Podcasts about metabolic fitness

Joe Friel is a highly respected endurance sports coach and author, celebrated for his scientific approach to training and performance. With over 40 years of coaching experience, Friel is the founder of TrainingPeaks and the author of best-selling books, including "The Triathlete's Training Bible". His methodologies focus on periodization, personalized training plans, and the importance of data analysis, metabolic health, low heart rate, and zone 2 training to enhance athletic performance. Friel's work has guided numerous athletes, from novices to professionals, in reaching their fitness and competitive aspirations.⚡️Personal Running Coaching ⚡️https://www.relaxedrunning.com/personalrunningcoach

Thank God It's TUESDAY! This week, The Buttonista is joined by Lynsey Abbale, Director of Training at Metabolic Fitness. Lynsey chats about her journey that lead her into the gym where she's spent the past decade getting physically and mentally stronger, while encouraging others to do the same.From now until April 12, new members can try a FREE MONTH at any Metabolic location and see what the Metabolic Madness is all about.A fun fact about The Buttonista and Lynsey (1:15)Catching up on cheerleading (4:50)South Troy represent (8:15)Lynsey's motivation for coaching (18:50)PSA to Metabolic: don't bring back "Hannibals" (23:13)How to channel the best energy for a workout or coaching sesh (27:56)Lynsey's choice to be open  on social media (35:40)Roast or Toast (51:43)The Buttonista Show is presented by Crossgates

Gordo Byrn stands out as a highly accomplished triathlete, coach, and mentor. Renowned for his outstanding triathlon achievements, he has participated in numerous Ironman and long-distance events, gaining admiration for his unwavering dedication and exceptional performance. Beyond the racecourse, Gordo's impact resonates through his co-authored masterpiece, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive guide cherished by triathletes seeking comprehensive insights. His thought-provoking blogs and writings serve as a testament to his expertise, offering a treasure trove of knowledge to the endurance community.EPISODE OUTLINE:00:00 Immediate Onset Muscle Soreness01:29 Race Conditions and Limitations03:04 The Importance of Run-Walk Strategy04:30 Biomechanical Limiters and Central Fitness05:26 The Slow Progression of Biomechanical Limiters06:22 Setting Running Benchmarks and Intensive Stamina08:20 The Desire to Improve and Overcome Biases09:07 The Importance of Connecting with Coaches09:19 The Need for Patience and Time10:24 Balancing Volume and Recovery10:47 The Fear of Giving Up Central Gains11:15 Building Peripheral Fitness and Overcoming Limiters12:13 Working with Coaches Who Have Experienced Similar Struggles12:40 Finding the Right Approach to Workouts13:31 Training as a Serious Amateur14:55 The Shift in Perspective with Age15:46 Feeling Good in the Body and Taking a Holistic Approach18:17 Using Data to Validate Feelings and Vice Versa19:52 Metabolic Fitness and the Use of Tech and Data21:18 The Importance of Volume and Biomechanical Limiters22:42 Adding Volume with Cross Training and Recovery23:39 Accelerating Gains with Lower Volume and Higher Recovery24:37 Accepting the Limitations of Peripheral Adaptation25:33 The Dangers of Rapidly Increasing Volume26:02 Gradual Increase in Volume and Managing Depletion26:32 Managing Volume and Recovery for Long-Term Progress27:29 A Protocol for Adding Volume Gradually28:24 Using Cycling to Generate Metabolic Adaptations30:21 Balancing Endurance and Strength Training31:17 The Benefits of Easy Cycling and Easy Swimming32:17 Depletion Training and Metabolic Fitness33:15 Metabolic Capacity and Depletion Training34:40 The Impact of Athlete Size on Depletion Training35:41 Improving Metabolic Performance with Easy Cycling36:12 Lactate Testing and Metabolic Fitness37:04 The Importance of Easy Days and Recovery38:55 The Benefits of Hills and Flat Training39:23 Building Durability and Endurance for Long Races40:19 Adding Run Volume and Maintaining Easy Cycling41:46 Managing Depletion and Instability in Cycling42:49 Alternating Hill and Flat Training for Variety45:08 Balancing Running and Cycling Volume46:48 Gradually Increasing Running Volume48:14 Separating Biomechanical Limiters and Volume Increase49:06 Adding More Running Volume and Benchmarking50:33 The Time and Patience Required for Marathon Training51:55 Avoiding Instability and Fatigue in Cycling54:54 The Endless Possibilities for Training Adjustments57:20 The Importance of Late Race Durability01:00:13 The Potential for Running Fast AgainKEY TAKEAWAYS:Balancing central fitness and peripheral fitness is crucial for overall performance improvement.Addressing biomechanical limiters is essential to unlock performance potential.Training as a master's athlete requires a focus on volume, recovery, and patience.Data and feel should be used together to inform training decisions.Adding volume gradually and managing depletion training can lead to long-term progress.Easy days and recovery are important for maintaining consistency and avoiding injury.Balancing running and cycling volume can help improve overall endurance.Alternating hill and flat training can provide variety and improve performance.Late race durability is crucial for maintaining performance in longer events.Time and patience are key in achieving marathon training goals.TRANSCRIPT:https://share.transistor.fm/s/941bdde4/transcript.txtEPISODE LINKS:Gordo Substack: https://feelthebyrn.substack.comGordo YouTube: https://www.youtube.com/@feelthebyrnGordo Twitter: @feelthebyrnqGordo Instagram: https://www.instagram.com/feelthebyrn/PODCAST INFO:Podcast Website: www.relaxedrunning.comYouTube: https://www.youtube.com/@RelaxedRunning/videosApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Dr Mike explains how time restricted eating improves your metabolic fitness.

In this interview, Dr. Mindy Pelz, author of "Fast Like a Girl," reviews how time-restricted eating (TRE) can improve your health and balance your sex hormones. In general, I believe TRE is one of the most foundational strategies to stay healthy, but the devils in the details, and Pelz will tease out some of those here.

Over the years there has been much research on the correlation between running and heart health. While it is common knowledge that Running as a cardio activity does improve heart health, there is a lot more to the effect of Running on Heart Health. In this episode, we talk about how running can affect heart health in various ways with Dr. Aashish Contractor, who is a runner himself and is a pioneer of cardiac rehabilitation and sports cardiology. In this episode, we talk about: How Running improves heart health Tracking heart health Training & Racing with a focus on heart health Importance of Recovery Tests that are recommended for runners to monitor heart health. Guest Intro Dr. Aashish Contractor Dr. Aashish Contractor is currently the Director of Rehabilitation and Sports Medicine at the Sir H.N. Reliance Foundation Hospital, in Mumbai, India, and a fellow of the American College of Sports Medicine. Prior to this, he was the head of the department of Preventive Cardiology and Rehabilitation at the Asian Heart Institute. He is widely recognized as the pioneer of cardiac rehabilitation and sports cardiology in India and has recently authored a book, ‘The Heart Truth', on heart disease prevention. Dr. Contractor was the Medical Director for the Standard Chartered Mumbai Marathon, from 2004 to 2014, as well as other international sporting events in India. He is an avid sportsman, having run several marathons, and in April 2012, did a non-stop Mumbai - Pune – Mumbai cycle ride (329 km) with two friends and in the process raised 1.2 crore rupees for children with cancer. In 2016, the Zoroastrian Trust Funds of India awarded Dr. Contractor as the ‘Outstanding Zoroastrian in Medicine.' Related Resources Demystifying Tempo Runs and Lactate Threshold Find Your Training Paces - geeks on feet Optimize training with RPE Scale Sleep to Recover and Perform Effect of Extreme Exercise on Hearth Health Related Podcasts Ep 22: The Science of Endurance Training Ep 18: Metabolic Fitness for Runners Ep 16: The Art and Science of Pacing Ep 19: Guide to Running Metrics

Cheryl sits down with CEO, founder and creator of Metabolic Fitness. Matt takes us on his journey starting at Siena College, when wearing workout gloves was the indication that you lifted hard, all the way to opening his first gym, Phelps Gym, and then the successful snowball of Metabolic Fitness. Listen as Matt shares his personal story and his thoughts on putting mental health above everything else. Metabolic Fitness currently has 11 locations open. You are going to want to listen until the very end to learn where two more studios will be opening, making that 13 locations for my 13th episode! To learn more about Metabolic Fitness and to join this wonderful community of humans you are going to want to;Watch:My first (lol) Metabolic Promo Video:https://www.youtube.com/watch?v=SOBKV6kpqgsVisit:www.wearemetabolic.com Follow:@metabolicmatt (Instagram)@wearemetabolic (Instagram)@rassy6 (Instagram)

