Nourish Balance Thrive

Patrick Samy is the co-founder and CEO of Span Health, a start-up that offers health coaching informed by biometric data from lab work and wearable devices. Like me, Patrick started out as a software engineer confronted with his own health challenges. Pairing his curiosity for biology with his background in computer science, and adding in a new generation of more accurate consumer health and fitness devices, Patrick is leading Span Health to enable everyday athletes to take their health and performance to a new level. In this podcast, Patrick talks about the value of personal biometric data for finding your individual path to optimal performance and longevity. He shares lessons learned from his own experiments with wearable data trackers, and trends he's observed while working with clients. We also discuss his go-to devices and biomarkers to track, and the lifestyle interventions that make the biggest difference. Here's the outline of this interview with Patrick Samy: [00:00:49] The story behind Span Health. [00:04:09] The intersection between biology and computer science. [00:07:53] Lessons learned by collecting personal health data. [00:10:12] Span's founding team members, Dr. Adam Bataineh, Chief Medical Officer and Rachel Lett, Chief Care Officer. [00:11:58] Timing of workouts and eating as critical factors. [00:14:10] Heart rate variability (HRV) as a marker of recovery. [00:16:10] Early time restricted feeding (eTRF): Podcasts on eTRF with Greg Potter, PhD, Satchin Panda, PhD, and Bill Lagakos, PhD. [00:17:38] Oura Ring. [00:18:30] Continuous Glucose Monitors (CGMs); Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN from Nutrisense. [00:23:57] Span Health's vision for health coaching. [00:34:01] Peter Attia, MD; Podcast: The Critical Factors of Healthspan and Lifespan. [00:35:03] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:35:07] Overall wellness score based on data by Horne, et al. (2009): Horne, Benjamin D., et al. "Exceptional mortality prediction by risk scores from common laboratory tests." The American journal of medicine 122.6 (2009): 550-558. [00:38:16] Kraft insulin assay. [00:39:12] Robert Lustig, MD. [00:43:15] Wearable devices; Most people quit wearing activity trackers after a while; Study: Finkelstein, Eric A., et al. "Effectiveness of activity trackers with and without incentives to increase physical activity (TRIPPA): a randomised controlled trial." The lancet Diabetes & endocrinology 4.12 (2016): 983-995. [00:48:58] Getting new clients. [00:50:25] Span Health Blog. [00:50:39] Span Health on Twitter; Patrick on Twitter.

Kelly Casperson, MD is a board-certified urologist and self-taught women's sexual health expert. Years of helping care for women has shown her that we, as a society, are not doing enough to teach women about their mind, body and relationships. Kelly aims to break down societal barriers and combat limiting beliefs that are keeping women from awakening into their best intimate experience. She is basically the friendly expert you never had, to teach you - You Are Not Broken. On this podcast, Kelly talks about women's sexual health and wellness, including the biological and psychological issues that stand in the way of having a great sex life. She talks about spontaneous vs. responsive desire, and why unrealistic expectations may be a huge barrier to intimacy. Kelly also offers great tips for improving sexual health and function, from mind-body strategies like mindfulness and meditation to purely physiological options like topical estrogen and lube. Here's the outline of this interview with Kelly Casperson: [00:00:49] Jessa Zimmerman; Book: Sex without stress; a couple's guide to overcoming disappointment, avoidance, and pressure; Podcast: How to Have Intimacy With Ease. [00:01:05] Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, with Jamie Wheal. [00:02:01] Kelly's background and interest in urology. [00:06:59] FDA approved medication for low libido in women. [00:08:44] Spontaneous vs. responsive desire. [00:14:09] Discrepancies in desire. [00:15:16] Scheduling sex. [00:18:15] Meditation and mindfulness. [00:19:44] Orgasm inequality. [00:22:56] Multiple orgasms. [00:25:43] Book: Come As You Are: Revised and Updated: The Surprising New Science That Will Transform Your Sex Life, by Emily Nagoski, PhD. [00:26:15] Foreplay is everything and everything is foreplay. [00:28:34] Types of arousal. [00:29:58] Topical estrogen. [00:31:36] Podcast: The Critical Role of Oestradiol for Women's Cognition, with Anne Hathaway. [00:34:20] Oral birth control. [00:36:08] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:38:43] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD. [00:39:36] Vibrators don't cause desensitization; Study: Herbenick, Debra, et al. "Prevalence and characteristics of vibrator use by women in the United States: Results from a nationally representative study." The journal of sexual medicine 6.7 (2009): 1857-1866. [00:40:47] Everybody should use lube; Uberlube. [00:43:36] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [00:48:17] Book: You Are Not Broken (coming soon). [00:49:09] The You Are Not Broken Podcast. [00:49:22] Kelly's website. [00:49:51] Find Kelly on Instagram.

Peter Dobromylskyj is a UK-based veterinary anaesthetist and nutrition blogger whose blog Hyperlipid is amongst the longest-running and most highly respected in the low-carb and ancestral health communities. Peter has been writing about the biochemistry of nutrition since 2006, and has authored over 800 posts aimed at reviewing, analysing, and interpreting nutrition literature. Given his outside-the-box thinking and unconventional approach to metabolism and health, Peter's work has amassed a large and devoted following. Today, NBT Scientific Director Megan Hall interviews Peter to talk about insulin resistance, including the factors that cause it and why the condition is actually physiologically adaptive. Peter compares dietary saturated fats to polyunsaturated fatty acids (PUFAs), and explains why the scientific literature can be misleading when determining which truly promotes health. He gives specific science-based recommendations for how much PUFA to include in your diet, and also offers advice on what to feed your pets. For additional resources on insulin resistance and the influence of dietary fat sources, be sure to see the outline Megan wrote to prepare for this podcast. Here's the outline of this interview with Peter Dobromylskyj: [00:01:52] Insulin resistance is physiologically adaptive. [00:02:23] Reactive Oxygen Species (ROS) as signaling molecules. [00:04:52] Dr. David Speijer, Researcher at the University of Amsterdam. [00:05:31] Dr. Nick Lane, Professor of Evolutionary Biochemistry. [00:11:29] Protons thread on the Hyperlipid blog. [00:22:58] When insulin sensitivity becomes insulin resistance. [00:30:37] How long it takes to become insulin resistant. [00:34:55] Acipimox reduces free fatty acid circulation and temporarily reverses insulin resistance; 1. Santomauro, A. T., et al. "Overnight lowering of free fatty acids with Acipimox improves insulin resistance and glucose tolerance in obese diabetic and nondiabetic subjects." Diabetes 48.9 (1999): 1836-1841; 2. Aday, Aaron W., et al. "Impact of Acipimox Therapy on Free Fatty Acid Efflux and Endothelial Function in the Metabolic Syndrome: A Randomized Trial." Obesity 27.11 (2019): 1812-1819. [00:36:19] Effects of caffeine on insulin resistance. [00:37:34] Phil Maffetone. [00:38:25] In mice, stearic acid reduces visceral adipose tissue; Study: Shen, Ming-Che, et al. "Dietary stearic acid leads to a reduction of visceral adipose tissue in athymic nude mice." PLoS one 9.9 (2014): e104083. [00:38:34] Overfeeding studies in humans: 1. Rosqvist, Fredrik, et al. "Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans." Diabetes 63.7 (2014): 2356-2368; 2. Iggman, David, et al. "Association of adipose tissue fatty acids with cardiovascular and all-cause mortality in elderly men." JAMA cardiology 1.7 (2016): 745-753. [00:44:10] Raphael Sirtoli's Podcast: Carnivore Cast. [00:45:02] Butter fat → higher postprandial levels of FFAs and triglycerides; Study: López, Sergio, et al. "Distinctive postprandial modulation of β cell function and insulin sensitivity by dietary fats: monounsaturated compared with saturated fatty acids." The American journal of clinical nutrition 88.3 (2008): 638-644. [00:46:50] Tucker Goodrich. [00:47:38] How much polyunsaturated fat is needed to cause metabolic dysfunction? [00:48:27] Leptin-deficient mouse study: Reeves, Valerie Lynn. "A diet enriched in stearic acid protects against the progression of type 2 diabetes in leptin receptor deficient mice (DB/DB)." (2012). [00:49:57] Aim for 2-4% of calories from linoleic acid (over 8% is obesogenic). [00:51:26] Efforts to lose weight with unsaturated vs. saturated fat stores. [00:53:29] Animal based keto with 15% polyunsaturates; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:58:46] Electron transport chain (see this figure) and mitochondria. [00:58:57] Summary so far. [01:01:33] What dogs/pets should be eating. [01:09:05] Labradors may have problems with leptin signaling; Book: Raw Meaty Bones Promote Health, by Tom Lonsdale.

