High Intensity Health with Mike Mutzel, MS

Learn the connections between mouth breathing, sleep disorder breathing, and their impact on nighttime urination, heart health, and overall sleep quality. 

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Time Stamps: 

0:00 Intro 0:40 - Case Study: Client with Sleep Disordered Breathing 1:30 - Tips for Nasal Breathing and Sleep Optimization 2:31 - Connection Between Sleep Disordered Breathing and Nocturnal Polyurea 4:29 - Women, Sleep Apnea, and Overactive Bladder Syndrome 6:16 - Visual Explanation of Airway Obstruction 7:01 - Symptoms of Sleep Disordered Breathing 8:00 - Bon charge 8:46 - Importance of Addressing Sleep Disordered Breathing 9:31 - Introduction to Mouth Taping 10:13 - Impact of Mouth Breathing on Children 11:03 - Prevalence and Consequences of Sleep Apnea 12:45 - Immediate and Long-term Consequences of Sleep Apnea 13:41 - Link Between Leptin and Sleep Apnea 15:30 - Practical Solutions for Sleep Disordered Breathing 16:15 - Mechanical Impact of Mouth Breathing 17:05 - Research Supporting Mouth Taping 18:46 - Connection Between Obesity and Sleep Apnea 20:23 - Leptin and Breathing in Obesity 21:06 - Introduction to Mouth Taping and Myofunctional Therapy 23:00 How to use mouth tape during the day and night to train nasal breathing.

A reanalysis of the Minnesota Coronary Experiment, a large randomized controlled trial, which found that reducing saturated fat and replacing it with vegetable oils did not lower the risk of heart disease or death despite lowering cholesterol levels. Let's dive into the details.

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

0:00 Intro 2:26 Lower Saturated Fat isn’t better 3:04 Autopsy studies 4:09 Berberine  4:48 Data was omitted  5:05 Main finding of the study  8:20 Unpublished documents  9:06 Autopsy findings  11:00 Mortality rates 12:21 How much oil are we eating? 13:00 Concluding remarks 13:06 Mechanisms

A new study finds over 40% of cancer deaths in the US are preventable through lifestyle changes such as reducing smoking, alcohol consumption, and obesity, while promoting exercise and a healthy diet, with a specific focus on the protective benefits of exercise for women against breast cancer.

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Research Mentioned:  

Islami, F. et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States, 2019. CA: A Cancer J. Clin. (2024) doi:10.3322/caac.21858.

Key Takeaways:

CNN Article Overview (00:53):

Specific Risk Factors (01:46):

Cancer Prevention Strategies (02:48):

Role of Exercise (04:25):

2019 Study Findings (06:15):

Alcohol Consumption Impact (10:07):

Diet and Cancer Risk (10:59):

Conclusion (11:53):

For the past 60 years the medical community has obsessively focused on lowering LDL-cholesterol levels…

Research shows these five preventable health conditions make LDL-Cholesterol more likely to cause artery plaque build-up, even if your LDL-Cholesterol levels are low.

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Research Mentioned:

Zanoni, P., Velagapudi, S., Yalcinkaya, M., Rohrer, L. & Eckardstein, A. von. Endocytosis of lipoproteins. Atherosclerosis 275, 273–295 (2018).

Ference, B. A., Braunwald, E. & Catapano, A. L. The LDL cumulative exposure hypothesis: evidence and practical applications. Nat. Rev. Cardiol. 1–16 (2024) doi:10.1038/s41569-024-01039-5.

Time Stamps:

00:45 LDL's link with atherosclerosis is nuanced.

 02:30 Initial damage to the arterial wall makes LDL levels problematic.

03:45 Increases risk of arterial wall damage: elevated blood pressure, insulin resistance/diabetes, smoking/vaping, obesity, elevated blood viscosity, consuming oxidizableoils.

08:40 High LDL and high triglycerides suggest insulin resistance and increased cardiovascular risk.

09:50 Start with diet and exercise together.

11:20 Statins have concerning side effects.

13:15 Plaque formation begins early in life.

13:50 High LDL is found in centenarians.

14:44 Centenarians are metabolically healthy.

15:40 Your liver makes LDL cholesterol.

16:10 Every cell in your body requires cholesterol.

18:00  Diets high in seed oils make your LDL more likely to be oxidized.

20:55 30-50% of people who have heart attacks have optimal serum cholesterol.

New research suggests vitamin D and A work better when they're taken together. Here's more food for thought...

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Link to study: https://medicinskiglasnik.ba/article/36

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

0:00 Intro 0:20 Vitamin D receptor binding requires vitamin A.  0:50 Retinol is found in animal-based products. Pre-vitamin A is from vegetables. 1:40 Pairing vitamin A and vitamin D supports immune system, brain, and blood sugar health. 2:40 Excessive supplemental vitamin A in pregnant women can affect fetal growth.   4:25 There are fewer micronutrients in your food. 5:45 Paired vitamin D and vitamin A balance the anti-inflammatory mechanisms of the immune system. 7:25 Mike suggests that you supplement with a retinol, not a beta carotenoid version of pre-vitamin A.

Mark Bell and Nsima Inyang delve into the transformative benefits of sunlight and outdoor activity for enhancing hormone levels, accelerating fat loss, and improving overall health.

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Time Stamps

0:00 Intro 2:30 Exercise snacks 4:30 Cardio helps you get shredded  5:30 Movement between sets 7:30 Exercise capacity  8:22 Fat loss and diet 10:40 How Nsima stays shredded  12:17 Cycling Carbs 13:26 Calories VS Carbs 15:45 Protein for muscle gain  18:00 How much protein do you need 19:41 Red meat VS Fish VS Chicken 25:00 Cheat meals 27:00 the power of being outside

A recent study has revealed the presence of microplastics in the male penis, linking these particles to erectile dysfunction.

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

0:00 Intro 0:05 microplastic particles make their way to the male penis 0:49 study detected microplastic particles 1:46 microplastic particles in the carotid artery plaque 2:12 microplastics and erectile dysfunction 3:55 Study Title  4:11 Top prevention tips 4:58 face masks and microplastics  6:18 small plastics still absorbed  6:37 Key ways to avoid

Dr. Zinkov discusses ways to use peptides therapeutically to improve tissue rejuvenation and repair, promote longevity, enhance muscle growth, and boost mood, vitality, and libido. She discusses the benefits and risks, sourcing, dosages, cycling, administration routes, and how they work in combination w/ hormone optimization.

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Show Notes:

02:45 Peptides stimulate your endogenous production of growth hormone.

03:10 Sermorelin does not increase growth hormone beyond super physiologic levels.

04:35 Peptides can improve hormone health, longevity, reverse aging-related processes of inflammation and injury recovery.

08:45 Growth hormone improves cell function.

11:05 Sermorelin stimulates growth hormone secretion for about 12 minutes.

12:30 Growth hormone peaks are nighttime and post-workout.

14:30 Symptoms of suboptimal growth hormone.

15:45 IGF-1 is a biproduct of growth hormone breakdown.

18:30 Additional strategies.

22:05 Poor diet and lifestyle choices reduce growth hormone.

25:10 Women in their teens and 20s may have suboptimal production of hormones.

30:30 Progesterone receptors can be stimulated with herbal treatments.

31:30 Xenoestrogens cause more disruptive receptor stimulation.

33:15 Obesity is one of the biggest risk factors for breast cancer.

34:30 Growth hormone stimulates collagen production.

37:15 Low dose Rapamycin slows the aging process.

40:30 Methylene Blue has been used as a nootropic.

43:55 Nicotine directly and quickly stimulates the vagal nerve.

53:00 Growth hormone does not cause cancer.

The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.

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Research Mentioned: Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).  

Time Stamps:

00:00 Irregular breakfast eaters have increased body mass indexes.

01:00 Food influences your circadian clock system like light does.

02:00 Change of energy balance is one cause of overweight.

02:15 Irregular meal timing perturbs your circadian rhythm.

04:10 Time eating and exercise consistently.

05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.

06:45 Exercise outdoors.

07:20 Regular exercise impacts sleep.

08:30 Irregular sleep duration and timing influences irregular feeding timing.

A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.

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Research Mentioned:

Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).

