bones strong and your skin smooth. Burning fat only requires 20% more B5 than burning carbs, which is small compared to how these macros affect riboflavin requirements, However, under conditions of stress you can burn carbohydrate without any B5 at all and you cannot do that with fat. In mice with severe deficiencies of coenzyme A, ketogenic diets dramatically worsen the neurological effects of deficiency. Although pantothenic acid is named for its presence everywhere and in everything using the Greek word “pantos,” and the common dogma is that no one is deficient, Alex and I make the case in this two-part podcast that suboptimal pantothenic acid status might just be the norm. And the crazy thing? Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day. Plus, why the FOOD forms might be superior to anything you can get in any supplements on the market. In part 2, to be released on July 5, we’ll cover how to get pantothenic acid in foods, blood tests, and supplements. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode you will find all of the following and more: 00:37 Cliff Notes 14:02 Symptoms of experimentally induced pantothenic acid deficiency 15:57 It is thought that pantothenic acid deficiency doesn’t occur naturally. 18:59 Experiments inducing pantothenic acid deficiency 26:06 Signs and symptoms of suboptimal pantothenic acid status 26:54 Is there pantothenic acid toxicity? 30:52 Hypothetical problems of taking high doses of pantothenic acid 31:53 What pantothenic acid is 35:28 Comparisons to niacin and riboflavin 37:14 Roles of coenzyme A 46:02 Roles of 4’-phosphopantetheine 48:12 Burning fat requires 20% more vitamin B5 than burning carbohydrate; and why in the context of severe deficiency of B5 or impairment in the metabolism of B5 a high-fat diet could have devastating consequences. 53:09 The importance of the ratio of acetyl-CoA to free CoA in regulating many metabolic pathways 01:01:02 There are metabolic disorders, such as fatty acid oxidation disorders, that compromise the pool of coenzyme A. 01:03:03 Synthesis of coenzyme A 01:06:47 How coenzyme A synthesis is regulated 01:11:38 Degradation of coenzyme A 01:15:44 The physiology of pantothenic acid absorption 01:25:29 A 2015 paper showed that 4’-phosphopantetheine can cross cell membranes via passive diffusion. 01:29:00 The physiology of pantothenic acid transport in the blood 01:32:11 Cellular uptake of pantothenic acid from the blood 01:33:21 Tissue distribution of pantothenic acid 01:36:00 There may be a particularly high need for pantothenic acid in adolescence. 01:37:01 Mothers actively transfer pantothenic acid to their fetuses and into their milk at their own expense. 01:39:29 Pharmacokinetics of supplementation 01:48:20 A case for why food is superior to supplements for vitamin B5 01:52:41 Inborn errors of coenzyme A metabolism include pantothenate kinase-associated neurodegeneration (PKAN).

Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/ask-us-anything-about-gut-health

On March 4, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talk about things like: How much spinach, broccoli, and kale is too much? Can frozen vegetables be trusted for their folate? Do cooked legumes lose folate when frozen? I go on an extended rant about the harm done by exaggerating the harms of synthetic folic acid. We use labs to identify a probable genetic defect in glutathione synthesis. When to think about supplementing with calcium. When a drug makes histamine intolerance and blood sugar dysregulation collide. My thoughts on root canals. Should you take leucine to gain muscle mass, or just eat protein? A GREAT discussion on how our detoxification system evolved to handle fruits and vegetables, and why eating them can help us out through the principle of "hormesis." Could low LDL levels compromise female fertility? All this and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode, you will find all of the following and more: AMA About Nutrition Show Notes 00:40 Cliff Notes 03:44 Introduction 06:48 How much spinach, broccoli, and kale is too much? And why frozen vegetables cannot be trusted as a source of folate. 12:21 Do cooked legumes lose folate when frozen? 16:09 The difference between folic acid and folate, including a rant about the over exaggeration of the harms of folic acid. 34:02 Thoughts on myasthenia gravis and Epstein-Barr virus? 35:20 In the context of hemochromatosis and iron overload, why would ferritin be low when transferrin saturation is high? 43:04 What to do when the lab says that your pyroglutamate levels are the highest that they've ever seen? Could it be a glutathione synthetase deficiency? 52:43 Can you use a high GGT, gamma-glutamyltransferase, to indicate that the body is trying to make more glutathione? 54:40 What if taking collagen at night causes you to wake up and pee? 01:00:08 Does high serum B12 have any relation to cancer? 01:05:06 Should you take a calcium supplement if dietary calcium intake is low, blood calcium is normal, PTH is midrange, and vitamin D is 48 nanograms per milliliter? 01:11:07 What does it mean when after taking a drug, histamine intolerance and blood sugar dysregulation collide? 01:15:53 What are my thoughts on root canals? 01:25:58 What do I think of Layne Norton's suggestion to take 3 grams of leucine with every meal? 01:30:00 Are liver pills really as good as eating cooked liver? 01:34:08 How much vitamin C should be taken with a standard daily dose of collagen? 01:37:41 What do I think causes fibromyalgia? 01:41:33 Is folate also unstable in frozen liver, or does it just apply to greens? 01:42:37 Is there a potential for adverse effects for someone who supplements with 5 or 10 milligrams of folic acid or methylfolate based on a heterozygous MTHFR SNP? 02:00:05 What to do when serum magnesium is high, but the magnesium doesn't make it into the cells. 02:05:00 Any recommendations on increasing DHEA? 02:05:29 Are thyroid nodules similar to goiter in some cases? 02:06:23 Is it a problem if arginine, citrulline, and beta-alanine are elevated in the Genova ION Profile while supplementing with beta-alanine and citrulline malate? 02:08:56 A discussion of plant polyphenols and hormesis. 02:20:22 Is it safe to take creatine when nursing? 02:29:02 Is vitamin E supplementation harmful if you have a GSTP1 polymorphism? 02:33:25 Could low LDL levels compromise female fertility?

In part 1 we covered what niacin is and why you need it. Here’s part 2, where Alex Leaf and I cover blood tests, foods, and supplements! How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence shows women need *more* than men. Why eating enough protein is so essential, yet so unreliable as a way of boosting niacin status. How the niacin in your coffee, seeds, and grains is all locked up and unavailable, and how to release it through proper preparation. Do you drink light roast or dark roast? You may either hate or love this episode… or you might just switch coffees. Should we take high-dose niacin to lower cholesterol? Alex has a theory on how we can do that without getting diabetes.

