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The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.
Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan
Dr Jim Stray-Gundersen MD is Board Certified in General Surgery and a world-renowned expert in sports medicine, exercise physiology and training for sports performance. He has worked for 35+ years with Olympic and professional athletes, including the US, Norwegian, German, and Canadian national teams, as well as with NASA, Special Forces, and all levels of the US Military. Jim currently serves as the sports science advisor for the US Ski and Snowboard Association (USSA) and is the founder of the SG Performance Medicine Center in Park City, Utah.
On this podcast, Dr Stray-Gundersen defines the mechanisms and application of Blood Flow Restriction (BFR) training and its effect on overall health, performance, power, and strength. He explains how BFR can deliver muscle gains identical to traditional strength training but with less weight, reduced risk of injury and faster recovery, making it a viable training option for people of all ages and fitness levels. He discusses the safety of BFR and the potential of this technique to revolutionise training and rehabilitation, particularly at this time when many of us no longer have access to a gym.
Train harder and safer than you were before the gym shut down! Head over to bstrong.training before Aug 31, 2020, and use the discount code Performbetter to save 20% on the BFR system we talk about in this interview.
Thank everyone who so generously supports this podcast on Patreon - without your support, we wouldn’t be able to keep this podcast independent and free of ads. So thank you. And just a reminder - as a Patreon supporter - not only do you have our eternal gratitude, but also...
You get some awesome gifts - including 20-35% discounts on all supplements we recommend when working with clients, which saves many of our supporters $50-$100 a month over what they were previously paying on Amazon. So by supporting the podcast, they’re actually spending LESS money each month.
In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from the limitations of rodent studies to BPA-free cans.
We’ve worked really hard to make sure that the bonuses you get are actually way more valuable than what you pay whatever level you choose to support us at. So if you’d like to support the podcast and get access to the discounts and Office Hours, just head over to NBT.slink and sign up there.
Here’s the outline of this interview with Jim Stray-Gundersen:
[00:00:19] Olympic skier Todd Lodwick's 2014 injury and recovery.
[00:11:09] How blood flow restriction (BFR) works.
[00:18:58] STEM-talk podcast: Episode 34: Jim Stray-Gundersen explains how blood flow restriction training builds muscle and improves performance.
[00:19:04] IHMC lecture: Jim Stray-Gundersen - Blood Flow Restriction Training: Anti-aging medicine for the busy baby boomer.
[00:19:08] Increased fast-twitch muscle fibers with BFR training; Study: Yasuda, T., et al. "Muscle fiber cross-sectional area is increased after two weeks of twice daily KAATSU-resistance training." International Journal of KAATSU Training Research 1.2 (2005): 65-70.
[00:22:50] Improvement in strength and muscle mass with walking and other low-load training; Meta-Analysis: Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis.
[00:23:35] Increases in VO2max with BFR; Meta-Analysis: Formiga, Magno F., et al. "Effect of Aerobic exercise training with and without blood flow restriction on aerobic capacity in healthy young adults: A systematic review with meta-analysis.” International Journal of Sports Physical Therapy 15.2 (2020): 175.
[00:40:50] Contraindications for BFR.
[00:43:35] BFR for varicose veins.
[00:46:49] How to train.
[00:48:48] 9-minute workout.
[00:51:23] Measuring progress.
[00:56:24] BFR for elite athletes.
[00:57:51] Increased growth hormone and benefits for bone health; Studies: 1. Takarada, Yudai, et al. "Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion." Journal of applied physiology 88.1 (2000): 61-65. 2. Sato, Y., and T. Abe. "KAATSU-walk training increases serum bone-specific alkaline phosphatase in young men." International Journal of KAATSU Training Research 1.2 (2005): 77-81.
[00:59:10] Why haven't we heard of this?
|Aug 07, 2020|
Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan
Kara Collier, RDN, CNSC is a Registered Dietitian, Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and metabolism. She’s also the Director of Nutrition for Nutrisense, a company that uses continuous glucose monitoring (CGM) to help their clients become aware of the factors impacting their blood sugar. Kara oversees a team of dietitians leveraging CGM data to build tailored nutrition and lifestyle plans.
On this podcast, Kara talks about the value of using CGM to optimize metabolic health, prevent disease, and improve healthspan. She discusses how CGM captures critical information missed by traditional glucose screening tests and how the data can then guide lifestyle changes. We discuss optimal fasting and peak glucose ranges, the accuracy of CGM, and the 5 lifestyle pillars that tend to have a significant impact on blood glucose.
Thank everyone who so generously supports this podcast on Patreon - without your support, we wouldn’t be able to keep this podcast independent and free of ads. So thank you. And just a reminder - as a Patreon supporter - not only do you have our eternal gratitude, but also...
You get some awesome gifts - including 20-35% discounts on all supplements we recommend when working with clients, which saves many of our supporters $50-$100 a month over what they were previously paying on Amazon. So by supporting the podcast, they’re actually spending LESS money each month.
In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from aluminium foil to athlete’s foot.
We’ve worked really hard to make sure that the bonuses you get are actually way more valuable than what you pay whatever level you choose to support us at. So if you’d like to support the podcast and get access to the discounts and Office Hours, just head over to NBT.slink and sign up there.
Here’s the outline of this interview with Kara Collier:
[00:06:54] Book: Thinking, Fast and Slow, by Daniel Kahneman.
[00:08:12] Chris Masterjohn.
[00:10:07] Why measure blood glucose.
[00:12:07] Freestyle Libre.
[00:13:51] Podcast: Postprandial Fatigue: Is It Normal To Need A Nap After Lunch? with Megan Hall.
[00:14:05] Glycocalyx: Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World; Podcast with Ivor Cummins: Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk.
[00:14:18] Micrograph images of glycocalyx after a high-carb meal.
[00:15:39] Importance of peak glucose values (<140); Studies: 1. Wang, Xinlei, et al. "Delay in glucose peak time during the oral glucose tolerance test as an indicator of insulin resistance and insulin secretion in type 2 diabetes patients." Journal of diabetes investigation 9.6 (2018): 1288-1295; 2. Gastaldelli, A. M. A. L. I. A., et al. "Beta-cell dysfunction and glucose intolerance: results from the San Antonio metabolism (SAM) study." Diabetologia 47.1 (2004): 31-39; 3. Takahashi, Kei, et al. "Four plasma glucose and insulin responses to a 75 g OGTT in healthy young Japanese women." Journal of diabetes research 2018 (2018); 4. American Diabetes Association. "Postprandial blood glucose." Diabetes care 24.4 (2001): 775-778.
[00:18:11] Book: The Lean Startup: How Today's Entrepreneurs Use Continuous Innovation to Create Radically Successful Businesses, by Eric Ries.
[00:22:46] Optimal fasting glucose range; 82-88 mg/dL; Studies: 1. Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49; 2. Nichols, Gregory A., Teresa A. Hillier, and Jonathan B. Brown. "Normal fasting plasma glucose and risk of type 2 diabetes diagnosis." The American journal of medicine 121.6 (2008): 519-524; 3. Shin, Jin Young, Hye Ree Lee, and Duk Chul Lee. "Increased arterial stiffness in healthy subjects with high-normal glucose levels and in subjects with pre-diabetes." Cardiovascular diabetology 10.1 (2011): 30.
[00:24:44] Measuring glucose in blood vs. interstitial fluid; Article: Cengiz, Eda, and William V. Tamborlane. "A tale of two compartments: interstitial versus blood glucose monitoring." Diabetes technology & therapeutics 11.S1 (2009): S-11.
[00:25:47] Doug Hilbert from Virta Health; Podcasts with Doug: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap.
[00:26:16] Accuracy of CGMs.
[00:32:31] Nutrisense program details.
[00:35:06] The Miracle Moment Podcast, with Josh Turknett, MD.
[00:36:42] Factors affecting blood glucose: Food, meal timing, exercise, sleep, stress.
[00:38:10] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD.
[00:38:47] Podcast: Chrononutrition and Early Time-Restricted Eating for Metabolic Health, with Greg Potter, PhD.
[00:41:28] Effects of alcohol and stress on blood glucose.
[00:46:49] Oura ring.
[00:47:04] Podcast: How to Manage Stress, with Simon Marshall, PhD.
[00:47:46] Stress management strategies.
[00:51:43] Predictive potential and technology integrations.
|Jul 31, 2020|
Chrononutrition and Early Time-Restricted Eating for Metabolic Health
Before it became so easy for us to stay up at night, cross time zones in a single afternoon, and eat at any time of the day, humans were inclined to live in accordance with natural light/dark cycles. It’s probably no accident that along with these lifestyle changes we’ve entered an era marked by chronic illness - the so-called mismatch diseases. Metabolic disorders are often attributed to eating too much or consuming the wrong kinds of food. But fascinating research from just the last several years suggests we’re also eating at the wrong time of the day.
With me today on the podcast is writer, speaker, and researcher Greg Potter, PhD. to talk about chrononutrition - how the foods we eat and the times we eat them impact our inner clocks and metabolic health. Greg discusses how changing when you eat can have profound effects, including reduced blood glucose, insulin, and appetite, and even better outcomes with COVID-19. He breaks down specific macronutrients to eat, when to eat them, and in what order, to optimise the body’s inner timekeeper.
Thank everyone who so generously supports this podcast on Patreon - without your support, we wouldn’t be able to keep this podcast independent and free of ads. So thank you. And just a reminder - as a Patreon supporter - not only do you have our eternal gratitude, but also...
You get some awesome gifts - including 20-35% discounts on all supplements we recommend when working with clients, which saves many of our supporters $50-$100 a month over what they were previously paying on Amazon. So by supporting the podcast, they’re actually spending LESS money each month.
In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from aluminium foil to athlete’s foot.
We’ve worked really hard to make sure that the bonuses you get are actually way more valuable than what you pay whatever level you choose to support us at. So if you’d like to support the podcast and get access to the discounts and Office Hours, just head over to NBT.slink and sign up there.
Here’s the outline of this interview with Greg Potter:
[00:00:12] Metagenics Institute Podcast with Nathan Rose.
[00:03:24] Early time-restricted eating (eTRE).
[00:04:18] A review of the circadian system.
[00:06:41] Consuming food earlier in the day leads to lower postprandial glucose and insulin; Meta analysis: Leung, Gloria KW, et al. "Time of day difference in postprandial glucose and insulin responses: Systematic review and meta-analysis of acute postprandial studies." Chronobiology International 37.3 (2020): 311-326.
[00:06:58] Time of day changes in immune function; Study: Abele, Sydney H., et al. "Focus: Clocks and Cycles: Time is on the Immune System’s Side, Yes it is." The Yale journal of biology and medicine 92.2 (2019): 225.
[00:10:51] How changing food timing can affect your health.
[00:12:34] TRE associated with better health outcomes; Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269.
[00:13:15] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health.
[00:13:23] High-fat diet leads to changes in circadian rhythm in mice; Study: Eckel-Mahan, Kristin L., et al. "Reprogramming of the circadian clock by nutritional challenge." Cell 155.7 (2013): 1464-1478.
[00:16:03] Definitions - TRE vs IF (intermittent fasting).
[00:17:00] Different types of fasting: Alternate Day Fasting, Modified ADF, 5:2 Diet, Modified 5:2, nutrient restriction.
[00:18:30] Fasting Mimicking Diet.
[00:22:19] Time of day and macronutrient intake.
[00:22:34] Eating earlier in the day beneficial for metabolic health; Study: Jakubowicz, Daniela, et al. "High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women." Obesity 21.12 (2013): 2504-2512.
[00:23:40] Three meals and a big breakfast better than 6 small meals; Study: Jakubowicz, Daniela, et al. "Reduction in glycated hemoglobin and daily insulin dose alongside circadian clock upregulation in patients with type 2 diabetes consuming a three-meal diet: a randomized clinical trial." Diabetes Care 42.12 (2019): 2171-2180.
[00:25:34] Eat your carbs last; Study: Shukla, Alpana P., et al. "Food order has a significant impact on postprandial glucose and insulin levels." Diabetes care 38.7 (2015): e98-e99.
[00:32:11] Possible genetic impact on circadian system; Study: Lopez-Minguez, Jesus, et al. "Circadian system heritability as assessed by wrist temperature: a twin study." Chronobiology international 32.1 (2015): 71-80.
[00:38:59] Early TRE better but perceived as more difficult; Study: Parr, Evelyn B., et al. "A delayed morning and earlier evening time-restricted feeding protocol for improving glycemic control and dietary adherence in men with overweight/obesity: a randomized controlled trial." Nutrients 12.2 (2020): 505.
[00:41:53] Early TRE improves metabolic markers and reduces appetite; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221.
[00:48:23] Diet timing and COVID-19 mortality; Study: Verd, Sergio, et al. "Early dinner or “dinner like a pauper”: Evidence, the habitual time of the largest meal of the day–dinner–is predisposing to severe COVID-19 outcome–death." Chronobiology International (2020): 1-5.
[00:53:51] Chris Kelly’s approach to circadian timing.
[00:57:14] How much protein to eat? 0.4g protein/Kg body mass of high-quality protein per dietary event.
[00:57:46] Digestible indispensable amino acid score.
[00:59:12] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall.
[00:59:53] Resilient Nutrition (website coming soon).
|Jul 24, 2020|
Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity
Dr Brian Hare is a scientist and the New York Times bestselling author of The Genius of Dogs. He received his PhD from Harvard University and is now a Professor of Evolutionary Anthropology at Duke University. Brian founded the Hominoid Psychology Research Group while at the Max Planck Institute for Evolutionary Anthropology in Leipzig, Germany, and subsequently founded the Duke Canine Cognition Center. His publications on dog cognition are among the most heavily cited papers on dog behaviour and intelligence.
In this podcast, Brian talks about his new book, Survival of the Friendliest, which masterfully applies research on the psychology of dogs, chimps and bonobos to our understanding of human benevolence and cruelty. He explains why identifying with a group can result in hostility to others, and why species that find a way to cooperate tend to dominate. He also offers innovative solutions for reducing divisiveness and increasing cooperative behaviour in our contemporary society.
In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from aluminium foil to athlete’s foot.
Here’s the outline of this interview with Brian Hare:
[00:00:16] Book: The Genius of Dogs: How Dogs Are Smarter Than You Think, by Brian Hare and Vanessa Woods.
[00:00:48] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods.
[00:01:16] Shared intentionality.
[00:07:29] Duke Canine Cognition Center publications.
[00:13:45] Chimps and bonobos.
[00:18:33] Analysis comparing chimps and bonobos on lethal aggression: Wilson, Michael L., et al. "Lethal aggression in Pan is better explained by adaptive strategies than human impacts." Nature 513.7518 (2014): 414-417.
[00:19:58] Friendliness pays huge dividends.
[00:25:27] Sexual behavior of bonobo females helps form alliances; Article: Parish, Amy Randall. "Female relationships in bonobos (Pan paniscus)." Hu Nat 7.1 (1996): 61-96.
[00:27:24] Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution, by Richard Wrangham.
[00:39:45] Michael Tomasello, PhD.
[00:47:14] Group identity.
[00:53:47] Paul Bloom, PhD.
[00:59:06] Increasing friendliness; Contact hypothesis.
[00:59:41] Policy recommendations and innovations to increase friendliness.
[01:06:40] Book: The Decline and Rise of Democracy: A Global History from Antiquity to Today, by David Stasavage.
[01:09:17] Brian on Twitter.
[01:09:52] Getting a dog: refer to the Humane Society website.
[01:10:51] Hypoallergenic dogs have the same amount of dander; Study: Nicholas, Charlotte E., et al. "Dog allergen levels in homes with hypoallergenic compared with nonhypoallergenic dogs." American journal of rhinology & allergy 25.4 (2011): 252-256.
[01:11:50] American Kennel Club.
|Jul 17, 2020|
Postprandial Fatigue: Is It Normal To Need A Nap After Lunch?
We get a lot of questions from our clients about postprandial fatigue. Never heard of it? Well you’ve certainly familiar with the term “food coma” - and perhaps with the experience of being in one. What causes this phenomenon and why does it affect some people more than others? Is it normal to need a nap after lunch?
On this podcast I’m joined by NBT Scientific Director Megan Hall to talk about postprandial fatigue - the sleepiness, difficulty focusing, and even dizziness or nausea that strikes after consuming a meal. Megan talks about some of the biological processes behind the need for a post-meal snooze, and when to suspect a deeper pathology. She also offers practical tips to help you resolve your own postprandial fatigue.
In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from krill oil to mitochondrial support.
Here’s the outline of this interview with Megan Hall:
[00:04:25] Common symptoms of postprandial fatigue.
[00:05:46] Reactive hypoglycemia; Study: Johnson, Debra D., Kay E. Dorr, and Wendell M. Swenson. "Reactive hypoglycemia." JAMA 243.11 (1980): 1151-1155.
[00:06:35] Diagnosing reactive hypoglycemia; Study: CHALEW, STUART, et al. "Diagnosis of reactive hypoglycemia: pitfalls in the use of the oral glucose tolerance test." Southern Medical Journal 79.3 (1986): 285-287.
[00:09:00] Symptoms and causes of hypoglycemia.
[00:09:37] Increased insulin sensitivity; Studies: 1. Brun, J. F., et al. "Increased insulin sensitivity and basal insulin effectiveness in postprandial reactive hypoglycaemia." Acta Diabetologica 33.1 (1996): 1-6; 2. Vexiau, P., B. Legoff, and G. Cathelineau. "Insulin and cortisol secretion during OGTT in patients with reactive hypoglycaemia with or without clinical symptoms." Hormone and metabolic research 15.09 (1983): 419-421.
[00:09:47] Hypocortisolism; Studies: 1. Meyer, Gesine, et al. "Nocturnal hypoglycemia identified by a continuous glucose monitoring system in patients with primary adrenal insufficiency (Addison's disease)." Diabetes Technology & Therapeutics 14.5 (2012): 386-388; 2. Christiansen, Jens Juel, et al. "Effects of cortisol on carbohydrate, lipid, and protein metabolism: studies of acute cortisol withdrawal in adrenocortical failure." The Journal of Clinical Endocrinology & Metabolism 92.9 (2007): 3553-3559.
[00:10:05] Hypothyroidism; Studies: 1. Kalra, Sanjay, Ambika Gopalakrishnan Unnikrishnan, and Rakesh Sahay. "The hypoglycemic side of hypothyroidism." Indian Journal of Endocrinology and Metabolism 18.1 (2014): 1; 2. Yadav, Tek Chand, et al. "Recurrent hypoglycemia: An unusual finding of hypothyroidism." Thyroid Research and Practice 14.3 (2017): 127.
[00:10:53] What to do about hypoglycemia.
[00:13:09] Accelerated gastric emptying.
[00:16:20] Reactive hypoglycemia after exercise.
[00:18:51] Postprandial hyperglycemia; Study: Gerich, John E. "Clinical significance, pathogenesis, and management of postprandial hyperglycemia." Archives of internal medicine 163.11 (2003): 1306-1316.
[00:20:38] Problems associated with hyperglycemia; Studies: 1. Ceriello, Antonio, et al. "Meal-induced oxidative stress and low-density lipoprotein oxidation in diabetes: the possible role of hyperglycemia." Metabolism 48.12 (1999): 1503-1508; 2. Ceriello, Antonio, et al. "Meal-generated oxidative stress in type 2 diabetic patients." Diabetes care 21.9 (1998): 1529-1533; 3. Cavalot, F. "Do data in the literature indicate that glycaemic variability is a clinical problem? Glycaemic variability and vascular complications of diabetes." Diabetes, Obesity and Metabolism 15.s2 (2013): 3-8; 4. Ceriello, Antonio, et al. "Evidence for an independent and cumulative effect of postprandial hypertriglyceridemia and hyperglycemia on endothelial dysfunction and oxidative stress generation: effects of short-and long-term simvastatin treatment." Circulation 106.10 (2002): 1211-1218; 5. Tibaldi, Joseph. "Importance of postprandial glucose levels as a target for glycemic control in type 2 diabetes." Southern medical journal 102.1 (2009): 60-66.
[00:21:24] Insulin resistance.
[00:21:39] Video: PAH 2016 - A systems analysis approach to insulin resistance, with Dr. Tommy Wood.
[00:23:02] What to do: Look at diet; 1. Krebs, Jeremy D., et al. "Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes." Journal of the American College of Nutrition 32.1 (2013): 11-17; 2. Lin, Po-Ju, and Katarina T. Borer. "Third exposure to a reduced carbohydrate meal lowers evening postprandial insulin and GIP responses and HOMA-IR estimate of insulin resistance." PloS one 11.10 (2016): e0165378; 3. MacDonald, Ian A. "A review of recent evidence relating to sugars, insulin resistance and diabetes." European journal of nutrition 55.2 (2016): 17-23; 4. Bradley, Una, et al. "Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial." Diabetes 58.12 (2009): 2741-2748.
[00:28:46] Mediterranean diet; Study: Guasch-Ferré, Marta, et al. "Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence." Oxidative Medicine and Cellular Longevity 2017 (2017).
[00:29:56] Endotoxemia and insulin resistance 1. Moreira, AP Boroni, and R. de Cássia Gonçalves Alfenas. "The influence of endotoxemia on the molecular mechanisms of insulin resistance." Nutrición hospitalaria 27.2 (2012): 382-390; 2. Cani, Patrice D., et al. "Metabolic endotoxemia initiates obesity and insulin resistance." Diabetes 56.7 (2007): 1761-1772.
[00:30:24] Megan's outline for this podcast.
[00:31:19] When fatigue after a meal might be normal.
[00:33:08] Article: Why a pandemic flu shot caused narcolepsy.
[00:33:49] Both high fat and high carb meals can cause sleepiness; Study: Wells, Anita S., et al. "Effects of meals on objective and subjective measures of daytime sleepiness." Journal of applied physiology 84.2 (1998): 507-515.
[00:33:56] Intestinal stimulation can cause sleepiness; Kukorelli, Tibor, and Gábor Juhász. "Electroencephalographic synchronization induced by stimulation of small intestine and splanchnic nerve in cats." Electroencephalography and clinical neurophysiology 41.5 (1976): 491-500.
[00:34:20] Sleepiness after eating vs. just chewing; Study: MJ Harnish, SR Greenleaf, WC Orr, “A comparison of feeding to cephalic stimulation on postprandial sleepiness.” Physiology & behavior 64.1 (1998):93-96.
[00:34:38] Cholecystokinin (CCK) may affect the alert centers in the brain; Study: Wells, Anita S., et al. "Influences of fat and carbohydrate on postprandial sleepiness, mood, and hormones." Physiology & behavior 61.5 (1997): 679-686.
[00:37:13] Thermogenesis; Study: Zammit, Gary K., et al. "Postprandial sleep and thermogenesis in normal men." Physiology & behavior 52.2 (1992): 251-259.
[00:37:40] Summary: How to fix the problem.
[00:38:43] Nutrisense for continuous glucose monitoring (CGM).
[00:46:29] Timing your walk with glucose peak; Study: Reynolds, Andrew N., and Bernard J. Venn. "The timing of activity after eating affects the glycaemic response of healthy adults: a randomised controlled trial." nutrients 10.11 (2018): 1743.
[00:51:01] Support NBT on Patreon to access the forum.
|Jul 10, 2020|
Measuring Breath Ketones to Evaluate Your Low Carb Diet
Trey Suntrup, PhD is a product engineer who earned his doctorate in physics and electrical engineering from the University of California, Santa Barbara in 2015. He is currently the Head of Product at Readout Health, the St. Louis startup that recently launched the Biosense breath ketone meter. Following a successful clinical trial in the autumn of 2019, Biosense has entered the consumer, clinical, and research market as a tool to help those wanting to lose weight or manage blood glucose with a ketogenic diet.
On this podcast, Trey discusses breath acetone testing and how it can be used to improve health outcomes. He shares the results of the clinical trial supporting the Biosense meter, including the finding that measurements must be collected multiple times daily to truly evaluate the benefit of a ketogenic or intermittent fasting plan. He also describes some of the advantages of breath testing over blood ketone measurement.
Here’s the outline of this interview with Trey Suntrup:
[00:00:15] James McCarter; Podcasts: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years and Nutritional Ketosis and Guided Behavior Change to Reverse Type 2 Diabetes.
[00:00:20] Virta Health.
[00:00:23] Douglas Hilbert; Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor.
[00:01:02] Trey's background.
[00:04:52] Types of ketones and methods for measuring them.
[00:10:03] Study of endurance runners in ketosis: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374.
[00:11:37] Problems with measuring BHB blood ketones.
[00:15:49] Deriving meaning from acetone meter results; The ACEs Unit.
[00:26:15] Ken Ford on the signalling properties of ketones: STEM-Talk Podcast Episode 50: Ken Ford Talks about Ketosis, Optimizing Exercise, and the Future Direction of Science, Technology, and Culture.
[00:26:26] Ketogains: Chase results, not ketones.
[00:29:29] Early Time-Restricted Eating, Intermittent Fasting. Review: Mattson, Mark P., Valter D. Longo, and Michelle Harvie. "Impact of intermittent fasting on health and disease processes." Ageing research reviews 39 (2017): 46-58.
[00:32:43] Biosense blog post: The Effects and Impact of Ketones and Fasting.
[00:33:13] Marty Kendall’s blog post: Is the acetone:glucose ratio the Holy Grail of tracking optimal ketosis levels?
[00:33:56] Continuous glucose monitors (CGM).
[00:35:16] Integration with Cronometer.
[00:38:25] Senza app.
[00:40:52] Getting the biosense meter: Biosense website.
[00:42:10] Upcoming clinical trials.
[00:46:45] Find Trey on LinkedIn.
|Jun 26, 2020|
Ingroups and Outgroups: Understanding Racial Bias in America
T. K. Coleman is the Director of Entrepreneurial Education at the Foundation for Economic Education (FEE) and the host of The Revolution of One podcast. As a member of the FEE faculty, he is a prolific writer and speaker and leads workshops on themes related to entrepreneurship, economics, and education. I met T.K. through our friends at The Minimalists podcast, where T.K. is a regular guest.
On this podcast, T.K. and I are talking about race relations in America. This topic has made headlines recently, but the stress of being black in the US is nothing new for people who cope every day with a society that refuses to fully accept them. T.K. is one of the best speakers I’ve ever heard describe the struggles facing young people of colour in a system that is biased to favour some over others. He discusses the fundamental fears that keep us divided, the reasons COVID-19 disproportionately affects African Americans and some of the key factors that can help us overcome our differences.
Here’s the outline of this interview with T.K. Coleman:
[00:00:32] The Minimalists podcast.
[00:01:08] The fall of CrossFit founder and CEO Greg Glassman.
[00:04:19] Foundation for Economic Education (FEE).
[00:09:11] Nicholas Taleb.
[00:12:12] Race relations.
[00:17:25] Video: Sapolsky on Depression in U.S.
[00:18:22] Struggles: white students vs black students.
[00:23:18] Book: Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, by Marshall Rosenberg.
[00:23:53] Book: Language and the Pursuit of Happiness, by Chalmers Brothers.
[00:24:43] Book: How to Win Friends and Influence People, by Dale Carnegie.
[00:27:57] How to know yourself.
[00:28:58] Article: Taking a Walk as a Revolutionary Act by T.K. Coleman and Isaac Morehouse.
[00:29:28] Book: Journey of Awakening by Ram Dass.
[00:31:06] Acceptance and Commitment Therapy (ACT); Russell Harris article on ACT: Embracing Your Demons: An Overview of Acceptance and Commitment Therapy.
[00:31:16] Book: The Righteous Mind: Why Good People Are Divided by Politics and Religion, by Jonathan Haidt.
[00:32:58] Article: The coronavirus is infecting and killing black Americans at an alarmingly high rate.
[00:34:19] Economic, educational, and cultural factors.
[00:39:51] The West Memphis Three.
[00:42:26] Video: Heartland Future Talks 2019: Robert Sapolsky & Lone Frank.
[00:42:35] Book: Why Zebras Don't Get Ulcers, Third Edition, by Robert Sapolsky.
[00:44:16] The war on drugs.
[00:46:17] A16Z podcast: What We Can’t Reveal We Can’t Heal.
[00:57:33] Book: Behave: The Biology of Humans at Our Best and Worst; Video: Robert Sapolsky.
[01:08:26] Exposing kids to diversity.
[01:13:05] Increasing opportunity rather than giving preferential treatment based on demographic.
[01:18:28] Book: The Evolution of Everything: How New Ideas Emerge by Matt Ridley.
[01:18:33] Video: Nassim Nicholas Taleb: "Localism and its Application to Lebanon".
[01:18:51] The rich always fear the poor.
[01:20:02] Follow T.K.’s work.
|Jun 19, 2020|
Environmental Pollutants and the Gut Microbiome
Jodi Flaws is a Professor of Comparative Biosciences and the Principal Investigator at the Reproductive Toxicology Laboratory in the College of Veterinary Medicine at the University of Illinois. Her lab studies the effects of environmental pollutants on the development and function of the human body, specifically relating to endocrine and reproductive health. Joining her is Karen Chiu, a PhD student whose work focuses on the impact and mechanism of various chemicals on the gut microbiome.
On the podcast today Dr. Flaws and Karen Chiu discuss some of the health-damaging chemicals that have become ubiquitous in our food supply, personal care items, and even our carpeting and mattresses. They describe some of the physiological effects of these pollutants, including potentially deleterious changes to the gut microbiota and early reproductive aging. They also share tips for reducing and mitigating exposure to these compounds.
After recording this podcast Karen talked with me a bit about organic foods - are they worth the additional cost to avoid some of these toxic chemicals? It turns out that while they are exposed to fewer pesticides, hormones, and antibiotics than conventional foods, it’s not true that organic foods are totally free of these contaminants. If you see the "USDA Organic" label, you can assume the food is at least 95% organic, while a product that claims to be “made with” organic ingredients is at least 70% organic. In her opinion, organic foods and products are the way to go when possible, given their lighter chemical load. It’s always a good idea to wash your produce to get as much of the pesticide residues off whether it be organic or conventional.
Here’s the outline of this interview with Jodi Flaws and Karen Chiu:
[00:01:25] Background and interest in environmental chemicals.
[00:03:35] Endocrine-disrupting chemicals.
[00:04:37] Phthalates and how they affect the body.
[00:06:08] Effects of Phthalates on the microbiome.
[00:08:58] Potential effects of pesticides: increased lipid accumulation, decreased glucose tolerance, increased expression of adipogenic genes; Review: Xiao, Xiao, John M. Clark, and Yeonhwa Park. "Potential contribution of insecticide exposure and development of obesity and type 2 diabetes." Food and Chemical Toxicology 105 (2017): 456-474.
[00:10:44] Reducing exposure to phthalates.
[00:12:26] Environmental Working Group (EWG) database.
[00:16:51] "BPA-free" - not necessarily safer.
[00:18:13] Effects of bisphenols on the gut microbiome.
[00:18:43] Bisphenol exposure in mice, effects on microbiome; Study: Javurek, Angela B., et al. "Effects of exposure to bisphenol A and ethinyl estradiol on the gut microbiota of parents and their offspring in a rodent model." Gut Microbes 7.6 (2016): 471-485.
[00:19:00] Akkermansia beneficial for intestinal immunity; Study: Ottman, Noora, et al. "Pili-like proteins of Akkermansia muciniphila modulate host immune responses and gut barrier function." PloS one 12.3 (2017).
[00:20:24] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD.
[00:21:12] Persistent organic pollutants: polychlorinated biphenyls (PCBs), Polycyclic aromatic hydrocarbons (PAHs), Perfluorochemicals (PFCs), flame retardants and their adverse health effects.
[00:24:42] Exercise can attenuate change in the gut microbiome caused by PCBs; Study: Choi, Jeong June, et al. "Exercise attenuates PCB-induced changes in the mouse gut microbiome." Environmental health perspectives 121.6 (2013): 725-730.
[00:25:54] Hepcidin; Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It, with Megan Hall.
[00:27:20] Strategies for limiting exposure.
[00:29:20] Heavy Metals - lead, cadmium, arsenic and their effects on the microbiome.
[00:32:49] Higher arsenic levels can lead to higher Citrobacter population; Study: Wu, Fen, et al. "The role of gut microbiome and its interaction with arsenic exposure in carotid intima-media thickness in a Bangladesh population." Environment international 123 (2019): 104-113.
[00:33:29] Arsenic exposure increases TMAO; Study: Kuroda, Kaoru Yoshida Yoshinori Inoue Koichi, Hua Chen Hideki Wanibuchi Shoji Fukushima, and Ginji Endo. "Urinary excretion of arsenic metabolites after long-term oral administration of various arsenic compounds to rats." Journal of Toxicology and Environmental Health Part A 54.3 (1998): 179-192.
[00:34:40] Glyphosate alters gut microbiota; Studies: Blot, Nicolas, et al. "Glyphosate, but not its metabolite AMPA, alters the honeybee gut microbiota." PloS one 14.4 (2019) and Aitbali, Yassine, et al. "Glyphosate based-herbicide exposure affects gut microbiota, anxiety and depression-like behaviors in mice." Neurotoxicology and teratology 67 (2018): 44-49.
[00:40:33] Pig GI tract similar to humans; Dr. Sharon Donovan.
[00:42:34] Siloxanes (silicone products).
[00:43:52] Siloxanes; Associated with hypothyroid in cats: Poutasse, Carolyn M., et al. "Silicone pet tags associate tris (1, 3-dichloro-2-isopropyl) phosphate exposures with feline hyperthyroidism." Environmental science & technology 53.15 (2019): 9203-9213; associated with age of menopause: Chow, Erika T., and Shruthi Mahalingaiah. "Cosmetics use and age at menopause: is there a connection?." Fertility and sterility 106.4 (2016): 978-990.
[00:45:31] Hot flashes and potential causes.
[00:45:51] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD.
[00:47:23] Link between phthalate exposure and hot flashes (research coming soon).
[00:50:29] Genetic mutation in sperm slinked to autism risk. Study: Breuss, Martin W., et al. "Autism risk in offspring can be assessed through quantification of male sperm mosaicism." Nature Medicine 26.1 (2020): 143-150.
[00:50:45] Effects of phthalates on men include early reproductive aging; Study: Barakat, Radwa, et al. "Prenatal exposure to DEHP induces premature reproductive senescence in male mice." Toxicological Sciences 156.1 (2017): 96-108.
[00:51:14] Things to do to reduce exposure; CertiPUR-US.
[00:57:13] heeds.org for information on endocrine-disrupting chemicals.
|Jun 12, 2020|
Free to Learn: Unleashing the Instinct to Play
Peter Gray, Ph.D., a research professor at Boston College, has conducted and published research in comparative, evolutionary, developmental, and educational psychology. His current research and writing focus primarily on children's natural ways of learning and the life-long value of play, concepts discussed in his book, Free to Learn. Dr. Gray is also president of the nonprofit Alliance for Self-Directed Education and a founding board member of the nonprofit Let Grow.
On this podcast, Dr. Gray draws evidence from anthropology, psychology, and history to argue that we must entrust children to steer their own learning and development. He shares the story of his own son’s behavioural difficulties, which led the family to explore alternatives to traditional education. He also describes his own research on the long-term outcomes of children who are unschooled and addresses some of the main concerns parents have about informal education.
Here’s the outline of this interview with Peter Gray:
[00:00:10] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray.
[00:00:44] The story of Peter’s son, Scott.
[00:04:40] Sudbury Valley School in Framingham, MA.
[00:12:42] Podcast: How to Support Childhood Cognitive Development, with Josh Turknett, MD.
[00:13:13] Education in hunter gatherer populations.
[00:19:42] Biological theory of education.
[00:21:45] Book: The Art of Tracking, the Origin of Science, by Louis Liebenberg.
[00:25:11] Agriculture as catalyst for change.
[00:31:06] Book: Against the Grain: A Deep History of the Earliest States, by James C Scott.
[00:32:48] The importance of play.
[00:33:52] Curiosity and playfulness.
[00:41:51] Book: The Moral Judgement of the Child, by Jean Piaget.
[00:44:14] Agile Learning Centers.
[00:45:03] The Alliance for Self-Directed Education.
[00:46:38] Unschooling rising in popularity among homeschoolers.
[00:49:19] Study of 232 unschooling families: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013).
[00:49:42] Study of 75 adults who were unschooled: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013).
[00:51:21] Getting into college.
[00:55:24] Age mixing and scaffolding.
[01:01:00] "Please Trespass" sign.
[01:01:30] Book: Playborhood: Turn Your Neighborhood Into a Place for Play, by Mike Lanza.
[01:06:36] Peters Blog: Freedom to Learn.
[01:07:13] Find Peter on Facebook.
[01:08:40] The hole in the wall project.
|Jun 05, 2020|
The Pleiotropic Effects of Sunlight
With summer right around the corner, huge kiosks of sunscreen are on display at stores everywhere, reminding us to fear the sun. We’ve been told for years that sunlight is something to guard against - and, of course, most of us know someone who’s had a suspicious mole removed. But we also know the sun is needed for vitamin D production - plus, it just feels great on our skin! And obviously our ancestors weren’t slathering on Coppertone when they left the cave.
It seems to be a no-win situation until you learn the facts about sunlight. NBT Scientific Director Megan Hall is with me today to talk about the critical role of sunlight for health and wellness. She outlines the many benefits of sun exposure that go far beyond vitamin D production and sets the record straight on UVA vs UVB rays, skin cancer, and how sunscreen is actually working against you.
[00:00:11] Megan's new puppy.
[00:03:35] Podcast w/ Kira Furie: Breaking Through the Diet Culture: Medical Care for Every Size.
[00:05:42] Vitamin D and conditions associated with low levels.
[00:07:40] Book: Hidden Valley Road: Inside the Mind of an American Family, by Robert Kolker.
[00:08:22] Optimal Levels and dosing of Vitamin D.
[00:12:55] Vitamin D Calculator.
[00:13:47] COVID-19 and Vitamin D; Studies: 1. Glicio, El James. "Vitamin D Level of Mild and Severe Elderly Cases of COVID-19: A Preliminary Report." Available at SSRN 3593258 (2020); 2. De Smet, Dieter, et al. "Vitamin D deficiency as risk factor for severe COVID-19: a convergence of two pandemics." medRxiv (2020); 3. D’Avolio, Antonio, et al. "25-hydroxyvitamin D concentrations are lower in patients with positive PCR for SARS-CoV-2." Nutrients 12.5 (2020): 1359; 4. Meltzer, David O., et al. "Association of Vitamin D Deficiency and Treatment with COVID-19 Incidence." medRxiv (2020).
[00:15:20] Vitamin D and ACE2.
[00:17:46] Benefits of sunshine beyond vitamin D.
[00:18:01] Circadian rhythm.
[00:18:29] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health.
[00:18:30] Bill Lagakos; Podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology).
[00:18:35] Nitric oxide.
[00:19:01] Malcolm Kendrick; Podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World.
[00:21:20] Ivor Cummins; Podcasts with Ivor: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk.
[00:22:24] UV exposure suppresses symptoms of metabolic syndrome; Study: Geldenhuys, Sian, et al. "Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet." Diabetes 63.11 (2014): 3759-3769.
[00:26:45] Vitamin D and Multiple Sclerosis; Reduced risk of MS: van der Mei, Ingrid AF, et al. "Past exposure to sun, skin phenotype, and risk of multiple sclerosis: case-control study." Bmj 327.7410 (2003): 316; Reduced risk of depression and fatigue: Knippenberg, S., et al. "Higher levels of reported sun exposure, and not vitamin D status, are associated with less depressive symptoms and fatigue in multiple sclerosis." Acta Neurologica Scandinavica 129.2 (2014): 123-131; MRI neurodegeneration scores inversely associated with sun exposure: Zivadinov, Robert, et al. "Interdependence and contributions of sun exposure and vitamin D to MRI measures in multiple sclerosis." J Neurol Neurosurg Psychiatry 84.10 (2013): 1075-1081.
[00:27:20] UV treatment increased glucagon-stimulated insulin secretion; Study: Colas, C., et al. "Insulin secretion and plasma 1, 25-(OH) 2D after UV-B irradiation in healthy adults." Hormone and metabolic research 21.3 (1989): 154-155.
[00:27:27] Prevention and treatment of skin conditions; Study: Søyland, E., et al. "Sun exposure induces rapid immunological changes in skin and peripheral blood in patients with psoriasis." British Journal of Dermatology 164.2 (2011): 344-355.
[00:27:49] Sun exposure related to life expectancy; Study: Lindqvist, Pelle G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387.
[00:30:14] Outline of this interview.
[00:31:04] UVA and UVB rays; UVB needed for Vitamin D Production: Wacker, Matthias, and Michael F. Holick. "Sunlight and Vitamin D: A global perspective for health." Dermato-endocrinology 5.1 (2013): 51-108.
[00:31:31] Inverse correlation between dose of UVB and melanoma: Study: Godar, Dianne E., Madhan Subramanian, and Stephen J. Merrill. "Cutaneous malignant melanoma incidences analyzed worldwide by sex, age, and skin type over personal Ultraviolet-B dose shows no role for sunburn but implies one for Vitamin D3." Dermato-endocrinology 9.1 (2017): e1267077.
[00:33:43] Sunscreens; coral bleaching: Downs, Craig A., et al. "Toxicopathological effects of the sunscreen UV filter, oxybenzone (benzophenone-3), on coral planulae and cultured primary cells and its environmental contamination in Hawaii and the US Virgin Islands." Archives of environmental contamination and toxicology 70.2 (2016): 265-288.
[00:43:20] Join the discussion on the NBT forum when you support us on Patreon.
|May 29, 2020|
Breaking Through the Diet Culture: Medical Care for Every Size
Kira Furie earned her BS in Biological Sciences and her BA in Dance, graduating from UC Santa Barbara in 2018. She spent time dancing professionally in New York City and is currently working on a research project with an Addiction Medicine MD based in Los Angeles, California. Her interdisciplinary background, personal experience with injuries, yoga teaching, and research have given her a specific interest in Integrative Medicine, which she hopes to implement in her future medical practice.