Time Stamps:

00:00 FDG = Fluorodeoxyglucose

00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.

01:20 LDL levels are not strongly associated with poor outcomes.

02:00 Your heart becomes insulin resistant.

03:05 Those with no glucose uptake in the heart had higher fasting glucose.

03:45 Those with more cardiovascular risk factors had lower LDL.

04:35 The heart can generate energy from fatty acids, carbs, and ketones.

05:00 Cardiac abnormalities are associated with metabolic syndrome.

07:00 Insulin resistance changes muscle and heart muscle.

09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.

09:50 Cardiovascular risk increases with the decline of FDG uptake.

11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.

12:40 Support your heart by supporting your metabolism.

New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.

With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity. 

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Key Takeaways:

00:00 If you are sedentary, it is hard to burn fat during exercise.

01:10 Move throughout the day.

02:05 Exercise inactivity is the 4th leading cause of death.

03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.

04:30 Triglycerides were lower by 27% in the high step count group.

09:20 Blood lactate is reduced by 11% in the high step count group.

10:00 Fat oxidation increases with the higher step count.

11:10 Optimal step count is 8600/day or more.

12:00 Atherosclerosis is impacted by chronic inactivity.

12:45 Brain health is impacted by chronic inactivity.

13:00 Intermittent exercise does not mitigate chronic inactivity.

A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.

The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."

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Key Takeaways: 

0:00 Intro 0:04 22 Year Study 0:22 Study Title 0:52 Study Findings  1:52 Probability of survival  2:12 Counterintuitive Findings 3:42 High LDL and odds of death  3:59 U-Shaped Curve 5:50 Metabolic Health 6:34 Study of 177,000 people  8:09 Lowest risk of mortality  9:17 Watch this! 11:01 Lipid paradox

Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.

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Key Timestamps:

0:00 Intro

0:07 The rise in cancer

1:13 Cancer and Biologic aging

1:47 High profile cancer case in young people

2:12 Biomarkers that predict cancer

2:49 Berberine for food cravings

3:49 New Study

5:02 Low Albumin

6:00 Creatinine

7:04 Glucose

8:16 MCV and MCH

8:50 Inflammation and high WBC

11:11 Preventing cancer

12:30 Metabolic Health

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change. 

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Time Stamps:  

09:00 A varied whole food approach to fitness contest dieting is gaining traction.

12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein.  You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.

16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight.  In the cutting phase of caloric restriction, protein becomes even more important.

19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.

26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.

30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.

31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.

34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.

**

37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.

39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.

42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.

43:34 Many women hold back to avoid over-developing the upper body.

45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.

53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.

53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.

56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men.  75% less for women.

01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.

Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health.

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Research:

Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017).

Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022).

Show Notes:

00:00 Osteoarthritis has metabolic origins.

00:30 Exercise and a low carb diet support joint health.

02:20 Exercise more, if you have arthritis.

03:50 Inflammation and body weight are involved in the breakdown of joints.

05:00 Leptin, released from fat tissue, triggers chronic inflammation.

07:05 Glucose and insulin parallel with leptin levels.

08:45 Compress your feeding window.

Scientists explored how dietary patterns impacted a number of brain health areas in 184,000 people, including: mood, cognitive function, and brain structure measured using MRI.

They found individuals who preferred a vegetarian diet (lower protein diet) and diets high in sugary beverages and snacks had the worst mental and cognitive health scores.

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Time Stamps:

0:00 Intro 0:20 Foods impact the health of your brain 0:50 Vegans have higher scores of anxiety, depression, and mental health issues 1:10 Processed meats and sugars have poorer cognitive health and higher levels of anxiety and depression 2:24 Whole foods style diet is linked with better cognitive health 3:39 Berberine for metabolic health 5:34 Protein enhances executive function and working memory 6:00 Unhealthy diets and anxiety, depression 6:53 Food categories in this study 7:37 Sugar sweetened beverages  8:00 Diet impacts brain structure  8:55 Structure equals function  9:56 Diet impacts the structure and function of your brain  11:25 Vegetarian diets and mental health

Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems.

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Show Notes:

02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on function. Physiatry and CrossFit focus on function and living better. 08:00 Metabolic health impacts recovery, injury propensity, pain levels and physical function. Leptin worsens osteoarthritis and pain issues. 12:15 Osteoarthritis is from the dysfunction of chondrocytes within the joint from inflammation and fragility of cartilage within the joint. Metabolic disease causes a downward spiral. There is more inflammation and more cartilage damage and more boney hypertrophy. 14:00 Trigger finger is often a first sign of metabolic disease. Tendons are also impacted by the inflammation of metabolic disease. Healing process is impacted by the chronic inflammation of metabolic disease. 14:54 Bone and bone density are impacted inflammation. This can appear as stress fractures. Treat the fracture and the reason why. 17:00 Hemoglobin A1C is a marker of overall glycation in the body. Non-painful things become painful with increased glycation. 17:30 The burden of age-related changes is dependent upon your metabolic state and physical wellbeing. 96% of American adults have some sort of metabolic dysfunction, making them predisposed to accelerated aging and physical decline. 23:00 Time is a major reason for not exercising. Short 20-minute bouts of more intense exercise are easier to fit in and you get the same metabolic benefits in a shorter time. 23:40 Functional movement training increases strength and supports life functions. It uses multiple joints and practices coordination. 24:30 Heavy resistance training induces the benefits of bone density and muscle integrity. 24:45 Osteosarcopenic obesity: as you gain weight, you lose muscle mass and bone. 26:00 Weakened tendons, tendonitis, and fibrosis are often a result of chronic inflammation from metabolic dysfunction like diabetes. Arthritis is the leading cause of disability in the US. 27:25 Cortisone is a potent anti-inflammatory that brings short-term pain relief. It can raise blood sugar. Repeated cortisone injections can further degrade cartilage, worsening arthritis. You can build up a tolerance to it. 29:00 Hormones affect joint pain. Menopausal decreased estrogen levels correlate to increased joint pain. 29:40 Turmeric, omega 3s, vitamin D anti-inflammatory effects can be effective in a person with a small amount of inflammation. 31:00 PRP can be beneficial in the right patient with mild arthritis or chronic tendinopathy. It is only as good as whatever is attached to it. PRP efficacy depends upon your metabolic health. 34:10 Athletes have more muscle mass around the joints making the joint more functional and eases the load bearing on the joint. Muscle secretes myokines, which affect pain perception. 34:50 Chronic inflammation from metabolic disease around your joints can affect levels of inflammation and how the inflammation is received by your brain. It can affect brain serotonin signaling. 36:00 Low carb diets produce less leptin signaling which reduces pain and inflammation signaling. 39:50 Dr. West prioritizes protein. Traditional medicine protein recommendations are just enough to keep you alive. Protein helps with satiety and powers workout gains. 41:25 Animal protein, over plant protein, can help you feel stronger. It is challenging to get enough plant protein without eating a lot of carbs. Chronic vegan/vegetarian dieting can cause collagen and bone breakdown. 50:30 Eccentric loading of the Achilles tendon can help build capacity and be more effective than chronic stretching. Tight hamstrings can be addressed with hip extension, pelvic tilting, and hip adduction. 55:25 There can be some risk to doing isolated heavy bicep work. You can develop bicep tendonitis. Over time, it can result in rupture of the bicep tendon. 58:36 Shoulder: Drill down on technique before adding load or intensity. 01:00:10 Hanging is important for grip strength and being able to manage your own body load. 01:01:10 Deadlift/hip hinge can be done using a platform to limit range of motion to maintain form. Push with your legs rather than pulling with your back. 01:02:30 Have a physical biomarker. Do an annual measure of functional movement or movements to track your strength and fitness, along with your labs. Continue to improve. Physical goals are important. 01:06:30 Coca Cola/Gatorade has invested heavily in healthcare, exercise science and exercise guidelines. Fitness professionals are pressured not to make nutritional recommendations. Coca Cola is involved in the American Cancer Society and American College of Cardiology.  

Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive.

