Dr. Geoff Lecovin shares strategies to improve mental and emotional health with breathing techniques and psychedelics.

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Time Stamps  

05:00 Micro dose of psilocybin is a sub intoxicating dose. Under 500 mg is considered a micro dose. Over 2 grams is a psychedelic experience.

10:00 Holotropic breathwork can lead to an altered state with no entheogens. It can make changes in your brain, upregulating anandamide, dopamine, oxytocin, serotonin, and endorphins.

11:30 Sativa effects the mind and can make you anxious. Indica effects the body in a way that is called the Couch Slouch. They can be combined to bring about the benefits of both.

14:00 Your pH is changed with the blow off of carbon dioxide with breathwork

16:00 Mouth breathing during breathwork brings a more emotional and sympathetic response in continuous breathwork. Nasal breathing increases nitric oxide and prepares the breath for your lungs.

16:50 There are two types of breath holds: one on inspiration and one on expiration. Expiration breath holds bring short term hypoxia, which stimulates healthy chemicals and neurotransmitters. On the inspiration hold, is for connecting with spiritual collective.

20:00 With breathwork you are in a higher suggestible state and more connected state.

21:30 Contraindications for breathwork can be heart problems, uncontrolled high blood pressure, or schizophrenia.

25:52 Breathwork can positively impact HIIT, repair and increases in red blood cells and stem cells. It is anti-inflammatory and anti-ageing.

27:00 Mindset changes your physiology.

27:50 Entheogens are substances that when ingested bring about a non-ordinary state.

29:00 A “threshold dose” of psilocybin is 3 ½ grams.

34:40 During his psychedelic journeys Dr. Lecovin feels gets messages for people.

35:30 The mystical experience of the journey is what helps with the healing.

40:35 Psychedelics do not stimulate the reward centers in your brain, so they are not addictive.

47:15 You don’t lose control when you are experiencing a psychedelic journey. You will come back.

50:30 People who recreationally use mushrooms have significantly lower feelings of anxiety or depression.

53:55 Psychedelics bring neuroplasticity. You feel better the next day.

Evidence suggests diets rich in omega-6 seed oils increase LDL susceptibility to oxidation, which is known to initiate the process of atherosclerosis leading to heart disease.

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Time Stamps: 

0:00 Intro  1:00 Industrial seed oils make your LDL more prone to oxidation. 2:00 Omega 6 linoleic acid is from vegetable oil.  3:20 The half life of linoleic acid in fat tissue is about 2 ½ years. 5:30 There is a link between consuming omega 6 vegetable oils and heart disease. 6:30 Linoleic acid is in higher concentrations in people with coronary artery disease. 6:45 LDL must be oxidized for the development of atherosclerosis. 8:25 Oxidation of LDL is initiated by the oxidation of linoleic acid contained within the LDL particles. 9:25 Oxidized LDL is toxic to endothelial cells of your cardiovascular system and more. 10:20 A diet higher in oleic acid, decrease LDL susceptibility to oxidation. 11:00 Oxidized LDL creates secondary product that that causes damage within the vessels. 11:08 When saturated fat plus trans fat is replaced with omega 6 vegetable oils, there is an increase in all cause mortality and cardiovascular mortality. 13:05 Exposure of the endothelium to linoleic acid is an initial step in the creation of atherosclerosis. 13:30 Consuming more linoleic acid increases the amount of linoleic acid within the aortic plaques.

Emerging data suggests using is ApoB as well as the ApoB/ ApoA1 ratio more accurately assess cardiometabolic disease risk than standard LDL-cholesterol testing. 

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

0:00 Intro 0:03 Standard LDL cholesterol measurements are estimates. 0:15 Every atherogenic lipoprotein has one ApoB100. 1:10 ApoB is causally related to atherosclerosis. 2:08 Optimal ApoB is under 60.  4:05 LDL measurements do not correlate to risk. 6:40 Biomarkers of oxidative stress are linked with risk of atherosclerosis. 7:30 Focus on ApoB levels and the ratio or ApoB to apoA1. 8:50 Many people who die of heart disease have low or normal LDL cholesterol. 10:15 Look for biomarker patterns.   11:30 Atherogenic cholesterol is made by your liver. 12:43 Prevent oxidation and do not ingest oxidated seed oils. 15:30 Triglycerides skew LDL measures.

A recently published study finds Berberine might help reverse might atherosclerotic plaque in humans. 

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Time Stamps: 

0:00 Intro 0:05 Berberine has been used in medicine for 3,000 years. 0:23 Berberine treats atherosclerosis. 0:52 Berberine has been shown to regress plaque by 3.8% over 16 weeks. 1:14 Berberine has been used to treat bacterial-caused diarrhea. 1:34 It is a safe and effective treatment for hyperlipidemia treatment and type 2 diabetes. 2:14 Study dose 500 mg 2 times per day. 3:34 A reduction in TMAO was shown in a mouse study. 5:24 Berberine acts on intestinal bacteria. 7:04 Berberine may upregulate LDL receptors on the liver.

Alan Green, MD has been using low-dose rapamycin in his clinical practice for years. We discuss the many potential health benefits and ways this compound can be used as a tool to support healthspan and prevent age-associated diseases. 