On this podcast, Megan Hall interviews Kira about the series of injuries that led to her interest in physical therapy and later to medicine. Influenced heavily by the prevalence of eating disorders and the Health at Every Size movement, Kira discusses her current plans to bring prevention and wellness aspects to medical practice, while promoting a body-positive environment. She also describes “thin privilege” - an aspect of the current medical system that many of us take for granted.
Here’s the outline of this interview with Kira Furie:
[00:01:23] Kira's background and interest in medicine.
[00:05:27] An untreated hip injury leading to more problems.
[00:10:40] Video: Brené Brown on Empathy.
[00:11:10] Psychology and yoga.
[00:12:39] The Minimalists Podcast.
[00:13:47] Sports and Performance Psychologist Simon Marshall, PhD.
[00:14:43] Jeffery N. Wilkins, MD, Addiction Medicine Specialist in LA.
[00:15:17] Primary vs. Secondary Prevention.
[00:17:34] Lack of connection as the greatest factor leading to addiction.
[00:19:00] The importance of connection; Podcasts on social connection: Building Compassionate Communities to Improve Public Health, and Maintaining Social Connection in the Era of COVID-19, both with Julian Abel.
[00:19:37] Health at Every Size (HAES).
[00:19:51] Book: Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch.
[00:19:57] Book: Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain Fail to Understand About Weight, by Linda Bacon, PhD. and Lucy Aphramor, PhD. Read the intro to the book.
[00:21:11] Lindo Bacon (formerly Linda); Review: Bacon, Linda, and Lucy Aphramor. "Weight science: evaluating the evidence for a paradigm shift." Nutrition journal 10.1 (2011): 9.
[00:23:22] Thin privilege.
[00:25:19] Body Mass Index (BMI) as a health marker.
[00:26:40] People in "overweight" category live longer; Study approved by CDC: Flegal, Katherine M., et al. "Excess deaths associated with underweight, overweight, and obesity." Jama 293.15 (2005): 1861-1867.
[00:28:14] Looking ahead as a future physician.
[00:32:41] Physicians for Ancestral Health.
|May 22, 2020|
Gutsy Decisions - Addressing Athlete Fatigue, Insomnia, and More
This week, something slightly different, an episode first published on the new XTERRA Podcast hosted by our friends Dr Simon Marshall and Lesley Paterson. If you haven’t done so already, you might want to take a moment to add the XTERRA podcast in your app. In particular, I’d like to draw your attention to the second episode where they talk to experts about how to cope with COVID-19 and share their own stories of dealing with uncertainty, the good and bad of social media, and how the concept of ‘structure, routine, and reward’ can help.
Back to the episode, you’re about to hear. If you’re an endurance athlete and complain of fatigue, insomnia, hormone problems, anxiety, depression, bloating, or other gut issues – you are not alone. In this episode of the XTERRA Podcast five-time off-road triathlon World Champ Lesley Paterson and her husband, sports psychologist Dr. Simon Marshall, talk about their own struggle-journey through the aforementioned health issues and share what they learned along the way.
|May 17, 2020|
How to Strength Train Without a Gym
There are so many great reasons to do resistance training - even for endurance athletes and self-described non-athletes who simply want to increase healthspan. We know that strength training improves quality of life, bone health, insulin sensitivity, body composition, and neurological health. However, in this uncertain era of COVID-19, commercial gyms are almost universally closed and many people are challenged to find new ways to maintain their training regimen.
On this podcast, NBT Head of Strength and Conditioning, Zach Moore, CSCS is with me to discuss the best strategies for adapting your strength training routine - or starting one - when you don’t have a gym. He describes creative ways to use bodyweight and household items to challenge yourself and load muscles and shares his favourite online resources to refer to for proper form. If you're just considering adding strength training to your routine, Zach also offers a simple way to get started.
Here’s the outline of this interview with Zach Moore:
[00:03:44] Outline for this podcast.
[00:04:07] 4-quadrant model.
[00:04:44] The importance of type II muscle fibers as we age; Study: Nilwik, Rachel, et al. "The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size." Experimental gerontology 48.5 (2013): 492-498.
[00:06:53] Joe Friel; Podcast: Joe Friel: World-Class Coach of Elite Athletes; Book: Fast After 50: How to Race Strong for the Rest of Your Life.
[00:07:57] Subjective quality of life; Study: Hart, Peter D., and Diona J. Buck. "The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis." Health promotion perspectives 9.1 (2019): 1.
[00:09:26] Bone health; Studies: 1. Chen, Hung‐Ting, et al. "Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity." Journal of the American Geriatrics Society 65.4 (2017): 827-832. 2. Hong, A. Ram, and Sang Wan Kim. "Effects of resistance exercise on bone health." Endocrinology and Metabolism 33.4 (2018): 435-444.
[00:11:35] Muscle as a glucose sink and improvement of insulin sensitivity; Studies: 1. Han, Seung Jin, et al. "Association of thigh muscle mass with insulin resistance and incident type 2 diabetes mellitus in Japanese Americans." Diabetes & metabolism journal 42.6 (2018): 488-495. 2. Croymans, Daniel M., et al. "Resistance training improves indices of muscle insulin sensitivity and β-cell function in overweight/obese, sedentary young men." Journal of applied physiology 115.9 (2013): 1245-1253.
[00:13:11] Body Composition.
[00:14:47] Fewer injuries in athletes; Study: Fleck, Steven J., and Jeff E. Falkel. "Value of resistance training for the reduction of sports injuries." Sports Medicine 3.1 (1986): 61-68.
[00:15:47] Resistance exercise results in fewer injuries than other sports, especially if someone is there to teach proper form. Studies: Aasa, Ulrika, et al. "Injuries among weightlifters and powerlifters: a systematic review." Br J Sports Med 51.4 (2017): 211-219; Faigenbaum, Avery D., and Gregory D. Myer. "Resistance training among young athletes: safety, efficacy and injury prevention effects." British journal of sports medicine 44.1 (2010): 56-63.
[00:16:40] Improved endurance performance; Study: Blagrove, Richard C., Glyn Howatson, and Philip R. Hayes. "Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review." Sports medicine 48.5 (2018): 1117-1149.
[00:16:50] Podcast: The Importance of Strength Training for Endurance Athletes, with Mike T. Nelson. Podcast: The Importance of Strength and Mobility for Mountain Bikers, with James Wilson.
[00:17:02] Neurocognitive health; Study: Herold, Fabian, et al. "Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements–a systematic review." European Review of Aging and Physical Activity 16.1 (2019): 10.
[00:18:19] Strength training when the gym is closed.
[00:21:58] Incorporating movement into your day.
[00:22:19] Habit stacking; Podcast: How to Get Motivated, with Simon Marshall, PhD.
[00:28:35] Strength training for endurance athletes.
[00:30:58] Elite Performance Members Club Forum.
[00:32:43] Simple workout structure: 2x/week, lower body + upper body push + upper body pull.
[00:37:57] Why some people struggle with strength training.
[00:41:11] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples.
[00:46:29] Podcast: How to Protect Your Brain from Decline, with Josh Turknett, MD.
[00:48:11] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD.
[00:49:40] Blood flow restriction training.
[00:53:03] The XTERRA Podcast, with Simon Marshall and Lesley Paterson.
[00:54:49] Podcasts on sleep: with Greg Potter: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes; and Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors; with Ashley Mason: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems; and How to Use Cognitive Behavioral Therapy for Insomnia.
[00:55:07] Sleep important for muscular adaptation with strength training; Study: Jåbekk, Pål, et al. "A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks resistance exercise." The Journal of Sports Medicine and Physical Fitness (2020). Also, see this graph.
[00:55:23] Diet: protein, anti-inflammatory whole foods.
[00:56:49] Getting the people you live with involved.
[01:01:27] Support NBT on Patreon.
|May 08, 2020|
Maintaining Social Connection in the Era of COVID-19
This week we’re doing something a little different, and sharing with you the latest Endurance Planet podcast, hosted by holistic health and endurance sports coach, Tawnee Prazak Gibson, MS, SCSC, CISSN. The episode features Julian Abel, MD, the Director of Compassionate Communities UK, who has been on the podcast before describing the social, financial, and health benefits that come with integrating social support into healthcare. I also participated in this podcast with Tawnee and Julian, and I thoroughly enjoyed the conversation.
On this podcast, the three of us discuss the importance of social connection during this era of physical distancing and uncertainty. Many of us have had our daily routine sufficiently shaken. With this can come feelings of isolation and loneliness, yet it can also yield insight into what truly makes us happy. Julian, Tawnee and I talk about maintaining relationships during this challenging time, as well as reintegrating with others as lockdown mandates are lifted. We also discuss cohousing and alloparenting, and what my family is doing to build a stronger community.
Here’s the outline of this interview with Julian Abel and Tawnee Gibson:
[00:00:20] Endurance Planet Podcast.
[00:00:31] Previous podcast with Julian Abel: Building Compassionate Communities to Improve Public Health.
[00:01:41] Dr. Simon Marshall and Lesley Paterson at Braveheart Coaching.
[00:03:00] Book: The Brave Athlete: Calm the F--k Down and Rise to the Occasion.
[00:03:02] Endurance Planet Podcast: Simon Marshall, PhD, and Lesley Paterson: How To Be A Brave Athlete By Managing Your Brain.
[00:03:16] Uncertainty and loneliness related to COVID-19.
[00:07:24] Calming anxiety.
[00:11:59] Deficit model of happiness.
[00:13:03] Working from home.
[00:13:21] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Deep Work: Rules for Focused Success in a Distracted World.
[00:13:44] Stimulus control; Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia.
[00:15:07] XTERRA podcast with Simon Marshall and Lesley Paterson.
[00:15:22] Creating certainty in an uncertain world.
[00:16:02] External sources of happiness vs. focusing on what's important.
[00:17:22] Book: Propaganda, by Edward Bernays.
[00:21:22] Maintaining relationships during physical distancing.
[00:24:39] Brad Kearns podcasts on parenting: Surprising Parenting Tips, Part 1 (Inverse Power of Praise) and Surprising Parenting Tips, Part 2 (The Importance of Perseverance Through Struggle).
[00:30:35] Cordon sanitaire: restriction of movement.
[00:34:54] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo.
[00:36:06] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World.
[00:36:36] Article: The Nuclear Family Was a Mistake, by David Brooks.
[00:38:12] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary.
[00:38:41] Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living, with Julie Kelly.
[00:41:28] Solitude Deficiency.
[00:43:31] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy
by Sarah Hrdy.
[00:50:43] Public Health Palliative Care International (PHPCI) COVID19 resources.
[00:52:44] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes.
[00:59:47] Book: Rebel Ideas: The Power of Diverse Thinking, by Matthew Syed.
[01:01:06] Reintegrating with others after lockdown.
[01:03:53] Article: The Coronation, by Charles Eisenstein.
[01:04:00] Book: The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It, by John Tierney and Roy Baumeister.
[01:06:52] Harvard Study of Adult Development.
[01:08:50] Christopher Ryan; Book: Civilized to Death: The Price of Progress and podcast: Civilized to Death: Are We Really Making Progress?
[01:09:33] Book: Running with Sherman: The Donkey with the Heart of a Hero, by Christopher McDougall.
|May 01, 2020|
How to Protect Your Brain from Decline
Back on the podcast today is our favourite neurologist, writer, podcaster, speaker and banjo player, Josh Turknett, MD. Josh’s many current projects include his Brainjo neuroscience-based educational courses, the Intelligence Unshackled podcast, and his virtual neurology practice. He has recently authored two new books, Keto for Migraine and The Laws of Brainjo, with more on the way later this year.
On this podcast, Josh talks about his working theory of cognitive decline and how to best avoid it. He calls it the Demand Driven Decline Theory and explains why we need to build up our brain’s ability to repair and recover while also mitigating cognitive damage. Josh shares the best strategies to do this, and it’s simpler (and more fun) than you think.
Here’s the outline of this interview with Josh Turknett:
[00:00:33] Previous podcast with Josh on unschooling: How to Support Childhood Cognitive Development.
[00:02:20] Supporting cognitive function as we age.
[00:02:31] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes.
[00:08:52] Modern hunter-gatherers and cognitive decline.
[00:11:26] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, 4-quadrant model.
[00:13:20] Cognitive activity protective against neurodegenerative disease; The nun study: Iacono, D., et al. "The Nun study: clinically silent AD, neuronal hypertrophy, and linguistic skills in early life." Neurology 73.9 (2009): 665-673.
[00:15:19] Cognitive reserve.
[00:16:03] Rats in enriched environments have structurally superior brains; Study: Torasdotter, Marita, et al. "Environmental enrichment results in higher levels of nerve growth factor mRNA in the rat visual cortex and hippocampus." Behavioural brain research 93.1-2 (1998): 83-90.
[00:16:40] Auditory training program with rats reversed over 20 auditory processing deficits in the adult brain; Study: de Villers-Sidani, Etienne, et al. "Recovery of functional and structural age-related changes in the rat primary auditory cortex with operant training." Proceedings of the National Academy of Sciences 107.31 (2010): 13900-13905.
[00:17:21] Intelligence Unshackled Podcast: Pioneer of Plasticity Dr. Michael Merzenich.
[00:22:54] Maintaining cognitive activity as a predictor of physical activity; Study: Cheval, Boris, et al. "Relationship between decline in cognitive resources and physical activity." Health Psychology (2020).
[00:25:29] Demand-driven decline theory.
[00:26:20] Retiring earlier associated with higher mortality; Study: Wu, Chenkai, et al. "Association of retirement age with mortality: a population-based longitudinal study among older adults in the USA." J Epidemiol Community Health 70.9 (2016): 917-923.
[00:27:00] “Widowhood effect” - 66% increased chance of death in the first three months after your spouse dies. Study: Moon, J. Robin, et al. "Short-and long-term associations between widowhood and mortality in the United States: longitudinal analyses." Journal of public health 36.3 (2014): 382-389.
[00:29:56] The "better off dead" rule.
[00:32:32] Why the young are protected from cognitive decline: early demands on the nervous system.
[00:37:57] How schools may undermine cognitive development.
[00:40:03] What to do: recreate the demands on the nervous system of youth.
[00:45:06] Book: The Laws of Brainjo: The Art & Science of Molding a Musical Mind, by Josh Turknett.
[00:48:19] Teaching children - what should learning look like?
[00:54:15] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik.
[00:56:45] Derek Sivers.[00:57:27] Transitioning to a virtual clinic.
|Apr 24, 2020|
The Athlete’s Gut: Why Things Go Wrong and What to Do About It
Years ago, my own gut problems motivated me to seek answers outside the existing medical establishment, and with the help of my wife Julie I was able to get my diet and health back on track. Having now worked with thousands of athletes on their own health challenges and performance goals, it’s clear there are specific pitfalls that can accompany a high-level training regimen.
On this podcast, NBT Scientific Director and coach Megan Hall is with me to discuss the latest science and clinical practice on the athlete’s gut. She talks about the importance of having a healthy GI system, why athletes struggle in this area, and specifically what to do when problems arise. We also discuss what I did to regain my own gut health.
Be sure to see the end of the show notes for the outline Megan wrote to prepare for this podcast. It’s an excellent resource for anyone seeking solutions for their own gut problems.
Here’s the outline of this interview with Megan Hall:
[00:00:54] Podcast: Microbiome Myths and Misconceptions, with Lucy Mailing.
[00:01:40] The importance of gut health.
[00:03:51] Study: Lupien-Meilleur, Joseph, et al. "The interplay between the gut microbiota and gastrointestinal peptides: potential outcomes on the regulation of glucose control." Canadian Journal of Diabetes (2019).
[00:04:12] Gut-muscle axis; Studies: Ticinesi, Andrea, et al. "Aging gut microbiota at the cross-road between nutrition, physical frailty, and sarcopenia: is there a gut–muscle axis?." Nutrients 9.12 (2017): 1303; and Lustgarten, Michael Sandy. "The role of the gut microbiome on skeletal muscle mass and physical function: 2019 update." Frontiers in Physiology 10 (2019): 1435.
[00:05:43] Why athletes struggle with gut health; Studies: Costa, R. J. S., et al. "Systematic review: exercise‐induced gastrointestinal syndrome—implications for health and intestinal disease." Alimentary pharmacology & therapeutics 46.3 (2017): 246-265; and Clark, Allison, and Núria Mach. "Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes." Journal of the International Society of Sports Nutrition 13.1 (2016): 43.
[00:07:27] The 3 main causes of exercise-induced diarrhea: GI ischemia and reperfusion, mechanical and nutritional.
[00:13:25] UCAN SuperStarch.
[00:15:03] FODMAP fibers can increase gut symptoms; Study: Lis, Dana M., et al. "Low FODMAP: a preliminary strategy to reduce gastrointestinal distress in athletes." Medicine & Science in Sports & Exercise 50.1 (2018): 116-123.
[00:17:30] Exercise-induced endotoxemia and ischemic injuries; Lipopolysaccharide (LPS)
[00:18:08] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick.
[00:20:03] Common gut symptoms we see.
[00:21:37] Nutrient deficiencies and overloads: zinc, magnesium, iron.
[00:22:27] Iron overload impedes cardiovascular benefits of exercise; Study: Rossi, Emilly Martinelli, et al. "Chronic Iron Overload Restrains the Benefits of Aerobic Exercise to the Vasculature." Biological Trace Element Research (2020): 1-14.
[00:25:08] Hepcidin; exercise increases hepcidin, which can lead to iron deficiency; Study: Goto, Kazushige, et al. "Resistance exercise causes greater serum hepcidin elevation than endurance (cycling) exercise." Plos one 15.2 (2020): e0228766.
[00:27:55] What to do about GI symptoms.
[00:28:07] Dr. Josh Turknett’s 4-Quadrant Model, described in this podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.
[00:28:19] Dietary manipulations; Autoimmune Protocol (AIP).
[00:29:30] How Chris fixed his gut.
[00:30:07] Book: The Paleo Diet for Athletes by Loren Cordain, PhD.
[00:32:41] Lundburg rice tests for arsenic.
[00:32:59] Training fuel: Carb + protein + fat vs. simple carbs alone.
[00:37:18] Ultramarathon runners still in ketosis with up to 600g carbohydrate per day; Study: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374.
[00:38:00] Team Sky’s James P Morton on promoting endurance training adaptation in skeletal muscle by nutritional manipulation; Study: Hawley, John A., and James P. Morton. "Ramping up the signal: promoting endurance training adaptation in skeletal muscle by nutritional manipulation." Clinical and Experimental Pharmacology and Physiology 41.8 (2014): 608-613. Also see article: The IRONMAN Guide to Ketosis, by Megan Hall and Tommy Wood.
[00:38:24] “Sleep-low” strategy; Study: Marquet, Laurie-Anne, et al. "Enhanced endurance performance by periodization of carbohydrate intake:“sleep low” strategy." Medicine & Science in Sports & Exercise 48.4 (2016): 663-672.
[00:40:23] Probiotics; Study: Wosinska, Laura, et al. "The Potential Impact of Probiotics on the Gut Microbiome of Athletes." Nutrients 11.10 (2019): 2270; Serum-derived Bovine Immunoglobulin in SBI Protect.
[00:40:57] Testing if all else fails: blood, stool, Organic Acids Test (OAT).
[00:43:05] Basic blood chemistry tests for gut health.
[00:47:32] Gut microbiome testing; Onegevity Gutbio test.
[00:48:44] Treatment for gut pathology.
[00:49:08] Jason Hawrelak’s Probiotic Advisor.
[00:49:48] Podcast: How to Manage Stress, with Simon Marshall, PhD.
[00:50:52] Dietary fat causing intestinal permeability.
[00:52:04] Blog post: Is a high-fat or ketogenic diet bad for your gut? by Lucy Mailing.
[00:54:44] Getting enough calories.
[00:55:00] Relative Energy Deficiency in Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay.
[00:55:10] Studies on the detrimental effects of energy deficiency in athletes: 1. Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International journal of sport nutrition and exercise metabolism 28.4 (2018): 419-427 and 2. Fahrenholtz, Ida Lysdahl, et al. "Within‐day energy deficiency and reproductive function in female endurance athletes." Scandinavian journal of medicine & science in sports 28.3 (2018): 1139-1146.
[00:56:35] Study: Hough, John, et al. "Daily running exercise may induce incomplete energy intake compensation: a 7-day crossover trial." Applied Physiology, Nutrition, and Metabolism 45.4 (2020): 446-449.
[01:00:18] Fiber - timing and type.
[01:05:02] Only 12% of Americans are metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52.
[01:06:40] Become an NBT Patron and gain access to the Elite Performance Members Club Forum.
[01:07:05] Megan's outline for this podcast.
|Apr 17, 2020|
Microbiome Myths and Misconceptions
Microbiome researcher and scholar of integrative gut health Lucy Mailing, PhD. is back on the podcast with me today. Lucy just completed her doctoral degree at the University of Illinois at Urbana-Champaign, where she studied the effects of diet and exercise on the gut microbiome in states of health and disease. She has authored numerous peer-reviewed journal articles and recently won the Young Scientist Award at the International Scientific Conference on Probiotics, Prebiotics, Gut Microbiota, and Health in 2019.
On this podcast, Lucy discusses her recent talk at the 2020 IHH-UCSF Symposium on Nutrition and Functional Medicine. The topic is myths and misconceptions about the microbiome - and some of these are quite surprising! We discuss gut testing methods and why some are better than others. Lucy explains why you consider skipping probiotics after a course of antibiotics and shares what to do instead to support repopulation of a healthy microbiota. She also discusses some of the best and worst gut-health supplements.
Here’s the outline of this interview with Lucy Mailing:
[00:00:30] Why care about the gut microbiome?
[00:01:37] Previous podcast with Lucy: How to Optimise Your Gut Microbiome.
[00:03:52] Unschooling and self-directed learning.
[00:04:40] Book: The Carpenter and the Gardener by Alison Gopnik.
[00:05:45] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD.
[00:07:46] Lucy's talk at the Ancestral Health Symposium 2019: Modulating the gut microbiome for health: Evidence-based testing & therapeutic strategies.
[00:09:06] Myth: Culture-based stool testing is accurate.
[00:11:28] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak.
[00:12:16] Diagnostic Solutions GI-MAP.
[00:17:35] Jason Hawrelak’s course: Blastocystis & Dientamoeba: Gastrointestinal Pathogens or Commensal Symbionts?
[00:18:45] Gut dysbiosis is driven by oxygen leaking into the gut; Study: Rivera-Chávez, Fabian, Christopher A. Lopez, and Andreas J. Bäumler. "Oxygen as a driver of gut dysbiosis." Free Radical Biology and Medicine 105 (2017): 93-101.
[00:19:04] Blastocystis might buffer oxygen influx, preventing the overgrowth of other pathogens. Study: Tsaousis, Anastasios D., et al. "The human gut colonizer Blastocystis respires using Complex II and alternative oxidase to buffer transient oxygen fluctuations in the gut." Frontiers in cellular and infection microbiology 8 (2018): 371.
[00:19:40] Blastocystis colonization correlates with a higher bacterial diversity; Study: Audebert, Christophe, et al. "Colonization with the enteric protozoa Blastocystis is associated with increased diversity of human gut bacterial microbiota." Scientific reports 6 (2016): 25255; And the opposite result: Nourrisson, Céline, et al. "Blastocystis is associated with decrease of fecal microbiota protective bacteria: comparative analysis between patients with irritable bowel syndrome and control subjects." PloS one 9.11 (2014).
[00:20:02] Myth: We know what a “healthy” gut microbiome looks like.
[00:20:06] Lucy's blog on the elusive “healthy microbiome”: A new framework for microbiome research.
[00:22:43] Microbial signatures of dysbiosis.
[00:26:06] Myth: Everyone needs comprehensive gut testing.
[00:28:14] Myth: Breath testing is a reliable way to test for SIBO.
[00:28:27] Lucy's blog posts on testing for SIBO: What the latest research reveals about SIBO and All about SIBO: Small Intestinal Bacterial Overgrowth.
[00:29:40] Culture-based testing methods underestimate the number of bacteria in the small intestine by about a hundredfold; Study: Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?." Neurogastroenterology & Motility 30.11 (2018): e13350.
[00:30:53] Orocecal transit time ranges from ten to 220 minutes; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121.
[00:32:43] SIBO might not produce enough hydrogen to result in a positive breath test. Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?" Neurogastroenterology & Motility 30.11 (2018): e13350.
[00:34:36] Myth: Most bloating, distension, gas is from SIBO (and we neeed to kill the overgrowth).
[00:34:45] Small intestinal dysbiosis, not bacterial overgrowth is what underlies a lot of gut symptoms; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 1-11.
[00:36:09] Mark Pimentel's research group.
[00:37:04] How to support the gut ecosystem; serum bovine immunoglobulins (SBI).
[00:38:25] Orthomolecular SBI Protect.
[00:38:38] Myth: A high-fat diet is bad for the gut.
[00:38:52] Misconceptions from the scientific literature on high-fat diets.
[00:39:54] Diet alters the gut microbiome composition within 48 hours; Study: David, Lawrence A., et al. "Diet rapidly and reproducibly alters the human gut microbiome." Nature 505.7484 (2014): 559-563.
[00:41:06] The Hadza hunter-gatherer microbiota cycles with the seasons; Study: Smits, Samuel A., et al. "Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania." Science 357.6353 (2017): 802-806.
[00:42:41] Ketones may support gut barrier function. Study: Peng, Luying, et al. "Butyrate enhances the intestinal barrier by facilitating tight junction assembly via activation of AMP-activated protein kinase in Caco-2 cell monolayers." The Journal of nutrition 139.9 (2009): 1619-1625.
[00:44:45] Myth: More exercise is always better.
[00:46:05] Zinc carnosine may reduce exercise-induced gut permeability; Study: Davison, Glen, et al. "Zinc carnosine works with bovine colostrum in truncating heavy exercise–induced increase in gut permeability in healthy volunteers." The American journal of clinical nutrition 104.2 (2016): 526-536.
[00:46:45] Myth: You should always take probiotics after antibiotics.
[00:47:51] Probiotics can delay the restoration of the native microbiota after antibiotics; Study: Suez, Jotham, et al. "Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT." Cell 174.6 (2018): 1406-1423.
[00:49:20] A better strategy: supporting the gut epithelial cell with butyrate; Study: Rivera-Chávez, Fabian, et al. "Depletion of butyrate-producing Clostridia from the gut microbiota drives an aerobic luminal expansion of Salmonella." Cell host & microbe 19.4 (2016): 443-454.
[00:51:37] Myth: Prebiotics work the same for everyone and always feed good bacteria.
[00:52:45] Blog post: Resistant Starch: Is it Actually Good for Gut Health?
[00:53:12] Cooking food affects microbiome; Study: Carmody, Rachel N., et al. "Cooking shapes the structure and function of the gut microbiome." Nature Microbiology 4.12 (2019): 2052-2063.
[00:54:27] Variable glycemic responses to Fructooligosaccharide (FOS) and Galactooligosaccharide (GOS); Study: Liu, Feitong, et al. "Fructooligosaccharide (FOS) and galactooligosaccharide (GOS) increase Bifidobacterium but reduce butyrate producing bacteria with adverse glycemic metabolism in healthy young population." Scientific reports 7.1 (2017): 1-12.
[00:55:32] Myth: All herbal antimicrobials are safe and effective.
[00:56:13] Grapefruit seed extract inhibits a broad spectrum of bacteria and is toxic; Study: Heggers, John P., et al. "The effectiveness of processed grapefruit-seed extract as an antibacterial agent: II. Mechanism of action and in vitro toxicity." The Journal of Alternative & Complementary Medicine 8.3 (2002): 333-340. Presentation by Jason Hawrelak, PhD: Phytotherapy in the Treatment of Dysbiosis of the Small and Large Bowel.
[00:57:03] Herbs that have been found to be useful: Atrantil, Iberogast, triphala.
[01:00:44] Current projects: blogging, consultation, creating training courses.
|Apr 10, 2020|
The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History
Kristen Hawkes, PhD is a Distinguished Professor at the University of Utah, where she has taught in the Department of Anthropology for over four decades. She is also a collaborative scientist with the Yerkes National Primate Research Center and has authored over 120 scientific publications. She lectures internationally on our grandmothering life history and menopause as a uniquely human evolutionary advantage.
On this podcast, Dr. Hawkes discusses the grandmother hypothesis and the environment that likely propelled human evolution. When savanna youngsters couldn’t yet manage to feed themselves, grandmothers were there to help forage, supporting dependent grandchildren as their own fertility was ending. In the meantime, still-fertile females could invest less in each offspring and have more babies sooner. More robust older females could subsidize more descendants, favouring mutations that enhanced postmenopausal longevity. The research of Dr. Hawkes and her colleagues can help us better understand the critical role of intergenerational support, and how modern individualism has caused us to veer off track.
Here’s the outline of this interview with Kristen Hawkes:
[00:01:22] Becoming interested in grandmothering.
[00:16:00] The economics of the grandmother role.
[00:17:10] Chimpanzee babies learn to forage and feed themselves while nursing; Studies: Bădescu, Iulia, et al. "A novel fecal stable isotope approach to determine the timing of age‐related feeding transitions in wild infant chimpanzees." American journal of physical anthropology 162.2 (2017): 285-299; and Bray, Joel, et al. "The development of feeding behavior in wild chimpanzees (Pan troglodytes schweinfurthii)." American journal of physical anthropology 165.1 (2018): 34-46.
[00:20:01] Book: Life History Invariants: Some Explorations of Symmetry in Evolutionary Ecology (Oxford Series in Ecology and Evolution), by Eric L. Charnov.
[00:22:19] Mathematical biologist Peter Kim.
[00:26:33] Why humans are unique amongst primates: Slower development and earlier weaning.
[00:31:49] Cognitive neuroscientist Barbara Finlay.
[00:34:28] Anthropologist Sarah Hrdy; the cognitive ecology of human babies.
[00:38:18] Life expectancy statistics based on an average; childhood and infant mortality historically skews results.
[00:38:33] Demographic studies of foraging populations; Books: Ache Life History: The Ecology and Demography of a Foraging People (Foundations of Human Behavior) by A. Magdalena Hurtado and Kim Hill;
Demography of the Dobe !Kung (Evolutionary Foundations of Human Behavior), by Nancy Howell; Demography and Evolutionary Ecology of Hadza Hunter-Gatherers, by Nicholas Blurton Jones.
[00:39:27] Life expectancy data, by country; Study: Oeppen, Jim, and James W. Vaupel. "Broken limits to life expectancy." (2002): 1029-1031.
[00:42:36] Estrogen and hormone replacement therapy.
[00:44:35] Estrogen is converted from DHEA, DHEAS after menopause.
[00:47:17] High testosterone is missing among the Ache of Paraguay; Study: Bribiescas, Richard G. "Testosterone levels among Aché hunter-gatherer men." Human Nature 7.2 (1996): 163-188.
[00:48:36] Evaluating menopausal symptoms in different populations; Lynnette Leidy Sievert.
[00:52:16] Having a grandmother vastly increases chances that a child will survive.
[00:53:51] Female fertility begins to decline in late 20s.
[00:54:11] Utah Population Database for Utah demographic information.
[00:56:12] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy.
[01:00:07] Cognitive skills: orangutans, chimpanzees and human children; Study: Herrmann, Esther, et al. "Humans have evolved specialized skills of social cognition: The cultural intelligence hypothesis." science 317.5843 (2007): 1360-1366.
[01:02:34] The Infant Cognition Center at Yale; Babies prefer individuals who help to one who hinders another; Study: Hamlin, J. Kiley, Karen Wynn, and Paul Bloom. "Social evaluation by preverbal infants." Nature 450.7169 (2007): 557-559.
[01:03:51] We're all grownup babies; Book: The Scientist in the Crib: What Early Learning Tells Us About the Mind, by Alison Gopnik.
[01:18:50] Cooperation because of self-domestication; Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution; Study: Hare, Brian, Victoria Wobber, and Richard Wrangham. "The self-domestication hypothesis: evolution of bonobo psychology is due to selection against aggression." Animal Behaviour 83.3 (2012): 573-585.
[01:19:07] Books: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods; Dognition assessment and analysis.
[01:20:55] Bonobos exhibit delayed development of social behavior; Study: Wobber, Victoria, Richard Wrangham, and Brian Hare. "Bonobos exhibit delayed development of social behavior and cognition relative to chimpanzees." Current Biology 20.3 (2010): 226-230.
[01:21:57] Bonobos prefer individuals who hinder over those that help; Study: Krupenye, Christopher, and Brian Hare. "Bonobos prefer individuals that hinder others over those that help." Current Biology 28.2 (2018): 280-286.
[01:27:22] You can contact Kristen at the University of Utah, Department of Anthropology.
|Apr 02, 2020|
The Braveheart Highland Games: Catching up with Lesley Paterson and Simon Marshall
World champion triathlete Lesley Paterson and performance psychologist Simon Marshall, PhD are the forces behind Braveheart Coaching and the authors of The Brave Athlete. I managed to pin them down for an interview after participating in the last event of their 5th annual Braveheart Highland Games Triathlon Camp, recently held in San Diego, California. Their following for this event has been growing in popularity and appeals to athletes from all over the world and of all ability levels.
On this podcast, Lesley and Simon give us the insider’s view of organizing a weekend training camp for triathletes. They fill us in on their latest creative endeavours, including screenwriting and their new podcast with XTERRA. We also talk about fun and adventuring, and how to prevent rewarding experiences from becoming predictable.
Here’s the outline of this interview with Lesley Paterson and Simon Marshall:
[00:00:11] Braveheart Highland Games Triathlon Camp.
[00:08:07] The investigative health hustle.
[00:15:40] Writing screenplays.
[00:20:47] Article: Chinese Researcher Who Created Gene-Edited Babies Sentenced To 3 Years In Prison.
[00:21:23] The role of cheating in sport.
[00:26:02] New podcast projects with XTERRA.
[00:29:36] The rise of Tough Mudder and obstacle course racing.
[00:29:45] Dr. Mark Falcous at University of Otago in Dunedin, New Zealand; studying the warriorization of sport.
[00:31:32] Article: Why Do Rich People Love Endurance Sports?
[00:33:01] Article: Kids’ Gaming Obsession Isn’t Really About the Games.
[00:35:21] Paula Reid - adventure psychologist.
[00:37:13] The fun scale in adventuring.
[00:40:03] Mood change during exercise; Study: Magnan, Renee E., Bethany M. Kwan, and Angela D. Bryan. "Effects of current physical activity on affective response to exercise: Physical and social–cognitive mechanisms." Psychology & health 28.4 (2013): 418-433.
[00:41:56] The deficit model of happiness.
[00:43:40] Hedonic adaptation.
[00:45:35] Preventing hedonic adaptation.
[00:47:59] XTERRA Podcast Powered by Braveheart.
|Mar 17, 2020|
Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors
Back on the podcast with me this week is sleep expert, Greg Potter, PhD. Through his articles, podcasts and live talks, Greg is helping an international audience understand the critical role sleep plays in health and wellbeing. Most recently, Greg has been studying the impact of circadian rhythm disruption, including sleep duration and meal timing, on the development of common cancers.
In this interview, Greg and I discuss Alexey Guzey’s scathing critique of Matthew Walker’s book, Why We Sleep. We also talk about some of the biological processes affected by sleep restriction, including cognition, immune health, athletic performance, and appetite. Greg shares some of the ways poor sleep is associated with cancer formation, including the damaging effects of sleep restriction on DNA and metabolism.
Here’s the outline of this interview with Greg Potter:
[00:00:09] Greg's 4-part series of articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better; 2. Sleep-maintenance insomnia: how to sleep through the night; 3. Sleep-onset insomnia: how to get to sleep fast; 4. Sleep for athletes: are athletes a different breed?
[00:00:28] Greg's previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes.
[00:03:36] Book: Why We Sleep, by Matthew Walker, PhD.
[00:03:38] Article: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors, by Alexey Guzey.
[00:04:12] Book: Thinking, Fast and Slow by Daniel Kahneman.
[00:10:23] Dimensions of sleep; Article: Buysse, Daniel J. "Sleep health: can we define it? Does it matter?." Sleep 37.1 (2014): 9-17.
[00:12:34] The transtheoretical model of behavior change.
[00:16:34] Stephan Guyenet’s Red Pen Reviews.
[00:18:40] Chronotypes and the Sentinel Hypothesis.
[00:19:39] Are people not sleeping enough?
[00:21:56] Sleep duration in the US might be increasing; Study: Basner, Mathias, and David F. Dinges. "Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency?." Sleep 41.4 (2018): zsy012.
[00:26:12] People overestimate their sleep duration; Study: Lauderdale, Diane S., et al. "Self-reported and measured sleep duration: how similar are they?." Epidemiology (2008): 838-845.
[00:28:29] Insulin sensitivity and testosterone higher after extended sleep; Killick, Roo, et al. "Metabolic and hormonal effects of ‘catch‐up’sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction." Clinical endocrinology 83.4 (2015): 498-507.
[00:29:00] Plasma IL-6 higher after sleep restriction; Study: Pejovic, Slobodanka, et al. "Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance." American Journal of Physiology-Endocrinology and Metabolism 305.7 (2013): E890-E896.
[00:29:25] Better cognitive function with more sleep; Study: Kazem, Yusr MI, et al. "Sleep deficiency is a modifiable risk factor for obesity and cognitive impairment and associated with elevated visfatin." Open access Macedonian journal of medical sciences 3.2 (2015): 315.
[00:29:37] Effects of sleep on appetite; Study: Al Khatib, H. K., et al. "The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis." European journal of clinical nutrition 71.5 (2017): 614-624.
[00:30:02] Sleep extension and exercise performance; Study: Mah, Cheri D., et al. "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep 34.7 (2011): 943-950.
[00:32:45] Assessing current sleep status.
[00:33:11] Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia.
[00:38:55] NBT’s Health Assessment Questionnaire.
[00:39:57] Sleep and all-cause mortality.
[00:46:56] Sleep restriction leads to worse performance; Van Dongen, Hans, et al. "The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep 26.2 (2003): 117-126.
[00:47:31] Josh Turknett's 4-Quadrant Model; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.
[00:48:30] Sleep duration and cancer.
[00:49:20] Short sleep duration associated with cancer among asians; long sleep duration associated with colorectal cancer; Study: Chen, Yuheng, et al. "Sleep duration and the risk of cancer: a systematic review and meta-analysis including dose–response relationship." BMC cancer 18.1 (2018): 1149.
[00:51:02] Sleep deprivation and DNA damage: Study: Cheung, V., et al. "The effect of sleep deprivation and disruption on DNA damage and health of doctors." Anaesthesia 74.4 (2019): 434-440; and Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229.
[00:56:22] Matthew Walker's website.
[01:02:55] Sleepio. (SHUTi no longer available).
|Mar 10, 2020|
How to Stay Consistent
When I analyzed the responses to your most significant health challenges, it became clear that one of the top barriers to achieving health goals is consistency. We live in an imperfect world where the wind isn’t always at our backs and progress doesn’t always match effort. How can we maintain good habits when life is unpredictable, or when the journey doesn’t meet our expectations?
In this interview, Dr. Simon Marshall, PhD and I talk about some of the ideas and situations that cause us to get derailed when working toward long-term goals. We discuss planning ahead for the inevitable imperfect days, coping with injury, and using behavioural principles to overcome the all-or-nothing mentality that keeps us stuck. If you find this podcast helpful, you’ll love Simon’s new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health.
Here’s the outline of this interview with Simon Marshall:
[00:01:17] Behavioural consistency, expectations.
[00:01:34] Expectancy Theory of Motivation.
[00:03:36] Permission to be imperfect.
[00:07:00] Cheat days.
[00:08:24] Traffic light analogy.
[00:13:07] Coping with injury successfully.
[00:14:20] Appraisal process.
[00:15:42] Investigative health hustle.
[00:18:13] Delusion funnel.
[00:19:09] Symptom journal.
[00:20:40] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson.
[00:21:03] Performance profile.
[00:23:40] Behaviour change when busy.
[00:25:36] Biology of motivation; creating momentum.
[00:26:29] PowerDot muscle stimulation.
[00:26:53] Study: Paillard, Thierry, et al. "Effects of two types of neuromuscular electrical stimulation training on vertical jump performance." The Journal of Strength & Conditioning Research 22.4 (2008): 1273-1278.
[00:27:28] Habit stacking.
[00:28:40] Essentialism; Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown.
|Feb 28, 2020|
Why You’re Probably Not Eating Enough Protein (How to Know for Sure)
At NBT, one of the first things our clients do is complete a food diary. This helps us quickly identify any problems with macronutrients, micronutrients, and meal timing. What we’ve seen over the years is that few people - even those eating a Paleo-type diet - are consuming enough protein. This can have immense consequences on longevity, blood glucose management, and maintaining a healthy weight.
In this interview, NBT Scientific Director Megan Hall and I talk about the importance of getting adequate dietary protein. Megan discusses the current recommended daily allowance (RDA) of protein compared to optimal levels needed to support muscle mass and strength as we age. We talk about protein myths and misconceptions and outline protein requirements for specific populations, including athletes and those following weight-loss diets.
Here’s the outline of this interview with Megan Hall:
[00:02:16] Why protein is so important.
[00:02:28] Muscle mass and strength as a powerful predictor of longevity; Studies: 1. Rantanen, Taina, et al. "Midlife muscle strength and human longevity up to age 100 years: a 44-year prospective study among a decedent cohort." Age 34.3 (2012): 563-570; 2. Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-55; 3. McLeod, Michael, et al. "Live strong and prosper: the importance of skeletal muscle strength for healthy ageing." Biogerontology 17.3 (2016): 497-510; 4. Burd, Nicholas A., et al. "Dietary protein quantity, quality, and exercise are key to healthy living: a muscle-centric perspective across the lifespan." Frontiers in nutrition 6 (2019): 83.
[00:05:30] Glucose disposal.