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Show Notes:

0:00 Intro 4:50 Hormonal birth control and xenoestrogens from our environment push women into perimenopause and premature ovarian failure. 6:30 Women who come off birth control may experience early perimenopause. 9:30 Bioidentical hormones can help women coming off hormonal birth control to recuperate. 11:30 Women have more testosterone than estrogen. 13:40 PCOS is an insulin and low progesterone issue. 15:40 Women’s estrogen and progesterone are produced in the ovarian follicles. Adrenal glands also produce estrogen, progesterone, and testosterone. 18:25 AMH levels reflect the ovarian reserve. 18:50 Egg quality depends upon balanced levels of estrogen and testosterone. 21:30 DHEA is important for energy, healthy estrogen levels, blood sugar metabolism, immune system, muscle mass, and post workout recovery. 29:05 All hormones are at their peak between 8 and 10 am. 29:45 Blood/serum testing is the most accurate. 32:30 Follicle-stimulating hormone FSH helps the egg to mature and stimulates the release of estrogen and progesterone. 34:15 We are starting to see late perimenopause and menopause levels of FSH in young women. 34:40 Optimal estradiol is between 70 to 150. 35:00 The follicular phase starts on day one of bleeding and luteal starts with ovulation. 37:15 Body temperature and cervical fluid are effective ways to determine if you are ovulating. 42:00 Signs of low progesterone 46:50 Bioidentical oral progesterone 50:00 Helps with sleep: valerian root, CBD, magnesium, GABA, and L-theanine (am and pm). 53:30 Growth hormone peptides can help you sleep through the night. 58:45 Oxytocin nasal spray is neuroprotective and can help with stress management and resilience, anxiety, and depression. 59:50 Women should consume 30 to 40 grams of protein at least 3 to 4 times per day, with a minimum of 120 grams/day.

A Cochrane review of randomized controlled trials finds saturated fat doesn't clog arteries or impact your risk of heart disease.

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Research Cited:

Hooper, L. et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst. Rev. 5, CD011737 (2020).

Show Notes:

00:00 A review of randomized control trials of at least 24-month duration. 00:45 There are nutrients/vitamins in fat. 01:30 There was little or no effect on cardiovascular or all-cause mortality by reducing saturated fat for 2 years. 01:38 Reducing saturated fat possibly reduced cardiovascular events. 04:00 Heart attack risk and saturated fat reduction has no clear correlation. 05:30 Replacing saturated fat with polyunsaturated or monounsaturated fat, carbs, or protein effects did not differ. 06:15 There may be a prevention of second heart attacks with saturated fat reduction. 07:00 Other cardiovascular events and cancer outcomes effects were very small or unclear. 08:00 Carbohydrates and processed foods are often used to replace saturated fat in the diet.

'Intermittent fasting may raise risk of heart disease death,' sensational headlines read.

Not so fast...

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Video, Images and Research Cited: 

Time Stamps:

0:00 Intro 0:03 Sensational headlines

0:57 Statistical details

1:30 Nutritional epidemiology

2:54 Study period was 2003 to 2018

3:22 Only 414 people in 8 hour feeding arm

4:30 Smoking

6:47 20% died, why?

8:41 AHA Conflicts of interest

New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease.

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Show Notes:

0:00 Intro 0:25 The Fructose Survival Hypothesis theory of obesity. 1:10 Fructose reduces the active energy within your cells. 2:50 Table sugar contains glucose and fructose. 2:55 Excessive glucose can be converted into fructose. 4:10 Fructose kinase enzyme is a key initiator of deleterious fructose/glucose effects. 4:55 Leptin causes you to seek more food. Excess fructose/glucose drives hyperleptinemia. 6:45 Fruit sugar increases body fat storage to help you survive the winter. 7:24 Aging pathways are disrupted with high levels of blood sugar. 10:00 Uric acid, and liver enzyme elevation may be biomarkers. 12:10 High carb/high salt diets increase risk of diabetes.

Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health. 

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Time Stamps: 

00:00 Linoleic acid oxidizes easily. 00:50 Linoleic acid is stored in your fat tissue with a half life of over 680 days. 01:40 25% of total fatty acids in your fat cells comes from linoleic acid. 02:30 Soy, cotton seed, canola, and sunflower oil are in most processed foods. 03:05 Pain can be influenced by chronic seed oil consumption. 05:30 Adipose tissue linoleic acid has doubled. 06:00 We are eating less beef, pork, butter, and lard, and more chicken and seed oils. 07:25 Adipocytes become inflamed. 08:10 Inflammation from fat worsens metabolic health. 09:20 Oxidation of lipids in LDL is a major risk factor for coronary heart disease. 10:20 High intake of omega 6 fats from seed oils is associated with depression and poor mental health. 12:00 Omega 6 fat is liked to persistent pain, headaches, irritable bowel, low back pain, and rheumatoid arthritis. 12:45 Omega 3 fats are linked with reduced pain.  

Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health. 

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Time Stamps: 

0:00 Intro 0:07 Media Coverage 0:44 Actual study 1:34 Junk protein and canola oil 3:44 Graphical abstract  5:00 Immune cells and arterial plaque  6:04 Human arm of study 7:44 Mice prone to heart disease  8:50 Plant VS Animal protein  9:27 mTOR in immune cells 10:02 New mechanism of heart disease?  11:20 Human arm of study 12:13 Protein used in study  14:13 Protein stimulates mTOR 15:40 Study conclusions

A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease.

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00:00 High consumption of ultra processed foods is the main risk factor in coronary artery disease. 01:20 You can have normal LDL and still have atherosclerotic cardiovascular disease. 01:45 Junk foods negatively impact inflammation and your microbiome. 06:55 7 to 8 servings of junk food increases risk of developing coronary artery disease by 20%. 08:10 Consume real food. 09:00 Most plant-based foods are ultra processed. 09:45 Increased higher all-cause mortality is linked to junk food consumption. 10:40 Intestinal inflammation can be instigated by junk food and its packaging. 12:00 Food processing contaminants and food additives may elevate coronary disease risk. 13:20 Non-calorie sweeteners accelerate atherosclerosis.

Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.

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Show Notes:

0:00 Intro 1:30 Up to 95% of people with cardiac disease are insulin resistant. 4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the primary driver of heart disease. 6:53 Insulin resistance damages blood vessels. 11:18 Exercise is indirectly helpful in preventing atherosclerosis. 13:10 The better you can maintain muscle as you age, the better you can deal with the aging process. 14:30 It is possible to reverse atherosclerosis. 16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA). 18:30 People in their 30s and 40s now end up on the cardiac operating table. 20:30 High LDL may not be dangerous in a person who is metabolically healthy. 21:00 The quality of your LDL particles is important. 22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous. 24:05 Statin use for over 10 years increases your risk of developing insulin resistance and type 2 diabetes, primary drivers of heart disease. 26:30 Inflammation is an important part of the development of heart disease. 27:40 High blood pressure root cause is insulin resistance/metabolic disease. 31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker. 35:50 Linoleic acid LDL oxidation hypothesis 37:30 Plant-based diets 40:25 Lowering your intake of omega 6 improves your omega 3 index. 41:10 Low vitamin D 42:00 Sun exposure has been misunderstood. 44:10 Triglycerides is a higher risk than LDL. 48:30 Bioidentical hormones are superior to synthetic. 50:03 Low testosterone is a risk factor for heart disease. 53:10 Heart surgery does not fix the underlying problem.

Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details...

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A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.

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Research Cited: Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).

Show Notes:

00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.

01:25 Fiber is an intestinal traffic jam.

02:00 Daily bowel movements occurred for most zero fiber study participants.

03:30 Consider reducing fiber if you have digestive issues.

09:26 Returning to high fiber diets brought a return of digestive symptoms.

11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.

12:20 Fiber aggravates constipation, pain, bloating, and gas.

A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.

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Research Cited:

Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.

Time Stamps:

00:00 High quality diets are linked to a slower pace of biologic aging.

01:00 Dunedin Pace of Aging Methylation Profile

01:50 Nine hallmarks of aging reflect physiologic dysfunction.

02:20 Poor quality diets enriched in processed foods are linked with faster aging.

03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.

04:30 You can slow aging by taking Metformin and DHEA.

05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.

06:00 Foods not found in nature are problematic for your health.

7:00 TruDiagnostics Aging test: Save 12 with this link

While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues.

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References: 

Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023).  

Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.

Time Stamps:

00:00 High cholesterol, as you age, is protective.

01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease.