Are you feeling frustrated with your weight, metabolism, or energy levels? Do you feel like you've tried everything and nothing seems to work?   If so, you're not alone. Midlife can be a challenging time for many women. Our bodies change, our hormones fluctuate, and it can be difficult to stay on top of our game.   But there is hope! In this episode of The Hormone Prescription Podcast, we speak with Dr. Ted Naiman about the P:E diet. This way of eating has helped countless women achieve their ideal body composition and metabolic fitness.   In this episode, you'll learn:   -What the PE diet is and how it can help you lose fat and improve your metabolic fitness   -The single most important factor for body composition and metabolic fitness   -How to create a personalized PE diet plan that works for you   -And more!   If you're ready to achieve your ideal body composition and metabolic fitness, this episode is for you! Tune in now and learn the secrets of the PE diet.   (00:00): Everything in life is on a U-shaped curve. Dr. Ted Naman.   (00:06): So the big question is, how do women over 40 like us keep weight off, have great energy, balance our hormones and our moods, feel sexy and confident, and master midlife? If you're like most of us, you are not getting the answers you need and remain confused and pretty hopeless to ever feel like yourself again. As an O B gyn, I had to discover for myself the truth about what creates a rock solid metabolism, lasting weight loss, and supercharged energy after 40, in order to lose a hundred pounds and fix my fatigue. Now I'm on a mission. This podcast is designed to share the natural tools you need for impactful results and to give you clarity on the answers to your midlife metabolism challenges. Join me for tangible, natural strategies to crush the hormone imbalances you are facing and help you get unstuck from the sidelines of life. My name is Dr. Kyrin Dunston. Welcome to the Hormone Prescription Podcast.   (01:00): Hi, thank you so much for joining me for another episode of the Hormone Prescription with Dr. Kyrin. My guest today is Dr. Ted Naiman and whatever diet you use, whatever is your diet religion, you definitely wanna listen to this episode because pretty much every diet gets this one thing wrong and it wrecks havoc with your body composition as you age. And your metabolic fitness bottom line is it's part of the reason that you don't feel 100% as you age. So you definitely wanna listen up. He's got some great science for you on macronutrients and what you need to be doing to maximize this informational input into your body because yes, the food you eat is actually information that informs your body. So it is calories, but it's also nutritional information in the form macronutrients, micronutrients. And then it also has this subtle energy tea or prana, whatever you choose to call it, flowing through it as well.   (02:03): So you want high quality food, but if you're not picking the right one, then you want to listen up to Dr. Ted Naiman on the PE diet. He's gonna tell you what PE means. He's also going to tell you why everything in life is on a U shape curve. And this is super important. So many of us are living at one point of the U or the other point of the U and he's gonna tell you why everything exists on a U-shape curve, how this affects your health, and mostly how to optimize your U-shaped curve. So I'll tell you a little bit about Dr. Ted Naiman and then we'll get started. So Dr. Ted Naiman is a board certified family medicine physician in the department of Primary care at a leading major medical center in Seattle. His personal research and medical practice are focused on the practical implementation of diet and exercise for health optimization.   (02:55): And he's the author of the PE Diet. Basically when he got into practice and he saw the high rates of obesity, diabetes, hypertension, et cetera, he was extremely frustrated because in our medical training we don't get education on nutrition at all, just like we don't get education on hormone. And so he really started diving deep into the research to see what he could do to help his patients. And he came up with a PE diet and it's pretty revolutionary and brilliant. And like I said, whatever your diet religion, this will apply and it will help you. So please welcome Dr. Ted NaIman to the podcast.   (03:34): Oh wow. Thank you Dr. Dunston for having me. I appreciate it. So   (03:38): Let's start with how you became so enthralled or what helped you to understand, because you're traditionally trained, like I am in your medical schooling, and we didn't get training in nutrition. We didn't get information on what's important, how, why protein's important, macronutrients, micronutrients, really we didn't get that. So what led you to really dive more deeply into this topic and expand your knowledge about it?   (04:12): Oh yeah, I, well, thank you. And I've been interested in diet pretty much my whole life. I had kind of a unique background in that I was raised as a Seventh Day Adventist, which is this crazy religion where they are mostly vegetarian. And I ended up going to a Adventist medical school at Lo Linda in California, which is one of these famous plant-based meccas and everyone's vegetarian or vegan. And so I kind of grew up and was indoctrinated with all of this sort of like, you know, plant based is the best sort of thing. And so I was kind of interested in, in diet from the beginning, but I also realized that, you know, most of the people around me on a plant based but diet were not really healthier than anybody else. And I wasn't really healthier than anybody else. And then I went to my residency and I ended up meeting all these patients with like horrible diabetes and just horrible obesity and all these huge complications.   (05:09): I got introduced to a patient who went on a low-carb diet and had this massive weight loss and reversed diabetes through all his pills away. And, and he had done this with basically just eating a bunch of meat, and I'm like, Oh wow, this is, you know, maybe this pure plant based thing is not the entire story. Maybe there's more to it than that. So I've that was about 20 years ago and ever since I've just been researching the heck out of diet and exercise and health and body composition. And I've kind of come to the realization that there are all these levers that drive, you know, how much or how little people eat. And it's really transcends this plant versus animal thing, which is where I started out from. And it also kind of transcends low-carb versus low fat, which is something I was stuck in the middle of this eternal low-carb versus low fat war for a long time. Mm-Hmm. . So that's kind of how I got to where I am writing the book, the PE diet and just sort of rising above the plant versus animal and low-carb versus low fat debates.   (06:08): Well, you know, it's interesting you say plant versus animal because I think that a lot of people become very reductive and think that that's what determines whether you're eating a healthy diet or not. Are you vegan, vegetarian, lacto pescatarian, right? Do you eat animal animal protein or not? Do you eat animal protein or not? But the truth is, you can be a vegetarian or a vegan and have a very unhealthy diet. You can be a carnivore and eat plant-based and have a very unhealthy diet, and you can do both of those and have a healthy diet, wouldn't you say?   (06:45): Absolutely. So there's, there's just so many examples out there of really bad plant-based diets or really good ones. And the same thing for low carb fat and the same thing for carnivores and every single diet you can do it wrong, paleo and you name it. And there are plenty of examples of how that could be helpful in certain circumstances and unhelpful in others. And each of these diets has something that's kind of driving the success that a lot of people see with them, but then other ways that you could do it wrong, which basically makes that particular diet religion not the entire answer in and of itself. And you really have to kind of rise above all the diet tribes and religions and look at what's driving success in all of these. And then you've got some rules that you can go by and be successful on any diet pattern really.   (07:37): I love how you call it diet, religion, people. I've read data that says that people find it harder to change their diet than their religion .   (07:49): Yeah. I mean they're pretty much the same thing, honestly, why do   (07:51): You say   (07:52): That? Usually when we don't really understand how something works, we have to give it this sort of mystical religious flavor, right? And I think nutrition's been in the dark ages forever and nobody really quite has understood it in the past. And so we have to mystify it and we have to make it sort of magical and religious like, you know, paleo. All I know is that if you make sure it's paleo, you're going to lose weight to be healthy. It just has to follow these little rules. I don't really know why, but that's just how it works, you know? So we have these like almost religious level beliefs about diet when, when we don't really understand it. But much like religion, nobody really knows what religion is. So we have to make stuff up and be very mystical and mysterious about it. And so dye is the same way and it's really kind of out of ignorance cuz we don't actually know, you know, we're just guessing.   (08:42): I love that. I love that analogy. I've never heard that. That's great. All right, so let's back up. You mentioned the PE diet book that you wrote. So tell everybody what that is. What does it stand for? What does it mean? What led you to write this book?   (08:56): So the PE diet, this stands for protein versus non protein energy. And it's really just based on the work of professors Robin Heimer and Simpson, these two researchers in Australia who stumbled across the protein leverage phenomenon and published this about a decade ago. And protein leverage is this extremely powerful phenomenon where most animals on earth will eat until they get enough protein and only then will they stop eating and it supplies from like insects and fish and birds and mammals and all the way up to humans, definitely humans. So it turns out that humans have this super powerful protein leverage phenomenon and you basically eat until you get enough protein, and it's really unique among the macronutrients. So if you look it up the entire planet, there are people who eat tons of carbs and hardly any fat, and people eat tons of fat and hardly any carbs, but protein is just extremely conserved throughout all groups on the planet.   (09:54): Everyone's dialed in at, you know, like 15% protein and they're all eating very exact amounts of protein. And it turns out that if you give animals a protein dilute food, they basically have to over consume calories to get enough protein. Maybe if you give animals a higher protein concentration food, they just automatically eat less protein energy. So protein percentage is probably the single largest factor when it comes to how many calories you're eating on an adlib diet when you're just basically just eating mm-hmm. . And the reason that it's important is because over the past 60 years of the obesity epidemic, the protein percentage of the food supply has significantly gone down, which is protein dilution. So everyone basically just has to eat more calories to get enough protein to not be hungry. You know, it's like, let's say you need a hundred grams of protein a day to not be hungry, but you're eating, you know, french fries, which are, you know, potatoes and oil and 6% protein, and you have to eat an extra 800 calories to get enough protein to not be hungry later on. And that's just a huge driver of the obesity epidemic. And I think a lot of people are unaware that this is even happening.   (11:03): I think that they are, and I, I, I don't know, but you working with women over 40, I really think that most women believe they are getting enough protein. I think that they underestimate how much protein they actually need. And I know a lot of women who they, they'll eat one egg, you know, a hard bold egg for breakfast and they, they'll say that's enough. Or they'll have a few little pieces of chicken on their salad, and they think that's enough. So how come we're so confused about how much protein we need? But first off, would you agree? And it sounds like you do, but Yeah, Yeah,   (11:39): Well absolutely. And, and so everybody's eating enough protein to be alive by definition. Mm-Hmm. . And then the question is, you know, how many calories did you have to eat to get that protein? So the RDA for protein's pretty low. It's, you know, 60 grams, you know, most women in this country, average woman is eating 60, 70 grams of protein a day and they're definitely eating enough to be alive. But the problem is, you know, how many calories did you have to get that eat to get that protein? And if you had a higher protein percentage food and got those grams of protein faster, would you be able to eat less and have better body composition? And the answer is definitely yes. There's also a difference between protein adequacy and optimal protein. So if you're really, really interested in body composition, you want the highest lean mass you can get at the lowest fat mass, and that's where you look the best.   (12:33): And that's where you have the highest insulin sensitivity and the best metabolic health. So pretty much every woman who comes to see me has the same goal. They want more muscle and less fat. They might not realize this, but that's what they want, both for metabolic health and reversing diabetes and anything related to insulin resistance and also just to feel good and look good naked and all these things, right? It's all about body composition, more muscle as fat. And what happens when you look at the protein versus energy ratio of your diet? Protein is supporting your lean mass and carbs of fats are supporting your fat mass. And so when you eat a higher pro-protein percentage of your diet, you just automatically get more protein and less carve in fats and you're improving body composition automatically. And what's driving that is basically protein leverage.   (13:22): And that you can take any animal, any omnivore mammal and just increase the protein percentage of its diet, and it will automatically eat less calories. That's extremely powerful. It's almost linear from like 10% to 30% of calories from protein. You have this extremely linear reduction in how many calories people eat with a very powerful gear ratio. It's like 10 to one for every calorie of protein you eat. You eat 10 fewer calories of carbs and fats between this 10% to 30% protein range in human diet. And just extremely powerful mm-hmm. . And I think, like you said, when women actually like track how much protein they, they're eating sometimes it's quite abysmal. You know, like you're like, Oh, I ate an egg for breakfast. Yeah, that's six grams of protein, and you know, you might need 120 grams to not be hungry. So, you know, you're mm-hmm.   (14:15): got a long way to go. So I, I think there's this protein awareness that people don't have. They, they, they're like, Oh yeah, I eat protein, I eat egg every single morning. That's protein. Yeah, that's six grams of protein. So, you know, if you look at any of your bikini models or bodybuilders or aesthetic people, they're just, you know, eating five times that much or more, you know mm-hmm. . And I think a lot of people just aren't aware of how powerful that is and how important that is and, and what a really good lever that is for improving body composition.   (14:45): So let's talk about something that's very popular right now cuz it popped in my mind cuz it's all their age. Everyone's doing intermittent fasting and they're so people are very proud of how small their eating window is. And one of my biggest concerns is, well, one is the stress on the cortisol when you fast that long, but also protein, can you get enough protein when you're intermittent fasting? Can you speak to that, those   (15:12): Issues? So intermittent fasting is definitely, it's on a u-shaped curve where like a, I like a light amount of intermittent fasting. I pretty much never recommend over a 16 eight where you have an eight hour eating window and a 16 hour fast. And I think doing a little bit of that might help people get more in touch with hunger and fullness and at least feel slightly more comfortable operating in a lower glycogen state where they're, you know, living off a stored body fat. But you really don't wanna push that too far because a bunch of stuff happens. First of all, as you get hungrier and hungrier when you do go to refeed your food choices are not as good. It's, you're not necessarily reaching for the skinless chicken breast and the salad you're eating like a whole jar of peanut butter.   (15:58): If you, if you shove your eating window down into one hour, you get so hungry that your food choices are not quite as good. The other thing is, if you're trying to build muscle at the same time as losing fat, which is recomposition, which is what everybody should constantly be trying to do forever, it's really hard to have optimal muscle protein synthesis when you don't have amino acids available. So if you're eating really small windows and you're trying to work out and build muscle, you might not get as far as you could if you had a wider eating window and more amino acid availability. If you're eating more protein more often, you get more protein synthesis basically. There's also muscle protein breakdown where the longer you go without eating, the more muscle protein breakdown you get. Cuz your body needs amino acids from somewhere.   (16:45): And if you're not eating carbohydrate, you have to manufacture it out of amino acids, which means breaking down some muscle at some point. So anyone who's had any kind of starvation event, their, you know, half of their weight that they're losing is skeletal muscle and half is fat. So as you go longer and longer without eating, the more of the weight that you lose is lean mass that you don't want to lose. So extended fasting is not that great. You're gonna lose half of it as lean mass. You're gonna get super hungry and refe on basically peanut butter. You're going to have no muscle protein synthesis during that period of time. So you, you really wanna be careful with intermittent fasting and I like just a little bit of it, just enough to kind of know what it's like to be actually hungry, if you know what I'm saying. And but I'm not a big fan OFin fast. I don't recommend it. You're absolutely right. There are big problems with protein adequacy and what you're really trying to do is maximize muscle and minimize fat at the same time, which means you do need to eat and you do need to eat protein. You're just trying to improve the ratio of protein and non-protein energy.   (17:51): Yeah. Okay, great. Thanks for addressing that. And I'm wondering if we can jump back to, we talked about how people don't have protein awareness, they think that I ate an egg, I'm good, but it only has six grams of protein and if you need 120 grams in a day and you've really got a lot of eating to do, so everybody listening is probably wondering, well, how do I know if I'm getting enough protein? So what would you tell them, Ted? How to know how much protein they need? And then next would be how to know how much to eat. Because I think that a lot of people don't like using calculators or measuring things and they wanna be able to eyeball the toe. What are some rules of thumb to make sure they get enough, but starting with how do I know how much I need?   (18:38): Well, first of all, you know, the goal is eventually for everyone to just eat without having to track anything. Like, you know, you eventually don't wanna have to track, you just want to eat and not have to worry about macros or anything. But I think everybody should track their macros at least for a week or two. Just to re just have the awareness of, oh wow, I thought this was a high protein food. It's really just mostly fat, you know what I'm saying? You eat the hot dog and you're like, Oh, that's protein. Oh it's actually like, you know, 15 grams of fat and five grams of protein. And a lot of people, what they think is protein is really mostly fat or very little protein. So tracking, learning how to track for a week or two is, is critical and I recommend that to all of my patients.   (19:21): And you, you do that so that eventually you won't have to track basically. But when it comes to protein, if your goal is to really get the, if you're exercising, if you're doing resistance training, you know, let's say you're lifting weights twice a week and you're trying to add some muscle and lose fat at the same time and every single person on earth should be doing exactly that. You probably want, if you want optimal muscle building and you want optimal protein satiety for fat loss, you basically want to eat one gram per pound of protein one gram of protein per pound of ideal body weight. Now that's not what you weigh now, that's not what you wanna weigh. That's, that's what you should weigh if you had perfect body composition at your height. So you go by your height, it's like, how much should I weigh if I was a model, if I was in perfect shape, You know what I mean? So like I'm five 10 and ideal body weight for a five 10 male is 160 pounds. And so I would aim for 160 grams protein day, one gram per pound of ideal body weight, not actual weight, but what you should weigh if you were flawless, basically,   (20:27): And I just wanna, I'm gonna intro interject in there for women, if you're a hundred pound, I'm sorry, if you're five feet, you should weigh average body, ideal body weight, it would be a hundred pounds. And for every inch you are over five feet, add five pounds. Now that's just an average, but I know some of you're wondering, well, how do I know what my ideal body weight is? So I wanted to give you a little quick measure that you can use. Go ahead.   (20:53): Absolutely. Yeah, that's perfect. Thank you very much. I have that in the book and that's a brilliant point. Women should weigh a hundred pounds of five feet and then five pounds for every inch. So if you're five five, you should weigh 125 pounds. That would be ideal. Perfect. weight. And that's a really good rule of thumb for how much, how many grams of protein. So five, five women would want 125 grams of protein for men, you get an extra 10 pounds. So men should weigh 110 at five feet and also the same as women, five pounds for every additional inch. Another, we care about men on this five in particular, but that yeah, that's just basically a really good rule of thumb is a hundred pounds, five feet and five pounds for every inch. And I think that not only is this amount of per protein gonna allow you to build the most muscle optimal muscle growth, but it's mostly gonna get you the highest satiety per calorie.   (21:44): So you're just automatically eating less. And our thin, And so a lot of people are like, Oh, I can't eat, you know, I'm eating 60 grams of protein now. I can't eat 120 grams of protein. And the secret is basically leaner proteins. If you eat most people, the proteins they're eating now have a, has a lot of fat in it. And so they're like, Oh, I could never eat twice that much. It could never eat twice as many eggs or twice as much red meat. Oh, well those foods have, you know, equal grams of protein in fat. If you get something that's higher in protein and lower in fat like a non-fat Greek yogurt or a skinless chicken breast or a piece of fish or some shrimp or something, that's a super lean protein egg whites, you know, way powder, it's a very easy to eat them much protein and you're just way less hungrier downstream of that.   (22:30): Okay, awesome. So now they know based on their ideal body weight, how much protein they should be getting. Let's talk about how they can, So I, I like what you say, everyone should check it for about two weeks. I think there's no better thing to study than yourself. What is it Shakespeare say to the unknown self to be true? Well, how can you be true to yourself if you don't even know yourself? And you've got to know what you're actually eating. And I think studies have shown that we are notoriously incorrect when it comes to estimating the number of calories that we eat, the different types of macronutrients, the distribution that we eat. We think we're doing so much better than we are . So a good reality check is to track it. But can you give people an idea? I've heard kind of the palm hypothesis that if you eat a piece of protein that's the size of your palm, that that should give you a certain number of grams of protein. How do you tell people to eyeball this and do it intuitive?   (23:30): Most of your meat is going to be 25 grams of protein for every a hundred grams of meat. You know what I mean? So if you ate a pound of average meat of any kind, you're gonna get 25 grams of, I'm sorry, a hundred grams of protein. So like a pound is 450 grams and about 25% of that would be protein. So like a pound of meat is a hundred grams of protein or, you know, four ounces of chicken or fish or something is gonna be, you can basically take 25% of the weight and that's your protein amount. So like four ounces is a hundred grams ish and that gives you 25 grams of protein. So like you said, like you're serving the size of your hand, it's gonna be, you know, 20, 25 grams of protein. That way you don't have to really weigh or measure anything.   (24:17): It's, I think it's fine when you're tracking to just kind of estimate because at least you're gonna get in the ballpark. None of this macro tracking is super, super accurate. So even if you're just kind of roughly estimating, you'll have a much better idea of which foods are getting you closer to your protein goal faster and which ones kind of aren't. You know what I'm saying? The, those are some good rules of thumb. Like just, you know, estimating, you know, four ounces is gonna be 20, 25 grams of most meat, but then any sort of packaged food, who knows, You have to look at the label. You people need to learn how to read labels because you, you're like, Okay, I'm gonna eat some yogurt yogurt's healthy. You just walk in the yogurt aisle, you grab your yo play and this crap has like six grams of protein and then 33 grams of carbs, 25 which are sugar, and then like 10 grams of fat.   (25:09): And it's like, what it really is is like more sugar and fat than a candy bar and the same amount of protein like Snickers bar versus yo play yogurt, very similar. Like it's just hideous. But next to it, you know one I, you know, there's a hundred yogurts and yogurt aisle, then you've got your like boy coast triple zero, which is, you know, 15 grams of protein for like no fat at all, and like six grams of carbs or something really, really good. Or there's your foer zero, which is just like pure protein. And so you really have to look at the labels and, and I talk about that in the book a lot. You're basically looking at the ratio of protein grams to carb in fat grams and you, you pretty much want, you know, the higher you can get on the protein and lower you can get on the carbon fat. And that was super important to start looking at labels, have label awareness, look at the grams of protein compared to the grams of carbs and fats. And you'll realize some of these foods are really just carbs and fats. There's almost no per in them. And I think this is a, another super important skill that everybody has to learn is just labeling Are   (26:14): There certain ratios that you like to see or certain kind of cutoff absolute numbers ratios that you tell people to look for?   (26:24): Absolutely. Right. So if you can, well, first, if you can get protein to 30% of your calories, you're pretty much gonna reverse every pre-diabetic or type two diabetic on the planet. You just basically can't overeat when your protein gets this high. If you can get your protein to 40% of your calories, you're basically guaranteed fat loss when you're eating this food. So the, this 40% protein is an amazing goal. And the way you can tell, you can just look at a label and tell if it's 40% protein or higher, you take the grams of protein, and you multiply it by 10, you just put a zero on the end and then you look at the calories and if 10 times the protein is equal to or greater than the calories in in the food, it's at least 40% protein or higher.   (27:10): So like you pick up your triple zero yogurt, right? And it's got 15 grams of protein and 150 calories and 15 times 10 is one 50. So now you've got a food that's exactly 40% protein, right? 50 grams of protein and 150 calories, that's a 40% protein food. You're, you can pretty much just eat that food and steadily lose weight all the way down to your ideal body weight. You are going, this is going to be a fat loss food for anyone. And that's a really good rule of thumb when you're looking at packaged foods and just, you want the, you know, ratio of protein to calories to be as high as possible. And when you start doing that with different packaged foods, you quickly realize that 99% of them are abject garbage and are mostly just non protein energy, just refine carbs, refined fats dumped in the food supply, creating protein and nutrition delusion. So it's just empty calorie, everybody's ever eating it and we got an obesity epidemic. So yeah, it's, it's but that's a really good rule of thumb that people should   (28:14): Check it out. I love that. Thank you so much for that. Everybody listening, we will put this in the show notes, so don't try to write it down while you're driving your car , but that's, this is super valuable information and I love some of these quotes you shared with us before we started Dr. Ted. Be 1% better every day and consistency is everything. You don't have to go home and take, throw out everything in your kitchen and start from scratch. Just start making little changes when you go to the grocery store, when you go out to eat, when you're deciding what to eat at home and try to be consistent with it. And did you personally have a health challenge or was it really all the patients that you were meeting in your practice and at the hospital who had these problems that incited you to, to dive deep into this?   (29:07): It was personal as well. I mean, like I was, I used to have just hor horrible body composition. If you look at my before and afters, you know, I've really come a long way. So it, it's , yeah, half of this research is research where I've definitely been trying to optimize my own body composition, so, which which you know, just gives me more reason to research and, and it's probably helped me get to where I'm at. But yeah, no, it definitely applies to me the same as it applies to anyone else for sure.   (29:36): Yeah, I love that. Me search and n of one is what starts mo a lot of us. And what I think is super valuable and super important to point out is that you are a physician. You had the same training I had, we didn't get this in our training, it's just not covered. And so everybody listening who's suffering with weight problems, energy problems, fatigue, moodiness, all the things you know, that women over 40 suffer with and you know, there's so much frustration because they're not getting answers at their doctors. But what Dr. Ted is talking about is super important. If you can fix your body composition, you actually help to balance your hormones, you help to balance your cortisol stress hormone, you actually help to balance your sex hormones, believe it or not, also, your insulin, which is one of the primary drivers of your hormone balance and you help your thyroid.   (30:28): So if you've been struggling with any of those hormonal imbalances or maybe the symptoms of them where you're waking up in the middle of the night or you're tired in the afternoon or your hair's falling out, or you have no sex drive, you, you guys know these symptoms cause we talk about them all the time. Body composition speaks directly to your hormone. So I wanna encourage all of you to start working with your protein and get your protein to adequate levels. Before we wrap up Dr. Ted, I'm wondering if you can explain what you meant by this quote that you shared with me before we started. That everything in life is on a u-shaped curve. What does that mean?   (31:08): I think the intermittent fasting I was talking about before is a really good example where if you, you know, intermittent fasting is, is for sure on a U-shaped curve where, you know, on one end of the U you've got like constant eating all day, you know, nonstop. And on the other end you've got eating, you know, one meal a week or something extreme, you know, and you're, you're, you're really gonna get, have problems on either side of that. And the sweet spot is somewhere in the middle where you're just optimizing the return on investment. It's like cardio, right? Like if you do no cardio ever, you're literally 12 times higher risk of Alzheimer's dementia and your all cause mortality goes through the roof and you're basically just gonna die, right? So that's one end of the U-shape group. But then if you're an ultra-marathon or, and you're doing Ironmans and you're doing, you know, more than several hours, more than two hours of high intensity cardio every day, your risk for cardiac arrhythmia goes way up.   (32:07): All cause mortality goes, you're literally gonna die a little bit younger and there's this sweet spot where you do like, you know, 15 to 45 minutes of cardio a day and you're just giving the maximum return on investment and it's right in the center. You know what I mean? It's like, it's like this curve where really bad stuff on either end and then somewhere in the middle is a really good sweet spot zone where you get the very best return on on your investment protein percents the same way. If you're way too low, you're just gonna massively over calories. But if you're too high, if you try to eat 50% protein, 60%, you're just starving out of your mind. You're constantly hungry. You can get so thin, you basically die of rabbit starvation they call it, which is what explorers got when they had nothing but like rabbits and deer and super lean, meaty you basically can't live on that.   (32:56): And so there's this, there's this really sweet spot, you know, maybe about 30% of calories from protein where your body competition's perfect and every, you feel good and everything's working great. And so all of these factors are on a u-shaped curve, like, like carbohydrate intake. If you eat absolutely no carbs ever, you have this kind of weird carbohydrate hunger where you end up overeating calories from fat. And so it's not optimal for body composition. You're also having to create all your glucose out of protein, which is not very protein sparing, and you might be not optimally building muscle because you don't have the same amount of protein. Then also if you're eating, you know, tons of carbs, you're basically not very fat adapted, so you're just having to eat a lot more often and your blood sugar is going up, down, up, down.   (33:43): But there's this kind of sweet spot, you know, where you're, you know, eating a hundred grams of carb a day, a hundred or maybe one gram per pound, and you're, you get enough carbohydrate to run all the processes in your body and spare protein for muscle building, but you're not like, so higher, so low that bad things happen. Same thing happens with fat. You know, if you, your fat's way too low, you basically, your hair falls out, you have no sex hormones and you're, you know, you feel horrible and you're basically gonna die if you don't have enough central fatty acids, but the fat percentage of your diet is too high. You just basically don't get enough satiety and you're always hungry for like a little bit of carbohydrate. So there's like, everything, all this stuff is, is on this curve and you're trying to find the middle part where you're optimal.   (34:29): And the answer is never like zero anything or a hundred percent anything. And that's why I don't like people to say, Oh, if low carb good, then zero carbs the best and super high fat is the best. And that's how we get to like these really fringy, you know, zero carb, keto carnivore, whatever things all, and we've all done it. Like, I was like, you know, I've tried, I've done all this stuff. I was zero carb, I was keto, I was carnivore, I was plant ba, I was vegan, I've done it all. And we, we tended drift to the extremes on the ends. And that's never really the answer. It's always somewhere in the middle. And you have to find that kind of sweet spot where you get the, the maximum benefit for the minimum effort and where you kind of all the dials line up. And I, I think you, I've heard you talk about like, you know, the 12 o'clock in the center, right? The range is where you wanna be and everything's like that. You don't want to be super high or super low.   (35:25): Yes. Okay. I think that is an excellent summary. You want moderation, and I think you can only achieve that for yourself if you study yourself and you know yourself. So I'm a big fan of using tools to understand what your personal body likes and what it doesn't like. Using a continuous glucose monitor, tracking your food for a while, trying different exercise activities, you know, maybe hit weight training, Pilates, yoga, whatever, swimming and seeing what works best for your body. But I love what you're saying. It's, it's in the middle. Don't be extreme and you're so right. I think whatever it is that we, whatever our exercise religion is, whatever our diet religion is, we do tend to be excessive and extreme about it. So let's all come back to the middle. Let's eat more protein and let's get more balance. Thank you so much Dr. Ted for coming on the show today and sharing this super important information with everyone. Tell everyone where they can find out more, where they can get your book and all, all the things   (36:32): Go. Thanks. Well, I'm my primary care doctor here in Seattle and my, my practice is full, my practice is closed. I don't really work with anyone directly, but I've written all this stuff down in a book called the PE Diet, and you can find that@thepediet.com or ted naman.com or just anywhere online where books are sold, like Amazon or what Kindle or any of those places. I'm also on the socials at Ted Naman on Twitter and Instagram and stuff like   (36:58): That. All right. We will have all these links also for you in the show notes, so you don't need to try to write them down. And we'll have a link to his website and to the book. Thank you so much for joining us today to thanks for having me, and thank you all for joining me for another episode of The Hormone Prescription with Dr. Kirin. I want to ask you to take action on the information you've heard today. Just be 1% better and strive for consistency and that moderation Dr. Ted's talking about. Pick one of the things that we've mentioned and just start doing it. How could you get more protein in your diet? Start reading labels, start doing the calculation that Dr. Ted shared with you. It is super simple. It will literally take you seconds and the more protein you have, the fewer calories you're going to eat, the better body composition you're gonna have, the better hormone balance you're gonna have, and the better you're going to feel and function, jump on social media and tell me what you've decided to do and the results that you're getting. I can't wait to hear it. I will see you next week. Until then, peace, love, and hormones, y'all.   (38:07): Thank you so much for listening. I know that incredible vitality occurs for women over 40 when we learn to speak hormone and balance these vital regulators to create the health and the life that we deserve. If you're enjoying this podcast, I'd love it if you'd give me a review and subscribe. It really does help this podcast out so much. You can visit the hormone prescription.com where we have some free gifts for you, and you can sign up to have a hormone evaluation with me on the podcast to gain clarity into your personal situation. Until next time, remember, take small steps each day to balance your hormones and watch the wonderful changes in your health that begin to unfold for you. Talk to you soon.   ► The P:E Diet Book (Digital Version) by Dr. Ted Naiman CLICK HERE.   ► Feeling tired? Can't seem to lose weight, no matter how hard you try?   It might be time to check your hormones.   Most people don't even know that their hormones could be the culprit behind their problems. But at Her Hormone Club, we specialize in hormone testing and treatment. We can help you figure out what's going on with your hormones and get you back on track.   We offer advanced hormone testing and treatment from Board Certified Practitioners, so you can feel confident that you're getting the best possible care. Plus, our convenient online consultation process makes it easy to get started.   Try Her Hormone Club for 30 days and see how it can help you feel better than before.   CLICK HERE to sign up.

