High Intensity Health with Mike Mutzel, MS

By Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler

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Category: Nutrition

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Subscribers: 518
Reviews: 3

Nitin Jadon
 Jul 25, 2020
Appreciate the dedication and content Mike, keep it up. Long time listener of this wonderful resource, have helped turned my life around. Thanks a lot.

 Dec 16, 2019
Smart man. Great content.

Odin H
 Jan 29, 2019
Great podcast about health ans cutting edge research


High Intensity Health features breakthrough health tips and hacks from respected authorities in the Fitness, Nutrition and Functional Medicine fields. Our expert guests have shared insider information that has helped thousands of Moms, Dads, Executives, Health Care Professionals and High-Performing Athletes optimize their metabolism, belly fat, gut bacteria, immune system,both physical and mental performance and overall health. No matter where you sit on the health and nutrition spectrum, you’ll benefit from our cutting-edge discussions, 2-days per week.

Episode Date
The Power of Post-Meal Walks & Muscle for Fat Loss

This is short clip from a recent Exercise is Medicine talk giving at the Loop Summit in Bogota, Colombia. 

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Sep 29, 2022
Debunked: Saturated Fat Doesn't CLOG Your Arteries, Cause Heart Disease New Analysis Finds

A new analysis finds little to no association with saturated fat consumption and increased risk for cardiovascular disease. 

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Sep 24, 2022
Your Carb Tolerance Changes with Age, Here's Why

Aging is linked with changes in your metabolism and carbohydrate tolerance, here’s the must-know details.

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Shou, J., Chen, P.-J., & Xiao, W.-H. (2020). Mechanism of increased risk of insulin resistance in aging skeletal muscle. Diabetology & Metabolic Syndrome, 1–10.

Episode Time Stamps:

0:00 Your ability to process and tolerate carbohydrates declines with age.

0:40 Aging is linked with a decline in skeletal muscle insulin sensitivity.

1:45 Insulin resistance prevalence for those ages 40 to 59 is 40% to 60% and ages 20 to 39 is 20%. Over the age of 75, prevalence is over 75%.

2:35 Autophagy declines with age. There is a reduction in quantity and quality of mitochondria within the muscle, reduced insulin sensitivity and an increase in background inflammation.

03:20 Exercise increases mitophagy, the recycling of mitochondria.

4:45 Loss of fast twitch muscle fibers, associated with ageing, is associated with declines in insulin sensitivity and an increase in inflammation.

5:25 Over age 40, there is an 8% loss of muscle per decade. By age 70, your muscles are 30% smaller than age 20.

5:55 Loss of type 2 fibers causes a loss of strength.

6:20 Strength loss is 25 to 40% per decade after the age of 40. Muscle size lost is about 10% per decade over 40.

6:55 Exercise to improve metabolic health.

7:50 Do explosive, high intensity movements and compound multi muscle movements.

9:40 Periodically, focus on strength, speed, and concentric movement to prevent the preferential loss of type 2 fibers.

13:25 Exercise reduces blood pressure and increases autophagy and mitophagy.



Sep 23, 2022
Dr. Peter Attia’s Rule: Forget Expensive NAD Supplements & Nutrition Controversy–Focus on THIS

Dr. Peter Attia suggests we forget expensive NAD supplements and nutrition fads and focus instead on exercise as the primary tool to support longevity.

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Time Stamps: 

01:39 Exercise has a huge impact upon disease and death from all causes and overall, all-cause mortality.

02:34 Attia’s Rule: Don’t quibble about nutrition or supplementation until you dial in your exercise/strength.

05:05 Exercise is a drug. Muscle is an organ that releases hormones.

06:20 Exercise impacts many psychiatric and neurologic diseases: schizophrenia, stress, anxiety, and depression, as well as dementia, Parkinson’s and MS.

08:45 Stimulated muscle releases peptides, and hormone-like mediators called exerkines or myokines.

10:05 Resistance training causes muscle to release an extra-cellular vesical that tells fat cells to release stored energy to be burned as fuel during exercise.

12:40 Ageing individuals with low muscle mass have a 200% increase in all-cause mortality compared to those with high muscle mass.

13:00 Low strength is a 250% greater risk of all-cause mortality, over high strength.

14:00 Prioritize strength. Get stronger.

15:10 Strength reduces rapidly with ageing, even faster than age-related muscle loss.



Sep 18, 2022
Avoiding the Chemicals Tanking Your Testosterone, Raising Estrogen w/ Anthony Jay, PhD

Anthony Jay, PhD discusses ways to minimize your exposure to common chemicals that are harming your hormones and health.

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Episode Time Stamps:

02:20 Average total male testosterone now is 250.In the 1980s the average male had 500 total testosterone. That average drops about a percentage point every year. In the 1990s it was about 400. In the early 2000s it was about 300.

02:55 Paleo ancestors had an average total testosterone of 1500.

03:05 Breast cancer rates have risen 250% in the past 20 to 30 years.

03:25 Fake estrogen chemicals mess with estrogen and progesterone ratios and block testosterone from binding to the receptor. They lower your total testosterone and free testosterone.

05:04 If the recycle symbol on the bottom of your bottle is 7, there is bisphenol (probably BPS), even if it says BPA free. BPS is worse than BPA.

05:55 Find and address the root cause of decreasing testosterone.

07:15 Phthalates leach into your water. Filter your drinking water. Don’t store water in plastic. Use glass or stainless steel. Water in your house is transported through plastic pipes. Dr. Jay likes the water filters mounted on the spigot of the kitchen sink. Water from a plastic pitcher filter can be stored in a glass pitcher.

08:20 Activated charcoal (carbon) is the key to removing estrogen chemicals.

09:05 Chicken is full of phthalates from injected preservatives.

10:15 Plastic containers leach into liquids, especially if it is heated or at room temperature.

10:55 The black plastic on TV dinners is from recycled electrical cords and other gear.

11:58 Low testosterone is linked to poor metabolic health, cardiovascular disease, and depression.

12:15 Doctors are trained as pharmaceutical reps. There is no incentive to fix the root cause.

14:40 Testosterone protects your arteries against plaque, protects your brain against Alzheimer’s, and protects your metabolism through blood sugar regulation.

15:10 The medical/pharmaceutical system is a money driven machine. It does not optimize for you health. It is optimized for selling more drugs.

15:35 Testosterone is an action hormone for both men and women. It is motivating and improves sex drive. Estrogen in the brain can increase aggressive behavior.

16:45 Natural estrogen protects against Alzheimer’s, heart attacks and depression. By decreasing natural estrogen in women, and add fake estrogen chemicals, you make the women more masculine.

17:33 Atrazine exposure creates male feminization. Atrazine is the second most used herbicide, after glyphosate, in the North America. It is illegal in Europe. A male frog sitting in water with 200 ng/dL of atrazine turns the male frog into a female frog. US safety limit for atrazine in drinking water is 3,000 ng/dL.

19:00 Oxybenzone in sunscreen is an estrogen endocrine disruptor. Seven days after one application of sunscreen brought blood levels of oxybenzone above government adult safety limits.

19:40 The “new car smell” is often oxybenzone. It perverts your brain into thinking it is attractive.

20:20 No one is studying the additive effect, bioaccumulation, or long-term impacts of fake hormones.

21:00 Fake estrogens influence the way cells behave, but it does not kill the cell. That means that it is not toxic. Adding BPA to cells in a dish does not kill them because the cells think it is more estrogen. When your cells are placed in a plastic research dish, 80% of them die from the plastic. The remaining ones are robust, and those are the ones studied.

22:40 If you see the word “fragrance” on a label, don’t buy it.

23:00 China has stricter regulations on parabens and phthalates than the US to circumvent the feminization of males.

24:35 Use the sauna. Sweat out your chemical exposures.

25:05 Gender dysphoria may be linked to chemical exposures.

27:10 Polar bears in northern Alaska have parabens and phthalates in their bodies.  These chemicals can cause them to become infertile.

28:05 Children with high levels of urine BPA have high rates of depression.

28:30 There are two estrogen receptors and one testosterone receptor, an androgen receptor. Women have 3 main estrogens: estrone, estriol, and estradiol. The alpha estrogen receptor is important for sexual development in the womb. After the womb, the alpha receptor should not be activated.

29:10 Alpha estrogen receptor is linked to breast cancer and prostate cancer. Prostate cancer is not a testosterone problem. It is an alpha estrogen receptor problem.

29:20 Beta estrogen receptor (ESR2) is protective against breast cancer, prostate cancer, Alzheimer’s and heart disease. It should be activated throughout your life, for both men and women.

29:54 Fake estrogens activate the alpha estrogen receptor, which shuts off the beta receptor.

30:20 Soy is a risk. It acts like estrogen. Soy activates both the alpha and beta estrogen receptors. Some people have a higher risk of breast cancer from soy because they have more estrogen alpha receptors.

32:10 Lignins in flax are good for you if your gut bacteria can break them down. If they don’t, lignins activate the alpha receptor.

32:20 Soy and flax have 100,000 units of estrogen. Other plant foods have under 1,000 units of estrogen. Fermented soy (tempeh, miso and fermented soy sauce) is under 100 units of estrogen.

34:30 Estrogen chemicals likely trigger early menopause and early puberty for girls. If you want to give mice and rats PCOS, give them estrogen chemicals.

37:50 Estrogen chemicals are released in sweat. Shower it off immediately. Our fat tissue stores estrogen chemicals.  Rats given low dose atrazine got fat.



Sep 12, 2022
Red Meat (protein), IGF-1 and Cancer: What the Science Actually Shows

There’s a lot of controversy around protein (red meat), IGF-1 and cancer. In this episode we review the most recent science surrounding protein intake, IGF-1, cancer and mortality. 

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------Show Notes----------------------------

0:00 Intro
0:20 IGF-1 is insulin-like growth factor 1. 
0:45 The paper states that low protein intake is associated with a major reduction in IGF1, cancer and overall mortality in ages 65 and younger. 
1:43 The data set for the study is small, making relative risk appear to be worse.
2:20 Low levels of IGF-1 are as bad as having chronically elevated levels of IGF-1. 
3:00 IGF-1 increases as much as 20-fold during exercise. 
8:15 IGF-1 is increases are triggered by the brain. 
8:45 If testing IGF-1, you may also want to test the relationship with binding protein. 
10:50 Low levels of IGF-1 correlate with chronic disease. 
12:30 IGF-1 is neuroprotective, through repair processes and preventing chronic neuroinflammatory processes. 
12:56 IGF-1 mediates the expression and release of the protective molecule, nitric oxide.  
 14:30 Your protein intake should match your activity levels. 
15:20 Make exercise the foundation of your life.

Sep 06, 2022
Obesity is Linked with Superspreading Virus to Close Contacts, New Study Finds

A new study finds obese individuals are nearly 11 times more likely to spread SARS-Cov-2 to close contact compared to lean counterparts. Weight loss and metabolic health are inextricably related to public health and we should be encouraging physical fitness and whole food nutrition if we're serious about saving lives.

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Time Stamps:

00:00 Obese people are almost 11 times more likely to spread the virus that causes COVID19 than their thin counterparts.

00:15 The majority of people who become seriously ill from pathogens are overweight or obese.

03:05 The probability of high spreading increases with increasing body mass index.

04:18 Immune systems of metabolically healthy people are more robust, so the viral load is lower.

06:45 Overweight individuals carry more virus.

07:10 Show that you care by losing fat and becoming healthier.

Aug 30, 2022
Former Vegetarian: Eat Red Meat, Lift Weights & Go Alcohol Free with Dr. Tyna Moore

Tyna Moore, ND, DC, discusses nutrition and lifestyle strategies to balance hormones, alleviate joint pain and improve immune resilience.  

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Past and related interviews with Dr. Tyna Moore: https://bit.ly/3PVaQnU

-------------------Time Stamps----------------------  


02:40 Dr. Moore’s PRP patients who were not metabolically sound would have lipids in their blood, making it cloudy, even if they were fasted.

07:50 You are not your diagnosis.

08:45 You give yourself your autoimmune disease.

09:15 Strength and conditioning is a vital needed therapy.

10:40 Hormones will remain out of balance until your metabolic health is in order and your metabolic health will only get in order if you build muscle.

15:25 Doctors, evaluate your patient before looking at imaging.

17:00 We can all do something to strengthen our bodies and improve our resilience.

25:10 Your immune system and your metabolism are two sides of the same coin.

25:50 The virus induces fire in your system. When you are inflamed, you waste.

26:40 You can be a hot mess of inflammation before the virus.

27:40 The virus can enter a highly inflamed person without it triggering the immune system.

29:10 Post viral syndrome is a real thing.

36:20 Hydrotherapy can be as simple as sitz baths, alternate sitting (your perinium) in shallow cold water and warm water.

36:50 Clinics that used constitutional hydrotherapy (towels hot and cold on the chest), had great outcomes during the Spanish Flu pandemic,

37:14 How well you tanned, at the old time sanitoriums, was indicative of your outcome.

43:30 Studies of COVID long haulers are 30 to 90 days later, so it may be just a long recovery, rather than long hauling.

45:10 COVID is likely a vascular disease.

46:55 Vaccinated people may have compromises in their immune system against further strains.

47:55 Have your metabolic health intact to prepare for any viral exposure.

55:45 Eat according to your instinct, once you have been eating clean and taking good care of yourself.

57:20 Blood sugar dysregulation starts in the quads.

01:00:05 Hormone balance is reflected in libido, sleep, strength and muscle building, and appetite.

01:02:15 Keep your waist circumference in check.

01:04:15 Eat your protein and fat first. If you are going to eat carbs, eat fat with it.

Aug 27, 2022
Cycling Carbs & Calories for Breaking Fat Loss Plateaus w/ Thomas DeLauer

Thomas DeLauer and I discuss why strict ketosis is not needed for everyone, the importance of exercise and calorie cycling. 

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Aug 24, 2022
Toned Muscle is a Lie: You Need to Build Muscle w/ Tara Garrison

Toned trainer says light weights, high reps don’t give you the results you may be hoping for. Mother of three shares tips about transforming your body at any age.

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-------------------------Time Stamps-----------------------

0:00 Intro
2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition.
7:05 Your body does not thrive in an environment of self-hatred.
13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
15:07 Be curious about what your body is capable of. 
19:50 Tara lost 40 lbs from weightlifting and eating whole foods. 
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look. 
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.  
26:50 In an intense workout, you are in fight/flight mode. 
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing. 
30:50 Tara does not take days off from going to the gym at her scheduled time. 
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps). 
35:20 The reason most people do not get results in a short period is because they do not go intense enough..
40:10 Compound movements get the most activation and are good if you are traveling.
41:40 Heavy compound movements creates a hormonal adaptation response afterward. 
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges. 
53:00 Going to bed early has been life-changing for Tara. 
58:40 Ask your body what it needs, listen and act.

Aug 15, 2022
Sunlight & Your Hormones: Increased Testosterone in Men & Romantic Passion in Women

Twenty minutes of sun exposure increases testosterone in men and romantic passion in women, new study finds. 

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Aug 10, 2022
Why Cheat Meals Are Bad, Myths About Essential Carbs w/ Anthony Chaffee, MD

Dr. Anthony Chaffee, MD is a former professional rugby player and now neurosurgical resident. He shares amazing nutrition tips about staying lean, healthy and strong. 

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Link to the Full Video Interview: https://youtu.be/EkH6k9urcSU

-----------------Time Stamps-----------------------

0:00 Intro
4:14 Brown fat makes thyroid hormone when you get very cold and start to shiver.  
13:50 Average brain size and height of humans has gone down since the agricultural revolution.
18:55 There are 10,000 times more naturally occurring poisons in vegetables than in pesticides we spray on them by weight. 
25:27 Humans are carnivores. 
27:00 Fructose gives a dopamine response to the addiction centers of your brain. 
27:40 Fructose kills the same area of the brain as meth. 
28:48 Fructose is highly toxic. 
29:30 Cheat days keep you addicted. 
36:00 Fructose in fruit and honey worsens metabolic syndrome and fatty liver disease.
43:15 If carbohydrates were required to prevent low thyroid, our ancestors would not have survived. 
44:30 There is no essential carbohydrate. 
46:00 Dr. Chaffee’s Hashimoto’s patients have recovered or are recovering on a carnivore diet. 
 54:04 Cancer is a metabolic disease, not a purely genetic disease. 
54:30 Chronic disease rates increased exponentially since we decreased consumption of fat, cholesterol and red meat and increased fruit and vegetable consumption. 
55:30 People on a ketogenic diet have healthier, more in number and more effective mitochondria. 
56:45 Damaged mitochondria go back to primitive energy generation, fermentation. 
58:00 Mitochondria stop the cell from proliferating out of control, which is what cancer is. 
58:10 Cancer cells cannot run on ketones. A keto or carnivore diet limits the food supply of cancer cells. 
01:00:25 GBM (glioblastoma multiforme) patients can still be alive 8 years after diagnosis with the only intervention being diet and surgical debulking. The tumor can be eliminated.
01:05:30 Eating liver every day is out of proportion to what your ancestors did..
01:11:00 You need fewer nutrients and supplementation on a keto or carnivore diet. 
01:14:05 Chronic diseases being treated today are toxicities from a species-inappropriate diet and malnutrition – a lack of species-specific nutrition.

Aug 09, 2022
Exercise Causes Muscle to Make Fat Burning Hormones Called Exerkines

Researchers are discovering how exercise causes muscles to make fat burning hormones and molecules called exerkines. In this show we dive into the details about the health benefits linked with exercise and exerkines.

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 Link to references and show notes: https://bit.ly/3QoKbQT

Time Stamps

0:00 Skeletal muscle is an endocrine organ.

0:10 Movement stimulates your skeletal muscle organ to release endocrine-like hormones and myokines (aka exerkines) that have systemic effects upon the brain, heart, liver, bone, mood, and more.

1:10 Movement/exercise can have anti-cancer properties.

1:50 Increases in exerkines influence microRNA increases.

2:40 Skeletal muscle is the largest organ of your body by weight.

4:55 Volume and intensity of exercise determines the duration and quantity of release of exerkines.

5:15 Start: Do 3 to 5 exercises for 3 to 5 reps, 3 to 5 sets, 3 to 5 days per week. Do the things you like.

6:00 Exerkines have paracrine and autocrine effects that effect muscle, the entire endocrine system, fat cells, immune system, bone, and brain.

7:30 Habitual exercise can induce sustained elevated increase in exerkines and the associations with disease reduction.

10:15 After exercise, there is a transient increase in proinflammatory interleukins, and a post exercise increase from skeletal muscle with systemic anti-inflammatory properties.

12:10 The anti-cancer effects of exercise go beyond the reduction in bodyfat.

13:30 Exerkine milieu lasts for several hours after exercise cessation.  

14:05 Exercise can prevent or delay the onset of neural degenerative conditions.

15:30 Adipose tissue can release exerkines.

16:10 Your liver is a major source of many acute and chronic exercise-responsive cytokines.

17:10 Exercise affects your gut microbiome.


Aug 05, 2022
Fixing Tongue Posture & Mouth Breathing for Deeper Sleep, Fat Loss and More w/ Lexi Joy, MS

Lexi Joy, MS discusses how proper tongue posture and nasal breathing can lead to deeper sleep, more energy and many health improvements.