[00:06:22] Maintaining a healthy weight; Protein leverage hypothesis. Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142.
[00:07:38] Dr. Ted Naiman; Protein dilution.
[00:08:18] Protein recommendations; Current RDA vs. optimal intake.
[00:11:02] How protein is prepared matters; Study: Pennings, Bart, et al. "Minced beef is more rapidly digested and absorbed than beef steak, resulting in greater postprandial protein retention in older men." The American journal of clinical nutrition 98.1 (2013): 121-128.
[00:13:00] Fasting and protein restriction could be detrimental for older population.
[00:13:43] Protein needs for athletes.
[00:15:06] Protein needs for individuals following weight loss/calorie deficit diets.
[00:16:02] Ideal timing for protein intake.
[00:16:25] Protein spread evenly throughout the day is ideal; Study: Areta, José L., et al. "Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis." The Journal of physiology 591.9 (2013): 2319-2331.
[00:16:46] Leucine threshold; 3 grams is required to stimulate mTOR.
[00:17:56] Myths about protein consumption.
[00:18:28] Effect of protein on kidneys; high BUN blood marker.
[00:19:42] Effects of high protein diets on bone health.
[00:20:31] Myth that mTOR stimulation is bad. Study by Valter Longo: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.
[00:22:50] Book: The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, by Justin Sonnenberg and Erica Sonnenberg.
[00:24:25] Myth: Animal protein is bad for the environment.
[00:24:36] Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers.
[00:24:59] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD.
[00:26:00] Myth: BCAAs are necessary.
[00:26:34] Myth: Too much protein will kick you out of ketosis; Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'.
[00:29:31] Myth: the body can only use 20-25g of protein at a time; Study: Schoenfeld, Brad Jon, and Alan Albert Aragon. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15.1 (2018): 1-6.
[00:31:20] What we often see with our NBT clients.
[00:33:12] How Megan and Chris gets their protein throughout the day.
[00:36:05] Keeping quick protein around and ready to go.
[00:36:43] High vs. low quality protein; plant protein vs. animal protein.
[00:41:00] Arsenic in baby food made from rice; Report: What’s in my baby’s food?
[00:42:49] Resistance exercise as a critical part of healthy aging.
[00:44:29] Podcast: How to Get Motivated, with Simon Marshall, PhD.
[00:46:18] Eat the protein first for glucose regulation and appetite control; Study: Nesti, Lorenzo, Alessandro Mengozzi, and Domenico Tricò. "Impact of nutrient type and sequence on glucose tolerance: physiological insights and therapeutic implications." Frontiers in endocrinology 10 (2019): 144.
[00:47:26] NBT on Patreon.
|Feb 21, 2020|
How to Get Motivated
I've got Performance Psychologist Simon Marshall, PhD. with me today to talk about motivation. Our analysis of thousands of responses to the most significant health challenges you've been facing suggests that this is a crucial factor for many people. You know what you want to do, and you're well aware of why you want to do it. So why does your motivation fall apart when it's time to get up early from a warm bed or when you're offered that glass of wine you know you shouldn't have?
In this interview, Simon explains why forming new habits can be so difficult, and what you can do instead to adopt behaviours that support your health goals. This show is full of actionable steps you can take - simple strategies to arrange your environment, adjust your routine, and plan ahead for challenging moments. If you find this podcast helpful you’ll love Simon’s new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health.
Here’s the outline of this interview with Simon Marshall:
[00:02:53] Motivation vs. commitment.
[00:04:47] Motivational contagion.
[00:05:41] There is no try, only do.
[00:07:39] Counting; limited channel capacity.
[00:09:41] Sleeping in running gear.
[00:10:40] Strengthening relationship between intention and action; implementation intentions.
[00:12:31] Creating habits.
[00:12:43] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg.
[00:13:14] Trigger, routine, reward.
[00:16:31] Substituting the routine.
[00:17:23] Manipulating the trigger (stimulus control).
[00:19:30] The function of habits.
[00:21:40] Habit stacking.
[00:23:09] Start small.
[00:25:43] Goal disengagement: knowing when to quit.
[00:29:59] Habit prioritization strategy; planning ahead.
[00:33:55] Accountability challenges; forum.nourishbalancethrive.com.
[00:34:20] Social conformity as motivation.
[00:36:23] Loser avoidance bias.
|Feb 15, 2020|
The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters
Dr. James A. Estes, PhD is a researcher, author, and professor of Ecology & Evolutionary Biology at the University of California, Santa Cruz. For the past 50 years, he has been studying the ecology of coastal marine communities and keystone species. He has authored nearly 200 scientific publications with a primary focus on sea otters and their impact on surrounding sea life. He currently oversees research projects in the Aleutian Islands, central California, the Channel Islands, and New Zealand.
In this interview, Dr. Estes describes the massive ecological shift that can be observed when reducing the numbers of a single critical species. He shares the moment he recognized the cascading effects resulting from diminished sea otter populations in the Aleutian Islands, which then spurred decades of research. He also discusses the effect humans have had on the balance of the Earth’s ecosystems with industries including the fur trade, whaling and agriculture.
Here’s the outline of this interview with James Estes:
[00:00:25] Dr. Estes: background and interest in ecology.
[00:06:31] Bob Paine; Aleutian Islands.
[00:15:54] Book: Serendipity: An Ecologist's Quest to Understand Nature, by James A. Estes.
[00:24:35] Bob Paine's foundational paper (1966): Paine, Robert T. "Food web complexity and species diversity." The American Naturalist 100.910 (1966): 65-75.
[00:31:48] Otters become victim to Killer Whales; Study: Estes, James A., et al. "Killer whale predation on sea otters linking oceanic and nearshore ecosystems." science 282.5388 (1998): 473-476.
[00:36:45] Megafaunal collapse hypothesis leading to the trophic cascade.
[00:37:40] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley.
[00:39:38] Study on whaling industry: Springer, Alan M., et al. "Sequential megafaunal collapse in the North Pacific Ocean: An ongoing legacy of industrial whaling?." Proceedings of the National Academy of Sciences 100.21 (2003): 12223-12228.
[00:47:52] Book: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, by Sean B. Carroll.
[00:48:14] Effects on the ecosystem when wildebeests repopulated.
[00:50:35] Bison in Yellowstone and their impact on their environment; Study: Geremia, Chris, et al. "Migrating bison engineer the green wave." Proceedings of the National Academy of Sciences 116.51 (2019): 25707-25713.
[00:58:19] Short version of the documentary: Some Animals Are More Equal than Others: Keystone Species and Trophic Cascades (20 min).
[01:00:00] Curiosity Stream.
|Feb 07, 2020|
How to Effectively Manage Time
In this interview, Performance Psychologist Simon Marshall, PhD is with me to discuss one of the most common obstacles to meeting health and fitness goals - time management. For most of us, our days are filled with work and family obligations, leaving just a few precious unscheduled minutes at the end of the day. It can seem nearly impossible to carve out the time needed for meditating, exercising, or cooking healthy meals at home.
There are biological reasons we find it harder to follow through with our good intentions as the day goes on. Fortunately, there are simple things that can be done to build better habits and strengthen our commitments. If you’re struggling to make it all work, Simon offers solutions for assessing your time-management problem and freeing up the time you need.
Here’s the outline of this interview with Simon Marshall:
[00:02:50] The underlying struggle.
[00:03:56] Book: Thinking, Fast and Slow, by Daniel Kahneman.
[00:05:30] Motivation and commitment to change.
[00:06:32] Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown.
[00:10:44] Substituting rather than adding.
[00:14:45] Setting boundaries.
[00:17:05] The willpower bank account.
[00:17:53] Do harder things earlier in the day.
[00:20:29] Early time-restricted eating; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Dr. Satchin Panda.
[00:21:34] Habits; changing the environment.
[00:23:20] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.
[00:26:43] Chronic sleep deficit.
[00:27:00] When you can't sleep.
[00:27:10] Inappropriate light exposure, not enough light during the day; Podcast: Why Your Diet Isn't Working: Sleep and Circadian Rhythm.
[00:30:37] Track how you spend your time.
[00:31:55] Scheduling breaks.
[00:34:06] Why people resist time-use diaries.
[00:34:52] Book:Getting Things Done: The Art of Stress-Free Productivity, by David Allen.
[00:35:17] Reactivity bias.
[00:36:06] Ecological momentary assessment (EMA).
[00:39:22] Reduce things vying for your attention.
[00:40:00] OneTab Chrome Extension.
[00:41:06] Inbox Zero.
[00:44:12] Email suicide.
[00:47:37] Decision fatigue.
[00:52:55] Accountability challenges.
|Jan 31, 2020|
Contemplating Cohousing: A Paradigm for Modern Day Tribal Living
Recently we’ve had remarkable guests on the podcast highlighting areas of evolutionary mismatch. It’s clear our society has disconnected from real food and good sleep, but we’ve also detoured from what’s optimal in how we congregate, educate, and support one another. We’ve divided ourselves into nuclear families, often leaving our children in the care of strangers so we can go to a job we don’t care about, in order to earn money to pay for our segregated lifestyle. Social isolation has become so common we barely realize the madness of it - until we need help and find that there’s no one nearby.
In this interview, I’m joined by my wife, food scientist Julie Kelly to talk about how our society could benefit from a cohousing model, transcending the current paradigm that leaves parents exhausted and young adults unable to afford housing. We discuss our own living situation and that of neighbours and friends, many of whom could benefit from living with others to share resources and skills. We’re in the contemplation stage of actually doing something about this, and would love to hear from you about experiences you’ve had - good or bad! - with cohousing or communal living.
Here’s the outline of this interview with Julie Kelly:
[00:00:34] Podcast: Civilized to Death: Are We Really Making Progress? with Christopher Ryan.
[00:01:07] Stephanie Welch podcasts 1. Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision (she discusses the concept of nuclear family at the 55:13 minute mark), 2. The Need for Tribal Living in a Modern World, focusing more exclusively on cohousing.
[00:03:07] Whole 30.
[00:03:52] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman.
[00:05:08] Book: Lifespan: Why We Age―and Why We Don't Have To by David A. Sinclair, PhD.
[00:05:46] STEM-Talk Podcast: Episode 98: Steven Austad talks about aging and preserving human health.
[00:06:22] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy.
[00:13:00] Attachment theory.
[00:26:42] Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing.
[00:30:59] Book: Delivering Happiness: A Path to Profits, Passion, and Purpose, by Tony Hsieh.
[00:33:40] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD.
[00:36:00] Podcast: How to Live Well in a High Tech World, with Cal Newport.
[00:37:31] Strategies and tactics of cohousing.
[00:39:45] Contact me if you have experience with cohousing: email@example.com.
[00:42:48] Cohousing resources: Why Denmark dominates the World Happiness Report rankings year after year; Pocket Neighborhoods; The New Generation of Self-Created Utopias; My working cohousing Google doc.
[00:43:15] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick.
[00:49:56] Grandmother hypothesis.
[00:54:05] Cooperative breeding.
[00:58:07] Book: Mindset: The New Psychology of Success by Carol Dweck.
[00:58:12] Book: Radical candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott.
[01:01:08] Book: Chop Wood Carry Water: How to Fall in Love with the Process of Becoming Great, by Joshua Medcalf.
[01:01:39] Podcast: Ketones for Performance, Cognition, and Cardiovascular Health, with Brianna Stubbs, PhD.
[01:03:18] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley.[01:06:05] Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD.
|Jan 24, 2020|
Online Training for Killing It In the Gym
Strength and conditioning coach James Cerbie is the founder of Rebel Performance and host of the podcast by the same name. He’s on a mission to forge a new breed of athlete while giving that athlete a tribe and a competitive outlet. What’s amazing is not just that he and a squad of other experts are developing a training library and launching competitions, but that they’re doing it all online. Only those interested in becoming complete freak athletes need apply.
In this interview, James and I talk about his remote coaching model, and how he manages to create a sense of community amongst athletes living great distances apart. He discusses his 6 pillars of athletic performance (strength, hypertrophy, power, endurance, movement IQ, and fusion) and how his team of experts deliver results in these areas. He also shares his no-nonsense nutrition recommendations and talks about how Crossfit measures up to his approach.
Here’s the outline of this interview with James Cerbie:
[00:01:46] Physical Therapist and coach Bill Hartman.
[00:02:30] Background in health and performance.
[00:06:29] 6 pillars of athletic performance.
[00:09:16] Ben House, PhD. Podcasts: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica (2/6/19); How to Manage Testosterone and Estrogen in Athletes (1/21/18).
[00:12:48] Postural Restoration Institute (PRI).
[00:12:54] Mike T Nelson; Podcasts: CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? (11/1/19); How to Assess an Athlete: The Best Principles, Methods, and Devices to Use (7/19/18); The Importance of Strength Training for Endurance Athletes (3/2/17); High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… (12/30/16).
[00:15:22] Pat Davidson, PhD.
[00:21:55] Academia vs business.
[00:26:55] Rebel Performance.
[00:29:33] Comparison to Crossfit.
[00:31:28] Incorporating community and competition into training.
[00:36:42] Christopher Ryan, PhD. Podcast: Civilized to Death: Are We Really Making Progress?
[00:37:28] Remote coaching model.
[00:41:43] Nutrition recommendations.
[00:48:22] In person meet-ups.
[00:50:41] Rebel Performance Radio.
[00:54:49] Physiological need for stressors.
[00:56:26] Doug Hilbert from Virta; Podcasts with Doug: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap.
[00:56:26] Study on biological age: Lehallier, Benoit, et al. "Undulating changes in human plasma proteome profiles across the lifespan." Nature Medicine 25.12 (2019): 1843-1850.
|Jan 17, 2020|
How to Manage Stress
At the root of our obstacles to better health, and indeed a cause of many health problems is stress. It’s not hard to find advice for coping with stress - many people will recommend meditation or yoga, and these are a great place to start. But what you might not know is that managing stress for the long term is a challenge that is best met with a balance of two specific approaches.
In this podcast Performance Psychologist Dr. Simon Marshall, PhD. describes the two best strategies for managing the stress of life, along with a simple way to determine which one you’ve been relying on (often to the exclusion of the other). We also discuss some of the most common social stressors and ways for you to detach from stressful thoughts and feelings.
Here’s the outline of this interview with Simon Marshall:
[00:02:19] Many dimensions to health.
[00:04:13] Book: Man's Search for Meaning, by Viktor Frankl.
[00:06:35] Stressor vs stress response.
[00:07:22] Task-focused coping.
[00:09:04] Emotion-focused coping.
[00:13:47] Wherever you go, there you are.
[00:16:25] Limits of emotion-focused coping.
[00:17:50] Gaining new skills.
[00:18:53] Progressive muscle relaxation.
[00:21:18] Audit tasks and emotions: identify your strategies.
[00:22:13] Book: The Subtle Art of Not Giving a Fuck: A Counterintuitive Approach to Living a Good Life, by Mark Manson.
by Russ Harris.
[00:24:02] Acceptance and Commitment Therapy (ACT).
[00:27:07] Diffusion, detachment.
[00:30:58] Detachment strategies.
[00:33:38] Exercise dependence.
[00:34:50] Social stressors; social comparison.
[00:43:35] Moderation vs. abstinence.
[00:45:49] forum.nourishbalancethrive.com for audit examples.
|Jan 10, 2020|
Better Sleep for Athletes
Sleep researcher, writer and international speaker Greg Potter, PhD is with us once again to continue our conversation about improving your sleep. In my last interview with Greg, we discussed practical steps to take when sleep eludes you, as well as preventing sleep problems in the first place. We’ve circled back around today to take a closer look at some of the most promising interventions for insomnia as well as special considerations for athletes with regard to sleep.
In this interview, Greg describes Sleep Restriction Therapy and Intensive Sleep Retraining in detail, two approaches to fixing insomnia that sound counterintuitive at first but which can pay off quickly with more restful sleep. Greg talks about mindfulness and meditation, sharing tips for using these practices to reduce insomnia and overall stress. We also discuss sleep considerations specific to athletes, including sleep timing, training load, and travel.
Here’s the outline of this interview with Greg Potter:
[00:03:35] Documentary: Who Killed the Neanderthals?
[00:04:35] Greg’s last podcast with us: What to Do When You Can’t Sleep (11/22/19); Previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19).
[00:05:11] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.
[00:05:44] Sleep restriction therapy.
[00:10:42] Intensive Sleep Retraining (ISR).
[00:12:18] ISR Study: ISR Study: Harris, Jodie, et al. "Intensive sleep retraining treatment for chronic primary insomnia: a preliminary investigation." Journal of sleep research 16.3 (2007): 276-284.
[00:13:18] Thim smart ring device.
[00:17:24] Josh Turknett, MD on Patreon for ukelele lessons.
[00:18:23] Mindfulness and meditation.
[00:23:26] Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman.
[00:23:25] Book: Wherever You Go There You Are, by Jon Kabat-Zinn.
[00:23:41] Insight timer.
[00:23:56] Sam Harris' Waking Up app.
[00:27:42] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer.
[00:29:27] Try the bull’s eye (page 3) and/or the Life Compass (page 5) exercise(s) in this resource by Russ Harris.
[00:29:54] Matthew Walker.
[00:32:12] Sleep considerations for athletes.
[00:34:33] Shifting sleep timing.
[00:36:10] Phase-response curve for exercise; Study: Youngstedt, Shawn D., Jeffrey A. Elliott, and Daniel F. Kripke. "Human circadian phase–response curves for exercise." The Journal of physiology 597.8 (2019): 2253-2268.
[00:38:47] Training load.
[00:39:00] Overreaching in athletes and worsened sleep; Study: Hausswirth, Christophe, et al. "Evidence of disturbed sleep and increased illness in overreached endurance athletes." Medicine and science in sports and exercise (2014).
[00:44:31] Intensity of training and its effect on circadian rhythm.
[00:48:33] Obstructive sleep apnea.
[00:50:34] The effect of travel on sleep.
[00:51:33] Jet lag strategies: diet, light exposure, melatonin supplementation; Jet Lag Rooster.
[01:01:33] Greg’s recent speaking events: Greg’s recent speaking events: 2019 Health Optimization Summit (London), Biohacking Conference Moskow, Wellness & Biohacking Conference 2019 in Guadalajara, Biohacker Summit (Helsinki).
|Jan 03, 2020|
Ketones for Performance, Cognition, and Cardiovascular Health
Researcher and elite athlete Brianna Stubbs is back on the podcast today, checking in before her recent Ironman competition in Santa Cruz, California. Since we last talked with Brianna she’s left HVMN and joined the Buck Institute for Research on Aging as Lead Translational Scientist. There she’ll be studying ketone biology and collaborating on some of the best research being conducted today with the mission of living better, longer.
In this interview, Brianna and I talk about some of the latest studies on ketone metabolism, which continues to show promise for athletic performance, cognition, and cardiovascular health. She also notes where the research in this area is lacking and even contradictory. Brianna also shares her personal strategy for dosing the ketone monoester she helped bring to the marketplace.
Here’s the outline of this interview with Brianna Stubbs:
[00:00:00] Brianna’s previous podcasts: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs, The D-BHB Ketone Monoester Is Here, Women in Science: Bridging the Gender Gap, and The Latest Research on Exogenous Ketones and Other Performance Enhancers.
[00:02:00] Racing Ironman.
[00:05:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.
[00:06:57] Dosing the ketone ester during the triathlon.
[00:09:55] Ketone ester as a tool to to evaluate perception of exercise; Study: Faull, Olivia Kate, et al. "Beyond RPE: The perception of exercise under normal and ketotic conditions." Frontiers in physiology 10 (2019): 229.
[00:11:09] Lead Translational Scientist at the Buck Institute for Research on Aging.
[00:13:36] Review on ketone metabolism: Newman, John C., and Eric Verdin. "Ketone bodies as signaling metabolites." Trends in Endocrinology & Metabolism 25.1 (2014): 42-52.
[00:19:27] β-Hydroxybutyrate (BHB), as an endogenous histone deacetylase inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.
[00:22:59] Epigenetic effects of ketones.
[00:27:27] BHB can affect vascular senescence; Study: Han, Young-min, et al. "β-Hydroxybutyrate prevents vascular senescence through hnRNP A1-mediated upregulation of Oct4." Molecular cell 71.6 (2018): 1064-1078.
[00:30:24] BHB inactivates the NLRP3 inflammasome; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263.
[00:31:02] BHB protects against muscle protein wasting; Study: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867.
[00:32:11] Increased inflammatory response with ketone ester; Study: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research (2019): 1801171.
[00:35:52] Ketogenic diet and exogenous ketones reduce epileptiform spikes associated with Alzheimer’s: Newman, John C., et al. "Ketogenic diet or BHB improves epileptiform spikes, memory, survival in Alzheimer's model." bioRxiv (2017): 136226.
[00:37:57] Cardiovascular effects of ketone infusions in humans; Studies: 1. Nielsen, Roni, et al. "Cardiovascular effects of treatment with the ketone body 3-hydroxybutyrate in chronic heart failure patients." Circulation 139.18 (2019): 2129-2141. 2. Gormsen, Lars C., et al. "Ketone Body Infusion With 3‐Hydroxybutyrate Reduces Myocardial Glucose Uptake and Increases Blood Flow in Humans: A Positron Emission Tomography Study." Journal of the American Heart Association 6.3 (2017): e005066.
[00:38:06] Ketone infusions in a paced model of cardiac failure in dogs. Study: Horton, Julie L., et al. "The failing heart utilizes 3-hydroxybutyrate as a metabolic stress defense." JCI insight 4.4 (2019).
[00:43:05] Ketogenic diet and gut health.
[00:44:31] Exogenous ketones affect stem cell regeneration and differentiation; Study: Cheng, Chia-Wei, et al. "Ketone Body Signaling Mediates Intestinal Stem Cell Homeostasis and Adaptation to Diet." Cell 178.5 (2019): 1115-1131. (We don’t have access to the Supplementary Methods, which contain Brianna’s favorite molecule!)
[00:46:02] Performance enhancing effects of lactate/propionate: Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1.
[00:50:24] Improved performance with the ketone monoester; Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268.
[00:50:30] No performance benefit with ketone monoester supplement; Study: Evans, Mark, et al. "No Benefit of Ingestion of a Ketone Monoester Supplement on 10-km Running Performance." Medicine and science in sports and exercise 51.12 (2019): 2506-2515.
[00:52:00] Dr. Stephen Cunnane’s studies correlating blood ketone level and changing cognitive function and brain ketone uptake: Cunnane, Stephen C., et al. "Can ketones help rescue brain fuel supply in later life? Implications for cognitive health during aging and the treatment of Alzheimer’s disease." Frontiers in molecular neuroscience 9 (2016): 53; 2. Fortier, Mélanie, et al. "A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment." Alzheimer's & Dementia 15.5 (2019): 625-634.
[00:52:40] Breath ketone meters.
[00:57:03] Find Brianna on Twitter.
|Dec 27, 2019|
NBT People: Anastassia Laskey
Anastassia Laskey is a consultant living in Atlanta, and she’s been a member of NBT’s Elite Performance Program for the past 3 years. Since then she’s overcome health challenges that were significantly affecting her quality of life, including numerous gut infections, food sensitivities and fatigue.
On this podcast, Anastassia talks with NBT coach and Scientific Director Megan Roberts about her healing journey from a state of severe illness to one in which she’s gained control over her well-being. She shares about her decision to go overseas for faecal microbiota transplantation (FMT), and the impact this procedure had on her recovery. She also discusses the habit-forming strategies and lifestyle changes she implemented to maintain her improved state of health.
Here’s the outline of this interview with Anastassia Laskey:
[00:00:31] Why Ana came to Nourish Balance Thrive.
[00:03:32] Diet changes.
[00:03:45] Book: The Primal Blueprint, by Mark Sisson.
[00:04:11] Clostridium difficile (C-diff).
[00:06:30] Fecal Microbiota Transplantation (FMT).
[00:07:48] Taymount Clinic.
[00:09:17] Improvement with FMT.
[00:13:32] Current diet.
[00:14:57] Getting enough protein.
[00:19:18] Learning to eat intuitively.
[00:22:58] The effect of emotional stress on health.
[00:26:21] Creating habits and making them stick.
[00:30:36] Physical activity without a gym.
[00:34:05] Important levers: sleep; reducing environmental stressors, reducing sugar.
[00:37:37] "Cured" vs. maintaining new lifestyle habits.
[00:42:34] The value of accountability.
|Dec 20, 2019|
How to Use Cognitive Behavioral Therapy for Insomnia
Ashley Mason, PhD., Licensed Clinical Psychologist and Assistant Professor of Psychiatry at UCSF, is back on the podcast this week. Ashley is an expert in Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that helps people overcome the underlying causes of sleep problems. She’s passionate about her clinical work with small groups, and there’s clearly a demand for her services - her schedule is booked for the next 8 months.
In this interview, Ashley shares her step-by-step formula for helping her patients fix their sleep. She describes some lesser-known strategies that help re-establish restful sleep patterns, including sleep restriction, scheduled worry time, and identifying cognitive distortions. She also talks about the pitfalls people encounter when recovering from insomnia, and how to avoid them.
Please consider supporting Ashley’s work.
Here’s the outline of this interview with Ashley Mason:
[00:00:13] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD.
[00:02:15] Dr. Kirk Parsley; Podcasts: How to Get Perfect Sleep with Dr. Kirk Parsley, MD (2016), and Sleep To Win: How Navy SEALs and Other High Performers Stay on Top.
[00:03:22] Book: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain, by Colleen Carney, PhD. and Rachel Manber, PhD.
[00:03:35] Dick Bootzin.
[00:05:03] Cognitive Behavior Therapy for Insomnia (CBT-I).
[00:06:43] Treatment process.
[00:09:05] 5 weekly group sessions, sleep diary.
[00:12:26] Bed is for sleep and sex only.
[00:17:17] Sleep restriction.
[00:19:03] Cognitive tools for dealing with anxiety and worry.
[00:19:32] Scheduling worry time.
[00:20:15] Book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, by Dennis Greenberger, PhD., and Christine A Padesky, PhD.
[00:20:32] How to worry effectively.
[00:22:10] Behavioral activation.
[00:23:20] Identifying disempowering thoughts.
[00:25:44] Cognitive distortions and troublesome thoughts.
[00:38:30] Bob Newhart’s “Stop It” video.
[00:38:40] New York Times article on how to use sunglasses when traveling: Yes, Your Sleep Schedule is Making You Sick.
[00:38:45] Jet Lag Rooster; Podcast: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top.
[00:40:00] Stimulus control.
[00:50:42] Bill Lagakos on Patreon.
[00:52:00] Pitfalls people encounter when recovering from insomnia.
[00:54:33] Variations in Melatonin bottle contents; Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281.
[01:00:39] Wall Street Journal Article: Is It Healthy to Sleep in a Hammock?; Study: Kompotis, Konstantinos, et al. "Rocking promotes sleep in mice through rhythmic stimulation of the vestibular system." Current Biology 29.3 (2019): 392-401.
[01:02:40] Dr. Josh Turknett’s 4-quadrant model (Go to minute 21:20 for a visual of the 4-quadrant model.); Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.
[01:06:20] Sleepio app.
[01:08:16] Contact Ashley to support her work. Listen to Ashley’s previous NBT podcasts: Paleo Psychology with Ashley Mason PhD (2014) and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems (2019).
|Dec 13, 2019|
Civilized to Death: Are We Really Making Progress?
Christopher Ryan, PhD. is an author, speaker, and podcast host, as well as an excellent storyteller. With his New York Times best-selling book, Sex at Dawn, he became known for challenging the standard cultural narratives around sex and social organization. His new book, Civilized to Death, questions whether civilization has been a net benefit to our species. On his podcast Tangentially Speaking, Chris welcomes a mix of unconventional guests including famous comics, bank robbers, drug smugglers, porn stars, and rattlesnake experts.
In this interview, Chris offers a challenging perspective on how humans have strayed from egalitarian tribal living, instead adopting customs that don’t match our biological drives and social needs. He focuses on the disruptive role of agriculture in human history, marking that as the period during which we veered off course. Chris also shares humorous and touching stories from interviews and travels in his van, Scarlett Jovansson.
Here’s the outline of this interview with Christopher Ryan:
[00:00:17] Tangentially Speaking podcast: Interview with Bruce Parry.
[00:00:49] Film from Bruce Parry: Tawai: A Voice from the Forest.
[00:01:01] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World.
[00:02:50] Book: The Red Queen by Matt Ridley.
[00:03:03] Book: Civilized to Death: The Price of Progress, by Christopher Ryan.
[00:04:50] Spain to lead the world in life expectancy. Study: Foreman, Kyle J., et al. "Forecasting life expectancy, years of life lost, and all-cause and cause-specific mortality for 250 causes of death: reference and alternative scenarios for 2016–40 for 195 countries and territories." The Lancet 392.10159 (2018): 2052-2090.
[00:11:37] Show: Tribe, hosted by Bruce Parry.
[00:11:52] Film: Cannibals and Crampons, with Bruce Parry and Mark Anstice.
[00:14:26] Book: Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships, by Christopher Ryan and Cacilda Jethá.
[00:18:28] Sarah Hrdy, author of books on alloparenting.
[00:20:37] Article: Sex at Dusk by David Barash.
[00:23:30] Agriculture as the catalyst for a profound revolution in the way human beings organize themselves.
[00:27:27] Book: Against the Grain: A Deep History of the Earliest States, by James C. Scott.
[00:44:17] Anthropologist Nurit Bird-David.
[00:55:39] Book: Opening Up: A Guide To Creating and Sustaining Open Relationships, by Tristan Taormino.
[00:58:09] Dan Savage.
[01:02:50] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley.
[01:07:28] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson.
[01:09:59] Think globally, act locally.
[01:18:14] Kenneth Ford, Director of the Institute for Human and Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.
[01:27:03] Podcast with the woman who took ayahuasca: Mandy.
[01:30:27] Podcast with rattlesnake expert: John Porter.
[01:30:46] Jeff Leach.
|Dec 06, 2019|
The Nutrient-Dense Kitchen: Applying the Autoimmune Protocol
Mickey Trescott, NTP is a Nutritional Therapy Practitioner, blogger, author, and advocate for those taking recovery from autoimmune disease into their own hands. Mickey has a special place in my heart because her first book was the resource that my wife, Julie, used to help me recover my own health. She’s now written a second book, The Nutrient-Dense Kitchen, emphasizing the healing aspects of the highly nutritious foods available within the Autoimmune Protocol (AIP) template.
In this interview, Mickey and I discuss her journey to finally being diagnosed with Hashimoto’s and celiac diseases, and the lifestyle factors that may have contributed to her illness. She discusses some of the pitfalls encountered by people following AIP, and the clinical trials being done to empirically validate AIP as a treatment for autoimmune disease.
Here’s the outline of this interview with Mickey Trescott:
[00:00:10] Nutrient density, defined.
[00:02:20] Journey to diagnoses of Hashimoto's and Celiac.
[00:06:42] Veganism and vegetarianism; nutrient deficiencies.
[00:09:27] Which autoimmune conditions respond best to AIP?
[00:12:13] Why AIP works.
[00:16:13] Common mistakes within the AIP community.
[00:19:12] Recipe: Bacon Beef Liver Pâté with Rosemary and Thyme.
[00:23:10] Studies showing efficacy of AIP using Angie Alt’s program: Abbott, Robert D., Adam Sadowski, and Angela G. Alt. "Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis." (2019) and Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for inflammatory bowel disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060.
[00:23:35] Angie Alt’s group health coaching program: SAD to AIP in 6.
[00:26:11] Gretchen Rubin's Four Tendencies.
[00:28:20] Loser avoidance bias; Fitness startup that failed due to avoidance bias.
[00:29:48] Cal Newport; Podcast: How to Live Well in a High Tech World.
[00:30:25] Groups for in-person AIP meetups - Find Your AIP Community.
[00:33:08] Learning to cook.
[00:36:52] Cultured Caveman in Portland, OR.
[00:37:36] Reintroducing food on AIP.
[00:43:04] Eating at restaurants.
[00:45:43] Getting glutened; Gluten-free Ground Breaker beer.
[00:48:35] Blog: Gluten in Beer: Test Results of Gluten Levels in Beer.
[00:54:06] Eczema-psoriasis study (enrollment has ended since this podcast was recorded).
[00:55:09] Rob Abbott, MD. Podcast: How to Treat Hashimoto’s using the Autoimmune Protocol.
|Nov 29, 2019|
What to Do When You Can’t Sleep
Sleep researcher Greg Potter, PhD, is back on the podcast today with practical help for those suffering from insomnia. Greg’s research at the University of Leeds on sleep, diet, and metabolic health captured the attention of both scientific and mainstream news outlets on several continents. He is currently an international public speaker, science writer, and consultant, focusing in particular on circadian rhythms, exercise, nutrition, sleep and stress.
In this podcast, Greg talks about different types of insomnia, and how chronic sleep difficulties create barriers to personal safety and health for 10-15% of adults at any given time. He discusses the best things to do when you’re lying in bed, unpleasantly awake. He also talks about routines and tools for preventing sleep disruption in the first place.
Here’s the outline of this interview with Greg Potter:
[00:02:21] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.
[00:02:37] Acute vs chronic insomnia.
[00:07:00] Effects of genes on sleep needs.
[00:07:55] Keneth Wright Jr. camping studies: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.
[00:08:38] Tracking sleep data - wearables, diaries; online diary at thebettersleepproject.com.
[00:11:30] Re-establishing association between bed and sleep.
[00:12:56] Therapeutic sleep restriction.
[00:15:29] 20-minute rule.
[00:18:33] Things to do when you can't sleep: Meditation, progressive muscle relaxation, visualization, music therapy.
[00:25:38] Metabolic dysregulation as possible cause of sleep disruption.
[00:29:09] Early dinner associated with better appetite regulation; Study: Ravussin, Eric, et al. "Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans." Obesity 27.8 (2019): 1244-1254.
[00:31:13] Considerations when buying a mattress: comfort, durability, and support.
[00:35:52] BRYTE bed.
[00:42:54] Rich Roll and Paul Saladino on The Minimalists Podcast: Minimalist Diets.
[00:45:45] Managing ambient temperature for optimal sleep.
[00:48:54] Raising skin temperature before bed.
[00:50:15] Pre-bed skin temperature raising activities and sleep; Meta-analysis: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews (2019).
[00:58:44] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick, MD.
[01:01:07] Greg’s previous NBT podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19)
|Nov 22, 2019|
NBT People: Tim Harsch
Tim Harsch is the CEO and Co-Founder of Owler, a business insights company based in San Mateo, California. He’s a lifelong athlete, having played soccer, lacrosse and rugby in his younger years and more recently competing in triathlons. He also has type 1 diabetes (T1D), diagnosed at the relatively late age of 17. We’ve had the pleasure of working with Tim over the past year as a member of our Elite Performance Program.
On this podcast, Tim talks about the tools he uses to manage his diabetes, including a low-carb diet and a continuous glucose monitor. He also discusses the benefits he’s found in working with the NBT team, including weight loss, strength gains, and improved sleep and stress management. He describes the dietary changes that have helped him the most over the last year and his best advice for others living with T1D.
Here’s the outline of this interview with Tim Harsch:
[00:00:32] Cal Newport; Book: Digital Minimalism: Choosing a Focused Life in a Noisy World; Podcast: How to Live Well in a High Tech World.
[00:04:02] Y Combinator.
[00:07:31] Coping with stress; Stress audit.
[00:09:18] Sleep, exercise, eating, drinking, stress management (SEEDS) method; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD.
[00:10:31] SEEDS Journal.
[00:10:43] Diagnosed with Type 1 diabetes (T1D) at age 17.
[00:17:46] Continuous Glucose Monitor (CGM).
[00:19:44] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively.
[00:22:43] Previous podcasts featuring guests with T1D: 1. How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Keith Runyan, MD; 2. NBT People: Will Catterson.
[00:23:46] Managing carbohydrates with T1D.
[00:24:59] Autoimmune Protocol (AIP).
[00:27:22] Reasons for rejecting the insulin pump.
[00:30:37] Dexcom G6 CGM.
[00:31:35] Factors affecting insulin sensitivity.
[00:32:56] NBT’s Head of Strength and Conditioning, Zach Moore, CSCS; Podcast: Overcoming Adversity and Strength Coaching, with Zach Moore.
[00:35:03] Building a strength-based exercise regimen.
[00:36:30] Bro Research Radio - podcast of Ben House, PhD. Ben’s appearances on NBT’s podcast: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica.
[00:39:09] NBT Coach Clay Higgins; Podcast: NBT People: Clay Higgins.
[00:40:50] Fixing the gut: Ditching the bulletproof coffee, avoiding dairy.
[00:48:48] Type 1 Diabetes group on Facebook.
[00:48:49] Diabetes resources: diaTribe; Book: Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me, by Adam Brown.
|Nov 15, 2019|
Ancient Psychedelic Plant Medicine for Modern Healing
Daniel Cortez is a Primal Health and Movement Coach, Wim Hof Master Instructor, and Psychedelic Integration Specialist. After tirelessly seeking answers to overcome his own 15-year health struggle, he now guides others along the same path. From his home in Cusco, Peru, he coaches and leads retreats using the power of breath, movement, cold, and plant medicines.
On this podcast, Daniel shares his personal story of chronic pain and cognitive dysfunction, and the events surrounding his whole-body transformation. He discusses the power of evolutionary science, modern psychology, and ancestral wisdom for restoring health, and describes how psychedelic plants play a critical role in healing.
Here’s the outline of this interview with Daniel Cortez:
[00:01:14] Daniel's health journey.
[00:03:48] Wim Hof.
[00:04:04] Chris Kresser.
[00:04:15] CIRS Chronic Inflammatory Response Syndrome; Ritchie Shoemaker, MD.
[00:06:31] Mycometrics testing.
[00:10:46] Dr. Michael Rose; Interview on Dan Pardi's podcast: Is the Paleo Diet Good or Bad for Aging? Podcast with Professor Michael Rose.
[00:11:23] Trader Joe's Paleo.
[00:13:18] Bruce Parry’s documentary on the Matis.
[00:17:10] Psychedelics for altered states.
[00:19:27] Microdosing LSD increases neuroticism; Study: Polito, Vince, and Richard J. Stevenson. "A systematic study of microdosing psychedelics." PloS one 14.2 (2019): e0211023.
[00:21:08] Jessica Bertram.
[00:23:04] Book: Keep the River on Your Right, by Tobias Schneebaum.
[00:27:30] Plants and animals are indistinguishable by some criteria; Diana Rodgers, RD interviews Andrew Smith on the Sustainable Dish Podcast.
[00:44:12] Mircea Eliade.
[00:45:00] Separation from the identity of having an illness.
[00:50:36] San Pedro cactus.
[00:55:31] John Ratey, MD; neuroplasticity through movement.
[00:56:14] A Book of Five Rings, by Miyamoto Musashi.
[00:59:14] Book: 12 Rules for Life: An Antidote to Chaos, by Jordan Peterson.
[01:04:00] Are psychedelics necessary?
[01:17:32] Ben House, PhD; Flo Retreat Center; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica.
|Nov 08, 2019|
CBD and Cannabinoids: Beneficial Plant Compounds or All Hype?
At the 2019 Ancestral Health Symposium, I managed to catch up with metabolism and fitness expert Mike T. Nelson, PhD. Mike was there presenting on a subject that many in the health space find both intriguing and confusing: cannabinoids and CBD. Really, who amongst us hasn’t wondered if using CBD will get us in hot water at the next work-related drug screening? And is it even legal?
On this podcast, Mike demystifies the terms bantered about when it comes to the cannabis plant. What exactly is the difference between hemp, THC, and CBD anyway? He cuts through the marketing hype and talks about the specific health conditions that respond best to cannabidiol (CBD). He also shares exactly how he uses it to prevent brain injury during extreme sports.
Here’s the outline of this interview with Mike T. Nelson:
[00:00:11] Mike’s Ancestral Health Symposium 2019 talk: Mike Nelson - CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? - AHS19.
[00:02:30] Charlotte's Web cannabidiol (CBD).
[00:03:33] FDA warning letters to CBD companies.
[00:03:43] Mislabeled CBD products (low CBD, high THC); Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3.
[00:04:06] Getting terms straight: Cannabis, hemp, CBD, THC, marijuana, and others.
[00:04:30] Cannabis found in 2700 year old grave in ancient China. Study: Russo, Ethan B., et al. "Phytochemical and genetic analyses of ancient cannabis from Central Asia." Journal of experimental botany 59.15 (2008): 4171-4182.
[00:09:40] Leonhart Fuchs cultivated cannabis sativa in 1542.
[00:09:52] Difficulty in differentiating between Sativa, Indica, and hybrid strains; Study: Schwabe, Anna L., and Mitchell E. McGlaughlin. "Genetic tools weed out misconceptions of strain reliability in Cannabis sativa: Implications for a budding industry." Journal of Cannabis Research 1.1 (2019): 3.
[00:13:20] Entourage effect; Study: Ben-Shabat, Shimon, et al. "An entourage effect: inactive endogenous fatty acid glycerol esters enhance 2-arachidonoyl-glycerol cannabinoid activity." European journal of pharmacology 353.1 (1998): 23-31.
[00:15:36] THC use associated with survival after traumatic brain injury (TBI); Nguyen, Brian M., et al. "Effect of marijuana use on outcomes in traumatic brain injury." The American Surgeon 80.10 (2014): 979-983.
[00:16:48] Animal studies support the use of cannabinoids for TBI: Maroon, Joseph, and Jeff Bost. "Review of the neurological benefits of phytocannabinoids." Surgical neurology international 9 (2018).
[00:17:55] CBD has a cerebroprotective effect; Study: Khaksar, Sepideh, and Mohammad Reza Bigdeli. "Intra-cerebral cannabidiol infusion-induced neuroprotection is partly associated with the TNF-α/TNFR1/NF-кB pathway in transient focal cerebral ischaemia." Brain injury 31.13-14 (2017): 1932-1943.
