Mastering Nutrition

Should you be more concerned about overall fat intake or saturated fat intake with familial hypercholesterolemia? Question: "I have familial hypercholesterolemia, as well as a mutation in my Lp(a). I listened to your 2016 podcast regarding FH and have implemented a low-fat diet and am in the process of fixing thyroid issues. My question is, can you please further explain whether I should be more concerned about overall fat or saturated fat intake?" To be clear, I am not treating anyone here. I am not a medical practitioner, so I am not treating the disease of familial hypercholesterolemia and this is just educational in nature. As a general principle, if I'm thinking about familial hypercholesterolemia — I would be thinking more about saturated fat, with that said, I would be testing it. First it depends on the specific saturated fatty acid, but saturated fat relative to other fats raises cholesterol levels. There are people that dispute that, but the data is super clear. This does not mean that everyone should lower their saturated fat intake because most people can probably accommodate that, right? Most people have a working system to regulate their cholesterol levels. The thing is with the familial hypercholesterolemia, that system is broken, so you become hypersensitive to all the things that do have some effect. You will be hypersensitive to the fact that saturated fat raises cholesterol levels more so than other fats do — but I think it's more to the root of the problem, based on how these things regulate LDL receptor activity, which is what clears cholesterol from your blood and which is what is broken in familial hypercholesterolemia. I think a lower-fat, higher-carbohydrate diet is more relevant to the root mechanism. How do you test this? So, standard lipid panels are dirt cheap, and it is not hard to convince your doctor to order them. You don't need to get fancy. You don't need the NMR and all that other stuff. I'm not saying it doesn't have its place, but if you want to do dietary tests to see what are the big factors affecting you, you just run these standard tests every couple of months and you pick a diet to go on and stay on it for 4-8 weeks and then see what the results are. So, you do the low-fat diet where most of your fat comes from coconut, which is the Kitavan diet, where they don't have heart disease. You can try that for 4 or 8 weeks, and then look at your cholesterol levels. Next you do the low-fat diet where most of your fat comes from olive oil, which is a more of a Mediterranean approach. You can try that and see what that does to your cholesterol levels. You tailor your diet to your own response — because I can predict what will generally happen, but the individual person is going to have so many different genetic and other factors, that influence what they're responsive to that they just need to test it out. This Q&A can also be found as part of a much longer episode, here:https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/ If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

How would you address normal TSH, but low T4? Well, the first thing I'd do is I'd look at your T3. For those of you who aren't familiar with thyroid hormones, TSH tells your thyroid to make thyroid hormone. T4 is the precursor. T3 is the active hormone. If your TSH is normal, that means that your pituitary is receiving the proper messages from your thyroid gland. But if your T4 is low I would ask; is your T3 normal or high? If your T3 is high, then you're probably just converting it very rapidly. If your T3 is low — then even though your pituitary appears to be receiving the right signals, you're not making enough thyroid hormone. In fact, it would become unclear whether your pituitary is actually making the right signal because if your T4 and your T3 are low, your TSH should be high because your pituitary should be saying, "wait a second, T4 and T3 are low, so I need to make more of the message, TSH, to tell the thyroid gland to kick into gear." If T4 and T3 are both on the lowish side and the TSH is normal. I would then look to the pituitary. In terms of nutritional issues, I think the big things that you're looking at are calories, carbohydrate, and body fat — because the pituitary is overwhelmingly asking the question, do I have enough energy in the short term and the long term to engage in the health-promoting, long-term investments that thyroid hormone governs? Those are many, like all the biological peacocking, like making nice hair, and making nice skin, and making things look nice. It's also protecting your tissues from damage. Then the big, thing is if you're in the right age bracket, is fertility. So, if your pituitary is not making as much TSH as it should, then that's basically saying your brain perceives that you don't have enough energy on hand, and that means either your body fat's too low, your calories are too low, or your carbs are too low — because those are the big signals that your brain is going to use. As mentioned int the Nutrition in Neuroscience series that I did all of these releasing hormones that govern the endocrine system require copper, vitamin C, zinc, and glycine. So bottom line is; look at is body fat, calories, and carbs. But the next layer to peel back would be; vitamin C and copper especially, and zinc and glycine in the background. This Q&A can also be found as part of a much longer episode, here:https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/ If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

"What do you think is the best clinical way to monitor COMT function if you have already tested for SNPs?" One way you can look at it is through the DUTCH test — which is at dutchtest.com — it's a dried urine hormone testing platform, they have a methylation index that is based on the methylation of estrogen. For example; the main significance of COMT, is related to long-term risk of estrogen-related cancers. Acute symptoms are primarily going to manifest in the brain in the relation between COMT and dopamine. The higher your COMT activity, the more flexible your brain. The lower your COMT activity, the more rigid your brain. If your nutrition is straight and you don't have a psychological disorder, that's just a personality trait. They call this the worrier/warrior, phenotype. High COMT activity; you don't worry as much, like a warrior who picks his battles, wins, and repeats. There is nothing to worry about, the only concern is victory. If you are a low COMT activity; you're not a warrior, you're a worrier. You think about all the possible ways something could go wrong. Instead of moving forward with an image of invincibility, you struggle to move at all, like a deer in the headlights. But that's the extremes. Within most of the population, it's just a personality trait. So, you really look at, how is your mind operating? If your mind is getting stuck on stuff, low COMT. If your mind is racing around to different things, high COMT. If that's just your personality, don't worry about it. But if it's starting to interfere with your life, then that's where it matters. Low COMT, focus on methyl donors: B12, folate, choline, betaine, some of the other assisting B vitamins. High COMT, focus on methyl buffers: Glycine. This Q&A can also be found as part of a much longer episode, here: https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/ Access the show notes, transcript, and comments here.

Supplements that may lower anxiety at night and improve heart rate variability during sleep I don't know enough about the HRV, the heart rate variability, to comment on improving that specifically. Heart rate variability is largely related to recovery from stress. So, I know the Oura ring tracks heart rate variability during sleep. The main application that I'm familiar with HRV for is recovery from stress, especially from exercise. So anything that supports recovery — mainly is rest, is going to support that. Getting enough carbohydrates to support your high-intensity exercise is going to be another thing. In general, nutrient density across the board is going to be supportive of recovery, and enough calories. Now, lower anxiety at night before or during sleep I think is a whole different story. You might have anxiety because you have not recovered well from your exercise. Maybe your cortisol is running high. But it could be for totally different reasons, and that's a giant can of worms that I don't think really can be unpacked in an umbrella answer. I think that's kind of something that needs to be very individualized because it requires 10, or 15, or 20 follow-up questions. But some of the first things that I would think about would be what are you doing to psychologically wind down? The fact is that this is not all about nutrition. It's not all about light hygiene. It's also about psychology. So, is your anxiety at night driven by overthinking? If so, what are you overthinking about? You may need to start a psychological wind down routine if this is your issue. And then, there are so many other potential causes of anxiety that you really have to address it on a case-by-case basis, but those are the top things that I think about. This Q&A can also be found as part of a much longer episode, here: https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/ If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a Access the show notes, transcript, and comments here.