Join Metabolic Fitness founder, Matt Phelps, and Metabolic Fitness nutritional consultant, Jackie Hanks, RD, as they unveil our new nutritional and workout accountability program, Metabolic Lifestyle Coaching!

Please welcome our next guest Dr. Dalton Combs! First as a neuroeconomics PhD researcher at University of Southern California, and author of “Digital Behavioral Design.” Second, as a tech startup founder applying cutting edge neuroscience. Dalton explores how the brain mechanisms that underlie value, reward, and motivated behavior can be used to help people form healthy habits and live better lives. Dalton leads Temper with an unrivaled understanding of the brain, the future of technology, and the interaction between the two. In this episode you will learn: - The hazards of snacking - What the recycling mode of the body is - How exercise influences your metabolism - Causes of heart disease and alzheimers - What the app Temper is and how to use it - The importance of timing your food intake - How to feel your hunger - What causes us to overeat - Emotions and hunger - How to truly listen to your body and why that is important - Why full body workouts are important for your metabolism - Why we are addicted to sugar - How to eat to burn fat - Is your technology nourishing you? Learn more about Temper: http://www.usetemper.com Watch the interview here: https://youtu.be/G8Z4WjyXoI0 Get the book Digital Behavior Design: https://www.amazon.com/Digital-Behavioral-Design-Dalton-Combs/dp/B08LQZT2N1/ref=sr_1_1?crid=31MWN81BDIZ1M&keywords=digital+behavior+design+dalton+combs&qid=1664211784&sprefix=digital+behavior+design+dalton+combs%2Caps%2C113&sr=8-1

While the science of endurance training has progressed steadily over the decades, there has been significant progress in recent times. Eluid Kipchoge's sub-2-hour marathon effort is a major breakthrough. However, the training advice on the internet and the science quoted t support it can be confusing, and even at times conflicting. In this episode, we tried to put together a structure for endurance training based on the latest science. Host Aditi speaks with Coach Ron George, where he talks about the evolution of endurance training and the latest science, and fuses it with his on-ground experience working with endurance athletes. Here are some of the topics discussed in this episode Principles of Endurance Training for Runners Volume, Intensity, Polarization, and Periodization in Training How to bring Specificity and Individualization to Training Training Considerations for Women and Masters Runners Guest Intro Ron George (Ronnie) is an Indian endurance sports consultant and athlete based in Dubai. He found his roots in middle-distance running and duathlon in his youth. He then converted that into a love for coaching adults in endurance sports which he has been pursuing for over 10 years. Ronnie is a Lydiard Foundation Level 2 peer-reviewed and certified coach. He resides in Dubai where he coaches running and cycling at I Love Supersport Dubai. He also founded and operates the popular international running club House of Runners and the Indian multisport team Rightshift Performance. Ronnie's specialties include scholarly studies in endurance training and adaptation mechanisms, cycling and running coaching, performance testing and monitoring, and 3D running mechanics analysis. He can be found on Twitter @RonGeorge_Dubai discussing the latest in sports science and on YouTube on his channel Endurance Performance Open Learning Show. Useful Resources How to fuel during the race Metabolic Fitness for Runners The Art & Science of Pacing

Being metabolically fit means - building an efficient metabolism that optimizes the energy required for our physical endeavors as runners, while also helping us by preventing insulin resistance which is the cause of many chronic diseases such as diabetes, heart diseases, hypertension / high blood pressure, and many forms of cancer. In this episode, we go into the details of the role metabolic fitness plays, and how running helps to better our metabolic fitness using metabolic metrics & insights in our running and importantly how metabolic fitness can help our running goals. Guest Intro Dharmendra is an alumnus of NIT Trichy and IIM Lucknow. He started running in 2001 while he was still at Lucknow campus and since then has run ~ 30 events of marathon distance or above. He has run for around 21 years at various events around the world including the Boston 2 Big Sur Challenge and all editions of the Mumbai Marathon among others. He quit his job as a management consultant in 2011 and has coached runners since then. He is certified as a personal trainer and used to be an occasional quizzer and a freelance writer, who has written for several leading publications on health and fitness. He loves filter coffee and reading. He lives with his wife and two sons in Bangalore. He currently leads the community initiatives at Ultrahuman Dharmendra can be reached at @dhammonia on Twitter and Instagram

Hey everyone, welcome to the MBIT Podcast, today Josh Mohrer the Head of Global Ops at Levels joins the pod to discuss his journey from leading NY operations at Uber to joining Levels a metabolic fitness program to help increase your lifespan. Over five years, he helped grow Uber's largest and most profitable market from a few dozen rides a week to over 3 million, and incubated a number of product ideas including UberEATS, and UberRUSH. After his time at Uber, JM spent a few years on the investor side as an active angel investor, managing director at Tusk Ventures, and co-founder of Shine Capital. Now, at Levels, Josh leads several strategic projects, such as membership and launch strategies. Twitter of Host: @mbitpodcastTwitter of Guest: @joshmohrerLearn More About Levels Here: https://www.levelshealth.com/

Are you stuck in a metabolic plateau? We run, eat less, maybe lose some weight, plateau, run more, eat less. The weight stays the same (or goes up!), but the belly or the thighs or the arms even get softer. What ends up happening is that the body fat stays stubbornly put but muscle growth stops or even reverses. More running and more calorie restriction aren't the answer. It's incredibly frustrating. But there is hope. Angelo Poli can shed some light on the mystery of metabolism. Angelo Poli is an internationally recognized nutrition and fitness expert. He has helped transform the bodies of some incredibly high profile clients from Olympians, NFL stars, MVPs and more.  He's been featured in the Wall Street Journal, Men's Health, Sports Illustrated and more, explaining the science of metabolism and the keys to fat loss and muscle gain. You'll learn: Why calories in and out don't tell the whole story What to do when our bodies adapt to the food we eat How to eat to fuel our best performance while also shedding extra weight if needed This is a fascinating discussion, not on how  to “diet,” but how to train your metabolism to be its best! Connect, Comment, Community 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! This week's show brought to you by: LMNT When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I've coached are surprised to learn that their sodium needs are actually much higher than they expected and it's been hurting their performance.  Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They've been told that salt is a bad thing in food and frequently don't get enough for their lifestyle.  Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!  What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).  That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix. Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored). Therabody's RecoveryAir JetBoots RecoveryAir JetBoots are the world's most advanced pneumatic compression system ever created. In short, what this means is that RecoveryAir flushes out metabolic waste post run or workout using the science of pressure massage.   With Therabody's exclusive FastFlush technology, RecoveryAir flushes out metabolic waste more fully and brings back fresh blood to your legs at three times the speed of competitors. Faster cycles means faster recovery, so you don't have to wait for legs to feel great.  Therabody's RecoveryAir JetBoots are the first of its kind. They're truly wireless for anywhere, on-the-go recovery, boosting circulation and radically reducing muscle soreness.    If you're interested in experiencing the recovery power of Jetboots, go to therabody.com/rttt to get your Therabody RecoveryAir today, starting at just $699, or as low as $59 a month with Affirm.  Plus, with RecoveryAir's 60-day money back guarantee and free shipping, there's no risk.  