[00:19:11] Mike's pre-kiteboarding supplement regimen; Cerebroprotective effects of creatine; Study: Sullivan, Patrick G., et al. "Dietary supplement creatine protects against traumatic brain injury." Annals of neurology 48.5 (2000): 723-729.
[00:21:46] Pros and cons of CBD use. Safety: 1. Ahmed, Amir IA, et al. "Safety and pharmacokinetics of oral delta-9-tetrahydrocannabinol in healthy older subjects: a randomized controlled trial." European Neuropsychopharmacology 24.9 (2014): 1475-1482; 2. van den Elsen, Geke AH, et al. "Efficacy and safety of medical cannabinoids in older subjects: a systematic review." Ageing research reviews 14 (2014): 56-64.
[00:23:36] Cost of 300mg of Charlotte’s Web CBD Oil per day = $7.50/day.
[00:25:06] Rescuing energy metabolism in the brain; Podcast: The Latest Research on Exogenous Ketones and Other Performance Enhancers, with Brianna Stubbs, PhD.
[00:29:08] Effects of cannabidiol on cortisol; Study: Zuardi, A. W., F. S. Guimaraes, and A. C. Moreira. "Effect of cannabidiol on plasma prolactin, growth hormone and cortisol in human volunteers." Brazilian journal of medical and biological research= Revista brasileira de pesquisas medicas e biologicas 26.2 (1993): 213-217.
[00:31:19] CBD and sleep; Review of clinical trials: Kuhathasan, Nirushi, et al. "The use of cannabinoids for sleep: A critical review on clinical trials." Experimental and clinical psychopharmacology (2019).
[00:33:04] Top 3 potential uses for CBD: Sleep, head trauma, pain.
[00:35:10] THC and CBD for pain.
[00:37:01] Grasshopper for vaping tools.
[00:37:28] CBD oils.
[00:38:03] Vaping less harmful than cigarettes; Studies: 1. McNeill, Ann, et al. "Evidence review of e-cigarettes and heated tobacco products 2018." A report commissioned by Public Health England. London: Public Health England 6 (2018), 2. Walele, Tanvir, et al. "Evaluation of the safety profile of an electronic vapour product used for two years by smokers in a real-life setting." Regulatory toxicology and pharmacology 92 (2018): 226-238.
[00:40:30] CBD in beverages.
[00:42:26] Will CBD get you busted at work? THC amount might be much higher than the label indicates; Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3.
[00:47:03] CBD as an ergogenic aid. Review: Jorm, Anthony F., et al. "Gender differences in cognitive abilities: The mediating role of health state and health habits." Intelligence 32.1 (2004): 7-23.
[00:48:13] State-dependent memory.
|Nov 01, 2019|
Sleep To Win: How Navy SEALs and Other High Performers Stay on Top
Kirk Parsley, MD, inventor of Sleep Remedy, has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. A retired Navy SEAL, he is currently a performance consultant, helping others to achieve the highest quality of life possible while realizing their health, performance, and longevity goals.
In this interview, Greg Potter, PhD talks with Dr. Parsley about the critical role sleep plays in cognitive, emotional, and physical health. They discuss the best supplements to help with sleep and some good reasons to avoid pharmaceutical sleeping pills. “Doc” Parsley shares why he recently reformulated Sleep Remedy to be even more effective, not just for falling asleep but also staying asleep at night.
Here’s the outline of this interview with Kirk Parsley:
[00:00:08] Greg Potter’s previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and Morning Larks and Night Owls: the Biology of Chronotypes.
[00:00:28] Doc Parsley's previous podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.
[00:01:30] Book: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top, by Kirk Parsley.
[00:02:25] Sleep and the endocrine system.
[00:02:44] Karen R. Kelly, PhD; Research with Navy SEALs.
[00:05:36] Who should take supplements to improve sleep.
[00:10:06] History behind Sleep Remedy; the rationale for changing the formulation.
[00:20:21] Over the counter Melatonin can vary range from -83% to +478% of the labeled content. Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281.
[00:30:54] High doses of melatonin, chronically, could decrease receptor density.
[00:33:15] Sleep maintenance insomnia; Circadin (time release melatonin).
[00:33:36] Who benefits from Sleep Remedy?
[00:33:55] Sleeping pill use associated with earlier death; Study: Kripke, Daniel F. "Hypnotic drug risks of mortality, infection, depression, and cancer: but lack of benefit." F1000Research 5 (2016).
[00:34:30] The World Health Organization: Shift work is a type 2A carcinogen.
[00:38:53] Phosphatidylserine decreases adrenal hormones during intensive exercises; Studies: 1. Monteleone, Palmiero, et al. "Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men." European Journal of Clinical Pharmacology 42.4 (1992): 385-388. 2. Starks, Michael A., et al. "The effects of phosphatidylserine on endocrine response to moderate intensity exercise." Journal of the International Society of Sports Nutrition 5.1 (2008): 11.
[00:43:40] Using Sleep Remedy during jet lag.
[00:50:28] Magnesium: involvement in regulating sleep and wakefulness.
[00:51:25] Magtein (magnesium L-threonate).
[01:00:01] Blood testing to measure effects of improved sleep.
[01:01:12] Lumosity for neurocognitive testing.
[01:01:44] Sleep deprivation reduces Emotional Quotient (EQ); Studies: Van Der Helm, Els, Ninad Gujar, and Matthew P. Walker. "Sleep deprivation impairs the accurate recognition of human emotions." Sleep 33.3 (2010): 335-342; 2. Nota, Jacob A., and Meredith E. Coles. "Shorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking." Journal of behavior therapy and experimental psychiatry 58 (2018): 114-122; 3. Killgore, William DS, et al. "Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills." Sleep medicine 9.5 (2008): 517-526.
[01:03:02] Sleep deprivations causes contagious social withdrawal and loneliness; Study: Simon, Eti Ben, and Matthew P. Walker. "Sleep loss causes social withdrawal and loneliness." Nature communications 9.1 (2018): 3146.
[01:03:30] Effects of sleep deprivation on couples: Troxel, Wendy M. "It’s more than sex: Exploring the dyadic nature of sleep and implications for health." Psychosomatic medicine 72.6 (2010): 578.
[01:06:37] Kirk’s TEDx Talk: America's biggest problem | Kirk Parsley | TEDxReno.
[01:06:52] Peptides. Epitalon synthetic peptide.
[01:16:00] Sleep enhancing tips.
[01:20:50] Bed rocking improves deep sleep and memory; Study: Perrault, Aurore A., et al. "Whole-night continuous rocking entrains spontaneous neural oscillations with benefits for sleep and memory." Current Biology 29.3 (2019): 402-411.
[01:22:36] Doc Parsley’s website.
|Oct 25, 2019|
How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution
Our resident neurologist and banjo afficionado Josh Turknett, MD is back on the podcast with me to talk about the premise behind his Ancestral Health Symposium 2019 talk, How to Win at Angry Birds. It’s a paradigm for how best to approach health and performance and has far-reaching implications that will help you simplify efforts to optimise your health.
In this interview, Josh talks about his 4-quadrant model, a detector for finding a signal in the health noise. In an age where specialization and technology have become the norm and the next health trend is around the corner, it’s easy for the big picture to be obscured. Josh offers a model for prioritising interventions that will give you the greatest benefit with the least disruption.
Here’s the outline of this interview with Josh Turknett:
[00:00:44] Josh's 2019 AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm.
[00:00:57] Few significant advances in medical therapeutics.
[00:04:05] The parable of Angry Birds: Team Game Level vs. Team Source Code.
[00:09:35] Four-quadrant model. (Here’s my version of Josh’s talk - go to minute 11:34 for a visual of the 4-quadrant model.)
[00:12:49] First quadrant: Game-level supportive interventions (e.g., sleep, diet).
[00:14:09] Second quadrant: Game-level interventions that are exploitative or disruptive (extreme heat/cold, HIIT, mindfulness).
[00:15:16] Third quadrant: Source code level interventions that are supportive in nature (e.g., taking a supplement to correct a deficiency).
[00:16:45] Fourth quadrant - Source-code level interventions that are disruptive (e.g., pharmaceuticals).
[00:25:52] Learning to play anything: feedback loop.
[00:27:19] Malcolm Kendrick podcasts: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) 2. A Statin Nation: Damaging Millions in a Brave New Post-health World.
[00:28:43] Book: First Life: Discovering the Connections between Stars, Cells, and How Life Began, by David W. Deamer.
[00:31:40] Dale Bredesen.
[00:31:53] Book: The Four Tendencies, by Gretchen Rubin.
[00:32:36] The Intelligence Unshackled Podcast.
[00:34:44] First Do No Harm approach to education.
|Oct 18, 2019|
NBT People: Integrative Oncologist Stacy D’Andre, MD
Stacy D’Andre, MD is a board-certified internal medicine specialist and oncologist who sees patients at Sutter Health in Northern California. She is also a Principal Investigator for National Cancer Institute-sponsored oncology group clinical trials and studies supported by the Sutter Institute for Medical Research. She has authored numerous publications, book chapters, and abstracts on emerging treatment options for gynecologic and GI cancers. She has also been an NBT client for the last two years.
In this interview, Stacy and I talk about her recent switch to an integrative medicine approach to cancer treatment. She describes some of the progressive cancer therapies she uses in her practice, including lifestyle change, cannabis, and turkey tail mushrooms. She also shares several case studies in which integrative treatment strategies made the difference for her patients.
Here’s the outline of this interview with Stacy D’Andre:
[00:00:53] Background as an ice skater.
[00:06:06] Health problems: Keto diet, thyroid problems.
[00:10:00] Gut problems.
[00:10:23] Book: Essentialism: The Disciplined Pursuit of Less, by Greg KcKeown.
[00:10:43] The Institute for Functional Medicine (IFM).
[00:15:00] Book: Payoff: The Hidden Logic that Shapes Our Motivations, by Dan Ariely.
[00:18:05] Answers to, “Why do you think you got cancer?”
[00:19:19] Sutter Health.
[00:20:05] People with high fiber diet 5x more likely to respond to immunotherapy, while those taking probiotics do worse: Study: Spencer, Christine N., et al. "The gut microbiome (GM) and immunotherapy response are influenced by host lifestyle factors." (2019): 2838-2838.
[00:24:49] Dealing with stress at the source vs at the target.
[00:28:05] Synthetic vs natural cannabis.
[00:29:21] Chemovar profile (“strain” of cannabis) is critical for treating specific types of cancer. Study: Russo, Ethan Budd. "The Case for the Entourage Effect and Conventional Breeding of Clinical Cannabis: No “Strain,” No Gain." Frontiers in plant science 9 (2018): 1969.
[00:29:50] Cannabinoids effective in glioblastoma multiforme; Study: Twelves, Chris, et al. "A two-part safety and exploratory efficacy randomized double-blind, placebo-controlled study of a 1: 1 ratio of the cannabinoids cannabidiol and delta-9-tetrahydrocannabinol (CBD: THC) plus dose-intense temozolomide in patients with recurrent glioblastoma multiforme (GBM)." (2017): 2046-2046.
[00:31:29] Epidiolex, a high-CBD strain for the treatment of seizures in childhood epilepsy.
[00:34:22] THC vs. Cannabidiol (CBD).
[00:35:13] Terpenes - some are sedating, some are activating.
[00:35:34] Pinene - activating.
[00:36:41] Case study #1 - male with metastatic pancreatic cancer.
[00:38:43] Patient #1 - Slides (graph is on page 23).
[00:39:36] Metformin; HumanOS podcast: Does Metformin Block the Health Benefits of Exercise? Podcast with Ben Miller.
[00:40:28] Turkey Tail mushrooms improve natural killer cell function. Study: Torkelson, Carolyn J., et al. "Phase 1 clinical trial of Trametes versicolor in women with breast cancer." ISRN oncology 2012 (2012).
[00:41:04] Real Mushrooms.
[00:42:03] Book: Radical Remission: Surviving Cancer Against All Odds, by Kelly A. Turner, PhD.
[00:42:25] Meaning vs purpose.
[00:43:22] Book: The Power of Now, by Eckhart Tolle.
[00:44:23] Case study #2: Female with triple-negative breast cancer.
[00:45:36] Elevated bilirubin: Gilbert's syndrome; nutritional treatments.
[00:49:00] Case study #3: female with breast cancer.
[00:51:04] Case study #4: 75-year old female with breast cancer.
[00:51:59] Neuropathy and high B6; CBD for peripheral neuropathy.
[00:54:26] Methylmalonic Acid (MMA) test to assess for B12 deficiency.
[00:55:13] Case study #5: 59-year old female with recurrent uterine cancer.
[00:59:15] Anti-cancer properties of green tea and curcumin.
[01:02:08] Preventing cancer: diet, water, exercise, manage stress, sleep.
[01:02:57] Contaminants in drinking water as a contributor to cancer. Study: Evans, Sydney, Chris Campbell, and Olga V. Naidenko. "Cumulative risk analysis of carcinogenic contaminants in United States drinking water." Heliyon 5.9 (2019): e02314.
[01:03:31] Book: Why Zebras Don’t Get Ulcers, by Robert Sapolsky.
[01:05:49] Working within the existing health system.
[01:10:43] Work with Stacy at Sutter Health.
[01:12:56] Upcoming speaking engagements: (email Stacy for evites):
|Oct 11, 2019|
Food Lies and the Diet for Peak Human Performance
Brian Sanders is the filmmaker behind the documentary, Food Lies, and the host of the Peak Human Podcast. Brian’s background is in mechanical engineering and technology, and he’s driven to help others reverse chronic disease using ancestral health and wellness principles. Brian has recently partnered with a physician as a health coach and is building technology to help people communicate with their doctors, track their health, and implement a healthy diet.
In this podcast, Brian and I talk about his film, which touts the benefits of a nutrient-dense whole food diet and debunks myths about eating meat and saturated fat. We discuss the many aspects of his ancestral-health outreach, including his Nose to Tail farm that ships 100% grass-fed meat and the SAPIEN diet plan he makes freely available to everyone.
Here’s the outline of this interview with Brian Sanders:
[00:00:28] Brian's background; family health problems.
[00:02:17] Mark Sisson.
[00:03:21] Documentary: What the Health.
[00:03:55] Food in Hawaii.
[00:05:48] Weston A Price.
[00:11:03] Veganism in LA.
[00:15:26] Carnivore vs vegan as a business model.
[00:16:45] SAPIEN Diet.
[00:24:30] Calories do matter.
[00:26:35] Ted Naiman.
[00:27:09] Bioavailability of zinc from oysters when eating corn tortillas and beans: Solomons, Noel W., et al. "Studies on the bioavailability of zinc in man. II. Absorption of zinc from organic and inorganic sources." Journal of laboratory and clinical medicine (1979).
[00:31:35] Paul Saladino.
[00:32:15] Book: The Good Gut: Taking Control of your Weight, Your mood, and Your Long-Term Health, by Justin Sonnenburg.
[00:32:49] Gary Taubes.
[00:33:07] Bill Lagakos on animal fibre. Podcast with Bill: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology).
[00:34:59] Top priority: Get yourself fat adapted.
[00:36:54] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use.
[00:41:00] Dr. Gary Shlifer.
[00:41:25] Virta Health.
[00:44:48] Dr. Frank Mitloehner.
[00:45:55] Book: War on Carbs, by Mark Bell.
|Oct 04, 2019|
EMFs: Why You Should Care and What to Do
Nick Pineault is an investigative health journalist specializing in electromagnetic fields (EMFs) and their effects on human health. His mission is to spread awareness about the potential dangers of wireless technologies and work with industry and governments to find safe solutions. He has recently authored a book called The Non-Tinfoil Guide to EMFs and has developed a training course for health professionals and optimisers on how to dramatically reduce exposure and symptoms related to EMF radiation.
In this interview, Nick gives practical advice for mitigating exposure to EMFs without giving up the convenience of electronic devices. He shares simple adjustments you can make to keep EMFs from interfering with your sleep and your health and recommends specific tools and devices for managing, measuring and blocking unwanted radiation. Be sure to download this episode and put your device on Airplane Mode while you listen!
Here’s the outline of this interview with Nick Pineault:
[00:00:12] Nick’s book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology; Training course: Electrosmog RX: The EMF Health Solution.
[00:00:18] Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola.
[00:00:33] Electromagnetic Fields (EMF): Definition and controversy.
[00:09:51] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) (4/16/18) and A Statin Nation: Damaging Millions in a Brave New Post-health World.
[00:12:55] Faraday cage.
[00:14:26] Nick’s interview with Pawel Wypychowski.
[00:15:56] Podcast: How to Live Well in a High Tech World, with Cal Newport.
[00:19:31] 5th generation cellular network technology (5G).
[00:24:36] 6G Wireless Summit ‘19 in Finland.
[00:30:09] Article: Radiation concerns halt Brussels 5G development, for now.
[00:30:52] Simon Marshall, PhD on SEEDS; Podcast: Nudge Tactics for Performance and Health.
[00:31:48] Studies on EMF and melatonin: Touitou, Yvan, and Brahim Selmaoui. "The effects of extremely low-frequency magnetic fields on melatonin and cortisol, two marker rhythms of the circadian system." Dialogues in clinical neuroscience 14.4 (2012): 381.
[00:34:35] Geovital consultants.
[00:34:56] EMF effects on electroencephalogram (EEG) and Heart Rate Variability (HRV): 1. Gjoneska, Biljana, et al. "Brain Topography of Emf-Induced Eeg-Changes in Restful Wakefulness: Tracing Current Effects, Targeting Future Prospects." prilozi 36.3 (2015): 103-112; 2. McNamee, David Andrew, et al. "A literature review: the cardiovascular effects of exposure to extremely low frequency electromagnetic fields." International Archives of Occupational and Environmental Health 82.8 (2009): 919-933.
[00:38:26] Mitigating risk while streaming music and podcasts.
[00:39:17] Effects of using Bluetooth.
[00:44:22] Professor Dariusz Leszczynski's blog.
[00:48:15] Grounding your computer using 3-pin power cord.
[00:49:14] Create distance between you and your device. Roost stand.
[00:51:01] Managing your wifi; Ethernet.
[00:54:54] EMF Meters.
[00:59:33] A good meter for beginners: ENV RD-10
[01:02:26] Nick’s YouTube channel.
[01:04:30] Summary of practical steps.
[01:05:35] Putting wifi on a Christmas light timer.
[01:08:13] Nick’s website.
|Sep 26, 2019|
How to Optimise Your Gut Microbiome
Lucy Mailing is an MD/PhD student at the University of Illinois. She recently completed her PhD in Nutritional Sciences and continues to perform research on the impact of diet and exercise on the gut microbiome in states of health and disease. She has authored several peer-reviewed journal articles related to the microbiome and health and was recently named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition. Lucy has also been a staff research associate for the Kresser Institute for four years and writes about evidence-based gut health on her blog. She plans to begin medical school at the University of Illinois in 2020 after a year dedicated to writing and the launch of a gut-related startup.
In this podcast, Lucy discusses the most promising trends and research in gut health. She talks about the best and worst ways to test for GI problems and the effects of exercise intensity and diet change on the gut microbiota. She also challenges the notion that ketogenic and high-fat diets are bad for the gut, and explains why your SIBO breath test results might be inaccurate.
Lucy is a fine example of one of the many wonderful experts who have shaped NBT into what it is today—an online clinic helping athletes and likeminded people overcome chronic health complaints and improve performance. If you’re an athlete and you’ve been listening to the podcast for a while and you’re still struggling with your gut health, feel free to come to the front page where you’ll find a button to book a free starter session. During the session, we’ll take a look at your history and share how we’d work with you. We now have a variety of billing options, one of which will make sense for you.
Here’s the outline of this interview with Lucy Mailing:
[00:01:17] Becoming interested in the microbiome.
[00:07:49] Why the focus on the microbiome?
[00:08:25] Transplanted human microbiome into sterile mice, mice take on phenotype of donor; Study: Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism." Molecular psychiatry 21.6 (2016): 786.
[00:09:30] What does a healthy microbiome look like?
[00:15:06] Proteobacteria as a red flag that colonic epithelial cells are starving for energy. Study: Hughes, Elizabeth R., et al. "Microbial respiration and formate oxidation as metabolic signatures of inflammation-associated dysbiosis." Cell host & microbe 21.2 (2017): 208-219.
[00:21:17] Dietary recommendations: Microbiota accessible carbohydrates (term from Justin Sonnenberg).
[00:22:37] Preliminary evidence that reduced carbohydrate diet may be beneficial for people with inflammatory bowel disease; Study: Suskind, David L., et al. "Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease." Journal of clinical gastroenterology 52.2 (2018): 155.
00:23:42] Carnivore diet.
[00:27:59] Fecal microbiota transplant (FMT) from ketogenic mice; Study: Olson, Christine A., et al. "The gut microbiota mediates the anti-seizure effects of the ketogenic diet." Cell 173.7 (2018): 1728-1741.
[00:29:54] Autologous FMT restores the ecosystem after antibiotics: Study: Taur, Ying, et al. "Reconstitution of the gut microbiota of antibiotic-treated patients by autologous fecal microbiota transplant." Science translational medicine 10.460 (2018): eaap9489.
[00:31:17] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use.
[00:33:35] Taymount Clinic for FMT.
[00:35:40] Culture vs PCR.
[00:39:27] Diagnostic Solutions GI-MAP as a PCR DNA stool test.
[00:42:57] Dr. Bryan Walsh.
[00:43:33] Lucy's blog posts on SIBO breath testing: All about SIBO: Small Intestinal Bacterial Overgrowth, and What the latest research reveals about SIBO.
[00:43:41] A positive breath test may not be due to SIBO; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121.
[00:46:11] Individuals with SIBO may in fact have small intestinal dysbiosis; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 2012.
[00:48:00] What you can learn from a uBiome Explorer 16S test.
[00:54:17] Probiotics, prebiotics; Pomegranate husk powder.
[00:58:02] Response to prebiotics is highly individualized; Study: Venkataraman, A., et al. "Variable responses of human microbiomes to dietary supplementation with resistant starch." Microbiome 4.1 (2016): 33.
[00:59:50] Effects of exercise on the microbiome; Studies: 1. Allen, Jacob M., et al. "Exercise alters gut microbiota composition and function in lean and obese humans." Med Sci Sports Exerc 50.4 (2018): 747-757; 2. Allen, Jacob M., et al. "Voluntary and forced exercise differentially alters the gut microbiome in C57BL/6J mice." Journal of applied physiology118.8 (2015): 1059-1066; 3. Allen, J. M., et al. "Exercise training-induced modification of the gut microbiota persists after microbiota colonization and attenuates the response to chemically-induced colitis in gnotobiotic mice." Gut Microbes 9.2 (2018): 115-130.
[01:02:26] Research on the microbiome of marathoners; Study: 1. Zhao, Xia, et al. "Response of gut microbiota to metabolite changes induced by endurance exercise." Frontiers in microbiology 9 (2018): 765; 2. Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1.
[01:02:39] Lauren Petersen; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98. Our 2016 podcast with Lauren: The Athlete Microbiome Project: The Search for the Golden Microbiome.
[01:05:51] Find Lucy: NextGen Medicine.
|Sep 19, 2019|
The Need for Tribal Living in a Modern World
Ancestral health advocate and pioneer of Evolutionary Feminism Stephanie Welch is back on the podcast today. We met up at the Ancestral Health Symposium in San Diego, California in August where she gave a talk on gender-segregated housing as an alternative to the traditional nuclear family. Stephanie is dedicated to exploring the boundaries of relationships and sexuality, and she makes a compelling case for a living arrangement most of us have never considered.
In this podcast, Stephanie identifies the time in history that humans abandoned tribal living and gravitated to segregated nuclear families and sexual monogamy. She talks about the many ways this change has been a detriment to society, resulting in families and relationships lacking in social support and other basic human needs. She also offers solutions for re-establishing aspects of tribal living in a modern world.
Here’s the outline of this interview with Stephanie Welch:
[00:00:50] Stephanie's previous podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision.
[00:06:14] Ancestral Health Symposium videos - look for 2019 presentations to be posted in the next several months.
[00:06:24] Differences in male and female reproductive strategies.
[00:07:56] The need for a robust system of caretakers.
[00:09:41] Bruce Parry, documentary filmmaker, visits modern hunter-gatherers.
[00:10:21] The nuclear family vs. the tribe as a reproductive unit.
[00:12:56] Agriculture as a catalyst to dividing the tribe into nuclear family houses and sexual monogamy.
[00:15:40] Book: Against the grain, by James C. Scott.
[00:21:13] The things a domestic environment should provide: health, social relationships, growth.
[00:22:34] Julian Abel on NBT podcast: Building Compassionate Communities to Improve Public Health, and Michael Ruscio's podcast: The Importance of Community Interventions in Healthcare.
[00:27:59] The problem with living with a romantic partner.
[00:36:43] Challenging the convention of monogamy.
[00:43:06] Steps to take to move in this new direction.
[00:50:13] Our recent podcast with Malcolm Kendrick: A Statin Nation: Damaging Millions in a Brave New Post-health World. His first podcast with us in 2018: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead).
[00:52:00] What about gay people? An evolutionary perspective.
|Sep 10, 2019|
A Statin Nation: Damaging Millions in a Brave New Post-health World
Scottish doctor, writer, speaker, and outspoken cholesterol sceptic Malcolm Kendrick is back on the podcast this week. He continues to challenge the widespread use of statin medications, despite being targeted personally and professionally by those opposing his message. Since we last talked he has authored a new book, A Statin Nation: Damaging Millions in a Brave New Post-health World, elucidating his position against mainstream medicine’s rampant cholesterol-lowering tactics.
On this podcast, Dr. Kendrick describes in detail exactly what he believes drives the process of cardiovascular disease, informed from 35 years of research on the subject. He explains specifically why cholesterol has been misunderstood, and how medicine got it wrong. We discuss corruption in medical research and the money supporting the status quo, and Dr. Kendrick shares some of the best ways to avoid heart disease (which have little to do with diet!).
Here’s the outline of this interview with Malcolm Kendrick:
[00:00:07] Our first podcast with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead).
[00:00:30] Book: A Statin Nation: Damaging Millions in a Brave New Post-health World, by Dr. Malcolm Kendrick. His previous two books: Doctoring Data and The Cholesterol Con.
[00:02:00] Causes vs processes.
[00:03:40] History behind his journey and questioning authority.
[00:07:30] Articles written by Elspeth Smith.
[00:09:00] Karl Rokitansky’s paper discussing an alternative way of looking at CVD: A manual of pathological anatomy, Vol. 4. Day GE, trans. London: Sydenham Society, 1852:261; in print here.
[00:09:06] Rudolf Virchow, researcher who pointed to cholesterol in artery walls.
[00:10:55] Researcher Nikolai N. Anichkov: fed rabbits a high-cholesterol diet and cholesterol appeared in their arteries (sort of).
[00:12:07] Ancel Keys; blaming saturated fat.
[00:14:11] France - highest saturated fat consumption, lowest rate of CVD. Georgia - lowest sat fat consumption, highest rate of CVD. See graph, here.
[00:15:16] International Network of Cholesterol Skeptics (THINCS). Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401.
[00:16:50] Pleiotropic effects of statins.
[00:17:29] Movie: 12 Angry Men (1957).
[00:20:30] Robert Ross - response to injury hypothesis; Study: Ross, Russell, John Glomset, and Laurence Harker. "Response to injury and atherogenesis." The American journal of pathology 86.3 (1977): 675.
[00:20:40] TV show: Stranger Things.
[00:22:31] Infectious disease hypothesis.
[00:22:52] Analogy of rust in the paint of a car; Sickle Cell Disease as an example.
[00:27:12] 14-year old boy with Sickle Cell and atherosclerosis; Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18.
[00:28:57] Endothelial progenitor cells, produced in the bone marrow, discovered in 1997.
[00:29:31] Pig study of endothelial turnover: Caplan, Bernard A., and Colin J. Schwartz. "Increased endothelial cell turnover in areas of in vivo Evans Blue uptake in the pig aorta." Atherosclerosis 17.3 (1973): 401-417.
[00:31:48] Vitamin C's role in maintaining collagen and blood vessels.
[00:33:08] Lp(a) molecules - patching cracks in the artery walls.
[00:33:42] Depriving guinea pigs of vitamin C caused atherosclerosis; Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106.
[00:34:24] Linus Pauling - said CVD was caused by chronic low-level vitamin C deficiency.
[00:35:53] What else damages endothelial cells? Many things, including smoking, air pollution, high blood sugar, Kawasaki disease, sepsis/infection.
[00:43:30] Health benefits of sun exposure.
[00:44:26] Biomechanical stress (blood pressure) - atherosclerosis in arteries but not in veins.
[00:47:57] Things that interfere with repair: steroids, vascular endothelial growth factor (VEGF) inhibitors.
[00:55:00] The effects of stress on the cardiovascular system.
[00:57:55] Red blood cells are what brings cholesterol into blood clots.
[00:58:59] Cholesterol crystals in atherosclerotic plaques come from red blood cells. Study: Kolodgie, Frank D., et al. "Intraplaque hemorrhage and progression of coronary atheroma." New England Journal of Medicine 349.24 (2003): 2316-2325.
[01:00:55] Very low-density lipoproteins (VLDLs) are procoagulant; High-density lipoprotein (HDL) is anticoagulant.
[01:08:15] Cholesterol-lowering pharmaceuticals; Repatha. In the clinical trial, the total number of cardiovascular deaths was greater in the Repatha group than the placebo group. Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722.
[01:09:34] David Deamer, biologist and Research Professor of Biomolecular Engineering.
[01:10:05] Karl Popper, philosopher.
[01:10:28] Bradford Hill’s Criteria for Causation.
[01:13:52] Michael Mosley, BBC journalist.
[01:16:40] Statin denialism - an internet cult with deadly consequences?
[01:19:18] The money behind the statin and low-fat industries.
[01:20:06] Margarine; Trans-fatty acids, banned in several countries.
[01:24:37] The impact of food; The focus on food to the exclusion of other pillars of health.
[01:28:21] Avoiding internet attacks.
[01:32:00] ApoA-1 Milano. Original study: Nissen, Steven E., et al. "Effect of recombinant ApoA-I Milano on coronary atherosclerosis in patients with acute coronary syndromes: a randomized controlled trial." Jama 290.17 (2003): 2292-2300.
[01:33:05] The Heart Protection (HPS) Study in the UK: Heart Protection Study Collaborative Group. "MRC/BHF Heart Protection Study of cholesterol lowering with simvastatin in 20 536 high-risk individuals: a randomised placebo controlled trial." The Lancet 360.9326 (2002): 7-22.
[01:33:36] Scandinavian Simvastatin Survival Study (4S) Scandinavian Simvastatin Survival Study Group. "Randomised trial of cholesterol lowering in 4444 patients with coronary heart disease: the Scandinavian Simvastatin Survival Study (4S)." The Lancet 344.8934 (1994): 1383-1389.
[01:33:49] West of Scotland Coronary Prevention Study (WOSCOPS): Shepherd, James, et al. "Prevention of coronary heart disease with pravastatin in men with hypercholesterolemia." New England Journal of Medicine 333.20 (1995): 1301-1308.
[01:34:21] National Institute of Health’s ALLHAT-LLT trial: Officers, A. L. L. H. A. T. "Coordinators for the ALLHAT Collaborative Research Group: Major outcomes in moderately hypercholesterolemic, hypertensive patients randomized to pravastatin vs. usual care: the Antihypertensive and Lipid-Lowering Treatment to Prevent Heart Attack Trial (ALLHAT-LLT)." JAMA 288.23 (2002): 2998-3007.
[01:34:50] 2005 - Regulations guiding clinical trials changed.
[01:35:14] Negative antidepressant studies not published; Study: Turner, Erick H., et al. "Selective publication of antidepressant trials and its influence on apparent efficacy." New England Journal of Medicine 358.3 (2008): 252-260.
[01:37:11] Minnesota Coronary Experiment (MCE): Analysis of recovered data: Ramsden, Christopher E., et al. "Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)." bmj 353 (2016): i1246.
[01:39:44] Why Most Published Research Findings Are False: Ioannidis, John PA. "Why most published research findings are false." PLoS medicine 2.8 (2005): e124.
[01:39:55] Richard Horton, editor of the Lancet: half of what is published is not true: Horton, Richard. "Offline: What is medicine’s 5 sigma." Lancet 385.9976 (2015): 1380.
[01:41:11] The problem with reproducibility; a database of clinical trials that cannot be challenged or reproduced.
[01:46:01] Benefits that are major are obvious; no randomized clinical trial necessary.
[01:48:33] Preventing vs. screening.
[01:51:42] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance with physical therapist Zac Cupples.
[01:51:59] Analysis of women who died in various ways, examining breast tissue; found that a high % of women had what you could diagnose as breast cancer. Study: Bhathal, P. S., et al. "Frequency of benign and malignant breast lesions in 207 consecutive autopsies in Australian women." British journal of cancer 51.2 (1985): 271.
[01:53:34] Screening programs not associated with reduced CVD or death; Study: Krogsbøll, Lasse T., et al. "General health checks in adults for reducing morbidity and mortality from disease: Cochrane systematic review and meta-analysis." Bmj 345 (2012): e7191.
[01:54:26] Coronary Artery Calcium (CAC) scan. Podcast: Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk, with Ivor Cummins.
[01:54:46] Cardiologist Bernard Lown.
[01:58:38] People who had measles/mumps less likely to get CVD; Study: Kubota, Yasuhiko, et al. "Association of measles and mumps with cardiovascular disease: The Japan Collaborative Cohort (JACC) study." Atherosclerosis 241.2 (2015): 682-686.
[02:00:55] Life expectancy in US and UK is now falling.
[02:06:46] Physical health doesn't exist without social health and psychological health.
[02:07:40] Negative Twitter messages correlate with rates of heart disease; Study: Eichstaedt, Johannes C., et al. "Psychological language on Twitter predicts county-level heart disease mortality." Psychological science 26.2 (2015): 159-169.
[02:09:58] People who take statins believe they’re protected so they stop exercising. Study: Lee, David SH, et al. "Statins and physical activity in older men: the osteoporotic fractures in men study." JAMA internal medicine 174.8 (2014): 1263-1270.
[02:11:45] Simple changes: make friends, have good relationships, speak to your kids, exercise, eat natural food, sunshine.
[02:16:53] Blood sugar measurements following funny lecture vs. boring lecture; Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652.
[02:18:08] Dr. Malcolm Kendrick’s blog.
|Sep 02, 2019|
Real Food Initiatives for Public Health in the UK
Sam Feltham is the Director of the Public Health Collaboration in the UK, a nonprofit organization dedicated to improving the quality of public health education. The PHC coordinates campaigns and produces evidence-based reports for improving pressing health issues, such as obesity and diabetes, which are on the rise in the UK and worldwide. I met up with Sam at the Real Food Rocks Festival in July, a family event coordinated by the PHC to bring people together with music, fun, and of course, real food.
In this podcast, Sam and I discuss the current initiatives being pursued by the Public Health Collaboration, including training and deploying a nationwide team of volunteer ambassadors to inform and implement healthier decisions at a local level. We discuss some of the obstacles encountered in educating the public, and Sam shares some of his long-term goals for a healthier future.
Here’s the outline of this interview with Sam Feltham:
[00:00:09] Real Food Rocks Festival.
[00:02:25] The Public Health Collaboration (PHC).
[00:03:24] PHC Advisory Board members: Dr. David Unwin and Dr. Jen Unwin, Dr. Trudi Deakin.
[00:07:24] PHC Ambassadors Programme; currently 150 ambassadors across the country.
[00:08:58] Andy Bishop; reversed type-2 diabetes and now runs patient groups
[00:10:11] Current obstacles: perceived cost and the existing government guidelines.
[00:11:28] Sugar infographics, endorsed by National Institute for Health and Care Excellence (NICE).
[00:12:48] The value of educating in small groups instead of individual sessions.
[00:18:08] People under significant financial stress are 13 times more likely to have a heart attack. Study: Rosengren, Annika, et al. "Association of psychosocial risk factors with risk of acute myocardial infarction in 11 119 cases and 13 648 controls from 52 countries (the INTERHEART study): case-control study." The Lancet 364.9438 (2004): 953-962.
[00:20:37] Influencing food policy; Real Food Lifestyle dietary guidelines.
[00:21:49] Tom Watson, deputy of the Labour Party.
[00:23:55] Type 2 diabetes is currently 10% of the NHS budget.
[00:26:29] War on Plastic show on BBC One.
[00:27:32] The grocery store sugar-laden rat run.
[00:32:00] Distributed food network.
[00:34:01] Getting people into the system before they have health problems.
[00:35:14] Changing the standards for hypertension in 2017.
[00:41:26] How to become an ambassador; phcuk.org/ambassadors.
|Aug 27, 2019|
Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk
Engineer, podcaster, author and speaker Ivor Cummins is back on the podcast today to talk about a topic that could save your life or the life of someone you love. Coronary Artery Calcium (CAC), a direct measure of arterial calcification obtained with a CT scan, is gaining respect as the best predictor of cardiovascular events. Indirect risk factors - like LDL cholesterol, though beloved by the medical establishment, pale in comparison.
Today Ivor talks about what really causes cardiovascular disease and how best to assess your risk. He discusses the science that supports the use of CAC to identify those most at risk - and by doing so, they can take steps to slow, stop or even reverse disease progression. Further validating Ivor’s work, the American College of Cardiology and the American Heart Association are now formally recommending the CAC for middle-risk patients. As if that wasn’t enough, getting a CAC scan is affordable and probably available near you.
Here’s the outline of this interview with Ivor Cummins:
[00:00:03] Real Food Rocks Festival.
[00:01:33] Prevalence and severity of cardiovascular disease (CVD).
[00:02:19] Decline in CVD between 70s and 90s: Roger, Véronique L., et al. "Time trends in the prevalence of atherosclerosis: a population-based autopsy study." The American journal of medicine110.4 (2001): 267-273. Rates of CVD from 1990-2013: O’Rourke, Kevin, et al. "Cardiovascular disease worldwide, 1990-2013." Jama 314.18 (2015): 1905-1905.
[00:02:39] Causes of CVD.
[00:05:27] Glycocalyx; Study: Noble, M. I. M., A. J. Drake-Holland, and H. Vink. "Hypothesis: arterial glycocalyx dysfunction is the first step in the atherothrombotic process." QJM: An International Journal of Medicine 101.7 (2008): 513-518.
[00:07:07] Glucose spikes causing damage to glycocalyx; Study: Nieuwdorp, Max, et al. "Loss of endothelial glycocalyx during acute hyperglycemia coincides with endothelial dysfunction and coagulation activation in vivo." Diabetes 55.2 (2006): 480-486.
[00:07:49] Glycolyx thinning at arterial branch points become regions of atherogenic risk; Study: Gouverneur, Mirella, et al. "Vasculoprotective properties of the endothelial glycocalyx: effects of fluid shear stress." Journal of internal medicine259.4 (2006): 393-400.
[00:08:11] Potential autoimmune component to CVD.
[00:09:59] Know your risk. Coronary Artery Calcium (CAC) scan.
[00:10:52] Widowmaker movie.
[00:12:07] Rivers Hospital in UK.
[00:15:15] An 80-year old with a low score is 20x less likely to have a cardiac event in the next 10 yrs than a 50 yr old with a high score. Study: Tota-Maharaj, Rajesh, et al. "Association of coronary artery calcium and coronary heart disease events in young and elderly participants in the multi-ethnic study of atherosclerosis: a secondary analysis of a prospective, population-based cohort." Mayo Clinic Proceedings. Vol. 89. No. 10. Elsevier, 2014.
[00:17:34] Interpreting and understanding CAC results.
[00:20:03] Value of understanding your cholesterol levels.
[00:22:17] COURAGE trial: Boden, William E., et al. "Optimal medical therapy with or without PCI for stable coronary disease." New England journal of medicine 356.15 (2007): 1503-1516. ORBITA trial: Al-Lamee, Rasha, et al. "Percutaneous coronary intervention in stable angina (ORBITA): a double-blind, randomised controlled trial." The Lancet391.10115 (2018): 31-40.
[00:25:47] Why isn't the medical establishment using the CAC scan to assess for CVD?
[00:26:05] CAC threatens to interfere with cath lab income, gets shut down.
[00:28:39] Getting your score back to zero.
[00:28:44] Feature documentary: Heart of the Matter.
[00:29:48] Heinz Nixdorf Recall study: Mahabadi, Amir A., et al. "The Heinz Nixdorf Recall study and its potential impact on the adoption of atherosclerosis imaging in European primary prevention guidelines." Current atherosclerosis reports 13.5 (2011): 367.
[00:31:54] Physiological perspective on how CAC can possibly reverse.
[00:33:45] Hyperbolic discounting; Podcast: Nudge Tactics for Performance and Health with Simon Marshall, PhD.
[00:35:21] Half-hour Extra Time documentary (at the top of the page).
[00:35:35] Cardiologist Dr. Scott Murray, president of the British Association for Cardiovascular Prevention and Rehabilitation (BACPR).
[00:38:53] How to spread the word about getting scanned.
[00:39:49] The Fat Emperor podcast; Episode 32: Myopia and Eye Problems: How to Resolve via Resolution of Root Causes.
[00:40:11] Robert Lustig, MD.
[00:41:16] LDL Cholesterol not a good predictor of actual calcification (CAC); Study: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression." Medical hypotheses 73.4 (2009): 596-600.
[00:42:44] Assessing your health between CAC scans: blood tests, CIMT (carotid-intima-media thickness).
[00:45:53] Find a scan centre near you. Note: Also try Googling your city/state and “heart scan”.