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Episode Time Stamps:

04:02 The form of your mouth dictates functionality.  It is where enzymes and saliva begin breaking down food. It is where you chew and swallow.

04:34 Nasal breathing synthesizes nitric oxide, a vasodilator. This it helps regulate blood pressure.

06:38 Nasal breathing can be enabled with exercises that reinforce proper tongue position.

07:42 Your nose needs support from your tongue.

08:42 Sleep apnea appliances and training from a biological or epigenetic dentist may correct sleep apnea.

14:42 Your tongue should rest on your pallet just behind your front teeth.

15:52 The maxilla bone may not project forward could be because the tongue does not rest in the correct position, possibly from a tongue tie, from nutrient deficiencies or lack of use of mastication muscles during crucial times of growth.

16:59 The tongue is almost like an orthodontic appliance to hold the maxilla so it grows forward.

19:22 Organic baby formula has seed oils.

21:42 Indigenous people on ancestral diets have well formed jaws. They eat nutrient dense fibrous foods that include animal products.

23.02 In a tongue tie, the frenulum under the tongue, is short. There may be issues with latching for breast feeding.

24:02 Your facial structure is subject to epigenetic factors, not just genetics.

25:22 The root cause of most mouth breathing is having a small mouth, not big enough for the tongue.

27:37 Nose breathing is learned in part via breastfeeding.

28:07 Teeth imprints on your tongue may be an indication that your tongue is too big for your mouth.

30:32 An inability to breathe through your nose may be from food sensitivities.

32:07 Fat soluble vitamins play a key role in jaw development: A, D, E and K, with good fats, especially those from animals.

33:36 The perception of the Mediterranean diet is that it is high in fiber with few animal products. In reality, it is a seasonal diet with near daily consumption of red meat, fish, seafood, poultry, eggs and dairy.

51:22 Dermal fillers and other cosmetic procedures do not address the root cause of the problems in the face.

Aug 01, 2022
High Triglycerides more Problematic than High LDL Cholesterol, Science You Should Know

The consensus in the medical community about the importance of low-density lipoprotein cholesterol (LDL-C) reduction is finally shifting. Ample research shows that elevated triglycerides and triglyceride-related lipoproteins are more problematic than LDL-C when it comes to the risk of heart and metabolic disease.

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Time Stamps: bit.ly/3JjJTbH

0:45 Triglyceride-rich lipoprotein is a hallmark of diabetic dyslipidemia. It cannot be controlled by statins. 
4:50 Remnant cholesterol is independently associated with the onset of diabetes. 
5:33 Remnant lipoproteins are a consequence of lipid absorption from the GI tract. 
6:50 Apo-B is on the extra cellular surface of atherogenic vLDL, IDL, LDL, and remnant lipoprotein. 
7:40 HDL have the Apo-A1 protein on the extra-cellular surface. 
8:35 Test your Apo-B to Apo-A1 ratio and your vLDL, LDL and remnant lipoprotein assessment. 
9:15 IDL and vLDL are enriched in triglycerides and cholesterol and drive inflammatory processes.
9:45 Statins are anti-inflammatory. 
10:45 Remnant lipoproteins drive metabolic disease by increasing ectopic lipid deposition.  
11:35 Remnant lipoproteins induce endothelial dysfunction.
12:00 Clotting cascades can be driven by remnant lipoproteins. 
13:35 Remnant lipoproteins can penetrate the arterial wall and become trapped and oxidized, creating plaque.
15:00 Remnant triglyceride rich lipoproteins are more atherogenic than LDL cholesterol.
15:50 Dietary fat composition can render lipoproteins more oxidizable. 
17:00 Request the labs listed on page 1 of the Bloodwork Cheat Sheet. Do fasted labs then non-fasted lipid levels. 
18:15 Lipid Load Test: if your blood triglycerides are more than 220 nanograms/ml, you have difficulty processing fats in the post meal window.
18:55 Lose weight, especially around the abdomen. 
19:35 Eat a low carb diet.
20:05 Exercise regularly, both resistance training and aerobic exercise.
20:25 Statins lower triglycerides 20 to 30%. They also induce insulin resistance, which increases triglycerides.
20:55 Omega 3 fats reduce triglycerides. Test your omega 3s.
23:05 Optimal fasting triglycerides are around 60 and 70. Postprandial triglycerides should be less than 180.

Jul 30, 2022
Poor Muscle Quality, Fat Gain and Metabolic Health

Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality. 

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Link to video and images: https://bit.ly/muscle-quality

Time Stamps:

0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity.
0:45 Low muscle quality increases your odds of dying prematurely. 
4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age.
6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality.
9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s. 
9:55 Muscle loss per year from .4% to 2.6% per year.  
10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater.
10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength.
12:10 Consider taking a power lifting class so you can understand how to build strength.
13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity.
14:05 Type 1 muscle fibers are recruited during low intensity activity. 
14:25 Be explosive in your training. Your last rep should be challenging.
14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first. 
15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle. 
17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.


Jul 18, 2022
New Omicron Variant: Only a Concern Because 93% Are Metabolically Sick, New Study Finds

New study finds just 6% of Adults under 65 and only 0.4% of those over 65 have optimal cardiometabolic health, putting them at increased risk for infections.

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Arena, R., Pronk, N. P., Laddu, D., Whitsel, L. P., Sallis, J. F., Lavie, C. J., & Network, H.-P. (2022). Mapping One Million COVID-19 Deaths and Unhealthy Lifestyle Behaviors in the United States: Recognizing the Syndemic Pattern and Taking Action. The American Journal of Medicine, 1–22. http://doi.org/10.1016/j.amjmed.2022.06.006

O’Hearn, M., et al. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 80(2), 138–151. http://doi.org/10.1016/j.jacc.2022.04.046

Ducrot, P. (2022). Severe hospital events following symptomatic infection with Sars-CoV-2 Omicron and Delta variants in France, December 2021 – January 2022: a retrospective, population-based, matched cohort study, 1–13. http://doi.org/10.1101/2022.02.02.22269952

Jul 14, 2022
Treating the Root Cause of PCOS, Naturally

Polycystic ovary syndrome (PCOS) is a common condition impacting roughly one in four women of reproductive age. , In this show we discuss natural ways to reverse the underlying factors driving PCOS. 

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Links to Studies, Images and the Video Version: https://bit.ly/3nMt9QJ

Time Stamps

00:04 PCOS (polycystic ovarian syndrome) is about 1 in 5 of women of childbearing age.

00:26 The root cause of PCOS is poor metabolic health.

01:54 Ovaries hyper secrete androgens that are linked with challenges within the ovaries and the formation of water-forming cysts.

02:39 Hormonal birth control is frequently prescribed to increase sex hormone binding globulin and neutralize the elevated androgens.

04:04 Some cytochrome P450 enzymes are involved in the formation of steroid-like hormones, like testosterone.

05:04 Insulin and IGF-1 increase the activity of a cytochrome P450 enzyme called CYP17A1, which then increases testosterone, dihydrotestosterone, and DHEA within the ovaries.

06:36 Excessive levels of androgens cause hair loss, infertility, lack of ovulation, and cause the formation of water forming cysts within the ovaries.

08:24 Autoimmunity often co-occurs with PCOS.

08:44 Deliberate cold exposure helps metabolic health by stimulating brown and beige fat cells.

09:54 Metabolic health increases the activity of enzymes that create hormones. It does the inverse in men and women.

10:04 Men’s poor metabolic health drives the formation of extra estrogen.

10:14 Women’s poor metabolic health drives the formation of extra testosterone.

12:44 97% of obese women have PCOS. 65% of non-obese women have PCOS.

13:14 Fat cells secrete hormones, called adipocytokines. One of these is leptin.

13:54 Leptin decreases activity of T-regulatory cells that help to prevent autoimmunity.

16:04 Belly fat cells convert androgens into estrogens. This is impacted by insulin.

18:14 Nutrition and exercise are fundamental ways to address poor metabolic health.

18:24 A ketogenic or low carb diet is helpful because it manages blood sugar and insulin, and ketones have immune signaling properties.

19:24 Intermittent fasting can support glycemic variability and improve insulin sensitivity.

19:46 Time restricted feeding with a 16 or 18 hour fast is also helpful for longevity, burning fat, and supporting metabolic health.

20:14 Poor sleep exacerbates insulin resistance. Tape your mouth shut when you sleep.

21:24 Resistance training decreases androgens in women with PCOS. All exercise supports underlying metabolic dysfunction.

22:24 Magnesium is helpful for supporting insulin sensitivity.

23:15 Myo-inositol and inositol makes ovaries more sensitive to insulin, preventing the increase in androgens.

24:04 Vitamin D is involved in blood sugar regulation, immune health, and sleep quality.

24:19 Gut health is important to metabolic health. Eat real food and ferments.

24:54 Berberine hydrochloride, 500 mg 1 to 3 times per day, is a natural Metformin.

Studies Mentioned

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Stefanaki, C., Bacopoulou, F., Kandaraki, E., Boschiero, D., & Diamandi-Kandarakis, E. (2019). Lean Women on Metformin and Oral Contraceptives for Polycystic Ovary Syndrome Demonstrate a Dehydrated Osteosarcopenic Phenotype: A Pilot Study. Nutrients, 11(9), 2055. http://doi.org/10.3390/nu11092055
Moghetti, P., & Tosi, F. (2020). Insulin resistance and PCOS: chicken or egg? Journal of Endocrinological Investigation, 44(2), 233–244. http://doi.org/10.1007/s40618-020-01351-0

Scarfò, G., Daniele, S., Fusi, J., Gesi, M., Martini, C., Franzoni, F., et al. (2022). Metabolic and Molecular Mechanisms of Diet and Physical Exercise in the Management of Polycystic Ovarian Syndrome. Biomedicines, 10(6), 1305. http://doi.org/10.3390/biomedicines10061305

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Optimal management of polycystic ovary syndrome in adolescence. (2015). Optimal management of polycystic ovary syndrome in adolescence, 1–8. http://doi.org/10.1136/archdischild-2014-306471&domain=pdf&date_stamp=2015-06-22

Jul 09, 2022
Muscle is Key to Burning Fat w/ Dr. Elly Michelle

Dr. Elly Michelle discusses how scaling back on the cardio, prioritizing weight lifting and healthier whole foods can improve body composition, hormonal health and fertility.

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--------------Show Notes------------------------

0:00 Intro
2:00 Dieting impacts hormones.
2:20 Under fueling and over training is a huge stress to metabolic function and can cause hypothalamic amenorrhea. 
5:15 Low thyroid hormones may also be a result of chronic dieting and over exercising. 
7:48 Birth control pills suppress ovulation by shutting off the brain’s communication with the ovaries. 
9:48 Hormones are key your overall wellbeing and health. 
11:50 You need energy and the right nutrients to work through hypothalamic amenorrhea. 
12:20 Patients on plant-based or plant-forward diets are often low in nutrients essential for hormone function and detoxification. 
14:15 B vitamins are important for fertility, hormones, detoxification, brain function and energy. 
18:45 The best way to improve health is to focus on building muscle mass.
21:30 Women need to prioritize muscle, especially in the legs. You can’t build muscle if you are under eating. 
23:30 Carbs are anti-stress. When you have muscle, you can better control glucose/insulin.
25:10 The days post training are repair and muscle building days. Dr. Elly fuels recovery days as well as training days.
30:45 A restrictive diet may not be beneficial for women dealing with health issues.
35:00 We should be focusing on body composition and not BMI. 
36:40 You lose your fast twitch fibers in your muscles as you age. 
37:00 It is harder to build muscle as we get older. 
37:30 If a woman over the age of 65 falls, there is a 50% chance that she will be able to walk again. 
39:10 Estrogen is anabolic and protects your bones. 
40:00 Oral contraceptives impede body composition change from strength training. 
53:26 Elly created a Fueled and Feminine Metabolism Methodology. 
56:40 Breast implant illness is an inflammatory response with a wide variety of symptoms.

Jul 06, 2022
Fasting: Why I Stopped and Am Doing This Instead

New research finds exercise offers many of the same health benefits linked with intermittent and prolonged fasting. Here’s why you may want to consider backed off on fasting and focus on these types of exercises, instead.  

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Time Stamps

01:45 Fasting protocols are used to improve aspects of health.

02:30 There are downsides to fasting. In some circumstances, it can increase protein catabolism and mess with hormones.

04:10 Prolonged fasting is for people who are sedentary.

RELATED: Check out the Autophagy Enhance MasterClass:

05:40 Exercising fasted does not lead to a good workout.

08:45 Prolonged fasting accelerates muscle loss.

09:15 Muscle Quality Index: muscle quality is linked to prevention of age-related diseases.

11:57 Exercise accelerates the same mechanisms that increase with fasting.

13:00 In a prolonged fast, you deplete liver and muscle glycogen, dropping your blood glucose.

13:50 Resistance training paired with time restricted feeding is the best of both worlds.

16:10 Mike feels better and is getting stronger now that he has backed off on his fasting frequency, intensity, and duration.

18:00 Ketones (BHB) help prevent muscle catabolism.

19:00 If you are insulin resistant and you lack the transport mechanisms to deliver ketone bodies into your muscles, your body will try to make glucose out of the amino acids in muscle.

21:25 Your ancestors ate heartily in summer when food was abundant and fasted in winter when food is scarce.

22:25 For body composition, stop eating at least 3 hours before your desired bedtime.

23:40 The minimum effective amount of fasting is 12 – 14 hours.

Related: The Ideal Feeding Window for Sleep and Healthy Body Composition

27:35 If something isn’t working for you, it is time to change it up.

29:25 Exercise induces autophagy with greater intensity and more quickly than fasting.

35:11 Exercise at the same time every day.

38:15 Multiple resistance training sessions during the day can be as effective as all at once.

Jul 03, 2022
Dr. James DiNicolantonio: Using Salt, Creatine & Sauna to Get Stronger and Improve Exercise Performance

Dr. James DiNicolantonio shares amazing tips about how salt, hydration and sauna strategies can help improve strength and exercise performance. 

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Time Stamps

03:15 Maintain your muscle and cardiovascular health through exercise. Reduce the risk of sarcopenia with resistance training, 30 – 60 min 3 – 4 times per week. Running at 60 – 70% of your max heartrate boosts your endurance. HIIT or super maximal interval training 2 – 3 times per week helps your cardiovascular system.

07:10 Preloading with salt and fluids is 10 to 20 times better than other supplements. Dosing salt correctly, allows you to exercise up to 20 minutes longer. Beta alanine allow you to vigorously exercise 1 to 2 minutes longer.

07:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. You have an 8 to 10% drop in blood volume within 5 minutes of vigorous exercise.  The biggest adaptation during vigorous endurance exercise is the attempt to increase baseline blood volume.

08:54 Elite athletes have a 40% increase in blood volume over typical males and females. High doses of salt and fluids should be reserved for just prior to competition.

10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume.

12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. High levels used for competition would be 3,000 to 4,300 mg of sodium and about 26 ounces to 33.8 ounces of fluid. This matches to saltiness of your blood.

13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. We lose blood volume to sweat. You can better pull waste from your cells and better deliver nutrients.

15:30 Sauna therapy is similar in metabolic adaptations to dehydration therapy. When you become heat activated, your baseline core body temperature becomes lower. You have a larger pool to soak up heat. You can train and perform longer before the enzymes that produce ATP start shutting down.

16:05 When you are heat activated, your sweat becomes more dilute. You lose fewer electrolytes. The diluted sweat evaporates faster, so your cool faster.

16:34 To become heat activated, you need to do a sauna session every day for 2 weeks or so, raising your core body temperature to 101.3 and maintain it for 20 to 30 minutes. You can go as few as 4 days per week, but it will take you longer to achieve being heat activated. The benefits of doing this will last as long as 2 weeks, as long as you maintain a good exercise program.

18:57 Endurance exercisers with large blood volumes typically have good blood pressure. As long as your arteries vasodilate well, and you do not have increased vasoconstriction with increased blood volume, you should not see an increase in blood pressure.

20:07 Body temperature is highly influenced by circadian biology. Post exercise sauna for 13 sessions, improves performance by about 10%.

23:28 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. Sooner than that inhibits some of your muscle size and strength gains from exercise. Elite athletes plunge directly after exercise to limit inflammation and accelerate recovery.

26:55 Exercise timing is individual and depends upon whether you are a morning person or a night owl. About 8 hours after you wake up is typically when you perform at your best. Your cognition is shot for a few hours after vigorous exercise. Exercise close to bedtime impacts your ability to go to sleep.

29:20 Avoid caffeine at least 6 hours before bedtime.

31:48 If you are a vegetarian, you are not getting many nutrients found in red meat. Carnitine is important for fat oxidation for fuel. Carnosine is an advanced glycation end product inhibitor and buffers acid produced during exercise. Beta alanine boosts carnosine levels. Taurine is an amino acid that helps with blood pressure, blood flow, antioxidant status in the central nervous system.

 33:45 Red meat is more nutrient dense than chicken. Pork is 10 times higher in thiamine (vitamin B1). Consume liver (for vitamin A and copper) and heart (for coQ10) on a fairly consistent basis.  Many of us are deficient in vitamin A and copper and anemia is driven by this.

35:10 Creatine improves cognition. 50% of methylation is for the creation of creatine in your body. Supplementing frees up that effort for you body.

36:35 Supplementing 3 to 5 grams of creatine per day brings most benefits. Eating red meat may not get you to that level.

37:20 The more hydrated your muscle is, the better blood flow, oxygen delivery and pump you get. Your muscle is about 75% water. Creatine enhances cell hydration.

38:40 Supplementing with creatine at doses of 5 grams per day is completely safe.

39:40 To induce hypertrophy, the key is to go near or to failure. Heavy weight is not necessary. Inositol helps to improve insulin sensitivity, thus preserving muscle mass.

41:51 For prolonged vigorous explosive activity, preloading with carbs improves performance. It helps you to tap your muscle glycogen reserves. There are benefits to training fasted. Metabolic flexibility is when you can burn either fats or carbs.

42:50 It is taxing to force your body to make glucose, rather than ingesting exogenous glucose.

45:00 Longevity populations are generally smaller and have less muscle mass than Americans, so they can get away with lower protein intake. Our needs are higher.

46:42 Exercise improves insulin sensitivity. Insulin resistance chronically elevates mTOR.

48:40 Elevated LDL (outside of genetic influences) is not a risk factor for increasing heart disease, in the face of good insulin sensitivity, low triglycerides, and good HDL.

49:30 Oxidized LDL is a contributor to heart disease. The amount of linoleic acid in LDL influences oxidation. Eating heart for ubiquinol and eating high quality meat for carotenoids, helps to protect LDL from oxidation. Increasing olive oil consumption increases monounsaturated fats in LDL, decreasing susceptibility to oxidation.

51:30 When you replace animal fats with vegetable oils, there is an increase in all-cause mortality. LPa is a functional marker of oxidation, with elevated LDL.

55:05 Salt intake recommendations are based upon expert opinion, not clinical evidence, or meta-analysis. Lowering salt intake barely lowers blood pressure. Some may have an increase in blood pressure with the decrease of salt intake. Decreases in blood pressure from reducing salt is from depleting blood volume. Stress hormones increase.