Elevated blood glucose is one of the earliest and most common indicators of worsening metabolic health, insulin resistance and cardiovascular disease. For our clients, fasting blood glucose and triglycerides are amongst the first things we test to get a snapshot view of metabolic health. We've now added HbA1C - a marker that offers a broader look at glycemic history - to our baseline blood panel, to better evaluate our clients. On this podcast, NBT Scientific Director Megan Hall talks about the HbA1C blood test: what it is, who needs it, and why you should care. Megan talks about the optimal reference range for this test, and when to become concerned about your result (hint: it's sooner than your doctor would have you believe). She also talks about exactly what to do if your A1C is out of range, and how a continuous glucose monitor can help you evaluate your body's response to different foods and other environmental factors. Here's the outline of this interview with Megan Hall: [00:00:48] HbA1C (aka glycated haemoglobin): a marker of your glycemic history. [00:02:27] Glucose to A1C conversion chart. [00:02:52] Megan's outline for this podcast. [00:03:04] Why you should care about HbA1C. [00:03:48] Optimal ranges for HbA1C: 5.0% to 5.4%. [00:04:33] Studies supporting optimal reference range: 1. Zhong, Guo-Chao, et al. "HbA 1c and Risks of All-Cause and Cause-Specific Death in Subjects without Known Diabetes: A Dose-Response Meta-Analysis of Prospective Cohort Studies." Scientific reports 6.1 (2016): 1-11; 2. Schöttker, Ben, et al. "HbA 1c levels in non-diabetic older adults–No J-shaped associations with primary cardiovascular events, cardiovascular and all-cause mortality after adjustment for confounders in a meta-analysis of individual participant data from six cohort studies." BMC medicine 14.1 (2016): 1-17; 3. Li, Fu-Rong, et al. "Glycated hemoglobin and all-cause and cause-specific mortality among adults with and without diabetes." The Journal of Clinical Endocrinology & Metabolism 104.8 (2019): 3345-3354; 4. Pai, Jennifer K., et al. "Hemoglobin a1c is associated with increased risk of incident coronary heart disease among apparently healthy, nondiabetic men and women." Journal of the American Heart Association 2.2 (2013): e000077. [00:06:12] Prediabetes range: 5.7% to 6.4% (above 6.4% is diabetes). [00:07:06] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:31] Limitations and caveats of the A1C blood marker. [00:08:05] Partial marker of mean glycemic exposure; Article: Bloomgarden, Zachary. "Beyond HbA1c." Journal of diabetes 9.12 (2017): 1052-1053. [00:08:53] Things that cause HbA1C to be falsely low or high. [00:10:14] Study: Virtue, Mark A., et al. "Relationship between GHb concentration and erythrocyte survival determined from breath carbon monoxide concentration." Diabetes Care 27.4 (2004): 931-935. [00:12:36] Racial and ethnic differences: Herman, William H., and Robert M. Cohen. "Racial and ethnic differences in the relationship between HbA1c and blood glucose: implications for the diagnosis of diabetes." The Journal of Clinical Endocrinology & Metabolism 97.4 (2012): 1067-1072. [00:12:42] Other markers of glycemic regulation. [00:12:55] Drawbacks of Glycomark. [00:14:08] Reticulocytes - helpful to calculate RBC lifespan. [00:14:40] Equation: RBC survival (days) = ~ 100 / [Retics (%) / RLS (days)] [00:15:44] Sign up for our group program to get a blood test + bloodsmart.ai report + 4 group coaching sessions + help videos. [00:16:44] Continuous Glucose Monitor (CGM). [00:17:26] Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN. [00:17:46] Get $50 off your Nutrisense membership when you support NBT on Patreon. [00:18:26] Studies demonstrating that HbA1C is not the perfect marker: 1. Cohen, Robert M., et al. "Red cell life span heterogeneity in hematologically normal people is sufficient to alter HbA1c." Blood, The Journal of the American Society of Hematology 112.10 (2008): 4284-4291; 2. Wright, Lorena Alarcon-Casas, and Irl B. Hirsch. "The challenge of the use of glycemic biomarkers in diabetes: reflecting on hemoglobin A1C, 1, 5-Anhydroglucitol, and the glycated proteins fructosamine and glycated albumin." Diabetes spectrum 25.3 (2012): 141-148; 3. Dubowitz, N., et al. "Aging is associated with increased HbA1c levels, independently of glucose levels and insulin resistance, and also with decreased HbA1c diagnostic specificity." Diabetic Medicine 31.8 (2014): 927-935. [00:18:58] What to do if your A1C is out of range: Diet, lifestyle, measure other markers, monitor blood glucose. [00:19:35] Cellular vs. acellular carbs. [00:22:25] Simon Marshall, PhD. on stress management: How to Manage Stress. [00:24

Michael S. Sorensen is a business executive by day and a bestselling author, speaker, and relationship coach by night. He has helped hundreds of thousands of people across the world heal broken relationships, revitalize their confidence, and become masters of connection in business, love, and life. Unique among others in his field, Michael is not a therapist, social worker, or medical professional. Instead, he gained his knowledge by going to therapy himself—1-2 times per week, for over five years—and voraciously consuming every relationship and self-help book he could get his hands on. On this podcast, Michael talks about one of the most valuable (yet little-known) communication skills - validation. The subject of his book, I Hear You, validation is the key to calming fears and uncertainties, increasing feelings of love and appreciation in relationships, and giving advice and feedback that sticks. Michael shares his 4-step method for validating others (and oneself), talks about how to identify emotions, and shares why validation is such a simple yet powerful interpersonal tool. Here's the outline of this interview with Michael Sorensen: [00:00:31] Book: I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships, by Michael S. Sorensen. [00:00:43] Licensed Marriage and Family Therapist, Anna Dow. [00:00:54] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:01:31] How Michael came to the skill of validation. [00:03:38] Defining validation. [00:05:16] Simon Marshall, PhD. [00:06:49] Listening vs. validation. [00:07:45] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD. [00:09:37] Benefits of validation. [00:11:25] Invalidating statements. [00:14:35] When to validate. [00:15:11] 4 step method: Listen empathically, validate, advice/feedback, validate again. [00:16:56] How to identify emotions. [00:18:16] Emotion wheel. [00:18:56] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [00:19:23] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:24:52] Validation vs. reflective listening. [00:27:23] Validating when you don't agree. [00:33:05] Why it's a short book. [00:34:41] The I Hear You Relationships Podcast. [00:35:35] Validating ourselves. [00:37:32] Find Michael: Amazon, michaelssorensen.com.

Back on the podcast with me today is Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples. When it comes to physiology, movement and biomechanics, Zac is among the best and has become an invaluable resource to me and many of our clients. He offers online movement consultation, mentoring, and fitness training, with expertise in the areas of rehab, training, nutrition, sleep, stress management, breathing, pain, and sports science. ​On this podcast, Zac and I are talking about the impact of mouth and face structure on breathing, sleeping, and overall health. Zac discusses some of the causes of abnormal facial development, and the problems that result, including sleep disorders, crowded and crooked teeth, and worsened athletic performance. He also describes the best way to assess for breathing problems at night and offers some tips for prevention and intervention. Here's the outline of this interview with Zac Cupples: [00:01:15] Utilizing breathing to enhance movement. [00:05:10] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:06:59] Mike T. Nelson's Flex Diet Podcast: S2_EP_23_Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples. [00:08:53] Kevin Boyd's Amazing Shrinking Face presentation. [00:10:17] Tongue and lip tie (picture). [00:14:39] Dr. Joseph Sanelli; Dr. Soroush Zaghi; Dr. Brian Hockel. [00:15:55] Book: Six-Foot Tiger, Three-Foot Cage: Take Charge of Your Health by Taking Charge of Your Mouth, by Dr. Felix Liao DDS. [00:18:33] Latera nasal implant. [00:21:07] Dr. Movahed. [00:27:25] When you should do a sleep study. [00:29:12] Pulse oximeter vs. sleep study. [00:29:28] WatchPAT / WatchPAT One; Study: Yuceege, Melike, et al. "Reliability of the Watch-PAT 200 in detecting sleep apnea in highway bus drivers." Journal of clinical sleep medicine 9.4 (2013): 339-344. [00:29:39] Apnea Hypopnea Index (AHI). [00:30:01] Respiratory Disturbance Index (RDI). [00:30:39] Upper Airway Resistance Syndrome vs. sleep apnea. [00:34:22] Risks of untreated sleep apnea. [00:37:35] Measuring progress. [00:38:53] i-Sleep Home Sleep Solutions in Reno (use HST10 discount code for 10% off). [00:39:31] Lofta at-home sleep study. [00:40:28] Book: Jaws: The Story of a Hidden Epidemic, by Sandra Kahn and Paul R. Ehrlich. [00:40:42] Book: Gasp!: Airway Health - The Hidden Path To Wellness, by Dr. Michael Gelb. [00:42:07] Factors leading to airway problems. [00:44:24] Book: Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects, by Weston A Price. [00:45:38] Dental intervention for children. [00:47:05] Finding an orthodontist. [00:47:19] Podcast: Airway Dentistry with Dr. Brian Hockel. [00:49:14] Academy of Orofacial Myofunctional Therapy (AOMT). [00:50:20] Daniel Lieberman books: Exercised and The Story of the Human Body. [00:50:47] Book: Burn by Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:58:41] Elevate Sports Performance and Health Care, Las Vegas NV. [00:59:28] zaccupples.com; YouTube, Facebook, Twitter, Instagram.

For the last 18 months or so NBT Scientific Director Megan Hall has been holding weekly Office Hours sessions on Zoom. It's a chance for our clients and Patreon supporters to ask questions about just about anything related to improving health and performance and get answers based on the scientific literature. This has become such a valuable resource for the NBT community that I wanted to share just a taste of it on the podcast today. Today you can listen in on one of Megan's recent Office Hours sessions. First, she discusses ways to increase the body's nitric oxide (NO) production, including the best foods and the supplements arginine and citrulline. NO's most important function is vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Later she talks about natural ways to keep mosquitos away, including her favourite non-toxic insect repellant and other lesser-known strategies for staying bug-bite free. Here's the outline of this interview with Megan Hall: [00:00:01] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Malcolm Kendrick. [00:00:13] Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:01:53] Nitric oxide precursor: L-citrulline. [00:03:02] Study: Tsuboi, Tomoe, Morihiko Maeda, and Toshio Hayashi. "Administration of L-arginine plus L-citrulline or L-citrulline alone successfully retarded endothelial senescence." PloS one 13.2 (2018): e0192252. [00:04:15] Figure 1 from Study: Figueroa, Arturo, et al. "Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance." Current opinion in clinical nutrition and metabolic care 20.1 (2017): 92-98. [00:06:24] L-citrulline may reduce blood pressure in hypertensive individuals; Studies: 1. Kapil, Vikas, et al. "Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO." Hypertension 56.2 (2010): 274-281; 2. Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134. [00:06:29] L-citrulline may help with erectile dysfunction; Study: Cormio, Luigi, et al. "Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction." Urology 77.1 (2011): 119-122. [00:07:52] Dosing L-citrulline. [00:08:34] Concentrated nitrate supplements and foods. [00:10:12] Supplementing L-citrulline; Allergy Research Group L-Citrulline powder. [00:10:58] Eat more watermelon, dark chocolate, and beetroot; Studies: Bonilla Ocampo, Diego A., et al. "Dietary nitrate from beetroot juice for hypertension: A systematic review." Biomolecules 8.4 (2018): 134; 2. Sudarma, Verawati, Sri Sukmaniah, and Parlindungan Siregar. "Effect of dark chocolate on nitric oxide serum levels and blood pressure in prehypertension subjects." Acta Med Indones 43.4 (2011): 224-8; 3. Faridi, Zubaida, et al. "Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial." The American journal of clinical nutrition 88.1 (2008): 58-63; 4. Ried, K., P. Fakler, and N. P. Stocks. "Cochrane Hypertension Group National Institute of Integrative Medicine. Effect of cocoa on blood pressure." Cochrane Database Syst Rev (2017). [00:11:30] Natural ways to keep mosquitos away. [00:11:51] Blog post: 12 Mosquito Repellant Plants. [00:12:09] Yellow light bulbs. [00:12:40] Nature Spray (nontoxic natural mosquito repellent). [00:13:20] Citronella Candles.