[00:46:37] If you enjoy this podcast, listen to his first podcast with us in March 2018: How Not to Die of Cardiovascular Disease. You can also check out Ivor’s book, Eat Rich, Live Long and his YouTube channel.
|Aug 20, 2019|
Nutritional Ketosis and Guided Behavior Change to Reverse Type 2 Diabetes
James McCarter, MD, PhD. is a researcher and author of over 60 scientific publications and patents. He recently led research and clinical operations for San Francisco-based Virta Health, a nationwide medical provider that delivers the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery. Dr. McCarter recently directed the Virta - Indiana University Health clinical trial demonstrating reversal of diabetes using nutritional ketosis and guided behavior change. This trial has resulted in changes to the American Diabetes Association Standards of Care and consensus statement on nutrition in 2019, reflecting the benefit of low-carbohydrate diets.
In this podcast, James discusses the results that have emerged from this research and the incredible outcomes Virta is demonstrating in helping people reverse their type-2 diabetes and improve cardiac risk markers. He also talks about the five facets of treatment behind Virta’s success, and the business model they employ to make treatment more widely available.
Here’s the outline of this interview with Jim McCarter:
[00:00:19] Two-year clinical trial: Athinarayanan, Shaminie J., et al. "Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-year Non-randomized Clinical Trial." Frontiers in endocrinology 10 (2019): 348.
[00:00:23] Virta Health.
[00:01:09] Type 2 Diabetes (T2D) affects 30 million people in the US, 400 million worldwide.
[00:02:24] Long term complications of T2D.
[00:04:16] Ketogenic diet: Getting people off the glucose rollercoaster.
[00:08:47] Setting up the clinical trial; Sarah Hallberg, DO, MS, Virta Medical Director.
[00:10:46] 5 facets to treatment: In-house medication management, health coaching, nutrition behavior change education, biometric feedback, online community.
[00:16:05] Podcasts with Doug Hilbert: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap.
[00:16:54] Doug Hilbert’s AHS talk 2018: AHS18 Douglas Hilbert - Virta 1 Year Clinical Trial Results/Patient Outcomes.
[00:18:13] Adherence to the program: 74% of patients completed 2 years of the trial.
[00:18:26] Blog post: Top 10 Keto Myths Debunked After 150,000 Days of Patient Care.
[00:20:30] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD.
[00:21:20] Ketone metabolism: beta-hydroxybutyrate, acetoacetate and acetone.
[00:23:05] Beta-hydroxybutyrate as an histone deacetylase (HDAC) inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.
[00:24:10] Higher levels of ketones correlate with greater reductions of hemoglobin A1c and greater weight loss.
[00:24:29] Ken Ford, Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford (ketone signaling is discussed at minute 54:20).
[00:25:58] Kaiser study on diabetes remission rates: Karter, Andrew J., et al. "Incidence of remission in adults with type 2 diabetes: the diabetes & aging study." Diabetes Care 37.12 (2014): 3188-3195.
[00:29:09] Readout: creating less invasive ways for measuring metabolic markers.
[00:31:55] Non-scale victories (NSV).
[00:32:56] Ashley Mason podcasts: Paleo Psychology with Ashley Mason PhD and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems.
[00:33:22] Elimination of drugs that cause hypoglycemia (e.g., sulphonylureas).
[00:34:13] Common pitfalls: Electrolytes.
[00:37:46] Myth: Keto causes diabetic ketoacidosis.
[00:38:50] Improvements in cardio risk markers; Study: Bhanpuri, Nasir H., et al. "Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study." Cardiovascular diabetology 17.1 (2018): 56.
[00:44:25] Dave Feldman on The Fat Emperor Podcast with Ivor Cummins: LDL and All-Cause Mortality - Does Cholestesterol Kill You?; Related NBT podcasts: How to Drop Your Cholesterol, with Dave Feldman, and How Not to Die of Cardiovascular Disease, with Ivor Cummins.
[00:51:04] Virta's value-based business model.
[00:54:13] Navigating difficult food environments.
[01:01:43] Cardiovascular effects of GLP-1 agonist and SGLT2 inhibitor drugs; Studies: Busch, Robert S., and Michael P. Kane. "Combination SGLT2 inhibitor and GLP-1 receptor agonist therapy: a complementary approach to the treatment of type 2 diabetes." Postgraduate medicine 129.7 (2017): 686-697, and DeFronzo, Ralph A. "Combination therapy with GLP‐1 receptor agonist and SGLT2 inhibitor." Diabetes, Obesity and Metabolism 19.10 (2017): 1353-1362.
[01:02:13] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD.
|Aug 12, 2019|
NBT People: Mark Alexander
Mark Alexander is an electronics engineer and technology consultant living in San Francisco. He’s been a member of our Elite Performance Program over the past two years, and in that time we’ve seen him overcome health obstacles that were inhibiting his training and quality of life, including mould exposure, heavy metals, and gut pathogens.
In this podcast, Mark and I discuss his health journey, including the lab tests, coaching, and tools that made the biggest difference for him. He describes the game-changing protocols that helped him gain 6 pounds of muscle mass in 6 months without changing his training. Mark also shares about the major personal and professional shifts he’s made over the past two years, including leaving his engineering job to pursue more fulfilling work and life experiences.
Here's the outline of this interview with Mark Alexander:
[00:03:48] Mark's background.
[00:07:14] Going through the NBT Elite Performance Program.
[00:08:53] Book: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, by Tim Ferriss.
[00:09:15] Working with a functional medicine doctor; food sensitivities.
[00:12:24] Gut pathogen whack-a-mole.
[00:17:24] Heavy metal testing; Quicksilver Scientific.
[00:18:02] Clearlight Sanctuary 2 Sauna.
[00:18:24] Bryan Walsh Detox program.
[00:21:55] Mold Exposure; Great Plains mycotoxin test.
[00:25:34] Cholestyramine to bind mycotoxins.
[00:26:28] Video: Dr. Gordon at the Ancestral Health Symposium: Mycotoxin Illness: The Great Impostor.
[00:27:42] Supplements vs food for nutrition.
[00:30:02] Gymnastic Bodies program.
[00:30:16] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching.
[00:35:56] How work was affecting Mark's health.
[00:38:56] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott.
[00:39:15] Working with people: mindset vs. techniques.
[00:40:37] Tranquil Wisdom Insight Meditation.
[00:42:28] The Tide Turners Workshop.
[00:43:21] Cal Newport Podcast: How to Live Well in a High Tech World.
[00:44:19] Passion for helping others.
[00:49:44] What's next for Mark; ketogenic ice cream.
[00:50:41] Eating clean while travelling.
|Aug 02, 2019|
How to Optimise Nutrition for Postpartum Recovery
Lily Nichols, RDN, CDE is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, author and researcher, specializing in evidence-based prenatal nutrition and exercise. She’s been with us on the podcast before, discussing her bestselling books, Real Food for Gestational Diabetes and Real Food for Pregnancy.
Lily joins us on this podcast to talk about postpartum nutrition and healing, including nose-to-tail eating, carbohydrate restriction, and supporting mom’s recovery and energy needs after the baby arrives. We discuss nutrient requirements for new moms, and factors that affect readiness to resume work and exercise. Lily also shares details about her new webinars on postpartum recovery and nutrition at the Women’s Health Nutrition Academy.
Here’s the outline of this interview with Lily Nichols:
[00:02:40] Environmental mismatches.
[00:03:19] Preparing for postpartum.
[00:06:11] Preparing new moms for what to expect.
[00:08:53] Book: Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition, by Lily Nichols.
[00:10:24] Appropriate postpartum activities, from an ancestral health perspective.
[00:11:20] Katy Bowman.
[00:15:40] The role of nutrient depletion in postpartum recovery.
[00:16:12] Supporting connective tissue and collagen.
[00:17:34] Nose-to-tail in traditional postpartum meals.
[00:19:34] Postpartum energy needs.
[00:27:41] Measuring micronutrient status: what and when to test.
[00:29:28] Risk of anemia 75x higher for women who lost 1000mL of blood at delivery.
[00:33:31] Increased MCTs in the breast milk when mothers eat carbohydrates. Study: Read, W. W. C., PHYLLIS G. LUTZ, and ANAHID TASHJIAN. "Human milk lipids: II. The influence of dietary carbohydrates and fat on the fatty acids of mature milk. A study in four ethnic groups." The American journal of clinical nutrition 17.3 (1965): 180-183.
[00:33:40] Dietary MCTs get passed through breast milk; Study: Francois, Cindy A., et al. "Acute effects of dietary fatty acids on the fatty acids of human milk." The American journal of clinical nutrition 67.2 (1998): 301-308.
[00:34:36] Carbohydrate restriction during lactation.
[00:37:35] Better insulin sensitivity in early postpartum period.
[00:41:03] Gestational diabetes.
[00:44:35] Ayla Barmmer.
[00:45:06] All available courses.
[00:47:15] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary.
[00:49:29] Lily’s Blog.
|Jul 28, 2019|
Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance
Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples has a passion for human anatomy and helping people meet their health and performance goals. He excels at providing individualized treatment through rehab, training, nutrition, sleep, stress management, and sports science. What’s amazing to me is that he does online consultation, and helped me fix my chronic back pain by video conference!
On this podcast, Zac and I discuss his approach to working with clients and mentoring other practitioners. He talks about some of his assessment methods and strategies for helping people reduce pain while getting remarkable health and performance results. He shares simple breathing techniques that helped me tremendously and discusses some tried-and-true methods for improving client adherence with daily exercises.
Here’s the outline of this interview with Zac Cupples:
[00:00:52] How Zac got into physical therapy.
[00:02:04] Book: Bad Science: Quacks, Hacks, and Big Pharma Flacks, by Ben Goldacre.
[00:03:19] Physical Therapist Bill Hartman.
[00:05:48] Shawn Baker; Podcast: Life at the Extremes: Fueling World-class Performance with a Carnivore Diet.
[00:06:25] Working with NBA basketball players.
[00:10:23] Dr. Bryan Walsh.
[00:11:36] Sleep as a keystone behaviour; Ashley Mason podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems.
[00:13:43] The effect of sleep on performance; Zac’s post: He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation.
[00:15:53] Fixing pain.
[00:21:01] Assessing movement.
[00:22:02] Variability in movement positively associated with health and performance. Study: Stergiou, Nicholas, and Leslie M. Decker. "Human movement variability, nonlinear dynamics, and pathology: is there a connection?." Human movement science 30.5 (2011): 869-888.
[00:22:16] Study of javelin throwers: Bartlett, Roger, Jon Wheat, and Matthew Robins. "Is movement variability important for sports biomechanists?." Sports biomechanics 6.2 (2007): 224-243.
[00:24:26] Doing assessments remotely/online.
[00:27:13] NBT Head of Strength and Conditioning, Zach Moore; Podcast: Overcoming Adversity and Strength Coaching.
[00:27:37] Pain vs. tissue damage.
[00:30:30] Book: Back Mechanic by Stuart McGill.
[00:31:06] Harvard Health article: Babying your back may delay healing.
[00:34:21] Consulting with Zac on my chronic lower back pain.
[00:39:29] Using the anal sphincter to tilt the pelvis.
[00:43:35] Breathing for 3D expansion of the body; Video: “Stacking” the Ribcage on top of the Pelvis.
[00:45:55] Influencing client behaviour to ensure follow-through.
[00:55:11] Minimal effective dose.
[00:59:55] Comparing recovery postures; Study: Michaelson, Joana V., et al. "Effects of Two Different Recovery Postures during High-Intensity Interval Training." Translational Journal of the American College of Sports Medicine 4.4 (2019): 23-27.
[01:01:47] Zac’s website.
[01:02:08] Human Matrix Seminars.
[01:05:40] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. Podcast: How to Live Well in a High Tech World, with Cal Newport.
|Jul 21, 2019|
How to Live Well in a High Tech World
Cal Newport is a computer science professor at Georgetown University and the author of 6 books, including New York Times bestseller Digital Minimalism. His writing focuses on the impact of new technology and social media on our ability to be productive and lead satisfying lives. Not surprisingly, his research suggests we’re becoming less connected and getting less done as technology permeates every moment of our day.
For this podcast, I got to sit down face to face with Cal to discuss his ideas on digital minimalism. He describes how big business has manipulated us into constantly checking our phones, and is now profiting off of our attention. We discuss the consequences of pervasive technology, and the damaging effect it can have on our drive to create and connect with others in meaningful ways. Fortunately, Cal also has a solution for turning your attention back to the things that really matter.
Here’s the outline of this interview with Cal Newport:
[00:00:35] Cal's background.
[00:02:18] Book: So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love, by Cal Newport.
[00:02:54] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport.
[00:03:43] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport.
[00:04:42] Brad Stulberg; Podcast featuring Brad; Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness.
[00:05:39] Book: Steve Jobs by Walter Isaacson.
[00:06:37] The myth of preexisting passion.
[00:07:50] We didn't sign up for this.
[00:08:32] Why we’re always looking at our phones.
[00:12:26] Social media as an arms race for your attention.
[00:13:56] Evolutionary psychology; attention engineers.
[00:15:52] Effects of intermittent reinforcement on behavior and dopamine.
[00:16:47] Video: Dopamine Jackpot! Sapolsky on the Science of Pleasure.
[00:19:01] Digital hoarding.
[00:24:17] Digital decluttering: Stepping away from optional personal technology for 30 days.
[00:26:29] Book: The Curious Incident of the Dog in the Night-time by Mark Haddon.
[00:28:27] Boredom as a drive that gets us to do things that have meaning and value.
[00:32:24] Book: Loneliness: Human Nature and the Need for Social Connection, by John Cacioppo.
[00:33:11] Book: Lead Yourself First: Inspiring Leadership Through Solitude, by Raymond M. Kethledge and Michael S. Erwin.
[00:38:58] Connection vs communication.
[00:46:30] The effects of technology on biology.
[00:48:55] Digital Declutter Experiment for 30 days: step away, you get back in touch with what matters, use that as the foundation for very carefully rebuilding your digital life.
[00:53:44] Conversation office hours.
[00:57:46] Craftsman's approach to deciding whether or not to use a tool.
[01:02:18] Article: Neuroscientists can predict decisions 11 seconds before we make them, based on this study: Koenig-Robert, Roger, and Joel Pearson. "Decoding the contents and strength of imagery before volitional engagement." Scientific reports9.1 (2019): 3504.
[01:02:45] Will this have any impact? What's next?
[01:05:31] Apple Screen Time reports.
[01:08:30] Upcoming book: A World Without Email (tentative title).
[01:15:15] Cal's website.
|Jul 11, 2019|
A Stop on the Functional Medicine (+Family) Tour
It’s not often I have the opportunity to interview Dr. Bryan Walsh in person, but I managed to pull him aside for a quick chat during his Functional Medicine (+ Family) Tour stop in Santa Clara, CA last weekend. As expected, the course was full of little-known actionable information that health practitioners can use with their clients before resorting to expensive advanced lab testing.
In this podcast, Bryan talks about seeing past the marketing and hype that comes alongside new trends in health science. We discuss the wisdom of spending less time consuming new information and instead mining tried-and-true blood chemistry markers for clues to cellular dysfunction. Bryan is sitting on a goldmine of information collected through years of meticulous research. There are only 4 stops left on his tour - I highly recommend grabbing yourself a spot before they sell out!
Here’s the outline of this interview with Bryan Walsh:
[00:02:00] How the Functional Medicine tour came about.
[00:04:30] Bryan’s Wellness FX videos.
[00:06:20] Knowledge vs. wisdom.
[00:08:16] Mental shortcuts and getting back to the basics.
[00:14:01] What’s the rationale for advanced lab testing?
[00:15:42] The time-consuming research behind developing optimal reference ranges.
[00:17:23] Organizing research papers; Zotero.
[00:18:49] Does the body know what it's doing? Pathology vs. defence mechanism.
[00:21:13] Digging deeper to understand why a certain lab value might be off (e.g., vitamin D).
[00:23:53] Keeping up with changing science.
[00:25:21] Levels of organization.
[00:26:44] Considering everything that contributes to healthy cells.
[00:27:08] Who the weekend is for: any practitioner who sees patients or clients.
[00:28:39] Sign up to attend one of the remaining stops on the tour: metabolicfitnesspro.com.
|Jul 05, 2019|
Nudge Tactics for Performance and Health
I’ve recently taken the new course created by Performance Psychologist Simon Marshall, PhD called Nudge Tactics for Health Coaching. He’s leveraging new behavioural science on how people make decisions about their health. Turns out scaring people or educating them is not enough to overcome the difficulty inherent in adopting healthier habits.
On this podcast Simon discusses the latest strategies that actually work when it comes to persuading, nudging, and motivating people (or yourself) to overcome self-sabotage and create better habits. He introduces the SEEDS method - a system of adopting up to 15 teeny tiny behaviours, and then self-monitoring and reviewing progress. He also describes a powerful way to cope with catastrophic thinking when things inevitably go wrong, so you can stay on track.
Here’s the outline of this interview with Simon Marshall:
[00:00:09] Simon’s new course: Nudge Tactics for Health Coaching. A Health & Wellness Coach’s guide to the science of behavioral economics.
[00:00:36] The science of decision making.
[00:02:10] Behavioral economics.
[00:04:09] Symptoms and behaviours that could be helped by behavioural economics.
[00:05:16] Hyperbolic discounting: Our relationship with reward depends in part on how close the reward is to us at that time.
[00:06:19] Commitment vs. motivation to change.
[00:07:20] Old versions of behaviour change: Scaring people, education-based approaches.
[00:10:18] The intention-behaviour relationship.
[00:12:23] Libertarian paternalism.
[00:13:38] Psychological needs theory: People's needs must be respected (autonomy, competence, and relatedness).
[00:15:49] Stages of change model; Precontemplators: the proud couch-potatoes.
[00:18:31] Dr. Tommy Wood’s Highlights email on sunscreen being a terrible idea.
[00:20:52] Professor Susan Michie from UCL; Behavior Change Taxonomy: Michie, Susan, et al. "The behavior change technique taxonomy (v1) of 93 hierarchically clustered techniques: building an international consensus for the reporting of behavior change interventions." Annals of behavioral medicine 46.1 (2013): 81-95.
[00:22:29] The most potent strategies: Self-monitoring, setting goals and reviewing.
[00:25:27] The science of self-control: Friese, Malte, et al. "Does self-control training improve self-control? A meta-analysis." Perspectives on Psychological Science 12.6 (2017): 1077-1099.
[00:26:00] The original marshmallow study: Mischel, Walter, and Ebbe B. Ebbesen. "Attention in delay of gratification." Journal of Personality and Social Psychology 16.2 (1970): 329. Details and follow up studies described here.
[00:26:52] Book: Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister and John Tierney.
[00:33:18] Stroop effect.
[00:34:07] Book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, by Alex Hutchinson.
[00:37:28] Recent attempt to replicate the marshmallow study: Watts, Tyler W., Greg J. Duncan, and Haonan Quan. "Revisiting the marshmallow test: A conceptual replication investigating links between early delay of gratification and later outcomes." Psychological science 29.7 (2018): 1159-1177.
[00:38:43] SEEDS: Sleep, Exercise, Eating, Drinking and Stress management.
[00:40:09] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear.
[00:40:43] How the SEEDS method works.
[00:44:14] Always do less than you want to.
[00:47:18] Traffic light system: a remedy for catastrophic thinking.
[00:54:15] SEEDS Journal.
[00:55:53] Sign up for the challenge and pick some SEEDS.
|Jun 28, 2019|
How to Treat Hashimoto’s using the Autoimmune Protocol
Functional medicine physician Rob Abbott, MD is back on the podcast this week. Since he was with us last year his career and practice has evolved in exciting ways. While seeing patients at Resilient Roots Functional and Evolutionary Medicine in Charlottesville, Virginia, he is also the medical advisor at Autoimmune Wellness and is conducting collaborative research with founders Angie Alt and Mickey Trescott.
Today Rob talks about the results of his recently published pilot study of the Autoimmune Protocol (AIP) diet for women with Hashimoto’s Thyroiditis. He describes the crowdfunding that made the research possible, the tools and supports they used with the participants, and the dramatic results found at the end of 10 weeks.
Here’s the outline of this interview with Rob Abbott:
[00:00:08] Rob's previous podcast: How to Become a Functional Medicine Doctor.
[00:02:23] Autoimmune Protocol (AIP) Diet.
[00:06:18] Study on AIP for Inflammatory Bowel Disease: Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for Inflammatory Bowel Disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060.
[00:07:12] Angie Alt's SAD to AIP in SIX.
[00:09:00] Crowd-funding research.
[00:13:10] Rob Abbott and Adam Sadowski on the 30/30 Health Podcast.
[00:16:20] Study design and questions they set out to answer; Patient-Oriented Evidence that Matters (POEM).
[00:20:02] Quality of life questionnaire, SF-36.
[00:20:19] Medical Symptoms Questionnaire (MSQ).
[00:20:55] The study participants.
[00:24:45] How support was delivered during the study.
[00:32:23] The study results.
[00:39:36] Graph of hs-CRP (figure 6 from study).
[00:41:50] The most surprising results.
[00:44:14] Are we putting too much stock in thyroid antibodies as a measure of health?
[00:47:20] Tommy Wood, MD on thyroid autoantibodies.
[00:50:28] Specific Carbohydrate Diet.
[00:52:40] Angie's quarterly SAD to AIP in SIX Program starts in September.
[00:53:01] Lucy Mailing.
[00:53:54] 2019 Ancestral Health Symposium, San Diego, CA.
[00:55:24] Resilient Roots: Functional and Evolutionary Medicine is our full name of the clinic, along with Nutritionist Ryan Hall.
[00:58:07] Crowdfunding for the next study: Eczema-Psoriasis and AIP.
|Jun 20, 2019|
Life at the Extremes: Fueling World-class Performance with a Carnivore Diet
Dr. Shawn Baker is an orthopaedic surgeon, athlete, and an advocate of a carnivore diet. Shawn has a rich history in sport: playing semi-professional rugby in New Zealand, competing in and winning Strongman competitions, and setting records as a powerlifter and Highland Games Masters World Champion. In the meantime, he also climbed the ranks as an officer in the US Air Force, conducting surgeries under pressure in war zones of Afghanistan.
In this podcast, Shawn and I discuss his athletic and military background, and his current athletic passion: Concept2 rowing, in which he has repeatedly broken world records. Shawn talks about his choice to excel at sport without the use of performance-enhancing drugs. He also makes a compelling case for the health and performance benefits of eating zero-carb, offering many examples from anthropological data that suggest man evolved to eat meat.
Here’s the outline of this interview with Shawn Baker:
[00:00:43] The Human Performance Outliers Podcast.
[00:01:23] Shawn's background: Rugby and moving to New Zealand.
[00:07:02] Joining the US Air Force and becoming an orthopaedic surgeon.
[00:14:17] Hardware used in orthopaedic surgery; risks of infection.
[00:18:03] The rise of chronic disease in orthopaedics.
[00:25:59] Strongman Competitions.
[00:28:01] On not using drugs to maximize performance.
[00:31:13] Concept2 Rowing.
[00:34:04] Shawn's YouTube channel.
[00:34:49] Dietary recommendations for patients.
[00:37:37] Carnivore Diet.
[00:38:51] The downsides of eating vegetables for some people; oxalates.
[00:40:08] Vilhjalmur Stefansson and Karsten Anderson ate exclusively meat diet at Bellevue Hospital; Study: Tolstoi, Edward. The effect of an exclusive meat diet lasting one year on the carbohydrate tolerance of two normal men. Waverly Press, Incorporated, 1929.
[00:40:42] Dr. Gary Fettke, Australian orthopaedic surgeon.
[00:41:53] Hormesis and plant compounds - When does the negative outweigh the positive?
[00:49:35] George Diggs.
[00:50:57] Plant foods containing carcinogens; Study: Ames, Bruce N., Margie Profet, and Lois Swirsky Gold. "Dietary pesticides (99.99% all natural)." Proceedings of the National Academy of Sciences87.19 (1990): 7777-7781.
[00:55:21] Minimalists podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems.
[00:58:41] Shawn’s podcast featuring vegan doctor, Dr. Joel Kahn.
[00:59:21] Zach Bitter.
[01:05:41] Anthropological data that suggest people are facultative carnivores.
|Jun 14, 2019|
A Consumer’s Guide to Integrative Medicine
We’re happy to welcome Dr. Tim Gerstmar back on the podcast this week. Tim is a naturopathic physician, specializing in the treatment of digestive and autoimmune problems. He has spent the past 10 years seeing patients locally at Aspire Natural Health in the Seattle area, and he offers virtual consultation, both nationally and internationally. Tim is also a faculty member at Bastyr University, where he trains and mentors medical students.
In this podcast, Tim talks about choosing a practitioner that has the specific expertise you need and highlights the benefits of working with a health coach. He discusses his new book, The Clear Path to Health, and the mission behind it: making integrative medicine understandable to consumers. (Find out how to get the book for free if you take action by 6/7/19!)
Here’s the outline of this interview with Tim Gerstmar:
[00:00:10] Tim’s previous podcasts: Methylation and Environmental Pollutants and How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance.
[00:00:26] Ancestral Health Symposium.
[00:00:52] Tim's mission: To make integrative medicine understandable to consumers.
[00:03:03] Book: The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into The Next Decade, by Tim Gerstmar.
[00:05:21] No one doctor has all the answers; finding a doctor that has the expertise to help you.
[00:15:10] Gina's story.
[00:17:07] Principles, strategies, and tactics.
[00:25:16] Blood Chemistry Calculator.
[00:29:02] The value of having health coaches to support people in lifestyle changes.
[00:31:00] Health coaches have a PR problem.
[00:32:35] Simon's training course: Nudge Tactics for Health Coaching.
[00:32:43] Book: Nudge: Improving Decisions About Health, Wealth, and Happiness, by Richard Thaler and Cass Sunstein.
[00:37:03] The value of prescription medication as a tool with a specific use.
[00:43:50] Podcast: Run for Your Life: An Ancestral Health Approach to Running, with Mark Cucuzzella.
[00:44:32] The dark sides of conventional and functional medicine.
[00:46:50] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris.
[00:47:06] The problems that can't be solved.
[00:50:26] Secondary benefits of being sick.
[00:53:48] Special offer: Free ebook until 6/7/19.
[00:54:50] Email firstname.lastname@example.org to be entered in a raffle for a paperback book.
[00:55:54] Final thoughts: Context matters and take a step back/find a practitioner to help you.
[00:58:22] Work with Tim: (425) 202-7849 or at email@example.com.
|Jun 06, 2019|
How to Harness Productive Passion and Avoid Burnout
Brad Stulberg is a writer, performance coach, and speaker, specializing in developing and harnessing productive passion using evidence-based principles of mastery and success. He has co-authored two books, Peak Performance and The Passion Paradox, which explore the science and practice of passion and world-class performance. Currently a columnist for Outside magazine, Brad has also written for the New York Times, Wired, New York Magazine, Sports Illustrated, and more. His work also includes coaching executives, entrepreneurs, and athletes.
In this podcast, Brad and I talk about passion - specifically the idea of developing your passion, rather than “finding” it. Brad discusses how passion can be a blessing or a curse, highlighting examples of people whose obsessive approach to their work has led to their downfall. He discusses the myth of living a balanced life and offers advice for people nearing burnout. Brad also describes what the research says about quitting your day job to pursue your passion.
Here’s the outline of this interview with Brad Stulberg:
[00:00:32] Simon Marshall, PhD.
[00:00:47] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness.
[00:05:13] Book: Mindset: The New Psychology of Success, by Carol Dweck.
[00:05:44] Passion vs. addiction.
[00:07:04] 75% of people believe in the “fit mindset of passion”; Study: Chen, Patricia, Phoebe C. Ellsworth, and Norbert Schwarz. "Finding a fit or developing it: Implicit theories about achieving passion for work." Personality and Social Psychology Bulletin 41.10 (2015): 1411-1424.
[00:09:48] Developing vs finding your passion.
[00:11:48] Lower your expectations (like Lisa from The Simpsons).
[00:12:24] Passion can be a gift or a curse; Obsessive passion vs. harmonious passion.
[00:18:53] Podcast: The Science and Practice of Training Elite Road Cyclists, with David Bailey, PhD.
[00:19:59] 24-48 hour rule.
by Brad Stulberg and Steve Magness.
[00:23:01] The biology driving the behavior; dopamine.
[00:25:37] Hedonic adaptation: adapting to your current state of happiness; suffering.
[00:26:54] Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems, with Ashley Mason, PhD.
[00:29:30] Ellen Langer, PhD.; Podcast: How to Think Yourself Younger, Healthier, and Faster.
[00:30:11] The myth of living a "balanced" life.
[00:31:21] Rich Roll.
[00:34:55] Podcast: How to Sustain High Cognitive Performance, with James Hewitt.
[00:36:54] People pursuing passions don’t view themselves accurately.
[00:38:01] Being on the same journey as his readers, rather than having it all figured out.
[00:39:40] Practice: We build our practice up and then it falls apart.
[00:40:32] Mid-life crises.
[00:42:10] Should you quit your day job? Study: Raffiee, Joseph, and Jie Feng. "Should I quit my day job?: A hybrid path to entrepreneurship." Academy of Management Journal 57.4 (2014): 936-963.
[00:45:38] Up to 40% of white collar work is wasted time.
[00:48:30] Don't try to be the best; be the best at getting better.
[00:49:03] Advice for someone at the burnout point.
[00:51:54] Co-author Steve Magness.
[00:53:19] Similarities between fit mindset and fixed mindset.
[00:53:52] Josh Turknett, MD; Podcast: The Migraine Miracle.
|May 29, 2019|
NBT People: Graeme Muirhead
Graeme Muirhead has been a member of our Elite Performance Program since February 2018. Born in Hong Kong and raised in Edinburgh Scotland, he studied computer science at Heriot-Watt University. His career in technology brought him to the US in 2009, and he is now a Managing Director at Bank of America Merrill Lynch in New York.
On this episode of the podcast, Graeme talks about his transformation from obesity, drinking, smoking, and back pain, to becoming a triathlete, now having completed fourteen Ironman events in Europe and the US. He discusses the moment he made the commitment to get healthy, and the methodical steps he took to develop his running, cycling, and swimming skills. Graeme also shares about his experience as an NBT client over the past year and the coaches at strategies that have helped him to improve his health and performance.
Here’s the outline of this interview with Graeme Muirhead:
[00:00:38] Becoming an athlete.
[00:05:04] 300 pounds, drinking, smoking, in pain, and the moment it all changed.
[00:06:35] Building healthy habits.
[00:10:29] Becoming a more serious athlete.
[00:11:23] Starting cycling.
[00:14:14] Treating two slipped discs with the yellow pages and masking tape.
[00:17:10] Becoming a marathon runner.
[00:19:47] Becoming a triathlete; Royal Windsor Triathlon.
[00:22:07] Ignoring negative self-talk and developing confidence.
[00:24:48] Breaking things down into chunks; divide and conquer.
[00:25:23] Moving to the USA.
[00:28:50] Full distance Ironman.
[00:32:13] Working with NBT.
[00:32:33] Triathlete Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.
[00:36:53] Gut challenges.
[00:37:30] Holistic approach to health and performance.
[00:39:17] Metal toxicity.
[00:39:50] Bryan Walsh’s detox protocol; Podcast: Everything You Wanted to Know about Detoxification.
[00:44:28] Braveheart Coaching; Lesley's camp in San Diego.
[00:45:40] Kona: Ironman World Championship.
[00:46:42] Next challenge: mountain biking.
[00:46:52] Eggbeater pedals.
[00:48:30] Graeme’s website.
[00:49:19] Christmas pudding.
|May 19, 2019|
The Science and Practice of Training Elite Road Cyclists
Sports Physiologist and Performance Nutritionist David Bailey, PhD is the Head of Performance for the Bahrain-Merida Pro Cycling Team. He manages and delivers scientific support to elite athletes competing at the highest level in international cycling. He also coaches, providing training prescription, nutritional support and performance interventions. He has worked with World Champions and Olympic medalists for the past 15 years.
In this podcast, Sports Psychologist Simon Marshall, PhD talks with David about his role supporting a team of elite road cyclists. They discuss what it takes to prepare athletes for the Tour de France, and some of the subtle aspects of training and physical development that lead to improved performance. David weighs in on doping controversies, and also offers tips for amateur cyclists and “weekend warriors”.
Here’s the outline of this interview with David Bailey:
[00:00:26] Head of Performance for the Bahrain Merida Professional Cycling Team.
[00:02:28] The Brownlee brothers.
[00:03:36] Some of David’s previous research; Studies: Thompson, D., et al. "Prolonged vitamin C supplementation and recovery from eccentric exercise." European journal of applied physiology 92.1-2 (2004): 133-138; and Bailey, D. M., et al. "Influence of cold-water immersion on indices of muscle damage following prolonged intermittent shuttle running." Journal of sports sciences 25.11 (2007): 1163-1170.
[00:06:29] Anatomy of a road cycling team; Olympic sport vs. professional sport.
[00:09:54] Friction between science and practice.
[00:12:20] Mistakes made along the way.
[00:14:17] Changing your relationship with failure and defining success.
[00:17:55] Marginal gains.
[00:18:18] Dave Brailsford.
[00:23:22] Preparing a team for the Tour de France.
[00:29:59] The physical demands and support needed for competing cyclists.
[00:35:59] Richie Porte.
[00:36:44] Body types that tend to be successful.
[00:38:30] Identifying new up-and-coming riders.
[00:41:00] A typical day for the head of performance.
[00:45:33] Training regimens.
[00:52:10] Technologies for measuring performance and adaptation.
[00:58:38] Partnering with McLaren Formula One team.
[01:00:45] Effects of cycling order and time in a drafted position on overall performance.
[01:05:01] Advice for amateur cyclists and weekend warriors.
[01:08:43] Functional threshold power (FTP) test.
[01:12:29] MAF training.
[01:13:52] Tools for the amateur cyclist.
[01:15:46] Performance enhancing drugs; How to define doping?
[01:17:46] Geraint Thomas.
[01:22:02] Therapeutic Use Exemptions (TUE).
[01:25:14] Vincenzo Nibali.
|May 13, 2019|
Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems
Integrative Clinical Psychologist Ashley Mason, PhD. is back on the podcast to discuss her clinical work and research within the UCSF Department of Psychiatry. She is now the Co-Director for the UCSF Center for Obesity Assessment, Study, and Treatment, and the Director of the Sleep, Eating, and Affect (SEA) Lab. Her areas of interest include problematic eating and sleep-related behaviors, and nonpharmaceutical interventions to address them.
In this interview, Ashley and I discuss her current research, which focuses on treating individuals with type-2 diabetes using reduced-carbohydrate diets, mindful eating techniques and environmental management. She shares her insights on some of the root causes fueling the diabetes epidemic, and the factors that keep her research subjects motivated to make difficult lifestyle changes. We also discuss her clinical work treating people struggling with sleep, and the behavioral methods she uses to help them turn things around in a matter of weeks.
Here’s the outline of this interview with Ashley Mason:
[00:00:18] Ancestral Health Symposium 2014 in Berkeley.
[00:00:39] Assistant Professor at UCSF.
[00:01:27] Osher Center for Integrative Medicine.
[00:02:19] Pairing diet change with behavioral change for type 2 diabetes.
[00:04:00] How are people becoming diabetic?
[00:05:20] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52.
[00:01:50] Food reward; hyperpalatable foods.
[00:08:11] Ashley’s previous podcast: Paleo Psychology with Ashley Mason PhD.
[00:11:07] Getting people to change their behavior; identifying the why behind wanting to change.
[00:11:49] Low carbohydrate diets can result in reduced need for diabetic medications; Virta Health Studies: McKenzie, Amy L., et al. "A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes." JMIR diabetes 2.1 (2017): e5; and Hallberg, Sarah J., et al. "Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study." Diabetes Therapy 9.2 (2018): 583-612.
[00:15:54] Motivational interviewing.
[00:16:15] Stages of change model (diagram).
[00:17:40] Fundamental reasons for wanting to change.
[00:18:30] Handling the social pressure of eating differently.
[00:24:39] How to work with people in the pre-contemplative stage.
[00:29:25] Taste and price drive decision making.
[00:30:01] Arranging the environment to support better dietary choices.
[00:31:56] Companies with self-insured health plans have incentive to keep employees healthy.
[00:33:05] Mindful eating; paying attention while you're eating. Studies: Brewer, Judson, et al. "Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions." Frontiers in psychology 9 (2018): 1418; and Mason, A. E., et al. "Examining the Effects of Mindful Eating Training on Adherence to a Carbohydrate-Restricted Diet in Patients With Type 2 Diabetes (the DELISH Study): Protocol for a Randomized Controlled Trial." JMIR research protocols 8.2 (2019): e11002-e11002.
[00:43:39] Sleep as a lynchpin to health behavior.
[00:45:54] Cognitive Behavior Therapy for Insomnia (CBTI); Improving sleep as a platform for making other behavior change possible.
[00:46:30] Getting people off of benzodiazepines.
[00:50:16] CBTI strategies for improving sleep.
[00:54:51] Oura Ring; the value of self-report over electronic devices.
[00:58:38] Dealing with external factors: kids, pain.
[01:05:26] Impact of timing bright light, eating, movement, socialization.
[01:08:07] Rhonda Patrick's interview with Satchin Panda, PhD; Our podcast with Satchin Panda: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health.
[01:13:24] Richard Feinman, PhD.
[01:14:49] Ashley’s current and published research.
[01:15:51] Book: Quiet Your Mind & Get to Sleep, by Colleen E. Carney, PhD and Rachel Manber, PhD.
[01:16:27] Book: The Brave Athlete: Calm the Fuck Down and Rise to the Occasion, by Simon Marshall, PhD.
|May 05, 2019|
The Latest Research on Exogenous Ketones and Other Performance Enhancers
Back on the podcast today, we have researcher and athlete Brianna Stubbs, PhD. Brianna has been a world-champion rower and is now competing in cycling, running, and triathlon. She is also Research Lead for HVMN, advancing the science on human optimisation and creating content and products to improve physiology, metabolism, and cognition.
As a world expert on ketone metabolism, Brianna is here with me to talk about the latest research on exogenous ketones. We discuss their effects on athletic performance, brain injury, and cognition, and she weighs in on the controversy regarding the effect of ketone esters on the inflammasome. We also look at the misunderstood role of lactate and how it’s now being used to improve athletic performance.
Here’s the outline of this interview with Brianna Stubbs:
[00:02:00] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.
[00:02:19] Andrew Bosch at the University of Cape Town.
[00:05:03] Training for full Ironman.
[00:07:39] Using ketone esters to fuel for a race.
[00:10:18] Who's using the ketone ester?
[00:11:08] Effects of ketone esters on cognitive function; Study: Evans, Mark, and Brendan Egan. "Intermittent Running and Cognitive Performance after Ketone Ester Ingestion." Medicine and science in sports and exercise 50.11 (2018): 2330-2338.
[00:12:21] Rescue of ATP in the brain of mice given exogenous ketones; Study: Prins, M. L., et al. "Increased cerebral uptake and oxidation of exogenous βHB improves ATP following traumatic brain injury in adult rats." Journal of neurochemistry 90.3 (2004): 666-672.
[00:13:46] Unpublished research on ketone esters in hypoxia: Ketone Esters for Optimization of Cognitive Performance in Hypoxia.
[00:19:19] Professor Tim Noakes; Central governor model of fatigue: Noakes, Timothy D. "The central governor model of exercise regulation applied to the marathon." Sports medicine 37.4-5 (2007): 374-377.
[00:19:32] Cyclists go slower from the first pedal stroke when you put them in a hot laboratory; Study: Tucker, Ross, et al. "The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion." The Journal of physiology 574.3 (2006): 905-915.
[00:19:43] Cold water in mouth reduces perceived effort and improves performance. Study: Burdon, Catriona A., et al. "The effect of ice slushy ingestion and mouthwash on thermoregulation and endurance performance in the heat." International journal of sport nutrition and exercise metabolism 23.5 (2013): 458-469.
[00:19:57] Cooling mouthwash improves performance; Study: Jeffries, Owen, Matthew Goldsmith, and Mark Waldron. "L-Menthol mouth rinse or ice slurry ingestion during the latter stages of exercise in the heat provide a novel stimulus to enhance performance despite elevation in mean body temperature." European journal of applied physiology 118.11 (2018): 2435-2442.
[00:22:25] Podcast: Science and Application of High Intensity Interval Training with Paul Laursen, PhD.
[00:22:56] Potential therapeutic applications of ketone esters.
[00:23:43] Ketogenic diet may help with alcohol withdrawal. Study: Dencker, Ditte, et al. "Ketogenic Diet Suppresses Alcohol Withdrawal Syndrome in Rats." Alcoholism: Clinical and Experimental Research42.2 (2018): 270-277.
[00:24:43] Dr. Stephen Cunnane; MCT study: Courchesne-Loyer, Alexandre, et al. "Emulsification increases the acute ketogenic effect and bioavailability of medium-chain triglycerides in humans: protein, carbohydrate, and fat metabolism." Current developments in nutrition 1.7 (2017): e000851.
[00:28:13] Ketone esters as nootropics.
[00:30:23] Mitigating traumatic brain injury (TBI); lactate.
[00:31:41] Improved outcomes with lactate infusion in intensive care; Study: Nalos, Marek, et al. "Half-molar sodium lactate infusion improves cardiac performance in acute heart failure: a pilot randomised controlled clinical trial." Critical care 18.2 (2014): R48; and Ichai, Carole, et al. "Half-molar sodium lactate infusion to prevent intracranial hypertensive episodes in severe traumatic brain injured patients: a randomized controlled trial." Intensive care medicine 39.8 (2013): 1413-1422.
[00:32:22] Professor George Brooks; Study: Thomas, Claire, et al. "Effects of acute and chronic exercise on sarcolemmal MCT1 and MCT4 contents in human skeletal muscles: current status." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 302.1 (2011): R1-R14.
[00:33:07] Ketones: the ugly duckling of metabolism. Study: VanItallie, Theodore B., and Thomas H. Nufert. "Ketones: metabolism's ugly duckling." Nutrition Reviews 61.10 (2003): 327-341.
[00:34:20] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.