Nutritional causes of low white blood cells and possible solutions? The absolute first thing that I would always think of when I see low white blood cells is copper. So, generally copper deficiency at its most sensitive is going to cause neutropenia; which is low neutrophils, but it can cause low white blood cells across the board. I'm not saying there aren't other things, but that's going to be the number one thing that I jump to first when looking for low white blood cells. Solutions, well, I'm not going to assuming it's copper. What I'm going to say is, do we have copper here? So, the first thing is testing serum copper, or serum ceruloplasmin. Which are the two most important markers of copper status. Is the individual eating copper-rich foods? Top Tier: Liver, oysters, shitake mushrooms, spirulina, and cocoa powder. Second Tier: All other organ meats other than liver, all other mushrooms besides shitake, all other shellfish besides oysters. Third Tier: Legumes, and potatoes. First I want to know if they are eating any of the top two tier copper-rich foods. If the answer is no, then I'm not going to wait on the serum copper and serum ceruloplasmin. I would suggest increasing the copper-rich foods because there is absolutely no harm in modifying the foods you eat to ensure you're getting some in there. You don't really need the testing to do that. But I would definitely get the testing before I would start doing any bigger interventions than that. For example, I'm not going to start that person on a copper supplement if I don't have good data backing up copper deficiency. This Q&A can also be found as part of a much longer episode, here: https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/ If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a Access the show notes, transcript, and comments here.

So, deep sleep is, primarily what's going on in deep sleep is that all of your biogenic amines, which are most of the neurotransmitters that you make from protein with the possible except — like depending on how you classify it, you could say ultimately you make melatonin from protein, but it's not a biogenic amine. Biogenic amines, which are the catecholamines — all are basically shut off. They're probably not zero, zero, but they're almost zero during sleep. Acetylcholine is also shut down during deep sleep, but it pops up during REM sleep. I really don't think this is a supplement issue. First of all, you definitely don't want to be taking anything that has acetylcholinesterase inhibitors at night. Non-organic foods have pesticides that are acetylcholinesterase inhibitors. I don't know if that's relevant here dose-wise. Things that improve cognitive function are often acetylcholinesterase inhibitors. So, gingko biloba is one. I wouldn't take that at night. There are drugs that treat neurological problems, especially Alzheimer's, that are acetylcholinesterase inhibitors; I wouldn't take those at night. I'm on the fence about whether you should take choline at night. I think it's most likely fine to eat eggs at night. If you're taking something like alpha-GPC; I'm not sure. You might want to avoid that at night if you find, particularly if you find that when you're tracking your sleep with an Oura ring your REM is higher than normal and your deep sleep is lower than normal. But other than that — I would say that methylation support is very important to help lower some of the important biogenic amines. Histamine, for example, is primarily gotten rid of with methylation in the brain and if your histamine levels are high during the day, it might cause anxiety during the night and that could interfere with your deep sleep. Electrolytes are also super important. Calcium, magnesium, salt and potassium. All these things you need to get straight in order for your sleep cycle to be working right. If your cortisol is high at night or other factors of anxiety are high at night you might want a targeted supplement there, like phosphatidylserine — the evidence is conflicting, but has been used to lower the stress response. I don't think it's a blanket answer to that question. I think it's like figuring out what's the cause of the low deep sleep and working from there. Access the show notes, transcript, and comments here.

On May 25, members of the CMJ Masterpass joined me, Chad Macias, Danny Lennon, and Alex Leaf in a live Zoom meeting to ask us anything about sports nutrition, and here's the full recording! We talk about things like: Is there a risk of depleting histidine with beta-alanine supplementation? What's the best form of fuel to use during a workout? Candy, or something else? Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? Is AMPK the primary regulator of mitochondrial biogenesis in muscle, and does it matter? Can riboflavin help with exercise performance? Why the post-workout anabolic window DOES matter, and why you should NOT eat too much protein BEFORE lifting. Take BCAAs, or just eat protein? Should athletes cycle caffeine, and does it matter if they are fast or slow oxidizers? Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? Transdermal carnosine (Lactigo) for fibromyalgia, the role of glutamate and neurotoxicity in fibromyalgia and delayed-onset muscle soreness (DOMS), and my own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. Maximizing muscle growth and optimizing performance on a low-protein diet. Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine), especially the purpose of increasing exercise tolerance. How important are refeeds for dieters? Carbohydrate periodization for endurance athletes? Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response? Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly? For muscle growth, what generally applies to everyone? All this and much more! If you'd like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." In this episode, you will find all of the following and more: 02:54 Is there a risk of depleting histidine with beta-alanine supplementation? 08:40 What's the best form of fuel to use during a workout. Candy, or something else? 19:17 Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting? 22:55 Is AMPK the primary regulator of mitochondrial biogenesis in muscle or are there other important pathways that need to be considered and which can be targeted by nutrition in addition to endurance training? 28:43 Can riboflavin help with exercise performance? 39:30 Why the post-workout anabolic window DOES matter. 44:26 Does the form of HMB matter? 49:07 Why you should NOT eat too much protein BEFORE lifting. 54:34 Take BCAAs, or just eat protein? 59:13 Summarizing the things that help with muscle growth. 1:00:28 How should caffeine be cycled if being used to enhance weightlifting performance and/or weight loss? Is there a difference for fast or slow metabolizers of caffeine? 1:04:25 More on caffeine 1:09:30 Caffeine for weightlifters 1:14:30 Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow? 1:20:42 Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology? 1:24:34 Transdermal carnosine (Lactigo) for fibromyalgia. My own experience with using high blood glutamate to identify how acidity was wrecking me after workouts. 1:30:04 The role of extracellular glutamate and neurotoxicity driving DOMS and fibromyalgia. 1:31:46 Recommendations for maximizing muscle growth and optimizing performance on a low-protein diet. 1:41:59 Best time to take Tru Niagen (nicotinamide riboside)