Ultrahuman is one of the biggest innovators in the world, in the space of Metabolic Fitness. Based on your glucose data, they provide recommendations to improve your nutrition and training. They have raised more than $25m until date, and we've been working together to make it super easy for all their users to connect their wearables, through Terra. In this conversation with Mohit and Vatsal, I was surprised to find that they are bringing a sensor to the market, soon enough, that measures multiple biomarkers - and one of the data points will be blue light measurement! 00:00: Intro 01:11: How they started with Runrr  03:11: Some growth numbers of Runrr - 2m transactions a day 05:11: The competitive advantage of Runrr 14:20: How the acquisition to Zomato started 19:20: The beginning of Ultrahuman 24:09: Thoughts on HRV 29:41: Thoughts on Glucose and Insulin 55:00: New Recovery algotithm coming to the market, and details of the new hardware sensor. Measuring blue light exposure will be one of the features

For most of human history, folks didn't put much thought into what was going on with their blood sugar unless they had a diagnosis of diabetes or prediabetes. But that's changing—more and more people are becoming aware of the impact that blood glucose has on metabolic health and overall health. One of the leading experts in this area is our guest today, Dr. Casey Means.  Dr. Means is a Stanford-trained physician and the co-founder of the revolutionary metabolic health company, Levels. Her mission is centered around optimizing health through blood glucose levels, disease prevention and reversal, and empowering patients in their food and lifestyle choices. On today's show, we're taking a deep dive into the world of blood glucose levels. You're going to learn about the multitude of factors that can impact your blood sugar levels, and how this biomarker affects other important processes in the body. We're going to talk about specific foods that can make your blood sugar rise, and what you can do to reduce the spike. You'll also hear an important and timely conversation about how gaining access to our biomarkers can empower us and transform our health and our society. You're going to be blown away by the brilliance and expertise of Dr. Means; enjoy!  In this episode you'll discover: The multitude of biomarkers that are related to blood sugar.  How many Americans have type 2 diabetes or prediabetes. The way that exercise can impact blood glucose levels. Which illnesses are related to dysregulated blood sugar. The role that the liver plays in metabolic health. How fatty liver disease occurs.  The number one thing you can do to improve your cell function and overall health. How triglycerides are related to heart disease.  What glycemic variability is.  Five processes that contribute to heart disease.  The reactive nature of the US healthcare system and how we can change it. How Levels continuous glucose monitor works. The power of having personalized health data about what's happening in your body. Why the future of nutrition is built on data, not food marketing.  Surprising foods that might be spiking your glucose levels (& how to balance them). The best and worst breakfast foods for stable glucose.  How monitoring your blood glucose can help you make informed choices. The impact that stress and sleep can have on blood sugar.  How high blood sugar can cause immune cell dysfunction. Items mentioned in this episode include: PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Levels.link/MODEL -- Join Levels with my exclusive link! Levels Website / Blog / Newsletter / Instagram / Twitter / Facebook Connect with Dr. Casey Means Instagram / Twitter Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Hello, 2022! It's the Buttonista's first episode of the year and we are still in resolution mode. The Buttonista reads and reflects on your promises, and also takes a few minutes to deep dive on a freezing cold start to pop culture in the celeb world.Nobody Asked Me, But... (0:45)What's a Sober January really? (3:18)Officially introducing Metabolic Fitness to the Buttonista Podcast (4:52)SSJ (7:34)Your resolutions are MY resolutions (11:23)Some wild pop culture moments to end the year and start a new one (23:49)My favorite Impractical Joker is leaving, but is it an opportunity for Senior Buttonista? (28:28)What's more impressive: Betty White making it to 99 or the Blackberry making it to 2022 (30:50)Tristan Thompson would be in a much better position if he listened to my advice (35:12)Planning begins for 2.2.22 (41:15)Clear the merch and get 22% off the Buttonista Collection (42:20)Best enjoyed with a Miller Lite or whatever you're sipping out of your #FirstSipClub mug.

This week I'm blessed to have on Josh Clemente on the show. Josh is the founder of Levels Health,  which is an app that works synergistically with a Continuous Glucose Monitor (CGM) to track your blood glucose in real time, so you can maximize your diet and exercise. The Levels app is your intelligent metabolic coach. By studying your food and exercise, the Levels app can show you how your fitness and dietary choices affect your metabolism, and give you ways to improve your health.I purchases a Levels' CGM and did my own 28 day experiment and was blown away by all the amazing data I got based on my lifestyle, eating habits, exercise and sleep. CGM's are probably one of the best biohacks out there, and in terms of overall health, is probably one of the best things you could purchase. We all know high levels of blood glucose, if not managed over time correctly, can lead to a host of illness and autoimmune conditions such as diabetes, heart disease, cancer, Alzheimer's, etc. One of the great things about Levels is not only the CGM, but their blog. They put a lot of top notch quality content such as: what should your glucose levels be, what is CGM, the Levels theory of behavior change, how a CGM can help you find the optimal foods to eat, and much more.Levels currently has a wait list of several thousands of people. If you want to skip the line and get access to their app and the CGM, go ahead and click on this special link they granted me levels.link/joelevanLast but not least, I'm excited to tell you that I've just launched an 8 week program dedicated to busy and motivated men that want to lose weight and start living their higher purpose. We work on mindset, clarity work, diet/nutrition, exercise, sleep, habits, and much more. For more details, DM me @joelevancoaching or email info@joelevancoaching.com Timeline1:40 - Josh's health story which led him to create Levels3:30 - How rodents lived 5x longer by doing this10:00 - Everyone with diabetes should have a CGM. Find out why.12:40 - Josh's thoughts on high spikes of blood sugar16:15 - Biggest “aha” moment Josh had when first using a CGM19:50 - How to improve your mitochondria to oxidize more fat instead of sugar27:35 - Why CGM's help with weight loss30:30 - Most memorable testimonial Josh has received32:25 - How bad is the needle of the CGM to inject into your arm40:05 - Levels blog and why the content is so useful41:55 - What are the top ways to blunt glucose levelsOther Resources/LinksLevels HealthDr Sarah Hallberg from Verta HealthDr Peter Attia's Podcast - The DriveJosh's Twitter Handle

Simran Sandhu breaks down the founding story of Levels with Josh Clemente.

GET TRANSCRIPT AND FULL SHOWNOTES: melanieavalon.com/levels Skip The Waitlist By Going To Melanieavalon.Com/LevelsCGM With The Coupon Code MelanieAvalon! 2:50 - IF Biohackers: Intermittent Fasting + Real Foods + Life: Join Melanie's Facebook Group At Facebook.com/groups/paleoOMAD For A Weekly Episode GIVEAWAY, And To Discuss And Learn About All Things Biohacking! All Conversations Welcome! 3:05 - FOOD SENSE GUIDE: Get Melanie's App At Melanieavalon.Com/Foodsenseguide To Tackle Your Food Sensitivities! Food Sense Includes A Searchable Catalogue Of 300+ Foods, Revealing Their Gluten, FODMAP, Lectin, Histamine, Amine, Glutamate, Oxalate, Salicylate, Sulfite, And Thiol Status. Food Sense Also Includes Compound Overviews, Reactions To Look For, Lists Of Foods High And Low In Them, The Ability To Create Your Own Personal Lists, And More! 4:00 - BEAUTYCOUNTER: Non-Toxic Beauty Products Tested For Heavy Metals, Which Support Skin Health And Look Amazing! Shop At beautycounter.com/melanieavalon For Something Magical! For Exclusive Offers And Discounts, And More On The Science Of Skincare, Get On Melanie's Private Beautycounter Email List At melanieavalon.com/cleanbeauty! Find Your Perfect Beautycounter Products With Melanie's Quiz: melanieavalon.com/beautycounterquiz Join Melanie's Facebook Group Clean Beauty And Safe Skincare At Facebook.com/groups/cleanbeautymelanieavalon With Melanie Avalon To Discuss And Learn About All The Things Clean Beauty, Beautycounter, And Safe Skincare! 9:25 - Casey's Background 14:20 - What Is A CGM? 20:50 - What Is The Levels Experience Like? 21:20 - How Is The Prescription Accessible? 23:10 - The Application Process 25:15 - What Is It Measuring? 26:20 - What Is Insulin's Role In The Interstitial Fluid? 27:15 - How Accurate Is It? 28:40 - The Highest Saturation Levels 30:15 - CGM Compared To A Finger Prick And/Or A Lab Draw 31:30 - Why The 14 Day Time Limit? 33:00 - Recommendations For Placement  33:45 - DRY FARM WINES: Low Sugar, Low Alcohol, Toxin-Free, Mold- Free, Pesticide-Free, Hang-Over Free Natural Wine! Use The Link dryfarmwines.com/melanieavalon To Get A Bottle For A Penny! 35:20 - Placing A Patch Over The Sensor 35:50 - Night-Time Accuracy 40:45 - What Is A Good Range?  48:10 - CRP (C-Reactive Protein) And Inflammation 50:00 - The Negative Effects Of Glycation 51:20 - Insulin Resistance 53:30 - Metabolic Fitness 54:40 - The Most Insulinogenic Foods 55:50 - The "Area Under The Curve" 1:00:00 - Reactive Hypoglycemia 1:02:35 - How To Bring Back Carbs After HFLC 1:07:00 - LMNT: For Fasting Or Low-Carb Diets Electrolytes Are Key For Relieving Hunger, Cramps, Headaches, Tiredness, And Dizziness. With No Sugar, Artificial Ingredients, Coloring, And Only 2 Grams Of Carbs Per Packet. Try LMNT For Complete And Total Hydration. For A Limited Time Go To drinklmnt.com/melanieavalon To Get A Sample Pack For Only The Price Of Shipping! 1:10:15 - The Differences In Glucose Response Person To Person 1:11:50 - Glucose Levels In A Diabetic Individual 1:12:35 - The Influences On Insulin Resistance 1:16:15 - Berberine 1:16:50 - Glucose-Lowering Probiotics 1:18:50 - Is 2 Weeks Enough Time To Learn Your Patterns? 1:21:50 - Can Listeners Subscribe To Levels? 1:23:30 - Using The App And The Zone Score 1:27:00 - How The Zone Score Is Valuated 1:28:10 - Updates To The App 1:28:45 - Data Storage Of The Sensor 1:31:00 - Calibration 1:31:20 - The Bluetooth And EMF 1:31:50 - The Difference Between Glucose Levels, HbA1c And Serum Fructosamine 1:37:20 - Testing Gestational Diabetes Skip The Waitlist By Going To Melanieavalon.com/LevelsCGM With The Coupon Code MelanieAvalon!

In this episode, we take a look at a new startup, Levels and its mission to maintain what it coins "metabolic fitness" and how the company plans to help us monitor and regulate this based on our lifestyle. Our guest, Josh Clemente is Founder and President of Levels. He'll share his journey on his path toward starting Levels from his quest to understand his own personal burnout when building Life support systems at SpaceX. Finally, we discuss interesting insights you might find around tracking your metabolic health and the potential biomarkers we might be able to track in the very near future.

Metabolic dysfunction underlies most chronic diseases. Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings. Author: Casey Means, MD Link to Blog: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-fitness ARTICLE HIGHLIGHTS Metabolism is the set of cellular mechanisms that produce energy from our food and environment to power every process in the human body. Metabolic fitness is a term to describe where we fall on the spectrum of metabolic health and how well we are generating and processing energy in the body. Glucose is a primary precursor for energy in the body, and needs to be tightly regulated for metabolism to work effectively. Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings. These choices may include selecting foods that don't cause large spikes in glucose, exercising consistently, getting quality sleep, managing stress, adding in nutrients and foods that improve our processing of glucose, and avoiding environmental toxins that are known to disrupt metabolic function. Poor metabolic fitness is associated with worse brain function, energy, memory, mood, skin health, fertility, and risk for chronic disease. As a country, our metabolic fitness is poor, as evidenced by 88% of the American population displaying at least one biomarker of metabolic dysfunction. Metabolic dysfunction underlies most chronic diseases. Using continuous glucose monitoring can help individuals understand and improve their metabolic fitness. INFO ABOUT LEVELS Become a Levels Member – levelshealth.com Learn about Metabolic Health – levelshealth.com/blog Follow Levels on Social – @Levels on Instagram and Twitter

A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM). Author: Casey Means, MD Link to Blog: https://www.levelshealth.com/blog/12-glucose-lowering-strategies-to-improve-metabolic-fitness Become a Levels Member – levelshealth.com Learn about Metabolic Health – levelshealth.com/blog Follow Levels on Social – @Levels on Instagram and Twitter

Josh Clemente (@joshuasforrest), founder of Levels, joins Erik on this episode to discuss:- The personal story that led him to start the company.- The fact that most people in America are metabolically unhealthy and what Levels is doing about it.- How they are taking huge amounts of complex data and distilling it down to a single score.- The history of nutrition research and the debates in the space.- What’s coming up from Levels.*The deadline to get your application in for the spring vintage of the Village Global Accelerator is March 1st! It’s a personalized and tight-knit program with an amazing network of peers, advisors, and experts. Companies that have been through the accelerator have raised from some of the top venture funds in the world, like a16z, First Round Capital, Founders Fund, Lux Capital, True Ventures, Felicis and more.Learn more and apply at www.villageglobal.vc/accelerator!Thanks for listening — if you like what you hear, please review us on your favorite podcast platform. Check us out on the web at www.villageglobal.vc or get in touch with us on Twitter @villageglobal.Want to get updates from us? Subscribe to get a peek inside the Village. We’ll send you reading recommendations, exclusive event invites, and commentary on the latest happenings in Silicon Valley. www.villageglobal.vc/signup