02:00 Middle aged men have a risk from high LDL and high total cholesterol.

02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer.

05:40 Your LDL goes up as you become more metabolically healthy.

05:50 Triglycerides enrich cholesterol particles in the insulin resistant

06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1.

07:00 Low cholesterol is a risk factor for poor prognosis for cancer.

Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply. 

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Time Stamps:

00:00 Canola is repurposed motor oil.

00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis.

00:50 Canola contains high amounts of toxic fatty acid, erucic acid.

01:20 Canola is derived from rapeseed.

04:30 Consume fruit oils, not oils from seeds.

05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA.

06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola.

07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease.

08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation.

A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal. 

Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went. 

Scientists in the Netherlands challenged this old paradigm…

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Episode Time Stamps:  

0:00 Higher protein after exercise increases muscle protein synthesis.

0:45 Essential amino acids do not become oxidized even after 100 grams of protein.

2:00 You do not have to spread out your protein consumption.

3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.

6:00 The more protein you have, the more anabolism you have.

8:00 Exercise and protein both build muscle.

9:10 Animals consume large amounts of protein infrequently.

12:18 There is no scientific proof that excess amino acids are being oxidized.

13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.

17:00 There was a transient rise in insulin in the 100-gram group.

18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.

20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.

Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble.

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Episode Time Stamps:

00:00 Crisco is hydrogenated cotton seed oil, originally a waste product.

00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer.

01:20 Plant-based doesn’t mean it’s healthy.

02:22 There is a toxic to humans and animals, natural insecticide in cotton seed.

05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification.

06:15 Hydrogenated oils make foods crispier and more palatable.

07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food.

10:25 80 years later, we learned that animal fat is superior and more health promoting.

11:50 Focus on ingredients and how humans historically ate.

Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices. 

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Episode Time Stamps:

03:30 We are the most chronically diseased nation in history. CDC says 60% of all US adults have at least 1 chronic disease. 40% have two or more.  Being well is now not normal. 75% of US citizens are overweight or obese. 60% have some degree of heart disease.

04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods.

06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations.

08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%.

09:30 People who eat together with their family consistently consume more real whole nutrient dense foods.

11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children.  For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity.

13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge.

15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans.

16:20 60 to 80% of all physician visits today are for stress-related illnesses.

17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone.  It neutralizes the effects of cortisol.

17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination.

18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease.

19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen.

22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell.

23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around.

23:50 Flavor is a language.  Food scientists manipulate our flavor associations.

25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality.

28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage.

29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients.

32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI.

36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome.

42:30 Virtual Family Health & Fitness Summit access is part of your book purchase.

53:00 We outsource our care to entities that profit from our sickness.

The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.

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Time Stamps

00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets. 02:15 LDL cholesterol levels improved in the vegans. 03:10 LDL is not a significant risk factor for cardiovascular disease. 04:40 Triglyceride and HDL levels shifted in the wrong direction in the vegans. 04:50 Waist circumference was tracked, but not reported in study results. 07:28 Prepared meals were given for the first 4 weeks, then they had to prepare their own. 09:20 HDL decreased in the vegan dieters. 09:45 Triglycerides increased with the vegan dieters, not omnivores. 12:45 Study protein, carb, and fat levels were similar between the diets, but calories differed. 14:25 Meat intake was mostly chicken. 15:05 Meat alternatives are ultra processed.  15:30 Only 1 participant chose to remain on the vegan diet after the study.

New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline.

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Studies Mentioned:

Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021).

Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023).

Show Notes:  

00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling.

01:30 Long-term alcohol consumption can correlate with early onset dementia.

03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s.

06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain.

07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline.

08:05 Insulin resistance strongly correlates with depression.

08:30 Diabetes predisposes you to cognitive decline.

09:00 Low carb/ketogenic diet significantly improves cognition and quality of life.

11:20 Insulin plays critical roles in the health of your brain.

11:40 Under muscled people over 60 have increased risk for cognitive decline.

12:00 Dementia starts in your 30s.

Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.

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Link to Video and Show Notes: https://bit.ly/49VZpYr

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

0:00 Intro  1:30 Women falsely believe that weight training will bulk them into looking like men.  3:40 Working your glutes is the secret solution to most back problems.  5:50 Erika has a rare bone disease in her wrist.  10:55 The results of the science of progressive overload and intelligent programming feel like magic.  12:10 Strength training is glycolytic. You need carbs.  13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs.   15:30 Undereating and over-training are common.  20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better.  24:17 Creatine positively affects training and recovery.  27:30 Erika works lower body 3 days a week, occasionally 4 days a week.  32:20 Muscular endurance translates into strength.  37:40 Erika does no cardio.  39:00 When you lift weights, you are burn fat post workout.  44:10 Erika’s sciatica has disappeared since she started lifting heavy weights.  45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts.  49:10 Bands do not build you a butt.  53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy.  53:10 Men often have back problems because they do not also develop their glutes.  55:00 Belt squats are a great alternative if you have back problems.

Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details.

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Study Mentioned

Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015).

Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015).

Time Stamps

00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease.

03:10 Trans fats are problematic.

05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption.

07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality.

09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group.

11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality.

14:00 At the time dietary advice was introduced despite having no evidence to support it.

15:30 More than 600,000 people die from cardiovascular disease every year.

Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise. 

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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.

Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health. 

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Key Takeaways: 

0:00 Intro 7:15 Vitamin D bolsters your immune system.  9:50 Pediatric sleep apnea symptoms: teeth clinching and grinding at night, snoring, poor behavior, ADHD, bed wetting.  11:30 You can change the trajectory of your child’s life by understanding vitamin D3, vitamin K2, magnesium, and sulfur.  13:45 Vitamin D is one of the most important hormones in your body.  17:15 Complete sun avoidance raises your risk of melanoma.  20:40 We are made of 20 amino acids.  22:10 Hydrogen has 3 isotopes: protium, deuterium, and tritium.  28:20 The lower the deuterium in your food the healthier it is for you.  29:50 Fasting allows the mitochondria electron transport chain to create enzymes in deuterium depleted water.  30:00 Glyphosate and deuterium destroy your mitochondria’s ability to generate high levels of electron flow.   31:30 The Krebs cycle steps are a dehydration step for removing deuterium, replacing it with a hydrogen.   32:00 When your deuterium levels are high, your cells will want to replicate.  32:40 Being in the sun, intermittent fasting, and eating ketogenic/high fat quality foods depletes deuterium.  33:30 We evolved from plants.  35:10 Glyphosate poisons the soil and our gut microbiome.  35:30 Mitochondria came into existence as a light sensing bacterium which was engulfed by another bacteria.  36:10 Deuterium is twice the weight of hydrogen, so it breaks or slows the mitochondrial rotor.   40:30 Autophagy requires vitamin D to function.  45:30 Water your body produces is preferred by your body for reactions.  0:30 Deuterium-rich foods: flour, carbohydrates, starches.  52:30 Sleep apnea syndrome comes from the gut microbiome, which is regulated by vitamin D.  55:10 Ruminant meat and dairy are the foods lowest in deuterium.  59:30 The enzymes that make vitamin D active are destroyed by glyphosate.  01:03:00 Seed oils are from plants high in deuterium.

Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants. 

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Studies Mentioned:

Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021.  

Study Time Stamps:

00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population.

04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease.

05:35 Red meat does not spike glucose and insulin to the same degree as soda.

06:45 Look at the baseline characteristics of study participants.

12:55 Processed meats are generally unhealthy.

16:25 Increasing red meat consumption usually results in less body fat.

20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes.

22:25 The study was funded by an NIH grant.

22:35 Vegans and vegetarians eat the most ultra processed food.

Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes.

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Show Notes:

0:00 Intro 01:30 Michelle was a carb fueled athlete.  06:50 Vitamins and cofactors from meat are crucial for your brain.  12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation. 13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda. 16:15 Insulin stops your body from burning fat for fuel. 19:10 Start with high animal protein and high fat foods that you can afford.  24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL. 26:15 Continuous glucose monitors give real time feedback.   28:40 The national target A1C is under 7%, which is very high. 30:44 Damage is taking place with 6.5% A1C.  32:30 High protein consumption does not drive blood sugar.  34:10 Vegans and vegetarians have higher rates of mental health issues.  38:30 Nutrition drives mental health.  44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain.  55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete.  01:03:20 Carb loading is best done after your last workout before the event.  01:06:30 You need more protein as you get older.  01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.

Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research. 

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Time Stamps: 

0:00 Intro 09:00 Problems with decreased protein  19:00 Protein leverage hypothesis 01:00 Insufficient Protein  01:54 Over consuming junk food  02:34 Protein is satiating 02:51 Creatine is found in meat products 03:47 Energy expenditure is decreasing leading to obesity  05:03 Problems with protein dilution in the diet  06:15 14-day low protein diet feeding study  07:18 Protein targets

Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance.

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Study Mentioned: 

Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021).

Show Notes:

00:00 Fasting is counterproductive to preserving and building muscle.

00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary.

01:30 Insulin helps build and preserve muscle.

05:00 If you have little body fat, excessive fasting may impact lean muscle mass.

06:00 The more muscle mass you have, the higher your resting metabolic rate will be.

07:12 If you feel weaker, try decreasing your fasting and increase your exercise.

08:00 Muscle mass is inversely correlated with all-cause mortality.

08:30 Quick weight loss can include loss of lean muscle tissue.

10:45 If you are fasting, you may want to increase your protein intake.

A fascinating new study finds common biomarkers predict the odds of living to 100 years of age.

This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age.

Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM

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Show Notes:

03:00 2.7% of participants reached their 100th birthday.

03:30 Non-centenarians had double or triple the rates of common conditions.

04:00 Cardiovascular disease decreases your health span and life span.

05:30 Higher total cholesterol is associated with becoming a centenarian.

07:30 Centenarians had lower levels of blood glucose.

08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress.

10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians.

12:00 Cholesterol may be protective.

15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian.

17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol.

18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition.

24:45 ApoB to A1 ratio gives insight into lipoprotein health.

27:50 A short term cold can raise iron levels.

Early onset cancers are on the rise in young adults, yet experts claim they 'don't know what's driving the surge.' Research finds Millennials have more chronic health conditions compared to other generations, likely from early introduction of processed foods.

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Link to Studies: https://bit.ly/3sMkdAu

Tripping Over the Truth Book: https://amzn.to/3ENhbiG

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

00:00 Intro 06:94: early onset cancers in young 30:00 Rise in Cancers 1:15 Global increase 2:23 Metabolic health and cancer 3:00 Berberine and food cravings 3:50 Cancer no longer a disease of the elderly 4:15 Warburg Effect 5:11 High glucose is linked with cancer 6:35 Mainstream medicine food suggestions 7:20 Poor metabolic health and cancer 8:11 Otto Warburg 9:47 High A1C and Cancer 10:39 Glucose intake and mortality  11:15 Carbohydrate intake and cancer 12:00 Conclusions

Let's take a deep dive into protein, how much you need for your bodyweight, muscle gain, fat loss and why aging increases protein requirements.

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Link to Studies: https://bit.ly/3PmKE7r

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

00:00 Intro 0:17 Protein Deep Dive 0:22 Protein thresholds 1:04 Protein, muscle and weight loss 1:32 Strength and mortality  2:23 RDA for protein is low 3:32 Protein targets for healthy people 4:39 Pre-exercise protein 5:27 Creatine  6:43 Protein intake for all ages 7:27 Important table to consider  8:02 Over 65 need more protein  8:45 Protein timing for muscle gain  10:00 Protein around exercise  10:12 Pulse VS even distribution  12:21 Protein pulse as you get older  13:29 Pre-bed protein  15:29 Protein and diabetes 16:17 How much protein you need

A new study finds vegan dieters have higher concentrations of omega-6 fatty acids and lower quantities of health-promoting omega-3 fatty acids, including pro-resolving lipid mediators, in their cell membranes when compared to omnivores.

Resolvins are bioactive lipids made from dietary omega-3 fatty acids that help resolve inflammation.

Resolvins were not detected in the plasma of any vegan subjects, whereas nine out of twenty-four omnivores had detectable concentrations.

These new findings have important implications for heart, brain and prenatal health.

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Test your omega-3 index: https://bit.ly/3EA5ECM

Link to Studies: https://bit.ly/3sMkdAu

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

00:00 Intro 0:17 Vegan VS Omnivore health-promoting omega-3 fatty acids 0:36 Omega-3 Index 0:50 HRV in Vegan VS Omnivore 1:32 Main takeaway 2:10 Linoleic acid decreases conversion of Omega-3 3:42 Importance of your omega-3 index 4:10 HRV in vegans VS Omnivores 5:10 Omega-3 Index and HRV 6:04 Seed oils lower conversion of ALA to EPA and DHA 6:31 Main findings 7:30 ALA conversion is low 8:02 Creatine is low in vegan dieters 9:57 LISTEN TO THIS!

The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead. 

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Studies Mentioned:

Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022).

Time Stamps:

0:20 Weight Regain due to muscle loss

0:45 Prioritize muscle health with fat loss

1:47 Stimulants have side-effects

2:24 GLP-1 agonists aren’t great

3:23 Metabolic Adaptations with dieting

4:00 Brown fat activation

4:55 Lean tissue loss

6:10 Aerobic VS Resistance Training

6:23 Preventing muscle loss

7:27 This image explains all

8:15 Preventing fat gain

9:50 Brown fat activation

11:59 Consistency is key with brown fat activation

12:45 Cold plunges and heart health

After years of intensive LDL-lowering therapies heart disease is still the leading cause of death, claiming over 600,000 lives annually in the USA alone. It's time to focus more on triglycerides and metabolic health. 

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Here’s a few key takeaways: 

01:45 LDL lowering drugs do not affect triglycerides.  03:41 Triglycerides and remnant cholesterol are associated with the formation of plaque in vessels throughout your body.  05:45 Total cholesterol minus HDL minus LDL helps you determine your remnant cholesterol.  11:20 Triglyceride rich lipoproteins promote inflammation and adhesion.  12:00 High triglycerides (fasted and non-fasted) are associated with higher risk of atherosclerotic cardiovascular disease. 14:40 Increased triglyceride concentration is associated with a 37% increased risk of cardiovascular disease.

New research shows exercise is one of the most important tools for fighting off respiratory infections, including COVID-19. Here's a summary of the most recent data...

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Studies, Video and Images: https://bit.ly/3KRY2z2  

1. Torres, G., Constantinou, D., Gradidge, P., Patel, D. & Patricios, J. Exercise is the Most Important Medicine for COVID-19. Curr. Sports Med. Rep. 22, 284–289 (2023).  

2. Jimeno-Almazán, A. et al. Effects of a concurrent training, respiratory muscle exercise, and self-management recommendations on recovery from post-COVID-19 conditions: the RECOVE trial. J. Appl. Physiol. 134, 95–104 (2023).

Time Stamps:

00:00 Exercise is the most important medicine for COVID19.

02:10 Exercise reduces the severity of upper respiratory tract infections.

02:30 Exercise reduces odds of contracting COVID, being hospitalized, being in the ICU, and risk of death.

05:10 Exercise reduces inflammation.

07:30 Autophagy and mitophagy occur with every exercise session, optimizing energy production.

09:20 Exercise prevents the accumulation of exhausted T cells.

10:45 Exercise releases myokines that help the thymus gland release T cells.

11:00 T cells and B cells are mobilized in the blood by increased catecholamines during exercise, and likely cold exposure.

11:20 Natural killer cells and viral specific T cells occur with each exercise session.

12:00 Aerobic exercise mobilizes T lymphocytes, T cells, and effector cells.

13:00 Exercise exerts anti-inflammatory effects within the heart.

13:50 Stem cells from muscle are released during intense exercise.

14:35 Your frontline mucosal defense is impacted by exercise.

15:30 Myokines from exercise increase BDNF.  

Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather. 