On May 10, members of the CMJ Masterpass joined me and Dr. Carrie Jones in a live Zoom meeting to ask us anything about hormones, and here's the full recording! We talk about things like: What time of day is best to take T4 and/or T3? How to use pregnenolone to manage perimenopausal insomnia? Is insomnia different between people who are and aren't on HRT? Estrogen's effect on the kynurenine pathway could be keeping you up at night. What about men with high estrogen? Over-the-counter supplements to lower SHBG and increased free testosterone? Mycotoxins Iodine, fatigue, and "detox" reactions. Loss of libido and sexual sensation with the LEEP procedure: could progesterone and vitamin E help? What else? Should I be on testosterone replacement therapy? Supporting hormones with nutrition. Why is early morning waking a characteristic symptom of depression and what other conditions have early waking as a symptom? Causes for night sweats in men? Nutritional advice for breast cancer prevention, and the HRT question. Water retention near menstruation. Why would a woman have no cycle? Why would a woman have an anovulatory cycle? What can be done to reverse hypothyroidism other than taking thyroid hormone? All this and much more! If you'd like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode, you will find all of the following and more: 04:20 Introduction 07:55 Guidance on what time of day it is best to take T4 and/or T3? 10:37 The use of pregnenolone to manage perimenopausal symptoms, particularly insomnia 12:30 Insomnia is different between people who are and aren't on HRT? 14:15 Estrogen and kynurenine pathway 19:02 Aromatizing in Men 21:40 Over-the-counter supplements to lower SHBG and increased free T, boron, zinc, various herbs 24:20 Discussion about Mycotoxin. 28:48 Discussions in Iodine and mild fatigue and detox. 35:14 Discussion on soft tissue calcification. 40:40 Discussion on LEEP Procedure 45:53 Discussion on testosterone 54:30 Suggestions on supplements to assist with delayed onset muscle soreness. 55:48 How does the body make hormones and what nutrients and foods do they need to do this? 59:29 Know more about hormone production. 1:09:00 Why is early morning waking a characteristic symptom of depression and what other conditions have imbalances of early waking as a symptom? 1:17:00 When should you consider increasing progesterone or estrogen. 1:20:30 Causes for night sweats in men. 1:25:00 Dietary nutritional advice for breast cancer prevention, macronutrient ratios, micronutrient intakes, et cetera. Also any thoughts on risks and benefits of HRT in perimenopause relative to breast cancer risk? 1:28:29 Discussions on Methylation 1:34:35 Struggles with water retention around period. 1:39:23 Why would a woman have no cycle? Why would a woman have an anovulatory cycle? 1:45:02 What can be done to reverse hypothyroidism other than taking thyroid medicine? Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/067-ask-us-anything-about-hormones

This is part 2 of the pantothenic acid Mastering Nutrition podcast. Pantothenate is also known as vitamin B5! It supports your mood, mental health, skin clarity, energy, sleep, and comfort. Alex Leaf and I team up again, this time to how to get B5 from foods and supplements, and how to know when you're getting enough. When you aren't getting enough, you may suffer from fatigue, apathy, discomfort, uneasiness, or pain. You may get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse may get higher than you'd expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. The best test for measuring B5 status is urinary pantothenic acid. Currently, the only place I know where to get this is the Great Plains OAT test. Hopefully someone will offer it as a standalone. Blood tests are not very useful. 😔 Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day. ❗❗❗There aren't ANY supplements on the market that have the major forms of B5 found in food. There is good reason to think that food B5 is superior to supplements such as pantothenic acid and pantethine.❗❗❗ I recommend shooting for 10 milligrams per day from food, and then supplementing more when necessary: 2 heaping tablespoons of unfortified nutritional yeast gives you 10 mg. 2 100-gram servings of roasted sunflower seeds or the livers of chicken, beef, lamb, or veal will give you this, but I recommend limiting liver to two servings per week. 3 100-gram servings of gjetost cheese, black and red caviar, kidney from lamb imported from New Zealand, pork liver (and most products made from it), shiitake mushrooms, or canned grape leaves will do the trick. Most fresh cuts of muscle meat give you enough in somewhere between 3-5 100-gram servings, though some require up to four pounds and the data is pretty messy. Five 100-gram servings of any of the following will work: eggs, duck, goose, emu, fresh salmon or trout, raw avocado, canned chilli, peanuts, peanut butter, cashews, white or portabella mushrooms, liver pate (limit to 5 servings per week), giiblets or heart from chicken or turkey, beef thymus or heart, pork kidney or brain, or lamb brain. The following can give you enough if you eat four pounds of them: whole grains, most natural dairy products besides butter, most seafood that isn't canned, most beans that aren't canned, raw coconut, most nuts and seeds, and most processed meats. Here are a few reasons to supplement: One gram of pantothenic acid from sodium or calcium pantothenate has been used for rheumatoid arthritis, and 2-10 grams per day have been used for acne. In acne, a topical cream containing dexpanthenol (a cream-soluble form of B5, the cream usually marketed as wound-healing cream) is combined with the oral dose. 300 mg pantethine 3 times per day lowers cholesterol. These doses appear extremely safe, with only a very small proportion of people experiencing minor side effects even at these very high doses. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." More details in this huge podcast! Listen in below! In this episode, you will find all of the following and more: 01:14 Recap of Part 1 06:39 Cliff Notes 14:51 The case for why urinary pantothenic acid is the only legitimate marker of nutritional status and why blood concentration is not a useful marker 28:23 How the Adequate Intake for pantothenic acid was established 29:42 The idea of pantothenic acid balance and comparing it to nitrogen balance 41:38 What I think the recommended pantothenic acid intake should be 45:06 The effect of different forms of food processing on loss of B5 from foods 50:21 Dietary sources of B5, divided into five tiers 54:11 The contribution of the gastrointestinal microbiome to B5 status 01:06:12 Caus