56:00 When you go below 3000 mg of sodium, all the stress hormones increase. Insulin resistance increases as well. 3000 to 5000 mg of sodium is associated with the least amount of rise in stress hormones and the lowest amount of risk of cardiovascular disease.

Jun 23, 2022
Why You Should Donate Blood to Reduce Blood Viscosity, Iron Overload and Cardiometabolic Disease Risk

Thick, viscous blood is linked with heart disease development and blood clots. Learn how to assess your blood viscosity and ways to reduce it.

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Time Stamps: 

00:05 Therapeutic phlebotomy may benefit high ferritin and hemoglobin in men and in post-menopausal women.
00:30 Donating blood once or twice a year brings down stored iron.
00:35 Iron overload and iron excess can drive the process of cardiovascular disease. 
01:35 Iron depletion by phlebotomy improves insulin resistance in patients with non-alcoholic fatty liver disease.
01:45 Insulin and hyperinsulinemia cause changes in iron metabolism, iron absorption and iron physiology, and ferritin metabolism.
02:41 Excess iron gets stored in your liver, pancreas, and heart, and can impact your brain. 
03:35 More than diet influences iron levels. 
06:00 You need iron to transport oxygen in your hemoglobin. 
07:18 Iron and ferritin are acute phase reactants. 
08:45 COVID 19, even the omicron variant, may increase blood viscosity/thickness. 
09:35 Free iron accelerates the process of the oxidation of LDL. 
11:15 Ferritin stores iron. It is amino acids that hold molecules of iron.
12:50 Exercise helps with iron metabolism and your cardiovascular system. 
14:15 High ferritin and high hemoglobin and hematocrit mean that there is a lot of free iron floating around. 
17:50 Phlebotomy therapy for study participants with non-alcoholic fatty liver disease showed improvements in ferritin, hemoglobin, liver enzymes and markers of insulin sensitivity. 
21:40 High frequency blood donation is protective against cardiovascular disease and reduced relative risk of having a heart attack. 


Jun 18, 2022
How Blood Sugar Imbalances Age Your Skin, Joints
Poor metabolic health alters collagen production, accelerating the aging of skin as well as leading to joint pain and tendon problems.

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Link to research: https://bit.ly/3MM6m1l

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Time Stamps:

0:25 Study
1:26 Image: how collagen gets scrambled from poor blood sugar control 
2:40 Root Cause
4:00 Tendon rupture and diabetes
4:57 Pre-diabetes and tendon issues
5:03 Poor metabolic health instigates changes at a cellular level within collagen production and stem cell generation.
5:20 Diabetes affects collagen sliding and disorganization of collagen.
9:00 Advanced glycation end products are created when glucose attaches to proteins, changing the structure of the protein. Structure equals function.
10:00 Glycating of collagen peptides leads to a reduction in elasticity and the thickening of tendons.
10:45 When you lose weight, osteoarthritis improves, partly because inflammation has been reduced.
13:00 There can be more fat deposition and changes in mineralization within the tendon/collagen.
13:10 Take vitamin K with your vitamin D, so calcium is deposited in bones, not soft tissue.
13:37 There is reduction in type 1 and type 2 collagen peptide production and reduction in stem cells, because of glycation.
14:46 Hemoglobin A1C is a direct measure of glycation. Over 5.5% may indicate that your collagen may glycated as well.
15:25 Triglycerides (over 80), liver enzymes, fasting insulin, or fasting glucose elevations are other indicators of possible glycation.
17:13 Circadian rhythm is important for blood sugar control.
17:30 Berberine hydrochloride can improve gut hormones and improve metabolic health.

Jun 13, 2022
2 New Studies Claim Intermittent Fasting Is Pointless, Here's the Backstory
Two recently published studies have been used by skeptics to claim fasting is pointless. 
“You can stop intermittent fasting now,” one sensational headline wrote. 
However, there were between-group differences in other important metrics, like glucose, triglycerides and more. 

Let's break it down...

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Show Notes: 

00:45 A year-long TRF study compared caloric restriction with caloric restriction within an early time restricted window of 8 a.m. to 4 p.m. Compliance may have been an issue.
02:05 There was a greater reduction in triglycerides and other proxies of metabolic health early in the study.
04:00 When you eat your last meal is independently correlated with bodyfat percentage. Complete your last meal before 6 hours of the mid-point of your sleep. 
05:00 Exercise with time restricted feeding protocols enhance the health benefits.
06:20 Metabolic rate was significantly reduced in participants who continuously restricted their energy intake compared to alternate day fasting participants. 
08:55 The study calorie restriction/IF with calorie restriction was conducted during COVID, so some follow up tests were not done. 
10:26 This study did not allow participants to select their eating window. 
12:53 Fasting may be an easier way for many to get into an energy deficit for weight loss.
14:15 There was a more significant reduction in blood triglycerides in the IF group.
16:05 We need to consider other changes in metabolic parameters, reduction in triglycerides, as well as changes in body composition in study results.

Jun 05, 2022
Adrenopause: the Decline of DHEA, Low Testosterone and Low Libido
One characteristic of ageing is decreased secretion of the adrenal androgens, DHEA and DHEAS. Termed adrenopause, this condition is problematic people over 40 because DHEA contributes to 50% and 100% of testosterone production in men and post-menopausal women, respectively.

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Time Stamps: 

00:10 Adrenopause is when your adrenals go into a state of decline.

00:30 About 75% of estrogens and androgens come from adrenals in post-menopausal women.

01:00 Adrenopause can appear as low DHEA, low cortisol, low cortisol awakening response, and low libido.

01:40 The adrenal medulla is the innermost portion of the adrenal gland.

01:45 Adrenal glands make epinephrine and norepinephrine.

02:00 The zona reticularis and zona fasciculata are where cortisol and other corticosteroids are released.

02:50 Cortisol should be high in the morning and lower at night.

03:30 Atrophy of portions of the adrenal glands can lead to adrenopause, which is linked with sub-optimal testosterone, poor immunologic responses, aberrant changes in estrogen and vaginal dryness.

05:40 DHEA is metabolized into testosterone, dihydrotestosterone, and estrogen, as well as affect immunologic health, brain tissue and other aspects of physiology.

07:10 Men should test DHEA before considering HRT.

08:10 You can test serum DHEA sulfate, the storage form of DHEA.

08:50 The DUTCH plus complete tests your cortisol awakening response, DHEA, melatonin, estrogen metabolites and progesterone.

09:45 Supplement timing: You may supplement adrenal glandulars and thyroid extracts in the morning and DHEA in the evening.

11:10 General dosing: men – 10 mg/decade of life, women – 2.5mg/decade of life

11:45 Insulin resistance can increase levels of androgens with DHEA supplementation.

12:20 Exposure to morning sunlight and evening sunlight can stimulate your cortisol awakening response.

12:45 The amplitude and intensity of your circadian clock system becomes muted as you age.

May 29, 2022
New Light Hygiene Science & Tips for Better Sleep, Fat Loss, Memory and More
Circadian lighting is the latest buzzword in health and medicine. Here’s a full breakdown of all things related to light exposure, sleep and circadian rhythms. 

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Study Mentioned:

Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022)

Time Stamps:

00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation.

00:35 Sleep is as important as a nutrient.

01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.

02:08 A Lux is a measurement of the intensity of light.

07:00 Mental health disorders should prompt an examination of light hygiene.

07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function.

07:40 Retinal responses to light are important determiners of health, wellbeing and performance.

09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed.

10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system.

11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count.

13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux.

14:25 Sleep environment maximum ambient light exposure is 1 lux.

15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers.

16:10 Light affects the rate at which you age at a cellular level.

May 26, 2022
Resistance Training + Intervals Better for Fat Loss, Heart Health Than Standard Cardio
A new study finds resistance training paired with high-intensity intervals is superior to stay state aerobics (cardio) for fat loss and cardiovascular health.

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Study Mentioned:

Dor-Haim, H., Horowitz, M., Yaakobi, E., Katzburg, S., & Barak, S. (2022). Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), e0267888.

Time Stamps:

0:00 Intro
0:14 Study: Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), (2022).
1:10 Heart disease is the top cause of death
1:37 Study & exercise parameters overview
2:19 Skip the stead-state cardio, do this instead
3:42 Weight lifting paired with cardio is best
4:23 Why reducing belly fat is important for the heart
4:49 This is important
5:27 Heart Rate Variability (HRV)
5:40 Belly Fat Loss
6:25 How weight lifting burns more belly fat
7:00 Belly Fat Loss specifics
8:00 Summary and conclusions

May 24, 2022
Circadian Medicine: The Future of Fat Loss, Metabolic Health and Medicine

Circadian rhythm optimization can improve metabolic health and support longevity. Learn ways to match lifestyle interventions with your circadian clock.

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Time Stamps: 

02:10 A dysregulated circadian clock system causes disease and dysfunction at the cellular level.

02:30 20%-50% of your protein synthesizing genes oscillate on a diurnal rhythm.

03:40 Disease alters the circadian clock system.

04:40 Blood sugar management supplements and pharmaceuticals would be best taken in the afternoon or evening, when blood sugar levels are most erratic.

05:03 Blood lipid level management supplements and pharmaceuticals would be best taken in the evening, when lipid synthesis occurs.

05:54 Decrease inflammatory tone before you go to sleep by doing some light yoga, breath work, take probiotics or curcuminoids.

07:30 Sleep perturbations cause dysbiosis in gut bacteria.

09:40 The intensity of your circadian rhythm is reduced as you age.

11:10 Circadian chronotypes influence the timing of cancer interventions.  

12:00 N-acetylcysteine and other antioxidants are best taken in the evening or before bed.

12:40 Results of studies may be inaccurate due to timing.

15:20 Shift workers have a higher incidence of cancer, metabolic disease, and obesity.

14:50 Cold, food, heat, meal timing and exercise influence your circadian clock system.

17:20 Menopause challenges the circadian clock system, reducing the amplitude of the rhythms.

18:40 Young people/children’s circadian rhythm is more light sensitive. Artificial light can be more problematic.

23:00 Fasting and feeding influence your circadian clock system. Break your fast between 11 and 1 pm when your digestive system is primed.

24:45 DHEA antagonizes cortisol’s synthesis and expression.

28:05 Darkness is a circadian cue. Exercise light hygiene.

31:25 Morning cold exposure and evening heat exposure enhances circadian amplitude.

May 17, 2022
Burn More Fat Via Reverse Dieting with Guest Robert Sikes
Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress. 

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Link to show notes and video: https://bit.ly/3laQ5b5

Link to Robert's new book: https://amzn.to/3yC9YPY

Time Stamps: 

03:15 Competing while keto to preserved lean mass as effectively, if not more so. 
05:30 Eating keto after competition helps you to avoid rebound weight. 
09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit. 
10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit. 
11:58 There needs to be balance between the building phase and the cutting phase to achieve growth.
13:20 For about 7 years, Robert has been on a strict ketogenic diet. 
14:00 You can compete at an elite level without carbohydrates. 
16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving.
19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake. 
20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it. 
21:21 Cardio is a lever to pull. 
24:15 Reverse dieting
25:20 It feels better to increase calories, for those who have been undereating. 
27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit.
28:15 Robert trains fasted during all phases of training.
28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus.
30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep. 
33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds. 
35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition. 
39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull. 
39:50 Robert uses an 8-day training split.
43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros. 
43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good. 
45:35 A Nootropic Brick, a brain brick, will be launched soon. 
46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything. 


May 15, 2022
Exercise Turns COVID Into a Cold, New Study Finds

Researchers in Europe find that exercise habits in the year prior to COVID exposure decrease severity of symptoms.


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Link to show notes and video: https://bit.ly/3wiMcqZ

Malisoux, L., et al (2022). Associations between physical activity prior to infection and COVID-19 disease severity and symptoms: results from the prospective Predi-COVID cohort study. BMJ Open, 12(4), e057863. 

Time Stamps:

00:02 Physical activity is protective against both moderate and severe COVID 19-like illness.

01:00 People who are physically active are less likely to experience common classic symptoms.

01:53 Exercise is a key therapeutic intervention. It does not need to be structured recreational fitness.

03:45 There are now 7 studies showing that regular exercise and physical activity saves lives.

05:43 MET = Metabolic Equivalent Task.

06:15 Fewer than 30 MET hours per week means that you more likely to have moderate to severe symptoms.

09:45 80 MET hours per week garnered the fewest symptoms.

10:50 40 – 60 MET hours per week is ideal.

12:00 Even walking and gardening are protective.

12:40 There is reduced odds of death.


May 13, 2022
Saunas & Heat Shock Protein Science: This Research Is Impressive

Heat from sauna and hot tub therapy improves cardiovascular and metabolic health by stimulating heat shock proteins that initiate a downstream series of favorable health improvements.  

This new Electrolyte + Creatine Combo can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix Use code podcast at checkout to save

​The first 1,000 people to use this link or my code HIGHINTENSITYHEALTH1221 will get a 1 month free trial of Skillshare: https://skl.sh/highintensityhealth12211 Learn more about how heat shock protein activation from sauna and hot tub therapy can improve cardiovascular and metabolic health

Links to video/research: https://bit.ly/3kZ2JcW

We explore more about: 

-What heat shock proteins are and the health benefits associated with their activation 

-The link between heat shock proteins, blood flow and blood pressure 

-How heat can enhance fat loss and improve blood sugar control 

-Using thermal stress: how hot, how long and how many days a week 

May 11, 2022
Insulin Resistance Causes Muscle Loss, New Research Finds
Aging naturally causes muscle loss, and poor metabolic health hastens the process. Learn how to break this viscous cycling and preserve muscle as you age.

Th new Electrolyte + Creatine combo by MYOXCIENCE Nutrition can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix 
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Links to research, video and show notesh: https://bit.ly/383kKUD

Time Stamps

0:26 You become less glucose tolerant as you age. 
0:49 Insulin resistance amplifies the rate of acceleration in the wasting of muscle. 
1:05 Muscle stem cells, as you age, cause your muscles to behave like fat tissue. 
1:25 Muscle tissue of people who are insulin resistant or diabetic resembles that of age-related sarcopenia. 
1:35 Atrogenes drive atrophy. 
1:52 60 to 80% of post meal glucose is deposited in skeletal muscle. If there is no muscle, it gets converted into fat.
2:45 About 83% of American adults suffer from some sort of insulin resistance. 
3:25 Insulin resistance favors muscle protein catabolism, at the expense of muscle protein synthesis. 
6:18 Insulin resistance activates atrophy genes. 
6:50 You become more insulin resistant and lose muscle mass as you age. 
7:40 Hyperinsulinemia accelerates atherosclerosis (heart disease) and cancer. 
10:58 Insulin resistance leads to a decline of mTOR activation in your muscle. 
13:00 About .1% of all of your muscle tissue is turning over at any point. Progenitor stem cells are involved in the maintenance and regeneration of your muscles.
14:00 Muscle is the most active site of protein metabolic processes in the body. 
14:25 You may get better gains from exercise and resistance training by being more insulin sensitive. 
15:10 Background inflammation from insulin resistance can accelerate muscle atrophy. 
16:00 To become more insulin sensitive…

May 08, 2022
Top Causes of Death in 2021: Two Conditions Claimed 3X More Lives Than COVID-19
According to the CDC’s recently released 2021 figures, two health conditions claimed a combined 3.2 times more lives than COVID-19. This is where you should focus your energy and health resources. 

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Link to show notes, video and research: https://bit.ly/top-cause-of-death-2021


May 03, 2022
CDC Analysis Illustrates How Omicron Ended the Pandemic
A new CDC antibody study finds Omicron caused infection rates to double in the USA, nudging us closer to herd immunity.

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Links to research and video: https://bit.ly/3F5d54f

We discuss more about:

-Omicron doubled the number of infections in the USA in just two months

-75% of children under 17 have now seen the whole virus

-Over 60% of adults under 65 have now seen the whole virus

-Implications public health going forward

Apr 29, 2022
Heat from Sauna Hot Tubs Prevent Heart Disease, Reverses Diabetes

Just a 15-minute sauna or hot tub session several times a week can improve circulation, reduce blood pressure and boost metabolic health, scientists suggest.

Here’s a quick breakdown of this research and its practical applications: 

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Links to video, research & more: https://bit.ly/thermal-stress

Save on High Tech Health, the best Infrared Sauna: https://www.hightechhealth.com
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Recover faster and feel better at home with American Made Ice Barrel 
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Build your own off-grid sauna: https://youtu.be/cIH5Ygv3qs8


Time Stamps

00:15 About 83% of American adults have some degree of poor metabolic health.

00:41 Hot tub therapy is significantly helpful for people with type 2 diabetes.

00:58 Blood flow is increased with thermal stress. Cardiometabolic issues correlate to challenges in blood flow.

02:00 Sweating in the sauna can help you excrete heavy metals.

 03:03 Living in thermal neutral conditions is linked with higher prevalence of diabetes.

05:00 Get hot on purpose and cold on purpose habitually.

05:30 Heat moves blood from the core to the periphery. Cold exposure returns that blood.

05:40 Exercising muscle moves blood around.

06:00 Thermal stress can significantly help to improve insulin sensitivity.

08:35 Your body is naturally colder in the morning, getting hotter throughout the day. You can amplify this with cold exposure in the morning and sauna or hot tub in the evening.

Apr 26, 2022
Low Muscle Mass Worse Than Too Much Body Fat, New Research

Most health experts agree that increased body fat and obesity are unhealthy, but new data suggests low muscle mass presents just as problematic a risk for chronic disease and death. 

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Link to Video, Images and Research: https://bit.ly/389eWZC

Time Stamps:

0:00 Intro 
00:05 Lean Muscle Mass is protective. 
02:48 Increased fat mass or low lean mass, is linked with inflammation, metabolic impairments, endothelial dysfunction, high blood pressure and abnormal lipid profile.
04:40 Bioelectrical impedance analysis (BIA) and the DEXA scan can approximate lean mass. 
06:00 Over the age of 60, there is less of an association with all-cause mortality with increased fat mass index. Fat mass may then be protective. 
10:35 Grip strength gives an approximation of whole-body strength. 
13:30 There is a strong inverse association between predicted lean mass and mortality from all causes. 
13:44 Higher and lower predicted fat mass is associated with higher risk of mortality from all causes and cardiovascular disease. 
15:30 Low lean mass, as you age, is inversely correlated with all-cause mortality.
16:20 Fat mass that is too high and lean mass that is too low are both associated with increased risk for all-cause mortality.
17:10 DEXA is a low dose of radiation. 
18:20 Lean mass index is a better predictor of mortality than body mass. 
19:00 Waist circumference, fat mass and fat proportion were not associated with mortality, concluded an Asian study.
20.55 There was no gender difference in the lean mass study. 
21.10 The relative risk of mortality between the highest lean mass group and the lowest lean mass was 74%. 
23.10 Work every major muscle group at least one day each week.