No one is exempted from exposure to environmental pollutants. While this may sound worrying, there are steps, backed with scientific and empirical evidence, to rid our bodies of these harmful pollutants. However, there is still a lot of misinformation about detoxification that we need to uncover. In this episode, Dr Bryan Walsh discusses the common perception about detoxification and explains the actual science behind it. He talks about the different phases of detoxification and its complexity. Dr Walsh also tackles the importance of excretion as a widely ignored aspect of detoxification in diets and weight loss programs. Detoxification may seem challenging to start, but it begins with getting to know your body and blood chemistry. If you want to know more about the science behind detoxification, then this episode is for you!   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join our free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries, to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Learn about the phases of detoxification. What is the assessment criteria for detoxification? What is the importance of context in detoxification?   Resources Try out a Metabolic Detoxification Questionnaire here. Alternatively, you can look for other questionnaires by searching for ‘metabolic detoxification questionnaire’. Detoxify or Die by Sherry A. Rogers Fasting Mimicking Diet Program by Dr Valter Longo Metabolic Fitness Curious to start your detoxification? Try out the Walsh Detox Program!     Episode Highlights [04:47] How Dr Walsh Started Studying Detoxification Dr Walsh was interested in health and fitness from a young age. He eventually ventured into massage therapy and became a fitness professional. He took a postgraduate degree to become a naturopathic physician. After his education, he felt that he had to study more to serve his patients better. His goal is to connect conventional Western medicine and alternative medicine. [09:56] Views on ‘Toxin’ and Detoxification Dr Walsh cites some ridiculous notions surrounding detoxification. In the 80s, it used to be rehabilitation for addiction to alcohol and drugs until everybody started hopping on the ‘detox bandwagon’. Xenobiotic or commonly known as ‘toxins’ is something foreign to the body that can cause damage in excess. When water leaves the body in any form, water-soluble toxins leave as well. Meanwhile, the body still needs to turn fat-soluble toxins into water-soluble toxins to get rid of it. Our bodies are naturally built to detoxify pollutants through biotransformation. Listen to the full episode for an in-depth discussion on toxins! [16:11] Categories of Pollutants First is heavy metals. This category includes aluminium, arsenic and mercury, among others. Second is persistent organic pollutants, which include phenol, dioxins and pesticides.  The last category is volatile organic chemicals (VOCs) that are usually inhaled.  In essence, pollutants are everywhere. [17:41] Everyone Is Exposed While everyone is exposed to pollutants, the levels may vary due to location and lifestyle. For instance, Dr Walsh believes that athletes may be less toxic due to sweating during exercise. Listen to the full episode to know the body’s pathways for getting rid of environmental pollutants. [23:04] The Difficulty in Assessment Criteria There are a lot of variables and testing methods to consider in assessing toxin exposure. The fat biopsy is regarded as the gold standard test. However, because different body areas store different amounts of fat, there’s no consistency in the body. Taking these tests can guide you to make different lifestyle changes. However, keep in mind that they cannot determine your body’s toxicity level quantitatively by an absolute number. Listen to the full episode to learn more about the complexity of detox questionnaires.  [30:00] Nature of Pollutants Toxin gets stored in a cell or area with low concentration. This is called the concentration gradient.  If there’s more toxin in the blood and less in the cell, it will get stored in the cell. When fasting, you go into a catabolic state. Studies have shown that xenobiotics in the blood increase in this state.  All detoxes are cellular detox. [33:43] The Phases of Detoxification Phase 0 starts with the fat-soluble toxin entering the cell. Phase 1 is the reaction with the addition of a hydroxyl group. Phase 2 concerns conjugation reaction of adding methylation, sulphation and the like.  Finally, phase 3 is when excretion happens.   Tune in to the full episode for Dr Walsh’s analogies and a detailed explanation of each phase! [42:06] The Three Pillars of Detoxification The keys of detoxification are mobilisation, biotransformation and excretion.  Mobilisation is getting pollutants out of storage. Biotransformation encompasses phases 1 to 3.  Excretion should take the toxin out of your body. [47:34] Effects of Dieting Dr Walsh recommends doing a weight loss program in conjunction with a detoxification program. During periods of weight loss or catabolism, xenobiotic levels increase. The problem with rapid weight loss and yo-yo dieting is the redistribution of toxins in the body without excretion. [53:22] Nutrients and Detoxification Being nutrient sufficient is enough to support phase 1. Phase 2 is driven by amino acids. Phase 3 can be blocked by three inhibitors: milk thistle, curcumin and green tea. However, note that the effects of these three inhibitors are based on its dosage and the context. One protocol will not work for everyone; you have to look at the totality. Listen to the full episode for more details about nutrients and botanicals!  [1:05:00] The Nature of Symptoms For Dr Walsh, thyroid dysfunction may be secondary to another issue. Once symptoms show, you should consider if it is a protective reaction. [1:11:32] Advice for Detoxification Dr Walsh shares details about his detox course, including a practitioner-based programme and The Walsh Detox for the general public.  Your blood chemistry is essential in determining your detoxification programme.   7 Powerful Quotes from This Episode ‘I’ll be the first to tell you that science will never prove some of the things in life that are the most important things — relationships and love and how we try to study how the brain works — and I don’t think we have any idea’. ‘This is part of my problem with the industry is we can’t even decide on what a toxin is. . . So what I would suggest, the one that people are most talking about, that’s why I think environmental pollutant or environmental toxins make more sense because usually what people are talking about are things that are outside of us that get inside of us and cause damage of some kind’. ‘They will test their blood, their urine and their sweat for a specific xenobiotic or environmental pollutant. And they will find in many cases, it’s not in the blood, it’s not in the urine, but it is in the sweat’. ‘Everybody’s toxic. Everybody needs to detoxify. . . It’s not necessarily exposure; it’s we all have some degree of storage. The question is, when somebody is not feeling optimal, is it because of that or not? And so you can’t run around screaming everybody’s toxic because I don’t know that they are’. ‘And so it’s [toxins are] concentration gradient-based, which also means so that’s how it gets stored. If there’s more in the blood and less in the cell, then it will tend to go into the cell. And that’s when it gets stored’. ‘There’s some ridiculous stories out there that will say, ‘The body won’t release toxins if it’s not healthy enough, and it doesn’t think it can deal with them’. That’s not true’. ‘I’m against protocols; because one protocol will be brilliant for one and harmful for another same protocol’.   About Dr Walsh Dr Bryan Walsh has been studying human physiology and nutrition for over 25 years and has been educating others in health for 20 of those years. When he isn’t teaching, he spends his time poring over the latest research and synthesising his findings into practical information for health practitioners to use with their clients. He has given lectures to members of the health care industry around the world and consistently receives positive feedback in his seminars and courses. His online educational platform, Metabolic Fitness, helps health professionals to stop guessing and start knowing what to do with their patients. Dr Walsh is best known for challenging traditional dogma in health and nutrition concepts, such as questioning current models of adrenal fatigue, glucose regulation, detoxification, mitochondrial dysfunction and more. As such, he has been sought out to consult with multiple companies, academic institutions and wellness organisations. Dr Walsh is also a board-certified Naturopathic Doctor and has been seeing patients throughout the U.S. for over a decade. Outside of his professional endeavors, you can find him spending time and having incredible amounts of fun with his wife, Dr Julie Walsh, and five children.   Enjoyed This Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can learn more about the science behind detoxification. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Of The Podcast! Welcome to Pushing the Limits, the show that helps you reach your full potential with your host Lisa Tamati, brought to you by lisatamati.com. Lisa Tamati: Hi, everyone, and welcome back to Pushing the Limits. And today I have just a super superstar for you, Dr. Brian Walsh, who's sitting in Maryland in the USA. Dr. Walsh is someone that I've followed for a long time and learned from. He is one of the great teachers in biochemistry and physiology. And today we are discussing detoxing very relevant to this time of the year. And this is all really next level information. Because it's all about detoxing, like what are the actual physiological steps of a detox process? And what is the latest and current research. This is not something you read in a two page magazine article detox type of thing. But this is the real deal with someone who really, really knows his stuff.  Now, Dr. Brian Walsh has been studying human physiology and nutrition for many, many years. And he spends his time sort of poring over the latest research and synthesizing all of that information for the layperson to be able to understand. And he also lectures at Western States University in biochemistry. And as a healthcare professional, he's a doctor of naturopathic medicine. And he has an online educational platform called metabolicfitnesspro.com, where he helps other health professionals like myself, and many, many others, as well as lay people with his programmes and courses. And we're going to be discussing today, as I said, detoxing, how to do it properly, when not to do it, what to be aware of if you are doing it. And he's you know—Dr. Walsh is someone who's really known for challenging traditional dogma in health. And he actually goes and does all the research, does deep deep dives into all of the clinical studies into PubMed, and then brings us the latest and information. So he's really someone that you want to have on your radar, someone that you want to know, if you want the latest and greatest in information.  I hope you're enjoying your Christmas time, by the time this episode comes out, Christmas will have been passed. And we're into the new year. And hopefully the world is on a new trajectory and that 2021 is going to be a hell of a lot better. And what better way to start the year than with a discussion around detoxing and getting your body in good shape for the year ahead. So without further ado, I'll be heading over to Dr. Brian Walsh.  And just a reminder too. If you want help with any health issues, if you are dealing with anything, please reach out to us lisa@lisatamati.com. You can reach me on email. If you're wanting information about our online run training programmes at Running Hot Coaching, want personalized run training, please do reach out to us as well. We just launched a new package that will be coming out in the next few weeks. So keep an eye out for that where we're going to be offering video analysis, as well as fully customized programmes and a session with me—all included in there in a package price. It's really really a no brainer. So if you want to find out about that, please reach out to us at lisa@lisatamati.com.  Of course our epigenetics programme is still open, if anyone wants to know and understand the genes—understanding everything to do with your genes, eliminating the trial and error for your body, understanding what foods to eat exactly, which areas you're predisposed to have problems with, how your brain functions, what your dominant hormones are all of this sort of great information. Please also reach out to us and we can put you in the right direction. We've done a few webinars already on our epigenetics programme. And in the coming weeks, we're also going to be having Dr. Ken McDonald on from PH-316, who's going to be going a little bit more deeper into this. So I hope you enjoy the session though for now with Dr. Brian Walsh. And we'll head over to him right now. Lisa Tamati: Well, hi everyone and welcome back to the Pushing The Limits. This week, I am super excited. I'm jumping out of my skin. I have a man who I really, really admire. I love his work. He's got an incredible brain. Just absolutely mind-mind conversation we were going to have today. I have Dr. Bryan Walsh with me. Welcome to the show, Dr. Walsh. Dr. Bryan Walsh: Thank you so much for being here. Lisa: It's a really, really an honour to have you on. Dr. Walsh, you’re still in Maryland, in the States? Can you give us a bit of a background just on who you are and sort of a quick synopsis and your background as a physician, etc.?  Dr. Bryan: Well, yes, I guess I should say it all started out, I was very much into health and fitness, even at a young age, quite honestly. I became a fitness professional—that’s how I started. And then I did a lot of orthopaedic work, so that led me to massage therapy. So I did massage and I was a fitness professional. And the problem is my clients would ask me health advice. And here in the States—I'm a law-abiding citizen—I could have talked to them about nutrition and supplements, but I wasn't allowed to with those things that I did.  So then I looked—and there's something in the States, it's a naturopathic physician, naturopathic doctor. I know you guys have naturopathic there. They're a little bit different. It's a four year postgraduate degree. So you go to four years of university, and the traditional four years. And then you have your doctorate. That sounded really good to me because I was already into alternative health. I was devouring books, on health, on herbs, on homeopathy, everything in the health. And that was the umbrella for all these things that I was interested. And I thought, wow, that's great, perfect.  So I went through four years of that. Spent way too much money. But it's also where I met my wife. So that is money rally well spent. Yes. Although we both went to school there. So we doubled our debt, essentially, by marrying each other. But what we quickly realized is that it didn't really prepare us to do what we wanted to do. And it didn't take long. I was sitting in front of patients, and I honestly—I didn't think I know what I was doing. I didn't feel qualified. I spent all that money over the four years of school with great classes, but it sounded like all these great topics but...  And so that started me—and this is all to tell you this story— where I realized I had to teach myself everything, that I had to reteach myself physiology. I know we're going to talk about detox today. But how I stumbled upon that what I'll call is the truth about detox. And so where I am today is I believe in old medicine, I believe in the body heals itself. But Western science and Western medicine is incredible. I mean, we owe much of what we know about the human body, in terms of mechanisms and pathways and how herbs even work in the first place, to Western science.  So what I tried to do is bridge the best of both, is to take the alternative nutritional functional health world, which is great for some things but horrible in others, and combine that with conventional Western medicine, which is great in some things, but horrible in others, and I try to connect the two. So I hope that gives you much of... Lisa: That’s brilliant.  Dr. Bryan: I love science. Lisa: And I love the way you sort of combine the traditional or the alternative with the allopathic sort of model because they do both have good things, and they do both have problems.  Dr. Bryan: Absolutely. And I can tell you, I love science. But I'll be the first to tell you that science will never prove some of the things in life—of the most important things, in relationships, in love, in health. We try to study how the brain works and I don't think we have any idea. We try to—we're doing genetic testing now, I don’t think… We talked about the microbiome, I don't think we know much of anything when it comes to these things. So, science is fascinating. It's so fun. It can occupy you for hours upon hours upon hours of reading and the rabbit hole of PubMed, but I don't think it will ever offer some of the answers.  So that's kind of where I live is that we live in this expansive universe full of all sorts of possibilities. But here on Earth, science really helps us a lot understand certain things, but it doesn't contain all the answers. Lisa: It's a very humble approach. And I think a really good place to start because we know a lot, we don't know a lot more. But we have to sort of work with what we've got and the best knowledge. And this is something that I've really enjoyed out of like, I think I've devoured everything I could find on the internet of yours. And I must say sometimes, I'm like my brain is spinning, trying to keep up and it's fantastic. And I was talking to a colleague who's also really into you and he's got a master's in physiology and he said, ‘Well, I struggled, too, so don't feel bad’. But you do have a way of putting things into analogies that I have just found absolutely fascinating. And today we're going to go into detoxing. And there is an analogy in this story that I've heard you speak of a couple of times that really went, ‘Aha, I get it now’. So definitely want to delve into that analogy. But so just to start with, with detoxing. Let's look at what detoxing in the public realm—if you like—in the popular—the magazines. People talk about detoxing a lot. And I think that we don't understand what detoxing is. So let's start there. What is a proper detox? Dr. Bryan: So what you just described, that's the problem. It's a mess. I was just in the checkout line at the grocery store, two days ago. I even took a picture of my phone to send my wife and it was like, ‘A faster way to do a liver detox’, and it was some medical doctor. I thought, ‘I'm not even going to open that magazine. It's going to be garbage’.  You’re right. People say, ‘drink a little bit of lemon juice in the morning, and that's a great way to detoxify the body’. And then I was in the airport one day, and I saw these foot pads that you put on your feet to help pull toxins out of your feet. And then there's the foot pads, and there's colonics. And there's all these different things, and that's why conventional medicine doesn't believe any of this because you have these people saying, ‘Well, when you skin brush, then you're detoxifying yourself’, maybe, maybe not. But no wonder they think that we're a bunch of quacks because if you stand back and look at all that nonsense, it does look like quackery.  In the 80s, detox, the only detox there—unless you were like a hippie—in the 80s, was like a celebrity going through some kind of rehab for some kind of addiction, alcohol or drug addiction, then they would go through some kind of rehabilitation, so that was a detox. That was the only detox there was. And then all of a sudden everybody started getting on this detox bandwagon. And the thought is that we are bombarded with—we’re basically these toxic waste cesspools of disgusting that’s inside of our bodies, and the only way to get rid of it is to do these to detoxify.  Now, there's some truth to that, some truth. But our body is designed to—a better way to say detoxification is biotransformation, first of all. So there are two different types of we'll call—I don't even like the word toxins, quite honestly. You can call them xenobiotics, starting with it with an ‘x’. Xenobiotic means it's something foreign to the body. You can also call them environmental pollutants, environmental toxins, whatever you’re going to call it. Some people say synthetic, but that's not true because Mercury is toxic to the body in high amounts. So, for lack of better terms, we can call them toxins, xenobiotics or whatever. But they're things that are foreign to the body that in excess can cause damage.  