On March 8, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here's the full recording! We talk about things like: What to do if zinc causes nausea? When on a ketogenic diet, it is a problem if ketones are going up to 5 to 6 millimoles per liter? What if I'm on a ketogenic diet, and I can't get my ketone levels up higher than 1 millimole per liter when my primary reason for being on the ketogenic diet is that I'm trying to control blood glucose better? Advice for what to do after suffering a transient ischemic attack. Nutrients important for neuroregeneration. What causes sinus congestion, and what can help? Nutrition for children with ADHD. Nutritional recommendations for MTR and MTRR polymorphisms. Why the main problem with hyperglycemia is not glucose but rather advanced glycation end products, and why the main determinant of advanced glycation end products is low insulin signaling. Does the difference between cyanocobalamin, hydroxocobalamin, and methylcobalamin matter, and does the difference between sublingual, oral, and intramuscular injection matter? Could fat malabsorption be driven by genetic polymorphisms that lower activity the PEMT enzyme? And could fat malabsorption in general be causing not only mineral deficiencies but also hyperabsorption of oxalate from foods? Why am I always sneezing first thing in the morning? What if I cannot get my ferritin up and supplementing iron actually raises my serum iron well above the normal range? A rant on why many people use "MTHFR" to slap a label on their health problems. All this and much more! If you'd like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode, you will find all of the following and more: 00:43 Cliff Notes 11:13 Introduction 13:23 Should blacks and whites have different normal ranges for their HDL cholesterol? And general principles we should keep in mind when thinking about interracial differences or differences between groups. 17:24 Are there any solutions to getting nauseated from zinc supplements even at low doses and even when the zinc comes as oysters? 22:35 When on a ketogenic diet, it is a problem if ketones are going up to 5 to 6 millimoles per liter? 26:17 Advice for what to do after suffering a transient ischemic attack 35:57 Nutrients important for neuroregeneration 39:26 What causes sinus congestion, and what can help? 42:36 Do MTHFR polymorphisms other than the famous C677T and A1298C matter at all? 44:54 Nutrition for children with ADHD 57:07 How to address orthostatic hypotension 58:53 Nutritional recommendations for MTR and MTRR polymorphisms 01:10:54 Do you know anything about the value of lithium for ADHD? 01:11:08 Information

Got any strange, unresolved health problems? 🤭 High-dose riboflavin might help! MIGHT. 😬 This episode is a shot in the dark, but covers how high-dose riboflavin could help with a lot of mystery issues. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Exercise and Dieting Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/18/exercise-dieting-make-need-riboflavin How to Get Enough Riboflavin From Food https://chrismasterjohnphd.com/lite-videos/2019/06/20/7774 The Best Blood Test for Riboflavin https://chrismasterjohnphd.com/blog/2019/06/25/best-blood-test-riboflavin Riboflavin Supplements: Free B2 Is Better Than FMN or Riboflavin 5'-Phosphate https://chrismasterjohnphd.com/2019/06/18 Riboflavin for Iron-Deficiency Anemia https://chrismasterjohnphd.com/lite-videos/2019/07/02/riboflavin-iron-deficiency-anemia High-Dose Riboflavin for Migraines https://chrismasterjohnphd.com/lite-videos/2019/07/04/high-dose-riboflavin-migraines Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Got migraines? 😣 You may need a LOT of riboflavin! 😮 This episode covers what dose to use, and how to time the dosing. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Exercise and Dieting Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/18/exercise-dieting-make-need-riboflavin How to Get Enough Riboflavin From Food https://chrismasterjohnphd.com/lite-videos/2019/06/20/7774 The Best Blood Test for Riboflavin https://chrismasterjohnphd.com/blog/2019/06/25/best-blood-test-riboflavin Riboflavin Supplements: Free B2 Is Better Than FMN or Riboflavin 5'-Phosphate https://chrismasterjohnphd.com/2019/06/18 Riboflavin for Iron-Deficiency Anemia https://chrismasterjohnphd.com/lite-videos/2019/07/02/riboflavin-iron-deficiency-anemia Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Got anemia? 🙋🏽🙋🏼‍🙋‍♀️🙋🏿‍♀️ You may need more riboflavin! 😮 This episode covers how to know if your iron-deficiency anemia could be helped by riboflavin, and what to do about it using food and supplements. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Exercise and Dieting Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/18/exercise-dieting-make-need-riboflavin How to Get Enough Riboflavin From Food https://chrismasterjohnphd.com/lite-videos/2019/06/20/7774 The Best Blood Test for Riboflavin https://chrismasterjohnphd.com/blog/2019/06/25/best-blood-test-riboflavin Riboflavin Supplements: Free B2 Is Better Than FMN or Riboflavin 5'-Phosphate https://chrismasterjohnphd.com/2019/06/18 Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

What's the best riboflavin supplement? 🤷‍♂️ For years I thought it was riboflavin 5'-phosphate, also known as flavin mononucleotide (FMN). In this episode, I explain why I know believe it is plain old riboflavin. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Exercise and Dieting Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/18/exercise-dieting-make-need-riboflavin How to Get Enough Riboflavin From Food https://chrismasterjohnphd.com/lite-videos/2019/06/20/7774 The Best Blood Test for Riboflavin https://chrismasterjohnphd.com/blog/2019/06/25/best-blood-test-riboflavin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