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Show Notes:

00:00 Intro 02:00 Creatine draws water into cells.  04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities. 05:10 High intensity activities utilize creatine.  06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise. 06:45 Hydration and plasma volume improves with creatine. 08:45 Creatine was discovered in 1835 in meat.  09:00 Creatine is stored in the placenta and impacts female hormones.  12:11 Renal function is not negatively impacted by creatine. 14:00 Creatine is osmotically active and alters body fluid dynamics.  14:40 Two to 5 grams per day around exercise should be sufficient. 15:10 Creatine does not promote muscle cramps or dehydration. 16:00 It does not hinder thermal regulation. 19:30 Creatine increases intracellular, extracellular, and total body water. 20:10 Creatine is associated with increased power and output. 21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine. 21:45 Creatine may enhance the anabolic environment from resistance training. 23:00 Hair loss was indicated in one creatine study, but the cause was not explored.

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 

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Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).

Time Stamps:

00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 

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Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).

Time Stamps:

00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

Dr. Seager discusses science and best-practices with cold immersions for supporting hormonal health.

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Show Notes:  

2:25 Surprise is a basic human emotion that opens all your senses. Surprise updates your belief systems.

03:20 Complete freedom from stress is death. Stress is part of what makes us alive. There is a systemic beneficial response.

03:40 Thermal contrast is used to measure physiologic responses to stress. Adapting to this kind of stress is a measure of your resilience.

04:40 It is your beliefs about stress being harmful that cause harm to your health.

05:00 Our ancestors lived in discomfort and sought comfort. We should be seeking discomfort. Intentional discomfort with recovery makes us more resilient.

07:10 Water cold as 60 degrees will help your metabolism. Psychological resilience begins at water about 39 degrees.

09:50 HRV improves with cold exposure. Your heart rate should expand or contract to adjust to the demands of your body. HRV is a physiologic measure of your psychological resilience. It makes your heart more resilient.

11:30 Ice cold water exposure activates thermogenesis, the autonomic nervous system, and production of neurotransmitters and hormones that your body needs when your fight/flight system is on high alert.

13:10 When you come out of the ice water, you feel like superman.

14:30 Autonomic conflict theory: You will gasp. Gasp reflex activates fight/flight, increases your heart rate. If you cannot calm your breath, you may hyperventilate. A countervailing reflex is the dive reflex where you automatically shut down your breath and metabolism goes into conservation mode. It conserves oxygen and builds up carbon dioxide and slows your metabolism.

61:10 Your heart rate goes up In an ice water bath, and your liver releases glycogen into your bloodstream to fuel your muscles.

16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, it will create an autonomic conflict that may cause your heart to skip a beat. It is potentially an issue with people with arrythmia. However, there are no documented cases of heart arrythmia and cold emersion causing issues.

17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold. Hyperventilation purges the carbon dioxide from your system and can shut down the receptors that give you the urge to breathe.

18:40 Go feet first. Bathe sober. Breathe continuously.

20:25 Primary Raynaud is a complex extreme over reaction to cold. It is partly physiological and part psychological. In general, cold induces vasal restriction. To protect your core, your body changes the circulation of your blood, shutting off circulation to your fingers, toes, and limbs. It reduces heat extraction.  Secondary Raynaud is a vascular disorder caused by some other disease.

22:10 Anxiety makes a Raynaud response worse, which makes the anxiety worse.

22:25 Exposure therapy has been a successful method for overcoming primary Raynaud.

28:40 You can micro dose cold exposure. The first 15 seconds bring on an autonomic response, fight/flight. Consistency is important.

32:14 Tom brought down his PSA to 0.8 with keto and more consistent ice baths.

32:40 Testosterone goes up when a cold bath is done before exercise. Do not ice bath for recovery if you are trying to build muscle mass.

36:00 Precool (cold exposure) before exercise for peak muscle power, endurance. Precooling protects mitochondria. Testosterone response goes way up.

36:55 Cold stimulation in women raises saliva testosterone. Testosterone is the dominant sex hormone in women, but not to the same levels as men. Testosterone is important for women at all ages. Menopausal women who experience a testosterone deficiency have no FDA approved treatments.

42:40 Brown fat is an essential organ. 30% of babies’ weight is brown fat.

43:40 Without regular cold exposure, you will lose all your brown fat. By age 40, 95% of Americans have 0 detectable brown fat.

43:55 Metabolic disorders are associated with a lack of brown fat. It is a secretory organ. It makes hormones. It makes more thyroid stimulating hormone than any other thing in your body.  Thyroid and brown fat work together. If your brown fat has dissipated, there is nothing to modulate thyroid activity.  Hyper or hypothyroidism is common in people with no brown fat.

44:40 Cold exposure is a potential remedy for thyroid disorder that does not require a lifetime of RX meds.

45:00 Beiging white fat, recruits more brown fat into your body. Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order.

46:55 Everyone’s body is evolutionarily designed to expect cold exposure, exercise, and certain nutrition.

48:25 People who live in thermal neutral environments generally have a higher rate of adiposity.

49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after.

 50:10 Cold exposure remodels your fat. It changes visceral fat into subcutaneous fat. Subcutaneous fat can be benign. Visceral fat (pot belly fat) can kill you.

50:40 Electrical impedance meter is not calibrated for brown fat. Don’t worry about absolute numbers.

54:40 Eleven minutes a week is enough time to keep brown fat working.

59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory.

01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release. Your nervous system can release trauma via trembling. PTSD is unresolved stress. Trauma is when stress has no release or resolution.

01:06:55When buying an ice bath: What is its temperature? Is it grounded? The tub must be electrically connected to the earth. What kind of water treatment does it have? Ozone is the most powerful water disinfectant for cold water.

01:10:40 Tom adds Epsom salt, potassium sulfate, zinc sulfate, and he does not shower after. Magnesium is stored in your bones, not your blood. Keep chloride out of your ice bath.

Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.

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Links to Studies: https://bit.ly/3OHm024

Show Notes: 

00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.

01:30 Resistance training and consuming protein stimulates muscle protein synthesis.

02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.

02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.

05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.

08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.

09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.

11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.

12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.

13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.

15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.

16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.

Serum creatinine is an indicator of lean body mass and muscle quality, new studies find.

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Time Stamps:

00:00 Creatinine is independently associated with lean body mass, muscle strength, and muscle quality.

00:25 Serum creatinine is a marker of impaired kidney function.

00:40 Creatinine is a normal waste product of muscle metabolism.

00:50 Levels can be impacted by declining kidney function, inflammation, and blood pressure reduction medications.

01:00 Concentrations are impacted by age, sex, and body size.

01:30 Average muscle protein per kilo of body weight was higher in omnivores.

02:10 Serum creatinine is significantly lower in vegetarians.

03:00 There are statistically significant differences in hand grip strength between omnivores and vegetarians.

05:10 Creatinine levels over 1.4 mg/dl may be a marker of chronic kidney disease and poor kidney function.

06:00 Abnormal urinary creatinine to albumin ratio is a marker of kidney dysfunction.

07:05 Low serum creatinine can indicate acute illness, severe liver disease, loss of muscle mass, malnutrition, muscular dysfunction, dehydration, or sarcopenia.

07:30 Vegetarian diet, low body mass, and reduced strength are linked to low serum creatinine.

08:30 There is a correlation between quality of protein, quality of muscle tissue, and serum creatinine.

09:05 Omnivores have significantly greater dietary protein intake, serum creatinine levels, and grip strength.

09:45 Increasing protein above the RDA has beneficial effects on strength level in vegetarians.

Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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Show Notes: 

00:00 Intro 2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass.  3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss. 5:00 Diets should be paired with resistance and aerobic training. 6:00 Changes in muscle precedes fat gains.  7:30 Focus on muscle and protein intake. 9:55 Adipocyte number is set during adolescence.  10:10 Health at any size is a fallacy. 10:51 Fat cells become hypertrophied and become necrotic and die. 11:30 Excessive amounts of energy cause fat cells to become inflamed. 12:05 Overfilled fat cells spill lipids, and greatly affect your liver. 12:45 Dead fat cells cause metabolic immune debris. 14:00 Immune cells infiltrate your fat, creating inflammation. 14:45 Exercise helps prevent fat cell inflammation. 15:30 Belly fat is not benign. 15:50 Obesity causes changes in muscle tissue. 17:30 Walking builds capillary and mitochondrial density in muscles. 19:00 Leg training provides greater anabolic responses. 20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass. 21:30 Compound movements move 2 or more joints at the same time. 22:40 Combination of diet and exercise may be the most effective intervention.

Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition.

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

00:00 Intro 02:50 The phases of a menstrual cycle 03:50 Ovulation requires a rise in LH and a rise in estrogen.  04:50 The drop in progesterone causes the shedding of the uterine lining.  05:15 You are only fertile for a 6-day window.  06:00 Basal body temperature is an accurate method for tracking fertility. 10:00 An anovulatory cycle is when a woman does not ovulate.  11:10 Signs of ovulation  15:50 You have to ovulate to have a true period.  17:15 Unopposed estrogen is linked to gut issues.  19:30 Hormonal IUDs only have synthetic progestin.  22:45 Hormones influence your overall wellbeing, mood, and sense of vitality.  23:45 Going off hormonal birth control  24:45 Your brain controls your hormones and your ovaries. 27:10 Pharmaceutical substances are not hormones.  28:00 Progesterone keeps estrogen in balance. 28:15 Ovulation is about more than reproduction.  29:00 Testing hormones 38:10 Low progesterone can be caused by stress, poor nutrition, and over training.  42:40 Estrogen is anabolic and helps build and maintain muscle mass.  44:20 Post menopause 44:40 Muscle building and recovery in a cycling woman  48:50 Anti-mullerian hormone  52:00 To support hormones, prioritize consuming protein.  55:30 Adaptogens can be useful, but they are not the magic fix.

Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age.

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Link to study: https://bit.ly/3PHGxVp

References:

Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).

Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).

Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020).

Show Notes:

01:00 We may slow hair graying and hair loss by decreasing chronic inflammation.

02:00 By age 50, 50% of us will have 50% of our hair gray.

02:00 Over 1 year you lose .25% of your hair follicles.

03:00 post-menopausal women have a dramatic increase in follicle loss.

03:30 Oxidative stress can influence gray hair.

04:20 UV stress can affect the hair bulb.

04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men.

08:00 With age, hairs are reduced in diameter and experience follicle miniaturization.

08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment.

10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss.

10:55 Bone mineral density correlates with hair loss and hair graying.

11:20 Slowing senescence and purging senescent cells happen with fasting and exercise.

12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies.

13:30 Insulin resistance and PCOS can exacerbate hair loss.

14:00 Sometimes graying from environmental factors may be reversed.

14:30 52% of post-menopausal women experience hair loss.

14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle.

15:20 Lack of estrogen accelerates changes in hair follicle and skin aging.

17:45 Some shampoos can accelerate graying and hair loss.

18:35 Men with high levels of DHT, consider a ketoconazole shampoo.

Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology. 

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Show Notes:

01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.

01:47 As fat cells get older, they hold fat more tightly.

01:55 There is infiltration of immune cells within fat tissue.

02:35 Mitochondrial function decreases with aging.

03:00 Exercise purges senescent cells.

03:50 Serum DHEA decreases with age.

04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.

08:45 Reduced testosterone and DHEA effect post meal fat storage in men.

09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.

10:30 Fat tissue inflammation can be linked to reduced physical activity.

11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.

12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.

13:20 Overfilled fat cells cause muscle cells to onboard more fat.

14:00 Physical training has a huge impact on preserving muscle protein synthesis.

15:50 Exercised muscles become more sensitive to nutrients.

16:30 Increase your protein intake as you get older.

17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.

18:10 Fast twitch muscle fibers are preferentially lost with aging.

Studies show testosterone fluctuates seasonally, peaking in the summer months and declining in the winter. 

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Link to Video, Notes: https://bit.ly/3NKCXs1

Key Takeaways:

  02:35 Testosterone levels peak during August and September and decline in winter.

03:30 More sunlight and higher temperature correspond with higher testosterone.

05:15 Changes in melatonin byproducts impact testosterone.

06:05 Physical activity is a potent stimulus of testosterone production.

08:44 Chronic UV exposure, in animal models, increased levels of sex hormones and more sexual responsiveness in humans.

10:10 Tentacle tanning may work, but it needs study.

12:45 Lower disease risk and mortality in men is linked with higher testosterone.

13:00 Low fat diets decrease T in men.

14:40 Zinc, boron, vitamin D, and magnesium impact testosterone.

New data suggests the age of your face as well as your perception of aging predicts your inner, biologic age.

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Link to Show Notes & Video: https://bit.ly/the-dunedin-study

References:  

Elliott, M. L. et al. Disparities in the pace of biological aging among midlife adults of the same chronological age have implications for future frailty risk and policy. Nat Aging 1, 295–308 (2021).  

Key Takeaways:   00:00 The age of your face reflects your inner biologic age.

01:10 Negative thoughts of aging are linked with accelerated aging.

03:05 People who age faster, had significantly decreased cognitive function.

04:00 Will your future self approve of your habits of today?

04:43 Accelerated aging of your face reflects accelerated aging in your brain.

06:50 Disease states associated with acerated aging: High blood pressure, chronic kidney disease, cardiovascular disease, obesity, and loss of strength.

08:20 You can slow the aging of your face and body by changing your habits.

08:40 Reduce your feeding window.

09:30 Biologic aging impacts organs.

Age related muscle loss is accelerated by underuse, new studies find. 

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Link to study: https://bit.ly/slow-muscle-loss

Show Notes: 

0:00 Intro 0:30 As you age, you move less. 2:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity. 3:45 There is an increase in insulin resistance as you age.  6:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia. 6:50 Lean muscle loss occurs at .7 to .8%/year during your 70s.  7:30 Rate of muscle loss is greater in legs and lower extremities as you age. 8:10 Hand grip strength reflects your habits. 9:45 Increase your physical activity as you get older. 10:15 You preferentially lose fast twitch muscle fibers as you age. 13:10 Increase protein intake as you get older. 16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days. 16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.

Removing all animal foods from your diet usually causes unfavorable health consequences, studies suggest. Let's discuss ways to avoid the micronutrient deficiencies that my be present on a plant-based diet.

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Show Notes:  

01:28 Deficiencies from these diets cause hair loss (for women too), hormonal changes, skin issues, hypothyroidism, sarcopenia (muscle loss) osteoporosis, and bone fractures.

06:45 Professional medical organizations are promoting vegan and plant-based diets, despite evidence to the contrary.

09:33 There are 5x more former vegans or vegetarians than current ones.

10:00 Plant-based diets do not signify a reduction in all-cause mortality.

11:20 Linked with anxiety, neurologic dysfunction, cognitive impairment, Musculo-skeletal, and immunological issues.

12:00 Supplement with B12, zinc, omega 3 fats, selenium, iodine, and protein.

12:15 Depressive disorders are significantly more common in vegans and vegetarians.

13:30 Eating disorder occurrences are higher in vegans and vegetarians.

16:20 Humans are omnivores.

18:10 Vegans/vegetarians may be more health conscious, which overestimates the health benefits of the diet when compared to other diets.

19:20 Nose to tail eating.

22:25 Supplementing with collagen, organic bone meal, omega 3 fats, and glycosaminoglycan chondroitin may be helpful.

22:50 Processed, overcooked, or burned meat is harmful.

23:20 Fermented foods are more digestible.

25:30 The scientists promote a plant forward omnivorous diet.

Zinc is an essential mineral involved in over 200 enzymatic reactions. Science shows it may help support hormonal health in men.

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Time Stamps:  

00:30 Zinc supplementation can increase Testosterone levels.

01:55 Zinc is an essential nutrient that plays many roles.

02:10 Testosterone is an androgen that plays many roles.

02:35 Zinc deficiency leads to structural changes within testicles and impairs testosterone synthesis.

04:00 The conversion of testosterone to its active form requires 5 alpha reductase, which is dependent upon zinc.

04:30 Zinc deficiency may lead to decreased male hormone receptor activity.

05:30 Mike recommends zinc bisglycinate chelate bound to glycine.

07:30 Zinc is lost in sweat and ejaculate.

09:30 Consider your zinc-copper ratio.

09:58 Low testosterone increases risk of cardiovascular disease, depression, cerebral vascular disease, insulin resistance, and increased belly fat.

Charles Poliquin shares key insights from his four decades of experience training elite athletes and Olympians. 