There's essentially, for simplicity sake, two forms, there's water soluble, and there's fat soluble. Water soluble, by and large, I don't think we have to deal with too much, because our body is really good at getting rid of it. Our body is so much water already, we don't have to do anything to it. If we have access to something that's toxic, and it's water soluble, our body's pretty good at getting rid of it.  And when you look at the ways of getting rid of something, it's anywhere that water goes. So sweating, obviously, urinating, it's quite a bit of quite a water. In faeces, there's a small amount of water that gets expelled there. And even technically—and people have measured this but in tears or saliva, you can get rid of toxins too. So anything where water is leaving the body, then water soluble toxins are leaving as well. And I personally believe that those aren't much of a concern to us because our body... It's kind of like if you take a whole bunch of B vitamins. Technically, those can be toxic in high amounts but they're water soluble in your urine turns glow in the dark yellow if you take too much of that because your body is getting rid of it. Same with vitamin C or any of the water-soluble vitamins.  Interestingly—and I hadn't thought of this as a way of describing this, but the vitamins that they say to be careful with are the fat-soluble ones like vitamin A, D, and K because they can accumulate and then those are the toxic ‘vitamins’ if you look at conventional medicine. So fat soluble toxins, those ones are more of concern because they can get stored and the body has to work a little bit harder in order to get rid of them. In other words, you have to take something that's fat soluble, turn it into something that's water soluble, and then the body can get rid of it and all those pathways that we talked about.  So the body has built in detoxification or bio transformation processes—everybody says it's the liver but it's not. The enzymes and steps necessary for this are found in a number of tissues and in quite a bit. So, things that have exposure to the outside world, the skin has this disability, the liver does, the kidneys do, the lungs incidentally do, the testes in a guy does when we consider the location as exposure to the outside world more so than some of the internal organs. And we can go into the details of this but basically this fat-soluble toxin that can cause damage to the body gets metabolized or bio transformed, turned into a water-soluble toxin, if you will, a compound. And then is easily excretable in—again sweat, tears, saliva, urine, or a little bit in faeces. So yes, that's kind of a nutshell version of it, I think. Lisa: Okay, so. So let's look quickly at what are toxins and what sort of a fix they have in the body? So we're talking things like your heavy metals, your Mercury's that you mentioned, your pesticides, your preservatives in your food, there's chemicals that were exposed to. Dr. Bryan: So that's honestly—this is part of my problem with the industry is we can't even decide on what a toxin is because the toxin if you think about it, a toxin is something that could cause damage to the body. Right? So then you could say a reactive oxygen species or oxidative stress is a toxin, technically. Hormones, if you have too much of a hormone, can that cause damage to the body? It absolutely can. So, then all of a sudden is a hormone a toxin.  And so that's where we start to run into problems, is that we just throw out these terms like toxins. Well, what is that something that? Something that damages the body? Well, a hammer, if you hit me on the head is going to damage my body. Is that a toxin? Let's say, oh, it's internally. All right, well, so how about lipid polysaccharides from a gram-negative bacteria? That's an infection. Is that a toxin? Yes, it is. So that's our—aflatoxin, you have mould in your house. And so, it ends up being this really broad term that people have a hard time describing.  Now, so what I would suggest. The one that people are most talking about, that's why I think environmental pollutant, or environmental toxins, make more sense because usually what people are talking about are things that are outside of us that get inside of us and cause damage of some kind. And there's three, let's just say major categories of that there's actually more. One would be things off the periodic table. So that's the heavy metals, by and large, so aluminium, arsenic, mercury, all those types. Even copper, copper is toxic. Iron is toxic.  Then there's—loosely the category that you can call persistent organic pollutants. And that's all the ones that get all the press, like this phenol and phthalates and dioxins and all those different things, pesticides. And then there's the ones that you could call them volatile organic chemicals, or VOCs, those ones are usually inhaled. So, you paint, you’re repainting your house, or your apartment and the smell that you get, or cosmetics or toiletries, cleaning products. If you buy a brand new piece of furniture and that off gassing, carpets. So those are the— mean, there's more, but those are the three major categories that I consider so... But then you consider where those come from, in the food that we eat, in the water that we drink, in the air that we breathe, it literally is everywhere. Lisa: Yes. So we are toxic.  Dr. Bryan: Well, yes. We are. And I long time ago would say that we're all toxic, and everybody needs to detoxify. And I've tempered that a little bit because like for example, there's one published paper that suggests—well, okay, I should take a step back—everybody is exposed, everybody is exposed, period, end of story. To prove otherwise, I would need to see that proof.  Now, it's going to be different considerably, however, based on your location, where you live. In New Zealand versus America. Here in America, I'm in Maryland, but that's going to be a lot different. I'm near farmland. So, we might have exposure to pesticides, but not so much some of the other things that might have been more of an urban area. In New Zealand there’s other different things.  So also that depends on one's lifestyle. So me and my family largely eat organic food as much as possible. We use—I don't say green cleaning products, but we use better cleaning products than just the standard things. And so we probably have less exposure than somebody following a standard diet using standard toiletries, cosmetics, yes, and all those different things too. So, we all have exposure. Yes, that's it. I think I believe that's irrefutable.  Is it stored in all of us? And I'm going to go ahead and say yes, but to different degrees. For example, you said you're a professional athlete. You have sweat a lot more than the majority of people. There's also some really interesting evidence showing that exercise actually upregulates certain detoxification or bio transformation enzymes. So you might actually be more adapted to that. Lisa: Another good reason to do it.  Dr. Bryan: Absolutely. You know what? It’s so funny, like, you know you're supposed to, but then you just see more and more reasons. And it does, it absolutely has been shown in papers, to upregulate certain detoxification enzymes. In addition to the fact that you're sweating more so than somebody who's sedentary. So, I haven't seen any literature on this, but I believe that most athletes are probably less toxic than the general public.  Lisa:  The sweat is also a preferred pathway for some of the toxins to leave the body.  Dr. Bryan: If used badly, yes. The skin has been called the third kidney before, which is kind of a cute thing to call it. I mean, is it or is it not? I mean, it's not like you're urinating out of your skin. So that should be gross. Next time you sweat, think of that. No, but it's a major excretory organ.  And I will add this, there's some really interesting, really interesting scientific papers — small, unfortunately, not a lot of money in this industry to test this stuff. But they will take a group of people, and they will test their blood, their urine, and their sweat for a specific xenobiotic or environmental pollutant. And they will find in many cases, it's not in the blood, it's not in the urine, but it is in the sweat. Lisa: Exactly. Yes. The preferred pathway, yes.  Dr. Bryan: That's an indication that a) it's being stored and b)... Yes, whether it's a preferred pathway or not, what that means to me is that it's probably stored in the tissues. Because you think about the blood, the blood is circulatory and it's bringing things around. The kidneys are filtering the blood. So, if it's not in the blood, that makes sense, it's not in the urine. What that means is it's stored. It's if it's not coming out in the urine, that means it's not in the blood, that means it's stored in tissues. And so, it isn’t going out. So whether it's preferred by the body or not, I don't know. But that just means that it's right there, right close to the tissues.  Lisa: Yes, In coming out.  Dr. Bryan: Right close to the periphery, and it's coming out via the interstitial fluid and stuff surrounding itself. But here's another thing to consider, too, when you talked about the demographic of the population that listens to this is, while most athletes probably have less—I mean, when it gets a broad state, you can't say yes, might have less because of exercising, because of firing. But are they exposed to something more than might somebody else be?  So for example, if they're drinking out of plastic bottles that have been warmed up sitting in the sun all day, like might they have more excess pollutants...  Lisa: More BPA... Dr. Bryan: ….these people are outside exercising in polluted area.  Lisa: Exhaust fumes.  Dr. Bryan: Exhaust fumes. I mean, you think about your respiratory rate when you're exercising, your respiratory rate is quite a bit higher than somebody who's sedentary. So then all of a sudden all those... Lisa: And oxidative stress Dr. Bryan: Yes, absolutely. So there's a lot of factors to consider for sure. Lisa: Yes. So we've looked at—these are the broad categories of toxins. And yes, we're probably all toxic, and we need to be doing or thinking about doing a detox—I don't want to say protocol—but to thinking about it constantly detoxing. And you touched on the couple of studies here where they measure the sweat, they measure the urine, and so on, and they got different measurements for different things. That's one of the problems, isn’t it?  The assessment criteria. Because obviously, if we're doing a detox, we want to be able to assess, are we actually getting—and when you dived into the literature of assessments in defining out which is the best—how do I see if I'm toxic? What did you find in the literature around all the assessments? Dr. Bryan: So in the functional medicine world, there's no shortage of—well just tests in general and really attractive, good looking tests that when you look at them, you want to run them. Like, ‘Well, I would like to run this on myself. forget my patients or clients I want to run these tests’. The scientific validity on a lot of these tests is not there at all, despite what people might say or think.  Yes, so I'm not opposed to testing for toxins. But there's so many variables to consider, and the practitioners that are running them, I don't think are considering these. So I think a lot of people are using them—they're wasting their money on them because they're not considering all these variables. So, for example, the first question to ask is, ‘what tissue do you test’? Do you test the blood? Do you test the urine? There are hair tests. Technically, in the literature, they test fingernails for toxin exposure. There's so many different ways of testing–fat biopsy, you want to take a needle into your fats, take some of it out and test that.  And actually—I'll say since I said that—fat biopsies are considered to be the gold standard for internal toxic burden, and that would make sense if that's where they're stored. But the problem is, according to research—and this is done on humans, mind you—that different fat depots in the body store differing amounts of things. So, you might inject it into your, your, your butt fat, and find a whole bunch of one thing, and then you do it to your abdominal fat, and you come up with a higher amount of something else. So, if that's the gold standard, and you can't even have any consistency in the human body, then that's not going to be accurate, either. And if that's the gold standard, then that's not accurate, then none of them are going to be accurate. So, the short version is there are some—I guess I'll say, like validated as much as you can questionnaire—subjective questionnaires that one can take and get an idea of how toxic they may or may not be. Now, it's not quantitative. It's quantitative in the sense that you get a numerical value for the score. But it's not quantitative, in terms of like, This is how toxic I am. I am 80% toxic out of 100’. It's just a subjective questionnaire. But if somebody were to take a questionnaire like this, and scores high... Lisa: We've got a problem Dr. Bryan: ...and then does a few detox rounds or whatever, for a few months, six months, nine months, whatever it is, and then does it again and their scores are lower, that's good enough to suggest that they're doing better. And what's interesting about some of these questionnaires, is they not only asks things like, ‘do you live around industry? Do you have exposure to petrol or to gas’? But your symptoms as well. And so it takes all of these considerations, like, ‘Yes, I live and work around a lot of chemicals, but I don't have symptoms’ versus somebody that has a whole bunch of symptoms that are associated with toxic exposure, but they don't live around them. So, it does—they really are comprehensive. Lisa: I’d like to get a couple of the links to those if we could possibly see.  Dr. Bryan: And listen, it's free. That's the very nice thing. You don't have to spend 300 US dollars on some blood tests that may or not be accurate. And what people are really interested in is, ‘how toxic are you’? Well, if my surroundings and my symptoms suggest that I am, based on these questionnaires, that's good enough for me. And as opposed to test, if you do it six months later, and it's approved, then I think you're probably doing a little bit better. Lisa: It's a little bit like your cell blueprint, which I found brilliant, by the way, and if anyone wants to check out that we can put the links. That questionnaire that you've developed there gives the practitioner the direction to go and we don't have a specific, ‘This isn’t definitely but hey, you might want to check your thyroid. Hey, you might want to go and check if you've got a parasitic infection, or whatever the case may be’. And I find that a brilliant system really. Dr. Bryan: But isn't that what a practitioner wants to do? I mean, the patients come in, and they want to know, ‘Well, where should I head first’? And detox questionnaire—and again, so everybody is exposed period, everybody's exposed. Everybody has some degree of storage. Now, I don't know how much. They might be really toxic. They might be cut. Who knows? But everybody has some degree of storage. The question is, then, is, ‘Are your symptoms—because of xenobiotic exposure—are in storage or not’?  And that's where these questionnaires come in handy. If you take a questionnaire like that, and I mean, because there's people out there, believe me, there's plenty of them. Everybody's toxic, everybody needs to detoxify. There's an old book called Detoxify or Die. I mean, if that's not scary enough. It’s a good book, but I mean, it's not necessary. So we all have exposure, it's we all have some degree of storage. The question is, when somebody is not feeling optimal, Is it because of that or not?  And so you can't run around screaming ‘everybody's toxic’ because I don't know that they are. But if you score high on one of those questionnaires, then that's the direction you'd want to look into. And if you score low, I mean, listen, people will still argue it, ‘Well. We're still all toxic’. I wouldn't go down that road. It wouldn't be the first thing that I’ll thought about.  Lisa: It’s not your first protocol Dr. Bryan: Oh, no. The questionnaires... Absolutely.  Lisa: Yes, I think that's what I do as a practitioner too, as epigenetics practitioner, and a health coach, is go for the low hanging fruit first. Because we can go in 100 directions and I can confuse the hell out of my clients and they can be like, ‘what the hell am I doing’? But if you are going for the ones late tackle, best piece of the puzzle, and then work your way up the food chain is so to speak—and actually find out which ones are the most important.  Dr. Walsh, I mean—we're going to put the links in the show notes—you've developed your own detox system if you like, which I'm really keen to share with everybody and for them to check out. But let's go in now to the actual four phases of detox: zero, one, two, and three, and you have four, isn't it? In most people—or some people are at least aware of phase one and two detox within the cell. And when I first heard you talk about this, I was like, ‘Wow, okay, there’s a zero and there’s a three’. Okay, can you explain in a nutshell, what the body does when it gets a toxin? It's in the blood for some reason, it's gotten there. What actually happens next in these detox phases?  Dr. Bryan: All right, well just to make it really comprehensive. I'll tell you, when you said when it gets into the blood, what happens? So when it gets in the blood, it can be detoxified, biotransformed, and excreted. But the best way to describe this is, so if it's in the bloodstream, wish I have something to sort of model this with but so like, so the bloodstream, and then you have you have a cell next to the bloodstream. Now there's—in physiology, there's what's called a concentration gradient. And these membranes… And so let's say we have the bloodstream in a tube—I really wish I had some kind of props here. I’m looking around. I have—my son has a Santa hat, razor blade, I don't know, I don't have much around here. Anyhow, so you have the bloodstream and here you have a cell. Now, if there's more in the blood of this, whatever it is, and less in the cell, it will tend to go into the cell. And it's usually fat cells, because it's fat soluble, it will tend to go into adipocytes or fat cells.  And so it's concentration gradient based, which also means—so that's how it gets stored. If there's more in the blood and less in the cell, then it will tend to go into the cell. And that's when it gets stored. There's a really, really cool paper that discusses how adipocytes used to be considered to be just an energy repository, but then turned out to be an organ because they excrete over a hundred different things. But one of the additional roles they suggest is that it is this. It is to store toxins or xenobiotics, or things that could otherwise damage the body—they're fat soluble, which would make sense.  Now, if that's a concentration grid. Now let's say we're in a fasted state, and we haven't eaten anything and or exposure. If there's less in the blood, and more in the fat cell, then it will leak out. And it's based on a concentration grade, it's based on homeostasis. There’s some ridiculous stories out there that will say, ‘the body won't release toxins if it's not healthy enough, and it doesn't think it can deal with them’. That's not true. What I've seen is that it leaks out from a homeostasis for a concentration gradient if there's less than the blood and more in the cell. So we are constantly leaking this stuff into our blood, if it's stored. Now this gets amplified. And I talked about this in the course, during lipolysis. So in a fasted state, in a catabolic state—not even not even losing fat, but just in a catabolic state which we go through at night. So if you stop eating at 8pm and you're sleeping, you're in a catabolic state, for example.  If you're in a state of fasting, or lipolysis, then that's going to speed up mobilization. So now—and all the studies I've ever seen on mammals or humans show this. In a hypocaloric state, or fasted state levels of xenobiotics go up in your blood. And I'll say it again because that's huge. In a fasted state or a hypocaloric state, like dieting, then if there's stored xenobiotics, it will dump into the bloodstream, and those levels go up. And they always show that every single time because that's a state of lipolysis as a catabolic state.  So then now we're back in the blood. So whether it's at an immediate exposure, or it was just released, the rest of the story remains the same. So then what happens? And I should just say too, I mean, I get frustrated with pieces of the industry. There's some people that will say, ‘Well, it's not a detox if it's not a cellular detox. If you don't detox yourself, then you're not’...  