This episode covers the best blood test to use for assessing riboflavin status. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Here's how to get RIBOFLAVIN from FOOD. 🍲 😋 This episode covers how to figure out how much you need, and which foods to get it from. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Exercise and Dieting Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/18/exercise-dieting-make-need-riboflavin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Pantothenic acid is vitamin B5. You use it to make coenzyme A, a molecule that is central to energy metabolism, most famous for forming acetyl CoA, which lies at the intersection of all anabolic (building up) and catabolic (breaking down) reactions. Alex Leaf and I team up again, this time to tackle B5. This is what happens when you don't have enough: You get fatigue apathy, discomfort, uneasiness, or pain. You get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse gets higher than you'd expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up. Much of this can be explained by pantothenic acid's role in working all of this magic: We use it break down fat, protein, and carbohydrate for energy. We use it to synthesize fatty acids, ketones, and cholesterol. We use it to synthesize all of the steroid hormones, including the sex hormones, the glucocorticoids that regulate blood sugar, and the mineralcorticoids that regulate electrolyte balance and blood pressure. We use it to regulate our use of iron properly, including preventing its accumulation in the brain, where it can cause neurological damage. We use it to make melatonin, which tells our body it's time to sleep. We use it to make acetylcholine, a neurotransmitter involved in learning, memory, and cognitive performance during periods of sustained, focused attention. We use it to make mucin, which lubricates the eyes, ears, nose, mouth, vagina, penis, and internal organs. We use it to regulate the fasting/feeding cycle by flipping on the genes for autophagy during fasting and flipping on the genes for repair and antioxidant defense during feeding. We use it for quite a few other things too, like the detoxification of some drugs; the synthesis of hemoglobin to prevent anemia; switching on the urea cycle to help us burn protein for energy cleanly; using folate to synthesize DNA, all the major vitamin-derived carriers in the system of energy metabolism, and glycine, an amino acid that acts as a calming, sleep-promoting neurotransmitter, stabilizes blood sugar, and supports collagen synthesis to make your bones strong and your skin smooth. Burning fat only requires 20% more B5 than burning carbs, which is small compared to how these macros affect riboflavin requirements, However, under conditions of stress you can burn carbohydrate without any B5 at all and you cannot do that with fat. In mice with severe deficiencies of coenzyme A, ketogenic diets dramatically worsen the neurological effects of deficiency. Although pantothenic acid is named for its presence everywhere and in everything using the Greek word "pantos," and the common dogma is that no one is deficient, Alex and I make the case in this two-part podcast that suboptimal pantothenic acid status might just be the norm. And the crazy thing? Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day. Plus, why the FOOD forms might be superior to anything you can get in any supplements on the market. In part 2, to be released on July 5, we'll cover how to get pantothenic acid in foods, blood tests, and supplements. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral In this episode you will find all of the following and more: 00:37 Cliff Notes 14:02 Symptoms of experimentally induced pantothenic acid deficiency 15:57 It is thought that pantothenic acid deficiency doesn't occur naturally. 18:59 Experiments inducing pantothenic acid deficiency 26:06 Signs and symptoms of suboptimal pantothenic acid status 26:54 Is there pantothenic acid toxicity? 30:52 Hypothetical problems of taking high doses of pantothenic acid 31:53 What pantothenic acid is 35:28 Comparisons to niacin and riboflavin 37:14 Roles of coenzyme A 46:02 Roles of 4'-phosphopantetheine 48:12 Burning fat requires 20% more vitamin B5 than burning carbohydrate; and why in the context of severe deficiency of B5 or impairment in the metabolism of B5 a high-fat diet could have devastating consequences. 53:09 The importance of the ratio of acetyl-CoA to free CoA in regulating many metabolic pathways 01:01:02 There are metabolic disorders, such as fatty acid oxidation disorders, that compromise the pool of coenzyme A. 01:03:03 Synthesis of coenzyme A 01:06:47 How coenzyme A synthesis is regulated 01:11:38 Degradation of coenzyme A 01:15:44 The physiology of

Losing weight? Leaning out? Slimming down? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️ Hitting the gym? Doing cardio? Gettin' yo fat-burnin' on? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️ You might need more riboflavin. 😬 This episode covers by how much, and how to get it from food. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections High-Fat Diets Make You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Eating keto? Low-carb? High-fat? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️ You might need more riboflavin. 😬 This episode covers how much more you'd need and how to get it from food. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Riboflavin and Tanning Beds for Fungal Infections? https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Have a fungal infection? Here's how the combination of tanning beds and riboflavin might help. This is speculative, but worth trying for many people. Make sure to talk to your doctor about any infections you have and anything you're doing to treat them. Tune in for the details! This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Sunlight and Tanning Beds Hurt Your Riboflavin Status https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758 Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Do you sunbathe or use tanning beds? If so, you might need more riboflavin. Tune in for the details. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ How to Know If You Need More Riboflavin https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Riboflavin is the ultimate fat-burning nutrient. 🔥 Could you need more of it? This episode covers the signs you could need a just a little more, and what it would look like if you started running real low. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your "MTHFR" is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your "MTHFR" is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/ask-us-anything-about-gut-health Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Niacin is great! BUT… It can hurt your liver. 😟 This episode covers a protocol to make sure niacin doesn't hurt your liver. It covers the specific form you take, your health history, the dose, and what to take it with to protect your liver. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex's blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 How to Take Niacin Without Getting Diabetes https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes How to Take Niacin Without Flushing https://chrismasterjohnphd.com/lite-videos/2019/05/28/take-niacin-without-flushing Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Ugh, the NIACIN FLUSH! 🥵🥵🥵 This episode covers what to do and what NOT to do to avoid it. It covers slow-release niacin, extended-release niacin, inositol hexanicotinate, niacinamide, aspirin, and waiting it out. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex's blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 How to Take Niacin Without Getting Diabetes https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Here's how to take NIACIN 😁… without getting DIABETES. 😔 Alex Leaf and I did a HUGE podcast on niacin, and Alex looked at the data on whether it is safe and effective to use for preventing heart disease. Based on that data, one out of every 18 people who use it for this purpose get saved from heart disease, but for every 7 people saved from heart disease, 3 get diabetes. In this episode I cover Alex's idea on how to take niacin without getting diabetes. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex's blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Should you use niacin to lower your blood lipids? For every seven people that this saves from heart disease, three get diabetes. This episode covers alternative strategies to achieve the same effect of niacin on blood lipids without the risk of diabetes. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Here's why the best test for niacin status is HDRI's NADH/NADPH, how to use it to calculate the niacin number, and what numbers you should be aiming for. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Here's how to get NIACIN from FOOD. 🍲😋 I recommend getting a half gram to a gram of protein per pound of bodyweight (double this if you measure your weight in kilograms), which contributes to your niacin status, as well as 20 milligrams of preformed niacin from food per day. So, here are your foods, arranged in five tiers. Tier 1 supplies close to 15 mg or more per serving. Fresh yellowfin or shipjack tuna, anchovies, liver (beef, lamb, pork), unfortified nutritional yeast in the amount of 3 heaping tbsp. Tier 2 supplies 7-14 mg per serving. Peanuts and peanut butter, liver (veal, chicken, turkey), most fresh meat products from typical farm animals and game if they are lean cuts, certain fish (canned or fresh bluefin tuna, salmon, mackerel, yellowfin, halibut, American shad, sturgeon, cod, mahimahi, and bluefish), certain seeds (hemp, chia, sunflower). Tier 3 supplies 3-6 mg per serving. Most but not all other finfish (but not shellfish); sesame seeds and tahini, pumpkin and squash seeds, pine nuts, almonds, chestnuts, flax seeds, peas, cuts of meat that are not muscle or liver or are fattier, many mushrooms (white, portabella, shiitake, oyster, crimini), coffee (caffeinated, Italian "heavy" roast, 10 g/cup). Tier 4 supplies 1-2 mg per serving. Bulking up on these "don't hurt" your niacin status. Most beans, most crustaceans, processed meats, white and sweet potatoes, tomatoes, kale, cabbage, coffee (caffeinated, 10 g/cup, French "dark" roast, at high end or New England "light" roast at low end). Tier 5 supplies less than 1 mg per serving. Virtually all other foods that are not mostly fat, mostly sugar, or unenriched refined flours contain some niacin. They are harmless if you eat abundantly from tiers 1-3 first, but harmful if you do not, especially if they also serve to stop you from bulking up on tier 4 foods, which is necessary if you don't meet your requirement from tiers 1-3. Just bad for niacin status. Fat, sugar, and unenriched refined flours are the most displacing. The more of these foods you eat, the lower your niacin status will be. Most enriched flours are in tier 2 or 3. Traditionally processed whole grains are likely to occupy tier 4. Honorable Mentions Some foods are rich but not consumed in enough quantity to be relevant: dried spirulina, chilli powder, coriander, paprika, parsley, ginger, tarragon, red or cayenne pepper would all occupy tier 2 at 100-gram servings. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/0