Apr 19, 2022
Trans Athletes VS Fairness in Women's Sports: a Coaches Perspective
Cynthia Monteleone is an elite athlete and coach to Olympians, numerous high-school and collegiate athletes around the globe. She speaks out the biological differences between men and women and how we can achieve fairness in Women’s Sports.  Sponsored: This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix 
Use code podcast at checkout to save Link to full video and show notes: https://bit.ly/3uvCwZ5

Time Stamps: 

03:00 Gender dysphoria is a medical condition. The ACLU took it as a civil rights issue. 
04:10 Women and girls need to be respected and allowed the same opportunities for scholarships and awards. 
06:20 There is no ban on trans gender athletes. 
06:53 Policies should be in place for every participant to earn their accolades fairly.
07:40 It is claimed that the biological difference does not matter.
08:10 Even with gender reassignment surgery and hormone treatment, male bodies still have an advantage over female bodies. 
10:30 Censorship of opposing views is real. 
11:20 Title IX was put into place to create an opportunity for a woman to complete in sports and have an equal chance of a scholarship and awards. 
13:45 Female competitor safety can be at risk when biologic males compete on teams with females.
15:00 Headlines are used to confuse you. 
18:02 Puberty Blockers: Children can get puberty blockers without the consent of their parents. 
23:20 Environmental/chemical factors may play a role in sexual development. 
24:00 Chemicals in your environment change your hormones. 
24:10 True gender dysphoria takes place is the same place in the brain as schizophrenia. 
24:40 When a male transitions to female and takes hormones, they are at high risk for heart disease. 
28:40 Industrialized nations, with their pollutants appear to be having more sexual identity problems/issues. 
39:10 The myonuclei that make muscle fibers are more abundant in males in the womb, than in females. 


Apr 11, 2022
How I Put on 4 lbs of Muscle & Lost 1% Body Fat in 45 Days
In January I made a few small tweaks to my nutrition and exercise program and it surprisingly worked: I dropped a full percentage point in body fat while actually putting on muscle. Here’s a few takeaways that you may find helpful. 

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Apr 09, 2022
Why Lowering Triglycerides Is More Important Than Lowering LDL-Cholesterol
A new analysis involving over 140,000 people from 22 studies found “minimal and inconsistent benefits” supporting LDL cholesterol reduction by using statins.

Elevated triglycerides, on the other hand, are consistently linked with poor cardiovascular events.

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Link to video, images and references: https://bit.ly/3LGODrR

New Study: Byrne, P., et al (2022). Evaluating the Association Between Low-Density Lipoprotein Cholesterol Reduction and Relative and Absolute Effects of Statin Treatment: A Systematic Review and Meta-analysis. JAMA Internal Medicine.


Apr 03, 2022
Shredded Fitness Icon Shares His Training, Fasting & Cardio Insights w/ Marcus Filly
Marcus Filly is a former D1 athlete and a six-time top-ranked CrossFit games competitor. We explore ways to build muscle and increase your metabolic rate  as well as burn fat with exercise and movement. 

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Full Video: https://youtu.be/hgDi45CUxH8

**Mike's microphone audio was a little messed up, thankfully Marcus was crisp, sorry about that

Connect with Marcus: https://functional-bodybuilding.com

Time Stamps:

0:00 Intro 
0:20 Why you NEED to focus on Muscle 
3:00 Who is Marcus Filly
08:42 CrossFit brought more people to the gym to lift weights and get fit.
09:30 CrossFit brought differing modalities together and it brought community. 
15:00 Excess training isn't necessary 
23:30 Marcus Filly and Functional Bodybuilding 
26:00 Necessity has caused the fitness industry to adapt and innovate during lockdown. 
31:50 Functional Bodybuilding is a mix of functional training and bodybuilding with an emphasis on looking good, moving well, health and longevity. 
35:40 Uncontrolled intensity just to get people to sweat causes injury. 
38:40 Most people are not prepared for true high intensity. They do not have the constitution, nutrition, sleep, or resilience to handle more stress. 
40:50 GREAT STUFF HERE Marcus’ initial audience was those who had burned out from intensity training. 
43:20 Marcus Filly’s program gives each global movement pattern two focused touches each week. 
46:57 Classic CrossFit workouts were named, repeatable, potent expression of fitness that paired functional movements. Doing the same workout the next week, shows you how much you have progressed. 
53:30 Muscle is Essential!  you want good energy balance, a lean physique and fitness, you need to move/be active every day in the hours that you are not training. 
56:55 10,000 steps per day is a great goal
01:00:30 Discipline is where you start. It requires discipline to get going, before you can have momentum in anything.

Mar 25, 2022
Why Muscle is Essential to Insulin Sensitivity and Metabolic Health
New research finds that age-related muscle loss and metabolic disease are linked via shared molecular pathways. We dive into the science and discuss ways to slow muscle loss and preserve metabolic health as you age. 

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RESOURCES: Link to research, images and video: https://bit.ly/3irEFhq

Episode Time Stamps: 

0:13 Epidemic of Metabolic Disease 
0:24 Pandemic of Insulin Resistance: major problems 
0:51 Carb cutting and fasting aren’t the only way
1:42 Muscle Health is essential 
2:23 Poor Metabolic Health worsens blood sugar issues 
3:00 Blood Sugar fluctuations are inevitable 
4:13 Muscle & Metabolic Health 
5:02 Muscle loss and diabetes
5:32 At-Home A1C test 
8:00 Muscle loss is a major problem 
9:00 Muscle loss in the legs, specifically is THE problem 
11:54 Walking after meals 
13:12 Weight training is key 
14:36 Training to prevent disease 
16:04 Exercise is the best way to lower blood sugar 
18:58 Muscle quality and cancer  

Mar 22, 2022
Creatine for Women: Muscle, Mood, Sleep + More
Creatine has many health and longevity benefits for women--beyond just increasing strength, which it’s been shown to do even in people over 65.

Let's take a deeper dive into this research about creatine for women. 

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Link to show video and references: https://bit.ly/3MVUewd

Time Stamps: 

00:11 Creatine can specifically help females. Creatine kinase levels and creatine levels change throughout women’s menstrual cycle. Estrogen influences creatine levels and creatine kinase. Peri and post-menopausal women can benefit from creatine supplementation and more creatine in their food.

00:39 Creatine is involved in energy mobilization and metabolism in the brain. It affects glycine and GABA synthesis, and sleep.

00:55 Creatine influences athletic performance, muscular performance. As we age, we lose the ability to retain muscle mass.

01:25 Creatine is involved in helping babies develop in the placenta.

02:00 Creatine is found in chicken, pork, and beef.

02:11 Creatine helps with ATP synthesis and resynthesis in working muscles. It is not an anabolic agent.

02:28 Creatine is very safe for men and women. Early creatine supplements were paired with excessive amounts of sugar.

04:50 With ovulation, when estrogen is higher, there is an increase in creatine kinase and more focus on glucose oxidation.  During the menstrual cycle may be the optimal time to supplement with creatine.

05:47 With the reduction of estrogen from menopause, peri and post-menopausal women may benefit from creatine supplementation. There is reduced creatine kinase activity.

06:21 Women have more to benefit from creatine supplementation because body stores are low. Intramuscular creatine levels in women are only 10% compared to that of men.

06:55 Vegan or vegetarian females have the most to gain from creatine supplementation.

07:10 Creatine boosts athletic performance during intense exercise. It helps to re-phosphorylate utilized ATP. ATP becomes ADP when you move your muscles, adenosine triphosphate to adenosine diphosphate. Creatine attaches another phosphorous group to the ADP.

08:10 During pregnancy, post-partum, menstruation, during and post menopauses, creatine supplementation may be important. Sex hormones affect creatine kinase activities and the expression of key enzymes for the endogenous synthesis of creatine.

12:40 Vegan or vegetarian females may want to take about 5 grams of creatine.  You may do well with 1 or 2 grams of creatine if you have sufficient red meat and eggs in your diet.

14:08 Anaerobic work capacity, the ability to perform explosive short duration high intensity activities, after 5 days of creatine supplementation, increases as much as 22% anaerobic work capacity.

15:30 During pregnancy (shown in animal models), creatine supplementation enhances and augments neuronal cell uptake of creatine and supports mitochondrial integrity in offspring. This reduces brain injury.

16:00 During human pregnancy, creatine may provide a safe, low cost, nutritional strategy to reduce intra and post-partum complications associated with cellular energy depletion.

16:20 Brain cellular energy production shifts with changes in hormones of menopausal women. They may benefit from creatine supplementation.

17:00 Creatine is a possible countermeasure to menopausal decreases in muscle, bone, and strength, by reducing inflammation, oxidative stress and serum markers of bone reabsorption. Loss of muscle mass with age is linked with insulin resistance and reduced insulin sensitivity.

19:00 Depression rates are 2 times higher among females compared to males. This depression has been directly linked to with hormonal milestones, like puberty and menopause.

19:44 Creatine is involved in the synthesis of neurotransmitters that influence how we feel. There is a positive relationship between cerebral spinal fluid levels of creatine and dopamine and serotonin metabolites.

21:00 There is a 31% greater incidence of depression in adults with low creatine intake. Mood and depression improves with increased creatine intake from diet and supplementation.

22:35 Brain metabolism to support stages of sleep and wavelengths associated with sleep can be improved with creatine.

22:46 Creatine supports greater neuronal ATP resynthesis, impacting memory, attention, and cognition. Brain concentrations vary with age, lifestyle choices and other factors.  Sleep deprivation can deplete neuronal creatine levels.

23:30 A loading phase of creatine may be helpful. In general, of benefit may be a loading phase of 10 to 20 grams for about 5 days with a maintenance phase of 2 to 5 grams per day. Mike supplements with creatine before and after exercise (sometimes during). It is not stimulatory.

Mar 19, 2022
Vitamin A: as Important as Vitamin D, But Less Popular (facts to know)

Vitamin D sure gets a lot of airtime, but Vitamin A is equally as important to immune health and beyond. Here's some new details about this important fatty nutrient should know about.

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Links to video and images: https://bit.ly/vitamin-a-treg

Time Stamps:

00:18 Vitamin is as much or more protective than vitamin D.

01:15 The 3 forms of vitamin A are retinol, retinoic acid and retinal. Retinoic acid is the most bioactive form. Cod liver, liver and carrots are rich in vitamin A.

02:22 Vitamin A helps to induce immune tolerance. Autoimmune diseases are characterized by a loss of tolerance. The immune system overreacts to tissues that it shouldn’t.

03:44 You may benefit from increasing intake of vitamin A if you have allergies, skin issues or systemic autoimmune disease. Chronic use of vitamin A, 5,000 to 10,000 IU, may be beneficial.

04:05 If you believe that you have contracted an illness or pathogen, you can do short term supraphysiologic levels of retinoic acid or retinol. For non-pregnant adults, this is between 100,000 and 200,000 IU for several days.

05:20 Retinoic acid increases activity of T regulatory cells.

05:57 T regulatory cells help to pull back unrestrained inflammation and aggression toward cell tissues. Overweight and obese people have lower amounts of T regulatory cells. Leptin, from fat tissue, suppresses functional activity of T regulatory cells.

06:33 If you have a metabolic disorder, like obesity or insulin resistance, you can manifest immunologic disease like allergies, cancer, and susceptibility to severe infection. You can exercise, do some fasting, eat real food and try vitamin D and vitamin A supplementation from diet or supplements.

08:20 Mucosal immunity is immunoglobulin antibodies from T cells in the mucus membranes of your nose, lungs, saliva, and GI tract. Vitamin A helps to prime these immune cells as part of the mucosal memory.  Your mucosa is part of your front-line defense, and they are highly influenced by vitamin A and vitamin D.

09:45 The retinoic acid receptor is very close to the vitamin D receptor, and they share signaling pathways.



Mar 17, 2022
Cholesterol's Failures: Why Clotting, Inflammation & Fatty Acid Status Matter More w/ Bill Harris, PhD
Bill Harris, PhD has been studying lipids, heart disease biomarkers, omega-3 fatty acids and omega-3 testing since 1980. He’s a wealth of knowledge in the area of how omega-3 fats impact behavior/aggression, cardiovascular disease, triglyceride metabolism and fat oxidation and more.*

RELATED: Save on this Omega-3 Index blood spot test using code podcast at checkout


Link to Video and Notes: https://bit.ly/3CLKike

Time Stamps

01:20 Omega 3s tend to be disregarded by the medical community because they are in the nutritional world.

03:46 The omega 3 index is a risk marker which can be affected by supplementation.

06:09 Every cell in your body has omega 3 in its membranes. If omega 3s are chronically low, your body wears out faster.

06:50 Omega 3s change cell membrane flexibility and fluidity.

07:35 Omega 3s are anti-inflammatory. They can prevent platelets from getting sticky. They lower triglycerides. They lower blood pressure.

10:21 Omega 3 can lower cholesterol.

11:02 Omega 3 and omega 6 work the same on cholesterol.

11:21 When you take saturated fat out of the diet, cholesterol goes down.

11:45 Fish oil pills with no change in diet did not bring down cholesterol levels.

15:17 You need both EPA and DHA, according to Dr. Harris.

18:34 Omega 3s shut down genes that make triglycerides.

19:44 Omega 3s may cool the inflammatory response.

21:04 Omega 3s don’t help with weight loss.

22:20 A study showed that fish oil help preserve lean muscle mass in resistance training and aerobics.

25:37 Omega 3s have been shown to be an antioxidant. Eat fish the day you cook it.

29:04 Individuals who have a history of violent crimes have low levels of omega 3s. Also, prisoners who cause more trouble in the prison, have lower omega 3s.

30:37 People with low omega 3s are more susceptible to panic and anxiety.

32:57 Raising HDL levels does not decrease cardio vascular risk, and some studies show it may increase it.

35:46 The omega 3 index is the amount of EPA and DHA in a red blood cell membrane. The red blood cell is tested because the amount of EPA/DHA is a reflection of the other cells in the body, and it is easier to access.

36:46 The average American tests at 4 to 5% on omega 3s, but 8 to 12% index is the target for optimal cardiovascular health.

39:20 A US Physicians Health study showed that a high omega 3 index is associated with about a 90% lower risk of sudden cardiac death.

40:43 Omega 3s prolong gestation.

42:53 There is evidence that omega 3s help both males and females with invitro fertilization and implantation.

47:04 Retest in 4 to 6 months.

47:15 Bovine digestion destroys precursors to EPA and DHA. There is a misconception that grass-fed beef is rich in omega 3.

51:49 Palmitate levels may be an indicator of de novo lipogenesis. Higher palmitate levels are associated with increased risk for diabetes.

53:31 Higher levels of linoleic omega 6 in blood are protective against cardiovascular disease and diabetes.

57:38 Dr. Harris’ Desert Island Nutrient: Omega 3 is the most missing nutrient from the American diet.

01:00:54 Dr. Harris’ Elevator Pitch: Get the FDA to approve omega 3 testing and get US government recommendation in an official dietary guideline.

01:02:05 Plant-based/land-based omega 3 products require gene modification.

Mar 15, 2022
Creatine Benefits for Muscle, Brain, Mood and Longevity

Creatine is a naturally occurring molecule in your body that helps create cellular energy in exercising muscles, among other benefits. We debunk the common myths and discuss the science you need to know about creatine! 

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Link to research, video and images: http://bit.ly/creatine-science

Time Stamps: 

00:30 Creatine helps to add phosphorous groups to ADP molecules to remake ATP. ATP is needed to move your muscles.

00:55 The food you eat is broken down into ATP.

01:00 People retained water back in the day when creatine was paired with dextrose (sugar).

03:16 Creatine is a metabolite comprised of 3 amino acids. Arginine, which helps to vasodilate and increase blood flow, glycine, and methionine.  Glycine is part of the glutathione tripeptide. Methionine is a sulfur-containing amino acid.

04:15 You have over 100 grams of creatine in your body. It is found primarily in your muscle tissue because they are energetically demanding.

05:30 Some cuts of beef contain 9.6 mg/gram of dry weight of creatine. Beef is rich in creatine, taurine and carnosine. It also has beta alanine.

06:05 Wheat, soy, potato, and corn contain zero creatine, taurine, beta alanine, and carnosine. If you eat red meat, you are probably getting plenty of creatine.

07:00 ATP is fundamental to cellular processes that underpin skeletal muscle contraction during exercise. Muscle stores little ATP. Metabolic pathways are activated to maintain ATP resynthesis.

07:45 Creatine functions mainly at the muscle level.

09:00 Creatine supplementation can be a multifactorial intervention across the lifespan in women with little to no side effects.  Creatine is not an androgen. It is involved in energy utilization and recycling.

09:35 Creatine supplementation combined with exercise provides musculoskeletal and performance benefits in older adults.

10:10 Creatine paired with electrolytes can improve power output and strength, because it works during the workout.

11:10 Anaerobic power and strength is improved with creatine paired with electrolytes (magnesium, potassium, calcium, and sodium). There was a 10 to 15% benefit in the intervention group in the WWU study.Improvement/progress is motivating.

15:25 As you age, you naturally lose strength and muscle. Supplemental creatine may help counteract some of the strength loss.

15:55 Electrolytes like, magnesium, sodium, and potassium, are transporters used to aid in the absorption and utilization of creatine.

17:40 Creatine uptake is directly impacted by presence of sodium, chloride, and calcium. Creatine uptake is reduced by up to 47%, when there is no calcium or magnesium in extracellular fluid. When concentrations of sodium and chloride are increased, uptake increases, even with no additional creation concentrations. Sodium and chloride are both needed for transport.

19:10 Electrolytes are often taken after a sauna session or before, during or after a workout. Sauna moves a lot of blood in and out of your core.


Mar 09, 2022
CDC Director Admits Major Public Health Errors in Grand Rounds Interview

The Director of the CDC, Dr. Rochelle Walensky made some egregious statements about how hope and "optimism" influenced health policy that impacted the lives and careers of tens of millions of Americans over the last two years.  Let's breakdown the key segments of this 60 minute interview.  

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Link to video: youtu.be/dMg1cqblrPM

Link to notes and resources: https://bit.ly/37aJmtT

Time Stamps: 

Coming soon....

Mar 07, 2022
Vax mRNA Converted to DNA? Exposing the Media Bias
Investigators in Sweden used liver cells to see if mRNA from Pfizer's vaccine can be reverse-transcribed into DNA, as prior research shows the natural course of infection can cause DNA copies of SARS-CoV-2 sequences to be integrated into the genome of infected human cells.

Let's explore the details. 

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Link to studies: https://bit.ly/3ILOt1D

Time Stamps: 

1:00 Mike Intro 

7:15 Drs. Fauci and Rochelle Walensky of the CDC

8:00 Variants and vaccine escape 

20:00 Details of the new study  paper 

Mar 05, 2022
Fat Cell Metabolic Rate Slowed by High-Carb Diets

The carbohydrate quantity in your diet may influence your metabolic rate, a new study finds. 

Drs. Ben Bikman and David Ludwig and others recently discovered that high-carb diets slow the rate of fat tissue metabolism compared to low-carb diets. 