[00:35:28] Lactate increase carbohydrate usage and improves performance; Study: Azevedo Jr, John L., et al. "Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance." PLoS One 2.9 (2007): e927.
[00:39:11] L-Lactate vs D-Lactate; D-lactate free probiotics.
[00:40:01] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD.
[00:40:44] Butyrate and exogenous ketones; Study: Cavaleri, Franco, and Emran Bashar. "Potential Synergies of β-Hydroxybutyrate and Butyrate on the Modulation of Metabolism, Inflammation, Cognition, and General Health." Journal of nutrition and metabolism 2018 (2018).
[00:41:21] Effect of patents on innovation.
[00:44:10] Paper recently accepted for journal publication on GI symptoms associated with ketone esters (not yet published).
[00:44:53] Acetoacetate diester causing GI symptoms; Study: Leckey, Jill J., et al. "Ketone diester ingestion impairs time-trial performance in professional cyclists." Frontiers in physiology 8 (2017): 806.
[00:51:21] Dominick D’Agostino, PhD; β-hydroxybutyrate (BHB) blocks inflammation; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263.
[00:52:32] Newer study showing greater inflammatory response with ketone ester: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research(2019): 1801171.
[00:53:46] Denmark study on effect of ketones on LPS-induced inflammation: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867.
|Apr 24, 2019|
NBT People: Greg White
Greg White writes for television in Los Angeles. He has written for Comedy Central, Netflix, Cartoon Network, Disney, and has developed his own material for networks such as FX and MTV. A former endurance running junkie, his interests include strength training, functional movement, and meditation. He has been an NBT client since 2015 and credits this for helping him connect the dots and find the nexus between health, longevity and performance.
In this episode, Greg and I talk about his transition from a life of overtraining and injury to one of balance and vitality. He discusses his shift in values from performance to longevity, along with his new passion for strength training. We get into gut health, diet, and the mindset that works for both writing and sport. Greg also manages to pin me down on our exact calorie and carbohydrate intake recommendations for athletes.
Here’s the outline of this interview with Greg White:
[00:01:03] Greg’s history as a client of Nourish Balance Thrive.
[00:01:21] Chris on Ben Greenfield’s podcast in 2016: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!
[00:02:25] Organic Acids Test (OAT).
[00:03:23] Simon Marshall, PhD.
[00:03:41] Phil Maffetone.
[00:09:34] Book: Mindset, by Carol Dweck.
[00:15:34] Greg's gut health journey.
[00:19:29] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.
[00:20:01] Oura Ring.
[00:21:43] Ancestral-Paleo Diet.
[00:22:44] Our exact calorie and carbohydrate intake recommendations for athletes.
[00:24:20] Tommy's AHS18 talk: The Athlete's Gut: Pitfalls of Fueling Modern Performance.
[00:25:46] Zach Moore, NBTs Head of Strength and Conditioning.
[00:27:36] 7-Minute Analysis Health Questionnaire.
[00:30:14] Risk of undereating with a whole-foods diet.
[00:31:57] TED Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe.
[00:33:30] Podcast: How to Reconcile Performance with Longevity, with Simon Marshall and Tommy Wood.
[00:35:25] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD.
[00:35:50] Shift in focus from performance to longevity.
[00:36:48] Yaktrax for running/walking in winter.
[00:39:12] Onnit equipment.
[00:39:18] Tawnee Prazak.
[00:40:10] Luna sandals.
[00:42:15] Podcast: NBT People: Will Catterson.
[00:45:17] Katy Bowman.
[00:46:12] Beginning strength training.
[00:49:52] Functional Range Conditioning (FRC).
[00:51:14] HOKA shoes.
[00:53:55] NBT on Patreon for premium podcasts and forum access.
[00:54:30] “Inspiration is for amateurs - the rest of us just show up and get to work.” - Chuck Close, painter.
[01:00:54] Tony Robbins.
[01:01:20] Strength training getaways.
[01:04:22] Greg’s YouTube channel.
|Apr 16, 2019|
How to Use Probiotics to Improve Your Health
Dr. Jason Hawrelak, PhD. is a researcher, educator, and clinician, specializing in gastrointestinal health, the gut microbiota and the use of probiotics to improve health outcomes. Jason has written extensively in the medical literature on these topics and has been in clinical practice for almost 20 years. He also coordinates and teaches the Evidence-based Complementary Medicine Program at the University of Tasmania in Australia.
In this podcast, Jason and I discuss probiotics: what they are, what they do, and how to use them to improve your health. Jason talks about assessing the gut microbiota, some common misconceptions about probiotics, and specific strains to look for that are backed by research. He also discusses his industry-independent, evidence-based online courses and database, created to help guide clinical practice.
Here’s the outline of this interview with Jason Hawrelak:
[00:00:53] Jason’s background.
[00:01:48] Studying people with IBS; learning about FODMAPs the hard way.
[00:06:15] Jason's Probiotic Advisor courses.
[00:06:36] Jason’s scientific publications.
[00:09:39] Manipulating the microbiota to improve health outcomes.
[00:12:20] Tools for assessing the gut microbiota: breath and stool testing.
[00:12:55] The limits of lactulose testing for SIBO.
[00:14:20] Interconnectedness amongst organisms in the microbiome; Mouse study: Qiu, Xinyun, et al. "Changes in the composition of intestinal fungi and their role in mice with dextran sulfate sodium-induced colitis." Scientific reports 5 (2015): 10416.
[00:15:11] Apex predators in the gut ecosystem.
[00:15:36] Course: Advanced Probiotic Prescribing.
[00:15:40] Probiotics: live microbes that when administered in adequate amounts produces therapeutic effects.
[00:16:51] Current applications for probiotics.
[00:20:02] Debunking myths about probiotics regarding colonization and quick fixes.
[00:21:34] Fermented foods and drinks.
[00:24:12] The characteristics of a species is strain-specific.
[00:25:01] What to look for in a probiotic product (and red flags for what to avoid).
[00:26:08] Minimum therapeutic dose: one billion colony forming units (CFU).
[00:28:40] The Probiotic Advisor database.
[00:32:31] Promising probiotic strains that aren't yet available on the market.
[00:35:35] Justin Sonnenburg.
[00:35:50] Improving diversity of the gut ecosystem.
[00:36:30] 40 plant foods per week.
[00:39:24] Genova GI Effects Comprehensive Stool Profile.
[00:42:07] Using uBiome results.
[00:43:33] Connection between the microbiome and mood. Course: Depression, Anxiety, and the Gastrointestinal Tract Microbiota.
[00:44:32] Transmitting depression from one organism to another via fecal transplant; Study: Kelly, John R., et al. "Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat." Journal of psychiatric research 82 (2016): 109-118.
[00:46:53] Jason’s clinic.
[00:48:00] Join the Gut Microbiota Explorer Challenge when you support us on Patreon.
|Apr 06, 2019|
Science and Application of High Intensity Interval Training
Paul Laursen, PhD is an author, endurance coach, high-performance consultant and entrepreneur. He has competed in 17 Ironman triathlon races and has published over 125 peer-reviewed papers in exercise and sports science journals. We’ve had him on the podcast once before to discuss High-Intensity Interval Training (HIIT), and he’s since co-authored a book and developed an online course on the topic.
In this podcast, Paul and I take an even deeper dive into HIIT, including the specific physiological benefits that just aren’t available with lower intensity aerobic training. He describes his book and training course, which bridge the gap between the science and application of HIIT. We also get into some of the technology, gadgets, and sports psychology concepts that Paul uses in his coaching.
Here’s the outline of this interview with Paul Laursen:
[00:00:04] Paul's first podcast: Why Do and How to High-Intensity Interval Training.
[00:00:33] Book: Science and Application of High-Intensity Interval Training, by Paul Laursen, PhD and Martin Buchheit, PhD.
[00:01:20] Revelstoke Mountain Resort.
[00:06:25] High-Intensity Interval Training (HIIT).
[00:07:09] What does HIIT training do?
[00:11:43] Type 2 fast-twitch muscle fibers.
[00:11:55] Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.
[00:13:30] Paul's online video online training course: Science and Application of High-Intensity Interval Training.
[00:14:08] History of the book and the course; Martin Buchheit, PhD.
[00:14:25] Literature Review: Part 1: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954; Part 2: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954.
[00:16:15] Daniel Plews, PhD.
[00:16:23] Marc Quod, Sports Physiologist from Orica-Greenedge cycling team.
[00:20:30] Using HIIT to train an elite triathlete.
[00:22:40] Kyle Buckingham.
[00:28:08] Measuring intensity; GPS watches, heart rate; rating of perceived exertion (RPE).
[00:29:50] How work periods are prescribed; 5-zone model.
[00:36:28] Garmin Connect.
[00:37:29] The importance of carrying out a HIIT session as prescribed.
[00:39:29] Interval training vs. Fartlek; Study: Das, Aditya Kumar, M. Sudhakara Babu, and Kota Satish. "Effect of continuous running fartlek training and interval training on selected motor ability and physiological variables among male football players." International Journal of Physical Education Sports Management and Yogic Sciences 4.1 (2014): 13-18.
[00:41:36] Use of stationary bikes to ensure precision with intervals.
[00:44:55] The psychology of HIIT.
[00:45:44] Book: The Chimp Paradox by Dr. Steve Peters.
[00:49:03] How much better can you get with HIIT?
[00:53:33] Book: Make it Stick: The Science of Successful Learning by Peter C. Brown, Henry L. Roediger III, and Mark A McDaniel.
[00:54:51] A need for accredited HIIT science instructions and tools to support HIIT prescription.
[00:55:28] Heart rate variability (HRV).
[00:56:11] Martin Buchheit as head of performance for Paris Saint-Germain Football Club.
|Mar 30, 2019|
An Interpretable Machine Learning Model of Biological Age
When we launched the Blood Chemistry Calculator (BCC) in early 2018 we couldn’t have predicted the changes the software would undergo or the projects it would lead to. One such project has been researching and writing a scientific paper on the use of machine learning to predict and interpret biological age. The paper is currently in the peer review process on F1000Research, an open research publishing platform.
In this podcast, I talk with lead author Dr. Tommy Wood, MD, PhD, about the importance of knowing your biological age and understanding how it can be derived from basic blood chemistry markers. Tommy and I discuss the peer-review process and the changes we’re making to the software as a result of the feedback that’s been provided. We also discuss the individual markers that have the greatest impact on biological age, and how you can get a free predicted age report.
Here’s the outline of this interview with Tommy Wood:
[00:00:58] Tommy got bit by a snake.
[00:02:38] Going to the doctor vs. changing lifestyle.
[00:03:32] Iatrogenic antibiotic injury.
[00:03:49] Antivenom: what it is, what it does and the side effects.
[00:06:49] Snake oral microbiota.
[00:10:23] Effects of antibiotics on gut.
[00:13:29] DUTCH (Dried Urine Test for Comprehensive Hormones).
[00:15:54] Our article: An interpretable machine model of biological age.
[00:17:15] Why is biological age important?
[00:19:12] Other tests of biological age; telomeres.
[00:20:31] Epigenetic testing.
[00:20:59] Effects of environment on epigenetic methylation; Studies: Nilsson, Emma, and Charlotte Ling. "DNA methylation links genetics, fetal environment, and an unhealthy lifestyle to the development of type 2 diabetes." Clinical epigenetics 9.1 (2017): 105; and Yet, Idil, et al. "Genetic and environmental impacts on DNA methylation levels in twins." Epigenomics 8.1 (2016): 105-117. Effects of lifestyle change on epigenetic methylation; Studies: Arpón, Ana, et al. "Impact of consuming extra-virgin olive oil or nuts within a Mediterranean diet on DNA methylation in peripheral white blood cells within the PREDIMED-Navarra randomized controlled trial: A role for dietary lipids." Nutrients 10.1 (2018): 15; and Delgado-Cruzata, Lissette, et al. "Dietary modifications, weight loss, and changes in metabolic markers affect global DNA methylation in Hispanic, African American, and Afro-Caribbean breast cancer survivors." The Journal of nutrition 145.4 (2015): 783-790.
[00:21:05] Epigenetic shifts and aging; Study: Pal, Sangita, and Jessica K. Tyler. "Epigenetics and aging." Science advances 2.7 (2016): e1600584.
[00:21:48] Insilico Medicine - Deep Biomarkers of Human Aging: aging.ai.
[00:22:46] Blood Chemistry Calculator (BCC).
[00:23:33] Find out your biological age with the free partial BCC report.
[00:24:04] How the biological age score is determined.
[00:28:13] Why we published the paper.
[00:28:40] Medscape article: Journal Editors on Peer Review, Paywalls, and Preprints.
[00:39:10] Ideas that came out of the peer review process.
[00:42:49] Shapley Values and SHAP plots.
[00:43:51] Machine learning competition website: Kaggle.
[00:48:02] Total cholesterol and BUN for predicting biological age.
|Mar 22, 2019|
A Carnivore Diet for Physical and Mental Health
At the recent Physicians for Ancestral Health Winter Retreat I had the opportunity to sit down in person with L. Amber O’Hearn, an outspoken advocate of plant-free eating. Since learning about the zero-carb carnivore approach in 2009, Amber has become an international speaker, researcher, and writer on the subjects of ketosis and the health benefits of eating meat.
In this podcast, Amber and I discuss her health journey from veganism to low carb, and then to the more radical carnivore diet. She explains how shunning plant foods led to a dramatic improvement in both her physical and mental health, ending her 20-year battle with bipolar disorder, without the use of medication. She also describes her own version of zero-carb and discusses how a carnivore diet affects ketosis.
Here’s the outline of this interview with Amber O’Hearn:
[00:00:23] Physicians for Ancestral Health.
[00:02:01] Amber's background.
[00:03:02] The path that led her to a low carb diet.
[00:09:23] Zooko Wilcox-O’Hearn.
[00:11:53] David Chaum.
[00:16:10] The Ketogenic Diet for Health: ketotic.org.
[00:16:49] The value of end-to-end citations.
[00:21:52] Amber's post on gluconeogenesis: If You Eat Excess Protein, Does It Turn Into Excess Glucose?
[00:26:04] Josh Turknett MD; Talk: How to Win at Angry Birds: Moving Towards a More Efficient Practice Model.
[00:28:28] Reevaluating previous recommendations: Salt and DHA.
[00:33:03] Bipolar disorder and pharmaceutical treatment.
[00:40:31] Identifying the root cause of psychiatric illness.
[00:45:06] Unwanted side effects from mood stabilizing drugs.
[00:47:16] Cognitive Behavioral Therapy (CBT).
[00:57:05] Charles Washington, founder of ZIOH group.
[00:57:49] Dry fasting leads to increased fat breakdown; Study: Rutkowska, Joanna, et al. "Increased fat catabolism sustains water balance during fasting in zebra finches." Journal of Experimental Biology 219.17 (2016): 2623-2628.
[01:03:58] Pregnancy: Carbohydrate cravings and hyperemesis gravidarum.
[01:05:50] Paleo Baby Podcast: Chloe Archard: Paleo advocate, mom, and host of the “Eat Better” podcast.
[01:06:51] Rat study: Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatric research 19.1 (1985): 139.
[01:09:28] Talk at Low Carb Breckenridge: L. Amber O'Hearn - Ketosis Without Starvation: The Human Advantage.
[01:10:03] The Boulder Carnivore Conference.
[01:10:54] What does a carnivore diet consist of?
[01:11:44] Financial considerations.
[01:14:59] Stephen Phinney, MD, PhD.
[01:15:24] Optimal ketone levels graphic from The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney.
[01:17:30] Autoimmune Protocol Diet (AIP).
[01:18:39] Shawn Baker.
[01:20:26] Andrew Scarborough.
[01:21:41] Ability to eat more protein while remaining in ketosis.
[01:26:07] Georgia Ede, MD.
[01:26:54] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch.
[01:27:35] Amber’s blog: empiri.ca.
|Mar 13, 2019|
Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision
Stephanie Welch is a humanist and ancestral health advocate, challenging commonly held societal beliefs and taboos in an effort she calls Disruptive Anthropology. In 2013 she became a full-time urban barefooter in Boston and in 2014 she took up intactivism, combating both male and female circumcision as a matter of health and human rights. Two years later she began studying and speaking on sexual commerce as it relates to male and female interpersonal dynamics.
On this podcast, Stephanie and I talk about some of the stances she’s taken during her years of ancestral advocacy. We talk about the ways that wearing shoes undermines our innate biomechanical development and the social norms she challenges by going barefoot. We also discuss the physical and sexual consequences of male circumcision and the critical aspects of community and connection that have been lost to modern American culture.
Here’s the outline of this interview with Stephanie Welch:
[00:00:08] PAH Winter Retreat.
[00:06:30] Noticing patterns in people’s bodies, as a massage therapist.
[00:07:43] What kind of deleterious effects could happen from wearing shoes?
[00:09:45] The sense of touch that comes through the sole of the foot; mechanoreceptors.
[00:11:37] Flat feet.
[00:14:36] Minimalist footwear; stress fractures.
[00:16:49] What about sharp objects?
[00:18:16] Toughening up the feet.
[00:21:46] Navigating social norms and conventions.
[00:23:11] Etsy: Barefoot sandals.
[00:24:12] NBT on Patreon; Forum challenge ideas.
[00:27:31] Why circumcision is not Paleo; Video: Not So Vestigial: The Anatomy and Functions of Male Foreskin by Stephanie Welch BA, MA, LMT.
[00:28:33] Parental disagreement about child’s circumcision: News story.
[00:30:41] Medical benefits of the foreskin.
[00:32:13] Does circumcision reduce the risk of disease?
[00:35:49] Functions of the foreskin: protection, lubrication, sensation, mechanical action, partner stimulation, erectile stimulation and penis size.
[00:36:40] Greater force needed during intercourse for circumcised men; Study: O’Hara, Kristen, and Jeffrey O’Hara. "The effect of male circumcision on the sexual enjoyment of the female partner." BJU international 83.S1 (1999): 79-84. (Note: This may not be the specific study described by Stephanie in the podcast).
[00:39:11] The role of the foreskin in lubrication.
[00:41:54] The role of the foreskin in male stimulation.
[00:43:18] Why are people getting circumcised?
[00:52:29] Circumcision later in life.
[00:55:45] Nuclear families as the domestic unit of society.
[00:56:36] Compassionate Communities; Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD.
[00:58:14] Tribal living vs. modern households.
[01:03:55] Stephanie’s Paper: Welch, Stephanie. "Shoes Are Not Paleo." Journal of Evolution and Health 2.1 (2017): 16.
[01:04:01] Paleo f(x).
[01:04:22] Stephanie at the Ancestral Health Symposium.
[01:04:31] Future Frontiers in Austin, Tx.
|Mar 04, 2019|
How to Treat Chronic Sports Injuries Using Minimally Invasive Methods
Kimberly Harmon, MD, is board certified in Family Practice with a Certificate of Added Qualification in Sports Medicine. She is the Head Football Team Physician for the University of Washington Huskies, as well as a UW Professor in the Departments of Family Medicine and Orthopaedics and Sports Medicine. Kimberly has lectured nationally and has authored numerous peer-reviewed papers on topics relating to sports injury and novel approaches to treatment.
In this podcast with Dr. Tommy Wood, MD, PhD, Kimberly draws from her own research and experience to describe options for the treatment of sport-related tendon and joint injuries using minimally-invasive procedures. They discuss interventions ranging from physical therapy techniques to platelet-rich plasma to relieve pain and improve function. She also discusses some of the main medical and safety challenges faced by today’s college athletes.
Here’s the outline of this interview with Kimberly Harmon:
[00:01:15] Non-surgical approaches to sport-related joint and tendon problems.
[00:04:16] Assessment and treatment; eccentric exercises.
[00:07:10] Extracorporeal shockwave therapy.
[00:07:43] Nitrous Oxide; nitro patch.
[00:10:52] Injecting whole blood into the tendon; Platelet-rich plasma (PRP).
[00:12:54] Reviews of PRP studies: 1. Salamanna, Francesca, et al. "New and emerging strategies in platelet-rich plasma application in musculoskeletal regenerative procedures: general overview on still open questions and outlook." BioMed research international 2015 (2015). 2. Barile, Antonio, et al. "Anaesthetics, steroids and platelet-rich plasma (PRP) in ultrasound-guided musculoskeletal procedures." The British journal of radiology 89.1065 (2016): 20150355. 3. Jeong, D. U., et al. "Clinical applications of platelet-rich plasma in patellar tendinopathy." BioMed research international 2014 (2014).
[00:14:03] Kim’s research on PRP - about 80% of people respond Mautner, Kenneth, et al. "Outcomes after ultrasound-guided platelet-rich plasma injections for chronic tendinopathy: a multicenter, retrospective review." PM&R 5.3 (2013): 169-175.
[00:15:35] Cortisol vs. PRP.
[00:17:12] Working treatment into recommendations for athletes.
[00:18:40] Joints; treatment with PRP.
[00:20:02] PRP improves joint pain and function; Studies: Bousnaki, M., A. Bakopoulou, and P. Koidis. "Platelet-rich plasma for the therapeutic management of temporomandibular joint disorders: a systematic review." International journal of oral and maxillofacial surgery 47.2 (2018): 188-198; and Tietze, David C., Kyle Geissler, and James Borchers. "The effects of platelet-rich plasma in the treatment of large-joint osteoarthritis: a systematic review." The Physician and sportsmedicine 42.2 (2014): 27-37.
[00:21:00] Joint replacement.
[00:22:12] PRP vs. hyaluronic acid; Study: Ye, Ye, et al. "Platelet rich plasma versus hyaluronic acid in patients with hip osteoarthritis: A meta-analysis of randomized controlled trials." International Journal of Surgery (2018).
[00:24:00] Stem cells.
[00:28:00] Ablations of the nerves for arthritis; radiofrequency ablation (RFA).
[00:29:36] Being the on-call doctor for the University of Washington Husky football team.
[00:31:23] Problems seen in college athletes; sleep.
[00:33:20] Chair of the Pac-12 Student Athlete Health and Well-Being Board.
[00:34:42] Injury record database; sports analytics.
|Feb 23, 2019|
Run for Your Life: An Ancestral Health Approach to Running
Dr. Mark Cucuzzella, MD is a family medicine physician and Air Force Reserve Lieutenant Colonel, as well as a Professor at West Virginia University School of Medicine. Mark has been a competitive runner for almost four decades, with more than one hundred marathon and ultramarathon finishes, and he continues to compete as a national-level masters runner. Mark also owns the first minimalist running and walking shoe store, Two Rivers Treads.
In this podcast Dr. Tommy Wood, MD talks with Mark about his new book Run For Your Life, which outlines the science and the soul of running and nutrition for maintaining a vigorous life. They discuss the aspects of physiology that suggest humans evolved to run, and the features of modern living that can result in foot pain and arthritis. Mark shares his best training tips for both new and experienced runners, as well as resources for healing painful foot conditions.
Here’s the outline of this interview with Mark Cucuzzella:
[00:00:23] Book: Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy, by Dr. Mark Cucuzzella.
[00:02:07] Gary Taubes.
[00:04:33] The process of writing a book.
[00:05:44] Co-writer Broughton Coburn.
[00:07:18] Collaboration between Tommy and Mark on low-carb paper: Cucuzzella, Mark T., et al. "A low-carbohydrate survey: Evidence for sustainable metabolic syndrome reversal." Journal of Insulin Resistance 2.1 (2017): 1-25.
[00:08:39] Book: Born to Run by Christopher McDougall.
[00:08:42] Features of human physiology and skeleton that support bipedal running; Study: Bramble, Dennis M., and Daniel E. Lieberman. "Endurance running and the evolution of Homo." Nature 432.7015 (2004): 345.
[00:09:31] Book: Story of the Human Body, by Dan Lieberman.
[00:11:20] Zones of training.
[00:12:10] Minimal shoes.
[00:15:12] The road to health for people with obesity and type 2 diabetes.
[00:18:46] The facia and how it relates to running.
[00:20:37] Lawrence van Lingen.
[00:20:53] Book: Anatomy Trains, by Thomas Myers.
[00:21:23] Book: Functional Atlas of the Human Fascial System, by Carla Stecco, MD.
[00:22:17] Videos: Gil Hedley: Fascia and stretching: The Fuzz Speech and Strolling Under the Skin.
[00:23:50] Foam rolling.
[00:25:04] The gastrocsoleus complex.
[00:29:47] Hallux valgus (bunion).
[00:31:06] Relieving foot pain: Correct Toes.
[00:32:59] Insole: Barefoot Science.
[00:33:47] Knee osteoarthritis and pain.
[00:36:11] Modern-day influences on osteoarthritis; Study: Berenbaum, Francis, et al. "Modern-day environmental factors in the pathogenesis of osteoarthritis." Nature Reviews Rheumatology(2018): 1.
[00:39:35] Meb Keflezighi.
[00:41:14] Cardiovascular benefits vs complications of training.
[00:42:44] Podcast: How to Reconcile Performance with Longevity.
[00:44:22] Bernard Lagat.
[00:44:56] Eliud Kipchoge.
[00:50:58] PAH Winter Retreat in Scottsdale, AZ.
|Feb 16, 2019|
Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica
This past January several of the NBT team members and I met up for sun and camaraderie at the Flō Retreat Center, in Uvita, Costa Rica. Flō is run by strength coach, Ben House, PhD, who’s been on the podcast once before. Previously we talked about his work with clients and the effects of hormones on building strength and lean mass. It’s now a year later and we’re continuing the conversation.
On this podcast, Ben is joined by myself, Dr. Tommy Wood, Megan Roberts, and Dr. Lindsay Taylor for a discussion of some of the practical and philosophical aspects of strength training and public health. Ben also shares his strategy for evaluating scientific literature and explains why everyone can benefit by building muscle.
Here’s the outline of this interview with Ben House:
[00:00:00] Hikecast with Kim House.
[00:00:07] Flō Retreat Center, Uvita, Costa Rica.
[00:05:27] Indicators of longevity: grip strength, leg strength and muscle mass, VO2 max.
[00:08:46] Megan's transformation.
[00:09:47] Fat free mass index (FFMI).
[00:10:02] Muscle mass and mortality; Study: Abramowitz, Matthew K., et al. "Muscle mass, BMI, and mortality among adults in the United States: A population-based cohort study." PloS one 13.4 (2018): e0194697.
[00:13:27] FFMI Calculator.
[00:16:16] Working as a personal trainer.
[00:17:56] Getting a PhD: Learning how to learn.
[00:21:32] Glycogen shunt; Studies: Shulman, Robert G. "Glycogen turnover forms lactate during exercise." Exercise and sport sciences reviews 33.4 (2005): 157-162; and Shulman, R. G., and D. L. Rothman. "The “glycogen shunt” in exercising muscle: a role for glycogen in muscle energetics and fatigue." Proceedings of the National Academy of Sciences 98.2 (2001): 457-461.
[00:25:22] Different types of cells identified in mouse brain; Study: Tasic, Bosiljka, et al. "Shared and distinct transcriptomic cell types across neocortical areas." Nature 563.7729 (2018): 72.
[00:27:18] Dr. Richard Feinman blog post: Meta-analysis is to analysis…
[00:31:58] Keto not conducive to muscle gain in clinical trials; Studies: Vargas, Salvador, et al. "Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial." Journal of the International Society of Sports Nutrition 15.1 (2018): 31. Additional studies showing loss of lean body mass on keto: 1, 2, 3, 4, 5, 6.
[00:32:42] Luis Villaseñor, KetoGains.
[00:34:27] Solving nuanced health problems.
[00:35:49] Precision Nutrition.
[00:42:01] Behavior change.
[00:43:13] Is obesity solvable on a macro level?
[00:50:34] Uncoupling proteins; Podcast: Mitochondria: More Than a Powerhouse, with Dr. Bryan Walsh.
[00:52:00] Lindsay Taylor; Podcast: Brain Training for the Primal Keto Endurance Athlete.
[01:03:24] Mike T Nelson; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use.
[01:03:43] Retreats at the Flō Retreat Center.
[01:06:52] Bro retreats; hypertrophy camps.
[01:13:16] 30 minutes 2x a week to get to a sufficient FFMI.
[01:14:26] Mechanisms for increasing muscle mass: muscular tension and metabolic stress.
[01:19:35] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching.
[01:19:48] Nourish Balance Thrive on Patreon.
[01:26:47] Is the Flō Retreat Center replicable?
|Feb 06, 2019|
Morning Larks and Night Owls: the Biology of Chronotypes
Back on the show today is Greg Potter, PhD, Content Director at humanOS.me. Last time Greg was here we discussed entraining circadian rhythm to attain perfect sleep. Today we’re examining circadian biology from a different angle, focusing specifically on chronotypes. Are we biologically wired to be morning larks or night owls? Or do these tendencies stem from social conditioning and modern influences?
On this podcast, Dr. Tommy Wood talks with Greg about the biological underpinnings that may have resulted in distinct chronotypes. They discuss the environmental factors that contribute to early or late tendencies and the impact of having a “late” chronotype on health outcomes. Greg also shares his best practical strategies to optimize the circadian system for the purposes of health, sleep, and productivity.
Here’s the outline of this interview with Greg Potter:
[00:00:00] Try a humanOS Pro Membership for $1 for the first month (use code: NBT).
[00:00:10] Greg’s previous podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health.
[00:02:04] Satchin Panda podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health.
[00:02:12] Bill Lagakos podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology).
[00:03:33] Michael O'Shea, author of Aspects of Mental Economy (1900).
[00:04:40] Horne and Östberg study: Horne, Jim A., and Olov Östberg. "A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms." International journal of chronobiology(1976).
[00:04:45] Morningness-Eveningness Questionnaire (MEQ).
[00:07:19] Objective measures of biological timing: actimetry; Actiwatch; melatonin rhythm, core body temperature, cortisol.
[00:09:20] The circadian system explained.
[00:12:19] Time cues (zeitgebers).
[00:15:12] Phase angle of entrainment; Jeanne Duffy, PhD.
[00:18:49] Suprachiasmatic nucleus (SCN); Studies: Moore, Robert Y., and Victor B. Eichler. "Loss of a circadian adrenal corticosterone rhythm following suprachiasmatic lesions in the rat." Brain research(1972); and Abe, K., et al. "Effects of destruction of the suprachiasmatic nuclei on the circadian rhythms in plasma corticosterone, body temperature, feeding and plasma thyrotropin." Neuroendocrinology 29.2 (1979): 119-131.
[00:19:36] Phase Response Curve.
[00:22:03] Sleep homeostasis: the pressure to sleep that accumulates with more time awake.
[00:24:26] David Samson, PhD; Sentinel hypothesis, study: Samson, David R., et al. "Chronotype variation drives night-time sentinel-like behaviour in hunter–gatherers." Proc. R. Soc. B 284.1858 (2017): 20170967.
[00:28:35] Kenneth Wright, Jr.; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.
[00:32:49] Weaker time cues: 88% of time indoors, light pollution.
[00:35:56] Twin studies on diurnal type: Vink, Jacqueline M., et al. "Genetic analysis of morningness and eveningness." Chronobiology international 18.5 (2001): 809-822.
[00:36:24] Familial advanced sleep phase syndrome; Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043.
[00:37:48] Delayed sleep phase disorder; study: Patke, Alina, et al. "Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder." Cell 169.2 (2017): 203-215.
[00:38:17] Gene variants involved in the sleep timing; Studies: Hu, Youna, et al. "GWAS of 89,283 individuals identifies genetic variants associated with self-reporting of being a morning person." Nature communications 7 (2016): 10448; and Jones, Samuel E., et al. "Genome-wide association analyses in> 119,000 individuals identifies thirteen morningness and two sleep duration loci." Biorxiv (2016): 031369.
[00:41:33] Economic benefit of later school start times: Hafner, Marco, Martin Stepanek, and Wendy M. Troxel. "Later school start times in the US." An economic analysis (2017).
[00:46:03] Health effects of late chronotype.
[00:48:35] Chronotype and cognitive performance; Study: Kyle, Simon D., et al. "Sleep and cognitive performance: cross-sectional associations in the UK Biobank." Sleep medicine 38 (2017): 85-91; and van der Vinne, Vincent, et al. "Timing of examinations affects school performance differently in early and late chronotypes." Journal of biological rhythms 30.1 (2015): 53-60.
[00:50:10] Social jetlag; Study: Wittmann, Marc, et al. "Social jetlag: misalignment of biological and social time." Chronobiology international 23.1-2 (2006): 497-509.
[00:51:10] Social jet lag and poor health; Study: Roenneberg, Till, et al. "Social jetlag and obesity." Current Biology 22.10 (2012): 939-943.
[00:53:01] Calculating social jetlag; Article: Jankowski, Konrad S. "Social jet lag: Sleep-corrected formula." Chronobiology international 34.4 (2017): 531-535.
[00:55:23] The effect of seasonality on circadian rhythm.
[00:57:40] Seasonal changes in gene expression; Study: Dopico, Xaquin Castro, et al. "Widespread seasonal gene expression reveals annual differences in human immunity and physiology." Nature communications 6 (2015): 7000.
[00:58:54] Latitudinal differences in chronotype; Study: Putilov, Arcady A., et al. "Genetic-based signatures of the latitudinal differences in chronotype." Biological Rhythm Research (2018): 1-17.
[00:59:22] Effect of latitude on delayed sleep phase syndrome: Pereira, Danyella S., et al. "Association of the length polymorphism in the human Per3 gene with the delayed sleep-phase syndrome: does latitude have an influence upon it?." Sleep 28.1 (2005): 29-32.
[01:01:46] Book: The Power of When By Michael Breus, PhD.
[01:02:31] Molding the environment to support health outcomes.
[01:04:26] The most important ways to optimize the functions of the circadian system.
[01:05:06] James Hewitt podcast: How to Sustain High Cognitive Performance.
[01:07:12] Blog post: Writing a To-Do List Might Help You Fall Asleep Faster.
[01:14:12] Video: AHS18 - The Athlete's Gut: Pitfalls of Fuelling Modern Performance.
[01:14:25] Effects of irregular meal pattern; Study: Alhussain, Maha H., Ian A. Macdonald, and Moira A. Taylor. "Irregular meal-pattern effects on energy expenditure, metabolism, and appetite regulation: a randomized controlled trial in healthy normal-weight women, 2." The American journal of clinical nutrition 104.1 (2016): 21-32.
|Jan 27, 2019|
Formula One Team Medicine: Dr. Luke Bennett
Dr. Luke Bennett, MD is the Medical and Sports Performance Director with Hintsa Performance, and the team doctor for the Mercedes - AMG Petronas Formula One (F1) racing team. His role with F1 involves providing general medical practice for 200 staff on the road and overseeing a team of coaches, trainers, and nutritionists who work with the drivers on the Formula One grid.
In this podcast with Dr. Tommy Wood, Luke discusses his background in critical and intensive care medicine in Australia and the events that launched him from lifelong fan of motorsport to Formula One team doctor. They discuss the training, business, and performance psychology needs of F1 drivers and some of the challenges associated with life on the road.
Here’s the outline of this interview with Luke Bennett:
[00:00:12] Peter Attia Podcast: The Drive.
[00:00:20] Hintsa Performance.
[00:02:30] Royal Flying Doctor Service of Australia.
[00:05:18] Taking a patient history.
[00:06:35] Transitioning to working with Formula One.
[00:07:47] Dr. Aki Hintsa.
[00:08:39] Formula One.
[00:09:33] Team doctor for the Mercedes-AMG Petronas team.
[00:13:55] Finding the right coach for the right driver.
[00:17:14] The Core: a close and deliberate examination of what makes a person tick.
[00:18:33] Psychology of sports performance in F1.
[00:21:20] The complex social tapestry of F1 racing.
[00:23:19] Hintsa Chairman Juha Äkräs and CEO, Jussi Raisanen.
[00:25:01] Knowing where to assign your time.
|Jan 16, 2019|
Building Compassionate Communities to Improve Public Health
Julian Abel, MD has been a consultant in palliative care since 2001, as well as the Vice President of Public Health Palliative Care International, and the Director of Compassionate Communities UK. Since 2016 Julian has been collaborating with Frome Medical Practice in the UK to roll out their innovative model of building social connection within the community to improve health outcomes and quality of life. The initial results have been remarkable, with dramatic decreases in local emergency admissions compared to surrounding areas.
On this podcast with Tommy Wood, MD, PhD, Julian describes the compassionate community model of care, including the financial and social benefits that come with weaving social support into an existing health care system. He explains how creating stronger connections within the community is a public health imperative and a socially conscious alternative to rising health care costs. He’s also developed a replicable system for bringing the concept to other communities and businesses.
Here’s the outline of this interview with Julian Abel:
[00:02:19] Compassionate communities: Things that matter most to people who are dying and the supportive networks that surround them.
[00:03:08] Palliative care.
[00:05:18] The impact of kindness and compassion on how we function.
[00:06:01] Death: how best to help people with terminal illness.
[00:10:47] Impact of social connection: 14% reduction in emergency admissions in Frome, compared to 28.5% increase in admissions within Somerset; Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810.
[00:11:53] Social relationships and mortality; Study: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316.
[00:12:37] Bringing compassionate communities into health services.
[00:14:35] Benefits to health, medicine, and society.
[00:16:23] Compassionate Communities UK.
[00:18:32] Key functions of the model.
[00:23:16] Reciprocity and altruism.
[00:24:31] Systematic program implementation: How to bring these practices to new communities.
[00:29:00] Implementation within companies for staff retention and recruitment, employee morale, productivity.
[00:30:25] Physicians: Emotional distance vs. compassion.
[00:33:49] Placebo effect and therapeutic relationship.
[00:37:14] Fitting the model into even very brief medical consultations.
[00:37:31] Health Connections Mendip service directory.
[00:38:48] A “malnourishment of compassion”, across all age groups.
[00:41:34] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke.
[00:41:37] Guardian article: The town that’s found a potent cure for illness – community, by George Monbiot.
[00:42:13] Highlights email discussing compassionate communities paper and intervention.
|Jan 10, 2019|
How to Support Childhood Cognitive Development
We’ve got neurologist Josh Turknett, MD back on the podcast today to talk about “unschooling”, a homeschooling method in which the direction of education is strongly influenced by the student’s interests and choices. It is becoming a popular alternative to traditional schooling, which forces kids to stay indoors, sit still, and be quiet for hours every day, while limiting access to activities they are developmentally wired to appreciate, such as art, drama, and music.
On this podcast Josh and I talk about how best to support a child’s natural cognitive development, specifically using the principles of unschooling. Josh describes this emerging paradigm and explains the benefit it holds for all children - not only those struggling within the traditional school system. We also discuss the best resources we’ve found for educating our own kids and encouraging their cognitive development.
Here’s the outline of this interview with Josh Turknett:
[00:00:13] Previous podcast episode: The Migraine Miracle, with Josh Turknett, MD.
[00:01:10] Physicians for Ancestral Health (PAH); PAH Podcast.
[00:02:33] PAH website: ancestraldoctors.org.
[00:05:38] Intelligence Unshackled Podcast.
[00:08:30] Book: The Man Who Mistook His Wife for a Hat: And Other Clinical Tales, by Oliver Sacks.
[00:09:02] Geoffrey Hinton: This Canadian Genius Created Modern AI.
[00:10:37] Book: The Forgetting Machine: Memory, Perception, and the "Jennifer Aniston Neuron", by Rodrigo Quian Quiroga.
[00:12:07] Paleo Baby Podcast.
[00:12:52] Letter To High Meadows Elementary School.
[00:16:58] Arts and music as undervalued disciplines in traditional school systems.
[00:20:15] Harder is not necessarily better.
[00:21:36] Forest school.
[00:23:12] Using the outdoors for primary education.
[00:25:32] Traditional schooling: suppressing activities that come most naturally.
[00:26:03] ADD/ADHD; sleep deprivation and nutrition.
[00:33:42] Learning formula: intrinsic motivation, feedback mechanism, learning constructed knowledge.
[00:36:15] Day to day unschooling schedule.
[00:37:10] The myth of poor socialization when homeschooling.
[00:39:37] Balancing interests with general education.
[00:42:55] Educational materials.
[00:45:17] Assessing knowledge and progress.
[00:50:37] Book: Selfish Reasons to Have More Kids: Why Being a Great Parent is Less Work and More Fun Than You Think, by Bryan Caplan.
[00:53:59] Book: Make It Stick: The Science of Successful Learning, by Peter C. Brown.
[00:54:12] Movie: Class Dismissed.
[00:54:26] Brainjo on Patreon.
[00:55:24] Censorship on Wikipedia.
[00:55:59] Sam Harris.
[01:04:01] Book: Messy: The Power of Disorder to Transform Our Lives, by Tim Harford.
|Jan 01, 2019|
Startups, Investing, and Technology in Health with Kevin Rose
Internet entrepreneur, venture capitalist, and software coder Kevin Rose had his first taste of success in business when he co-founded Digg, a social news website, in 2004. A few years later he was named one of the top 35 innovators under age 35 by the MIT Technology Review. He’s gone on to create other websites and companies, with a current focus on building health-related mobile apps and investing in promising startups.
In this podcast, Dr. Tommy Wood and I interview Kevin about his professional life as an innovator and entrepreneur. We delve into his remarkable ability to predict societal trends and discuss the direction he sees technology heading next. Kevin also shares some of the practices and supplements he uses to enhance his own cognitive performance and quality of life.
Here’s the outline of this interview with Kevin Rose:
[00:01:03] Kevin's background.
[00:06:11] Fake news: Turning Obama audio clips into realistic lip-synched video.
[00:06:42] Techmeme for tech news.
[00:10:46] Investing in Facebook and Twitter.
[00:12:23] Anonymous decentralized internet.
[00:14:13] Social media making people miserable.
[00:16:06] Oak meditation app.
[00:20:12] Google Pixel 3.
[00:23:31] Zero fasting tracker app.
[00:24:11] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD.
[00:24:16] Valter Longo.
[00:24:46] The Kevin Rose Show podcast.
[00:27:29] Wearable technology; Oura ring.