I'm so excited to introduce you today to a good friend of mine. Jason Connell is a licensed psychotherapist practising in the state of Colorado, with a Master's Degree in Clinical Social Work from Fordham University. He works with a focus on Accelerated Experiential Dynamic Psychotherapy (AEDP), a therapeutic methodology that works toward healing trauma and expanding positive transformational experiences. He is also a certified meditation teacher and has advanced training in motivational enhancement. On this podcast, Jason and I talk about his personal and professional evolution, from entertaining the masses as a magician at the age of 6 to embracing his current role as a teacher and psychotherapist. He describes his young adult life of travelling and volunteering (and inspiring others to do the same), and becoming a public speaker as a "22-year old jackass." Perhaps most valuable are Jason's insights on entrepreneurism and the importance of authentic communication. Here's the outline of this interview with Jason Connell: [00:01:32] Becoming a child magician. [00:03:06] Book: Train Dreams: A Novella. [00:06:39] Book: Mindset: The New Psychology of Success. [00:12:09] Traveling, volunteering, and becoming a keynote speaker. [00:16:07] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:17:57] Charge way more than your competition. [00:25:51] Teaching others to get speaking gigs. [00:35:23] Healing psychological injuries. [00:40:25] Becoming a licensed therapist. [00:46:00] Thoughts on Cognitive Behavioral Therapy (CBT). [00:50:23] Simon Marshall, PhD. [00:50:49] Acceptance and Commitment Therapy (ACT) [00:51:22] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:51:39] Accelerated Experiential Dynamic Psychotherapy (AEDP). [00:54:23] Eye Movement Desensitization and Reprocessing (EMDR). [00:54:51] Psychotherapist Jessica Fern; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy; Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy. [01:02:04] Dr. Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [01:05:55] Jason's website.

Anaemia is an incredibly common blood condition in which you lack enough red blood cells - or haemoglobin within them - to adequately deliver and supply oxygen to the body's tissues. Worldwide, children and pregnant women are disproportionately affected, though we've had a number of clients benefit from lifestyle changes aimed at increasing haemoglobin. And I can tell you from personal experience, anaemia can have a measurable impact on athletic performance. On this podcast, NBT Scientific Director Megan Hall and I are talking about low oxygen deliverability resulting from anaemia and the many factors that can lead to this condition. We discuss in detail the blood tests that suggest anaemia is affecting your health, along with science-based optimal reference ranges for the most important markers. Megan also details steps you can take to improve your oxygen deliverability status if your haemoglobin is low (and taking an iron pill is not always the answer!). There's a ton of great information in this one, so be sure to follow along with the outline Megan wrote to prepare for the podcast. Here's the outline of this interview with Megan Hall: [00:03:07] What is oxygen deliverability? Background and physiology. [00:05:00] Anaemia. [00:07:00] Why care about haemoglobin? [00:07:02] Haemoglobin's effect on athletic performance. [00:09:56] Causal relationship between iron deficiency anaemia and aerobic capacity; Review: Haas, Jere D., and Thomas Brownlie IV. "Iron deficiency and reduced work capacity: a critical review of the research to determine a causal relationship." The Journal of nutrition 131.2 (2001): 676S-690S. [00:11:06] Haemoglobin and anaerobic threshold. [00:12:10] Study of speed skaters: Kuipers, Harm, et al. "Hemoglobin levels and athletic performance in elite speed skaters during the olympic season 2006." Clinical Journal of Sport Medicine 17.2 (2007): 135-139. [00:12:16] Megan's outline for this podcast. [00:13:51] Fatigue and energy levels. [00:14:33] Anaemia and quality of life issues. [00:15:46] Anaemia during pregnancy. [00:16:38] Potential causes of anaemia. [00:30:14] Malcolm Kendrick podcast discussing sickle cell anaemia and endothelial damage: A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:32:25] "Sports anaemia" ("pseudoanaemia"); Studies: 1. Eichner, E. RANDY. "Sports anemia, iron supplements, and blood doping." Medicine and science in sports and exercise 24.9 Suppl (1992): S315-8; 2. Weight, L. M., et al. "'Sports Anemia'-A Real or Apparent Phenomenon in Endurance-Trained Athletes?." International journal of sports medicine 13.04 (1992): 344-347. [00:33:55] How to tell if it's a true anaemia: history, diet, symptoms, blood chemistry. [00:34:16] Occult blood testing: test on 3-4 consecutive days. [00:37:02] Blood chemistry markers that can reveal anaemia. [00:40:54] Elevated MCV in athletes. (elevated = greater than 92 fL); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174 and 2. Mueller, Thomas, et al. "Association between erythrocyte mean corpuscular volume and peripheral arterial disease in male subjects: a case control study." Angiology 52.9 (2001): 605-613. [00:43:55] Haemoglobin - optimal reference ranges: 13.0 - 14.5 g/dL (women) and 14.5 - 16 g/dL (men); Study supporting reference range: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:44:22] Elevated haemoglobin and sleep apnea. [00:45:23] Red blood cells (RBC) - optimal reference ranges: 4.4 to 4.8 m/cumm (women) and 4.8 to 5/5 m/cumm; Study: Kim, Yong Chul, et al. "The low number of red blood cells is an important risk factor for all-cause mortality in the general population." The Tohoku journal of experimental medicine 227.2 (2012): 149-159. [00:46:40] RDW (optimal is up to 13%); Studies supporting reference range: 1. Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174; 2. Hou, Haifeng, et al. "An overall and dose-response meta-analysis of red blood cell distribution width and CVD outcomes." Scientific reports 7.1 (2017): 1-10; 3. Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632; 4. Öztürk, Zeynel Abidin, et al. "Is increased red cell distribution width (RDW) indicating the inflammation in Alzheimer's disease (AD)?." Archives of gerontology and geriatrics 56.1 (2013): 50-54. [00:48:02] Test reticulocytes to identify production, destruction, or loss. [00:49:10] Iron panel:

Back on the podcast today is Eric Helms, PhD. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. He has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion. Also an athlete, Eric earned pro status as a natural bodybuilder with the Professional Natural Bodybuilding Association in 2011 and is a powerlifter in the International Powerlifting Federation. Today's podcast is a Q&A, with Eric fielding questions on some of the best diet and weight lifting strategies. Eric offers an insider's view on the psychological effects of dieting for competition and also describes some of the most popular non-linear eating strategies and who might benefit from them. He discusses the power of refeeds and diet breaks when it comes to maintaining weight loss, and explains why a flexible approach is more likely to result in long-term success. Eric also addresses the "repetitions in reserve" -based rating of perceived exertion and describes the benefit of using muscle and strength pyramids. Here's the outline of this interview with Eric Helms: [00:02:00] Eric's home gym essentials. [00:04:34] Previous NBT Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:05:04] Athlete identity: Coping with injury, retirement, not being able to train. [00:08:45] Diversifying your happiness portfolio. [00:10:31] Simon Marshall PhD. [00:13:55] Psychological effects of dieting and being super lean. [00:18:33] Relative Energy Deficiency of Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:26:39] Therapists, dietitians as essential resources for bodybuilders. [00:28:32] Non-linear dieting and it's efficacy. [00:29:27] Time-restricted feeding, within-week intermittent caloric restriction, alternate-day fasting, 5:2 diet. [00:30:38] Refeeds, diet breaks. [00:36:25] Better retention of lean body mass with refeeds; Study: Campbell, Bill I., et al. "Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial." Journal of Functional Morphology and Kinesiology 5.1 (2020): 19. [00:39:43] Prescribed breaks do not hamper weight loss efforts; Study: Wing, Rena R., and Robert W. Jeffery. "Prescribed "breaks" as a means to disrupt weight control efforts." Obesity research 11.2 (2003): 287-291. [00:41:38] Flexible dieting. [00:44:18] Black and white thinking towards food predicts stress and failure during weight loss; Study: Palascha, Aikaterini, Ellen Van Kleef, and Hans CM van Trijp. "How does thinking in Black and White terms relate to eating behavior and weight regain?." Journal of health psychology 20.5 (2015): 638-648. [00:47:01] Lifting heavy things: the "repetitions in reserve" -based rating of perceived exertion. [00:51:03] Exercise oncology; Study: Fairman, Ciaran M., et al. "A scientific rationale to improve resistance training prescription in exercise oncology." Sports Medicine 47.8 (2017): 1457-1465. [00:54:48] Muscle and strength pyramids. [00:57:18] Books by Eric Helms: The Muscle and Strength Pyramid: Training and The Muscle and Strength Pyramid: Nutrition. [00:59:09] Best rap album of 2020. [01:00:17] 3dmusclejourney.com.