This happens at the cellular level, as all detoxes is a cellular detox. So what I'm about to describe next is the cell.  So let's say we have that xenobiotic it's floating around in the blood, we either just had exposure, or it came out of a fat cell. So in one of the cells, like the liver, the kidneys, the skin that we said has the ability to do this, there are four phases of detox. So if you picture just a cube, all I have is a mug, but I have a cube. Then there needs to be a door coming in and a door coming out, that's going to be two of the phases. And then once it's inside, there's two other things that are going to happen to this.  So here's our cell, we have a fat soluble compound—I'm looking around for some—we have a fat soluble. Lisa: It’s like your room, isn’t it?  Dr. Bryan: Well, that's the way that's why I've said it before. So yes, I mean, you could just use it as that. So in the room that you're in, or even a car quite honestly would work. So if you're in a room, you’re the cell, that's the cell, let's just say it's a liver cell. So when the door opens, that's phase zero detoxification. That's an actual phase. It was recently discovered in the early 2000s. Most people haven't heard of it but it's legitimate, things can block this. So if that happens, then that's a problem, clearly. So phase zero is when the door opens and the fat soluble compound comes into your room, into where you were.  Lisa: Into the cell. Dr. Bryan: Into the cell, right. And once it's there, it has to go through two phases of detox. And you said I use analogies—quite honestly, I kind of make them up on the fly. Lisa: That’s awesome.  Dr. Bryan: Well, I mean, I don't even know what I said. But I think in the past, what I've said...  Lisa: It was an angry dude—a person—we make the person a toxin who’s just entered the room.  Dr. Bryan: Oh yes. All right. I make him up on the fly until now. So all right, yes, yes, I can go with that one. So you have the room, the room’s a cell, a person is on the outside of your room, they come in, that's phase zero. And that's all it is in the cell is just a little protein tube. So the person comes in, they're fat soluble person. And they're angry. So what did we say? Lisa: You stick a sticky note on the head.  Dr. Bryan: Is that what I said?  Lisa: Yes. Dr. Bryan: Let’s make them more mad. That's right. Okay. See, listen, I'm telling you make it up right then and there. All right, you're right. You're right. You're right.  So the person comes in, and they will damage your room. But to incite them and make them even more angry. Yes, that’s right. You put a little sticky note, like what was your little yellow sticky notes, and you put them on the forehead, that makes them really mad. Even more mad than they were in the first place. And now you can calm them down. But if you don't, they're going to start flipping over your desk, and just totally, totally worse than they were in the first place. They were angry when they came in. But now they're even angrier. But you can hand them a $100 bill. And they're going to say, ‘All right, I was angry but now I'm not anymore. I'm good. You just handed me something. So I'll go ahead and quietly leave the room now’. And then when they walk out another door of the room, then that would be phase three.  So to put that—and thanks for reminding me of my analogy. But biochemically speaking, so you have a fat soluble compound, like a phthalate or a dioxin, or whatever it might be. So it literally has to get in the cell in the first place. Now, researchers used to think it was a fat-soluble membrane, fat soluble compound, and would just go right in. And that's not the case. It needs a channel in order to bring it in. That's phase zero, literally it is phase zero. And why is it phase zero? It was because they discovered this after they already knew about phase one and phase two, but they didn't have any numbers before then and they didn't even know it existed. So in the early 2000s, they said, ‘Well, we'll name it phase zero’. So that's the entry of a fat-soluble toxin, let's just say into hepatocyte, liver cell.  Phase one: reactions. There's a few different kinds. They’re like oxidation reduction type of thing, hydrolysis. Basically, what happens is that when in the sticky note what it had on it, it had an OH, hydroxyl group. So you put a hydroxyl group on this person, or you exposed a hydroxyl group that was already present but wasn't fully exposed. Now the problem is after we put that sticky note on their forehead, and they got even more angry is that toxin beforehand could cause damage to the body. It could cause oxidative stress or DNA damage or endocrine disruption or citric acid cycle, mitochondria, whatever was unique to that particular toxin. But now that it has OH exposed or added on to it via phase one, it is water soluble, first of all. It's water soluble, which is cool. Now your body can get rid of it. However, it's considered to be an intermediate metabolite, and is considered to be more damaging than the original xenobiotic.  Now, it's not true of every single time. And that's the thing, there are too many of these compounds to make blanket statements. People will say it's more toxic. No, it's not. It may be more damaging—I'm not going to say more toxic. It may cause more damage now that it's water soluble with this hydroxyl group exposed. But then phase two, when you handle this angry—now really angry person, a $100 bill US dollars. I wouldn't let you guys—you hand them a $100 bill or a bunch of money, they're not angry anymore. They're still water-soluble, they were but now phase two is considered a conjugation reaction and conjugation is adding something to it.  And so people that are familiar with phase two are familiar with things like methylation or sulphation, or glucuronidation, or amino acid conjugation, any of those things but what gets handed is this: so sulfation, you hand them a sulphur group, methylation, it hands them a methyl group, amino acid conjugation, it's usually glycine, glycine will go, glutathione conjugations glutathione, so acetylation and acetyl groups. So the xenobiotic gets handed to it, what's unique to that particular one, if that makes sense. You can make it really easy to talk about hormones like sex hormones, go through the same pathway—the testosterone, the estrogen. They go through the same pathway. Lisa: They do, and neurotransmitters as well. Dr. Bryan: Yes, cytokines, immunoglobulin, antibodies Lisa: And dopamine and all of that?  Dr. Bryan: Yes, by and large, by and large, yes. So then it gets phased two. It gets something handed to. Let's say, it gets a sulphur group and went through sulfation. Now, it's no longer damaging to the body. Now it's relatively benign. It was damaging as its original compound. It came in through phase zero, it was made potentially more damaging by exposing or adding on a hydroxyl group, depending on what the compound was, and depending on the biochemical pathway went through, but then when it gets conjugated, it's still water soluble, but now it's not damaging. And can there—if phase three, that second door is open, can go out of the door.  Now remember, so all that does—and this is a really important part—there's a lot of misunderstandings of what phase three is. Phase three is merely a tube, leaving that cell, which means that, this thing now, in terms of physiology goes into the interstitial fluid surrounding cells.  Lisa: And it’s water-soluble at this point.  Dr. Bryan: It’s water-soluble in the interstitial fluid, and can be excreted in sweat. It can go through the lymphatic system, which is going to pick up some of the junk of the interstitial fluid but that just dumps itself in the bloodstream anyways, which that means it'll probably end up in the kidneys and get excreted out in urine. But a lot of this can end up going in—since it happens in the liver, the liver will get rid of its these...  Lisa: ...products  Dr. Bryan: ...through bile because the route from the liver to the intestines is via bile.  Lisa: Why is this not phase four, then? Like phase three should be the thing leaving the cell. Dr. Bryan: It is, that's phase three. Lisa: Phase four should be like actually the excretion method. Dr. Bryan: You can call it phase—or at some point, you're going to have too many phases. You’ll be like, the 10 phases of detox. It will just confuse everybody. But after it leaves the cell, the most critical piece is excretion. And I mean, we're not talking about this part yet but I'll just say, the three pieces, there's four phases to detox. But the three things that must happen for somebody to actually detoxify, and I say must with a capital MUST, is one is they have to be mobilized. You have to get them out of the storage in first place. Two is you have to go through biotransformation, which is the phase zero, one, two, and three. The third part is they have to be excluded. If they're not excreted—and this is a really important part—if it's not excreted, it can go into another cell. That conjugation reaction that can get undone, there are enzymes that will undo that conjugation. So you handed this sulphur... Lisa: You’re backing in the shot again basically. Dr. Bryan: Well, and then it becomes this damaging thing again, and can get stored in another tissue if it doesn't get excreted, which, incidentally, is why I have a major problem with most fasting programmes. Honestly, most weight loss programmes in sedentary people. I mean, if you take a fitness competitor...  Lisa: An athlete’s all right, they're going to sweat it out.  Dr. Bryan: They'll probably be okay. But if you take somebody who has just been storing their whole life, they've never really exercised, they get to be 45 years old. They wear a certain weight during their wedding. Now, they're 45, they don't feel sexy anymore. Maybe it's a good time to do a real weight loss programme, the chances of them flooding their system with these things is tremendous. And if there is not an active role in, especially that's the mobilization, that's the first part.  But to properly detoxify these, and more importantly, excrete these things, then it's just going to go somewhere else. And I will say there's some evidence. It's weak evidence, unfortunately, there's not a lot of research on this, but midlife weight loss might be associated with an increased risk of things like dementia and certain chronic diseases. Lisa: I want to sit on this topic a little bit and dive into, because I had some questions when I started to understand this whole process, it really rang some alarm bells for me. For people who do like yo-yo dieting, they're losing weight, they're gaining it, they're losing weight, they're gaining it. They're actually doing a lot of damage than somebody who's just lost it. Another thing is if you're losing it slowly over time as compared to just dumping it all because you've done a juice fast that someone told you was a fantastic detox. And then you've dumped all this into the system. And this can have impacts years later, like we just mentioned, like dementia, Parkinson's disease, all of these things.  Because I was listening to one of your biochemistry or blood chemistry lectures, I can't remember which one, something to do with cardiovascular system. And you were talking about the triglyceride molecule, or whatever you call it. And how—if the legs are broken off—it’s free fatty acids get into the system and then this can clog up the system, cause insulin resistance, be a contributing factor to diabetes, all of these things. And I was like, ‘Whoa, whoa, whoa, whoa. So, when I'm losing weight, which I think is a good thing for my body, I'm actually also doing some damaging things because I'm releasing these toxins or these free fatty acids or, or things that are actually causing trouble’.  So when we have a detox programme that's in the latest magazine, and even some of the scientific like Dr. Valter Longo’s Fasting Mimicking Diets, which is a great—lot of research gone into it, but it's looking at the mobilization, the autophagy, the mitophagy, all of these good pieces of the puzzle, but it hasn't actually considered the excretion. It does look at the micronutrients required for phase one and two, which is fantastic.  So you've got three pillars here that you're talking about. First is mobilization, of the fats or the toxins into the bloodstream from stored places, like your fat cells. Then we've got phase one and two, where it's processed, the detox—actual detox situation. And for that, we need a whole lot of micronutrients, which I want to touch on briefly like using your selenium and your B vitamins and goodness knows what. If you don't have those—your sulphur groups. If you don't have those, you're going to have trouble. And then we need to look at how do we get this stuff out. So what can we do to support the body to do binders or I don't know what the sweating protocols or saunas or whatever?  I had one question that for me personally, I've got a mum that had a massive aneurysm four years ago, and my listeners know about my story. I've just written a book about her journey back for massive brain damage. Now she's lost 30 something kilos over this last four and a half years, when I have been rehabilitating her. She does not sweat. And she's 79 years old, she's never really sweated. She doesn't do that very well, naturally. And she also now at 79, can't exercise intensively enough to sweat. I can't put her in a sauna because here temperature regulation has gone with her brain function. I have to be really, really careful, then if I make you lose any more weight, don't I? With brain damage... Dr. Bryan: Well, it’s a hard thing to say for sure. I mean, first of all, with all that weight loss already—I don't want to say the damages—you have no idea.  Lisa: Yes, so hopefully it was not a big dump.  Dr. Bryan: Yes, so there are some interesting human studies, looking at slow versus more rapid weight loss and how much xenobiotic levels go up, and how it affects thyroid hormone, and the basal metabolic rate and all these different things to which is their recommendation is to do slower detox, but like I said, I would recommend how about, I mean start a weight loss, I would support doing detoxification pathways while you're doing the weight loss programme so that you can get rid of these things better, and it doesn't cause damage.  Yes, so in terms of yo-yo dieting, again everybody's a little different. I can't say this happens to everyone. It depends on your diet, your lifestyle, where you live, and how much you've accumulated. I mean, some people don't have a whole lot, I would suspect. But yes, so there in fact, there is at least one study that comes to mind using mice and yo-yo dieting. And what basically it showed with them is that during periods of weight loss or catabolism, that their xenobiotic levels would go up. And then when they stopped in the hypocaloric state, they went back into a more of a hyper caloric state, that the xenobiotics that weren't excreted went somewhere else. And when I mean somewhere else, like a different tissue, so it absolutely can go from one tissue. Absolutely. Absolutely.  In fact, I wanted to tell you this. Anecdotally, I just talked to a guy—I don't know about a month ago—who used to work at a water fast detox clinic in Thailand. And he worked there for a really long time. And he's said that their people would fly to Thailand to go to this water fast detox clinic that had no business to do so. They were not healthy, it's more of a novelty. Like, ‘hey, let's go to Thailand and go to the water fast place for two weeks and do a detox, then we'll go back and live our life normally like we did before, eating a bunch of garbage’. And he said, they had no business doing it, but they would come back once or twice a year. And the same people he said would get worse, that I mean, and horrible, like liver problems or teeth were falling out, and just wrecking them. And it was fascinating to hear that story. He didn't know why. Lisa: Yes, and I can guess why. Dr. Bryan: Well, that's what I mean is to actually have real world experience, possibly. There's no proof of this, but to see these people that would do a one week, two weeks supervised water fast and then come live their life and then come back, and their health was worse. And I think if I had to bet I would say that's probably why. And consider, it's just a water fast. So what were they not doing, is they weren't exceeding, they weren't sweating. They didn't take any binders. They weren't doing anything. All they were doing is just water. And so, to me, they were flooding their system in a very—almost completely fasted state except for water, which is essentially fasting. Flooding their system, potentially with xenobiotics, not excreting them all and then reabsorbing them, putting them in different tissues.   Lisa: Re-depositing them in your brain or something. So you could shift the mercury molecule, for example, from your fat cell where it was pretty safe. Put it into your blood and then it get redeposited in your brain and cause real strife.  Dr. Bryan: And he hasn't contacted me yet. I think he will probably be angry. But Dr. Longo you mentioned, I mean, the guy's brilliant. He's brilliant, he’s great.  Lisa: Oh, yes, no doubt. Dr. Bryan: And it's super, super cool what he's doing, that's a huge concern that I have, though: is that you take an average person and you put them on what's essentially like, what 300 to 500 calorie diet for a period of time, and if you don't support the biochemical—so that's mobilization for sure. If you don't support the second part, which is detoxification pathways, and then the third pick is excretion, then you're potentially making them worse longer. And again, who cares about autophagy and mitophagy if you're just redistributing these xenobiotics somewhere? And it’s a huge concern. It's a legitimate one. And I’m not saying what he's done is bad, I just think it's a piece that is missing.  Lisa: A discussion needs to be had around this. Dr. Bryan: Yes, well, and that's true of... So, take the Gwyneth Paltrow juice test. It's the same thing. You're not binding or excreting anything. You're hypocaloric, yes. Are you improving detoxification? Well, not if you have things like celery and carrots because those might actually inhibit as it turns out. So you're not detoxing. So you're mobilizing, not detoxifying and not excreting—that's bad news, I think, long term. Lisa: Well, let's look—talk about a couple other things that are in the phase one and two, in phase three, actually, more specifically. Some of the compounds that we consider great compounds for a lot of things, like you mentioned celery and carrots. I mean, that's what people juice with. I mean, I know I just had a celery juice for breakfast. I'm not into detox, but celery in itself is not a bad thing. But it can be a mild phase three. I believe inhibitor is in curcumin, milk thistle, some of these things that we consider detox herbs, if you like, and especially in supplement doses versus food doses can actually have the opposite of fate. Can you go into just a little bit of that, what nutrients support phase one and two and three, and which one's actually inhibited? And why is it counter-intuitive?  Dr. Bryan: Well, the counter intuitiveness of it has to do with the dose, turns out. So well, and again, I mean, as humans, good lord, we've been wrong far more times than we've been right. I mean, as a husband, I can tell you, that's true. And father, it's like a daily basis. But so what we did with milk thistle was we say, milk thistle is good for liver liver detox is there for milk thistle is good for detox. And that's not true. And that's fine. I mean, that logical progression of thought makes sense, but it's not how it pans out. So it's dose related.  So, phase one. There's a lot of talk about phase one out there. Phase one are very basic, rudimentary biochemical processes. Oxidation reduction hydrolysis, if those suck in a person, detox is not your problem. They get highlighted a lot—phase one pathways. But in the end, people will say technically you need some B vitamins for this, but you need B vitamins to run most of the basic biochemical processes in the first place. So, honestly, phase one is not a phase I worry about too much in people. As long as they're nutrient sufficient, which basically means taking a good quality multi, they're probably—and I say big probably—they're probably fine with phase one. There are things incidentally, like some of those vegetables that you mentioned.  So this is where it gets crazy. In high doses, things like celery or apples or carrots can inhibit phase one a little