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Show Notes: 

05:05 Rapamycin stops this deterioration and the development of dementia. 09:47 Pharmaceuticals do not treat end-stage disease.  11:15 Rapamycin is anti-mTOR. mTOR is involved in all age-related diseases.  19:35 Evolution’s way to promote new gene variations is to eliminate those with old variations with a short lifespan. 24:40 Ageing is a programed genetic timebomb. 30:50 Slowing mTOR with rapamycin slows ageing. 37:40 Transplant patients do not get the age/health benefits because the dosing of rapamycin is too high.  40:18 Once a week dosing gives a high level at the beginning of the week to knock out mTOR1 and it was low enough at the end of the week to not interfere with mTOR2.  41:15 Reducing mTOR1 reduces the activity of the innate immune system.  42:45 Decreasing the innate immune system is good for stopping chronic inflammation and age-related diseases.  48:30 A typical dose is 6 mg. It is less for a smaller healthy person.  50:17 Rapamycin is good for sports performance because it is good for cardiac performance. 54:10 Rapamycin helps maintain strength and quality of muscles.    55:30 Bodybuilders do not benefit from rapamycin. 

Low muscle mass is higher than expected in people recently diagnosed with cancer and cardiovascular disease. Resistance exercise and nutrition may help prevent these chronic diseases.

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References:  

Morlino, D. et al. Prevalence of Sarcopenia in Women with Breast Cancer. Nutrients 14, 1839 (2022).

Jeznach-Steinhagen, A. et al. Higher Muscle Mass and Higher Serum Prealbumin Levels Are Associated with Better Survival in Hemodialysis Patients during a Five-Year Observation Period. Nutrients 15, 1237 (2023).  

Key Takeaways:

00:36 Muscle enhances survivability from chronic disease.

01:10 There was a significant survival benefit from higher quantities of muscle. In chronic kidney disease.

02:00 Resistance training enhances longevity and prevents a variety of disease states.

02:10 Independent of fat mass, survival was higher in those with higher muscle mass.

02:45 Lower muscle mass reflected a worse survival rate in dialysis patients.

03:30 A sudden drop in albumin is an ominous marker, indicating lower survival rates.

07:20 Sarcopenia is found in 14% of breast cancer patients and 1 in 3 had pre-sarcopenia.

08:30 People with low muscle mass have a higher toxicity associated with chemotherapy drugs and have worse outcomes.

10:02 We need to prioritize protein, sleep, recovery, and intense physical activity that involves resistance training.

10:50 Loss of lean mass better predicts a cardiovascular event compared to fat gain.

Dr. Alexis Cowan shares tips about how to improve your gut health and thus metabolic health on a low-carb diet. 

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Show Notes: 

01:50 Your body maintains flux through all metabolic pathways for rapid adaption should the fuel source change.  06:54 Glycerol contributes to glucose production in your liver when you are keto. 07:20 Your neurotransmitters are either made from amino acids or they are amino acids.   09:55 Glutamate can be directly made into GABA.  11:20 Serotonin levels do not correlate with depression. 14:25 Some SSRI’s directly modulate the microbiome.  15:40 Groups of microbes within the gut make lipid amides that interact with peripheral nerves to stimulate the release of dopamine in the area of the brain the encourages movement.  18:45 Human milk oligosaccharides are a potent food source of bifidobacterium.  21:25 Your colon is supposed to be low oxygen.  30:30 During exercise, changes in blood flow can promote the growth of bacteria. 33:12 Regular exercise shifts your immune response to be more anti-inflammatory. 34:45 Carnivore diet, done short term, is beneficial.  39:01 A high fermented food diet is more effective than a high fiber diet.  43:00 Independent scientists in independent labs require crowd or private funding. 46:20 The biggest cause of cavities is dry mouth.  48:30 Using antiseptic mouthwash, can acutely influence exercise performance.  50:00 Ground meat protein is more bioavailable than eating a whole cut of meat.  50:30 There is a connection between antiseptic mouthwash and erectile dysfunction. 

Deaths in children have increased 20% as a result of lockdowns and so called safety measures 'to flatten the curve.

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References:

Woolf SH, Wolf ER, Rivara FP. The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents. JAMA. Published online March 13, 2023. doi:10.1001/jama.2023.3517

Time Stamps:

00:21 There has been a dramatic increase in the death rate of children and adolescents.

01:45 COVID had little to do with the surge in death rates.

02:30 An increase of nearly 20% in all-cause mortality for children ages 1 to 19 years old between has taken place between 2019 and 2022.

03:30 All cause mortality for children 9 and under increased in 2021 by 8.4%.

04:10 Significantly more children died from suicide, homicide, overdoses, and injuries, than died from COVID.

06:45 Injury mortality for ages 10 to 19 rose 22.6% between 2019 and 2020.

06:55 Homicides for ages 10 to 19 rose 39.1% and drug overdose deaths increased by 113.5%.

07:45 Transportation-related deaths increased by 15.6%.