On February 23, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talked about lots and lots of things: 5-HTP versus tryptophan; unusually low appetite, my recommendations for glucose 6-phosphate dehydrogenase deficiency; choline and cognitive decline; how to gain muscle mass; side effects of vitamin B6; balancing thyroid hormones; which form of niacin to take for anti-aging (nicotinamide riboside, NR, versus nicotinamide mononucleotide, NMN); high cholesterol; measuring omega-3 and omega-6 fatty acid status; handling MSG sensitivity; sulforophane; unraveling an apparent urea cycle defect; harms of vitamin E for GSTP polymorphisms... …. and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode, you will find all of the following and more: 00:43 Cliff Notes 11:50 If my tryptophan is low, and I'm on a low-carb diet, would you recommend 5-HTP supplements or tryptophan supplements or both? 15:14 Should I be concerned about high HDL cholesterol in the context of low normal total cholesterol? 17:51 Is it a problem if my appetite is too low and I don’t seem to eat enough food, but everything about my health and well-being is great? 22:32 What should people with glucose-6-phosphate dehydrogenase deficiency be doing not just about glutathione, but about folate, vitamin K, fatty acids, and neurotransmitters? 36:53 Why do you recommend the Genova ION Profile instead of the NutrEval? 38:08 Could choline citrate, CDP-choline or alpha-GPC mitigate the risk of cognitive decline associated with anticholinergic use? 39:28 Do you have any recommendations on how to get enough calcium on a low-carb, no-dairy diet? 42:26 Should I manage my total cholesterol of 305 just for my doctor or should I be doing it for my own sake? If so, how should I do it? 54:14 During a workout, is there one type of sugar that is better at getting through the gut than any other type of sugar? 58:41 What food supplements and training programs are good for developing muscle mass? 01:03:02 Upcoming revisions to Testing Nutritional Status: The Ultimate Cheat Sheet, and which tests you could cut back on in order to save money. 01:05:36 Any thoughts on cod liver oil and Jigsaw Alaskan cod liver oil in particular? 01:08:26 Would you discuss the role that taurine might play in MTHFR? Adding taurine produced an immediate and dramatic improvement in my energy levels. 01:10:33 Tinnitus and nightmares as side effects from P5P supplementation. 01:15:33 What about the Jigsaw magnesium supplements? 01:16:18 If free T3 looks good, why is TSH still a little high? Why hasn't the T3 brought it down enough? 01:21:36 What to do about cataracts. 01:29:11 Do you have any gut experts you can recommend? 01:29:29 From your deep dive into nicotinamide riboside and NMN, do you think either is effective, and is one preferred over the other? Do you still recommend taking TMG with NR? 01:36:34 Do you know any differences in carbohydrate lipid metabolism in someone who has congenital adrenal hyperplasia? 01:38:18 Is it good insurance to supplement minerals that are less studied like chromium, molybdenum, and boron, or do you think it's unlikely to be beneficial? 01:39:35 If I have high LDL, do I need to know more about large fluffy particles versus small dense or should I just act on it now? 01:50:33 Do you know a potential reason that high LDL is associated with prostate cancer? What do you think of annatto tocotrienols? 01:52:24 Is it better to use red blood cell fatty acids like OmegaQuant offers instead of plasma fatty acids like Quest offers? 01:53:16 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine? 01:56:13 Can a B12 deficiency cause irreversible effects? 01:56:55 Can the B12 be near 2000 and still be a problem if the person has signs of B12 deficiency? 01:59:52 Suggestions for how to handle MSG sensitivity other than avoiding it. 02:04:00 Do you know of a good commercially available test for carnitine? 02:04:27 Is it true that we can’t absorb more than 1.5 grams of creatine at one time? 02:05:46 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine? The phenylalanine-to-tyrosine ratio is high, and the tryptophan-to-large non-polar amino acid ratio is low. 02:07:18 What are the pros and cons of boosting sulforaphane? 02:08:16 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine? 5-hydroxyindoleacetic acid is high. 02:14:28 Can you give any suggestions for increasing delta-6 desaturase activity? 02:16:50 What can be done nutritionally to specifically improve antiviral immunity? 02:18:55 Urea cycle question. High arginine, high ornithine, normal citrulline, very low aspartate, low glutamate, mid-range normal glutamine. Why does my urine stink, and why do I feel fatigued when I eat more protein? 02:30:34 I read that supplemental vitamin E has been shown to have a negative impact on individuals with this specific polymorphism by raising levels of pro-inflammatory cytokines in the blood. Do you have a view on this?

Niacin is vitamin B3. You use it to make NAD, the ultimate anti-aging molecule that repairs your DNA and lengthens your telomeres, and the most foundational molecule in our entire system of energy metabolism. It is especially important to protecting your mind, your skin, and your gut. You use it to release all your neurotransmitters. This is why depression sets in as the earliest sign of deficiency and why, when it gets bad enough, it leads to suicidality or schizophrenia-like psychosis. You use constantly it to repair the microscopic damage done to your skin every time you step out into the sunlight. This is why red, inflamed skin appears on the backs of your hands or on your face when you’re deficient, but only if you get outdoors a lot. You use it to fuel the rapid turnover of cells in your intestines (the cells that absorb the nutrients in our food are replaced every 2-3 days!), and to repair those cells from the constant barrage of insults they face (think of everything those cells *don’t* let in our body

On February 17, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talked about lots and lots of things: using the Oura ring to measure HRV and optimize athletic performance and recovery, what to do in the context of diabetes if T3 doesn’t increase your heat production, whether keeping warm with clothing has health benefits if you can’t get your body temperature up, what to do about high morning glucose, how to get rid of heavy metals, how to repair bone, what vegans should do to get arachidonic acid levels up, zinc and copper supplementation, kale and spinach smoothies, blood donation when your transferrin saturation is high but your ferritin is low, dealing with a high resting heart rate, lots of questions on organic acid markers, how estrogen can mess up vitamin B6 markers even in men and when that means you should lower your protein intake, whether combining carbs and fat makes people fat, how many eggs to eat a day, how the nutritional needs of children are special, vitamin A toxicity in and out of pregnancy, creatine non-responders, intermittent fasting hurting sleep… This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral …. and much more! If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition 8:24 What to do, in the context of diabetes, if T3 supplementation does not increase heat production? 17:03 If you can't get your body temperature up to normal, will wearing more clothing to keep warm improve health? 19:40 What to do about elevated morning blood glucose in the mid 90s. 21:38 What are my thoughts on detoxing heavy metals? 23:36 What nutrients are needed to break down old, damaged bone and build new, healthy bone? 28:06 What should an ethical vegan with low delta-6 desaturase activity do to bring low arachidonic acid levels up to normal? 30:20 How to manage the zinc-to-copper ratio and what to do if zinc and copper are both low-normal when supplementing with 15 mg of zinc and 1 mg of copper. 34:20 How to lower a resting heart rate in the 80s or 90s. 37:00 Is a daily green smoothie with spinach or kale a risk because of thallium, goitrogens, oxalates, or other concerns? 39:20 For someone who is homozygous for the H63D allele of the iron- and hemochromatosis-related HFE gene, if ferritin is low but transferrin saturation is high, should they still donate blood? 48:20 For someone who is taking 45 mg of vitamin B6 as P5P but has xanthurenate, kynurenate, and quinolinate high in the urine as markers of vitamin B6 deficiency, and who is a man with high estrogen, what should they do? 56:18 What to do if taking biotin and yet beta-hydroxyisovalerate is elevated. 57:17 What to do if gamma-tocopherol levels are low-normal while taking 100 IU/d of alpha-tocopherol. 59:30 Does mixing carbohydrate with fat cause people to get fat because of the Randle cycle? (continued at 1:21:00) 1:03:35 Do children need less nutrients than adults because they have lower body weights, or do they need more nutrients than adults because they are growing faster? ( 1:07:12 What to do for a five-year-old who is unusually exhausted, and how to assess their nutritional needs. (Brief followup at 1:35:50) 1:09:30 Concerns about vitamin A intake during pregnancy. 1:12:24 How to use an Oura ring to monitor HRV and optimize recovery and performance. 1:15:40 What are "parent essential oils"? Should we get these instead of cold-water fish oils? Response to Brian Peskin’s theory. 1:21:00 More on whether the combination of carbs and fat makes people fat as a result of the Randle cycle. 1:29:00 Matt stone and the "overdeification" of vitamin A. Or, are there many people who are vitamin A deficient? Hypersensitivity reactions, fatty liver, overzealous use of cod liver oil, and other concerns. 1:35:50 How to deal with the fact that blood tests for nutritional status aren't adapted to children. 1:37:05 How much fatty fish to eat. 1:38:05 Nutritional strategies for glucose 6-phosphate dehydrogenase (G6PDH) deficiency. 1:42:58 If berberine lowers LDL-C and total-to-LDL-C but raises ApoB, what does this mean? 1:45:50 How to interpret the pattern of high citrate, low cis-aconitate, low glutamate, and high glutamine. (Followup at 1:53:05) 1:47:20 What do I think about Loren Cordain, his views on salt and dairy, and his opinion of Chris Kresser? 1:53:55 What to do about acne that gets worse with stress and better with cardio? 1:55:37 For MTHFD1, PEMT and MTHFR, should I be supplementing choline? 1:56:13 How to bring up low levels of arachidonic acid. 1:57:17 Using blood tests to determine whether you should increase your calcium intake. 1:57:45 Alex Leaf answers a question about creatine non-responders and methylation. 1:59:22 Could neurotransmitter levels be artificially low on the Genova ION panel if you fasted for 24 hours before having samples taken? 2:00:07 When to take tryptophan on a ketogenic diet. 2:00:52 When should you take creatine, if you don't have an MTHFR SNP? 2:01:30 My thoughts on PQQ and CoQ10 supplements. 2:02:02 What to do when high selenium levels won't come down, even if you've stopped supplementing. 2:02:24 Is four eggs a day too much? 2:03:05 Are low total omega-6 levels on the ION panel a cause for concern? 2:03:50 What to do about high arsenic. 2:04:24 What to do about fungal infection suggested by elevated D-arabinitol. 2:05:33 Migraines and twitching caused by coffee that responds to electrolytes. 2:09:55 What to do if signs and symptoms of zinc deficiency persist despite taking 75 mg zinc gluconate per day. 2:11:35 What to do if intermittent fasting beginning before 3:00 PM hurts sleep. 2:13:55 What to do about high-normal TSH and no diagnosis of a thyroid disease.    