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Show Notes

0:00 Intro 4:19 To win the war on fat, you need to win the insulin war. 5:43 Athletes’ Alzheimer’s propensity 6:19 Profound benefits of strength training 7:39 You don’t need carbs.  8:41 Risk/benefit of peptides like SARMs (Selective Androgen Receptor Modulator) 10:12 The beneficial hormonal influence of doing squats 11:30 DHEA Sulfate, the mother of all androgens 13:50 DHEA for women 15:37 The best anabolic agent is sleep. 17:03 Screen time affects androgens, sleep, weight gain, fitness, and information retention. 21:50 Carbohydrates are not for everyone. 26:20 Managing stress hormones with carbohydrates  26:40 Meat, wild and domestic, sources of protein 29:06 Meal timing and frequency 31:13 Athletic performance with intermittent fasting and protein/fat consumption  35:39 Regular blood work is a lie detector. 39:18 Leucine and branch chain amino acids for hypertrophy 42:08 Fish oil for weight loss 44:26 GLA (Gamma-linolenic acid), the healthy Omega 6 45:05 Periodization for burning fat and building muscle 51:23 Mindset and quality over quantity 59:55 Charles’ morning routine 01:04:04 Charles’ favorite nutrients/foods are brain-ready carnitine, curcumin and water buffalo. 01:05:54 Charles’ elevator pitch would be to ban soda and look to the Finns for education reform.

Remnant lipoproteins are being recognized as a better proxy for metabolic health.  

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00:00 Remnant cholesterol is an atherogenic lipid. 01:10 Remnant cholesterol is linked with metabolic dysfunction. 02:10 Remnant cholesterol is a good assessment for non-alcoholic fatty liver disease, diabetes, hypertension, chronic kidney disease, and atherosclerosis diseases.  02:27 Total cholesterol – HDL – LDL = Remnant Cholesterol. 07:45 Remnant cholesterol levels, with high accuracy, identify metabolic syndrome. 08:50 Remnant cholesterol is a measure of the triglyceride enriched atherogenic lipoprotein.  10:00 Industrialized seed oils increase the propensity of your atherogenic lipoproteins to become oxidized. 10:50 Women have a higher risk of metabolic syndrome related to remnant cholesterol. 11:50 Older women have significantly higher bodyfat percentage, worse lipid profiles, and worse lipid metabolism then men and younger women. 13:30 Skeletal muscle is important to metabolic health. 14:40 Menopausal bioidentical HRT reduces the risk of a number of diseases.

Record numbers of young women are experiencing early menopause, also known as Premature Ovarian Failure, in their 20s and 30s. Here's the science and details you should know.

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Time Stamps:

00:00 Young women in their 20s and teen girls are going through menopause, premature ovarian insufficiency.

00:37 Nearly 11% of women in North America go through POI.

01:45 POI is a symptom of endocrine disrupting chemical exposure, poor metabolic health, and malnutrition.

03:45 Long-term health issues are caused by low estrogen, progesterone and testosterone.

04:50 Early symptoms

05:30 Indicators: elevated FSH, between 25 IU and 40 IU, and low AMH, below 3.5 picomoles/liter.

06:24 Exposure to certain environmental chemicals compromise reproductive health in women.

10:35 POI is ovarian failure, not early menopause.

Heart disease and cancer have long held the top two causes of death, 2022, 2021 and 2020 were no different, new data suggests. According to the CDC’s recently released 2022 figures, these two health conditions claimed a combined 7 times more lives than COVID-19 in 2022. 

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Link to video review and notes: https://bit.ly/top-cause-of-death-2022

References:

Ahmad, F. B., Cisewski, J. A. & Anderson, R. N. Provisional Mortality Data — United States, 2021. Morbidity Mortal Wkly Rep 71, 597–600 (2022).

Hormonal birth control is linked with altered mood states, including anxiety and depression as well as exaggerated responses to stress.  Sponsored Message:

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Time Stamps: 

00:00 Altered mood states are linked with hormonal birth control.

00:50 IUD’s, other than copper, contain progestins and some have estrogens.

02:00 Elevated depression and stress scores, elevated CRP, and plasma cortisol, are found from hormonal birth control.

04:00 Exaggerated basal neuroendocrine and inflammatory profiles are found with hormonal contraceptive users.

04:20 Hormone users had double the amount of cortisol compared to non-users.

04:40 Synthetic progestins and estrogens are not the same as biologically identical progesterone and estradiol.

07:20 Depression increases your risk from dying from all causes, particularly from cardiovascular disease.

07:45 Neurotransmitter GABA is sensitive to changes in progesterone.

10:50 Neuroactive steroid hormones and the HPAG axis are altered with synthetic hormonal contraceptives.

13:10 History of psychiatric illness increases likelihood of poor mental health while using hormonal contraception.

14:30 Explore birth control alternatives.

Studies Mentioned:

1.Skovlund, C. W., Mørch, L. S., Kessing, L. V. & Lidegaard, Ø. Association of Hormonal Contraception With Depression. Jama Psychiat73, 1154 (2016).

2.Lewis, C. A. et al. Effects of Hormonal Contraceptives on Mood: A Focus on Emotion Recognition and Reactivity, Reward Processing, and Stress Response. Curr Psychiat Rep 21, 115 (2019).

3.Elsayed, M. et al. The potential association between psychiatric symptoms and the use of levonorgestrel intrauterine devices (LNG-IUDs): A systematic review. World J Biological Psychiatry 1–19 (2022) doi:10.1080/15622975.2022.2145354.

4.Raeder, F. et al. Do oral contraceptives modulate the effects of stress induction on one-session exposure efficacy and generalization in women? Psychopharmacology 240, 1075–1089 (2023).

5.Lacasse, J. M., Ismail, N. & Tronson, N. C. Editorial overview: Hormonal contraceptives and the brain: A call for translational research. Front Neuroendocrin 69, 101063 (2023).

6.Martell, S., Marini, C., Kondas, C. A. & Deutch, A. B. Psychological side effects of hormonal contraception: a disconnect between patients and providers. Contracept Reproductive Medicine 8, 9 (2023).

7.Zettermark, S. et al. Population heterogeneity in associations between hormonal contraception and antidepressant use in Sweden: a prospective cohort study applying intersectional multilevel analysis of individual heterogeneity and discriminatory accuracy (MAIHDA). Bmj Open 11, e049553 (2021).

Dr. Staci Whitman, DDS discusses the importance of nose breathing, harms linked with fluoride in water and ways to support airway health for your whole body.

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Detailed Show Notes: https://bit.ly/3LvGoBW

Time Stamps:

0:00 Intro 3:48 Up to 90% of children have some dysregulated breathing.  5:45 We aren’t chewing enough.  6:40 Breastfeeding creates optimal craniofacial respiratory development. How your face and jaw grow effects how you breathe.  7:40 Our jaws are shrinking. 8:00 Not getting deep Stage 3 sleep  8:25 If your child is showing behavioral issues, have an airway and sleep screening done.  11:00 Your tongue position  12:05 Orthodontics can start at age 2 or 3 to change growth patterns. 16:04 Chronic mouth breathing in adults has far reaching impacts.  17:44 Any amount of snoring is abnormal.  19:50 Use a sleep tracker. 20:30 Observe your child sleeping. 22:15 You can see sleep deprivation in children’s faces.  23:50 Fluoride is a neurotoxin.   28:13 Hydroxyapatite is effective for re-mineralizing your teeth.  30:45 Cavities are a bacterial infection.  39:00 Your oral microbiome feeds your gut microbiome.  41:30 Mouth is a gateway into your body.  42:25 Oral health impacts: Alzheimer’s, erectile dysfunction, fertility in both men and women.   47:35 There are oral microbiome tests. 48:40 Ozone helps with periodontal disease, gum disease, and cavities.  51:52 A baking soda rinse will neutralize acids and can help with candida.  55:00 Children whose mothers were vegetarian or vegan while pregnant will likely have under-mineralized enamel and deficiencies.   58:10 Tongue scraping  59:05 Floss.  59:25 Leaky gums  01:04:27 Bentonite clay benefits remineralization and your microbiome.  01:09:10 Start flossing kid’s teeth at about 2 or 2 ½.

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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Connect with Alexis: https://www.instagram.com/dralexisjazmyn/?hl=en

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%.