A new study found daily intermittent fasting for ~ 17-19 hours was sufficient to enhance fat loss, metabolic health and bio-markers linked longevity as well as cancer prevention. 

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Time Stamps:  

00:00 Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.

02:10 Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.

03:00 P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.

06:05 Autophagy has tissue-specific benefits, especially in the liver and brain.

07:35 Regular exercisers have a great increase in fasted-associated autophagy initiation proteins.

08:35 Long duration fasts can catabolize lean mass, possibly increasing risk for cardiovascular disease.

After years of demonizing dietary cholesterol, the consensus in the medical community is finally shifting: cholesterol-rich foods have a minimal impact on serum LDL or total cholesterol.

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

0:00 Intro 1:10 Insulin regulates the enzyme that synthesizes endogenous cholesterol.  1:50 Dietary cholesterol does not have a significant impact on serum cholesterol.  2:45 Carbohydrates increase LDL and total cholesterol and insulin. 3:30 Cholesterol has powerful benefits.  5:00 Low cholesterol diets can increase endogenous production of cholesterol and the expression of LDL receptors.  5:40 High cholesterol diet expresses fewer LDL receptors.  8:00 Eggs and meat consumption has a minimal impact on serum cholesterol.  8:53 Increased LDL cholesterol may be from of increased fat metabolism. 10:30 Type 2 diabetes and insulin resistance modifies LDL particles to be smaller and denser and more likely to become atherogenic.  13:50 Diabetes can be a side effect of Statin drugs. 14:20 Cholesterol is used to make bile. 16:20 A diet rich in seed oils may foster the modification of LDL cholesterol that can make the atherogenic. 17:45 LDL cholesterol has antiviral properties. 19:30 Insulin resistance and physical inactivity increase triglyceride production, leading to the formation of fats in the liver and elevated triglycerides and elevated vLDL cholesterol.

Let's discuss how how different macronutrients and blood sugar issues can regulate aging and the induction of cellular senescence. We also discuss how various dietary interventions can achieve prevention of disease and extension of lifespan by modulating senescence.

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Show Notes:

00:25 Cellular senescence accelerates biologic ageing.

02:00 Senescent cells are enlarged, have dysfunctional mitochondria, and release pro-inflammatory signaling molecules.

02:30 Senescence manifests as wrinkles, memory loss, muscle loss, gray hair, fatty liver, excessive visceral adipose tissue.

03:45 Senescence occurs in response to stressors or developmental signals and behave similar to cancer cells.

05:45 Dysfunctional mitochondria influences glycolysis in cells.

06:15 Give your cells less fuel, glucose, for the proliferation of inflammation.

07:45 Hyperglycemia decreases nitric oxide, which helps prevent cellular senescence.

08:00 Sirtuins can inhibit the formation of senescent cells.

08:55  Berberine, Metformin, and low dose rapamycin, have been used to mitigate hyperglycemia.

10:30 Hyperglycemia also impacts your cardiovascular system and endothelial cells.

12:00 Fat cells can become senescent.

13:00 Ketones (BHB) can help inhibit cellular senescence.

13:25 Optimized omega 3 to omega 6 ratio can help.

14:00 Exercise counters age-related accumulation of senescent cells.

14:40 Senescence within your immune cells is linked with cancer and poor response to infection.

Several new studies find NAC and Glycine combinations can support biologic aging and more. Let's dive into these details.

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Episode Time Stamps

00:00 Glutathione is one of your body’s most important antioxidant and detox molecules.

00:30 Supplement with raw materials, instead of directly supplementing with glutathione.

01:00 N-acetylcysteine and glycine are rate limiting amino acids in glutathione production.

01:00 Glutathione is comprised of glutamine, cystine, and glycine.

02:40 Glycine-NAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, ageing hallmarks, metabolic defects, muscle strength, cognitive decline and body composition.

05:20 Taking direct antioxidants has conflicting evidence.

07:30 GGT liver enzyme is a marker of glutathione turnover.

11:00 Take antioxidant supplements in the evening.

According to the media, erythritol purportedly causes heart attacks. In actuality, metabolically unhealthy people convert glucose to erythritol. Here's the details about high blood levels of erythritol and heart disease. 

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Courtney Swan, MS shares tips to create a toxin-free home that supports hormonal health and more. 

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Show Notes

0:00 Intro 4:30 Forever chemicals wreak havoc on your endocrine system.  6:28 Products applied directly to your skin go into your bloodstream.  6:35 The fact that something is on the shelf at the store does not mean that it is safe.  7:40 Women are exposed to 160 different chemicals daily. 8:40 Obesogens are chemicals stored in your fat which disrupt your hormones that directly impact your metabolism.  9:40 Courtney likes clean cosmetic brands: ILIA, Kosas, Tower 28, and RMS.  15:00 Many food additives we use are banned in other countries.  18:00 BPA chemicals found in plastic cause your body to make more estrogen in both males and females.  19:35 Food and beverage packaging often has a plastic lining that, when exposed to heat, causes them to leach into your food.  24:40 Avoid seed oils.  25:20 Agave and high fructose corn syrup are higher in fructose than glucose.  30:40 Fragrances disrupt your endocrine system, raising our estrogen levels. 32:00 Branch Basics is a safe and effective cleaning product.  36:10 Parabens, a preservative in cosmetics, are linked to breast cancer and others.  36:50 Women are exposed to BPAs in sports bras and fitness gear.  38:30 We need our good bacteria. 39:10 Conventional tampons are a mix of microplastics and microfibers.  41:30 Hormonal birth control shuts down ovulation and deters women from choosing healthy partners.   43:00 Natural Cycles is an FDA cleared ap for birth control. It is about 98% effective. 46:30 Hormonal birth control affects your brain chemistry.  49:40 Charcoal is a great detox agent. Sweat every day.  51:15 Support your liver for effective detoxification.  53:15 Alcohol is a toxin. 