Riboflavin is the ultimate fat-burning nutrient. It makes even a bad MTHFR work right, and it keeps you looking young and beautiful forever. Here’s everything you need to know about why you should manage your riboflavin status and how to do it. In this podcast I join with Alex Leaf of Examine.Com. I focus on what riboflavin is and what it does, while Alex focuses on riboflavin supplements. Going into this podcast I changed my mind about three important things: While I had always discussed riboflavin as relevant to methylation and MTHFR, I had kept it in the back seat in my methylation protocol. Half way through recording this podcast I realized that it really deserves a front seat in my MTHFR protocol. In fact, it may be the case that there’s nothing wrong with the common MTHFR polymorphisms at all and that they only appear to hurt MTHFR activity because most of us aren’t getting enough riboflavin. And why aren’t we? Liver. Liver. We just have to eat liver. In Testing Nutritional Status: The Ultimate Cheat Sheet, I had included HDRI’s erythrocyte glutathione reductase activity test as test for assessing riboflavin status. After doing the research for this podcast, I am now convinced that this test is only reliable as a marker of riboflavin status when the lab tests the enzyme activity with and without the addition of riboflavin, which HDRI doesn’t do. I will be revising the cheat sheet soon to rely solely on LabCorp’s whole blood riboflavin test for assessing riboflavin status. I have, for years, believed that riboflavin 5’-phosphate (aka, flavin mononucleotide or FMN) supplements are better than plain old riboflavin, especially for people who are hypothyroid or have low adrenal status, since these conditions impair the activation of riboflavin to it’s 5’-phosphate form. After doing the research for this podcast I now believe that for healthy people it makes no difference and that for people with small intestinal pathologies, the cheaper, less fancy, plain old “riboflavin” is likely to be more effective. In this podcast we being by considering the fictional stories of people who seem to have little in common. We then explain their stories by looking at the signs and symptoms of riboflavin deficiency. We consider the science of what riboflavin is, how it is used by the body, what it does for us, how to have great riboflavin status, and how to become deficient. We round this out with an extensive discussion of riboflavin supplementation. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: Riboflavin Show Notes 00:37 Introduction 01:46 Three things that I’ve changed my mind about while doing the research for this podcast 04:24 Cliff notes 14:13 Three stories of riboflavin deficiency 18:05 Signs and symptoms of riboflavin deficiency 21:31 Speculative symptoms of suboptimal riboflavin status 23:49 Chemical properties of riboflavin 27:22 Medical applications: infants with jaundice, eye surgery for keratoconus, and treatment of fungal keratitis 30:38 Chemical structure of riboflavin, flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD) 33:02 Riboflavin’s roles in the body: energy metabolism, the antioxidant system, methylation, detoxification, and other nutrient interactions 34:03 Riboflavin’s roles in energy metabolism 39:33 How the different macronutrients (carbohydrate, fat, and protein) affect the riboflavin requirement differently 46:05 Riboflavin’s role in the antioxidant system 50:12 Riboflavin’s roles in the methylation system 52:29 Riboflavin’s interactions with other nutrients: vitamin B6, niacin, and iron 55:47 Riboflavin’s roles in detoxification 57:44 Other riboflavin-dependent enzymes include NADPH oxidase, monoamine oxidase, and protein disulfide isomerase. 59:31 The physiology of riboflavin absorption 01:02:31 The physiology of riboflavin utilization and the importance of magnesium, ATP, thyroid hormone, adrenal hormones, and protein 01:06:43 The gold standard marker of riboflavin status is the erythrocyte glutathione reductase activity coefficient (EGRAC). 01:12:11 LabCorp’s whole blood riboflavin test, normalized to the concentration of blood hemoglobin, is the closest commercially available equivalent to the EGRAC. 01:14:02 Why urinary glutaric acid is not a specific marker of riboflavin status 01:14:54 Measuring riboflavin status should be done after an overnight fast, and biotin does not interfere with the test. 01:15:54 How the RDA for riboflavin was established 01:22:02 How much riboflavin is needed to optimize riboflavin status and maximally suppress the EGRAC? 01:27:25 Why high doses of riboflavin might be beneficial in cases of suboptimal magnesium, energy, thyroid, or adrenal status 01:31:04 Dietary sources of riboflavin 01:36:39 Free riboflavin is found in milk, fortified flours, and many riboflavin supplements. 01:38:55 Riboflavin is destroyed by light. 01:41:16 Riboflavin is produced in the colon, but it is unknown how much this contributes to systemic riboflavin status. 01:43:55 Factors that interfere with riboflavin status and utilization 01:51:02 Genetic defects in riboflavin metabolism and transport 01:53:50 How common is riboflavin deficiency and suboptimal riboflavin status? 01:58:36 Riboflavin supplementation for iron deficiency anemia 02:00:29 The relationship between riboflavin and the MTHFR C677T polymorphism and effects on homocysteine and blood pressure 02:09:32 Riboflavin supplementation and exercise performance 02:14:30 Whether or not riboflavin supplementation could impair adaptations to exercise 02:18:25 Riboflavin supplementation for migraines 02:25:06 Rapid fire questions 02:25:21 Does it matter whether we take free riboflavin or riboflavin 5’-phosphate?   02:26:51 Should riboflavin be taken with food? 02:30:28 How often should you take riboflavin? 02:32:20 Does it matter if you take riboflavin in one dose or divided doses? 02:33:13 Are there any adverse effects of riboflavin supplements?

Part 4 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the COGNITIVE FUNCTIONS! Mental and emotional health, cognitive performance, and sleep! Ads This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: 00:39 Cliff Notes 12:08 Anatomy of the brain 16:41 The role of the basal ganglia in suppressing the investment of energy in any type of program until there is a worthwhile reason not to suppress it, and how dopamine acts as a signal of value in the basal ganglia via disinhibition 24:56 Why we can view Parkinson’s as fundamentally not a problem with movement but as a problem with a perception of the value of investing energy in controlling movement 28:23 Tonic and phasic dopamine and the importance of COMT-mediated methylation for regulating the tonic level of dopamine 36:34 The importance of GABA in suppressing the programs that dopamine doesn't signal has value in order to make the dopamine signal of value meaningful 37:28 Overview of the autonomic nervous system; the sympathetic nervous system mediates the fight-or-flight response, and the parasympathetic nervous system mediates the rest-and-digest response. 41:11 The roles of acetylcholine and norepinephrine in the autonomic nervous system, and the importance of nitric oxide to the sexual functions of the autonomic nervous system 44:28 Sleep and circadian rhythms, the importance of vitamin A, morning sun exposure, and avoiding blue light at night 48:12 Melatonin synthesis, the importance of vitamin B6, BH4, oxidative stress, vitamin B5, methylation, and tryptophan uptake into the brain 51:10 Why you can't mimic your natural melatonin rhythm with melatonin supplements 52:55 Antidiuretic hormone, the importance of light hygiene for preventing you from getting up to pee in the middle of the night, and why salt might also help 56:14 Whether the timing of carbohydrate, protein, and choline supplements makes a difference for your daytime wakefulness, your nighttime sleepiness, your deep sleep, and your REM sleep 01:00:44 The possibility that glycine and magnesium could help get rid of conditioned fear responses 01:01:30 Thoughts on consciousness; are we a ghost in the machine, or are we just a machine? 01:06:25 The default mode network is fundamentally about our inward, introverted-directed processes, contrasted with the executive control network, which is fundamentally about our relationship to the outside world and our extraverted functions. 01:10:52 How activities that had nothing to do with people skills but allowed me to flex my extroverted muscles, like exploring the outside world on my own, helped me with my people skills 01:16:48 Nutrition cannot replace the cognitive work necessary to have a healthy mindset and life, but nutrition does make it easier to do the right thing for your mental health.