Josh Clemente, previously a SpaceX Lead Life Support Systems Engineer, CrossFit L2 Trainer, Senior Engineer at Hyperloop One and now founder and president of Levels - a company sparking Metabolic Awareness in pursuit of Metabolic Fitness.*Work 1 on 1  with Marc to implement mental fitness in your life  >> mchampagne.comIf you're enjoying the podcast - please leave a review! Thanks as always for listening and have the best day yet!⠀*Special props

In this episode, I speak with Josh a co-founder of Levels. Levels is enabling individual access to real-time biological information, combined with deep, actionable insights. Levels is sparking Metabolic Awareness in pursuit of Metabolic Fitness. In this podcast, we talk about his journey from going to university to working at SpaceX and then onto starting his company and building it. One of the best things about this podcast is hearing about how important metabolic fitness is to your health and how it can affect your productivity. Levels -https://www.levelshealth.com/

Josh Clemente is the Founder of Levels, Metabolic Fitness Company to Maximize Diet & Exercise. After working for Elon Musk at SpaceX straight out of school, it’s clear Josh is a person insistent on questioning taking things how they are and, instead, as how they should be. On a deep-diving quest to understand the parts of our chemistry and bodies that most are taking at face value, Josh topples our ideas of exercise, diet, stress, sleep, and even sugar, itself. Guiding Jen through his life as a crossfit instructor, Josh dawned a metering device literally made for diabetics, which he was not, and cracked the code to his own metabolic system-wide open making him realize his ideas on health were far from correct. Frustrated with friends or family dropping 20 lbs while you see no results from the same plan? Unable to find what works for you? Maybe you’re fit, you lift, and you seem healthy, but you have no energy or something feels off. Take a listen and see if Josh can’t clear some of that anxiety up, and get you back on track. Youtube Link to This EpisodeLevel’s Website

Josh Clemente is the Co-Founder of Levels. Josh is a rocket scientist and worked at SpaceX for 6 years, managing the team that designed the life support systems in their space shuttles. Overtime, he started to notice extreme levels of fatigue and experienced volatile spikes and crashes of energy throughout his day. For someone that worked out consistently and followed the guidelines for what he believed to be healthy practices, things didn't seem to add up. After experimenting with glucose monitoring, he realized that he was pre-diabetic, borderlining on fully-blown diabetic, and that the foods he was eating were having a significant impact on his performance. It was this discovery and struggle to derive actionable insights from his glucose monitoring that led him to start Levels.Today at Levels, Josh and his team are revolutionizing the way people think about their metabolic health. And why is metabolic health so important? Before Levels, an average person had no way of understanding how efficiently or inefficiently their body was producing energy. Levels enables you to access and understand this information in real-time, so you can start making better diet and lifestyle choices to avoid those energy peaks and valleys. When you join their program, you'll receive two, 14-day continuous glucose monitors that stay on your arm and measure the glucose in your blood. Using the Levels app, you're able to seamlessly monitor how different foods as well as things like sleep, stress and exercise are impacting your glucose levels and then proactively make adjustments. In the future, Levels will be able to predict and recommend what you should do to optimize your energy, acting almost as a virtual health coach with personalized recommendations based on your specific choices.Tune in to hear Josh's story!As of September 2020, Levels is currently in waitlist only beta-mode. However, as a special offer just for our listeners, go to levels.link/thefounderpod to cut the 31,000 person waitlist and get the product ASAP. EPISODE TOPICS: (3:12) Levels snapshot today(4:10) Metabolic health explanation(6:28) Personalization(8:45) CGM history(13:12) Background and founding story(17:52) Product evolution(26:48) Customer adoption(30:23) Marketing/growth tactics(33:10) Competitive landscape(37:30) Manifesting the future vision(40:52) Hiring(44:10) Founding team strategy(47:56) Advice to younger self(51:02) Josh's wellness stack(1:03:43) Josh's startup manifesto (1:07:52) Josh's founder nomination Levels - levelshealth.comFollow Josh (@josh.f.clemente) on Instagram // LinkedInFollow Levels (@unlocklevels) on InstagramJosh's learning and resource recommendations The Founder - www.thefounderpod.com Follow The Founder (@founderpodcast) on Instagram // LinkedIn // Twitter // NewsletterDon't have time to listen to the full episode? Read the 5-minute version here

In this episode of Build The Future we talk with Josh Clemente, the co-founder of Levels Health where they help you track your blood glucose in real time, so you can maximize your diet and exercise.We talk with Josh about the importance of metabolic health, the smart health stack, and the implications of living in a world where we have 24/7 realtime monitoring of all of our essential biometric data.Resources‍Request early access to Levels HealthParticipate in the Wearable ChallengeEverything you may want to know about Energy BalanceThe other leaders in the smart health stack ecosystem: Oura, Whoop, Eight Sleep.

This week on the 20 Minute Fitness podcast we're turning all of our attention to glucose monitoring with the Co-Founder of Levels, Josh Clemente. While monitoring blood sugar levels has been a frequently used technique among diabetic patients for a long time, the main goal of the Levels team is to bring this measure as well as metabolic fitness to a mainstream market.Listen to this week's episode to find out why people without diabetes can also benefit from continuous glucose monitoring and how Levels will help you to improve your metabolic health!

Dr. Brad Schoenfeld is a natural bodybuilder turned researcher whose work focuses on the mechanisms of muscle hypertrophy. Simply put...muscle growth! Unlike most of our other guests, he’s more cautious on the applications of the ketogenic diet and intermittent fasting, which we wholeheartedly welcomed. This is an evidence-based conversation that unpacks various nuances around the interconnected network of metabolism and physicality. In this discussion, you'll discover... The ketogenic diet & intermittent fasting on muscle growth and what considerations there are Resistance training vs. ketogenic diet - What has the most effect on insulin resistance? Discussion on protein leverage hypothesis, anabolic window, & fasted cardio ---------------------------------------------------------------------------- Visit HVMN: https://www.hvmn.com/pod Take a short survey that will help us improve the podcast and be entered in a HVMN Ketone giveaway: https://go.hvmn.com/podcastsurvey We also want to hear from our listeners/viewers! Contact podcast@hvmn.com with any feedback, questions, and guest suggestions! Write a review for us on iTunes, let us know via email, and we'll send you $15 worth of HVMN Store Credit.

Dr. Bryan Walsh, a former trainer, bodybuilder and expert on detoxification. Dr. Walsh goes deep into the science of detoxification including the four phases of detox, best practices to optimize your bodies natural way of eliminating toxins and the nutrition behind detoxification. Dr. Walsh is the author of the Fat Is Not Your Fault and Metabolic Fitness plans and shares some great, practical tips on detoxing for muscle gain, fat loss and more. Listen to the very end to hear Dr. Walsh’s best resources to educate yourself on health and wellness. Congratulations to our ATP Prize Pack winner iTunes user Slagermeister. Please email Luis@BenPakulski.com to claim your prize! Time Stamps: 3:10- The reason Dr. Walsh started his career in healthcare and what keeps him motivated in his research. 4:55- Phase zero and phase 3 of detoxification. How Dr. Walsh came across these phases and it changed his career trajectory. 9:12- Everyone is toxic! How do we limit our exposure and detoxify from that toxicity. 11:34- Do we know that the toxins in our body are effecting our biochemistry and is it dose dependent? 14:56- Things to avoid. The different types of endocrine toxins. 18:57- What are the phases of detoxification? 23:40- Reasons to support the phases of detox. 25:06- Why Phase Zero is so important. 27:09- What to do if you find out that you are toxic. 31:27- Should you detox if you are trying to lose fat and gain muscle. What you need to know if you are. 36:12- How to ensure that your body is optimized for detoxification. 43:14- How to detox estrogens? Is it possible to use a detox program for hormones? 43:58- Where to find Dr. Walsh’s detox programs Metabolic Fitness and Fat Is Not Your Fault. 47:11- Dr. Walsh’s best resources for detox information.

Challenge yourself to a new Metabolic Pathway and find Metabolic Fitness for Life! It starts with  breaking out of your lifestyle components and rearranging, the way you eat, exercise and recover. Take our 24 hour challenge and learn what personal power you have over your health- with the choices you can make. Here we have a Free Sample Guide to 24 hours of Functional Eating, Exercise and a NEW Mindset.  This is just 1 of 15 various Modalities we will guide you through in our book and program at metafit.life. Find the blog at www.metafit.life under Transition Blog

Should we all go gluten-free? Today's guest, Dr. Bryan Walsh, will talk about the facts and myths behind the food fad. Also, if the scale is not budging, you'll love this episode as he explains why your weight loss has stalled. Plus, we’ll dive into new and fascinating information about how hormones, gut bacteria, and toxins are ruining your health and you didn't know. Get ready to have some health myths busted by Dr. Walsh. Listen now! Brief Bio: Dr. Bryan Walsh has been studying human physiology and nutrition for over 25 years and has been educating others in health for 20 of those years. When he isn’t teaching, he spends his time pouring over the latest research and synthesizing his findings into practical information for health practitioners to use with their clients. He has lectured to members of the healthcare industry around the world and consistently receives positive feedback in his seminars and courses. He currently offers two online educational programs that have received unanimously rave reviews. The first, Fat Is Not Your Fault, uncovers the underlying reasons why you (or your clients) are not losing weight, beyond diet and exercise. The second, Metabolic Fitness, offers online video training in functional biochemistry. Most often described as “the education you always wanted but never received.” Dr. Walsh is best known for his expertise in biochemistry and human physiology and his unparalleled ability to educate on these topics. As such, he has been sought out to consult with multiple companies, academic institutions, and wellness organizations. He is a licensed, board-certified Naturopathic Doctor and has been seeing patients throughout the U.S. for the past decade. Outside of his professional endeavors, you can find him spending time and having incredible amounts of fun with his wife and five children.   In this episode, you’ll learn: Conventional vs alternative medicine explained (05:33) Non-monotonic dose-response relationships and endocrine disruptors (17:47) 5 Surprising reasons you’ve hit a weight-loss plateau (21:20) 7 Ways to reduce endocrine disrupting chemicals (25:06) The gluten-free diet: facts and myths (49:08) What are obesogens and how are they affecting you (40:34) The two biggest sources of toxic chemicals in your home (25:06) 5 Vitamin D myths to stop believing now (47:19) How stomach bacteria affects your health (1:02:55) Why probiotics aren’t as effective as prebiotics (1:13:44)   Recourses:   Connect with Bryan:   Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to . Are you tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope? Take my  now and find out how to fix that today. Until next time! Ted  

Special Guest Dr. Bryan Walsh 6:00  Being selective on who you work with 13:00  Different types of practitioners 16:00  Take an inventory of who you are as a practitioner.  You can't be all things to all people, but there is room for all types/styles of practitioner 20:00  Fat Is Not Your Fault history.  Dr. Walsh's fitness background, lies of fitness industry, discovering weight loss with clients without exercise 24:00  Healthy body = healthy body weight.  Diet and exercise will work better when other pathways are fixed. 25:00  Good effort just wrong focus. High cortisol messing everything up. 31:00  Reducing cortisol using phosphatidylserine, immune system connection 32:00  Treating test results vs asking "why" / reasons for it 36:00  Reed's one diagnosis: Metabolic Chaos.  General principles vs specific treatments 42:00  Great vs mediocre practitioners ask "why" and not just raising or lowering something. 45:00  Don't treat the test results; they are not the problem. 46:00  Truth about Adrenal Fatigue.  Multiple physiological reasons for low cortisol. 55:00  Fat Is Not Your Fault and Metabolic Fitness both great courses, good reviews, the course Dr. Walsh wished he had when he started