Let's discuss more about cancer, sugar and The Warburg effect. 

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Show Notes: 

0:00 Intro 0:05 Breast, lung, colon, and brain cancer have been linked with deranged cellular metabolism.  0:27 Cancer is the second leading cause of mortality in the US.  1:00 Normal cells aerobically breakdown carbohydrates and fats to create ATP. 1:50 Cancer cells, in the presence of oxygen, ferment glucose to make pyruvate and lactate.  3:10 Mitochondria regulate preprogrammed cell death.  5:10 Dysregulated glucose metabolism fosters a tumor microenvironment that favors expansive growth.  5:35 PET scan is diagnostic imaging tool which uses a radioisotope glucose, fluorodeoxyglucose, that helps to diagnose cancer. 7:00 Metformin, which decreases glucose, is being used in cancer treatment and therapeutics. 9:10 Tumors require a chronic overexpression of lactate. Exercise is a transient acute increase in lactate. 10:04 Lactate can cause a cascade of events which helps the tumor grow more blood vessels. 11:25 By circumventing mitochondria for energy, it’s ability to induce apoptosis is inhibited. 13:00 Your microenvironment can foster or inhibit the growth of a tumor. 14:45 Cold immersion is a mitochondrial therapy.  15:40 There is an association with a lower risk for breast cancer, total cancers and colorectal cancers for people who follow dietary prevention guidelines.

A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age. 

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We can prevent 500 million new cases of major chronic diseases in the next 8 years by incentivizing exercise and physical activity.

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A new analysis finds the death rate (IFR) is 0.03% which is much, much lower than media and experts claimed. 

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A damning new investigation finds the Academy of Nutrition and Dietetics takes money from, and invests in, food companies that make processed-food products that are harmful to your health, documents show.

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Show Notes:

00:00 86% of authors or co-authors have financial ties to pharmaceutical companies when drug trials are reported.

01:31 About 30% of the revenue of the Academy of Nutrition and Dietetics, which certifies over 100,000 dietitians, comes from major big food and pharmaceutical companies.

03:10 The FDA, CDC, and NIH receive industry funding and hire from the industry they regulate.

04:00 About 67% of calories consumed by children are processed foods.

05:10 Adults eat 57% of calories from processed foods.

05:30 The association that makes dietary guidelines has stock in food companies and creates favorable research.

07:35 About 86% of scientific studies have authors or scientists who are direct employees of pharmaceutical companies on the paper.

09:00 The average Medicare eligible person is on at least 5 pharmaceutical medications.

09:40 Pharma donated an average of 6 to 7 million dollars to congressional campaigns.

10:30 Major networks received a total of 1 billion dollars from government to promote the vaccine.

11:00 We need more transparency.  

Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science.

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Key Takeaways:

0:00 Intro 2:20 Dietary protein and muscle are critical factors in longevity and ageing. 2:55 mTOR’s purpose is growth promotion, not growth initiation. 5:15 Your ability to survive cancer is directly related to muscle. 10:50 Higher IGF-1 is linked with lower all-cause mortality. 14:15 RDA protein recommendation has not changed in 30 years. 15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily. 16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist. 18:10 You should not be doing fasting or protein restriction when you are in your 60s. 20:05 We have no consistent way to look at skeletal muscle. 22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine. 22:30 Improvements in lean body mass do not necessarily correlate to improved or performance. 24:25 Mass of skeletal muscle does not indicate the quality of the tissue. 26:25 Adiposity is a symptom of impaired muscle. 27:55 Skeletal muscle accounts for 40% of your body. 28:40 Skeletal muscle insulin resistance can begin decades before symptoms. 30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle. 31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL. 32:35 Muscle is an endocrine system. 36:45Muscle mass is more important in fracture risk than bone quality. 38:15 Loss of muscle is linked with accelerated degradation of bone. 40:25 Bloodwork should include heart and arteries. 43:45 There is benefit to cardio. 45:45 You need to lift weights. 48:30 Women build muscle mass at half the rate of men. 52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A. 54:30 Vegans should take branch chain amino acids. 57:25 Your first meal of the day should contain between 30 to 50 grams of protein. 58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams. 01:00:25 We cannot eat our way out of climate change. 01:06:50 As children grow, a critical natural strength develops.

Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know.

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Research Mentioned:

Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021).

Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018).

Show Notes:

0:20 Semiglutide is a GLP-1 agonist.

00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon.

01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones.