Part 3 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the THE FIVE SENSES! This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 In this episode, you will find all of the following and more: 00:35 Cliff Notes 08:50 Exteroception and proprioception are mediated by mechanoreceptors. 11:32 Pain is mediated by nociceptors, which are unspecialized, low-sensitivity neurons. 13:10 Capsaicin activates the TRPV1 receptor, which is also activated by hot temperatures. 15:12 The use of topical capsaicin to relieve chronic pain 18:25 Interoception is our sense of the physiological state within the body. 20:20 Why anorexics crave spicy foods 22:17 Managing pain in the peripheral nervous system; acidity sensitizes pain receptors. 24:12 Managing the fatty acids that help resolve inflammation, particularly arachidonic acid and DHA, to help with peripheral sensitization to pain 25:59 Combining aspirin with fish oil, glycine, and bicarbonate to help with peripheral sensitization to pain 30:50 Central sensitization to pain occurs through an LTP-like process, which is mediated by NMDA receptors. 32:47 Overview of vision and the importance of vitamin A 38:21 The role of vitamin A in preventing night blindness and its very closely related role in setting your circadian rhythm 41:54 Overview of hearing 44:20 Nutrients important for hearing 45:44 Overview of smell 47:41 Overview of taste  

Part 2 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the NEUROTRANSMITTERS! Get all four episodes right now, ad-free, and with transcripts. Sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: Nutrition in Neuroscience Show Notes 00:36 Cliff Notes 10:15 Overview of neurotransmitters 12:55 Glutamate is the primary excitatory neurotransmitter. 20:08 De novo glutamate in the central nervous system is overwhelmingly made from glucose. 22:55 Ketogenic diet for epilepsy 26:12 Glutamate metabolism 29:42 There are two classes of glutamate receptors: ionotropic and metabotropic. 30:45 There are three classes of metabotropic glutamate receptors, their actions are complex and variable, and they can be excitatory or inhibitory. 31:04 The ionotropic glutamate receptors include AMPA receptors, NMDA receptors, and kainite receptors, all of which have a depolarizing effect by allowing sodium and potassium to flow freely through them. 33:47 Four unique things about the NMDA receptor: magnesium is required to block its ion channel, it’s important for coincidence detection, it allows calcium to come into the cell, and it has a glycine-binding site. 39:16 Long-term potentiation (LTP) and long-term depression (LTD) are important for forming memories, and glutamate receptors play an important role. 46:48 GABA and glycine are the two primary inhibitory neurotransmitters of the central nervous system. 50:04 GABA and presumably glycine can be stimulatory if there is more chloride on the inside of the neuron than the outside. 54:52 Evidence that GABA might cross the blood-brain barrier 57:43 GABA in foods 01:00:14 GABA metabolism in the nervous system 01:02:07 Glycine 01:08:01 Acetylcholine 01:13:49 The biogenic amines include histamine, serotonin, and the catecholamines (dopamine, norepinephrine, and epinephrine). 01:14:30 Synthesis of the catecholamines 01:16:45 Dopamine 01:20:07 Norepinephrine 01:22:31 Histamine 01:26:14 Serotonin 01:29:10 ATP and adenosine 01:32:37 Peptide neurotransmitters 01:32:59 Hypothalamic releasing hormones include thyrotropin-releasing hormone (TRH), corticotropin-releasing hormone (CRH), and gonadotropin-releasing hormone (GnRH). 01:35:14 Melanocyte-stimulating hormone (MSH) 01:35:31 Oxytocin 01:36:18 Vasopressin 01:36:56 Synthesis of the neuropeptides Substance P, MSH, oxytocin, and vasopressin requires glycine, zinc, copper, and    vitamin C. 01:40:23 Endocannabinoids and the importance of arachidonic acid, EPA, and DHA

Nutrition has a HUGE impact on your brain! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 1 on the basic cellular functions of neurons! This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral To get all four episodes RIGHT NOW, ad-free, and with transcripts, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 In this episode, you will find all of the following and more: 00:37 Cliff Notes 14:55 The primary type of cell in the nervous system is the neuron. 16:32 Glial cells are the assistants of the nervous system. 17:22 Cells in the nervous system are polarized. 18:54 Mitochondria are typically only located at the synapse of neurons and in the middle of photoreceptors; creatine is important for transporting energy in a cell where ATP production is highly polarized. 26:43 Sources of creatine 28:13 Brief overview of how to support methylation 31:06 The polarization of astrocytes and the obligate need for glucose in the brain 37:33 Electrical signaling, resting membrane potential, depolarization, threshold potential, hyperpolarization, and the importance of sodium, potassium, and chloride 45:13 How to get enough sodium, chloride, and potassium in the diet 53:51 The sodium-potassium ATPase uses ATP to pump three sodium ions out of the cell and two potassium ions into the cell, so magnesium and all of the nutrients involved in energy metabolism are important. 58:44 How action potentials propagate 01:03:40 Myelin and the importance of cholesterol 01:06:53 Smith-Lemli-Opitz Syndrome is a rare genetic disorder of cholesterol synthesis that results in neurological problems that are corrected by dietary cholesterol. 01:09:32 Calcium acts as a second messenger in the nervous system, and the cytosolic calcium concentration has to be kept very low for this to work, which requires ATP energy. 01:14:22 Other roles of calcium in the nervous system 01:15:34 Sufficient dietary calcium and ATP energy are needed to support the second messenger roles of calcium.

In this episode, Hilda Librada Gore of the Wise Traditions podcast interviews me about the work of Weston Price, dental researcher extraordinaire and pioneer of nutritional anthropology. In the second half, we talk about how to condense what we've learned since Price's time about nutrition into some practical rules of thumb that can help us achieve the best diet to meet our nutritional needs. It originally appeared on the Wise Traditions podcast as episode 155 and 156. If you can be in Baltimore, MD this weekend, November 16-November 19, come to the Wise Traditions Conference! I'll be giving an all-day seminar on Monday the 19th about measuring and managing nutritional status. You can register for the conference on site and select my seminar as an add-on. Regardless of if you come to my seminar, you can get my "cheat sheet" for measuring and managing nutritional status at chrismasterjohnphd.com/cheatsheet and use the code MASTERINGNUTRITION to get $5 off your order. This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral Here's what you can expect to find in the podcast. PART 1 Dr. Weston A. Price, a Cleveland dentist and researcher from the late 1800s, has been called the “Isaac Newton of Nutrition.” His research is just that pivotal to our understanding of the role diet plays in our health. Today, we take a deep dive into the research that Dr. Price conducted and how we can benefit from it. What foods did traditional peoples enjoy that helped them cultivate good health? What did they avoid? And what can we learn from their choices? On this podcast, Chris Masterjohn, a nutrition expert who has a PhD in Nutritional Sciences from the University of Connecticut, explains the foundational work of Dr. Price. In the 1930s, Dr. Price traveled the world in order to study isolated people groups, visiting sequestered villages in Switzerland, Polynesian South Sea Islanders, African tribal groups, Australian Aborigines, and more. He was interested in finding out how these groups resisted the tooth decay and deformations that he was seeing in his clinic in the United States. The world over, Dr. Price found that those on their traditional diets not only had beautiful straight teeth, free from decay, but they also enjoyed vibrant health and vitality. Chris discusses in detail how Dr. Price went about this work and how it can serve us in our pursuit of good health today. Highlights from the conversation include: Chris’ own recent trip to Greece and how he made discoveries for himself the purpose of Dr. Price’s research the wisdom and and history of traditional cultures the role nutrition plays in tooth decay the “displacing foods of modern commerce” the developmental effects of refined vs traditional foods how the width of the face is determined by more than just genetics the shocking story of the skulls Dr. Price found in Peru why our oral health and overall health are intrinsically linked how reversing tooth decay and healing cavities with diet is possible the difference between fat-soluble and water-soluble vitamins & which are so difficult to get Dr. Price’s four main food categories for good health PART 2  We understand the beauty and benefit of diversity. We switch up our exercise routines. We diversify our investment portfolio. But did you know that it’s a good idea to diversify our diets, as well? Today, Chris Masterjohn makes a strong case for why it’s critical to do so for optimal health. Chris is a health expert and educator, with a PhD in Nutritional Sciences from the University of Connecticut. He explains in detail his rules of thumb for healthy eating. He give us practical ideas on how to translate the research of Dr. Weston A. Price from head knowledge to the dinner plate. Along the way, he tells stories about traditional people groups‘ dietary patterns; he warns us about the dangers of dietary extremes; and he gives us a window into the way he himself eats for optimal health. Highlights from the conversation include: Chris’ “rules of thumb” for good health why it’s important to diversify our food sources how nutrients are different, even in the same food groups how to actually implement Dr. Price’s research in your life practical tips and advice for diversifying your food the problem with categorizing certain foods as “good” or “bad” why plants are not as good a source of calcium compared to dairy products or bones the dangers of the carnivore diet how there are no people groups who eat animal foods exclusively; nor are there people living solely on plant foods the strange story of isolated peoples who had no access to animal foods the importance of eat eating the entire animal, nose to tail what to do if your body has specific needs what Dr. Price found when he searched for vegan people groups the important principle of how distinct our nutritional needs are (both compared to others’ needs and how our own needs change over time) Learn about the true diversity of traditional cultures