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Links to research, video and images: 

Time Stamps: https://bit.ly/3Kd6MwM

01:00 It can be easier to lose weight, manage blood sugar and keep triglycerides low, if carbohydrate intake is shifted to days when one is physically active. 
02:04 The mitochondria in your fat cells are part of the energy equation. 
03:11 Uncontrolled type 1 diabetics have a higher energy expenditure than expected for their lean body mass. The immune system is attacking the pancreas and your beta cells are releasing no insulin. 
04:28 Carbohydrates may cause fat tissue to become uncoupled. Composition of carbs in your diet influence the metabolic activity of the mitochondria within your fat tissue. 
04:50 Muscle tissue should be tightly coupled so it efficiently converts energy from food to ATP. 
05:08 Fat cells should be slightly uncoupled, so it wastes stored lipids. Brown fat cells do not burn fat for energy, it uses it to create heat. 
06:20 Consuming 60% of overall energy intake in the form of carbohydrates, causes more tightly coupled mitochondria in fat tissue. This is compared to consuming 20% of energy in the form of carbohydrates. A lower carb diet causes more uncoupling. 
07:47 Lower carb diets may cause you fat cells to be more metabolically active compared to higher carb diets. There was a statistically significant difference between 60% carb and 20% carb intake. 
09:40 If you are having a hard time losing fat, consider cycling your carbohydrates, or go on a 20% low carb diet. There may be an adjustment period for your workouts. There is benefit to intra-workout carb consumption. 

Mar 03, 2022
Vitamin D Deficiency & Critical illness: New Study Offers Strongest Proof Yet

Scientists from Israel make a compelling case that Vitamin D should be a major part of the conversation when it comes to preventing severe COVID-19 and respiratory infections.

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Link to show notes and video: https://bit.ly/33J3Mc8

Time Stamps: 

0:00 Intro
0:25 Most convincing study to date 
4:25 Strange trend in science
5:11 Vitamin D and your immune system 
5:38 Various studies show it's protective 
5:45 Vitamin D lowers background inflammation
7:00 Vitamin D receptor and NFKB, TNF-alpha and IL-6
8:31 Sunscreen is being recommended often, worsening deficiency 
9:35 People over 60 need to consider vitamin D supplementation 
9:50 WATCH: This table tells the story!!  
11:30 Majority of patients with mild disease had sufficient Vitamin D3 levels
12:41 Super-majority of critically ill patients were deficient in vitamin D
13:07 Pre-infection levels of Vitamin D were assessed in this stuy

Feb 21, 2022
Building Muscle: an Aging and Longevity Strategy You Shouldn’t Ignore with Shawn Baker, MD

Shawn Baker, MD discusses the science behind why you NEED to build muscle as you age and easy ways to stay strong and prevent muscle loss with nutrition and exercise. 

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Connect with Shawn at Revero Health https://revero.com

Show Notes

0:00 Intro
02:25 Mike recommends a carnivore diet to his clients with autoimmunity, and they are getting great results. 
03:19 Autoimmune disease is becoming more prevalent. Immune modulating drugs can sometimes help. If they work, they tend to wear off. They suppress the immune system. They can have some acute side effects. 
04:30 Mental health is improved with a carnivore diet. Systemic inflammation, reduced with this diet, also affects your brain, affecting mood and cognition. 
06:45 We have fewer cows in the world than we did 50 years ago, but cows are blamed for greenhouse gas increases. Red meat consumption has gone down 30 to 40% in the US over the past 50 years, yet diseases become more prevalent. Our obesity rate is almost 45%. 
08:33 Meat is an essential part of the diet. 
08:35 Efficiency of producing beef can be improved with improved nutrition, genetics, and animal healthcare. The US has 90 million head of cattle and produces more beef than anywhere in the world. Brazil has 250 million head of cattle, yet it produces less beef than the US. 
09:09 Meat production can be increased through vertical integrated pasturing, pasturing multiple grazing animals together. This could double or triple our output and improve our environmental footprint.
10:29 There are 4 major meat packers in the US. They control 85% of the beef supply. They suppress cattle prices to the ranchers and high cut the prices at the retail end. 
11:25 Algae supplements for cattle can almost completely suppress their methane emissions. 
11:35 USDA approved facilities are too expensive for ranchers to set up. Work directly with a local rancher. 
17:11 Meat is a health food. It is a superior food to most other food in the supermarket. 
24:15 An alternative to the Coronary Calcium Score is and AI driven dye contrast study, which also measures soft plaque.   A calcium score is recommended at about age 40 to 45, taken every 3 to 5 years. 
28:15 The baseline of health is sleep, exercise and nutrition. 
29:40 Resistance training is one of the most powerful levers you can pull, with regard to longevity, functional longevity, disease resistance, and metabolic capacity. Continue to challenge yourself. You can put on muscle at any age. 
31:30 Resistance training gives objective progress feedback and health feedback. Lifting high volume heavy weight it is aerobic and anaerobic. 
36:22 Dr. Baker pushes himself to failure several times a week in several sets in 5 to 20 reps. Super heavy weights raise the risk of injury.  
42:52 Try to do some sort of exercise/movement every day. Avoid sedentary behaviors. 
44:20 Surgical masks protect surgeons from flying body fluids produced from surgery, not viruses or bacteria. Surgical masks are not worn to protect the patient.
 48:35 Carnivore Diet Study (observational) found: Weight loss, feeling better, reduced or eliminated symptoms, 94% of diabetics were able to get off their insulin, and 84% were able to get off all oral medications, including metformin. 
57:25 It is very hard to get funding for a study on meat.  Most funding is provided by industry to those studies that will be favorable to them.

Feb 16, 2022
Vitamin D Deficiency and Impaired Fat Loss: new research and insights

New research suggests Vitamin D influences the structure and function of fat cells and may even impact how much body fat is stored and released to be burned as energy.

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Link to video, images and science: https://bit.ly/3gK3h4g

----------------------Show Notes----------------

0:00 Intro
00:26 Vitamin D is sequestered in fat tissue.
00:30 Vitamin D influences your metabolism
00:58 Vitamin D insufficiency causes a dysregulation within your fat cells,
01:30 vitamin D cutaneous synthesis.
02:25 Vitamin D in adipose (fat) tissue affects,
02:40 When you are overweight and obese, your fat cells become necrotic, and they can die.
03:22 The active form of vitamin D
04:30 Vitamin D exerts significant effects on the formation of fat cells (adipogenesis).
05:00 Sufficient levels active metabolites of vitamin D suppress the accelerated adipogenesis, shown in animal and cellular models.
06:00 Vitamin D2 VS vitamin D3
07:00 Vitamin D3 (Cholecalciferol) is acquired from your food or sun exposure. Food sources are fatty fish, dairy, ruminants, the flesh/skin of vertebrae animals, egg yolks and dietary supplements.
08:10 Vitamin D5, sitocalciferol, is derived from an Ayurvedic herb called Rauwolfia serpentina.
09:05 Your liver is responsible for hydroxylating pre-vitamin D into the somewhat active form, calcidiol. This is what is measured in your blood, 25-hydroxy vitamin D.
09:20 Either your fat cells or your kidney further hydroxylates it into 125-dihydroxy vitamin D, calcitriol, is the active form.
09:55 The conversion from 25-hydroxy vitamin D to the 125 dihydroxy vitamin D is down regulated In fat cells, particularly in overweight people.
12:09 Vitamin D activates the vitamin D receptor. Generally, vitamins are cofactors. Vitamin D receptor is found in your fat tissue, kidney, muscle, and bone. When it is activated, it effects your immune system, calcium homeostasis and binding and many inflammatory pathways.
12:55 The vitamin D receptor impacts lipolysis, the release of lipids from your fat cells for energy.
13:18 Your fat tissues store between 35 and 75% of your total body levels of vitamin D.
13:46 People who have diabetes or insulin resistance or are obese, there is less fat cell turnover, which releases vitamin D that was stored in fat cells. So less vitamin D is released to the resto of the body.
14:00 Vitamin d deficiency is 35 to 40% higher in overweight or obese people, or diabetics.
14:30 Vitamin D impacts many functions within the fat cell, including the upregulation of fat cell creation.
15:08 Lipid accumulation decreases with increasing calcitriol (125-dihydroxy vitamin D) dosages.
15:40 Fat cell inflammation is mediated by leptin.
16:40 Chronic activation of immune system cells can trigger inflammation in obesity related pathogenesis in which insulin resistance is involved.
17:03 Nuclear factor-kappa B (NF-kappa B) transcription factor triggers inflammatory cascades within your cells. Vitamin D can inhibit this NF-kappa B activation.
17:30 Overweight or obese individuals have a higher prevalence of vitamin D insufficiency.
18:00 Dosing of supplemental vitamin D should be based upon body fat and health status.
18:23 Vitamin D impacts calcium metabolism. The balance of calcium affects apoptosis, preprogrammed cell death.
19:35 Serum vitamin D levels
20:00 Exercise helps to promote fat cell health and metabolism. It can mobilize fat cell lipids. Flux of fat cells is healthy. Fasting also promotes a healthy churn of your fat tissue.
22:00 With supplemental vitamin D, there are reductions in fasting glucose, hemoglobin A1C, and increases in triglycerides, improving metabolic health.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


Feb 13, 2022
Pairing Exercise with Fasting, Fat Loss and Heart Health, New Study Breakdown
A new Intermittent Fasting study review suggests health benefits linked with Intermittent Fasting are amplified by exercise. We dive into these details and discuss fasting plan options to consider based upon your current fitness level and health.  Accelerate your fast with Berberine HCl & Alpha Lipoic Acid by MYOXCIENCE Nutrition: https://bit.ly/berberine-biotin-ala-stack
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Link to studies and show notes: https://bit.ly/3reLJmQ

Time Stamps: 

0:00 Intro
2:06 Fasting is easier than calorie restriction 
2:45 Dieting usually fails, customize a fasting program that works for you 
3:10 Exercise accelerates the benefits of fasting 
3:40 Fasting, metabolic health, high blood pressure and heart disease
5:22 Fasting lowers blood pressure, studies find 
6:15 Berberine HCl accelerates your fast 
7:15 How fasting causes fat loss 
8:06 Fasting doesn’t necessarily catabolize protein 
9:30 Ketones are muscle sparing, anti-catabolic 
10:32 Time after fasting when fat oxidation increases
11:34 Metabolic Flexibility 101
14:33 Fasting, hormones and the adrenals 
17:10 18 Hours of fasting and fat oxidation 
19:12 Exercise accelerates the benefits of fasting
21:12 Discovering the right fast for you!

Jan 31, 2022
Germ VS Terrain Theory Update, NAC, Sulfur Bolster the Glycocalyx Gel Protecting Your Lungs and Blood Vessels from Pathogens
The glycocalyx is a very important gel-like barrier that protects the cells of your lung and blood vessels from inflammatory damage and pathogen invasion. Poor nutrition and common health issues cause this lining to shed, paving the way for infections.  ➢ Support Your Sleep with the new Ashwagandha Sleep Aid: https://bit.ly/ashwagandha-sleep-aid
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We discuss more about: 

-Why the health of your glycocalyx is important right now 
-Ways to prevent glycocalyx shedding 
-Why sulfur in the diet is important 
-Possible assessment tools for glycocalyx health 

Time Stamps: 

0:00 Intro 
1:02 Shedding of the Glycocalyx is a problem 
1:33 NAC and Sulfur in the diet is important 
2:50 Germ Theory presented by Louis Pasteur 
3:11 Claude Bernard and the terrain theory 
4:00 Sulfur helps make the glycocalyx protective 
5:20 The paper we’re discussing 
6:00 Ashwagandha and sleep 
7:30 Measuring your Glycocalyx 
7:50 What causes glycocalyx shedding 
10:01 Listen to This!! Important Quote 
11:26 Sulfur and the Glycocalyx
13:46 Excellent image of the glycocalyx
15:18 Glycocalyx shedding and severe disease
16:47 How to support your barriers (glycocalyx) naturally

Jan 26, 2022
CDC Finds Natural Immunity Offers Better Protection Against Reinfection, Hospitalizations

Natural immunity (from prior infection) was found to be 6 times stronger during the delta wave than vaccination according to this new CDC report. Let's break it down. 

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Time Stamps:

0:19 Israel reported on this six months ago 
0:46 New CDC Study reporting prior infection is indeed protective 

1:40 Public is losing trust in our institutions 

1:54 Proof of T cell immunity from 2003 

2:29 Damage has been done because we ignored this 

2:52 Marty Makary, MD’s thoughts

4:19 Thanks for sharing and commenting 

5:50 Israel report from August 2021

7:00 October report claimed prior infection wasn’t protective 

8:51 Details of New Paper

9:52 New York and California 

11:15 Main finding here

13:01 Important quote from CDC researcher 

13:39 This image tells the story nicely 

16:00 55 fold lower hospitalization rates after prior infection 

17:40 Better late then never 

Jan 22, 2022
Vitamin D & Glutathione: new relationships and research you should know about

Glutathione deficiency is a common feature that complicates infections. We review new research linking suboptimal glutathione levels with increased disease severity and discuss how glutathione is related to vitamin D status as well as ways to support glutathione levels from a nutrition and lifestyle standpoint.

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Time Stamps:

0:06 Vitamin D and Glutathione levels appear to be related

0:42 Diseases linked with low glutathione levels

1:43 Glutathione is found in high concentrations in the liver

3:04 Mitochondria health depends on glutathione status

3:31 Exercise and Glutathione: very important for mitochondrial health

4:50 Fatty liver, mitochondrial dysfunction and glutathione

5:34 Fascinating paper about glutathione and Vitamin D you should read

6:00 This image tells the story quite well

8:00 Please share this video if you’re digging it

8:46 New Electrolyte pre-sale

11:03 Glutathione and The C*19 virus

12:14 Low Glutathione even in young people who get infected

14:47 Glutathione impacts vitamin D binding and metabolism

17:42 Glutathione Testing: GGT and liver enzymes

18:33 GGT is a marker of environmental chemical exposure

19:46 Cysteine rich foods that can increase glutathione levels

Jan 20, 2022
Look Younger, Slow Aging with These 5 Overlooked Habits (new bombshell Circadian Rhythm science)

New science suggests circadian rhythms, sleep cycles and meal times powerfully influence how you age. As boring as it sounds, being a creature of habit and minding your circadian rhythms may be among the top ways to optimize the biology of aging.

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Link to Show Notes and Research: https://bit.ly/3Kh38TC

00:36 As we age our circadian rhythm becomes altered. Phenotypes of ageing: wrinkles, gray hair, decline in function, muscle mass loss, metabolic disease, high blood pressure, insulin resistance, sleeplessness and alterations in sleep/wake cycles, can be the result decreased amplitude and intensity of your circadian clock system.

01:24 Be vigilant about your sleep and wake times and meal timing. Food influences your body’s peripheral circadian clock system, which provides feedback to the central clock system.

03:13 Your circadian clock system is intimately connected with your metabolism and the rate at which you age.

03:26 Take screens out of your bedroom. Go to bed at the same time every night. Be strict.

06:52 Be consistent with your meal timing. Your body has a second meal effect and is anticipating food at your regular mealtime. Food and exercise influence your peripheral circadian clock system.

08:26 Your metabolism, nutrient sensing enzymes and receptors are improved with exercise, fasting and low carb diets. These enzymes and receptors influence the circadian clock system.

09:16 Poor sleep negatively impacts metabolic health. Improving your metabolic health works to improve imbalances in the circadian clock system, which improves sleep, which improves metabolic health. Night shift workers have higher rates of obesity, diabetes, high blood pressure and cancer.

10:41 The ageing phenotypes that you express at the end of your life, is connected to the health of your circadian clock system.

11:56 Take blood sugar support supplements later in the day when you are more insulin resistant.

12:31 Chrononutrition and chronopharmacology utilizes genetic and metabolomic analysis to determine timing of cancer drugs. Your immune system is more active earlier in the day.

14:51 Light exposure in the evening, not just blue light, alters the function of your circadian clock rhythm.  Match your light exposure to that of your outdoor environment.

17:40 Children are more sensitive to light exposure, especially at night. They have a greater degree of melatonin suppression when they are exposed to light. Screens at night for children accelerates their ageing, alters their metabolism, alters insulin metabolism, causes cravings of junk food, alters behavior, and impacts memory, sleep quality, and facial development.

18:51 Invest in a pair of blue light filtering glasses. Mike prefers BLUblox.


Sato, S.,  (2021). Tuning up an aged clock: Circadian clock regulation in metabolism and aging. Translational Medicine of Aging, 1–42.

Jan 15, 2022
Top 2020 Conspiracy Theories That Turned Out to be True

“We don’t have time to get healthy…Being fit and not having diabetes or underlying health conditions won’t help you against this ‘new’ virus,” they said. Well, it turns out many of the ideas we shared in 2020 are now true and being healthy is no longer a conspiracy, data shows. 

Hope you enjoy this breakdown!

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Link to the video and notes: https://bit.ly/3JYOnEK

Time Stamps: 

0:01 Intro: summary of unrealistic expectations created by the media that have destroyed careers, relationships and trust in our institutions

LINK: COVID-positive nurses say they're being pressured to work while sick, and they're petrified of infecting patients

10:25 #1 Everyone’s risk of dying is the same. About 80% of COVID 19 deaths in the USA occurred in individuals over the age of 65.
13:55 #2 Nutrition and exercise have nothing to do with the virus.
17:05 #3 Use cases to gauge the trajectory of the pandemic.
19:05 #4 Mandates and restrictions are the solution. NYC, LA and Seattle are leading the nation in new cases, proving that restrictions do not work.
14:40 #5 We don’t have time to get healthy.
28:18 #6 All masks are equally effective. We know this is not the case.
30:00 #7 Media fear mongering does no harm.
33:23 #8 The indirect effects of COVID to young people are less harmful than the direct effects of COVID.
36:29 #10 The virus is going to be eradicated, just like smallpox and polio.
38:39 #11 Promoting healthy living causes vaccine hesitancy.
430:19 #12 “Natural immunity is not durable,” they said. Wrong
42:25 #13 People in the hospital are there because they have COVID.
43:50 #14 Closing fitness centers and gyms will help flatten the curve.
34:59 #15 Closing schools is a good idea. School can be an escape from abuse for some children.
46:25 #15.5 Lockdowns were necessary. The virus was spreading months before lockdowns were implemented. It was not going to be kept out. There were many unintended harms.
47:54 #16 Voter ID is racist, but a vaccine passport is equitable. Selective policies apply in one context but not others.
49:30 Public health is designed to maximize the quality adjusted life years of a population.

Link to the video and notes: https://bit.ly/3JYOnEK


Jan 11, 2022
At Home Cold Survival Kit, Regaining Your Sense of Taste and Smell

It seems that the cold is widely circulating this winter season.

After helping friends and coaching clients bounce back and regain their lost sense of smell, I thought you might benefit from this short science summary.

Video, Images and Full list of Resources: bit.ly/3GeDtsm

In brief, we discuss the importance of prophylactic cleansing of your nasal passages with real salt and liquid iodine.

Equally important, we explore red light therapy and zinc as tools to restore the olfactory dysfunction that seems to occur after this cold.

Last, but certainly not least there’s evidence to suggest prolonged olfactory dysfunction may signal increased risk for cognitive decline and future dementia, especially in APOE4 carriers.

Hope you find this short video and associated references helpful!