[00:28:29] Continuous glucose monitoring; Study: Beck, Roy W., et al. "Effect of continuous glucose monitoring on glycemic control in adults with type 1 diabetes using insulin injections: the DIAMOND randomized clinical trial." Jama 317.4 (2017): 371-378.
[00:28:53] Dexcom G6.
[00:30:03] Tim Ferriss.
[00:32:08] Cold and heat; Wim Hof method.
[00:35:34] Peloton: A spin class in your home.
[00:38:56] Studies: Hericium (lion's mane) and BDNF: Rupcic, Zeljka, et al. "Two New Cyathane Diterpenoids from Mycelial Cultures of the Medicinal Mushroom Hericium erinaceus and the Rare Species, Hericium flagellum." International journal of molecular sciences 19.3 (2018): 740; and Bacopa: Neale, Chris, et al. "Cognitive effects of two nutraceuticals Ginseng and Bacopa benchmarked against modafinil: a review and comparison of effect sizes." British journal of clinical pharmacology 75.3 (2013): 728-737.
[00:39:04] ReCODE protocol; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline, by Dale Bredesen.
[00:42:06] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear.
[00:42:19] Reasons people come to meditation apps.
[00:43:14] Book: The Illuminated Mind by June D’Estelle.
[00:44:06] Sam Harris.
[00:46:43] User churn.
|Dec 27, 2018|
How to Use Breathing, Heat, and Cold for Health and Athletic Performance
Coach PJ Nestler is a human performance specialist with a life mission to help athletes and coaches realize their full potential. With over 10 years of experience preparing top athletes for competition, PJ has trained dozens of athletes from the UFC, NFL, NHL, and MLB. He has also worked extensively with over 100 fighters, including Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters.
On this podcast, NBT Coach Clay Higgins talks with Coach PJ about his role as the Director of Performance with XPT Life, which includes researching, educating, and training based on XPTs Breathe-Move-Recover foundational pillars. PJ discusses the value of breathing protocols to sustain health and improve athletic performance. They also look at exposure to extreme heat and cold for hormetic benefits and offer some things to consider before adding these strategies to your training regimen.
Here’s the outline of this interview with PJ Nestler:
[00:02:39] Pool training exercises.
[00:07:08] Exploration breathing sessions.
[00:09:22] The rise of breath work as the key to performance.
[00:13:30] Dysfunction in breathing: causes and effects.
[00:16:05] Controlling breath to create the intra-abdominal pressure needed to lift.
[00:17:46] Relief of anxiety.
[00:19:27] The physiology behind different breathing protocols: Understanding the why.
[00:22:41] Identifying the best breathing protocol for an individual.
[00:26:00] Mouth taping.
[00:27:06] Somnifix strips.
[00:29:39] Sleep hygiene; circadian rhythm.
[00:30:41] Functional Range Conditioning (FRC).
[00:30:59] Controlled Articular Rotations (CARS).
[00:31:50] Nighttime routine.
[00:35:48] Cold therapy.
[00:36:41] Using breath to lower heart rate and blood pressure, decrease sympathetic nervous system activity; Studies: Zou, Yan, et al. "Meta-Analysis of Effects of Voluntary Slow Breathing Exercises for Control of Heart Rate and Blood Pressure in Patients With Cardiovascular Diseases." The American journal of cardiology 120.1 (2017): 148-153; and Hering, Dagmara, et al. "Effects of acute and long-term slow breathing exercise on muscle sympathetic nerve activity in untreated male patients with hypertension." Journal of hypertension 31.4 (2013): 739-746.
[00:38:28] Physiological benefits of exposure to extreme heat; Studies: For depression in cancer patients: Koltyn, K. F., et al. "Changes in mood state following whole-body hyperthermia." International journal of hyperthermia 8.3 (1992): 305-307; In cardiovascular disease: Laukkanen, Jari A., Tanjaniina Laukkanen, and Setor K. Kunutsor. "Cardiovascular and other health benefits of sauna bathing: a review of the evidence." Mayo Clinic Proceedings. Vol. 93. No. 8. Elsevier, 2018; In diabetes: Krause, Mauricio, et al. "Heat shock proteins and heat therapy for type 2 diabetes: pros and cons." Current Opinion in Clinical Nutrition & Metabolic Care 18.4 (2015): 374-380; In rheumatic disease, asthma, and chronic bronchitis: Hannuksela, Minna L., and Samer Ellahham. "Benefits and risks of sauna bathing." The American journal of medicine 110.2 (2001): 118-126.
[00:40:47] Sauna and cold exposure: What temperature and for how long?
[00:42:10] Research suggests benefit at 175 to 220 degrees Fahrenheit for 15-30 minutes, 2+ times/week.
[00:46:28] Cold exposure for athletic recovery; Study: Versey, Nathan G., Shona L. Halson, and Brian T. Dawson. "Water immersion recovery for athletes: effect on exercise performance and practical recommendations." Sports medicine 43.11 (2013): 1101-1130.
|Dec 19, 2018|
Calorie Restriction for Healthy Aging and Longevity
Researcher Jon Ramsey, PhD is Professor in the Department of Molecular Biosciences within the School of Veterinary Medicine at UC Davis. His study of animals focuses on nutrition as it relates to obesity and aging. The goal of his research is to understand the biological mechanisms that contribute to the aging process and to develop dietary interventions that promote healthy aging and weight loss.
In this podcast, NBT Scientific Director Megan Roberts interviews Dr. Ramsey about his research in the area of calorie restriction and its beneficial effects on longevity and healthspan. They examine the scientific literature on energy and macronutrient restriction, including some of the possible biological mechanisms driving the anti-aging effects of these interventions. They also discuss what this all means in practical terms for those seeking optimal health as they age.
Here’s the outline of this interview with Jon Ramsey:
[00:01:35] Calorie restriction for increasing lifespan.
[00:02:01] Theories of aging.
[00:04:40] Osborne and Mendel; Study: Osborne, Thomas B., Lafayette B. Mendel, and Edna L. Ferry. "The effect of retardation of growth upon the breeding period and duration of life of rats." Science 45.1160 (1917): 294-295.
[00:04:58] Clive McCay; Studies: McCay, Clive Maine, and Mary F. Crowell. "Prolonging the life span." The Scientific Monthly 39.5 (1934): 405-414 and McCay, Carl M., Mary F. Crowell, and Lewis A. Maynard. "The effect of retarded growth upon the length of life span and upon the ultimate body size: one figure." The journal of Nutrition 10.1 (1935): 63-79.
[00:06:25] Calorie restriction literature in animals.
[00:07:39] Types of rodents studied.
[00:08:09] Comparing effect of caloric restriction (CR) on different strains of mice; Study: Liao, Chen‐Yu, et al. "Genetic variation in the murine lifespan response to dietary restriction: from life extension to life shortening." Aging cell 9.1 (2010): 92-95.
[00:09:08] Time restricted feeding in animal models.
[00:11:51] Calorie restriction vs. malnutrition.
[00:12:00] Different levels of calorie restriction. Study: Weindruch, Richard, et al. "The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake." The Journal of nutrition 116.4 (1986): 641-654.
[00:13:36] Effects of 10% dietary restriction: Richardson, Arlan, et al. "Significant life extension by ten percent dietary restriction." Annals of the New York Academy of Sciences 1363.1 (2016): 11-17.
[00:17:56] Analyses of CALERIE data. Studies: Belsky, Daniel W., et al. "Change in the rate of biological aging in response to caloric restriction: CALERIE Biobank Analysis." The Journals of Gerontology: Series A 73.1 (2017): 4-10. and Redman, Leanne M., et al. "Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of aging." Cell metabolism 27.4 (2018): 805-815.
[00:19:21] Dietary restriction and oxidative stress; Study: Walsh, Michael E., Yun Shi, and Holly Van Remmen. "The effects of dietary restriction on oxidative stress in rodents." Free Radical Biology and Medicine 66 (2014): 88-99.
[00:20:29] Podcast: How Oxidative Stress Impacts Performance and Healthspan, with Megan Roberts.
[00:20:40] Effects of CR on reactive oxidative species production; Study: Ramsey, Jon J., Mary-Ellen Harper, and Richard Weindruch. "Restriction of energy intake, energy expenditure, and aging." Free Radical Biology and Medicine 29.10 (2000): 946-968.
[00:20:59] Effects of fasting on the liver; Study: Salin, Karine, et al. "Decreased mitochondrial metabolic requirements in fasting animals carry an oxidative cost." Functional Ecology (2018).
[00:21:56] Control of food intake: Do animal models accurately reflect human behavior?
[00:25:06] Enriched environment; Study: McMurphy, Travis, et al. "Implementation of environmental enrichment after middle age promotes healthy aging." Aging (Albany NY) 10.7 (2018): 1698.
[00:26:35] University of Wisconsin study: Colman, Ricki J., et al. "Caloric restriction delays disease onset and mortality in rhesus monkeys." Science 325.5937 (2009): 201-204.
[00:26:35] National Institute on Aging study: Mattison, Julie A., et al. "Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study." Nature 489.7415 (2012): 318.
[00:31:34] Biological mechanisms behind the beneficial effects of CR.
[00:33:09] Central metabolism sensors.
[00:35:28] Mitochondrial proton leak.
[00:37:41] Study: Bevilacqua, Lisa, et al. "Effects of short-and medium-term calorie restriction on muscle mitochondrial proton leak and reactive oxygen species production." American Journal of Physiology-Endocrinology and Metabolism 286.5 (2004): E852-E861.
[00:40:59] The influence of dietary fat source; Study: Villalba, José Manuel, et al. "The influence of dietary fat source on liver and skeletal muscle mitochondrial modifications and lifespan changes in calorie-restricted mice." Biogerontology 16.5 (2015): 655-670.
[00:42:16] Effects of protein restriction on longevity; Studies: 1. Davis, Teresa A., Connie W. Bales, and Roy E. Beauchene. "Differential effects of dietary caloric and protein restriction in the aging rat." Experimental gerontology 18.6 (1983): 427-435; 2. Pugh, Thomas D., Roger G. Klopp, and Richard Weindruch. "Controlling caloric consumption: protocols for rodents and rhesus monkeys☆." Neurobiology of aging 20.2 (1999): 157-165.
[00:42:23] More recent studies on protein restriction: 1. Pamplona, Reinald, and Gustavo Barja. "Mitochondrial oxidative stress, aging and caloric restriction: the protein and methionine connection." Biochimica Et Biophysica Acta (BBA)-Bioenergetics 1757.5-6 (2006): 496-508; 2. Caro, Pilar, et al. "Effect of 40% restriction of dietary amino acids (except methionine) on mitochondrial oxidative stress and biogenesis, AIF and SIRT1 in rat liver." Biogerontology 10.5 (2009): 579-592.
[00:43:42] Morris Ross study: Ross, Morris H. "Length of life and nutrition in the rat." The Journal of nutrition 75.2 (1961): 197-210.
[00:44:03] Effects of dietary lipid composition on lifespan; Study: López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2014): 1181-1188.
[00:45:07] Anthony J. Hulbert.
[00:48:46] Omega-3 study: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-234.
[00:50:02] Ketogenic Diets.
[00:50:05] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice, with Megan (Hall) Roberts.
[00:53:47] Intermittent fasting study: Mitchell, Sarah J., et al. "Daily fasting improves health and survival in male mice independent of diet composition and calories." Cell metabolism(2018).
[00:54:19] Valter Longo, PhD.
[00:54:49] Weight cycling; Study: Smith Jr, Daniel L., et al. "Weight cycling increases longevity compared with sustained obesity in mice." Obesity 26.11 (2018): 1733-1739.
[00:55:22] Exercise in the context of carb restriction and longevity.
[00:58:41] Take home points.
[01:01:08] With unlimited resources, what would you study?
[01:02:08] Jon Ramsey, PhD at UC Davis.
|Dec 12, 2018|
Why You Should Eat Breakfast (and Other Secrets of Circadian Biology)
Researcher and writer Bill Lagakos, PhD earned his doctorate in Nutritional Biochemistry and Physiology from Rutgers University, with a focus on obesity, insulin resistance, and circadian biology. He went on to post-doctoral research on inflammation and diabetes, which led to an interest and course of study on circadian rhythm with the Mayo clinic. Bill is the author of the book, “The Poor, Misunderstood Calorie,” and maintains an active blog where he explores health-related topics in the scientific literature.
On this podcast with Tommy Wood, MD, Bill discusses critical aspects of entraining circadian rhythm, including the importance of early time-restricted eating. They challenge the concept of chronotypes and discuss why your intermittent fasting program may not be giving you the results you want. Bill also shares his impressions on macronutrient requirements, and the effects of ketosis on body composition and athletic performance.
Here’s the outline of this interview with Bill Lagakos:
[00:00:22] Bill's Patreon page.
[00:00:41] Blog: Calories Proper.
[00:03:47] Circadian rhythm and metabolism.
[00:05:11] Metabolism is gimped at night; Study: Bo, S., et al. "Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study." International Journal of Obesity 39.12 (2015): 1689.
[00:05:26] Meal timing and the circadian regulation of nutrient partitioning; Study: Jakubowicz, Daniela, et al. "Influences of breakfast on clock gene expression and postprandial glycemia in healthy individuals and individuals with diabetes: a randomized clinical trial." Diabetes care (2017): dc162753.
[00:05:54] Studies: Jacobs, H., Thompson, M., Halberg, E., Halberg, F., Fraeber, C., Levine, H. & Haus, E. (1975) Relative body weight loss on limited free-choice meal consumed as breakfast rather than as dinner. Chronobiologia 2 (suppl 1): 33; and Hirsh, E., Halberg, F., Goetz, F.C., Cressey, D., Wendt, H., Sothern, R., Haus, E., Stoney, P., Minors, D., Rosen, G., Hill, B., Hilleren, M. & Garett, K. (1975) Body weight change during 1 week on a single daily 2000-calorie meal consumed as breakfast (B) or dinner (D). Cronobiologia 2 (suppl 1): 31–32.
[00:10:20] Study: Gabel, Kelsey, et al. "Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study." Nutrition and Healthy Aging Preprint: 1-9.
[00:12:19] Breakfast like a king, lunch like a prince, and dinner like a pauper.
[00:12:30] Early Time-Restricted Feeding; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221.
[00:13:56] Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD.
[00:14:16] Continuous energy restriction vs. Intermittent Fasting; Study: Sundfør, T. M., M. Svendsen, and S. Tonstad. "Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial." Nutrition, Metabolism and Cardiovascular Diseases (2018).
[00:15:00] Circadian rhythm disruption and disease risk.
[00:16:10] Electronics at night as circadian rhythm disruption.
[00:16:44] Artificial light at night and cancer; Studies: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40; and Kubo, Tatsuhiko, et al. "Prospective cohort study of the risk of prostate cancer among rotating-shift workers: findings from the Japan collaborative cohort study." American journal of epidemiology 164.6 (2006): 549-555.
[00:20:27] Chronotypes as a species-level distinction.
[00:23:33] Philips goLITE BLU Energy Light.
[00:24:17] Best advice for shift workers.
[00:25:20] Genetic polymorphisms; MTNR gene.
[00:26:38] Sleep deprivation leads to increased calorie consumption. Study: Broussard, Josiane L., et al. "Elevated ghrelin predicts food intake during experimental sleep restriction." Obesity 24.1 (2016): 132-138.
[00:27:41] Sleep contributes to the maintenance of lean body mass. Study: Nedeltcheva, Arlet V., et al. "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of internal medicine 153.7 (2010): 435-441.
[00:29:12] Macronutrient composition of diet.
[00:29:23] Book: The Poor, Misunderstood Calorie, by William Lagakos, PhD.
[00:30:12] Reduced industrial foods resulting in weight loss; Study: Ebbeling, Cara B., et al. "Effects of a low–glycemic load vs low-fat diet in obese young adults: a randomized trial." Jama 297.19 (2007): 2092-2102.
[00:30:31] Calories less important when eating processed foods; Monkey study: Kavanagh, Kylie, et al. "Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys." Obesity 15.7 (2007): 1675-1684.
[00:32:16] Protein intake recommendations.
[00:34:44] The glucose-sparing effect of ketones.
[00:35:47] Protein needed to maintain lean-muscle mass during keto. Study: Meckling, Kelly A., Caitriona O’sullivan, and Dayna Saari. "Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women." The Journal of Clinical Endocrinology & Metabolism 89.6 (2004): 2717-2723.
[00:36:43] Ketogenic diets and mental health.
[00:37:24] Neuroprotective properties of keto; Study: Maalouf, Marwan, Jong M. Rho, and Mark P. Mattson. "The neuroprotective properties of calorie restriction, the ketogenic diet, and ketone bodies." Brain research reviews 59.2 (2009): 293-315.
[00:37:40] Poor adherence to keto in more severe dementia. Study: Taylor, Matthew K., et al. "Feasibility and efficacy data from a ketogenic diet intervention in Alzheimer's disease." Alzheimer's & Dementia: Translational Research & Clinical Interventions 4 (2018): 28-36.
[00:38:02] MCT oil used to moderate cognitive decline; Study: Henderson, Samuel T., et al. "Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer's disease: a randomized, double-blind, placebo-controlled, multicenter trial." Nutrition & metabolism 6.1 (2009): 31.
[00:38:39] Keto for Bipolar Disorder; Study: Phelps, James R., Susan V. Siemers, and Rif S. El-Mallakh. "The ketogenic diet for type II bipolar disorder." Neurocase 19.5 (2013): 423-426.
[00:39:14] Consultation with clients.
[00:41:02] Blog post on changing sleep duration: Circadian rhythms, sleep deprivation, and human performance.
[00:42:21] Athletics and adaptation to ketosis.
[00:43:25] Wingate test.
[00:43:46] Olympic weightlifters; Study: Greene, David A., et al. "A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes." The Journal of Strength & Conditioning Research 32.12 (2018): 3373-3382.
|Dec 05, 2018|
How to Sustain High Cognitive Performance
Speaker, author, and scientist James Hewitt is back on the podcast today to discuss his latest research involving cognitive endurance. As the Chief Innovation Officer for Hintsa Performance, James has studied the sleep, stress, and cognitive performance of knowledge workers. In doing so, he has identified behaviors and habits that can derail mental stamina, as well as the ones that lead to sustainable high performance and wellness.
On this podcast with Dr. Tommy Wood, James shares his observations on cognitive load and inhibitory control, factors that impact our ability to remain committed to goals and excel in areas requiring attention and self-control. He offers specific strategies for enhancing cognitive endurance by optimising the rhythms of work, rest, and peak performance. They also discuss the effect of cognitive load on sports performance, and the evolving role of augmented intelligence in the workplace.
Here’s the outline of this interview with James Hewitt:
[00:00:06] Previous podcast: How to Avoid the Cognitive Middle Gear, with James Hewitt.
[00:00:18] Hintsa Performance.
[00:04:07] Placebo sleep; Study: Draganich, Christina, and Kristi Erdal. "Placebo sleep affects cognitive functioning." Journal of Experimental Psychology: Learning, Memory, and Cognition 40.3 (2014): 857.
[00:05:18] Cognitive gears.
[00:06:18] Knowledge work.
[00:06:57] Intensity zones.
[00:08:35] Middle gear: pseudo work.
[00:10:50] Inhibitory control.
[00:14:35] Accountability in groups.
[00:16:07] Book: Mindset: The New Psychology of Success, by Carol Dweck.
[00:17:22] Simon Marshall, PhD. on growth mindset. Podcast: Why Most People Never Learn From Their Mistakes - But Some Do.
[00:20:14] Cognitive task load: time pressure, complexity, switching.
[00:21:39] Switching; study: Mark, Gloria, Daniela Gudith, and Ulrich Klocke. "The cost of interrupted work: more speed and stress." Proceedings of the SIGCHI conference on Human Factors in Computing Systems. ACM, 2008.
[00:24:17] Synchronizing cognitive load with time of day.
[00:25:07] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport.
[00:27:33] Pomodoro technique.
[00:28:44] We check in with our communication tools once every 6 minutes.
[00:32:33] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker.
[00:33:33] Circadian entrainment to natural light-dark cycles; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.
[00:38:30] Cognitive load and decision making in the era of augmented intelligence.
[00:38:56] McKinsey Global Institute (2017): A Future That Works.
[00:39:19] Humans and machines working together.
[00:44:29] Video: Augmented Intelligence.
[00:45:02] Roy Baumeister, ego depletion; Study: Baumeister, Roy F., Ellen Bratslavsky, and Mark Muraven. "Ego depletion: Is the active self a limited resource?." Self-Regulation and Self-Control. Routledge, 2018. 24-52.
[00:48:06] Self-control as a value-based choice; Study: Berkman, Elliot T., et al. "Self-control as value-based choice." Current Directions in Psychological Science 26.5 (2017): 422-428.
[00:49:14] Book: Thinking, Fast and Slow, by Daniel Kahneman.
[00:50:10] Linking behaviors to goals.
[00:56:38] Screen Time on iOS.
[00:58:15] Effect of cognitive load on sports performance.
[00:58:27] Brain endurance training; Study: Marcora, Samuele M., Walter Staiano, and Victoria Manning. "Mental fatigue impairs physical performance in humans." Journal of applied physiology 106.3 (2009): 857-864.
[01:00:10] Superior inhibitory control in road cyclists; Study: Martin, Kristy, et al. "Superior inhibitory control and resistance to mental fatigue in professional road cyclists." PloS one 11.7 (2016): e0159907.
[01:02:29] Measuring inhibitory control. Go-No Go Task.
[01:03:13] Stroop task.
[01:03:40] Improving inhibitory control.
[01:06:57] The value of switching off.
|Nov 27, 2018|
The Critical Factors of Healthspan and Lifespan
Dr. Peter Attia, MD is the founder of Attia Medical, PC, a medical practice that focuses on increasing healthspan by minimizing the risk of chronic disease and preserving quality of life. Peter trained for five years at Johns Hopkins in general surgery and then spent two years at NIH as a surgical oncology fellow. He has since been mentored by some of the most experienced and innovative physicians and scientists in the US and Canada.
On this podcast Dr. Tommy Wood, MD talks with Peter about the critical components of lifespan and healthspan, including the factors he has identified as most important. They also discuss the controversial role of statin medication and take a close look at the necessity and sufficiency of risk factors for atherosclerosis. If you want to learn more about Peter’s work, he has a blog, a podcast and an active social media presence.
Here’s the outline of this interview with Peter Attia:
[00:00:35] Mellow Johnny’s Bike Shop.
[00:04:01] Eddy Merckx.
[00:04:16] Healthspan. Video: Peter Attia - Reverse engineered approach to human longevity.
[00:05:23] Components of healthspan: cognitive, physical, emotional.
[00:08:35] Reverse engineering healthspan.
[00:11:34] Strength, power, aerobic and anaerobic fitness, flexibility.
[00:14:57] Injuries affecting healthspan.
[00:16:27] Exercise dosing studies: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415; Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240.
[00:17:26] Atrial fibrillation; mitochondrial injury.
[00:19:28] Functional threshold power (FTP).
[00:23:58] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.
[00:23:59] Twin study: Bathgate, Katherine E., et al. "Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits." European journal of applied physiology 118.10 (2018): 2097-2110.
[00:24:50] The emotional component of healthspan.
[00:24:56] The Drive Podcast: Paul Conti, M.D.: trauma, suicide, community, and self-compassion.
[00:26:40] Sam Harris: Meditation.
[00:30:45] Vulnerability as a practitioner.
[00:33:46] Time-restricted feeding.
[00:34:23] Continuous glucose monitoring (CGM); Oura ring.
[00:35:38] Factors contributing to longevity: deprivation of calories and rapamycin.
[00:37:54] Benefits of fasting.
[00:41:04] Free T3:Reverse T3 ratios during fasting.
[00:43:30] Robert Lustig.
[00:45:07] Multi-Ethnic Study of Atherosclerosis (MESA).
[00:46:09] Statins; side effects.
[00:48:36] Lipoprotein(a) - Lp(a).
[00:49:19] Coronary Artery Calcium (CAC) scan.
[00:54:32] Risk factors for atherosclerosis: necessity and sufficiency.
[00:59:03] LDL cholesterol; ApoB.
[01:01:15] Familial Hypercholesterolemia (FH).
[01:06:25] Saturated fat/cholesterol study: Jones, P. J., A. H. Lichtenstein, and E. J. Schaefer. "Interaction of dietary fat saturation and cholesterol level on cholesterol synthesis measured using deuterium incorporation." Journal of lipid research 35.6 (1994): 1093-1101.
[01:09:43] Feldman Protocol.
|Nov 20, 2018|
How to Use Data to Take Control of Your Health
David Korsunsky spent 15 years working for industry-leading technology firms, and in 2015 founded Heads Up Health, a San Francisco-based startup helping people to aggregate and learn from their own health information. The company can retrieve lab work from over 30,000 providers across the US, building a single health history and a timeline that can help to make sense of your current challenges.
In this podcast, I’m talking with David about his mission to help 100 million people take control of their health. We talk about the Heads Up Health platform, which integrates with apps and devices and eliminates that dusty old pile of lab reports you weren’t sure what to do with. David also shares his own story as a case study, demonstrating the value of having easy, mobile, shareable access to all of your health information.
Here’s the outline of this interview with David Korsunsky:
[00:01:09] Heads Up Health.
[00:01:24] Robb Wolf's Podcast featuring Dave Korsunsky.
[00:02:08] The story behind Heads up Health.
[00:06:18] Applying engineering mindset to health.
[00:11:36] Devices; Oura ring.
[00:17:17] Blood Chemistry Calculator.
[00:22:50] Reference Ranges.
[00:28:52] Tracking symptoms; seizures.
[00:29:51] Potential applications of machine learning.
[00:32:28] Elimination diet.
[00:33:30] Video: Bryan's H. Pylori case study.
[00:35:28] 23andme DNA testing.
[00:36:49] Data-Driven Health Radio: Episode 20 - Carrie Brown.
[00:37:26] Care team access.
[00:42:40] Challenges to progress; Fast Healthcare Interoperability Resources (FHIR) movement.
[00:43:12] Podcast: How to Teach Machines That Can Learn, with Pedro Domingos, PhD.
[00:46:21] Amazon AWS for data storage.
[00:47:53] Data-Driven Health Radio podcast.
[00:49:44] How to get started on Heads up Health.
|Nov 13, 2018|
Blood Chemistry in Athletes
Over the past year, we’ve made the Blood Chemistry Calculator our primary screening and feedback tool for the athletes we work with. In that time we’ve noted some clear patterns in the effects of long-term and vigorous exercise on blood chemistry. We’ve learned that while certain tests seem to be directly affected by hard training sessions, some can also provide clues for how best to enhance athletic performance.
In this podcast I’m talking with Dr Tommy Wood, MD, PhD about blood chemistry in athletes: which markers are affected by intense exercise, how to know if your labs indicate a problem, and what to do about it. We discuss the markers associated with athletic power and lifespan, and why knowing your own blood chemistry numbers may be the best thing you do for your health and performance.
Here’s the outline of this interview with Tommy Wood:
[00:04:44] Optimal vs standard reference ranges.
[00:06:28] Differences among ethnic groups.
[00:08:15] Recovery of liver enzymes after exercise; Study: Pettersson, Jonas, et al. "Muscular exercise can cause highly pathological liver function tests in healthy men." British journal of clinical pharmacology 65.2 (2008): 253-259.
[00:12:22] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter; HumanOS Podcast.
[00:12:52] Creatinine vs creatine.
[00:15:53] Creatinine - U shaped curve.
[00:16:54] Creatinine and kidney function.
[00:17:44] Battle of the quads: Robert Forstemann vs. Andre Greipel.
[00:18:42] Blood doping.
[00:18:44] Book: The Secret Race: Inside the Hidden World of the Tour de France, by Tyler Hamilton.
[00:19:22] Higher hematocrit = higher power.
[00:20:15] Adaptations that reduce hematocrit.
[00:26:23] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay.
[00:26:33] Blood Urea Nitrogen (BUN).
[00:27:40] Dr. Tamsin Lewis; Causes of a high BUN.
[00:31:54] Higher RDW = increased risk of mortality.
[00:34:34] Triglycerides ideally < 100.
[00:34:44] Fasting blood glucose - once past 110 not much change in mortality risk.
[00:35:44] Blood glucose and biological age.
[00:36:49] High fasting blood glucose in athletes.
[00:38:35] Machine learning to identify diabetic retinopathy; Study: Gulshan, Varun, et al. "Development and validation of a deep learning algorithm for detection of diabetic retinopathy in retinal fundus photographs." Jama 316.22 (2016): 2402-2410.
[00:40:51] Calcium; lower levels in athletes.
[00:42:26] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford; Grip strength; Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488.
[00:43:25] Article: Optimizing Vitamin D for Athletic Performance, by Brad Dieter, PhD with contributions from Tommy Wood, MD and Christopher Kelly.
[00:43:46] Cholesterol levels in athletes; Study: Creighton, Brent C., et al. "Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes." BMJ open sport & exercise medicine 4.1 (2018): e000429.
[00:43:50] Podcast: How to Drop Your Cholesterol, with Dave Feldman.
[00:44:40] Higher cholesterol = higher lifespan. Studies: 1. Stückle, Druckerei. "Towards a Paradigm Shift in Cholesterol Treatment. A Re-examination of the Cholesterol Issue in Japan: Abstracts." Annals of Nutrition and Metabolism 66.Suppl. 4 (2015): 1-116 and 2. Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401.
[00:46:04] How often to run a blood test for an athlete?
|Nov 07, 2018|
Women in Science: Bridging the Gender Gap
Science, technology, engineering and mathematics (STEM) - It’s a group of academic disciplines and professions that have historically been male-dominated. In 2017, women held 47% of all jobs in the US, but only 24% of STEM jobs. As a result, we are lacking the perspectives of women in fields that contribute heavily to our progress as a society.
On the podcast today, NBT Scientific Director Megan Roberts is talking with Elizabeth Nance, PhD, and Brianna Stubbs, PhD, scientists leading teams of researchers in the areas of biotechnology and physiology. The trio talk about the unique aspects of being women in scientific fields, including the importance of allies and mentors, imposter syndrome, and identifying your own biases.
Here’s the outline of this interview with Elizabeth Nance and Brianna Stubbs:
[00:00:23] Elizabeth's STEM-Talk podcast.
[00:00:49] Previous podcasts: Elizabeth: Nanotechnology: The Big Impact of Tiny Particles; Brianna: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs; The D-BHB Ketone Monoester Is Here.
[00:09:50] Positive Discrimination
[00:12:59] Nature vs nurture; causes of women’s underrepresentation in science. Studies: Ceci, Stephen J., and Wendy M. Williams. "Understanding current causes of women's underrepresentation in science." Proceedings of the National Academy of Sciences (2011): 201014871, and Cheryan, Sapna, et al. "Why are some STEM fields more gender balanced than others?." Psychological Bulletin 143.1 (2017): 1.
[00:15:57] Freakonomics Podcast: What Can Uber Teach Us About the Gender Pay Gap?
[00:18:36] Chemical engineering: 30% women.
[00:22:53] Prof. Kieran Clarke, University of Oxford.
[00:23:36] #MeToo Movement.
[00:24:28] Allies in the workplace.
[00:25:25] Service to the department.
[00:29:00] Diversity and mentorship.
[00:31:01] Fluid mentor/mentee roles and boundaries.
[00:34:05] Women in Chemical Engineering.
[00:37:37] Gender differences in mentoring.
[00:40:44] Work-life balance.
[00:47:02] Judgment and criticism from others.
[00:56:44] Letting the work speak for itself vs. focusing on minority status.
[01:00:22] Book: Whistling Vivaldi: How Stereotypes Affect Us and What We Can Do (Issues of Our Time), by Claude M. Steele.
[01:00:26] Self-fulfilling effect of stereotypes.
[01:05:35] Imposter syndrome.
[01:12:15] Embracing failure.
[01:14:27] University of Washington Resilience Lab.
[01:17:15] Being a catalyst for progress.
[01:17:17] Conscious use of language. Article: Letters of recommendation for women more likely to raise doubts.
[01:25:52] Defining success.
[01:29:04] Book: How Successful Women Think: It's All In The Mind, by Latrell King.
[01:30:00] Additional articles: 1. These labs are remarkably diverse — here’s why they’re winning at science; 2. 4 Ways Women Can Build Relationships When They Feel Excluded at Work; 3. The uncomfortable question powerful women should answer; 4. Where Women Must Defy the Odds to Become Scientists; 5. These are the 10 best and worst states for women.
|Nov 01, 2018|
Mitochondria: More Than a Powerhouse
The mitochondria are commonly known as the “powerhouse” of the cell, but energy production is only one of the critical roles played by these organelles. This is why mitochondrial dysfunction tends to have many different signs and symptoms, causing practitioners to chase the wrong things. In fact, the average person with a disorder of the mitochondria will see at least 8 doctors before being properly diagnosed.
Dr. Bryan Walsh, ND is with me today to take an in-depth look at how the mitochondria operate and their roles in the body. We discuss free radicals and antioxidants (hint - those supplements don’t do what we think they do!). Bryan describes mitochondrial dysfunction - what causes it, how to assess for it, and what can happen when it goes untreated. If you want to take a deep dive into this subject, go take Bryan’s new course, Everything You Ever Wanted to Know About the Mitochondria - an amazing 16-hour training for practitioners and biochemistry enthusiasts.
Here’s the outline of this interview with Bryan Walsh:
[00:03:30] Patients seeing an average of 8.19 doctors before getting diagnosis; Study: Grier, Johnston, et al. "Diagnostic odyssey of patients with mitochondrial disease: Results of a survey." Neurology Genetics 4.2 (2018): e230.
[00:04:20] Functions of mitochondria.
[00:07:22] Systemic problems; widespread hormonal effects.
[00:08:10] Signs of mitochondrial dysfunction.
[00:13:46] Khan Academy.
[00:14:05] Insulin resistance as cellular antioxidant defense mechanism; Study: Hoehn, Kyle L., et al. "Insulin resistance is a cellular antioxidant defense mechanism." Proceedings of the National Academy of Sciences(2009): pnas-0902380106.
[00:20:39] Ben Goldacre.
[00:24:22] How mitochondria work; Free radicals.
[00:26:47] Podcast: How Oxidative Stress Impacts Performance and Healthspan, with Megan Roberts.
[00:27:32] Blood markers of oxidative stress: Bilirubin, GGT, Uric Acid.
[00:29:05] GGT as a marker of oxidative stress; Study: Lee, Duk-Hee, Rune Blomhoff, and David R. Jacobs. "Review is serum gamma glutamyltransferase a marker of oxidative stress?." Free radical research 38.6 (2004): 535-539.
[00:29:11] GGT as a marker of xenobiotic exposure; Study: Lee, Duk-Hee, and David R. Jacobs Jr. "Is serum gamma-glutamyltransferase a marker of exposure to various environmental pollutants?." Free radical research 43.6 (2009): 533-537.
[00:29:16] GGT as a marker of glutathione deficiency in the liver; Study: Koenig, Gerald, and Stephanie Seneff. "Gamma-glutamyltransferase: a predictive biomarker of cellular antioxidant inadequacy and disease risk." Disease markers 2015 (2015).
[00:30:00] Bilirubin 0.4 or below associated with all-cause mortality; Study: Ong, Kwok-Leung, et al. "The relationship between total bilirubin levels and total mortality in older adults: the United States National Health and Nutrition Examination Survey (NHANES) 1999-2004." PLoS One 9.4 (2014): e94479.
[00:32:20] Uric acid and the ketogenic diet.
[00:37:01] Causes of mitochondrial dysfunction.
[00:39:02] Nutrient deficiencies; Study: Ames, Bruce N., Hani Atamna, and David W. Killilea. "Mineral and vitamin deficiencies can accelerate the mitochondrial decay of aging." Molecular aspects of medicine 26.4-5 (2005): 363-378.
[00:43:41] Do Mitochondria Have An Immune System? Study: Popkov, V. A., et al. "Do mitochondria have an immune system?." Biochemistry (Moscow) 81.10 (2016): 1229-1236.
[00:43:54] Theory: Mitochondria as bacteria.
[00:45:06] Bacteria, viruses target mitochondria; Studies: Lobet, Elodie, Jean-Jacques Letesson, and Thierry Arnould. "Mitochondria: a target for bacteria." Biochemical pharmacology 94.3 (2015): 173-185, and D Williamson, Chad, Roberta L DeBiasi, and Anamaris M Colberg-Poley. "Viral product trafficking to mitochondria, mechanisms and roles in pathogenesis." Infectious Disorders-Drug Targets (Formerly Current Drug Targets-Infectious Disorders) 12.1 (2012): 18-37.
[00:45:50] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh.
[00:46:17] Mitochondria as a target of xenobiotic exposure; Study: Meyer, Joel N., et al. "Mitochondria as a target of environmental toxicants." toxicological sciences 134.1 (2013): 1-17.
[00:47:26] 35% of pharmaceuticals tested caused mitochondrial dysfunction; Studies: Dykens, James A., and Yvonne Will. "The significance of mitochondrial toxicity testing in drug development." Drug discovery today 12.17-18 (2007): 777-785, and Meyer, Joel N., and Sherine SL Chan. "Sources, mechanisms, and consequences of chemical-induced mitochondrial toxicity." (2017): 2-4.
[00:48:59] Classes of medications that cause dysfunction.
[00:49:20] Absence of exposure to physical stressors.
[00:53:37] Book: Why Buddhism is True: The Science and Philosophy of Meditation and Enlightenment, by Robert Wright.
[00:57:12] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651. From our Highlights email series.
[00:57:13] Appropriately applied stress in the right amount.
[00:58:10] Dietary interventions.
[00:58:27] Ketogenic, low carb, calorie restriction, time restricted feeding; Study: Vidali, Silvia, et al. "Mitochondria: The ketogenic diet—A metabolism-based therapy." The international journal of biochemistry & cell biology 63 (2015): 55-59.
[00:59:47] Therapeutic uncoupling; protonophore.
[01:02:27] 2,4-Dinitrophenol (DNP).
[01:05:33] DNP mouse study: Perry, Rachel J., et al. "Controlled-release mitochondrial protonophore reverses diabetes and steatohepatitis in rats." Science 347.6227 (2015): 1253-1256.
[01:10:37] Metabolic Fitness Pro.
[01:11:40] Course: Everything You Ever Wanted to Know About the Mitochondria.
|Oct 23, 2018|
How to Connect with Clients as a Health Practitioner
I’m joined again today by one of my good friends and mentors, Jeremy Hendon. Jeremy is an international speaker, consultant, and entrepreneur who has founded and grown several successful companies. I had the pleasure of working with Jeremy on the Keto Summit in 2016 and I can attest to his genius in business and marketing, particularly in the domain of health and wellness.
Jeremy is with me today to talk about marketplace trends that impact health practitioners, and the strategies that cause some businesses to stand out from the crowd. He shares his method for building trust with consumers who are new to diet and lifestyle change. We also discuss the importance of weaving story into your business messaging to attract and strengthen connection with your audience.
Here’s the outline of this interview with Jeremy Hendon:
[00:01:35] Keto Summit.
[00:05:10] Louise Hendon.
[00:09:06] Curation; Jay Abraham.
[00:13:02] Doing business in health.
[00:15:48] Sell people what they want.
[00:22:48] Innovation in health coaching.
[00:26:03] Creating a better user experience.
[00:29:43] Network effects.
[00:31:38] Building trust and connection.
[00:34:32] Accountability; StickK.
[00:40:23] New directions for NBT.
[00:43:28] Engineering referrals.
[00:45:24] Nourishing Brands.
[00:47:27] CoBionic Foundation.
[00:48:30] Plant based diets.
[00:51:02] Job opportunity.
[00:52:50] The power of story in marketing.
[00:54:35] Book: The Wisdom of Psychopaths: What Saints, Spies, and Serial Killers Can Teach Us About Success, by Kevin Dutton.
[00:56:15] Book: Wired for Story: The Writer's Guide to Using Brain Science to Hook Readers from the Very First Sentence, by Lisa Cron.
[00:56:17] Book: Story: Substance, Structure, Style and the Principles of Screenwriting, by Robert McKee.
|Oct 16, 2018|
How to Create a Career Doing a Sport You Love
Jeff Kendall-Weed’s interest in cycling began at a young age when he got his first bike - a used girls’ cruiser from the local Goodwill. Growing up in the mountains of Santa Cruz, California he quickly moved on to BMX and mountain biking and hasn’t stopped since. During and after college Jeff raced in the US and Europe and went on to work for industry leaders Ibis and WTB. Today he is producing stunning cycling videos from the trails he visits around the world.
On this podcast, Jeff and I talk about the many roles he’s had in the world of mountain biking, and his decision to leave his stable job for a life as an entrepreneur and family man. Don’t let his modesty fool you - Jeff is one of the best bike handlers I’ve seen. You can visit his YouTube channel to see for yourself.
Here’s the outline of this interview with Jeff Kendall-Weed:
[00:02:43] Soquel Demonstration Forest.
[00:04:51] Raging River State Forest.
[00:05:44] Sea Otter Classic.
[00:12:14] Hans Heim.
[00:13:08] Mojo Carbon.
[00:13:59] European vs US racing.
[00:16:07] Roxy Lo.
[00:16:41] Red Hot.
[00:21:14] Wilderness Trail Bikes (WTB).
[00:22:37] Making videos.
[00:25:44] Leavenworth, WA trails.
[00:26:17] Video: Jeff Kendall-Weed in Tahoe with Kitsbow.
[00:27:37] Trailforks app.
[00:28:14] Video: Jeff Kendall-Weed visits the Pacific Northwest.
[00:30:58] Leaving job security.
[00:33:02] Toxoplasmosis study: Johnson, Stefanie K., et al. "Risky business: linking Toxoplasma gondii infection and entrepreneurship behaviours across individuals and countries." Proc. R. Soc. B 285.1883 (2018): 20180822.
[00:37:17] Costa Rica.