In this episode, I interview Chris Kresser! We discuss his new book, Unconventional Medicine, and everything he is doing over at the Kresser Institute, including his new health coach training program. Chris is changing the face of medicine with his new paradigm. Listen in to find out why I told him that in the 2020 presidential debates, I expect the candidates to be debating how many jobs Kresser created over the last four years. You can buy his new book, Unconventional Medicine, on Amazon. If you’re interested in becoming a health coach, or if you already are one and wish to undergo his new training to get his functional medicine perspective, you have up until June 3 to enroll. You can sign up here. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Yours for only $30. This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 In this episode, you will find all of the following and more: 00:37 Cliff Notes 11:46 Introduction 12:29 Alternative medicine’s critique of conventional medicine and what Chris Kresser has to add to that critique 15:41 Why hasn’t alternative medicine outcompeted conventional medicine? 18:42 The differences between alternative medicine, integrative medicine, and functional medicine 25:14 The functional medicine approach to headaches 27:03 The California Center for Functional Medicine’s intake process for new patients 34:32 Why taking medications to reduce fever might be a bad idea in most cases but can be helpful in some rare cases 37:27 How we can justify the costs of testing in functional medicine. Using type 2 diabetes as an example, investing $5,000 up front for one patient can save half a million dollars in the long run. 42:01 Who will end up paying for functional medicine? 47:38 What Chris Kresser is doing to spread the functional medicine approach to healthcare: his book Unconventional Medicine; the California Center for Functional Medicine; his program with the Berkeley Fire Department; and the Kresser Institute’s physician and health coach training programs. 52:53 Why doctors still need people skills 56:21 The importance of allied health providers, such as health coaches, nutritionists, and nurse practitioners, and how they can make longer appointments with physicians economically feasible 1:10:07 Advice for starting a career in functional medicine and deciding what degree to pursue 1:16:05 Advice for physicians who want to start practicing functional medicine 1:17:55 Who should read Unconventional Medicine and where to get it    

Today, January 14, is the *last day* to get 30% off your entire order by entering masterjohn as the promo code at checkout when you make purchases on paleovalley.com. Thiamin, or vitamin B1, is central to both energy metabolism and antioxidant defense. While its deficiency causes many problems, out of all the B vitamins its deficiency is most neurological in nature, because energy metabolism of the brain becomes severely compromised, and because neurotransmitters derived from protein cannot be produced. In its most severe form, beriberi, it can cause loss of muscle control, twitching, muscles freezing into awkward positions, and seizures. Carbohydrates require twice as much thiamin as fat. This means, on the one hand, that high-carbohydrate diets increase the need for thiamin, and on the other hand, that people who are deficient in thiamin may have neurological symptoms that resolve when they go on a low-carbohydrate, high-fat diet. Thiamin is widely distributed in foods. Historically, diets high in refined grain produced beriberi, but now refined grains are enriched in thiamin, so its deficiency is rarely caused by diet. However, certain foods such as raw fish and moths that are eaten in some cultures contain thiamin antagonists, gastrointestinal microbes can degrade thiamin, and there are various environmental causes of thiamin deficiency, such the algae that grow in dead zones. As such, environmental exposure to thiamin antagonists may be a more common cause of thiamin deficiency than poor dietary intake. Still, some foods are much higher in thiamin than most others, with whole grains, legumes, yeast, and red meat being among the best sources. The show notes for this episode are available at chrismasterjohnphd.com/50. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. Get it now! This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount! This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Glycine can you sleep, stabilize your blood sugar, improve your joint health, keep your skin beautiful, and do much more. It's a little amino acid with a big impact on your health. This episode is a panel discussion between Dr. Chris Masterjohn, Alex Leaf of Examine.Com, and Vladimir Heiskanen, covering everything you need to know about glycine. The best way to get glycine is from hydrolyzed collagen. Great Lakes offers the best balance of quality, transparency, and price. Vital Proteins, while more expensive, uses enzymatic digestions rather than heat to hydrolyze the collagen, and some people find that their digestion tolerates Vital Proteins but not other brands. Some people respond better to pure glycine. For these cases I recommend Bulk Supplements pure glycine powder. It has the same sweetness as sugar and can be used as a sweetener. You can view the show notes for this episode at chrismasterjohnphd.com/49. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. If you purchase it by Wednesday, January 9, you can turn in your proof of purchase at any point in the future while my consultations are available to get $30 back on a single consultation or $100 back on a Health and Wellness Package. Get it now! This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount! This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

https://bengreenfieldfitness.com/masterjohn Do you love health and wellness so much that you just want to read everything you can about it, but often find yourself understanding only half (or even less) of what you read?  Do you need to learn biochemistry for school but wish you could learn the material in a more relevant, lively, or entertaining way?  Do you already have a good foundation, but want a unique out-of-the-box perspective synthesized from a deep dive into the scientific literature?  If so, today's podcast is for you. My guest is Dr. Chris Masterjohn, former podcast guest from the episode "" Chris earned his PhD in Nutritional Sciences in 2012 from the University of Connecticut at Storrs, served as a Postdoctoral Research Associate at the University of Illinois at Urbana-Champaign from 2012 to 2014, and served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College from 2014 to 2016. He now works independently in health and nutrition research, education, and consulting. Chris has authored or co-authored ten peer-reviewed publications. His podcast, Mastering Nutrition, his two video series, Chris Masterjohn Lite and Masterclass With Masterjohn, and his blog can all be found on his web site at . You can also find him on Facebook, Instagram, Twitter, YouTube, and Snapchat, where his username is @chrismasterjohn. In today's podcast, we take a deep dive into Chris's brand new program entitled "", and you'll discover: -Why human beings need to eat such an enormous amount of food...[9:35] -What happens if you take too much creatine...[23:57] -Why it matters whether you eat protein, carbs, or fat, since all depend on cellular respiration...[32:45]  -Why some macronutrients actually require more micronutrients than others to be burnt...[49:18 & 56:05] -A missing nutrient that you must take in if you are on a high protein diet...[60:45] -Why anyone should bother learning this stuff in mechanistic detail rather than just learning what to eat and when...[64:55] -The new online "masterclasses" that Chris is now teaching...[68:50] -And much more! Resources from this episode:  (special discount when you use that link!) Show Sponsors:  -HealthGains - Text the word "GREENFIELD" to 313131 to receive a $150 voucher toward your HealthGAINS treatment. -KION - Purchase any three products and receive a free organic bamboo T-shirt! Go to   to check out the sale, and choose your three products. -Organifi - Go to and use discount code BEN for 20% anything else! Do you have questions, thoughts or feedback for Chris or me? Leave your comments at and one of us will reply!