Episode Time Stamps:

0:22 The cold is going around

1:13 Vitamin D and A are important, it’s tacitly implied you’re taking these nutrients

1:52 Iodine is helpful, for pre and post exposure prophylaxis

3:12 A liquid iodine solution that doesn’t stain

3:49 NeilMed nasal rinse is amazing, so many applications

5:15 Zinc, the olfactory bulb and loss of smell and taste

5:40 Loss of smell, taste and APOE4 genotype

6:49 Physiology of smell loss and infection

8:35 Great interview about cognitive decline and olfactory dysfunction w/ Lew Lim, PhD

10:00 Loss of smell: a warning of future cognitive decline?

10:58 Zinc and sense of smell study

12:18 Zinc Glycinate and Zinc Taste Test

13:35 How Zinc gets depleted with exercise and sauna therapy

14:37 Light Therapy and smell

15:23 Portable Red Light Therapy device

16:23 Intranasal red light applications

Link to Full list of Resources and discount codes: bit.ly/3GeDtsm

Jan 09, 2022
The Narrative is Shifting, Health's Actually Being Discussed to Reduce COVID Hospitalizations, Deaths

El Salvador's president Nayib Bukele launched a campaign to help citizens address the root cause behind increased vulnerability to severe disease and hospitalizations: obesity, diabetes and more. Let's unpack this story and discuss why the is long overdue.

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Jan 07, 2022
CNN Finally Recognizes Fat Loss Can Reduce Chances of Hospitalization, Covid Severity

Two years into the pandemic and CNN is finally promoting weight loss as a tool that can reduce disease severity and death as it relates to the pandemic. There are consequences associated with selectively omitting science and research, especially when you ostensibly stand for providing information that can help save lives and keep people out of the hospital.

Lets dive into the details. 

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Link to show notes: https://bit.ly/3F0o5Oy

Time Stamps:

0:52 Test positivity is north of 30% in major cities
1:20 Links with obesity and severe Covid have been known since March, 2020
1:36 Obese people are more likely to test positive
2:21 Politico acknowledged diet and covid back in October
5:53 Metabolic Surgery and gut hormones
8:39 Global pandemics are interconnected
11:00 New electrolyte sale
13:36 Obesity rates in children doubled as a result of our actions
18:04 65% of the calories kids consume is junk food (where's the outrage)
22:37 Nutrition and exercise is related to vax effectiveness
24:15 Summary of best ways to lose weight

Jan 05, 2022
APOE Gene, Alzheimer’s & Dementia Disease Risk: Must Know New Details

Alzheimer’s disease and dementia prevalence and deaths are on the rise, claiming over 6,000 lives in the USA every week! Yet many people don’t even know their APOE genotype, which arguably has the biggest impact on future Alzheimer’s disease and dementia as well as cardiovascular disease risk.

In this show we dive deeper into what the APOE gene does and how knowing this info can help tweak your nutrition and lifestyle helping to reduce risk of future disease—especially if you have one or two copies of the APOE ε4 gene.

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Time Stamps:

0:00 Intro
00:53 APOE is a gene that makes proteins that are involved in lipid binding.
01:10 APOE and Immunity
01:39 APOE 4 alleles and Alzheimer’s disease risk
03:13 3 different APOE isoforms: APOE2, APOE3, APOE4 allele.
03:44 Having the gene does not mean that you will get the disease.
04:35 APOE is involved in lipid metabolism
05:30 Lipoproteins and lipids transport
06:05 APOE can redistribute lipids across tissues and cell types.
07:40 APOE is secreted by the liver with VLDL and bile acids
08:00 Lipoprotein lipase facilitates your metabolic deposits. Hormone sensitive lipase facilitates your metabolic withdrawals.
09:42 Your omega 3 index and APE 4 isoform.
11:35 APOE4 and cholesterol
11:45 ApoB VS ApoE
12:09 APOE2 carriers tend to have a less atherogenic lipid profile.
12:15 APOE4 carriers are associated with decreased levels of APOE triglycerides and increased levels of APOB in lipoproteins
13:12 APOE4 puts genotype carriers at increased risk for heart disease. This is likely due to the association with APOE4 and elevated LDL and Apolipoprotein B.
14:07 APOE4 primes your microglia to be more inflammatory. Microglia are brain immune cells. They are involved in synaptic processing, pruning of cells, shaping neurons, and removing inflammatory debris. APOE4 carriers have decreased cerebral glucose metabolism and increased levels of beta amyloid and tau protein.
15:50 With APOE4, there are changes and increase of tau protein within the neurons. There are also alterations in the blood brain barrier integrity.
16:00 To preserve the integrity of the brain, moderate alcohol consumption, increase exercise, incorporate sauna therapy and sauna bathing, as it effects cerebral blood flow.
16:45 APOE is expressed in astrocytes, microglia and other vascular cells within the brain. Blood brain barrier prevents toxins and metabolic waste from going into your brain. Increased expression of APOE is detected in stressed neurons.
17:42 APOE isoforms affect lipid transport, glucose metabolism, mitochondrial function, synaptic plasticity, beta amyloid protein expression, tau protein and cerebral vascular function within the brain.
18:18 Ratio of APOE4 allele correlates with loss of gray matter volume and abnormal glucose metabolism, a hallmark of Alzheimer’s and dementia.
19:00 APOE4 is the greatest genetic risk factor for late onset Alzheimer’s disease. It also influences the risk and outcomes for stroke, MS, Parkinson’s disease, and frontotemporal dementia.
22:11 A low carb diet, high in wild caught fish, is protective for APOE4 carriers. It impacts brain metabolism and lipid levels favorably. Drive your glycemic load down.
24:05 If you are over the age of 50 and have one or two copies of the APOE4 allele, consider microdosing with rapamycin. Rapamycin is an mTOR inhibitor. It may delay the onset of Alzheimer’s and dementia.

Dec 29, 2021
4 Strategies to Prevent Overeating, Especially at Night

Overeating, especially at night, can lead to fat and weight gain. We review some practical tips to help prevent the over-consumption of food and special considerations during the holiday season.

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Dec 27, 2021
High Cholesterol Freaks Doctors Out, Use this ApoB Test Instead

Standard lipid panels are actually mathematical approximations. Emerging data suggests using the very affordable ApoB to ApoA1 ratio more accurately assess cardiometabolic disease risk.

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Time Stamps

0:45 ApoB why it’s more accurate

1:30 High LDL on a ketogenic diet

2:24 Heart disease deaths increase in the winter

2:59 High LDL after fasted exercise

4:50 What ApoB means and why it matters

7:15 Why Omega-6 seed oils are bad if your LDL is high

9:11 Request your ApoB to A1 ratio instead

9:38 Standard cholesterol tests are a mathematical estimate

12:06: HDL and ApoA-1, how it’s cardioprotective

12:45 Harvard case study of LDL increases on a Keto diet

19:25 Advanced lipoprotein particle testing overview

Dec 23, 2021
Beyond Basic Blood Work: Tests to Consider When Tracking Health Trends

Assuming you've recently ordered the expanded labs that we suggested on page one of the Blood Work Cheat Sheet, here's a additional assessments to consider to see if your lifestyle is maximizing your health.

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Time Stamps

00:25 Measuring your omega 3 index is more important for men and post-menopausal women. Hormone changes in post-menopausal women greatly increases risk of heart disease.
0:44 Bill Harris, PhD explains the omega-3 index
2:23 An omega 3 index below 4%, reflects higher risk of sudden cardiac death, having a fatal heart attack, should they have a heart attack.
03:40 Omega 3s in the 6% to 8% range is optimal for reducing risk of sudden cardiac death, compared to those of us with omega 3 index of 3 or 4%.
04:00 OmegaQuant offers an at home test of your Omega 3s. The OmegaQuant test quantifies the percentage of EPA and DHA in your red blood cell membranes. They also look at palmitate.
04:15 When palmitate increases, it is a proxy that potentially de novo lipogenesis is occurring. This means that insulin is causing your liver to increase fatty acid synthesis, which can result in insulin resistance and fat gain.
05:15 A DEXA scan will show you where your fat is being distributed. It will also give insights into your bone mineral density. Ageing and gaining fat around the middle, has been linked with low mineral density and muscle mass.
05:23 Osteosarcopenic obesity is the simultaneous loss of bone mineral density, loss of muscle and gain of fat.
03:50 A DEXA scan every 2 years tracks the trajectory of your body composition and your muscle. The amount of fat on your body is a reflection of your vitality.
05:25 A full body MRI every 5 years or so can be done if you have cancer in your close family or you are a former smoker.
06:42 If cardiovascular disease runs in your family, or you have sleep apnea, iron overload or insulin resistance, you may consider testing your CIMT (carotid intimal thickness). It shows how much atherosclerosis or stenosis is in the carotid arteries. A coronary artery calcium score is more invasive.
07:30 The arterial pulse wave velocity test is non-invasive. It measures the elasticity of your vessels. Stiff arteries are characteristic of inflammation.

Dec 19, 2021
Excess Deaths Up Over 15% in 2021, Comparing Florida to California and more

Let's review some of the most resent Excess Death figures for 2021 and compare and contrast states like Florida to California and more. We also discuss on the first in vitro studies finding new mechanistic evidence that Omicron is indeed more mild than previous variants.

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Link to live video replay: https://bit.ly/3E4rCLy

Time Stamps:

0:20 New hints omicron will be mild
6:19 Excess Deaths
9:40 California VS Florida
11:08: Indirect effects of social isolation, being sedentary and more
17:28 Consequences of lockdowns and isolation
19:13 Recidivism in weight gain

Dec 17, 2021
Exercise Drops Blood Sugar & Insulin Fast, Primes Fat Burning

Exercise is arguably one of the fastest ways to decrease blood sugar and insulin as well as prime the body to burn more fat. We review a recent paper that discusses the history and new research about exercise as a glucose and insulin lowering tool.

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Link to video, images and research: https://bit.ly/3ISL15Q

Time Stamps:

0:00 Intro
0:05 Insulin resistance is the root cause of many of today’s premature deaths and chronic disease expression.
0:32 Moving/exercising, especially in the post meal window, makes changes that decrease glucose levels and make your skeletal muscle more sensitive to the effects of insulin. This leads to reduced insulin output by your pancreas.
1:40 Insulin is involved in post meal processing and anabolic reaction. It helps build. It helps replenish depleted glycogen. It helps, in the post exercise window, to increase amino acid biosynthesis.
1:58 Exercise is favorable, but it is catabolic, meaning that it tears down.
2:23 Post meal glycemic levels flatten with exercise. Diabetics tend to use less insulin on days when they exercise and blood sugar levels decrease more quickly.
4:48 During exercise your muscles become a glucose sponge; muscle glucose uptake increases in an intensity and duration dependent manner. Glucose is needed to make ATP in your muscles.
5:40 Exercise increases the expression and sensitivity of GLUT4 transporter. GLUT4 can be desensitized by persistent elevation of glucose levels.
9:35 Insulin is a potent inhibitor of adipose tissue lipolysis, the ability of your fat cells to release stored lipids.
10:10 Pre-workout or intra-workout carbohydrates may slow down your fat lipolysis, or fat burning. If fat loss is your goal, you may want to consider exercising in a fasted state.
11:30 When you exercise, your adrenal glands release adrenaline and noradrenaline. These enhance the liberation of stored fat from your fat cells to use for cellular energy when you exercise.
11:50 Fasting and exercise both elevate adrenals. Prolonged fasting and overexercising can be hard on your adrenals.
12:40 High insulin reduces the normally a progressive rise in free fatty acid oxidation during exercise.
13:15 One Legged Study: The exercised leg increased its muscle glycogen stores to levels twice that of the sedentary leg. Exercise increases the ability of your moving muscles to store glycogen.
13:50 When you move your muscles, you are depleting glycogen with the muscle. Exercise helps your muscles become more insulin sensitive by depleting glycogen within the muscle, causing muscles to be more insulin sensitive in the post exercise window. A glycogen-depleting workout is a good way to kickoff your fast.
15:25 After dinner starts your overnight fast. Perhaps you could take a brisk walk or lift weights before dinner to blunt the post meal glycemic index level.
15:50 Doing your post meal exercise when your post meal blood glucose level peaks, has the best ability to reduce glucose levels. This peak is most often 45 to 60 minutes after a meal.
16:23 Eat early. Sleep early. Eat your carbs commensurate with your physical activity level. Go for a walk after your meal.
17:15 Insulin sensitivity can be boosted for up to 48 hours after a single exercise session. Exercise increases the transport of glucose from the bloodstream into muscles by a factor of 34.
18:45 Eccentric exercise, slow descent, muscle damaging effects can cause a transient reduction in insulin sensitivity. Moderation is key.
19:40 You are most insulin sensitive in the morning. You become more insulin resistant as the day progresses. Exercise when you can. Afternoon resistance training can blunt your dinner glycemic index.
20:45 Sprinkle exercise throughout the day. Researchers call them exercise snacks. These snacks can be as simple as going for walks.
21:45 Big surges glycemic variability/glycemic levels are a big problem.

Dec 14, 2021
The Virus Infects Fat Cells, Cranking Blood Sugar & Inflammation

Researchers at Stanford just published two of the most fascinating studies to date linking overweight/obesity with higher risk for severe COVID.

These related but different studies both find COVID (SARS-CoV-2) directly infects fat cells (concentrating virus) and cranking blood sugar and inflammatory processes. The findings have important public health implications if we're serious about saving lives. 


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Time Stamps:

0:00 Intro
2:32 InfectObesity 101
2:48 Study #1 Virus infects fat cells
4:22 Belly Fat is a problem
5:32 Infected fat cells trigger inflammation
6:20 Fat Cells altered in children
7:17 Endothelial Dysfunction and erectile dysfunction
7:52 Fat cells contain high levels of virus
11:04 Fat cell infection skews blood sugar
11:44 Omega-3 Index
14:01 Hyperglycemia from fat cell dysfunction
15:58 Fitness should be mandated
18:00 Key takeaways from study #2
20:00 Skewed leptin/adiponectin suggest fat cell is the problem
21:00 Restoring fat cell dysfunction

Dec 11, 2021
Omicron's Mutations: the Beginning of the End

Let's discuss the potential good news with regards to the recent variant of concern and how these mutations can lead to reduced severity of illness that's easier to catch.

We discuss the ACE2 receptor density in the upper VS lower airway and more.

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Time Stamps

0:45 Transmission VS Virulence Trade off
1:30 New mutations, what they mean
3:42 Location of ACE2: why it matters
4:31 Most important point of this paper
5:53 Testing Vitamin D at home
6:23 Details of the new mutations and ACE2
7:42 Upper airway infections are easier to transmit, catch
8:14 The transmission VS virulence trade off
9:52 ACE2 receptors have gradient densities in the airway
10:50 I could be wrong!

Dec 10, 2021
Vitamin D, Sleep & Your Brain: Important New Connections

A large body of research suggests vitamin D impacts sleep quality and sleep duration as well as neurotransmitter levels in the brain. Here's an overview of the latest science--which is timely if you live in norther latitudes.

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Link to images, science and video: http://bit.ly/vitamin-d-sleep-science

Episode Time Stamps:

0:00 Intro
1:37 Vitamin D and Sleep
2:07 Dr. Stasha Gominak, MD Vitamin D and Sleep Podcast
2:16 Vitamin D and Gut Health
2:31 Vitamin D Metabolism Basics 
4:56 Factors that impact vitamin D levels
5:54 Optimal Vitamin D levels
6:42 Classical VS Non-Classical pathways linked with Vitamin D 
8:05 Vitamin D and sleep details
8:31 Vitamin D and sleep disordered breathing
9:05 Vitamin and sleep details
10:16 Vitamin D and Circadian Rhythms
11:00 Dosing Vitamin D at night
12:38 Vitamin D and Brain Development
13:45 Vitamin D is very important for children
14:57 Big picture re: Vitamin D and sleep
15:47 Vitamin D Blood spot test
16:13 Optimal Vitamin D levels this winter
16:50 Dosing Vitamin D prior to bed
17:52 Vitamin K and Vitamin D

Dec 05, 2021
Hysteria VS Data: This Family Tested Their Antibody and T Cell Immunity After COVID, Here’s the Results

With all the buzz around boosters, family friends used data to help guide their family’s decision making process by testing their antibody levels and T cell immunity. We review their recent labs and discuss how data can and should be used to help you make health related decisions.

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Links to video, images and resources: https://bit.ly/31s9Gga

Links to interview with ZDoggMD: https://youtu.be/H3pAD0LOkZg

Time Stamps: 

2:00 Booster hysteria: Is based on science

3:00 How much added benefit do boosters offer

6:00 Using data, not emotion, to drive policy

11:00 Reviewing families antibodies

14:10 Monica Gandhi MD, MPH on T cell VS B Cell Immunity

16:00 Reviewing antibodies and T Cells

20:00 Conclusion: using data to drive decisions

Dec 05, 2021
Calorie Cycling, Fasting & OMAD for Metabolic Health and Fat Loss

Your body composition changes as you age, especially after menopause for women. Compressed feeding patterns like intermittent fasting (IF & TRF) can help improve metabolic health and prevent fat gain throughout lifespan. Deanna Mutzel joins us to discuss how she uses Intermittent Fasting and OMAD as a tool on busy days.

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Connect with Deanna: http://deannamutzel.com

Time Stamps

0:00 Intro
0:17 Fasting as a tool when life gets busy
1:34 Fasting can help with energy, mental clarity
3:15 Considering energy balance over a longer period of time
3:45 Undulating your calories
4:45 Vitamin D should be considered seasonally
6:39 Find out how snacking weak-spots
10:39 Getting the whole family on board
9:10 Using exercise to buffer glucose surges
12:01 Making your own chips
15:15 Walking "snacks" throughout the day
18:40 Changing your identity is important for success
19:49 Making exercise easier
21:47 Cold showers in the winter
24:00 Easing into fasting
25:30 Plant based diets and health
30:00 Changing your feeding window with the seasons

Dec 02, 2021
Omicron OMG: the Law of Declining Virulence

Let’s review the long-known law of declining virulence which describes how viruses evolve to become less virulent over time as they infect more hosts.

Save your seat in the Blood Work MasterClass, our next meeting is Tuesday, Nov 30th at 5:00 PM PST. https://courses.highintensityhealth.com/store/hgwDdo2p

Links to must read research: https://bit.ly/3liYIAB

Episode Time Stamps:

3:15 Viruses mutate as they infect more hosts
3:40 Viruses are intracellular parasites
6:20 The law of Declining Virulence
7:25 RNA Viruses have high mutation rates
9:25 Are vaccines accelerating viral evolution?
11:45 The law of Declining Virulence details
14:05 Mild infections are selected for
16:00 Rising childhood infections are signs of endemicity
18:00 Russian flu pandemic of 1889
21:00 Mass vaccination during a roaring pandemic

Nov 30, 2021
Boosters, Belly Fat & Lowered Antibodies: Study Hints It's Time to Get Healthy!

Scientists in Italy find for the first time lower antibody levels in subjects with abdominal obesity. This suggests we ought to also be suggesting exercise and healthy living if we're serious about maximizing protection for everyone.