02:00 There was a 14% loss of body weight in study participants.

02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer.

04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions.

05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity.

07:10 Exercise increases the release of gastrointestinal incretin hormones.

07:25 Berberine increases gut hormones and changes your microbiome.

07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut.

08:10 Bifidobacterium can lead to a healthier GI incretin response.

09:00 GABA and L-glycine.

09:45 Protein and fat.

10:30 Polyphenols

Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance.

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Show Notes:

03:10 Louisa was elite triathlete when she realized the impact the brain had on all aspects of performance. She and her fellow athletes were not taught about sleep or nutrition.

04:20 The nervous system must be optimized to optimize performance throughout the body and as a person.

05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains.

06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains.

06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases.

07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash.

08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep.

09:30 REM sleep is where memory consolidation and learning take place.

10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night.

10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light.

12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep.

15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages.

16:15 You are preparing for sleep the minute you wake up. Consistency is key.

17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking.

18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature.

10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control.

21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise.

21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG.

25:50 Mild cognitive impairment is a predementia state.

27:30 You should be working on your brain. It is the control center of your entire body.

27:50 You can stave off predementia states and the slowing of cognition through exercise.

29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease.

30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain.

33:40 Ingesting exogenous ketones can help prevent trauma from happening to the brain.

36:00 EPA/DHA are anti-inflammatory. If you have a high omega 3 index of 8% or more, you can increase your life expectancy by 5 years.

37:10 A risk factor for all-cause mortality is a low omega 3 index.

37:40 Quality supplements reduce risk of oxidation and toxicity. EPA/DHA feeds your brain what it is made of. It is made of water and fat. A high omega 3 index helps with cell membrane fluidity.

39:25 A standard omega 3 blood panel does not test the red blood cell. Red blood cell cycle lasts about 120 days. You need to ingest EPA/DHA daily for cardiac, brain and overall health.

41:20 Farm raised seafood does not contain the same amount of nutrients.

41:30 Omega 3 is made of EPA, DHA and ALA. ALA is the plant form found in flax and chia seeds. To get the recommended dose of omega 3 through ALA is a lot of food. ALA gets converted into DHA.

42:20 Your eyes are the only neurologic tissue outside your brain. Vision changes may be a way to indirectly assess brain health.

45:05 Most 2019 deaths were attributable to heart disease and brain diseases.

45:40 A healthy performing brain can make sound decisions, be rational and practice impulse control.

47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. You need brain energy. Stress and an inflamed brain disrupts pathways in the brain.

48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation.

49:50 When we exercise there is a release of myokines, muscle-based proteins (peptide hormones). They act on different organs in positive ways. They are water soluble, and some can pass the blood-brain barrier. Binding receptors to myokines are on heart muscle, spleen, liver and more. Once bound, they create a chemical reaction.

51:10 Interleukin 6 myokine, is secreted with the contraction of a muscle. It is pro-inflammatory cytokine… unless it is released from a muscle – where it is released as anti-inflammatory. It affects immunity and different areas of the brain.

52:00 Irisin myokine is a messenger molecule. It crosses the blood-brain barrier to the prefrontal cortex, where it affects cognition, and hippocampus, where it induces BDNF, that induces neurogenesis.

53:56 When you learn something and immediately exercise, you can have greater capacity to remember. If you sleep for 20 minutes after learning something, you will embed everything you learned.

54:30 Irisin release is increased 1 hour after exercise.

54:50 Workouts of 70 to 80% of you one rep max for a robust release of irisin. More of a release is given during resistance training, than aerobic. The more resistance, the more the release.

58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release.

58:50 50 million people worldwide are affected by Alzheimer’s disease. That rate is set to triple by 2050.

59:30 EPA/DHA can clear accumulated proteins in your brain.

00:01:00 Demyelinating diseases, MS, are becoming more prevalent. Chronic stress and chronic cortisol may be the cause.

A new study found cardio primes leg your muscles, enhancing the benefits of resistance training.

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Link to Research, Video, Images and More: https://bit.ly/3W7S7IU

Key Time Stamps:

0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle

0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it

1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training

2:47 Most import quote to hear from the study

3:30 How to conceptualize pairing cardio with resistance training during your workout sessions

The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.

Sponsored:

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Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.

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Time Stamps:

00:00 Creatine is a conditionally essential nutrient for children and adults of all ages. 00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein. 00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP. 01:10 Creatine is utilized for explosive intense exercise. 01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health. 02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation. 03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring. 03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65. 05:20 Exercising muscle improves creatine uptake by about 20%. 06:35 Insulin is involved in creatine uptake. 07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues. 08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.

Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise.

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Episode Time Stamps

01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

A previous natural infection was associated with lower incidence of COVID-19 infection, regardless of the variant, than mRNA primary-series vaccination.

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Links to Studies: https://bit.ly/3GBnJC0

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Consuming high amounts of ultraprocessed foods was associated with a 28% faster rate of cognitive decline and a 25% faster rate of executive function decline over the eight year study period.