  Methylation http://learntruehealth.com/methylation/ Methylation And Its Importance   Methylation is something that not many people are knowledgeable about. It is a scientific process wherein it affects our mental health, immunity, and inflammation. To educate us more about this, Nutritional Sciences expert Chris Masterjohn will thoroughly expound on why we should take methylation seriously.    Early Years   Chris Masterjohn’s interest in pursuing a career in Nutrition goes way back during his teenage years.  Witnessing how his mother suffered from fibromyalgia, she often experienced chronic pain.    Diving into multi-level marketing for herbal products and water filters during his late teenage years, it was also around this time that Chris Masterjohn got interested in the Zone diet.  From then on, his diet primarily consisted of 40% carbohydrate, 30% protein, 30% fat, low omega 6 and high omega 3.   “I was into radical politics, and I wanted to liberate everyone including the animals. That got me into veganism. When I was vegan, I got interested in the Zone diet and ate a lot of soy to get my protein up to 30% of my calories,” recalls Chris Masterjohn.   However, Chris Masterjohn encountered several problems while he was on a diet.  He had a weak digestion and was often in pain due to small intestinal bacterial overgrowth, overproduction of gas, vulnerable to tooth decay and prone to anxiety.    Weston A. Price   When Chris Masterjohn went on to college, he was working part-time at the campus dining hall. One day, his boss, Wayne, gave him a pamphlet about raw milk. That brochure also mentioned the work of Weston A. Price.   In the 1930s, Weston A. Price cited several causes of tooth decay. Decided on collecting more data to support the link between nutrition and tooth decay, Weston A. Price left his laboratory job.   Travelling far and wide in search of populations that had less tooth decay, Weston A. Price soon discovered the adverse effects of flour.  He was one of the first experts to study traditional diets and lifestyles of people from all walks of life. That led him to write a book about nutrition and physical degeneration, leading him to be known as the pioneer of nutritional anthropology.    “Weston A. Price said that people with less tooth decay didn’t eat refined foods but rather focused on consuming nutrient-dense foods,” shares Chris Masterjohn. “Because of the book, I learned how to help myself. When I got better, I wanted to pay it forward. That is why I went on to medical school and studied chemistry.”   What are Methylation and Demethylation   One of Chris Masterjohn’s field of expertise is studying about methylation. In a nutshell, methylation involves one carbon and three hydrogen atoms combining to form another molecule. Demethylation, on the other hand, means the removal of the carbon and atoms.    How the molecules work in our body is called methylation and demethylation. When a methylation cycle is not working well, we could get sick.  Consequently, if our methylation is imbalanced, it causes a lot of autoimmune conditions.   “Methylation plays the same role in mental health in anyone. Every piece of Biology is all based on carbon. Our body is primarily composed of carbon and hydrogen with a few other things thrown in,” said Chris Masterjohn. “Methylation in the scientific literature is often referred to as one-carbon metabolism.”   How Methylation Works   Chris Masterjohn says methylation controls the levels of dopamine in our brain.  Methylation influences how ‘sticky’ our brain is versus to how fluid it is. Essentially, our primary goal is to have a nice balance. Because if our brain is too fluid, we can’t focus on anything. However, if our brain is too rigid, we tend to focus on all the wrong things.    “Methylation inside the brain has a very powerful influence on the ‘stickiness’ of your mind. If you’re afraid of something, that fearful thought enters your mind. If your mind is not too ‘sticky,’ it’s pretty easy for you to let it go through,” Chris Masterjohn explains. He adds, “In cognitive therapy, if your mind is too ‘sticky,’ thoughts are lodged in the brain. Consequently, it takes a lot of mental effort to reorganize how you think about an idea.”   Mental Effort   The brain is a very powerful and sensitive part of our well-being. Hence, it is important to make sure our mental health is in tiptop shape.     Take for example a panic attack. Chris Masterjohn says that a panic attack ultimately means panicking about panicking. The increase in panic reinforces our belief that our world is about to fall apart. As a result, we panic more about the rise in panic.    “You have to have a pathologically ‘sticky’ brain for even the thought of panic to just stay at the center of your brain and nucleate this crystallization of the increase in panic,” Chris Masterjohn said. Furthermore, he says, “You can break that reinforcement by reformulating how you think about the panic you feel. However, if you just nutritionally modulate how ‘sticky’ your brain is, the panic doesn’t get stuck in the brain.  Hence, you don’t have to do as much cognitive work to free yourself.”   Methylene Tetrahydrofolate Reductase (MTHFR)   Methylene Tetrahydrofolate Reductase Deficiency or MTHFR is a gene mutation which apparently is the cause of motor and developmental deficiencies. Chris Masterjohn explains that methylations impact throughout the body, particularly the brain. The process also involves the enzyme from the MTHFR gene. Hence, if one has an MTHFR gene mutation, the body tends to have a hard time expelling toxins from the body.   “When you have lower MTHFR activity, methylfolate is your off-switch for the glycine buffer system.  That is why we tend to waste glycine and pee it out. When that happens, it means you need to put more emphasis on dietary glycine,” said Chris Masterjohn.  Correlation of Methylation and Creatine   So what do you do with methylation? Well, 45% of our methylation is used to synthesize creatine. For those who are unfamiliar, creatine is what athletes take to either improve sports performance or build more muscle.   However, what most people don’t realize is that all of us need to have two to three grams of creatine which is usually found in meat products. But most of us do not eat one to two pounds of meat per day; we need to make the rest of the creatine that our body needs. And one way to make it is through methylation.   “Creatine is not just in our muscles. It is essential for the secretion of stomach acids. If our creatine levels go down, we would have digestive problems because we’re not making enough stomach acids,” explains Chris Masterjohn. Chris Masterjohn cites another example — when a sound comes into our ear; these little hairlike projections transmit the sound. Through the nerves, it goes to the brain to make the hearing. And that’s an energy-intensive process.    So consequently, one of the things that make creatine great at energy supply is that it moves fast. Plus, there’s substantial evidence that creatine plays a significant role in protecting against depression.    Importance of Nutrition   Now that we know how vital the methylation process is, it is imperative that we properly nourish ourselves to ensure that the significant methylation components — choline, creatine and glycine supply are sufficient.    Chris Masterjohn suggests that bone broth or bone stock can be an entryway to getting more glycine in particular. Eating soft bones is also another way. On the other hand, getting enough methylfolate can help prevent the glycine wasting. This can be done by eating folate-rich foods like legumes, liver, and leafy greens like broccoli.   Chris Masterjohn stressed the need to make sure you consume at least the daily recommended intake of folate from foods. Apparently, most people don’t even get the U.S. recommended dietary allowance for folate, pregnant or lactating women in particular.  Consequently, this is why there is a policy in the United States to give prenatal vitamins that have synthetic folic acid in them.    “When you eat a molecule of folate, it goes into your cell and stays there for 180 days. Everyday, it gets re-methylated from your amino acid supply 18,000 times,” Chris Masterjohn said. “Supplementing with creatine is a very underappreciated way to try to help conserve the methylfolate supply that you’re taking.”   In Retrospect   Looking back, Chris Masterjohn says what happened to him was wholly physiological and zero percent psychological.  Once he fixed everything physiologically, it eventually translated into a psychological belief that he had in fact cured himself.   “That gave me a level of confidence. I was biased towards never worrying about any of those anxieties because I believed that they were gone,” Chris Masterjohn surmises. Further Learning   To know more about methylation and gene expression, I suggest checking out Chris Masterjohn’s Masterclass. It is a comprehensive program where you will learn everything you need to know about the science behind nutrition and its effects on our health. He also has a fantastic podcast called Mastering Nutrition, available on iTunes.    Chris Masterjohn earned his Ph.D. in Nutritional Sciences in 2012 from the University of Connecticut at Storrs, served as a Postdoctoral Research Associate at the University of Illinois at Urbana-Champaign from 2012 to 2014, and served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College from 2014 to 2016.    He now works independently in health and nutrition research, education, and consulting. Chris Masterjohn has authored or co-authored ten peer-reviewed publications. His podcast, Mastering Nutrition, his two video series, Chris Masterjohn Lite and Masterclass With Masterjohn, and his blog can all be found on his website at chrismasterjohnphd.com.   Get Connected With Chris Masterjohn:   Official Website Mastering Nutrition Podcast Facebook Twitter Instagram   Youtube  Recommended Reading by Chris Masterjohn The Paleo Cure – Chris Kesser  The Links You Are Looking For: Become A Health Coach Learn More About The Institute for Integrative Nutrition's Health Coaching Certification Program by checking out these four resources: 1) Integrative Nutrition's Curriculum Guide: http://geti.in/2cmUMxb 2) The IIN Curriculum Syllabus: http://geti.in/2miXTej 3) Module One of the IIN curriculum: http://geti.in/2cmWPl8 4) Get three free chapters of Joshua Rosenthal's book: http://geti.in/2cksU87 Watch my little video on how to become a Certified Health Coach! https://www.youtube.com/watch?v=CDDnofnSldI ------------------------------------------------------------------------------- Do you have a blood sugar issue? 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In today's episode, I finish my discussion with Chris Masterjohn Ph.D. This is part 2 of my 2-part interview.  Chris earned his PhD in Nutritional Sciences from the University of Connecticut in 2012, completed a postdoctoral research associate in the Comparative Biosciences and served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College, part of the City University of New York.  He also hosts the top ranked podcast, Mastering Nutrition.  