Do women need more niacin than men? The RDA says they need less. But the evidence suggests otherwise. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Are your whole grains and seeds good sources of niacin? That depends on you prepare them! Whole grains have 80-90% of their niacin locked up, and seeds have 40% of their niacin locked up. This episode covers how to free the bound niacin. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

COFFEE 😍😍😍 Is it a good source of NIACIN? That depends on how you brew it. This episode has the details on the effect of roasting, coffee strength, and decaffeination. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How to Know If You Need More Niacin https://chrismasterjohnphd.com/2019/04/30/know-need-niacin/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Ever wonder if you need more niacin? This episode covers the signs and symptoms of niacin deficiency as well as the reasons you'd be likely to become deficient. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it's important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won't be in ten years what they are now. That's why we need a recipe to know exactly what's missing, what's there in excess, and what's out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Nicotinamide riboside (NR) is the best form of niacin to take for anti-aging benefits. BUT… it could sap your creatine supply, making you weaker, hurting your digestion, or causing you to get depressed. AND it could mess with your dopamine, giving you "sticky brain" syndrome, causing negative thoughts and emotions to get stuck in your mind. How do we protect against this? It all comes down to dose, frequency, timing it with meals, and making sure you have enough methyl donors. Tune in for the details. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ I don't have an affiliate relationship with Niagen, but I have one with Amazon, and if you would like to purchase the recommended product in a way that offers me a small commission to support the free work I put out at no extra cost to you, you can use this link: https://chrismasterjohnphd.com/amazon/niagen Here's a Twitter exchange I had with Charles Brenner, who patented and distributes that product, in which he ignored all my points about creatine: https://twitter.com/ChrisMasterjohn/status/1102389284798107651 https://twitter.com/CharlesMBrenner/status/1102394681550360578 The studies Brenner conducted showing NR causes massive excretion of methyl groups: https://academic.oup.com/ajcn/article-abstract/108/2/343/5051210 https://www.ncbi.nlm.nih.gov/m/pubmed/27721479/ My original video, Why You Should Be Careful With Niacin and Nicotinamide Riboside: https://chrismasterjohnphd.com/2018/07/26/careful-niacin-nicotinamide-riboside/ Start Here for MTHFR and Methylation: https://chrismasterjohnphd.com/methylation The recent videos on niacin and NAD: https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Niacin, niacinamide, nicotinamide riboside, nicotinamide mononucleotide, oh my! 🙉 Which form should you take for anti-aging? In this episode, I recommend nicotinamide riboside (NR). It's better at increase NAD+ levels than niacin or niacinamide. It's probably equal to nicotinamide mononucleotide (NMN), but NMN hasn't been studied as well. NMN is probably absorbed as NR anyway, and might have lower absorption if your intestines are damaged. Tune in for the details of why I'm making this recommendation. Also, stay tuned for the next episode on how to use NR safely, or, use the links below to get the safety details in my long-form niacin podcast. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ I don't have an affiliate relationship with Niagen, but I have one with Amazon, and if you would like to purchase the recommended product in a way that offers me a small commission to support the free work I put out at no extra cost to you, you can use this link: https://chrismasterjohnphd.com/amazon/niagen Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Should you inject yourself with NAD+ to stay young forever? 💉😮 My buddy Ben and some guys at Onnit are doin' it. 👊 I'm a little less prone to livin' on the edge. 🤓 I like the idea of living forever, but, well, I don't want to wind up 🤕 or 🥴. Tune in for my thoughts on NAD+ injections. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's Joe Rogan's interview of Ben Greenfield, where I took the clip from used in this episode: https://www.youtube.com/watch?v=ehfdd1eH4g4 Here's a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

An estimated 70 million Americans have fatty liver disease, and the strongest predictors are obesity and type 1 or type 2 diabetes. The lab I worked in when I completed my PhD specialized in fatty liver disease, so I did a lot of research on this and have published some papers on it. Here's my recommended fix, which I call the "choline-boosting modified fast." It focuses on weight loss that is as rapid as the person can handle, but no more rapid; using the foods least likely to contribute to liver fat, modified according to the person's ability to digest them; and supplying the nutrients needed to remove fat from the liver through foods, if possible, and otherwise through supplements. Tune in for the details! This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 My "Start Here for Fatty Liver" page has many of my articles on this topic, rich with scientific references: https://chrismasterjohnphd.com/2016/04/24/start-here-for-fatty-liver-disease/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Fatty liver can hurt your liver's ability to store vitamin A, which could make vitamin A supplements or vitamin A-rich foods toxic. Yet one of the main conditions that causes fatty liver -- obesity -- also makes your cell's deficient in vitamin A, deep down inside. This a big problem! You might need more vitamin A, yet not be able to handle getting it. Tune in for my solution. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are other recent posts on vitamin A: https://chrismasterjohnphd.com/2019/04/02/know-vitamin-toxicity/ https://chrismasterjohnphd.com/2019/04/04/7558/ https://chrismasterjohnphd.com/2019/04/09/vitamin-pregnancy-worry/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Can vitamin A cause birth defects? Maybe. Here's what I recommend to do with your vitamin A intake when you're expecting, or expecting to maybe be expecting. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's the article I discuss in the video: https://www.westonaprice.org/health-topics/childrens-health/vitamins-for-fetal-development-conception-to-birth/ Here are other recent posts on vitamin A: https://chrismasterjohnphd.com/2019/04/04/7558/ https://chrismasterjohnphd.com/2019/04/04/7558/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