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After nearly three years of promoting masks, hand sanitizer and social distancing one of the world's top medical journals, Nature, suggests we continue more of the same while ignoring the real reason people are susceptible to infectious disease: poor nutrition and lifestyle choices.

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Studies Mentioned:

There’s no room for COVID complacency in 2023: https://www.nature.com/articles/d41586-022-04476-9

Msemburi, W. et al. The WHO estimates of excess mortality associated with the COVID-19 pandemic. Nature 1–8 (2022) doi:10.1038/s41586-022-05522-2.

Murdock, D. J. et al. The prevalence of low muscle mass associated with obesity in the USA. Skelet Muscle 12, 26 (2022).

Max Lugavere is a best-selling author of books to help you maintain and preserve cognitive decline.

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Episode Time Stamps

0:00 Intro 2:25 We believed that amyloid beta was the cause of Alzheimer’s and dementia. 9:10 Drugs can reduce amyloid, but do not improve cognitive function. 14:30 Exercise is close to being a magic bullet for prevention of Alzheimer’s. 15:30 Resistance training is the most effective form of exercise to slow cognitive decline. 22:50 IGF-1 is important for neuroplasticity. 28:05 Milk fat globulin membrane has a beneficial effect on cognitive function in children. 30:53 The presence of amyloid is a protective response to the brain’s immune system. 21:40 Chronic hyperglycemia is associated with an impaired ability for glucose to enter the brain. 34:40 Inflammation exacerbates cognitive issues. 35:40 Loss of sense of smell is one of the first indicators for cognitive dysfunction. 38:20 Constipation is an early pre-clinical sign of impending Parkinson’s disease. 39:10 Eyes are the only neurologic tissue that exists outside the brain. 40:15 Hearing loss is significant risk factor for developing dementia. 43:20 Insulin resistance: 80% of patients with Alzheimer’s are insulin resistant. 46:10 With every food, a risk benefit analysis should be performed. 47:50 Fiber and caffeine can help you be a better cholesterol recycler. 55:35 Vegan diets starve your brain of valuable nutrients. 56:55 Red meat provides a great number of nutrients that are important for brain health. 01:03:40 Valuable blood makers: Fasting triglycerides, fasting blood sugar, fasting insulin, homocysteine, high sensitivity CRP, and omega 3 index. 01:05:40 You have modifiable dementia risk factors.

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A new paper finds COVID and associated comorbidities have very similar origins. Any long-term strategy for addressing either COVID or associated comorbidities must involve modifying lifestyle.

Link to study and show notes: STUDY: https://bit.ly/3BDtBYJ

New research finds hormonal birth control changes social and emotional behaviors as well as sexual function in women.

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In today's show we discuss more about:

-How estradiol and progestins in the pill lower testosterone and raise sex hormone-binding globulin (SHBG)

-How the pill can alter mate/partner preferences

-Cardiovascular and immune-related effects of the pill

-Tips for getting off hormonal birth control

Research suggests influenza is now more virulent and may even be overtaking SARS-COV-2

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DHEA is an adrenal hormone that starts to decline in your 20s; it's linked with a host of health benefits.

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Here's the two live events we have scheduled for the end of 2022:

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

We discuss health problems with enhancing your physique with HGH, peptides, SARMs and anabolics.

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Here's the two events we have scheduled for the end of 2022:

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

Regular exercise improves sleep by bolstering circadian rhythms within muscle, study finds.

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RSVP for these new LIVE EVENTS!

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

Joshua Kreifels, MS, RD, CISSN, shares strategies to lose fat and keep it off with whole foods and resistance training.

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Time Stamps:

02:05 Most people sub 10% body fat may look healthy, but they are miserable in terms of energy levels, sleep, mental clarity.

03:15 You can get just as lean with a flexible approach to dieting.

07:10 SARMs (Selective Androgen Receptor Modulators) are relatively new with no long-term studies. Even a short round of them can rapidly cause alterations in blood biomarkers showing a thickening of the blood.

08:40 Supplemental testosterone is not just about libido and muscle mass. Energy, vitality, retaining of muscle mass, mental clarity and drive require testosterone.

08:50 Josh’s client hormone testing utilizes both DUTCH and serum testing, with organic acids testing for metabolites. Hormones change from day to day and throughout the day.

10:10 Josh had a disordered eating pattern from bodybuilding. He has a passion now for helping people optimize their health and wellness. We are on the earth to thrive.

12:20 Gene expression is influenced by your lifestyle, your diet, how you think, how you move, and how you manage stress and trauma. The gap between metabolic age and biological age is widening.

13:30 Diabetics on dialysis have compromised health and an addiction to sugar and unhealthy food. Sugar and unhealthy food direct correlation with how much you have to dialyze and your life expectancy.

14:00 Nutrition is the foundation for everything that we do. Nutrition plays a role in acute and chronic disease.

17:30 Sugar creates inflammation, damaging endothelial lining of the vessels. Your body cannot excrete large amounts of sugar. End stage kidney disease causes calcifications in the fingers as calcium and parathyroid hormone get out of balance.

20:20 You have the ability to change the trajectory of the next 40, 50 or 60 years of your life and generations to come by reducing unhealthy habits. Nutrition and metabolic health are an investment.