Today's guest is Chris Masterjohn PhD. Chris earned his PhD in Nutritional Sciences from the University of Connecticut in 2012, completed a postdoctoral research associate in the Comparative Biosciences and served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College, part of the City University of New York. He also hosts the top ranked podcast, Mastering Nutrition. In today's episode, part 1 or 2, we learn about Chris and begin to talk about some of the science and history behind the low carb diet. It's been Keto month, check out the previous episodes on Keto and Cancer and Keto and Women (and Men)                         http://thelowcarbleader.com/62                         http://thelowcarbleader.com/63   Want a FREE 2 day email course? You can get it in two places                           http://thelowcarbleader.com/3xenergy                                     Text LOWCARB to 66866                           Feedback to dan@thelowcarbleader.com

In August of this year, 25-year-old bodybuilding mom Meegan Hefford was found unconscious in her apartment, brought to the hospital where she was declared brain-dead, and died soon after. The cause? "Too much protein before competition," according to the New York Post. She had recently doubled her gym routine, started dieting, and begun slamming protein shakes in preparation for an upcoming bodybuilding competition. No one knew she had a rare genetic disorder that would make the breakdown of protein acutely toxic for her until after her death.   Does this tragic case carry lessons for the rest of us without rare genetic disorders? In this episode, I make the answer a definitive YES.   Protein is essential to life and health, but its metabolic byproduct, ammonia, is toxic. Humans dispose of excess nitrogen largely as urea, a nontoxic metabolite of ammonia that can be safely excreted in the urine. Rare genetic defects like Hefford's interfere directly with the production of urea. Other genetic defects that interfere with the use of certain fuels, especially fatty acids and branched-chain amino acids, can indirectly impair the synthesis of urea during metabolic crisis. Impairments of urea synthesis lead to the accumulation of ammonia, with devastating neurological consequences.   Null genes manifest in infancy and are best studied. Partial genetic deficiencies, like Hefford's are often asymptomatic through adulthood until dietary changes (protein supplementation, carbohydrate restriction, fasting) or metabolic demands (intense exercise, illness) force a greater rate of protein catabolism.   There is at least one genetic polymorphism in a urea cycle gene that is COMMON and associated with disease: the A allele of rs5963409 in the OTC gene is present in up to 25-30% of some populations. It impairs ammonia disposal and arginine synthesis and it increases the risk of hypertension and Alzheimer's disease.   Does it impair protein tolerance? It hasn't been directly studied, but it is reasonable to believe that people with this polymorphism may not tolerate protein as well as others, and that arginine supplementation could help.    We need to stop dismissing inborn errors of metabolism as too rare to be relevant and we need to start connecting the dots and learning the lessons they carry for everyone.   This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount!   This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice!

Our 200th episode is a special and unique one with an in-depth panel discussion on the topic of saturated fat. On the panel are Dr. Spencer Nadolsky, Stephen Guyenet PhD, Chris Masterjohn PhD and Brad Dieter PhD. The Panellists 1) Dr. Spencer Nadolsky Dr. Nadolsky is a a board certified family and obesity medicine physician. He is known for being extremely passionate about using exercise and lifestyle interventions as medicine, where possible. Dr. Nadolsky runs an online clinic, SteadyMD.com, where he can help patients all over America. He is also the author of The Fat Loss Prescription. 2) Stephan Guyenet, PhD Stephan is an obesity researcher, neurobiologist, and author. In addition to his research, he enjoys synthesizing and communicating science for a general audience over at his hugely successful blog. Stephan has a BS. in biochemistry (University of Virginia) and a PhD in neurobiology (University of Washington). He recently published the fantastic book ‘The Hungry Brain’, which dives into the causes of obesity from the perspective of overeating and related brain chemistry. 3) Chris Masterjohn, PhD Chris has a PhD in Nutritional Sciences from the University of Connecticut. He was formerly an Assistant Professor of Health and Nutrition Sciences at Brooklyn College. Chris currently writes detailed nutritional science articles on his blog chrismasterjohnphd.com and hosts a podcast, Mastering Nutrition. 4) Brad Dieter, PhD Brad holds a PhD. in exercise physiology from the University of Idaho. Brad has also done research training as a fellow in biomedical research, examining how nutrition and metabolism influence disease. Brad also runs Science Driven Nutrition, an online platform that aims to spread evidence-based nutrition information. In This Episode We Discuss: Differences between different SFA’s (butyric vs. lauric vs. myristic, etc.) Benefits of consumption of SFA-containing foods? Effects at cellular level: ease of storage, oxidation proneness of different fatty acid types, role in cell membrane Effect of SFA on LDL-C & LDL-P (and hence CHD risk) Effect of SFA on blood lipids Effect of SFA (and/or total dietary fat) on food intake: effect on satiety? palatability? Reducing SFA: If lowering SFA intake, how much does the replacing nutrient make (MUFA vs. PUFA vs. CHO vs. PRO) Food sources/Delivery method: Isolated SFA intake (e.g. spoonfuls of coconut oil) vs. SFA packaged alongside other nutrients/fibre and phytonutrients (e.g. some oil drizzled on a salad) Practical Implications: Is there a best target intake range of SFA for health? Is there an “optimal” ratio of SFA:MUFA:PUFA? Are current nutritional guidelines for SFA intake suitable? (The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.) Sigma Seminar: http://sigmanutrition.com/seminar2017/

Masterclass With Masterjohn Energy Metabolism is a structured course that begins with foundational principles and progresses to advanced topics to give you everything you need to know about the biochemistry of how we break down food for energy, use the energy, and store the excess. It broadcasts FREE on YouTube and Facebook twice a week and is now in its 31st lesson. As a subscriber to the Mastering Nutrition podcast, you will now get the cliff notes of these lessons in audio format.  This gives you three ways to engage with the course: If you just want the cliff notes, sit back and relax. As long as you're subscribed to the Mastering Nutrition podcast, they'll pop up in your feed one by one, every day that there's no other content released in the feed. That begins with lesson one later today. If you want to watch the full lessons, you can do so using the YouTube playlist, by going to the videos section of my Facebook page and playing the playlist, or by going to chrismasterjohnphd.com, hovering over "Masterclass" in the main menu on desktop and clicking the dropdown arrow to the right of "Masterclass" on mobile, and choosing "The Free Version." Sign up for MWM Pro for early access to content, enhanced keyword searching, self-pacing tools, downloadable audio and transcripts, a rich array of hyperlinked further reading suggestions, and a community with a forum for each lesson. However you choose to engage, enjoy! 