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Time Stamps

0:00 Intro
0:31 Belly fat and lower antibodies
2.02 Antibodies after natural infection VS not
6:40 Politics of Boosters
5:39 Personalized Medicine
6:20 Dr. Fauci on boosters
7:43 Central Obesity and Effectiveness
9:16 Vitamin D and winter
10:15 New study details
11:43 Image you should see
14:01 Antibody comparisons in family friends
14:33 Obese people shed more virus
15:47 Natural immunity VS enhanced immunity

Nov 25, 2021
Fasting for 16 vs. 12 Hours Daily: Similar Muscle and Strength Gains but Better Metabolic Profiles

A new study finds longer daily fasts were demonstrated to produce more favorable improvements in biomarkers that are associated with metabolic and cardiovascular health as well as inflammation.

Let's break it down...

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Links to notes: https://bit.ly/30WjpeE


Moro, T., Tinsley, G., Pacelli, et al. (2021). Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Medicine and science in sports and exercise, 53(12), 2577–2585.

Time Stamps

0:00 Intro
0:18 New Study
0:08 Testing 16 Hour VS 12 Hour Feeding Windows
0:27 Markers of Inflammation decreased
1:17 Only four hour difference in feeding window
2:22 Study Title:
3:43 Testing your metabolic health
4:42 Berberine & metabolic health
5:50 Feeding Window comparisons
6:43 How Calories were distributed
7:36 Whey protein post workout
7:50 TRF group ate less calories by accident
8:33 Strength and muscle loss between two groups
11:08 Testosterone did decrease
11:53 Insulin, Leptin and Adiponectin
12:44 HDL, Triglycerides and glucose
13:52 Chronic Inflammation
15:11 Trade offs to consider

Nov 24, 2021
Cold Showers Actually Do Increase Fat Burning and Metabolic Rate, New Study Finds

Scientists recently found that metabolically protective brown fat—quantities of which are increased with deliberate cold exposure—can lead to meaningful increases in fat burning and metabolic rate.

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Link to research and images: http://bit.ly/brown-fat-helps

Time Stamps:

0:00 Intro
0:19 New study by Scientists in Japan
0:53 Not everyone has same amount of brown fat
1:29 How Brown Fat impacted metabolism
3:20 Vitamin D in the winter
4:17 Brown adipose tissue is under-recognized
5:08 Getting Cold in the AM is key
10:11 Getting Started with Cold Exposure
10:40 Circadian rhythm alignment
11:29 Morning cold may help PM sleep
11:57 Starting with a stock tank (sodium dichlor can help)
Wayne Pump:
12:57 Morozko Forge tank is the best
13:52 Getting cold helps induce the brown fat
14:53 Morning cold showers are ideal for fat loss
16:00 Brown fat increases the thermic effect of food
17:00 Brown fat helps increase fat oxidation after breakfast and lunch
17:52 Brown fat is more active in the morning then at night
18:36 Cortisol may help the brown fat activity
19:52 Brown fat is a metabolic sink
20:00 Free fats drive metabolic disease

Nov 23, 2021
Sugary Drinks, Sleep & Your Immune System: New Study Confirms What was Common Sense All Along

A new study founds sugar consumption, less than seven hours of sleep nightly and sub-optimal exercise habits increase odds of being hospitalized. We breakdown this study and discuss the known science about how sugar impacts immune system health.

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Links to research: https://bit.ly/3oJCsRm

Time Stamps

0:00 Intro
0:12 New study
0:26 Sugar alters immunity
2:12 Healthy living saves lives
2:37 Active military member study takeaways
3:12 Study details
4:44 What the study found
5:06 Sugar weakens immunity
5:30 2/3s of Americans drink soda daily
6:28 Exercise was linked with lower odds of hospitalization too


Nov 20, 2021
Why Exposed Health Care Workers Didn't Catch COVID: T Cell Immunity Matters T Cells Help Resist Infections

A fascinating series of studies highlights the importance of T cell health and T cell immunity. This timely reminder is important as the health of your T cells are influenced by age, nutrition, exercise and more.

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Time Stamps:

0:00 Intro
0:03 T Cells are important
0:43 But it's a new virus?!
158 T Cells Resist infections
2:02 New T Cell Study
2:20 T Cells depend on health
3:01 Hospital Worker Study
4:08 Blood Work MasterClass
4:35 Infected but no antibodies?
5:34 T Cells and Your Thymus
6:01 T cells and cellular senescence
6:51 T cells abort infections
7:42 Shared structure with other Endemic Viruses

Nov 17, 2021
Fasting VS Dieting (calorie restriction): Health Benefits Depend on Fasting Window, New Study Finds

It’s common knowledge that calorie restriction is a validated strategy to extend lifespan and delay the onset of age-associated diseases. But there’s a new wrinkle that’s muddied the waters of this calorie restriction (CR) research, which, needless to say, has up to now been derived mainly from studies conducted in rodents (animal models).

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Links to research: https://bit.ly/3wF4eSL


Pak, H. et al. (2021). Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice. Nature metabolism, 3(10), 1327–1341.

Time Stamps:

0:00 Intro
0:05 Shared Features of Fasting and Calorie Restriction
0:23 New Study
1:23 Big Omission from Calorie Restriction Data
2:40 Blood Work MasterClass
3:53 Testing Fasting VS Calorie Restriction study details
6:40 Fuel Switch with fasting
7:23 Insulin, Glucagon and fat oxidation
08:54 Metabolic profiling of different fasting patterns
10:38 Experiment Number 2
11:03 Lifespan extension in fasting VS CR VS Ad Lib
13:43 Match Carbohydrate intake with exercise
14:10 TRF Feeding pattern practical tips

Nov 12, 2021
Obesity , Leptin & Risk of Autoimmunity: a Problem in Achieving Herd Immunity

Scientists find lean subjects made protective antibodies after infection while obese subjects did not make protective antibodies—they made maladaptive autoantibodies instead. Researchers speculate that leptin plays a role in skewing the immune response toward autoimmunity after infection. Here's the details!

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Research, Images and Articles: https://bit.ly/3qsGYX6

Time Stamps:

0:00 Intro
0:09 Endemic Virus
0:59 Obese Don't Make Protective Antibodies
1:15 Obese people make autoantibodies
1:40 Leptin and Fat on Fire
2:40 Leptin exacerbates inflammation, autoimmunity
3:13 Study we're discussing
3:49 Make Americans Healthy Again
4:35 Blood Work MasterClass
5:30 Daniela Frasca, PhD: Obesity Hinders Immune System Response
6:10 Antibodies and BMI, C-Reactive Protein
6:43 Metainflammation and Inflammaging
7:15 Blood sugar and inflammation
8:13 Leptin and immunity
9:29 Summary of Study: immune tolerance breakdown
11:30 Lifestyle matters
12:30 Antibodies directed at fat tissue
12:52 Omega-6 Oils, Seed Oils & autoimmunity
13:50 Excess deaths related to heart disease on the rise
14:42 Image: CRP and autoantibodies
15:39 New study summary
16:21 Italy Research from fat cell spill over
16:58 Obesity is an autoimmune disease
17:05 Change your habits
17:47 Image: Behavior model

Books and References:

Tiny Habits: The Small Changes That Change Everything: https://amzn.to/3CbpvEQ

Frasca, D., Reidy, L., Cray, C., Diaz, A., Romero, M., Kahl, K., & Blomberg, B. B. (2021). Influence of obesity on serum levels of SARS-CoV-2-specific antibodies in COVID-19 patients. Plos One, 16(3), e0245424–16.


Frasca, D., Reidy, L., Romero, M., Diaz, A., Cray, C., Kahl, K., & Blomberg, B. B. (2021). The majority of SARS-CoV-2-specific antibodies in COVID-19 patients with obesity are autoimmune and not neutralizing. International Journal of Obesity, 1–6.

Nov 11, 2021
Natural Immunity is Durable: Data Summary and Labs 11 Months Post-Infection

Here's an objective look at the latest science investigating the durability of immunity from prior infection plus results from serially testing antibodies after contracting COVID-19 in December of 2020.

Related: Save your seat in the Blood Work MasterClass Live Training eClass

This two-part live webinar and video eCourse will teach you about patterns and trends in your blood work to help optimize your health and lifespan.

Live Training Tuesday, Nov 16th @ 5:00 PM PST
Live Training Tuesday, Nov 30th @ 5:00 PM PST

Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p

Links to resources and references: https://bit.ly/305VoS4

Time Stamps:

0:09 New CDC Study
1:07 Big Picture Overview
1:41 Antibodies 11 months later
3:05 CDC Study results differ from other data
3:26 T cell immunity
4:09 Innate VS Adaptive Immunity
5:05 Spanish Flu survivors have Abs 90 years later
5:50 Blood Work MasterClass Live
6:38 Testing Antibodies: how to do it
7:21 Why do we ignore prior infection
9:00 Number Needed to Treat in prior immunity VS Vaccine
9:58 Israel Data on reinfection rates
10:55 Cleveland Clinic study of 50,000
11:17 UCLA study of 6,000
12:11 Systemic Review of multiple studies o
13:30 Podcast recap


Centers for Disease Control and Prevention. (2021). Laboratory-Confirmed COVID-19 Among Adults Hospitalized with COVID-19–Like Illness with Infection-Induced or mRNA Vaccine-Induced SARS-CoV-2 Immunity — Nine States, January–September 2021, 1–6.

RESEARCH NEWS: Antibodies To 1918 Flu Found In Elderly Survivors https://www.npr.org/templates/story/story.php?storyId=93675590
BMJ, J. B.,. (2021). Vaccinating people who have had covid-19: why doesn't natural immunity count in the US? Bmj.com. http://doi.org/10.1136/bmj.n2101&domain=pdf&date_stamp=13-9-2021

Shenai, M. B., Rahme, R., & Noorchashm, H. (2021). Equivalency of Protection From Natural Immunity in COVID-19 Recovered Versus Fully Vaccinated Persons: A Systematic Review and Pooled Analysis. Cureus, 13(10). http://doi.org/10.7759/cureus.19102
Kojima, N. (2021). Necessity of COVID-19 Vaccination in Previously Infected Individuals: A Retrospective Cohort Study, 1–22. http://doi.org/10.1101/2021.06.01.21258176

Kojima, N. (2021). Incidence of Severe Acute Respiratory Syndrome Coronavirus-2 infection among previously infected or vaccinated employees, 1–11. http://doi.org/10.1101/2021.07.03.21259976
Kojima, N., Health, N. S. E. T.,. (2021). A Systematic Review of the Protective Effect of Prior SARS-CoV-2 Infection on Repeat Infection. Journals.Sagepub.com. http://doi.org/10.1177/01632787211047932


Nov 07, 2021
Losing Belly Fat May Save Your Life, Italian Researchers Find

A series of new studies find fat spill over from abdominal fat stores compromises liver and lung function, increasing risk of serious illness and death. Translation: losing belly fat and improving metabolic health should be a top priority for you. We discuss the details.

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Links to research and Video: https://bit.ly/3wk4beJ

Blood work cheat sheet: https://bit.ly/3dyy4zM

Time Stamps

0:00 Intro
5:55 Visceral Fat Study from Italy
6:34 Fat Embolism Syndrome (FES) and C*19
7:17 Overlap with Severe Disease and FES
7:58 Leptin, Overfilled Dead Fat Cells
9:04 Details of this new study
14:41 Sleep and Stress are important
15:36 Stressed Fat Cells Leak Lipids
19:26 Overfilled fat cells harm liver, lungs
20:52 Obesity, Insulin resistance and fat-cell leakage

Nov 05, 2021
Longevity Drugs You Should Consider for Immune Health

Metformin and Rapamycin, two popular longevity drugs, have been shown to support immune health in elderly and high-risk subjects as well as decrease mortality in persons infected with COVID-19.

We discuss the science and rationale for prophylactic blood sugar health support in non-diabetics for longevity and immune health. 

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Related Podcast: Latest Breakthroughs In the Biology of Aging with Matt Kaeberlein, PhD


Time Stamps:

0:00 intro
0:38 mTOR inhibitors
1:15 Low Side effect profile
2:19 Metformin and influenza
2:50 Metabolic and immune health are one in the same
3:15 Aging and Immune Competence
3:52 Microdosing mTOR inhibitors
4:31 Dog Aging Project
5:07 Aging and Immunity
6:10 T Cells are Essential
6:55 Metformin was initially helpful for Influenza
8:11 Why chronic inflammation is bad
9:39 Pulsing mTOR inhibitors
13:38 Electrolytes and Creatine
14:19 Drugs are not always bad
15:28 Poor blood sugar control is a problem
18:20 Metformin and B Vitamins
19:15 Metformin and C*19


Articles Mentioned:

Bischof, E., C Siow, R., Zhavoronkov, A., & Kaeberlein, M. (2021). The potential of rapalogs to enhance resilience against SARS-CoV-2 infection and reduce the severity of COVID-19. The Lancet Healthy Longevity, 2(2), e105–e111. http://doi.org/10.1016/S2666-7568(20)30068-4


Bramante, C. T., Buse, J., Tamaritz, L., Palacio, A., Cohen, K., Vojta, D., et al. (2021). Outpatient metformin use is associated with reduced severity of COVID-19 disease in adults with overweight or obesity. Journal of Medical Virology, 93(7), 4273–4279.

Kruglikov, I. L., Shah, M., Elife, P. S.,. (2020). Obesity and diabetes as comorbidities for COVID-19: Underlying mechanisms and the role of viral–bacterial interactions. Elifesciences.org.

metabolism, A. S. D.,. (2020). Metformin and COVID-19: from cellular mechanisms to reduced mortality. Nutrition, Metabolism and Cardiovascular Diseases. http://doi.org/10.1016/j.diabet.2020.07.006


Nov 03, 2021
Nutrition Has Been Ignored During Outbreak, Journalists Finally Ask Hard Questions

Let's breakdown this excellent article from Politico highlighting our double standard when it comes to public health policy.

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Show Notes:

0:29 The Politico Article


1:00 Governments and Big Food

1:42 Fast food packaging has endocrine disruptors

2:38 The connection with Chronic disease and C*19

5:40 Side effects of our safety measures

7:20 The irony of keeping kids safe

8:54 We things that keep us healthy

9:29 Doctors don’t understand obesity

10:33 Mandate fitness

11:47 How can we make change?

13:48 Listen to this!

14:16 Marion Nestle: the politics of food policy

Book by Marion: https://amzn.to/2ZTIwOG

16:00 Subsidizes inflate the cost of real food

18:21 Helping our friends get healthier

Nov 01, 2021
Exercise Enhances Autophagy (longevity) More than Fasting, New Book Review

A new book dedicated to the topic of exercise as an autophagy enhancer makes the case that physical activity is a very important inducer of autophagy--a process very important for health and longevity--especially in the muscle, heart, liver and brain.

We review key takeaways from this book and practical applications. 

Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6

**Pre-Sale Buy 1 Get One Free Discount Ends October, 31st 2021**

Link to video, images and references: https://bit.ly/3mAR7Pb

Time Stamps:

0:07 Exercise influences autophagy

0:24 New Autophagy book

1:48 What is autophagy?
2:42 Conditions most benefited by autophagy

3:09 Cellular Trash

3:39 Autophagy Image

4:34 Exercise and autophagy chapter

5:45 Autophagy and your muscle

6:33 Autophagy and Mitochondria

7:03 Autophagy helps your muscles adapt

8:25 Autophagy and the heart

9:56 mTOR inhibition

10:06 Creatine, Taurine and Electrolytes

11:49 Exercise, Autophagy and your heart

13:38 Autophagy and your liver

14:08 Fatter liver assessment

16:03 Exercising in a low state is key

17:08 Fasted exercise

19:40 Dumping rusty mitochondria

20:54 Mitochondria in your heart

22:54 Exercise renews your mitochondria

24:12 Insulin resistance and muscle loss

26:02 Autophagy and fat loss

27:29 Lipophagy and hormones

Oct 30, 2021
Kids Vax VS Evidence Plus New CDC Natural Immunity Report

A closer look at critics of FDA advisory committee member who abstained from voting on COVID vaccines for kids aged 5-11 and a new CDC report says vaccine confers better protection than natural immunity, let’s explore these topics and their nuances on deeper level.

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References for this discussion:

Boston Herald article that wrongly claims 17,000 kids under 18 years of age have died from covid-19 (the real number is less than 700): https://www.bostonherald.com/2021/10/29/fda-authorizes-pfizer-vaccine-in-kids-5-11-moving-it-one-step-closer-to-public-use

The actual state-level mortality data in Children from the American Academy of Pediatrics: https://www.aap.org/en/pages/2019-novel-coronavirus-covid-19-infections/children-and-covid-19-state-level-data-report

Discussion Drs Zubin Damania, MD and Vinay Prasad, MD, MPH with https://www.youtube.com/watch?v=SJ8fe3vtgfY

Link to CDC MMWR Report: https://www.cdc.gov/mmwr/volumes/70/wr/mm7044e1.htm?s_cid=mm7044e1_w

Oct 30, 2021
Science Validating Protection of Exercise and Healthy Living We’ve Been Waiting for: 279,000 Person Study in Sweden

Scientists in Sweden analyzed health records in over 279,000 subjects who had prior documented fitness and body fat screenings.

They found strong, independent associations with low fitness levels and higher belly fat with increased odds of severe disease.

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Link to studies, images and video: https://bit.ly/30UiScO

Time Stamps:


0:00 intro

 01:46 Increased levels of underlying health conditions are independently correlated with the risk being hospitalized and dying.

REF: Ekblom-Bak, E., et al. (2021). Cardiorespiratory fitness and lifestyle on severe COVID-19 risk in 279,455 adults: a case control study. International Journal of Behavioral Nutrition and Physical Activity, 1–16.

02:30 Physical inactivity is associated with a 32% increased risk for being hospitalized from SARS COVI2. 10% of COVID hospitalizations were linked to physical inactivity alone.

03:30 People who were physically inactive in the 2 years leading up to COVID 19 outbreak, had a significantly higher chance of being hospitalized, admitted to the ICU and dying from COVID 19, compared with those who reported 150 cumulative minutes of exercise over the course of a week.

REF: Sallis, R. et al. Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients. Br. J. Sports Med. https://doi.org/10.1136/bjsports-2021-104080 (2021).

04:45 25 to 30% of skinny people are metabolically obese, with fat in and around their organs. It is ectopic fat deposition. Visceral fat is independently corelated with increased risk of many diseases and poor outcomes with COVID 19.

05:26 Visceral adiposity is associated with severe COVID 19. Subcutaneous fat was not.

Pranata, R., et al. (2021). Visceral adiposity, subcutaneous adiposity, and severe coronavirus disease-2019 (COVID-19): Systematic review and meta-analysis. Clinical Nutrition ESPEN, 43, 163–168. http://doi.org/10.1016/j.clnesp.2021.04.001

06:40 The rate at which children have become overweight has more than doubled since the COVID 19 outbreak.

07:33 Exercise reduces the risk of developing the underlying health conditions that are associated with poor outcomes.

REF: The Big Mistake of not Considering Physical Activity an Essential Element of Care During the Covid-19 Pandemic. (2021). International Journal of Cardiovascular Sciences.

08:00 Many of our immune cells are susceptible to cellular senescence, irreversible growth arrest. Senescent cells release biologic pheromones, attracting other cells to become senescent. Senescent cells accumulate during ageing and accelerate ageing.  