20:57 Creatine is a natural substance that we consume in meat. Supplements are a higher concentration. There is a difference between creatine and creatinine. Creatine helps you build strength and energy. Your brain needs creatine. Early supplements were high in dextrose. Creatine increases the water holding capacity of your muscles. Women do not store as much creatine as men. Josh recommends 5 grams per day for men and 3 grams per day for women.

27:10 Carnitine helps with fat transport, but supplemental carnitine is for top athletes, not the rest of us.

27:40 Women who increase protein intake often experience body composition improvements.

28:55 Caffeine can help with performance by increasing heartrate. Josh does not recommend thermogenics as pre-workout, especially for workouts later in the day. Having coffee later in the morning allows for sensitization of adenosine receptors. It is common for coffee to have mold.

34:00 Beta alanine helps increase performance and the intensity of training. Arginine increases blood flow.

37:35 Most new clients undereat. Josh starts increasing protein with new clients, usually a gram to a gram and a quarter per pound of lean or ideal bodyweight.

40:20 Reverse the suppression of your metabolic rate with reverse dieting: going through a deficit phase, then a rebuild phase that surpasses the original intake.

40:40 Carbs are just an energy source. Carbs before a workout can produce better performance.

46:20 Orthorexia, the obsession with being healthy, can be socially isolating. Josh follows an intuitive eating approach.

55:20 Chemicals are prevalent in our day to day lives. The root of SIBO or SIFO may start in the mouth with oral hygiene. You swallow between 500 and 700 times a day.

56:05 Detox is supporting your body’s detoxification organs. Remove endocrine disrupting chemicals. Help your body naturally detoxify chemicals. Use sauna and cold plunge.

56:55 Total toxic burden test measures heavy metals, mold toxins and environmental toxins in your body. Toxin exposure influences the energy balance equation by altering metabolic pathways. The accumulation of fat helps to dilute toxins. Excess fat becomes a place to store toxins.

A new study finds that those who either skip breakfast or shift high calorie intake from morning to evening display increased hunger and lower energy expenditure.

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Time Stamps:

01:00 The study looked at how the timing of the bulk of calories consumption affected body composition changes/weight loss, appetite, satiety, blood sugar regulation and energy expenditure.

01:40 Participants who ate the majority of their energy in the morning, had a greater thermic effect of food compared to those who ate their majority at the evening meal.

03:10 Be consistent with your feeding schedule and personalize it to your preferences.

05:55 Food influences your peripheral circadian clock system, which may impact nutrient partitioning, fat loss, and overall metabolic health.

07:40 There was no statistical significance in metabolic markers between the group who had the bulk of their calories in the morning or evening.

08:00 There was greater satiety and appetite suppression in those who had the morning load.

09:45 The thermic effect of food was about 50 calories greater after the morning load vs the evening load.

New research shows testosterone levels have tanked 37% in men over the last 15 years, here's a few tips to increase your testosterone levels naturally.

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Nicotine is a nootropic that can help with learning, memory, movement and even constipation. It’s important that we disentangle nicotine as a nootropic from the harmful effects of tobacco.

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A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more.

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Researchers discover how three weekly HIIT exercise sessions accelerates the fat loss effect of daily fasting while also preventing muscle loss, compared to just fasting or exercise alone.

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Kristin Rowell, FNTP, JD shares mindset tips and why resistance training strategies to support metabolic health, fat loss and longevity at any age.

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Video Interview and resources: https://bit.ly/kristin-rowell

Episode Time Stamps:

02:30 Kristin was a successful attorney. When she began meditating, she began to nurture her soul, rather than her ego. She evolved out of the practice of law.

03:30 She fell and broke leg in 10 places, resulting in 20 pieces of metal being placed in her leg. Kristen was in great physical condition prior to the fall and questioned whether she had osteoporosis or a nutrient deficiency. Her healing journey from this injury brought her interest in nutrition.

05:23 An injury can be a gift, because it causes you to pause and dig deeper.

10:24 Meditation included guided interactive meditation, moving energy through her body, with a coach and using the Calm app on her phone.  You can blend modalities, like breathwork with meditation.

11:25 Chi breathing is 1 second in, 1 second out, 1 second in through the mouth only. Breathwork helps Kristin to release emotion. It is meditative.

13:45 Money is energy. Kristin hired a meditation coach, a business coach and an energy coach. Financial commitment brings more value and is a better energy exchange.

14:50 Kristin helps people improve their metabolic health, gain lean muscle, and lose body fat.  A coach, trainer or mentor provides accountability.  Kristin does not aspire to retire.

19:15 Many of us are self-limiting about money. Trust the universe. There is room for everyone on the planet to be abundant.

21:45 As long as your investment in yourself aligns with your soul purpose, you will be rewarded. The universe will take care of you.

24:35 Being fit and healthy is part of your job. Kristin’s female clients tend to put everyone and everything ahead of themselves. No is a complete sentence.

25:42 When you are metabolically healthy, you are happier, in a better mood, have more energy so you show up for everyone in your life better, you are a better boss, you serve your client’s better, and you are a better spouse and parent.