Do carbs and insulin make you fat? The argument centers on the ability of insulin to promote the conversion of carbohydrate to fat and lock fat in adipose tissue, as well as the necessity of glucose to provide the backbone to fat molecules within adipose tissue. But the argument ignores that all of these pathways are fundamentally regulated at a biochemical level by how much energy you need and how much you have. In episode 44 of Mastering Nutrition, we take a deep dive into the details of the biochemistry and see how insulin serves as a gauge of whole-body energy and glucose availability but simply can't be the thing that makes you fat. This episode is brought to you by Ample Meal. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides a balance of fat, protein, and carbohydrate, plus all the vitamins and minerals you need in a single meal, all from a blend of natural ingredients. The protein is from whey and collagen. The fat is from coconut oil and macadamia nut oil. The carbohydrates, vitamins, and minerals come exclusively from food sources like sweet potatoes, bananas, cocoa powder, wheat and barley grass, and chlorella. I use Ample on Mondays when I have 12 hours of appointments with breaks no longer than 15 minutes. It keeps my brain going while I power through the long day, never letting food prep make me late for an appointment. Head to amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order. This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! Show notes for this episode are found at chrismasterjohnphd.com/44. In this episode, you'll find all of the following and more: 00:45 Cliff Notes 10:15 The biochemistry and physiology of the carbohydrate/insulin hypothesis of obesity: insulin stimulates de novo lipogenesis (fatty acid synthesis), promoting the conversion of carbohydrate to fat; insulin stimulates lipoprotein lipase (LPL) and inhibits hormone-sensitive lipase (HSL) at adipose tissue, locking fat into fat cells; since adipose tissue lacks glycerol kinase, it cannot reuse the glycerol backbone of fats digested by lipoprotein lipase, and dietary carbohydrate is needed to provide the glycerol 3-phosphate that forms the backbone of newly resynthesized triglycerides. 16:30 All biochemical pathways are regulated by cellular energy status. Key players are ATP, ADP, AMP, AMP kinase (AMPK), NADH/NAD+, FADH2/FAD, Ca2+, CoA and acyl CoAs, and citrate. 30:42 Although insulin promote storage of fat in fat tissue, this can be overridden by low energy status. 40:10 Although insulin promotes fat storage, it causes a proportionate increase glucose oxidation, so no net change in caloric balance. 46:10 Glucose oxidation in muscle is driven by energy status and that determines the availability of glucose to adipose tissue. 01:00:45 Glucose can act as the source of glycerol 3-P for adipose tissue triglyceride synthesis, but it isn’t necessary because of gluconeogenesis and glyceroneogenesis. Furthermore, while it can serve this role, the degree to which it does so is driven by energy status. 01:05:50 Glucose can act as a source of glycerol 3-P for adipose, but it needs a source of fatty acids, which come mainly from fat as long as energy status is high enough. 01:06:50 Insulin can drive de novo lipogenesis, but only when energy status is high enough. 01:20:05 What happens when we eat carbs alone, fat alone, or both in the context of low and high energy status. 01:32:20 The path to weight loss is the path to a sustainable caloric deficit.  

In episode 40, I explain why glutathione survives digestion and can be absorbed intact, and why supplementing with it or eating it in foods helps support your health.   My recommended supplements: Jarrow Reduced Glutathione and Core Med Science Optimized Liposomal Glutathione. In most cases, save money by trying Jarrow first. Use the discount code from this episode to sign up for Masterclass With Masterjohn Pro with a $20/year lifetime discount, offer ending May 13. This episode is a companion to Consuming Glutathione in Foods and Supplements, which has a searchable database of glutathione in 285 foods. This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! In this episode, you will find all of the following and more: 0:00:38  Cliff Notes 0:08:22  What is glutathione and why is it important? 0:13:33 Special Masterclass With Masterjohn Pro discount for Mastering Nutrition listeners 0:20:10  Why does glutathione survive digestion? 0:20:50  How is glutathione absorbed intact? 0:35:48  Evidence for intact absorption of glutathione 0:36:00  Oral glutathione increases tissue glutathione in animals when glutathione synthesis is blocked with BSO. 0:38:12  Glutathione crosses CACO-2 monolayers, a model of human intestinal absorption, even when glutathione breakdown is inhibited with acivicin and glutathione synthesis is inhibited with BSO. 0:39:25  Isotopically labeled glutathione fed to mice enriches labeled glutathione in liver and red blood cell with no signs of the label in glutathione digestion products. 0:40:30 Glutathione supplements increase glutathione status in humans. 0:41:10  Caveats and contrary evidence. 0:48:15  What form of supplement (sublingual, liposomal, regular) is best? 0:56:10  What are the best specific supplements? 0:58:10  What dose should you use, and how should you know if you should use it? 0:58:43 Anecdote: 1 gram of glutathione relieves laughing-induced wheezing.  1:02:50  Glutathione in foods: reduced glutathione, total glutathione, glutathione-reactive substances, net glutathione 1:08:25  Glutathione content foods is not the be-all end-all of whether a food boosts glutathione status or whether it's healthy, but it's notable and important.

A few months back I came across Guillermo on Chris Masterjohn’s podcast, Mastering Nutrition, and knew after hearing him that I wanted to get him on the show and learn more. I am a huge fan of people taking health … Continued The post Naturopathic Medicine Found Me with Guillermo Ruiz appeared first on Bare Naked Health Podcast.

Selenium is critically essential to the defense against oxidative stress and to thyroid hormone metabolism. Soil concentrations cause so much variability in the selenium content of foods that any two of us could be eating the same diet and one of us could have too little selenium and the other too much. That makes it essential to understand how to measure and manage our nutritional status. In episode 35, I continue the series on managing nutritional status by teaching you how to do just that. The show notes for this episode are found at chrismasterjohnphd.com/35. They contain recommendations about foods and supplements. This episode is brought to you by Kettle and Fire Bone Broth. Use the link kettleandfire.com/chris to get $10 off your first order. This episode is also brought to you by US Wellness Meats. Head to grasslandbeef.com and enter "Chris" at checkout to get 15% off your order as long as the final price is over $75 and you order fewer than 40 pounds of meat. You can use "Chris" to get the same discount twice. In this episode, you will find all of the following and more: 0:00:34  Introducing the new name, Mastering Nutrition; 0:01:00 Cliff Notes; 0:10:55  My story with selenium deficiency: white spots in fingernails and frequent colds; 0:14:14  Soil variation plays a major role in selenium deficiency and toxicity; 0:18:40  Biological roles of selenium (antioxidant protection, immunity, thyroid health, through glutathione peroxidases and thyroid deiodinases, control of protein function through thioredoxin reductase, other poorly understood roles); 0:29:00  Signs of deficiency (vulnerability to viral infection and other infection, hepatic cirrhosis, white fingernails that can fall out, cardiac insufficiency and enlargement of the heart with fibrosis and necrosis as occurs in Keshan disease, increased vulnerability to vitamin E deficiency, iron overload, and toxin exposure) 0:39:45 Signs of toxicity (hepatic cirrhosis, white spots and streaks in brittle fingernails, loss of hair and nails, additional signs in acute toxicity from mistakes in supplement manufacture); 0:43:45  Optimizing between deficiency and toxicity: Hashimoto's thyroiditis and cancer; 0:49:00  Different forms of selenium in plant and animal foods; 0:49:38  How selenomethionine from plants is metabolized to selenocysteine; 0:55:10  How selenocysteine from animal foods enters as selenocysteine; 0:55:30  How selenocysteine is converted to selenide for incorporation into selenoproteins; 0:56:25  How inorganic selenite and selenate are converted to selenide using glutathione; 1:01:46  Markers of nutritional status (selenoprotein P, glutathione peroxidase, selenium concentration of various body tissues with an emphasis on plasma and serum but including other blood fractions, hair, and nails) 1:12:53 Ideal ranges of markers; 1:16:42  Dietary requirements and how to meet them with food (organ meats and offal, seafood, Brazil nuts, bioavailability issues in seafood, mushrooms, and cruciferous vegetables); 1:26:45 Why methyl-selenocysteine is not a substitute for selenocysteine and why selenomethionine is the best currently available option for a supplement; 1:28:13  The proper dose of a supplement; 1:35:07  Things we will learn in the future: implications of needing methylation to both utilize enough selenium and detoxify excess; interactions with glutathione and antioxidant system; selenoprotein P becoming commercially available to health care practitioners and individuals; the rise of novel markers as we learn more about the poorly understood selenoproteins 1:37:10  Wrapping Up

This is a quick note to let you know that I changed the name of the show from "The Daily Lipid" to "Mastering Nutrition" and to explain why I did it.