Computational neuroscientist and biomedical software engineer Balázs Szigeti, PhD. is on the podcast this week to talk about the science behind the increasingly popular practice of microdosing. Microdosing is broadly defined as the regular use of low-dose psychedelic substances such as LSD or psilocybin mushrooms. Distinct from psychedelic therapy or common recreational use, microdosing involves using only around 10% of a typical dose of the drug. Balázs has collaborated with the Global Drug Survey to quantitatively study drug use patterns, and most recently he designed and led the Imperial College self-blinding microdose study published in the open-access journal eLife Sciences. On this podcast, Balázs discusses the results of his study that examined whether psychedelic microdosing can improve cognitive function and psychological well-being. He reviews the existing clinical research on the topic and describes the innovative study design that enabled him to run the largest placebo-controlled study on psychedelics to date. Balázs also reveals the surprising results of the study, which suggest that expectation may play a significant role in feeling better. Here's the outline of this interview with Balázs Szigeti: [00:00:17] Imperial College London Centre for Psychedelic Research. [00:02:47] The current science on microdosing. [00:04:12] Paper: Szigeti, Balázs, et al. "Self-blinding citizen science to explore psychedelic microdosing." ELife 10 (2021): e62878. [00:04:18] Citizen Science and self-blinding. [00:16:26] Results of the study. [00:21:39] Sourcing LSD and LSD analogues. [00:22:24] Book: American Kingpin, by Nick Bilton. [00:24:35] Existing clinical studies on microdosing: 1. Yanakieva, Steliana, et al. "The effects of microdose LSD on time perception: a randomised, double-blind, placebo-controlled trial." Psychopharmacology 236.4 (2019): 1159-1170; 2. Hutten, Nadia RPW, et al. "Mood and cognition after administration of low LSD doses in healthy volunteers: A placebo controlled dose-effect finding study." European Neuropsychopharmacology 41 (2020): 81-91; 3. Bershad, Anya K., et al. "Acute subjective and behavioral effects of microdoses of lysergic acid diethylamide in healthy human volunteers." Biological psychiatry 86.10 (2019): 792-800. [00:27:53] The key to a strong placebo response. [00:29:36] Acute and post-acute outcomes. [00:41:44] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:44:01] Hamilton Depression Scale. [00:52:13] Future directions and testing additional substances. [00:54:44] examine.com. [00:55:03] labdoor.com. [00:55:52] mydelica.com for Balazs' self-blinding microdose study 2.0. [00:57:27] Limitations of the study. [01:07:27] Selfblinding-microdose.org.

Jamie Wheal is an expert in peak performance and leadership, specializing in neuroanthropology - the intersection of culture, biology and psychology. He is the co-author of the global bestseller and Pulitzer Prize nominated book, Stealing Fire, and the founder of the Flow Genome Project, an international organization dedicated to the research and training of ultimate human performance. Since founding the organization in 2011, it has gone on to become a leading voice of evidence-based peak performance, counting award-winning academics, legendary professional athletes, special operations commanders, and Fortune 500 business leaders among the hundreds of thousands of people in its global community. ​On this podcast, Jamie discusses the "meaning crisis" that we're suffering as a society, with fundamentalism and nihilism filling the vacuum. He offers a blunt and eye-opening perspective on where we are today as a culture, why it's so hard to make sense of the world, and how our efforts to cope are likely making things worse. Jamie explains how best to bring about healing, inspiration, and connection, so we can wake up, grow up, and show up for a world that needs us all. Jamie's upcoming book, Recapture the Rapture, is set to release on April 27, 2021. Here's the outline of this interview with Jamie Wheal: [00:00:28] Book: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, by Jamie Wheal. [00:00:51] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, by Steven Kotler and Jamie Wheal. [00:01:22] Jamie's journey: music, mushrooms, mountains, and marriage. [00:10:10] Narcissism in the spiritual marketplace. [00:13:57] A meaning crisis. [00:17:22] Book: Omens of the Millennium: The Gnosis of Angels, Dreams, and Resurrection, by Harold Bloom. [00:24:01] Article: The Rise of Victimhood Culture by Conor Friedersdorf. [00:24:10] Book: Outliers: The Story of Success, by Malcolm Gladwell. [00:25:08] Books by Christopher Ryan: Civilized to Death and Sex at Dawn. [00:34:37] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:40:32] Neuroanthropology + cultural architecture. [00:41:33] Nitric Oxide. [00:43:12] Neuroscientist Andrew Huberman. [00:46:22] Healing, inspiration, and connection. [00:47:31] 5 forces: respiration, embodiment, sexuality, substances, music. [00:52:23] Book: Stranger in a Strange Land, by Robert Heinlein. [00:53:49] Dr. Nicole Prause. [00:56:10] Psychedelics. [01:08:02] The importance of self-organizing groups. [01:08:41] Where trauma and talent intersect. [01:11:36] Recapture the Rapture website. [01:12:27] Get the audible version of Recapture the Rapture. [01:12:50] Stay awake, build stuff, and help out.

My guest today is Julian Abel, MD, the Director of Compassionate Communities UK. Julian was on the show a couple of years ago to discuss his innovative model for combating social isolation in the town of Frome in Somerset, UK. The goal of his project was to improve health outcomes and quality of life, and a measurable difference was made, in both healthcare cost savings and reduced ER admissions. The work of Compassionate Communities has since spurred further initiatives and is now transforming perspectives on matters of healthcare and social wellbeing around the world. On this podcast Julian and I talk about the power of compassion, and how reason, emotion, and inspiration can help build connection and reduce loneliness. Julian shares how Compassionate Communities is growing as a social movement and talks about what each of us can do to make the world a kinder place. He also reveals plans for Compassionate Communities USA, set to launch in the next few months with a free and inclusive conference. Here's the outline of this interview with Julian Abel: [00:00:16] Previous podcasts with Julian: 1. Building Compassionate Communities to Improve Public Health, and 2. Maintaining Social Connection in the Era of COVID-19. [00:03:21] Compassion. [00:05:28] Oxytocin is present throughout the animal kingdom. [00:06:00] Film: My Octopus Teacher (available on Netflix). [00:06:55] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. Podcast with Brian Hare: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity. [00:07:07] Book: Humankind: A Hopeful History, by Rutger Bregman. [00:09:03] Julian's study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." British Journal of General Practice 68.676 (2018): e803-e810. [00:11:18] Julian's Podcast: Survival of the Kindest. [00:11:25] Julian's interview with Holly Prince: Dancing in the Field of End of Life Care. [00:13:46] Compassionate Communities UK. [00:15:50] Review on social relationships and mortality: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:17:16] Book: Sapiens: A Brief History of Humankind, by Yuval Noah Harari. [00:17:48] Book: Propaganda by Edward Bernays. [00:21:01] Julian's interview with Waleed Nesyif: It's Never Too Late for Compassion. [00:22:28] Compassionate City Charter (and other tools). [00:23:41] How to get people to be more compassionate - reason, emotion, and inspiration. [00:23:52] James Maskell: podcast: The Community Cure: Transforming Health Outcomes Together, and book. [00:26:46] Steps an individual can take. [00:33:36] Podcasts: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD., and Oxytocin: More Than Just a "Love Hormone", with Sue Carter, PhD. [00:33:57] The people you spend time with affect your health outcomes; Book: Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives, by Nicholas A. Christakis and James Fowler. [00:34:03] Article: Threats to causal inference in an increasingly connected world. [00:35:51] People who are fiercely independent or resistant. [00:39:57] Enhancing naturally-occurring networks. [00:42:10] Town planning. [00:44:23] Subsidiarity (skin in the game). [00:45:25] Compassionate Communities USA / Elevate Compassion (Coming Soon). [00:48:10] Julian's book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness. [00:49:11] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:49:15] Guardian Article: The town that's found a potent cure for illness – community, by George Monbiot.

Jessica Fern is a psychotherapist, author, public speaker and trauma and relationship expert. She has worked with individuals, couples and people in multiple-partner relationships to overcome reactive communication patterns rooted in insecure attachment and trauma. She is the author of Polysecure, a book that focuses on creating emotionally intimate and securely attached relationships with multiple partners. On this podcast, Jessica talks about attachment theory, what it means to be securely attached, and how insecure attachment could be limiting your relationships. We discuss how to raise securely attached children and how to spot the different forms of insecure attachment. We also discuss polyamory and why the success of consensual non-monogamy hinges on the attachment status of the participants. Here's the outline of this interview with Jessica Fern: [00:00:09] La Ecovilla, Costa Rica. [00:02:47] Down to Earth with Zac Efron: Episode 3: Costa Rica. [00:03:22] Early interest in psychology. [00:04:51] Eye Movement Desensitization and Reprocessing (EMDR) therapy. [00:05:44] Attachment theory. [00:08:40] Achieving secure attachment: ARE (Available, Responsible, Engaged). [00:09:29] Daniel P. Brown; Quiz on attachment styles. [00:09:43] Expressed delight. [00:11:47] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:32] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:14:57] Attachment styles and adult relationships. [00:16:28] Insecure attachment styles. [00:19:39] Trauma. [00:23:32] Consensual non-monogamy. [00:23:59] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:28:16] Emotional and sexual exclusivity. [00:31:01] Compersion. [00:33:39] Justice jealousy. [00:37:08] Metamour relationships. [00:37:38] Polyamory structures. [00:44:51] HEARTS acronym for secure attachment. [00:48:31] Couples who argue (peacefully) are more likely to stay together; Study: Gottman, John Mordechai, and Robert Wayne Levenson. "The timing of divorce: Predicting when a couple will divorce over a 14‐year period." Journal of Marriage and Family 62.3 (2000): 737-745. [00:49:10] Dr. John Gottman. [00:49:42] Jessica's website. [00:50:13] Podcast: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD. [00:50:15] Podcast: Oxytocin: More Than Just a "Love Hormone", with Sue Carter, PhD.