If you have vitamin A toxicity, should you see a doctor? What foods should you stop eating, and are there any supplements you should start taking? Tune in for my suggestions. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here is the post on how to know if you have vitamin A toxicity: https://chrismasterjohnphd.com/2019/04/02/know-vitamin-toxicity/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Is vitamin A toxic? It can be! It's a super-important essential nutrient and MANY people need MORE of it, yet it still has the potential to cause problems. Here is a method to use signs and symptoms, the amounts of vitamin A you've been exposed to, and lab tests to determine if you've gotten too much. There are a few symptoms that I neglected to mention in the video that are worth taking note of: skin peeling, itching, cracked lips, and fatigue. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here's a great paper on vitamin A toxicity: https://academic.oup.com/ajcn/article/78/6/1152/4677527 Testing Nutritional Status: The Ultimate Cheat Sheet covers testing for vitamin A toxicity in the context of a comprehensive plan for managing nutritional status. Use the code LITE5 to get $5 off: https://chrismasterjohnphd.com/cheatsheet Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Does a growing child need a *less* nutritious diet than an adult? You would think so, looking at the RDAs! Yes, some of them are higher during childhood growth phases, such as calcium. But many of them are lower, and not because we know children need less but simply because they were scaled down by bodyweight. Should a child half your size who eats twice as much food as you eat a diet that's only 25% as nutrient-dense? I doubt it. Tune in for my thoughts on the topic and what I think we should do about it. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Got MTHFR? 😬 Relax! Riboflavin will come to the rescue! 😁 MTHFR is an enzyme that uses folate (vitamin B9) to support your mental and physical health. It does so by using riboflavin (vitamin B2) to make the methyl group of methylfolate. The common polymorphisms that lower MTHFR activity may do so simply by hurting its ability to bind riboflavin, and enough riboflavin may be able to bring that activity completely back up to normal! Tune in for the details. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Your "MTHFR" Is Just a Riboflavin Deficiency: https://www.facebook.com/chrismasterjohn/posts/2055466797822271?__xts__[0]=68.ARClRvxs872wt7-3lIkGNHxQtLp6z_dNCwMkQnmca7MDVcXzkDV66Bqz69iVB-YNgJJZ-h3Bx8J-4LqujrQIDPOtevlPXCb_dqXakyOX5deOIOgRw1vpmLOPfOPBBw2aIIT9uC6JeNkYXrRfjp6qR0n0xN8m_ObAxdSV0SAF_HW5xZmvtArjHCGDdCBZYHH1GaHtOWkwirbHSOJkYu5xTeNbcBBbytj0tVLgkxr5pxLW-WDGGp1lnXqF3keDdeoM5tIxBpNw4CWCNEPCdeoP-LmX-79bqAK5F9BzdAtE3Hyzx60ugzsZoZGzZ2y_5c6fv0JQ4zXDsWdDRZUl_Yh0QeiHug&__tn__=-R Start Here for MTHFR and Methylation: https://chrismasterjohnphd.com/methylation Alex Leaf's post on riboflavin and MTHFR: https://alexleaf.com/2019/02/11/supplement-riboflavin-to-fix-the-mthfr-polymorphism/ Our giant podcast episode, Why You Should Manage Your Riboflavin Status and How to Do It: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Feel tanked after your workout? 😫 Well you might feel fine, but you might still be stressing your body too much. How do you know? This is my recommended protocol for using heart rate variability to determine how recovered you are. It covers everything from getting an accurate baseline measurement to discovering and testing things that impact your recovery time. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links related to this episode (no affiliate relationships): https://ouraring.com/ (top recommendation due to superiority of sleep data) http://www.sweetwaterhrv.com/ https://elitehrv.com/personal-pro Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

"Low Copper Low Vitamin C BRAIN Syndrome" Ok it's not a medical term. I invented it. But this is the cluster of signs and symptoms that make it sound like your brain needs more vitamin C or copper, based on the neuropeptides we need these nutrients to activate. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links related to this episode: Part 2 of Nutrition in Neuroscience: https://chrismasterjohnphd.com/2019/01/18/nutrition-neuroscience-part-2/ How to Stop Waking Up to Pee: https://chrismasterjohnphd.com/2019/03/12/stop-waking-pee/ How to Manage Your Copper Status (short version): https://chrismasterjohnphd.com/2018/11/08/manage-copper-status-2/ Why You Should Manage Your Copper Status and How to Do It (long version): https://chrismasterjohnphd.com/2017/02/03/manage-copper-status/ Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off. Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

In part 1 we covered what niacin is and why you need it. Here's part 2, where Alex Leaf and I cover blood tests, foods, and supplements! How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence shows women need *more* than men. Why eating enough protein is so essential, yet so unreliable as a way of boosting niacin status. How the niacin in your coffee, seeds, and grains is all locked up and unavailable, and how to release it through proper preparation. Do you drink light roast or dark roast? You may either hate or love this episode… or you might just switch coffees. Should we take high-dose niacin to lower cholesterol? Alex has a theory on how we can do that without getting diabetes. 😬 High-dose niacin can cause liver failure and can kill lab mice. But Alex and I know how to steer clear of that problem! NAD-boosting supplements are the new darling of the anti-aging industry. But should we take nicotinamide riboside (NR), nicotinamide mononucleotide (NMN), or should we endure all the whole-body burning 🔥 that the folks injecting NAD+ are so hyped up about? We discuss the promises and problems of these approaches. Why you should match glycine to one form of niacin and trimethylglycine (TMG) to all of them. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order." In this episode, you will find all of the following and more: Niacin Part 2 Show Notes 00:38 Cliff Notes 01:35 Recap of Part 1 15:32 Markers of niacin status 17:32 Methylated metabolites of niacin in the urine as a marker of niacin status 19:05 Caveat to using methylated metabolites of niacin in the urine as a marker of niacin status 20:16 Erythrocyte NAD(H)/NADP(H) ratio, the "niacin number," as a marker of niacin status 22:55 Caveat to the niacin number as a marker of niacin status 28:34 Critique on how the RDA for niacin was established 40:12 How protein intake affects the dietary requirement for preformed niacin 42:48 Estrogen regulates the synthesis of niacin from tryptophan. 43:35 In men in particular, niacin synthesis from tryptophan might just be a way to clear excess tryptophan. 45:31 General discussion about protein requirements 49:46 How different forms of food processing, such as nixtamalization, fermentation, and sprouting, increase the bioavailability of niacin 52:51 Niacin in coffee 53:52 Niacin in nutritional yeast 54:16 Dietary sources of niacin, divided into five tiers 59:57 Niacin in herbs and spices, including spirulina 01:03:46 The contribution of the microbiome to niacin status is not well studied. 01:04:56 Where we would expect to see niacin deficiency 1:05:38 Risk factors for niacin deficiency include Hartnup's disease, megaduodenum, intestinal malabsorption, carcinoid tumors, certain drugs, alcoholism, HIV/AIDS, and deficiencies of iron, riboflavin, and B6. 01:09:52 Risk factors for suboptimal niacin status include a diet based on unprocessed whole grains, a diet based on sugar and fat, a diet low in non-collagen protein, any form of cellular damage, and low ATP levels. 01:14:42 How metformin and berberine could affect niacin status 01:17:28 The effect of leucine and muscle growth on niacin status 01:19:54 The prevalence of inadequate niacin intake and niacin deficiency 01:24:00 Contributors to niacin toxicity 01:25:08 The use of nicotinic acid to benefit blood lipids and reduce heart disease risk 01:31:14 Potential side effects of taking nicotinic acid to manage blood lipids include the flushing reaction, liver harm, and increased diabetes risk. 01:34:22 The mechanism behind high-dose nicotinic acid-induced insulin resistance and how you could mitigate it 01:48:01 Rodent studies of nicotinamide riboside supplementation 01:50:58 Human studies of nicotinamide riboside supplementation 01:56:32 Why the rodent studies of nicotinamide riboside supplementation look more promising than the human studies 02:04:16 What is the probability that someone would get longevity benefits from