27:00 Talk to your doctor about your medications and the side effects.

30:20 When you show up as your authentic self, it gives everyone around you permission to do the same.

31:30 Pause at mealtime and focus on creating a healthy digestive system so you can assimilate nutrients.

33:00 Inadequate protein consumption is common among Kristin’s new clients. Protein takes some food prep and corporate food does not promote protein.

34:15 Reducing carbohydrate consumption, replacing them with protein and healthy fats, benefits cognition, improves blood sugar regulation, and reduces inflammation.

35:33 When eating out, prioritize protein, fill in with fat and carefully add carbs. Eat fiber first to help your digestion.  You are more likely to order more food and dessert if you start your meal with bread.

39:50 Food marketing programs your brain to think that what you are doing is healthy.

42:00 The further a food gets away from its natural state the worse it is going to be for you, generally. Treat dried fruit like you would candy.

43:38 Kirstin does periodic 72-hour fasts to reset her digestion and regulates her blood sugar. We were designed to eat when the sun is out and not eat when it is dark.

45:25 We store glycogen in our liver and our skeletal muscle. When those are full, it is stored as bodyfat.

45:40 Fasting reminds your body to get glucagon, the hormone that opposes insulin, to come out of the pancreas to break up triglycerides in your fat cells.

46:40 High triglycerides in women are indicative of cardiovascular disease issues, more so than LDL. You can manipulate a cholesterol test over the course of 48 hours. LDL is like floating fluff and vLDL is very dense, like hail.

50:30 Statins are correlated to dementia and increases in hemoglobin A1C.

51:30 Women weightlifting is becoming more accepted. Women still think that lifting weights will make them bulky. Treadmill and elliptical are supplemental to a resistance training workout.

52:10 Your resting metabolic rate is the most important component of your metabolism. It makes up 60 to 70% of your metabolism. It is a direct result of how much lean muscle tissue you have.

52:30 Creating lean muscle tissue creates great cardiovascular and cognitive benefit. Lifting and lowering weights is resistance/strength training. You get almost twice the benefit from the lowering.

53:26 A heavy full body strength training session to the point of fatigue/failure should not be repeated until 72 hours have passed.

54:05 You build lean muscle tissue when you are in quality deep sleep.

56:30 We are stronger lowering than lifting. A personal trainer or friend can help with the lowering (eccentric) part when approaching failure in the movement. Consistency and Quality over quantity is key.

A new study comparing different fasting methods found ow pairing a low carb diet with daily time-restricted feeding, a form of intermittent fasting, lead to the greatest loss in belly fat and improvements in metabolic health more than just fasting alone.

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Time Stamps: 

Posting soon...

New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into these new details…

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Time Stamps: 

0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.

1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.

2:04 Carbohydrate intake should match carbohydrate demand of training or competition.

3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.

5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.

5:39 Untrained athletes may get increased benefit from training in a low glycogen state.

6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.

10:34 Energy deficit has suppressive effects on hormone production.

13:14 The more trained you are, the more fat you oxidize.

14:19 Prioritize exercise intensity over sticking to dogma.

14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.

17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.

19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.

19:49 The amount of muscle you have impacts how many carbs you should be consuming.

Scientists are publishing more (concerning) details about the immunogenicity of the Spike viral protein found on SARS-COV-2 that were previously thought to be benign.

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Links to studies and videos mentioned: https://bit.ly/3yvWGnq

Learn strategies to create an optimal morning and evening routine for fat loss, metabolic health and productivity with guest Aaron Alexander. 

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Episode Time Stamps: 01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress.  Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males.  Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement.  In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

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

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Link to the video and related articles: 

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

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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.

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.

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

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Video Version of the Episode: https://bit.ly/3LamZ7y

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.

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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Link to study, video and images: https://bit.ly/protein-IGF-1

------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.

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.

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.

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

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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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Link to the video interview: https://youtu.be/RTfgnvH-sRo

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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.

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

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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.

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.

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.

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.

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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The next Blood Work MasterClass starts Tuesday July 19th, 2022: This two-part live webinar and video series will teach you about patterns and trends in your blood work to help you optimize your health and lifespan. Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p

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.

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.

Enroll in the Blood Work MasterClass Live: https://bit.ly/blood-work-masterclass

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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

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. 

Save 15% OFF on Berberine HCl and Myo-Inositol containing Sleep Formulations from MYOXCIENCE Save with code podcast at checkout 

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

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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Link to Video & Detailed Show Notes: https://bit.ly/3P7rqRp

--------------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.

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.

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.

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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Link to research and show notes: https://bit.ly/blood-viscosity-tips

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. 

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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.

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.

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Link to video, research: https://bit.ly/3N0ZI8s

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.

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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.

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.

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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. 

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

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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.

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.  

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​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 

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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…

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

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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

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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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.

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.

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. 

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

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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.

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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: bodybuilding.com">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.

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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  

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

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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.

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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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.

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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.

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.

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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Time Stamps: 

Coming soon....

Let's explore the details. 

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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 

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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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. 

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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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

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.

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.

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!

Links to Video, Images and Research: https://bit.ly/35h5At6

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