More than 2,000 years ago, Hippocrates suggested all disease begins in the gut. He was mostly right, and we've talked about the gut many times on this podcast – in relation to athletic performance, optimising the gut microbiome, and even how to use probiotics. But a couple of weeks ago I realized that we've never talked specifically and in depth about exactly what to do when you have a gut problem. GI issues are where I started my health journey, and probably bring more clients through our doors than any other condition, and they can affect absolutely anyone - athlete or not. On this podcast, NBT Scientific Director Megan Hall and I are talking about the steps to take when your gut isn't working right. We talk about how things tend to go awry in the first place, signs and symptoms that you have a gut problem, and the first things to try to get quick relief. Megan also discusses the most scientifically-validated lifestyle modifications, supplements, and lab tests to try, as well as the pros and cons of using antimicrobials. Be sure to follow along with Megan's outline for this podcast. Here's the outline of this interview with Megan Hall: [00:00:58] How Megan fixed her gut. [00:05:26] Why you should care about gut health. [00:06:26] Podcasts with Dr. Malcolm Kendrick: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:07:30] Signs and symptoms of gut problems. [00:10:00] How things go wrong. [00:10:02] Podcast: The Athlete's Gut: Why Things Go Wrong and What to Do About It. [00:11:42] First line of defense interventions; Step 1 - Diet. [00:13:57] Autoimmune Protocol (AIP). [00:15:16] AIP recipes by Micky Trescott and Louise Hendon. [00:16:23] Low FODMAP diet lists: comprehensive list, simpler list, app. [00:18:08] Low histamine diet; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:20:39] Carnivore diet. [00:21:33] Pegan diet. [00:22:12] Endotoxemia; Podcast: Postprandial Fatigue, Part II: Endotoxemia, Inflammation, and Mitochondrial Dysfunction. [00:24:54] Elemental diets: Physicians Elemental Diet, Dr. Ruscio's Elemental Heal. [00:27:26] Podcast with Jason Hawrelak, PhD: How to Use Probiotics to Improve Your Health. [00:29:03] Polyphenols and fiber. [00:30:38] Soluble vs insoluble fiber. [00:31:29] Other potential triggers: coffee and alcohol. [00:34:05] Eating in a parasympathetic state. [00:34:33] Physiological sigh. [00:35:32] Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:36:15] Social connection and isolation. [00:36:45] Podcast with Julian Abel, MD: Building Compassionate Communities to Improve Public Health. [00:37:18] Proper chewing. [00:39:56] Food timing in relation to exercise and sleep. [00:41:16] Bidirectional relationship between gut microbiome and circadian rhythm; Study: Mashaqi, Saif, and David Gozal. ""Circadian misalignment and the gut microbiome. A bidirectional relationship triggering inflammation and metabolic disorders"-a literature review." Sleep medicine 72 (2020): 93-108. [00:41:43] Gut microbiome diversity is associated with better sleep; Study: Smith, Robert P., et al. "Gut microbiome diversity is associated with sleep physiology in humans." PLoS One 14.10 (2019): e0222394. [00:43:15] Probiotics. [00:44:50] Visbiome/VSL #3; Study: Cheng, Fang-Shu, et al. "Probiotic mixture VSL# 3: An overview of basic and clinical studies in chronic diseases." World journal of clinical cases 8.8 (2020): 1361. [00:46:08] Florastor; Study: Kaźmierczak-Siedlecka, Karolina, et al. "Saccharomyces boulardii CNCM I-745: A Non-bacterial Microorganism Used as Probiotic Agent in Supporting Treatment of Selected Diseases." Current Microbiology 77 (2020): 1987-1996. [00:46:55] Mutaflor; Study: Sonnenborn, Ulrich. "Escherichia coli strain Nissle 1917—from bench to bedside and back: history of a special Escherichia coli strain with probiotic properties." FEMS Microbiology Letters 363.19 (2016). [00:47:45] L. rhamnosis GG (LGG). [00:49:06] Choosing a probiotic; Probiotic Advisor database. [00:50:59] Digestive enzymes, digestive bitters, and tea. [00:54:32] Other helpful supplements. [00:54:50] General gut healing. [00:55:25] Serum derived bovine immunoglobulins (SBIs); SBI Protect. [00:56:14] ProButyrate. [00:56:52] Megan's outline for this podcast. [00:56:58] Article: Singh, Vishal, Beng San Yeoh, and Matam Vijay-Kumar. "Feed your gut with caution!." Translational cancer research 5.Suppl 3 (2016): S507. [00:58:28] Testing: GI-MAP, Genova GI-Effects, Doctor's Data, GutBio, Organic Acids Test (for yeast). [01:05:03] Food intolerance testing. [01:06:21] Blood chemistry: signs of gut trouble. [01:07:36] Podcast: How to Interpret Your White Blood Cell Count. [01:07:46] Small Intestinal Bacterial Overgrowth (SIBO): signs and symptoms, causes. [01:08:30] SIBO indicates dysbiosis rather than overgrowth; Study: Saffouri, George B., et a

My guest today is dating and confidence coach, Nick Notas. For more than twelve years he has helped men conquer their fears, build self-esteem, and develop meaningful relationships. In the age of Tinder, dating can be a challenge, and Nick offers tons of practical advice to help in that arena. One thing I really appreciate about him is his deeper focus on building confidence and communication skills, which can certainly help with dating, but surely transforms all significant relationships and social networks. On this podcast, Nick and I talk about considerations for modern-day dating. We discuss how lockdowns over the past year have affected the dating scene, and what's likely to happen when restrictions are lifted. Nick shares some practical advice for using dating apps: how to make a good first impression, making that first message count, and giving compliments that don't suck. Here's the outline of this interview with Nick Notas: [00:01:44] How Nick became a dating coach. [00:03:21] Choosing to work with men. [00:03:58] In-person retreats. [00:08:12] How dating has changed during lockdown. [00:09:47] The current state of online dating. [00:13:40] The importance of good photos and how to get them. [00:18:30] Dating apps: Tinder, Bumble, Hinge. [00:20:40] Generational differences in dating. [00:21:04] Generation Z is having the least sex; Study: Ueda, Peter, et al. "Trends in frequency of sexual activity and number of sexual partners among adults aged 18 to 44 years in the US, 2000-2018." JAMA network open 3.6 (2020): e203833-e203833. [00:24:04] Mindset factors. [00:24:17] Brad Stulberg; Book: Passion Paradox; Podcast The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life; NBT Podcast with Brad: How to Harness Productive Passion and Avoid Burnout. [00:25:02] Satisfaction within arranged marriage: Epstein, Robert, Mayuri Pandit, and Mansi Thakar. "How love emerges in arranged marriages: Two cross-cultural studies." Journal of Comparative Family Studies 44.3 (2013): 341-360. [00:27:47] Creating opportunity to find connections. [00:31:25] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer, PhD. [00:33:31] Article: How to Write a Good First Message in Online Dating. [00:39:25] How to give compliments that don't suck. [00:42:32] Reconnected Dating on YouTube; Dating 101.

Stephen Patterson, PhD is an Associate Professor in Applied Exercise Physiology & Performance and the director of the Centre for Applied Performance Sciences at St. Mary's University in London. Stephen has published more than 60 scientific research papers investigating strategies to improve performance in clinical groups and elite athletes, with a focus on the adaptation and response to exercise. He is currently investigating the use of blood flow restriction and ischemic preconditioning before and during exercise. On this podcast, Stephen discusses blood flow restriction (BFR) training, including what it is, how it works, and who can benefit from it. He shares the importance of using cuffs and properly measuring the pressure they apply, as well as things to look for when purchasing a set. He also shares some conclusions drawn from recent BFR research, including the optimal number of reps, effects of BFR on bone and tendons, and the most important factor when aiming for muscle hypertrophy. Here's the outline of this interview with Stephen Patterson: [00:00:24] Stephen's background and interest in exercise physiology. [00:01:45] Blood flow restriction (BFR) training. [00:02:45] Questions from Eric Helms, Mike T Nelson, and Greg Potter. [00:03:16] Effects of BFR on athletic performance. [00:05:32] BFR with aerobic exercise (cycling); Study: Christiansen, Danny, et al. "Cycling with blood flow restriction improves performance and muscle K+ regulation and alters the effect of anti‐oxidant infusion in humans." The Journal of physiology 597.9 (2019): 2421-2444. [00:06:32] Why use BFR. [00:07:54] The value of using cuffs. [00:08:44] Use of BFR by practitioners; Study: Patterson, Stephen D., and Christopher R. Brandner. "The role of blood flow restriction training for applied practitioners: A questionnaire-based survey." Journal of sports sciences 36.2 (2018): 123-130. [00:09:37] Jeremy Loenneke; Studies using elastic knee wraps: Loenneke, Jeremy P., et al. "The acute response of practical occlusion in the knee extensors." The Journal of Strength & Conditioning Research 24.10 (2010): 2831-2834, Loenneke, Jeremy P., et al. "Blood flow–restricted walking does not result in an accumulation of metabolites." Clinical physiology and functional imaging 32.1 (2012): 80-82. [00:11:58] Delfi's Personalized Tourniquet System for Blood Flow Restriction. [00:12:56] What to look for when purchasing a BFR system. [00:13:03] B Strong; Podcast with Jim Stray-Gundersen MD: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:20:58] Aerobic exercise and BFR; Study: Ferguson, Richard A., et al. "Blood‐flow‐restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance‐trained athlete." Experimental Physiology (2021). [00:23:08] Protocol for hypertrophy. [00:23:55] 75 reps is often a recommended volume; more is not better. [00:28:17] Releasing the cuffs between exercises. [00:28:42] Potential effects on endothelium; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:30:19] BFR compared to other forms of training. [00:30:47] Lifting to failure more important that amount of weight lifted; Study: Burd, Nicholas A., et al. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied physiology, nutrition, and metabolism 37.3 (2012): 551-554. [00:32:55] Effects on bone density. [00:34:49] Japanese study in 2006 found no effect on tendon thickness: Abe, T., et al. "Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU‐walk training." Equine Veterinary Journal 38.S36 (2006): 345-348. [00:34:58] Recent German study showed positive effects on tendon stiffness: Centner, Christoph, et al. "Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training." Journal of Applied Physiology 127.6 (2019): 1660-1667. [00:35:16] Case studies demonstrating structural tendon improvements: Skovlund, Sebastian V., et al. "The effect of low‐load resistance training with blood flow restriction on chronic patellar tendinopathy—A case series." Translational Sports Medicine 3.4 (2020): 342-352. [00:36:09] Combining BFR with ischemic preconditioning. [00:41:36] Motor unit recruitment. [00:42:53] Further research coming up. [00:44:50] Effects on cognitive function. [00:45:45] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:46:18] St. Mary's University MSc program in Strength and Conditioning. [00:47:13] Stephen's recent review: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:47

Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania's highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it's not low-carb). Here's the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in evolutionary anthropology. [00:02:38] Dan Lieberman. [00:03:09] Energy expenditure. [00:03:58] Working with the Hadza people of Tanzania. [00:06:24] Hadza researchers: Brian Wood, Frank Marlowe, and David Raichlen. Podcast with David Raichlen: Wired to Run: Why Your Brain Needs Exercise. [00:07:07] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:08:15] Paper: Eaton, S. Boyd, Melvin Konner, and Marjorie Shostak. "Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective." The American journal of medicine 84.4 (1988): 739-749. [00:08:47] What changed in modern culture. [00:09:52] Wearable GPS devices on Hadza men and women. [00:12:23] Video: The Intense 8 Hour Hunt, from David Attenborough's Life of Mammals. [00:16:32] How the Hadza think and feel. [00:21:16] Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, by Herman Pontzer, PhD. [00:24:35] The body adapts to the lifestyle. [00:25:03] Constrained energy expenditure model. [00:26:18] A fixed energy budget. [00:29:08] Overtraining syndrome; Relative Energy Deficiency in Sport (REDS) and why eating more isn't the answer. [00:31:23] Race Across the USA study: Thurber, Caitlin, et al. "Extreme events reveal an alimentary limit on sustained maximal human energy expenditure." Science advances 5.6 (2019): eaaw0341. [00:37:00] Implications for obesity. [00:37:59] Researcher Kevin D. Hall, PhD. [00:41:25] Richard D. Feinman, PhD; Podcast: A Guide to Flawed Studies with Richard Feinman. [00:43:48] How to lose weight: cut calories without being miserable. [00:44:33] Why gastric bypass surgery works. [00:45:42] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:47:50] Robb Wolf book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You; Podcast: Wired to Eat with Robb Wolf. [00:48:07] Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, by Stephan Guyenet, PhD. [00:50:31] Bodybuilding; Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:54:40] Exercise to keep weight off. [01:01:25] Where to find Herman: Pontzer Lab at Duke; Twitter. [01:01:55] hadzafund.org [01:02:23] Curiositystream documentary on the Hadza: Growing Up Hadza.

It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn't acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they're good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan's outline for this podcast. Here's the outline of this interview with Megan Hall: [00:04:30] Blood flow restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan with Dr Jim Stray-Gundersen MD. [00:04:51] Podcast: Wired to Run: Why Your Brain Needs Exercise, David Raichlen. [00:05:41] What are omega-3 fatty acids? [00:06:31] Picture of omega-3 fatty acids. [00:08:40] Finding omega-3s in the diet; Review: Saini, Ramesh Kumar, and Young-Soo Keum. "Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance—A review." Life sciences 203 (2018): 255-267. [00:09:16] Poor conversion from ALA to EPA/DHA: Gerster, Helga. "Can adults adequately convert a-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?." International journal for vitamin and nutrition research 68.3 (1998): 159-173. [00:10:56] Why EPA and DHA are important. [00:11:38] Conditions associated with inadequate omega-3 intake. [00:12:02] Whole foods vs. supplements; other micronutrients. [00:12:42] Krill oil vs. fish oil; Studies: 1. Ulven, Stine M., et al. "Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers." Lipids 46.1 (2011): 37-46. 2. Schuchardt, Jan Philipp, et al. "Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations-a comparative bioavailability study of fish oil vs. krill oil." Lipids in health and disease 10.1 (2011): 1-7. 3. Maki, Kevin C., et al. "Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women." Nutrition research 29.9 (2009): 609-615. 4. Mödinger, Yvonne, et al. "Plasma kinetics of choline and choline metabolites after a single dose of SuperbaBoostTM krill oil or choline bitartrate in healthy volunteers." Nutrients 11.10 (2019): 2548. [00:16:59] Megan's outline for this podcast. [00:18:21] Algae-based omega-3 supplements. [00:19:40] Omega 6:3 ratio; Paper: Simopoulos, Artemis P. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine & pharmacotherapy 56.8 (2002): 365-379. [00:25:54] Should we be supplementing with grams of fish oil? Studies: 1. De Magalhães, João Pedro, et al. "Fish oil supplements, longevity and aging." Aging (Albany NY) 8.8 (2016): 1578. 2. Strong, Randy, et al. "Longer lifespan in male mice treated with a weakly estrogenic agonist, an antioxidant, an α‐glucosidase inhibitor or a Nrf2‐inducer." Aging cell 15.5 (2016): 872-884. 3. López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2015): 1181-1188. [00:27:42] No support for omega-3 (fish oil) in the prevention of cardiovascular disease; Meta-analysis: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-233. [00:29:12] Signs you're supplementing too much fish oil. [00:30:26] Podcast: How Oxidative Stress Impacts Performance and Healthspan [00:30:43] Elevated blood glucose omega-3 supplementation; Study: Friday, Karen E., et al. "Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes." Diabetes care 12.4 (1989): 276-281. [00:31:01] Immunosuppressive effects of supplementing omega-3s: Fenton, Jenifer I., et al. "Immunomodulation by dietary long chain omega-3 fatty acids and the potential for adverse health outcomes." Prostaglandins, Leukotrienes and Essential Fatty Acids 89.6 (2013): 379-390. [00:34:17] Stages of life when omega-3s are especially important. [00:34:48] Specialized pro-resolving mediators; STEM Talk podcast episode: David LeMay Talks About Countering Inflammation with SPMS. [00:35:31] DHA to mitigate traumati

It's been about five years since Advanced Biomechanics Coach Nigel McHollan last joined me on the podcast to talk about bike fit. Certified as a Primal Health Coach, a SOMA Breath Work Meditation Instructor, and Level 4 Strength and Conditioning Coach, Nigel has since developed and deepened his health and wellness practice. Also with us today is Certified Health Coach and SOMA Breathwork Instructor, Kara Lynn Kelly. On this podcast, Nigel and Kara discuss breathwork and it's many benefits including stress relief and improved overall health, as well as altered states of consciousness. We compare some of the different types of breathwork to choose from, and also look at some of the beneficial aspects of nasal breathing - yes, even during exercise and sport. Kara also guides us through a short breathwork session right here on the podcast so you can get a sense of it's calming and centring effects. See how you feel after just a 10-minute session! I'm excited to announce that Nourish Balance Thrive has partnered with Nigel and Kara to offer a live eight-week Energised Meditation breathwork group program beginning March 4, 2021. Click here to sign up. Here's the outline of this interview with Nigel McHollan and Kara Kelly: [00:00:11] Nigel's previous appearance on the podcast: Bike fit done right with Nigel McHollan. [00:00:47] Book: Back mechanic by Stuart McGill. [00:01:08] Stuart McGill on STEM Talk and interviewed by Greg Potter. [00:05:00] Soma breathwork. [00:06:15] Kelly's introduction to breathwork. [00:09:27] Influence of CO2 on the Default mode network (DMN). Study: Xu, Feng, et al. "The influence of carbon dioxide on brain activity and metabolism in conscious humans." Journal of Cerebral Blood Flow & Metabolism 31.1 (2011): 58-67. [00:10:15] Anatomy of a breathwork session. [00:12:30] Biochemistry behind breathwork experiences. [00:15:12] Comparing different breathwork techniques. [00:17:42] Setting of intentions. [00:17:53] Stanislav Grav: Holotropic breathwork. [00:18:09] Podcast: How to Fix Your Breathing to Improve Your Health, with James Nestor. Book: Breath: The New Science of a Lost Art, by James Nestor. [00:18:15] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [00:18:53] Pranayama vs. Soma; Article: What Is Breathwork? Explanation Of Different Breathing Techniques Vs. Pranayama. [00:19:19] Niraj Naik, founder of Soma. [00:20:10] Progressive Muscle Relaxation [00:20:54] Books by Yogani: Deep Meditation - Pathway to Personal Freedom and Spinal Breathing Pranayama - Journey to Inner Space. [00:24:44] Joe Dispenza. [00:25:13] Field Coherence. [00:26:40] Muscular Bonding. [00:29:54] Book: The story of the human body by Daniel Lieberman. [00:30:59] Podcast: Wired to Run: Why Your Brain Needs Exercise, with David Raichlen, PhD. [00:34:15] Mouth taping. [00:34:47] Dr. Phil Maffetone. [00:35:07] Patrick McKeown on nasal breathing. Book: The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionise your health and fitness, by Patrick McKeown. [00:36:04] Bohr effect. [00:37:37] Sweet Beat App. [00:39:15] Elite HRV; CorSense. [00:40:00] Sample breathwork session. [00:53:22] Do a breath retention time test first thing in the AM. [00:55:04] Sign up for the 8-week Energised Meditation group program. [00:55:17] Find Kara on Facebook; Find Nigel on Facebook/Messenger; Nigel's website.