Here are ten steps to healthy sleep! What has been most game-changing for you? Let me know in the comments! This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links related to this episode: My Recommendations for Better Sleep (this has a link to the online calorie calculator, the sleep mask, and ear plugs I mentioned): https://chrismasterjohnphd.com/2017/07/29/my-recommendations-for-better-sleep/ The recent Chris Masterjohn Lite episodes (there are six per page, hit the right green arrow to go to the next six): https://chrismasterjohnphd.com/lite Carbs or Keto for Sleep: https://chrismasterjohnphd.com/2018/06/12/carbs-keto-sleep/ Five Rules for a Healthy Diet: https://chrismasterjohnphd.com/2018/09/27/five-rules-healthy-diet/ How to Track Your Vitamin and Mineral Intake: https://chrismasterjohnphd.com/2018/07/24/track-vitamin-mineral-intake/ That Moment You Wake Up to Pee And Can't Fall Back to Sleep: https://chrismasterjohnphd.com/2017/01/31/moment-wake-pee-cant-fall-back-sleep/ Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off. Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Don't you just hate it when you keep waking up in the middle of the night to pee? If this is your biggest sleeping problem, listen up. In this episode I cover how sleeping regular hours is one of the most important ways to combat this, and how nutrients (salt, vitamin C, copper, zinc, glycine, enough calories) and stress management can also help. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links related to this episode: How to Make Your Own Melatonin: https://chrismasterjohnphd.com/2019/03/05/how-to-make-your-own-melatonin/ Vitamin A for Sleep: https://chrismasterjohnphd.com/2019/03/07/vitamin-a-for-sleep/ Should You Eat Protein At Night: https://chrismasterjohnphd.com/2019/02/21/7405/ Part 2 of Nutrition in Neuroscience, which covers the nutrients involved in making ADH: https://chrismasterjohnphd.com/2019/01/18/nutrition-neuroscience-part-2/ That Moment You Wake Up to Pee And Can't Fall Back to Sleep: https://chrismasterjohnphd.com/2017/01/31/moment-wake-pee-cant-fall-back-sleep/ How to Manage Your Copper Status (short version): https://chrismasterjohnphd.com/2018/11/08/manage-copper-status-2/ Why You Should Manage Your Copper Status and How to Do It (long version): https://chrismasterjohnphd.com/2017/02/03/manage-copper-status/ How to Manage Your Zinc Status (short version): https://chrismasterjohnphd.com/2018/10/23/manage-zinc-status-2/ Why You Should Manage Your Zinc Status and How to Do It: https://chrismasterjohnphd.com/2017/03/04/manage-zinc-status/ How to Manage Your Vitamin C Status: https://chrismasterjohnphd.com/2018/11/15/manage-vitamin-c-status/ Get Better Sleep With Glycine: https://chrismasterjohnphd.com/2017/12/13/get-better-sleep-glycine/ Balancing Methionine and Glycine in Foods: The Database: https://chrismasterjohnphd.com/balancing-methionine-and-glycine-in-foods-the-database/ Why You Need Glycine: A Panel Discussion: https://chrismasterjohnphd.com/2018/01/08/why-you-need-glycine-a-panel-discussion/ Getting Better Sleep — Cool, Dark, And Lots of B6, Carbs, Calories, and Fat: https://chrismasterjohnphd.com/2011/03/25/getting-better-sleep-cool-dark-and-lots/ Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off. Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

To get good sleep, your brain needs to know when it's daytime and when it's nighttime. How does it know? Vitamin A tells it! So if you don't have enough vitamin A, your brain is going to be clueless. Tune in for how to figure out if vitamin A is at the bottom of your sleeping problems. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links mentioned in this episode: How to Make Your Own Melatonin: https://chrismasterjohnphd.com/2019/03/05/how-to-make-your-own-melatonin/ Vitamin A Plays an Essential Role in Setting the Circadian Rhythm and Allowing Good Sleep: https://www.westonaprice.org/vitamin-plays-essential-role-setting-circadian-rhythm-allowing-good-sleep/ How to Manage Your Vitamin A Status: https://chrismasterjohnphd.com/2018/08/16/manage-vitamin-status/ Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off. Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.

Here's how to make your own melatonin. No, not in your basement -- in your brain. We cover the effect of protein, carbs, vitamins, blue-blocking, and sunshine. Tune in for the details! This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are some links mentioned in this episode: Tryptophan and Carbs for Sleep: https://chrismasterjohnphd.com/2019/02/26/tryptophan-carbs-sleep/ Why You Shouldn't Take Melatonin Too Often: https://chrismasterjohnphd.com/2019/02/28/shouldnt-take-melatonin-often/ Masterclass With Masterjohn: The Antioxidant System: https://chrismasterjohnphd.com/antioxidant Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off. How to Manage Your Vitamin B6 Status: https://chrismasterjohnphd.com/2018/11/13/manage-vitamin-b6-status/ Start Here for Methylation: https://chrismasterjohnphd.com/methylation Access the show notes, transcript, and comments here. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.