[00:39:10] Getting injured.
[00:43:07] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, PhD. and Lesley Paterson.
[00:43:50] Video: Costa Rica: ripping jungle trails & surviving the emergency room!
[00:48:04] Biking for a living vs. leisure.
[00:51:20] Backpack video: I ALWAYS carry this!
[00:53:21] Jeff's Patreon page.
[00:58:51] Jeff's podcasts.
|Oct 10, 2018|
Nanotechnology: The Big Impact of Tiny Particles
Dr. Elizabeth Nance received her Ph.D. from Johns Hopkins University in Chemical & Biomolecular Engineering and is now an Assistant Professor at the University of Washington. She leads a research team in the study of nanoparticles that are capable of targeting disease in the brain. Elizabeth has received numerous awards for her groundbreaking work, and was named one of Forbes 30 under 30 in Science in 2015, described as one of the “most disruptive, game-changing and innovating young personalities in science.”
In this podcast NBT Scientific Director Megan Roberts interviews Elizabeth about her research in nanotechnology and its application in medical development and delivery. They discuss the potential applications of her work for the diagnosis and treatment of debilitating diseases such as cancer, Alzheimer’s, and Parkinson’s. They also talk about the message behind Elizabeth’s 2016 TED talk on the importance of exploring unfamiliar territory as a catalyst for growth and mastery.
Here’s the outline of this interview with Elizabeth Nance:
[00:00:41] Book: How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan.
[00:11:42] Justin Hanes, PhD.
[00:11:51] Mucosal barrier.
[00:15:36] Increasing distribution of particles within brain.
[00:17:28] Polyethylene glycol.
[00:33:28] Increasing diffusive capability for improved drug efficacy.
[00:34:05] Curcumin study: Joseph A., Wood T., Chen C-C., Corry K., Juul S., Snyder J., Parikh P., Nance E. Curcumin-loaded brain penetrating nanoparticles for treatment of neonatal hypoxia-ischemia encephalopathy. In press, Nano Research.
[00:35:13] Nanotechnology in cancer.
[00:39:10] Generalizing from animal models.
[00:46:40] Childhood cerebral adrenoleukodystrophy.
[00:48:25] Video: Specializing in Not Specializing | Elizabeth Nance | TEDxUofW.
[00:48:53] Interdisciplinary collaboration.
[00:53:14] Book: Mindset: The New Psychology of Success, by Carol Dweck, Ph.D.
[01:00:02] Freedom to fail.
[01:02:06] Machine learning.
|Oct 02, 2018|
NBT Olympians: Alex O’Brien
From 1992 to 2001 Alex O’Brien competed as an elite professional tennis player on the ATP World Tour. Career highlights include playing for the US Davis Cup team and the 2000 US Olympic Team in Sydney, Australia. Alex also won the US Open doubles championship in 1999 and ranked as the No. 1 world doubles player in May 2000.
We’ve been working with Alex as a member of our own Elite Performance Program. He’s on the podcast with me today to talk about his journey to becoming a professional tennis player and sharing some of the moments that stand out to him from his years on the court. We also discuss his reasons for coming to NBT for health coaching and the progress he’s made since then.
It’s also worth mentioning that in 1998 Alex created the Alex O’Brien Tennis Foundation - a nonprofit organization that brings tennis to underprivileged kids in his hometown of Amarillo, Texas. It’s still going strong after 20 years.
Here’s the outline of this interview with Alex O’Brien:
[00:06:30] Playing tennis professionally.
[00:06:39] Jim Courier.
[00:10:36] Strength training.
[00:11:25] Gustavo Kuerten.
[00:13:00] Growth Mindset. Previous podcasts discussing mindset (both with Simon Marshall, PhD): Why We Self-Sabotage (And What to Do Instead) and Why Most People Never Learn From Their Mistakes - But Some Do.
[00:14:13] Learning from losses.
[00:16:00] Coping strategies for the pressure.
[00:19:29] Björn Borg.
[00:20:34] Becoming a doubles player.
[00:24:29] Winner: 1999 US Open - Men’s Doubles.
[00:27:30] Brandon Slay.
[00:31:11] Health challenges.
[00:33:56] Ben Greenfield Fitness Podcast: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, with Christopher Kelly.
[00:42:48] Signal-to-noise ratio.
[00:44:00] Homocysteine; organ meat.
[00:45:07] Coping strategies for stress.
[00:47:05] Making meditation a habit.
|Sep 26, 2018|
Overcoming Adversity and Strength Coaching
Zach Moore is a Certified Strength and Conditioning Specialist with a true passion for helping people reach their fitness goals. Zach has been providing nutrition and strength coaching for years, both in-person and online, most recently through Precision Nutrition and Ketogains. Earlier this year Zach became the Head of Strength and Conditioning at Nourish Balance Thrive and is now playing a vital role on our coaching team.
In this podcast with Dr. Tommy Wood, Zach shares his journey from a graduate degree in Economics to health coach, describing some of the obstacles he has overcome along the way. They discuss the type and amount of strength training needed for the average person to experience benefit and the common mistakes that hold people back from making progress. Tommy also gives an update on progress made using the training program Zach designed for him.
Here’s the outline of this interview with Zach Moore:
[00:02:32] Indianapolis Fitness and Sports Training.
[00:03:50] Precision Nutrition.
[00:05:03] Book: Bulletproof Knees, by Mike Robertson.
[00:06:43] Certified Strength and Conditioning Specialist.
[00:10:30] Online coaching.
[00:17:32] Minimum effective dose to support health goals.
[00:18:45] 2-3x/week for 2-3 sets each movement pattern.
[00:21:00] Movement patterns; Dan John.
[00:22:48] Mike Tuscherer, rate of perceived exertion (RPE).
[00:23:27] Borge Fagerli.
[00:24:12] Stronger by Science
[00:24:23] Alan Thrall’s YouTube videos: How to Deadlift: Starting Strength 5 Step Deadlift and 3 Common Squat Errors feat. Austin Baraki.
[00:26:52] Overcoming adversity.
[00:30:38] Mistakes that hold people back.
[00:32:26] Failing to plan; making time.
[00:33:05] Adjusting the plan over time.
[00:34:55] Ketogains bootcamps.
[00:37:40] Effect of ketogenic diet on athletic performance.
[00:39:26] Zach's training and nutrition.
[00:40:14] Carnivore diet.
[00:44:33] Tommy's strength gains with Zach's coaching.
|Sep 18, 2018|
How to Identify and Treat Relative Energy Deficiency in Sport (RED-S)
Dr. Nicky Keay, BA, MA (Cantab), MB BChir, MRCP is a physician and researcher with an extensive background in endocrinology and sports/exercise medicine. Her personal background as a ballet dancer and choreographer led to her long-standing interest in the effects of high-level training and inadequate nutrition on women’s health. Her current research focuses on Relative Energy Deficiency in Sport (RED-S), examining the impact of similar factors on male cyclists.
In this podcast with Dr. Tommy Wood, Dr. Keay discusses the detrimental and often permanent impact of low energy availability, especially in weight-sensitive sports in which participants tend to undereat. They discuss the factors involved with RED-S, including diagnosis, intervention and prognosis, as well as the psychological factors that tend to interfere with treatment.
Here’s the outline of this interview with Nicky Keay:
[00:00:11] British Association of Sport and Exercise Medicine Conference (BASEM) in Doncaster. Video of presentation: Endocrine and Metabolic aspects of Sport and Exercise Medicine.
[00:02:01] Relative Energy Deficiency in Sport (RED-S).
[00:03:14] Female Athlete Triad: disordered eating, amenorrhoea and low bone mineral density.
[00:03:25] Bone mineral density worse with harder training; Study: Drinkwater, Barbara L., et al. "Bone mineral content of amenorrheic and eumenorrheic athletes." New England Journal of Medicine 311.5 (1984): 277-281.
[00:04:11] International Olympic Committee (IOC) consensus statement on RED-S.
[00:08:50] Bone mineral density among retired dancers; Study: Keay, N., I. Fogelman, and G. Blake. "Bone mineral density in professional female dancers." British journal of sports medicine 31.2 (1997): 143-147.
[00:10:00] Effect of exercise on adolescents; Study: Keay NJ, Frost M, Blake G, New S & Fogelman I (2000) Study of the factors influencing the bone mineral density in girls. Osteoporosis International 11: S1– 31; (being revised for publication).
[00:11:46] Effects of sports on children.
[00:15:46] Rudolf Nureyev.
[00:18:05] Mad Keen Cyclists.
[00:19:16] Current research: amateur male cyclists.
[00:23:38] Erectile dysfunction.
[00:26:14] Team Sky.
[00:28:24] Cardiovascular effects of RED-S.
[00:30:45] Diagnosing and treating RED-S.
[00:32:30] RED-S categories: green, amber, red.
[00:33:38] Psychological factors: denial, resistance.
[00:35:14] Exercise addiction: BMJ Article: Hausenblas, Heather A., Katherine Schreiber, and James M. Smoliga. "Addiction to exercise." BMJ: British Medical Journal (Online) 357 (2017).
[00:41:46] Multidisciplinary approach; getting the coach involved.
[00:43:06] Increasing bone density.
[00:44:52] Hopping increases bone density; Study: Allison, Sarah J., et al. "The Influence of High‐Impact Exercise on Cortical and Trabecular Bone Mineral Content and 3D Distribution Across the Proximal Femur in Older Men: A Randomized Controlled Unilateral Intervention." Journal of Bone and Mineral Research 30.9 (2015): 1709-1716.
[00:48:01] Timeline for recovery.
[00:48:31] T3 and other hormones recover first. Bone health takes longer.
[00:49:50] Some evidence that full bone recovery is possible; Study: Hind, Karen. "Recovery of bone mineral density and fertility in a former amenorrheic athlete." Journal of sports science & medicine 7.3 (2008): 415.
[00:50:23] Bioidentical hormone replacement therapy (HRT).
[00:51:08] Oral contraceptive pill.
[00:54:44] Gut health.
[00:55:20] LEAF questionnaire.
[00:55:53] Leaky gut.
[00:57:20] Microbiome disruption.
[00:58:05] Low FODMAP.
|Sep 12, 2018|
Why Most People Never Learn From Their Mistakes - But Some Do
Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential. It’s the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life.
In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace. Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you’ll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson.
Here’s the outline of this interview with Simon Marshall:
[00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.
[00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck.
[00:05:30] VO2 Max test.
[00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314. Also: 1, 2.
[00:09:15] Changing our relationship with failure.
[00:11:32] People don't fail; actions do.
[00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman.
[00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218. Others: 1, 2, 3, 4, 5.
[00:16:00] Attribution bias.
[00:17:54] Joby Aviation.
[00:18:52] Lack of situational awareness; United Airlines Flight 173.
[00:19:13] Sustained attention; Radar operators in WW2.
[00:20:52] Fixed mindset and diet.
[00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky.
[00:26:02] Paradox of success.
[00:28:28] Playing the cards you're dealt.
[00:30:13] How to switch to a growth mindset.
[00:30:43] Expose yourself to failure.
[00:35:32] Self esteem comes from success, not the other way around.
[00:38:27] Dopamine drives the desire to continue.
[00:44:37] Confirmation bias.
[00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns.
[00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood.
[00:53:15] Ruinous empathy.
[00:53:47] Earning the right to be direct.
[00:56:43] How to know where your blind spots are.
[00:59:36] New program on Patreon.
[01:00:30] 7-min analysis.
[01:02:05] Barriers to progress: time, motivation, energy, consistency.
[01:02:30] Elite Performance Members Club Forum.
[01:04:24] Finding accountability.
[01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255.
[01:06:13] Loser avoidance bias.
[01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.
|Sep 08, 2018|
Why Your Diet Isn't Working: Sleep and Circadian Rhythm
For today’s podcast, I’ve rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We’re talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today’s busy world it’s easy to put sleep last on the list, but there are many reasons not to let that happen.
Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you’re struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep.
Here’s the outline of this conversation with Megan, Clay, and Zach:
[00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm.
[00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter.
[00:02:10] Circadian rhythm.
[00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850.
[00:05:03] Glucose tolerance.
[00:06:45] Carb Back-Loading by John Kiefer.
[00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918.
[00:08:21] How to know if you're getting enough sleep.
[00:10:14] How to quiet the monkey mind.
[00:11:02] Box breathing.
[00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.
[00:12:57] Getting sleep with a baby in the house.
[00:14:29] Podcast: Perfect Health with Paul Jaminet.
[00:18:21] Things that disrupt circadian rhythm.
[00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27.
[00:20:35] Ben Greenfield.
[00:24:04] Swiss Water Decaf.
[00:25:20] Alcohol inhibits melatonin.
[00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg.
[00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.
[00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85.
[00:29:28] Changing the environment.
[00:32:38] Obstructive sleep apnea; elevated hemoglobin.
[00:33:31] Pulse oximeter.
[00:34:08] Kevin Boyd’s Amazing Shrinking Face presentation.
[00:34:25] Breathe Right strips; mouth taping.
[00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast.
[00:36:19] Dripkit coffee.
[00:41:09] Early time restricted eating.
[00:43:17] Alarm clocks.
[00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD.
[00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017).
[00:45:41] Great Lakes Collagen Hydrolysate.
[00:46:43] Doc Parsley’s Sleep Remedy.
[00:47:15] Paradoxical intentions.
[00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola.
[00:48:12] Faraday cage.
[00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15.
[00:51:18] Bedtime for iPhone.
[00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in Intercollegiate Basketball Players." Journal of strength and conditioning research 31.6 (2017): 1557; Adjusting to consistent training times: Chtourou, Hamdi, and Nizar Souissi. "The effect of training at a specific time of day: a review." The Journal of Strength & Conditioning Research 26.7 (2012): 1984-2005.
[00:52:39] Effect of changing seasons; Study: Wehr, Thomas A. "Melatonin and seasonal rhythms." Journal of biological rhythms 12.6 (1997): 518-527.
[00:53:38] Jet lag; melatonin supplementation.
[00:54:47] Camping to reset circadian clock; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.
[00:55:55] Sleeping pills.
[00:59:11] Gratitude; Studies: Wood, Alex M., et al. "Gratitude influences sleep through the mechanism of pre-sleep cognitions." Journal of psychosomatic research 66.1 (2009): 43-48 and Jackowska, Marta, et al. "The impact of a brief gratitude intervention on subjective well-being, biology and sleep." Journal of health psychology 21.10 (2016): 2207-2217.
[01:00:45] Book: Mindset: The New Psychology of Success, by Carol Dweck.
[01:05:50] Elite Performance Program.
|Sep 03, 2018|
Ancestral Health Symposium ‘18 Recap
Last month the NBT team had a rare live meet-up at the Ancestral Health Symposium in Bozeman, Montana. While there, we had a chance to see many of our previous podcasts guests in person presenting their latest work. For this podcast, we passed the microphone around and shared our impressions of some of the talks we’d seen.
Along the way, we covered all kind of topics, ranging from the performance benefits of caffeine to setting up an ice bath at home. Dr. Tommy Wood shared highlights from his AHS presentation, “The Athlete’s Gut,” explaining why 70% of endurance athletes have a gut problem. We also caught up with friends from Virta Health, who are on a mission to reverse Type 2 Diabetes in 100 Million People.
Here’s the outline of this conversation with Tommy, Megan, Clay, Zach, Josh, and Doug:
[00:00:08] Ancestral Health Symposium 2018.
[00:00:24] Swiss Water Decaf.
[00:01:34] Association of coffee drinking with all-cause mortality; Studies: Loftfield, Erikka, et al. "Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank." JAMA internal medicine 178.8 (2018): 1086-1097.
[00:02:55] Caffeine for improved performance; Studies: Astorino, Todd A., and Daniel W. Roberson. "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review." The Journal of Strength & Conditioning Research 24.1 (2010): 257-265; and Ganio, Matthew S., et al. "Effect of caffeine on sport-specific endurance performance: a systematic review." The Journal of Strength & Conditioning Research 23.1 (2009): 315-324.
[00:03:09] Effect of CYP1A2 gene + caffeine; Studies: Guest, Nanci, et al. "Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes." Medicine and science in sports and exercise 50.8 (2018): 1570-1578; and Rahimi, Rahman. "The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study." Irish Journal of Medical Science (1971-) (2018): 1-9.
[00:03:39] Caffeine gene: CYP1A2; marker (SNP): rs762551; Click here to check your 23andMe results. AA: faster metabolizer of caffeine; AC: medium metabolizer; CC: slower metabolizer.
[00:03:56] Podcast: How to Drop Your Cholesterol, with Dave Feldman.
[00:04:23] Lean Mass Hyper-responders.
[00:05:35] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.
[00:08:06] Inversion pattern.
[00:10:56] Podcast: How Not to Die of Cardiovascular Disease, with Ivor Cummins.
[00:11:14] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins.
[00:11:19] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber.
[00:11:42] Peter Attia.
[00:12:05] Dr. Tim Gerstmar Podcasts: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants.
[00:12:15] AHS 2014 Talk: Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything - Tim Gerstmar, N.D.
[00:14:22] Autoimmune Protocol (AIP) diet
[00:17:48] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More, with Dr. Ken Ford.
[00:19:01] Lucy Mailing.
[00:19:54] Lactobacillus reuteri.
[00:21:24] Age-related macular degeneration.
[00:23:06] Podcast: How to Avoid Kidney Stones with Dr Lynda Frassetto.
[00:15:30] Podcast: How to Have a Healthy Gut, with Dr. Michael Ruscio.
[00:24:47] Podcast: Getting Stronger, with Todd Becker; hormesis.
[00:25:36] Getting Stronger blog.
[00:25:51] XPT Life.
[00:27:18] Setting up a chest freezer cold bath.
[00:29:07] Laird Hamilton and Gabby Reece.
[00:31:12] Podcast: NBT People: Clay Higgins.
[00:31:23] Podcast: How Oxidative Stress Impacts Performance and Healthspan.
[00:36:54] Strategy for avoiding migraines.
[00:41:54] Keto Blast.
[00:42:49] Tommy's AHS 2018 talk: The Athlete's Gut.
[00:45:47] Hadza studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.
[00:48:31] Effect of intense exercise on the gut; Study: van Wijck, Kim, et al. "Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention." American journal of physiology-gastrointestinal and liver physiology 303.2 (2012): G155-G168.
[00:49:32] Paula Radcliffe.
[0:49:59] Fueling for endurance events.
[00:51:15] Protein intake after workouts; Study: Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient timing revisited: is there a post-exercise anabolic window?." Journal of the international society of sports nutrition 10.1 (2013): 5.
[00:54:13] Exercise for health and longevity.
[00:55:12] Polarized training; MAF pace, sprints.
[00:56:53] Undereating; ancestral athletes.
[00:59:30] Adding carbs back in.
[01:01:09] Gut dysbiosis and pathogens.
[01:02:13] Sebastian Winter.
[01:05:36] Gut microbiota of cyclists; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98.
[01:05:48] Lauren Petersen Podcasts: The Athlete Microbiome Project: The Search for the Golden Microbiome and An Update on The Athlete Microbiome Project.
[01:05:52] Methane dominant SIBO; Methanobrevibacter smithii.
[01:07:02] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here).
[01:07:56] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, with Doug Hilbert.
[01:08:01] Podcast: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years with Jim McCarter.
[01:10:11] Virta Health.
[1:20:04] Pain as motivation to change.
|Aug 29, 2018|
How to Use Time-Restricted Eating to Reverse Disease and Optimize Health
Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world’s leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body’s internal clock.
Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps.
In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link:
Here’s the outline of this interview with Satchin Panda:
[00:00:37] Book: The Circadian Code, by Satchin Panda.
[00:03:25] Professor at the Salk Institute for Biological Studies.
[00:06:56] Joe Bass, MD, PhD.
[00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz.
[00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.
[00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798.
[00:17:55] Endurance athletes.
[00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.
[00:20:32] Ketone production.
[00:23:13] High fat diet leads to increased ketone production, improved endurance.
[00:24:24] Meal timing.
[00:26:52] Consistency is important.
[00:29:53] Supplements and coffee.
[00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.
[00:35:24] Biphasic sleep; arousal threshold.
[00:39:46] Exposure to light.
[00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104.
[00:41:02] Improving sleep.
[00:42:52] Night workers and swing shifts.
[00:43:20] Studying firefighters.
[00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561.
[00:45:09] Traveling through time zones.
[00:47:47] Timing of physical activity.
[00:49:00] Email apnea.
[00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018). More from the MCC Research Team.
[00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055.
[00:50:52] Night shift work increases women’s risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40.
[00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073.
[00:52:14] Lifestyle: what, when and how much we eat, sleep, and move.
[00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo, PhD.
[00:55:43] Architecture Study: Dance, Amber. "Science and Culture: The brain within buildings." Proceedings of the National Academy of Sciences 114.5 (2017): 785-787.
[00:56:44] Benefits of daylight in architecture; Study: Boubekri, Mohamed, et al. "Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study." Journal of clinical sleep medicine 10.06 (2014): 603-611; and Daylighting Facts & Figures.
[00:59:29] 30 minutes of bright light in the morning.
[01:00:51] Recommendations: 8 hours sleep, wait to eat breakfast, eat within 10 hours; 30 minutes of bright light, dim light/no food 3 hours before bed.
|Aug 21, 2018|
A New Metric for Predicting Athletic Performance
Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years. He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK’s leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility.
In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios.
Here’s the outline of this interview with Alex Ferretti:
[00:04:29] Weikko Jaross.
[00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3.
[00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet.
[00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22.
[00:16:20] Genetic factors affecting metabolic flexibility.
[00:17:20] DNAFit test.
[00:18:31] Environmental factors affecting metabolic flexibility.
[00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679.
[00:21:48] Eating: When, how, and how much.
[00:22:28] Training low/competing high, sleep.
[00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV).
[00:24:36] Assessment to determine the best dietary approach.
[00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet.
[00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4.
[00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921.
[00:31:09] Oura ring.
[00:32:10] Ferretti Index (HRV/BG Index).
[00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.
[00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004).
[00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)².
[00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549.
[00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV.
[00:44:08] Frequent small meals led to higher blood glucose.
[00:45:33] Dawn Phenomenon.
[00:48:12] DUTCH test.
[00:49:52] Homocysteine test as part of a cardiovascular assessment.
[00:51:56] Macronutrient ratio may not be as important as other factors.
[00:53:41] Interleukin-6; insulin as anti-inflammatory hormone.
[00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video.
[00:55:57] Dr. Kevin Hall.
[00:56:17] Keto and low-carb dieters - may require lower caloric intake.
|Aug 14, 2018|
How to Reconcile Performance with Longevity
Performance isn’t as much as a priority as longevity is now, but I still love to compete. This dilemma, so well stated by one of our clients, got us thinking. It’s well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity. But what happens when you’re a competitive athlete training significantly more than that?
For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan. The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete’s long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age.
Here’s the outline of this discussion with Drs Tommy Wood and Simon Marshall:
[00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson.
[00:03:08] Performance, longevity, healthspan.
[00:05:21] Atrial fibrillation.
[00:05:51] Braveheart Coaching.
[00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan.
[00:08:29] 100 steps per minute; Study: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415.
[00:09:08] Intense exercise associated with cardiac diseases; Study: Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240.
[00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481.
[00:09:37] Diminishing returns vs. harm.
[00:10:32] 2/3 of people not getting enough exercise.
[00:10:47] Risks with high levels of exercise.
[00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx.
[00:11:49] Higher coronary artery calcium (CAC) in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147.
[00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450.
[00:13:08] Extreme exercise unveiling congenital vulnerabilities.
[00:14:26] Required ECGs, cardiac stress test.
[00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910.
[00:18:18] Hunter gatherer populations. Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.
[00:19:49] Periods of rest.
[00:21:48] Why do people "over"-exercise?
[00:21:50] Personal goals, exercise dependency, training goals.
[00:23:24] Liking the gear, competition.
[00:24:41] Self-referenced challenge, especially for long events.
[00:26:19] Managing performance anxiety.
[00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall.
[00:32:01] Short term vs. prolonged exposure to extreme exercise.
[00:37:15] Building good exercise habits.
[00:40:24] Tommy's exercise regimen.
[00:40:41] Zach Moore: NBT Head of Strength and Conditioning.
[00:41:57] Standing, walking, playing with dogs.
[00:45:25] Strength and power in endurance sports.
[00:48:01] Wingate test.
[00:49:27] Simon's exercise regimen.
[00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.
|Aug 06, 2018|
Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself
Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP
Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He’s long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness.
On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage.
Here’s the outline of this interview with Dr. Mercola:
[00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439.
[00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies.
[00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies.
[00:06:54] Sam Milham, epidemiologist.
[00:08:38] Thomas Levy, cardiologist.
[00:10:14] Voltage-gated calcium channel (VGCG).
[00:10:23] Paul Héroux.
[00:10:52] Video: Dr. Mercola Interviews Paul Heroux.
[00:11:23] Magnesium as a natural calcium channel blocker.
[00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651.
[00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536.
[00:16:00] Richard Veech; NADPH as the true battery of the cell.
[00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314.
[00:17:14] Symptoms of EMF exposures: brain and heart.
[00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13.
[00:18:29] Electromagnetic hypersensitivity.
[00:19:28] World Health Organization: EMF given 2B classification.
[00:20:18] Long-term effects.
[00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95.
[00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112.
[00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course.
[00:23:38] How to mitigate EMF.
[00:25:10] Dr. Dietrich Klinghardt.
[00:26:14] Reducing EMF in the home.
[00:30:04] Materials that block EMF.
[00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here.
[00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays.
[00:36:02] Reducing ionizing radiation on aeroplanes.
[00:36:26] Zach Bush’s Nitric Oxide Dump.
[00:36:54] Exogenous ketones; Dr. Veech’s ketone ester.
[00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD).
[00:39:15] Mitigating damage from cell phones.
[00:40:11] Magnetic fields; Trifield.
[00:40:42] Dirty electricity; Book: Dirty Electricity: Electrification and the Diseases of Civilization, by Samuel Milham.
[00:44:47] EMF Tents.
[00:46:10] Hierarchy of treatment interventions.
[00:47:33] Book: Overpowered: The Dangers of Electromagnetic Radiation (EMF) and What You Can Do about It, by Martin Blank; Dr. Mercola’s video interviews.
[00:48:55] Bioinitiative 2012 Report.
|Jul 29, 2018|
How to Measure Immune Balance Using Blood Testing
We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score.
On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance.
You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking “Free Report”.
Here’s the outline of this interview with Tommy Wood:
[00:00:49] Blood Chemistry Calculator.
[00:01:03] Peer Review.
[00:02:32] Immune Balance Score.
[00:04:00] Dashboard of Blood Chemistry Calculator scores (example).
[00:04:08] Predicted Age Score.
[00:05:12] Who is the calculator for?
[00:06:09] Building a health coach referral network.
[00:07:05] Podcast: How to Measure Hormones, with Mark Newman.
[00:08:31] Combining 2+ reports for longitudinal tracking.
[00:09:08] Markers that make up the Immune Balance Score.
[00:10:49] Sensitivity and specificity.
[00:13:40] All-cause mortality: dying from any cause.
[00:17:05] Evaluating scientific research: PubMed + Google.
[00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82.
[00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet.
[00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes.
[00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018).
[00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046.
[00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994.
[00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation.
[00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.
[00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency.
[00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80.
[00:39:02] Christopher Kelly’s combined report.
[00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.
[00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017).
[00:41:17] White Blood Cells.
[00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a follow-up of 30 years in a general population sample." Epidemiology (2000): 261-268.
[00:42:21] Ratios between markers.
[00:43:20] Platelets - High is associated with increased risk of mortality after heart attack; Study: Tsai, Ming-Tsun, et al. "U-shaped mortality curve associated with platelet count among older people: a community-based cohort study." Blood 126.13 (2015): 1633-1635.
[00:43:39] Lymphocyte:Monocyte ratio; Study: Xiang, Fangfang, et al. "Monocyte/lymphocyte ratio as a better predictor of cardiovascular and all‐cause mortality in hemodialysis patients: A prospective cohort study." Hemodialysis International 22.1 (2018): 82-92.
[00:45:23] Where to go from here?
[00:45:40] Acute vs. chronic inflammation.
[00:47:40] Malcolm Kendrick Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead).
[00:49:11] UK: Fibrhealth.
[00:49:15] Australia: https://stephenanderson.com.au/nbt/; Podcast: How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation, with Stephen Anderson.
|Jul 24, 2018|
How to Assess an Athlete: The Best Principles, Methods, and Devices to Use
Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today. With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life’s work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement.
Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology.
Here’s the outline of this interview with Mike T. Nelson:
[00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete.
[00:01:36] Dr. Pat Davidson.
[00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes.
[00:03:59] Should practitioners look the part?
[00:06:07] Brian Shaw.
[00:08:10] Tips for finding a coach.
[00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology).
[00:11:29] Kendall Manual Muscle Testing.
[00:11:45] Reflexive Performance Reset (RPR).
[00:13:22] Cooper Test; 500m row.
[00:20:29] Be Activated.
[00:21:50] Jill Miller, Coregeous ball.
[00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT.
[00:28:02] Cal Dietz.
[00:34:57] Metabolic flexibility.
[00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036.
[00:37:59] Pop tart test.
[00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD.
[00:40:04] Fun; liking what you do.
[00:42:08] Oura ring.
[00:42:46] Heart Rate Variability (HRV).
[00:45:04] Coaching: What to work on and document.
[00:53:16] Dophin Neurostim.
[00:54:12] Push Band.
[00:54:35] Halo Sport Headset.
[00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483.
[00:55:57] Evaluating new technology.
[01:01:11] Blood Chemistry Calculator.
[01:02:29] Sensitivity and Specificity.
|Jul 19, 2018|
NBT Olympians: Leif Nordgren
Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup.
It’s been a pleasure working with Leif over the past year as a member of our own Elite Performance Program. He’s on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he’s overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify.
Here’s the outline of this interview with Leif Nordgren:
[00:00:14] NBT Elite Performance Program (EPP).
[00:05:54] Becoming a competitive skier.
[00:07:31] US biathlon team.
[00:07:39] Skate (freestyle) skiing.
[00:09:55] VO2 max.
[00:17:59] Junior World Championships.
[00:21:08] Training approach.
[00:21:21] Vladimir Cervenka.
[00:26:24] Per Nilsson.
[00:27:37] Knowing when you've overtrained.
[00:30:04] World Cup racing.
[00:32:44] Implementation Intention: planning for the unexpected.
[00:35:30] 2014 Olympics in Soche.
[00:43:35] Making a living.
[00:50:05] Autoimmune Protocol (AIP).
[00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55.
[00:55:47] Book: The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry.
[01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly.
[01:02:19] Sleep improvements, timing of training, DUTCH test.
|Jul 10, 2018|
How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health
Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep.
Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed.
Here’s the outline of this interview with Greg Potter:
[00:00:46] Podcast: How to Track Effectively, with Dan Pardi.
[00:01:04] What's a real British biscuit?
[00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219.
[00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195.
[00:05:51] Circadin slow-release melatonin.
[00:06:48] MTNR genetic polymorphisms.
[00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608.
[00:13:35] Metabolic consequences of reduced sleep.
[00:16:40] Night shift work.
[00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016).
[00:18:24] Social jet lag.
[00:20:24] Article: The Real Reason Why Spaniards Eat Late.
[00:23:55] Rapid Eye Movement (REM) sleep.
[00:24:44] HumanOS courses on circadian biology.
[00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216.
[00:26:08] Zeitgeber (time cue).
[00:27:10] Light-dark cycle, blue light.
[00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144.
[00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis.
[00:39:06] Satchin Panda.
[00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10.
[00:42:20] Carb backloading.
[00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775.
[00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170.
[00:48:06] John Kiefer.
[00:49:46] Dim light melatonin onset (DLMO).
[00:50:14] Timing of exercise before sleep.
[00:50:49] Greg’s tips for improving sleep.
|Jul 04, 2018|
How to Have a Healthy Gut
Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he’s doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he’s recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being.
In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio’s previous podcasts with us here and here.
Here’s the outline of this interview with Michael Ruscio:
[00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio.
[00:04:02] When to reach out to a health practitioner.
[00:04:44] Setbacks during protocol.
[00:05:45] When to do testing.
[00:09:43] Tracking progress.
[00:10:37] Mark Pimentel, MD.
[00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775.
[00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49.
[00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335.
[00:15:00] Controlling GI symptoms.
[00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411.
[00:18:30] Building an online platform.
[00:23:19] Balancing clinical mission with sponsorships.
[00:26:24] Identifying truth vs. bias.
[00:29:40] Evaluating scientific research.
[00:32:50] When to try something that's not evidence-based.
[00:36:12] In-progress clinical trials.
[00:38:44] Prokinetics for preventing SIBO relapse.
[00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435.
[00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson.
[00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio.
[00:42:43] Future of Functional Medicine Review clinical newsletter.
|Jun 27, 2018|
From Neonatal Neurobiology to Elite Performance Coaching: Interview with Dr. Tommy Wood
Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011. After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway. He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm.
Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry.
Here’s the outline of this interview with Drs Josh Turknett and Tommy Wood:
[00:00:37] From biochemistry to coaching elite athletes.
[00:09:25] Terry Wahls.
[00:09:52] Multiple Sclerosis risk factors.
[00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309.
[00:15:12] Difficulty of studying multimodal therapies.
[00:16:24] Nourish Balance Thrive.
[00:18:00] Clay Higgins - health coach.
[00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD.
[00:21:25] Gut problems in ~90% of runners.
[00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems).
[00:28:03] Blood glucose as predictor of all-cause mortality.
[00:28:56] Hemoglobin and RDW as predictive measures.
[00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168.
[00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247.
[00:39:04] Meeting the Queen.
|Jun 20, 2018|
How to Become a Functional Medicine Doctor
Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls “spiritually focused and evolutionarily informed functional medicine.” Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community.
In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners.
Here’s the outline of this interview with Rob Abbott:
[00:00:56] Robb Wolf’s Paleo Solution Podcast.
[00:02:13] Paleo f(x).
[00:10:34] Life of a medical resident.
[00:13:10] Motivational interviewing.
[00:18:41] Robb Wolf’s Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare.
[00:20:03] Charlottesville Center for Functional Medicine.
[00:30:19] Physicians Assistants, Nurse Practitioners.
[00:34:40] Preventative Medicine.
[00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee.
[00:39:01] Kresser Institute’s ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser.
[00:40:55] Intervention at the community level.
[00:43:31] Changing the food supply.
[00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott.
[00:47:58] Making connections in the health sphere.
[00:52:11] Create something people can't ignore.
[00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh.
[00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018.
[01:01:12] Melanie Dorion.
[01:02:40] Ancestral Health Symposium.
|Jun 13, 2018|
How to Prevent and Heal Lyme and Its Co-Infections
Dr. Sunjya Schweig, M.D. is a board-certified physician who has been studying, teaching, and practicing integrative and Functional Medicine for over 20 years. In 2014 he joined forces with Chris Kresser to launch the California Center for Functional Medicine, offering patients an investigative approach to healthcare. He is also the founding Chair of the Integrative Medicine Committee for the International Lyme and Associated Disease Society (ILADS) and serves on the Scientific Advisory Board for the Bay Area Lyme Foundation.
On this podcast, Dr. Schweig shares the personal journey that resulted in years of focused study and his current expertise in Lyme Disease. He discusses the factors that interfere with getting the right treatment, including political pressure and inadequate testing protocols. He also offers his best resources for keeping yourself and your loved ones safe from tick-borne illness.
Here’s the outline of this interview with Sunjya Schweig:
[00:00:05] Mission Heirloom.
[00:09:29] Clymb Health.
[00:09:53] Oura Ring.
[00:18:16] Erythema migrans (bullseye rash), <50% of people.
[00:21:34] Optimum Health Institute.
[00:22:33] Chronic Lyme.
[00:24:14] Borrelia burgdorferi bacteria.
[00:25:18] Rhesus monkey study: Embers, Monica E., et al. "Persistence of Borrelia burgdorferi in rhesus macaques following antibiotic treatment of disseminated infection." PloS one 7.1 (2012): e29914.
[00:29:36] ELISPOT testing.
[00:30:18] Study: Johnson, Barbara JB, Mark A. Pilgard, and Theresa M. Russell. "Assessment of new culture method for detection of Borrelia species from serum of Lyme disease patients." Journal of clinical microbiology 52.3 (2014): 721-724. CDC response: Concerns Regarding a New Culture Method for Borrelia burgdorferi Not Approved for the Diagnosis of Lyme Disease.
[00:30:27] Lyme wars.
[00:34:34] Book: Why Can't I Get Better? Solving the Mystery of Lyme and Chronic Disease, by Richard Horowitz.
[00:40:53] Preventing Lyme.
[00:42:35] California Department of Public Health website.
[00:43:54] Lemon eucalyptus oil, permethrin.
[00:46:14] Tick identification, duration of attachment, location.
[00:47:38] TickEncounter for identification.
[00:49:58] Nate Nieto, Dan Salkeld Study: Salkeld, Daniel J., et al. "Disease risk & landscape attributes of tick-borne Borrelia pathogens in the San Francisco Bay Area, California." PloS one 10.8 (2015): e0134812.
[00:51:12] Ixodes tick - always get it tested.
[00:53:23] Study: Citera, Maryalice, Phyllis R. Freeman, and Richard I. Horowitz. "Empirical validation of the Horowitz multiple systemic infectious disease syndrome questionnaire for suspected Lyme disease." International journal of general medicine 10 (2017): 249; Horowitz Medical Questionnaire.
|Jun 06, 2018|
How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare)
Chris Kresser, M.S., L.Ac., is an internationally recognized leader in the area of ancestral health and integrative medicine. He is the author of The Paleo Cure and the force behind ChrisKresser.com, one of the top 25 health websites in the world. Chris has been studying, teaching, and practicing Functional Medicine for over 15 years with a mission to disseminate evidence-based natural health solutions to as many people as possible.
Today Chris is with us to discuss the growing need for health coaches in an age when about half of adults in the US have at least one chronic disease. His aim is to curb the rise of preventable illness and to empower more people with the tools they need to recover their health. The ADAPT Health Coach Training Program will be launching in June with the enrollment deadline coming up soon, on June 3rd.
Here’s the outline of this interview with Chris Kresser:
[00:02:21] California Center for Functional Medicine.
[00:02:50] Sunjya Schweig.
[00:06:00] ADAPT Health Coach Training Program.
[00:06:17] Paleo f(x).
[00:10:01] Aetna wellness program pilot study: Steinberg, Gregory, et al. "Reducing metabolic syndrome risk using a personalized wellness program." Journal of occupational and environmental medicine 57.12 (2015): 1269-1274.
[00:12:54] Parsley Health.
[00:15:10] Obstacles to functional medicine.
[00:17:37] Mark Hyman.
[00:20:13] Qualities of a good health coach.
[00:21:10] CDC Study: Liu, Yong, et al. "Peer Reviewed: Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013." Preventing chronic disease 13 (2016).
[00:22:21] Zoom video conferencing.
[00:23:34] Ancestral diet and lifestyle.
[00:24:45] Functional medicine principles.
[00:26:41] Building and managing a practice.
[00:35:04] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.
[00:38:22] Book: Mindset: The New Psychology of Success, by Carol Dweck.
[00:41:21] Coaching program structure.
|May 30, 2018|
How Oxidative Stress Impacts Performance and Healthspan
Our own Scientific Director and coach Megan Roberts is back on the podcast today to discuss an important but often misunderstood aspect of health and longevity: oxidative stress. It’s a condition associated with numerous chronic health problems including cancer, diabetes and cardiovascular disease.
Today we cover everything you need to know about oxidative stress: what it is, what causes it, how to know if you’ve got it, and how to fix it. If you want an objective assessment of your own oxidative stress burden, try using our Blood Chemistry Calculator. The calculator, powered by a machine-learning algorithm, analyzes your own basic lab work to produce a single Oxidative Balance Score that you can use to track progress over time.
Note: During this podcast, you’ll hear us talk about the “Oxidative Stress Score” on the Blood Chemistry Calculator Report. This has since been renamed the Oxidative Balance Score.
Here’s the outline of this interview with Megan N. Roberts:
[00:04:52] Free radicals.
[00:05:47] Oxidative stress: not always bad. Study: Pizzino, Gabriele, et al. "Oxidative stress: Harms and benefits for human health." Oxidative medicine and cellular longevity 2017 (2017).
[00:06:13] Reactive Oxygen Species (ROS).
[00:08:47] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.
[00:09:04] Supporting adaptation vs. recovery.
[00:10:07] High dose vitamins, polyphenols.
[00:12:05] Diseases associated with increased oxidative stress.
[00:13.30] Lipid peroxidation.
[00:14:12] Metabolic Fitness Pro.
[00:15:46] Factors that increase oxidative stress.
[00:17:11] Gamma-glutamyltransferase (GGT).
[00:24:53] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Dr. Tommy Wood.
[00:25:05] Lipopolysaccharide (LPS).
[00:27:08] Fenton Reaction.
[00:28:46] Nutritional immunity: PubMed.
[00:31:26] The poor misunderstood antioxidant.
[00:33:40] Dietary sources of antioxidants.
[00:35:12] Supplementation can be contraindicated.
[00:35:45] Measuring oxidative stress.
[00:37:50] Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? with Dr. Bryan Walsh.
[00:38:21] Oxidative Balance Score. Example here.
[00:40:00] What to do if oxidative stress is elevated.
[00:40:44] Study: Bhatnagar, Anubhav, Yogesh Tripathi, and Anoop Kumar. "Change in oxidative stress of normotensive elderly subjects following lifestyle modifications." Journal of clinical and diagnostic research: JCDR 10.9 (2016): CC09.
[00:41:30] Nutrition, digestion, absorption.
[00:42:15] Avoid Polyunsaturated fatty acids (PUFAs).
[00:44:20] Minimally processed diet.
[00:46:22] Wild Planet sardines.