There's no doubt this is a time of uncertainty. COVID-19 has changed the way most of us live, and it's not clear when or if we'll be able to resume the activities we took for granted just a year ago. Rather than waiting for the government to figure it all out, our best defence against infectious disease is optimising metabolic health and immune function. For that, sleep is arguably the keystone behaviour. Today I'm joined again by our resident sleep expert, Greg Potter, PhD to talk about the effects of sleep on the immune system. Greg explains how poor sleep and sleep disorders profoundly impact the body's ability to combat infections, including the common cold, pneumonia, and COVID-19. He also discusses the importance of getting enough sleep in the days leading up to vaccination and offers pandemic-specific tips for better sleep. Here's the outline of this interview with Greg Potter: [00:02:01] Resilient Nutrition; Long Range Fuel. [00:07:05] Changes in sleep since COVID. [00:08:50] COVID dreams. [00:11:19] Changes in sleep timing and patterns. [00:11:45] Effects of COVID-19 lockdowns on sleep and activity; Study: Blume, Christine, Marlene H. Schmidt, and Christian Cajochen. "Effects of the COVID-19 lockdown on human sleep and rest-activity rhythms." Current Biology 30.14 (2020): R795-R797. [00:12:34] Changes in sleep behaviors amongst university students; Study: Wright Jr, Kenneth P., et al. "Sleep in university students prior to and during COVID-19 stay-at-home orders." Current Biology 30.14 (2020): R797-R798. [00:13:17] Sleep disorders; insomnia. [00:13:36] Greg's previous podcasts on entraining circadian rhythm: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and time cues: Morning Larks and Night Owls: the Biology of Chronotypes [00:14:15] Sleep apnea. [00:15:23] Sleep apnea associated with increased mortality due to COVID-19; Study: McSharry, David, Michael T. Lam, and Atul Malhotra. "OSA as a probable risk factor for severe COVID-19." Journal of Clinical Sleep Medicine 16.9 (2020): 1649-1649. [00:16:11] Sleep apnea treatment; continuous positive airway pressure (CPAP). [00:21:13] How the immune system works. [00:24:50] TNF-alpha blockers improve sleep in rheumatoid arthritis; Detert, Jacqueline, et al. "Effects of treatment with etanercept versus methotrexate on sleep quality, fatigue and selected immune parameters in patients with active rheumatoid arthritis." Clin Exp Rheumatol 34.5 (2016): 848-856. [00:32:23] Cytokine storms. [00:33:38] Mice more susceptible to infection administered during sleep hours; Study: Lundy, Stephanie R., et al. "Effect of time of day of infection on Chlamydia infectivity and pathogenesis." Scientific reports 9.1 (2019): 1-12. [00:34:37] Better response to BCG vaccine when administered in the morning; Study: de Bree, L. Charlotte J., et al. "Circadian rhythm influences induction of trained immunity by BCG vaccination." The Journal of clinical investigation 130.10 (2020): 5603-5617. [00:35:19] Different dimensions of sleep: SATED - satisfaction, alertness, timing, efficiency, duration. [00:37:58] Associations between sleep and chronic disease. [00:39:20] People who report short sleep are at higher risk of metabolic syndrome; Meta analyses: 1. Xi, Bo, et al. "Short sleep duration predicts risk of metabolic syndrome: a systematic review and meta-analysis." Sleep medicine reviews 18.4 (2014): 293-297; 2. Iftikhar, Imran H., et al. "Sleep duration and metabolic syndrome. An updated dose–risk metaanalysis." Annals of the American Thoracic Society 12.9 (2015): 1364-1372; 3. Lian, Ying, et al. "Association between sleep quality and metabolic syndrome: A systematic review and meta-analysis." Psychiatry research 274 (2019): 66-74. [00:40:02] Sleep disturbance as a risk factor for type-2 diabetes; Meta analysis: Wang, Fei, et al. "Sleep duration and patterns in Chinese patients with diabetes: A meta‐analysis of comparative studies and epidemiological surveys." Perspectives in psychiatric care 55.2 (2019): 344-353. [00:41:04] The brain's glymphatic system; Maiken Nedergaard, MD. [00:41:53] Study: Fultz, Nina E., et al. "Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep." Science 366.6465 (2019): 628-631. [00:43:45] Obstructive sleep apnea - 40% higher risk of developing cancer. [00:46:27] Research on sleep deprivation in dogs; Study: Bentivoglio, Marina, and Gigliola Grassi-Zucconi. "The pioneering experimental studies on sleep deprivation." Sleep 20.7 (1997): 570-576. [00:47:01] Sleep deprivation research with rats; Study: Rechtschaffen, Allan, et al. "Sleep deprivation in the rat: I. Conceptual issues." Sleep 12.1 (1989): 1-4. [00:47:33] Sleep restriction research on fruit flies; Study: Geissmann, Quentin, Esteban J. Beckwith, and Giorgio F. Gilestro. "Most sleep does not serve a vital function: Evidence from Drosophila melanogaster." Science advances 5.2 (2019): eaau9253. [00:48:23] Sleep deprivation leads t

Paul Laursen, PhD is an athlete, author, endurance coach, high-performance consultant and entrepreneur. He's published over 125 peer-reviewed papers in exercise and sports science journals, and his work has been cited more than 8,000 times. We've had Paul on the podcast before to talk about High-Intensity Interval Training (HIIT), as described in his book and brought to life in his online course. On this podcast, Paul describes how he's taken HIIT training to a new level by creating the Athletica software, to help athletes train smarter, not harder. Using the principles in his book, this software can adapt a plan based on your current fitness levels, goals, training sessions and life. As an athlete and software developer, I couldn't resist asking Paul some tough questions about how it all works. Here's the outline of this interview with Paul Laursen: [00:02:56] Paul's previous podcasts: Why Do and How to High Intensity Interval Training and Science and Application of High Intensity Interval Training. [00:03:08] Paul's Book: Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle and video training course. [00:03:22] High Intensity Interval Training (HIIT) - periods of exercise in your red zone. [00:04:25] Why to do HIIT. [00:05:41] Book: Fast After 50: How to Race Strong for the Rest of Your Life, by Joe Friel. [00:06:21] STEM Talk Podcast: Episode 116: Marcas Bamman on the many benefits of exercise and strength training. [00:07:58] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:09:18] Athletica.ai. [00:21:33] The role of the human coaching relationship. [00:24:40] Figuring subjective experience into recommended training; Sentiment analysis. [00:28:41] Integrating software. [00:30:24] Strava 2020 Year in Sport report. [00:31:42] Garmin ecosystem; Garmin Connect. [00:35:04] Oura ring; HRV4Training app. [00:41:13] Book: The Best Interface is No Interface, by Golden Krishna. [00:41:54] Sports serviced by the software. [00:47:14] HIIT science website. [00:48:05] Ambassador program.

Over time we've seen an increasing number of clients come to us with symptoms of histamine intolerance, including seasonal allergies, headaches, skin issues and digestive problems. And although doctors would likely treat these as separate conditions, we believe common root causes are certainly at play. We've learned that histamine problems often originate in the gut, but environmental and lifestyle factors can definitely make them worse. On this podcast, NBT Scientific Director and coach Megan Hall and I discuss histamine intolerance, including causes, symptoms, and potential treatments. We talk about why this condition is difficult to diagnose, and some of the signs that suggest your "histamine bucket" is overflowing. Megan describes the best options for fixing the problem at the source, including diet, supplements, and environmental changes. Be sure to see the show notes to get the outline Megan wrote to prepare for this podcast. It's an excellent resource for anyone who has seasonal allergies or suspects they may have histamine intolerance. Here's the outline of this interview with Megan Hall: [00:01:10] Chris's history with histamine. [00:03:32] Methylation. [00:03:59] What is histamine? [00:05:55] Symptoms of histamine intolerance. [00:07:21] Causes of histamine intolerance. [00:08:19] Enzymes that break down histamine. [00:09:41] Outline for this podcast. [00:11:04] Lucy Mailing, PhD.; Podcasts: How to Optimise Your Gut Microbiome and Microbiome Myths and Misconceptions. [00:11:16] Lucy Mailing's blog post: The oxygen-gut dysbiosis connection; Study: Schink, M., et al. "Microbial patterns in patients with histamine intolerance." J Physiol Pharmacol 69.4 (2018): 579-93. [00:12:11] Effects of stress. [00:13:49] The Coping Resilience and Mental Toughness Workshop with Simon Marshall, PhD and triathlete Lesley Paterson. [00:14:05] Estrogen excess. [00:15:59] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:16:41] Impact of genetic polymorphisms. [00:17:37] The histamine "bucket" and individual tolerance. [00:18:20] Testing for histamine intolerance. [00:21:00] What to do if you're sensitive to histamine (or have allergies). [00:21:28] Supplements: mast cell stabilizers, antihistamines, DAO enzyme; Study: Schnedl, Wolfgang J., et al. "Diamine oxidase supplementation improves symptoms in patients with histamine intolerance." Food science and biotechnology 28.6 (2019): 1779-1784. [00:22:24] Thorne Quercetin Phytosome; Study: Riva, Antonella, et al. "Improved oral absorption of quercetin from quercetin phytosome®, a new delivery system based on food grade lecithin." European journal of drug metabolism and pharmacokinetics 44.2 (2019): 169-177. [00:23:05] Over the counter antihistamines. [00:24:01] Dietary restriction (short term). [00:24:33] No perfect food elimination list; Paper: Martin, I. San Mauro, S. Brachero, and E. Garicano Vilar. "Histamine intolerance and dietary management: A complete review." Allergologia et immunopathologia 44.5 (2016): 475-483. [00:27:40] Stress; Study: Eutamene, Helene, et al. "Acute stress modulates the histamine content of mast cells in the gastrointestinal tract through interleukin‐1 and corticotropin‐releasing factor release in rats." The Journal of physiology 553.3 (2003): 959-966. [00:29:08] High priority: fixing the gut. [00:29:22] Paleo Diet; Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:29:25] Autoimmune Protocol (AIP). [00:29:44] Gut testing. [00:30:10] Enteromend, GI-Revive, SBI Protect, herbal antimicrobials. [00:31:41] What didn't work for Chris. [00:34:22] Seasonal allergies. [00:36:58] Review papers on histamine: Maintz, Laura, and Natalija Novak. "Histamine and histamine intolerance." The American journal of clinical nutrition 85.5 (2007): 1185-1196 and Comas-Basté, Oriol, et al. "Histamine intolerance: The current state of the art." Biomolecules 10.8 (2020): 1181. [00:37:08] Book a free 15-minute starter session.

Eric Helms, PhD is a New Zealand-based coach, athlete, author, and educator. A trainer since the early 2000s, he coaches drug-free strength and physique competitors at all levels. Eric has competed since the mid-2000s and earned pro status as a natural bodybuilder in 2011 and competes at international level events as an unequipped powerlifter. Eric has also published multiple peer-reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. On this podcast, Eric gives us a glimpse into the world of natural bodybuilding, including the cyclical weight loss and regain pattern required for competition in the sport, and the rigorous controls in place to prevent banned substance use amongst competitors. Eric explains why most people should probably not eat like a bodybuilder, and offers tips for athletes interested in optimizing body composition. He also describes the mindset needed to attain sustainable results in fitness and sport. Here's the outline of this interview with Eric Helms: [00:00:29] Mikki Williden, PhD; NBT Podcast: Women Athletes: Nutrition, Supplementation, and Hormones; Mikki's podcast, Mikkipedia. [00:00:31] Cliff Harvey, PhD; NBT Podcast: Finding a Carbohydrate-Appropriate Diet for Nutrition, Health, and Performance; Cliff's podcast, The Carb-Appropriate Podcast. [00:00:59] Eric's podcast: Iron Culture Podcast; MASS Research Review: Train Smarter With Science. [00:02:28] Natural bodybuilding. [00:09:28] Doping violations; Study: Engelberg, Terry, Stephen Moston, and James Skinner. "The final frontier of anti-doping: A study of athletes who have committed doping violations." Sport Management Review 18.2 (2015): 268-279. [00:12:23] Questions from Mike T Nelson, Megan Hall, and Zach Moore; Mike T Nelson's appearances on the podcast: 1, 2, 3, 4, 5. [00:12:40] Lifting performance vs. physique. [00:16:17] Nutrition and exercise for body building vs. healthy body composition. [00:22:42] Simultaneously losing fat and building muscle. [00:26:05] Reverse dieting and recovery. [00:32:16] Eating according to internal cues vs. tracking macros and calories. [00:37:22] Intuitive eating vs. mindful eating. [00:38:05] How much to eat to maintain or lose weight to avoid low energy availability. [00:38:40] Mark Sisson. [00:42:15] Video: The BEST Home Workout To Prevent Muscle Loss (And Even Build Some!) ft. Eric Helms. [00:45:30] Find Eric on Instagram and at 3D Muscle Journey.