11:55 The COVID 19 death rate reported in the Sweden study was .03%, even with open schools and no mask mandates.

12:49 People who contracted COVID 19 in Sweden generally had higher BMI, waist circumference, blood pressure and increased numbers of underlying health conditions.  They were often daily smokers, had lower VO2 max scores, and less favorable exercise patterns compared to those who did not become ill.

13:38 Being overweight was associated with a 2-fold increased odds, and being obese or severely obese was associated with a 3-fold increased odds of having a severe COVID case, compared with those with normal waist circumference.

14:16 Underlying health conditions had the greatest increase in odds, 1.88 for one diagnosis, up to a 4.55 greater increased odds with those with 4 to 5 chronic diseases.

14:41 High psychologic stress was associated with a 1.36% increased in odds of severe COVID. Daily smoking increased odds for severe outcomes .6%.

15:00 There are strong associations of several lifestyle related risk factors, including cardiorespiratory fitness, being overweight or obese, perceived stress and high blood pressure with severe COVID 19.

Oct 26, 2021
Former Cardio Junkie More Fit, Healthier Just Weight Lifting (Exercising Less, Eating More)

Dr. Elly Michelle works with a lot of women who've experienced hormone issues and mental cycle changes from overexercise and under-eating. She discusses how scaling back on the cardio, prioritizing weight lifting and eating healthier whole foods can improve hormonal health, fertility and body composition.

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Time Stamps:

0:00 Intro
03:10 Dr. Elly ate no meat for 10 years
03:52 Chronic low estrogen impacts bone health.
05:00 As Dr. Elly began strength training and, as she became stronger, she craved meat.
07:37 You can be spiritual about eating meat.
10:45 From eating a plant-based diet, Dr. Elly experienced poor hormone health, poor thyroid health, low energy, digestive issues, anxiety, lack of muscle and low libido.
16:30 Menstrual cycle hormones are protective of long-term health.
21:10 PMS is primarily reflective of a hormone imbalance.
25:35 Ovulation is required to produce progesterone, an anti-stress hormone.
28:00 Irregular periods do not mean that you are ovulating.
29:00 Estrogen dominance is when estrogen is unopposed by progesterone, not necessarily an over-abundance of estrogen..
33:30 Your hormones are responding to your environment. They are not to blame.
35:05 Estrogen imbalances contribute significantly to anxiety.
38:00 Someone who is in optimal health, will be fertile. Calm and joyful socialization helps to optimize hormones and fertility.
43:01 Regular bowel movements are important for detoxification and removal of hormones.
45:00 Strength training supports your metabolism.
52:43 Basal body temperature first thing in the morning (for women) is a measure of metabolic health.
55:30 Most women ovulate on about day 14 of a 28-day cycle. The fertile window is 5 days before and 5 days after ovulation.
58:20 Anxiety is linked to severe C*19 outcomes.
01:01:20 Take your recovery and sleep as seriously as you take your training.
01:04:10 Fasting may not be a good strategy for those of us with hormonal imbalances or fertility issues.
01:14:03 Libido is a reflection and expression of health for both men and women.
01:15:43 Testosterone and estrogen are drivers of libido for women. Estrogen is responsible for sexual lubrication in women.

Oct 24, 2021
Thick Blood Claims Lives: Blood Viscosity & Heart Disease Deep Dive

Blood viscosity is a silent driver of cardiovascular disease and stroke. It's very common for men of all ages and post-menopausal women to have increased blood viscosity. In today's show we dive into the science you need to know about testing blood viscosity and reducing risk of heart disease.

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Link to video: https://youtu.be/gabXVh9Ig5U

0:00 intro
0:10 Blood Viscosity and heart disease
0:19 Blood Viscosity and infections
0:45 Hematocrit and Hemoglobin
1:26 Blood Viscosity and infections
3:18 Blood Viscosity and Antibodies
4:34 What is Blood Viscosity?
6:37 Testing Blood Viscosity
8:33 Hydration is important
9:41 Blood Viscosity during an infection
12:33 What causes Blood Viscosity
18:31 History of Blood donation
23:25 Blood Work MasterClass
25:27 Blood Viscosity and C*19


Oct 23, 2021
Obese, Poor Metabolic Health Spread More Virus (viral load deep dive)

Various studies have found a correlation with obesity, poor metabolic health (insulin resistance) and higher viral loads and spread. In this session we summarize this body of research, suggesting it's our moral obligation to get and stay physically fit, metabolically healthy.

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Time Stamps:

0:00 intro
0:45 Viral load and Obesity
1:20 Fast food companies
2:40 Gut health and infections
2:48 Fast food is part of the problem
5:47 Eating local, why it’s important
7:37 High glucose increases viral load
8:57 Importance of HBA1C
9:26 Influenza and Obesity

9:58 Obesity may drive viral variants
10: 17 Viral load and Obesity
11:40 New Electrolyte
12:37 Viral load and Obesity
14:00 Mike’s infection story
16:53 IL-6, Inflammation and viral load
18:43 Viral Load and high blood pressure, Obesity
20:30 Viral load and BMI
23:28 Obesity, Leaky Gut and Lung Issues

Oct 21, 2021
Toned Is a Myth, Train to Build Muscle & Burn Fat Automatically w/ Sal Di Stefano

Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy and reviews new research about how muscle signals your body to burn fat directly.

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**Pre-Sale Discount Ends October, 31st 2021**

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Video Version of this Show: https://bit.ly/3AUoT5S

Time Stamps:

0:00 intro
03:10 Rigidly structured nutrition is not sustainable.
05:00 We take nutrition advice from people with extreme physiques.
07:02 We do not have a weight loss issue. We have a problem keeping weight off.
14:10 Resistance training is a superior form of exercise for fat loss, heart health, and insulin resistance.
14:50 Resistance training stopped the progression of beta amyloid plaques that cause Alzheimer’s, according to an Australian study.
17:40 Resistance training is using resistance specifically to build strength and muscle.
19:00 Running is a skill that needs practice and instruction.
20:05 Resistance training is all about form and technique.
24:30 The calorie burn during exercise is not very important in cardio because your body prioritizes energy conservation and efficiency.
26:00 Roughly half of the weight you lose with cardio, is muscle.
27:01 Strength training creates a less efficient, faster metabolism.
29:32 Weight lost through resistance training is body fat.
30:30 All you need is two days a week of resistance training to bring strength, tone and a faster metabolism.
32:30 Muscle memory: Building muscle the first time may take a while. Losing that muscle is slow. Regaining it is much faster than the initial buildup.
44:20 Gross motor movement compound exercises are most effective for building muscle.
45:50 Your central nervous system controls how your muscles fire, your strength and stability.
48:10 Proprioception, knowing where you are in space, increases with resistance training.
51:00 Resistance training elicits immediate and long-term hormonal responses.
51:35 Resistance training is the only pro-tissue form of exercise.
53:35 Resistance training reliably increases androgen receptors in men and women.
55:55 Low testosterone increases cancer risk, increases risk of heart disease, increases Alzheimer’s and dementia risk, decreases quality of life.
56:48 The average 25-year-old male today has the testosterone levels of the average 60-year-old in 1980.
57:00 A 20-year-old male today have the grip strength of a 60-year-old in 1980.
57:50 Grip strength can predict all-cause mortality better than any other single metric.
01:05:30 Pushing yourself to maximum performance is counter longevity.
01:07:00 A low protein diet generally reduces longevity.
01:09:55 Obese people have weaker bones, less muscle and more bodyfat.
01:10:30 What builds muscle, builds bone.
01:17:50 Resistance training is in the elderly improves cognitive function and hormone profiles.

Oct 17, 2021
Joe Rogan VS Dr Sanjay Gupta of CNN: 5 Clips That Should Have Made the News

Joe Rogan asks Dr. Sanjay Gupta of CNN hard questions you've been seeking answers for. I found these five clips to be among the most informative from this three hour long discussion, yet they were not covered in the news coverage about this conversation. 

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Video Version: https://youtu.be/HI8L8uhnSic

Time Stamps:

1:30 Joe Rogan addresses the root cause
2:56 Joe & Dr. Gupta on Obesity, Health & 80% of cases are mild
4:32 Dr. Gupta admits we should focus on health
7:17 Dr. Gupta agrees processed food is a problem
10:50 Pandemic of Junk Food Excess
11:21 Vitamin D and K
12:18 It’s a Vascular Disease & aspirating the needle

12:41 More on Heart Disease and more
14:35 Obesity and blood vessels
17:00 Myocarditis in kids breakdown
19:37 Data in kids from last 19 months
23:24 We’ve made kids more vulnerable
24:33 Natural Immunity: why is it still ignored.

Oct 16, 2021
Testing Your Metabolic Health: New At-Home A1C Test and More

Metabolic Health should be a top priority for everyone, now there's a new easy at-home test kit to give you insights.

Save on this at-home A1C test by Biocoach: https://bit.ly/at-home-A1C-test
Use code HIH5

Time Stamps:

0:00 Intro
1:00 Hemoglobin A1C 101
1:49 Why you should care about your HbA1C
2:30 A1C Links with diseases
6:00 Hemoglobin A1C details
7:00 Testing your Hemoglobin A1C at home

Oct 15, 2021
Low Carb VS Low Calorie Dieting: What’s Best Way to Lose Fat, Scientists Explain

When it comes to weight loss, there's two primary models to explain the best strategy: The carbohydrates-insulin model and the calorie imbalance, also known as the CICO model. In this show we discuss the strengths and weaknesses of these models and how to best approach fat loss.

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Time Stamps:

01:35 Physicians are taught that weight loss is only triggered by caloric restriction. It is the traditional energy balance model.

02:00 The traditional energy balance model does not consider your circadian rhythm or phenotypes, like those of us who over-excrete insulin, have epigenetic factors, or have adaptive thermogenesis.

02:20 Cyclical dieting down regulates your resting metabolic rate, adaptive thermogenesis.

03:20 The carbohydrate/insulin model of obesity is centered around insulin. Hyperpalatable ultra-processed high glycemic foods increase the energy circulating in your blood, causing a compensatory hyperinsulinemic physiologic state. This causes a decrease in the amount of nutrients in your bloodstream after you eat. Your blood energy reduces to levels below before you ate, causing hunger and over-eating at the next meal.

05:35 Cellular semi-starvation: In a high sugar/high insulin state, fat cells accumulate energy intended for the now insulin resistant muscles, they undergo lipogenesis, storing lots of energy. Therefore, there is a lack of energy in the bloodstream. Your brain believes that your critical tissues are starving.

06:40 Hormones surge in this state of cellular semi-starvation; there is a surge of adrenaline, noradrenaline, and cortisol.

07:10 In drugs that increase insulin, insulin signaling caused fat gain of up to 5 pounds in a 2-month period.

07:35 The energy balance model considers all calories as metabolically equal.

08:05 Hyperpalatable ultra-processed high glycemic foods lend themselves to overconsumption and hormone alteration.

08:20 Energy intake is regulated by insulin, hunger satiety cues from the brain, leptin, ghrelin, and habits. A few nights of poor sleep increases hunger.

09:00 The more lean muscle mass you have, the more you increase your resting metabolic rate.

10:00 Insulin is pleiotropic, meaning it does many different things within your body.

13:50 Biggest Loser 6 year follow up study revealed that many participants continued to gain wait after their participation in the program’s rapid weight loss. When they regained their weight, their resting metabolic rates were depressed lower than when they started.

15:45 The energy balance model works best for young fitness competitors and bodybuilders.

16:40 A high glycemic diet increases levels of glucose in the blood, causing alterations in gut hormones and the insulin to glucagon ratio.

17:10 To get into a fat burning physiologic state, you need low glucose, low insulin and elevated glucagon. The insulin to glucagon ratio helps to unlock stored fat, increases your liver’s synthesis of ketones, and helps your white fat behave more like brown fat, increasing your resting metabolic rate.

20:00 Weight centered approaches to weight loss does not lead to lasting improvements in muscle mass or cardio-respiratory or favorable changes in overall health risk.

20:43 Sustainable changes are made when focusing on improving fitness, strength, muscle mass, sleep quality, HRV lead, independent of weight loss.

21:00 Physically fit people, no matter their weight, have a significant reduction in all-cause mortality compared to unfit individuals of the same body weight category.

22:34 Weightlifting and interval training are better ways to reduce all-cause mortality and risk for severe COVID, improve cardio-respiratory fitness and better way to help with fat loss.

26:20 Eating less causes adaptive thermogenesis. Instead, you could practice time restricted feeding and eat higher quality food.

Oct 11, 2021
Your Mitochondria Have Antiviral Properties: Where's the Exercise Mandate

Scientists recently uncovered various ways mitochondria support immune health via anti-viral properties. We discuss this research and why health experts should be emphasizing exercise and fasting as strategies to improve mitochondrial, and thus immune, health.

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Link to research, images and video: https://bit.ly/3FwQopn

Time Stamps:

00:54 Your mitochondria play an important role in your body’s innate immune system mounting an antiviral immune response.
01:20 Lifestyle interventions impact the health and function of your mitochondria. Mitochondria are powerful in preventing several diseases, including infectious disease. These include fatty liver disease, obesity, heart disease, diabetes, neurodegenerative diseases and even cancer.
02:18 Mitochondria are intracellular organelles. They are responsible for making energy (ATP) for your cells.
03:40 If you have poor mitochondrial health, your cells do not have sufficient energy, and you may have insulin resistance, fatigue, or brain fog. It may mean that you will not release sufficient antiviral peptides when you are exposed to a pathogen.
05:00 Physical activity is protective against death, hospitalization, and severe disease.
05:24 Mitochondria are important for liver health, brain health and metabolic health.
06:55 Beneficial affects of regular physical activity on immune function are at least partly mediated by mitochondrial fitness. Low mitochondrial fitness and low cardiorespiratory fitness may be important risk factors for COVID 19.
07:30 Poor mitochondrial health may be a link between established risk factors like age, underlying health conditions like obesity, high blood pressure, diabetes, and other chronic disease.
07:43 Physical activity or targeted pharmacological intervention that increase mitochondrial capacities likely increase mitochondrial function and may enhance innate immunity. Taking berberine or metformin prior to exposure has been shown to reduce risk for severe outcomes in COVID. Metformin is more protective in women than in men.
09:11 Individuals with poor cardiorespiratory fitness have increased risk for severe disease, hospitalization, requirement for being on a ventilator and death.
09:42 Low physical activity is linked with contracting COVID 19 and poor outcomes.
10:25 Mitochondria are critically involved in antiviral host responses.

Oct 10, 2021
New Research Hints at Best Intermittent Fasting Strategy: Science Behind eTRF Evening Fasting

Research continues to emerge in support of time-restricted feeding (TRF) as one of the most powerful types of intermittent fasting.

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About Today's Show: 

Because TRF restricts food intake to certain times of the day, it syncs our circadian clocks with processes involved in life span extension, like autophagy.

Links to Research Highlighted:

Time Stamps

0:00 Intro
0:22 TRF, Autophagy and Circadian Rhythms
01:33 Circadian Rhythms, TRF and Autophagy Study
04:07 TRF benefits depend on Circadian Rhythms
04:54 Your Circadian Clock and Metabolism
09:20 Eating windows and metabolism
13:08 Temperature and Circadian Rhythms
14:45 Berberine and Autophagy
15:52 early Time-Restricted Feeding (eTRF) and Longevity
17:46 TRF and weight loss
19:15 New TRF and Lifespan Extension Study

Oct 06, 2021
The Spike Protein and Vascular Disease, A New Finding from UK Researchers

Scientists in the UK discovered a novel way the Spike protein of SARS-CoV-2 may cause microvascular disease. These discoveries should emphasize healthy lifestyle change, smoking cessation, exercise, walking and sauna therapy as preventative measures to lessen the potential vascular damage during the course of infection.

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Links to references and images: https://bit.ly/3B6yrLX

Video on Rumble: https://bit.ly/3l5uEc9

Oct 03, 2021
Autophagy, Fasting & Your Health: How to Test & Measure This Important Process

We review new autophagy research and discuss ways to measure this process to see if your exercise, nutrition, fasting windows are sufficient to support this critical cellular clean-up process/

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Time Stamps:

01:26 Autophagy and the body

02:42 mTOR and Autophagy

03:19 Snacking and Autophagy

04:06 AMPK is the gas pedal on autophagy

05:10 Exercise and autophagy

06:20 Berberine and Autophagy

06:56 Measuring Autophagy

07:20 Lipophagy and fat loss

08:22 Autophagy and the liver

09:35 Autophagy and Muscle

10:23 Great Autophagy Review Paper

10:50 Autophagy and Age

11:50 Autophagy and Immunity

12:38 Autophagy and muscle loss

Sep 29, 2021
Viral News Story About Vax Misinformation Ignores Obesity, Processed Food

We’re hearing a lot about misinformation surrounding vaccines, but what about misinformation about general health and nutrition habits, especially among healthcare workers themselves? We review two of these viral stories and discuss our bias as a society when it comes to chronic disease prevention.

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Time Stamps:

0:00 Intro
0:30 Training is lacking basic health
2:00 Obesity is a problem amongst health care workers

” prevalence study of nurses in Scotland found that 69% were overweight or obese, and obesity was significantly higher among nurses than other healthcare professionals and those working in non-health-related occupations,” Kelly, M., Medicine, J. W. O.,. (2018). Systematic review: What works to address obesity in nurses? Academic.Oup.com
. http://doi.org/10.1093/occmed/kqy038

3:00 Doctors don't eat healthy foods

O’ Keeffe, A., Hayes, B., & Prihodova, L. (2019). “Do as we say, not as we do?” the lifestyle behaviours of hospital doctors working in Ireland: a national cross-sectional study, 1–15. http://doi.org/10.1186/s12889-019-6451-8

4:00 India and Natural Immunity
5:00 Belly Fat and V Effectiveness
6:00 Idaho Nurse Story

9:00 Ways we can be healthier, practically 

Sep 25, 2021
Brown Fat Cells Act Like Fat Burners, Ramping Up Thermogenesis, Improving Blood Sugar, Weight Loss

As you age the quantity of protective types of fat, known as brown fat and beige fat, decline leading to a worsened in blood sugar control, weight gain and inflammation.

In today’s show we dive into emerging science linked with preserving this protective type of fat.

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Time Stamps

0:00 Intro
0:20 Brown fat declines with age
1:03 Brown Adipose Tissue in Obese Children
2:23 Berberine, Ketones and Brown Fat
3:37 Less Brown Fat More Inflammation
4:56 What is uncoupling and heat creation
6:11 Where is Brown Fat Found
7:00 As adults we're no longer stimulating brown fat
7:42 Beige VS brown fat
9:40 Brown fat is metabolically protective
11:26 Exercise and fat cell thermogenesis
11:50 Fat cell thermogenesis and circadian biology
13:02 How to get more brown and beige fat

Sep 23, 2021
Best Intermittent Fasting Window, It Actually Depends on the Season, Here's Why

It sounds crazy, but your Intermittent Fasting window should ideally change with the season: shorter days translate into shorter feeding windows. Longer days, longer feeding windows. We discuss the science and rationale to support this idea of seasonally adjusted feeding.

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Sep 22, 2021