These days it's easy to find yourself feeling tense or anxious. If social distancing and the threat of a global pandemic aren't enough, just add a dose of political mayhem or a strained relationship and you've got a recipe for stress. What I've learned from performance psychologist Simon Marshall is that your brain and nervous system manage everything about you, including your ability to cope and overcome the difficulties of life. In this podcast, Simon and I are discussing some cutting edge ways to master your nervous system and manage stressful moments. Simon shares some evidence-based techniques that involve breathing, vocalization, and eye movement, to manage stress and help you avoid limbic system overwhelm. And as powerful as these practices are, I know they are just a few of the tools Simon has in his performance coaching arsenal. If you enjoy this podcast, I hope you'll consider joining us in the upcoming Coping Resilience and Mental Toughness Workshop, with Simon and world champion triathlete Lesley Paterson. The workshop content is approximately five hours of prerecorded video and is largely self-paced, along with four 30-minute live group coaching sessions with Simon and Les to answer questions and help you navigate real-world situations. Here's the outline of this interview with Simon Marshall: [00:01:49] Strava 2020 Year in Sport report. [00:03:23] Benefits of outdoor exercise. [00:03:42] Neuroscience research: 1. Yilmaz, Melis, and Andrew D. Huberman. "Fear: It's All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234; 2. González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:04:34] Self-generated optic flow. [00:04:41] Neuroscientist Andrew Huberman; The Huberman Lab at Stanford. [00:09:40] Physiologic sigh; Studies: 1. Li, Peng, et al. "The peptidergic control circuit for sighing." Nature 530.7590 (2016): 293-297; 2. Yackle, Kevin, et al. "Breathing control center neurons that promote arousal in mice." Science 355.6332 (2017): 1411-1415; 3. Salay, Lindsey D., Nao Ishiko, and Andrew D. Huberman. "A midline thalamic circuit determines reactions to visual threat." Nature 557.7704 (2018): 183-189. [00:14:56] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:22:50] Chimp Purge; Study: Lieberman, Matthew D., et al. "Putting feelings into words." Psychological science 18.5 (2007): 421-428. [00:28:41] Podcast: How to Have Intimacy With Ease, with Jessa Zimmerman. [00:28:51] Podcast: NBT People: Mark Alexander. [00:30:34] Podcast: A Guide to Flawed Studies with Richard Feinman. [00:36:33] Stress management; Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:38:23] Values guided action exercise; Russ Harris. [00:38:37] Habit formation, habit stacking. [00:41:49] Dopamine + noradrenaline = motivated action. [00:43:59] Leveraging physiology during unpleasant activities. [00:44:27] Book: Radical Candor (Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:44:50] Getting and giving feedback. [00:46:41] Motivational interviewing; helping people change their behavior. [00:48:26] Book: Never Split the Difference: Negotiating as if Your Life Depended on It, by Chris Voss. [00:49:24] Book: Thank You for Arguing, Fourth Edition (Revised and Updated): What Aristotle, Lincoln, and Homer Simpson Can Teach Us About the Art of Persuasion, by Jay Heinrichs. [00:49:50] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt. [00:53:15] Sign up for the Coping Resilience and Mental Toughness Workshop. [00:53:40] The Xterra Podcast.

Mikki Williden, PhD is a Registered Nutritionist and a Senior Lecturer at Unitec Institute of Technology in Auckland, New Zealand. She runs an online nutrition coaching programme and has privately consulted with clients since 2006. Mikki co-hosts the Fitter Radio weekly endurance sports podcast and recently launched her own podcast, Mikkipedia, where she has conversations with experts in health and nutrition. She is also a runner and is passionate about health, longevity, nutrition, and activity. On the podcast today, Mikki talks with Megan Hall about nutritional and training considerations for women athletes. They discuss the timing of meals and supplements around training and preparing for race nutrition, with consideration given to cyclical hormonal fluctuations. Mikki discusses current research on fueling before exercise, and the importance of adequate protein (and what that actually means!). They also discuss the common problem of under-eating and chronic low energy availability. Here's the outline of this podcast with Mikki Williden: [00:00:21] Ancestral Health Symposium. [00:00:57] Mikki's background. [00:02:26] Menstrual cycle, athletic performance, and nutrition. [00:08:26] Meta analysis: McNulty, Kelly Lee, et al. "The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis." Sports medicine (2020): 1-15. [00:14:04] Nutritional factors impacting bloating, cramping and cyclical inflammation. [00:17:13] Protein as a focus for female athletes. [00:20:28] Stuart Phillips, Luc Van Loon. [00:22:33] Relative Energy Deficiency in Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:23:21] The importance of biomedical testing. [00:26:03] Underfueling early in the day. [00:27:36] Meal timing and hormones; Studies: 1. Fahrenholtz, Ida Lysdahl, et al. "Within‐day energy deficiency and reproductive function in female endurance athletes." Scandinavian journal of medicine & science in sports 28.3 (2018): 1139-1146; 2. Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:28:36] Low carb/ketogenic diets and fasting. [00:35:03] Sleep low, train low. [00:35:53] Study: Impey, Samuel G., et al. "Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis." Sports Medicine 48.5 (2018): 1031-1048. [00:37:01] Study: Rothschild, Jeffrey A., Andrew E. Kilding, and Daniel J. Plews. "What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions." Nutrients 12.11 (2020): 3473. [00:38:16] Blog post: What to eat before training: a research update, by Mikki Williden, PhD. [00:38:53] Fueling for training. [00:41:08] Practicing for race nutrition. [00:43:23] Timing of carbohydrate intake. [00:47:19] Chronic/acute low energy availability. [00:48:33] Eric Helms. [00:54:21] Meeting an athlete's nutritional needs. [01:01:48] Peri- and post-menopausal training and nutritional considerations. [01:04:40] Protein needs in isolation vs mixed meal; Study: Kim, Il-Young, et al. "The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults." American journal of physiology-endocrinology and metabolism 310.1 (2016): E73-E80. [01:06:10] Hormonal fluctuations and gut health. [01:07:07] Digestive enzymes. [01:08:18] Branched-chain amino acids; Dr. Gabrielle Lyon. [01:09:41] Where to find Mikki: mikkiwilliden.com; FITTER Radio Podcast; Consult with Mikki, meal plans; Facebook; Mikkipedia Podcast.

David Raichlen, PhD. is a Professor of Human And Evolutionary Biology at the University of Southern California. His work explores how physical activity drove key aspects of human evolution, helping to explain how and why inactivity underlies many chronic diseases today. Combining aspects of biomechanics, physiology and neuroscience with analysis of movement patterns of ancient humans, his work helps to explain how we can use an evolutionary context to improve modern-day health. On the podcast today, David talks about the links between human evolution, physical activity, and health across the lifespan. He discusses the impact of exercise on brain health and neurogenesis and explains why an active lifestyle may be critical for those genetically predisposed to Alzheimer's disease. He also describes the biological mechanism behind the "runner's high" that suggests humans are "wired to run". Here's the outline of this podcast with David Raichlen: [00:00:11] Herman Pontzer, PhD; Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy (coming out in March 2021). [00:00:43] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:01:27] Working with Hadza; Brian Wood, PhD, Assistant Professor of Anthropology at UCLA. [00:02:07] Exercise and brain health. [00:03:24] Neurogenesis. [00:04:08] Rodents in enriched environments; Study: Kempermann, Gerd, H. Georg Kuhn, and Fred H. Gage. "More hippocampal neurons in adult mice living in an enriched environment." Nature 386.6624 (1997): 493-495. [00:05:10] Adaptive Capacity model; Paper: Raichlen, David A., and Gene E. Alexander. "Adaptive capacity: an evolutionary neuroscience model linking exercise, cognition, and brain health." Trends in neurosciences 40.7 (2017): 408-421. [00:10:01] APOE4; Study: Raichlen, David A., and Gene E. Alexander. "Exercise, APOE genotype, and the evolution of the human lifespan." Trends in neurosciences 37.5 (2014): 247-255. [00:12:20] Study: Trumble, Benjamin C., et al. "Apolipoprotein E4 is associated with improved cognitive function in Amazonian forager‐horticulturalists with a high parasite burden." The FASEB Journal 31.4 (2017): 1508-1515. [00:13:34] Resistance training. [00:14:20] Megan Hall; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:15:18] BDNF upregulation through exercise. [00:16:28] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes. [00:17:46] Structural associations of exercise in middle age. Study: Raichlen, David A., et al. "Differential associations of engagement in physical activity and estimated cardiorespiratory fitness with brain volume in middle-aged to older adults." Brain Imaging and Behavior (2019): 1-10. [00:17:46] Brain connectivity associations among young athletes; Study: Raichlen, David A., et al. "Differences in resting state functional connectivity between young adult endurance athletes and healthy controls." Frontiers in human neuroscience 10 (2016): 610. [00:21:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:22:21] Optimal duration and intensity of exercise. [00:23:38] Types of exercise that are most beneficial. [00:25:32] Exercise-induced endocannabinoid system. [00:27:20] Endocannabinoid upregulation following exercise in humans, dogs, and ferrets; Study: Raichlen, David A., et al. "Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the 'runner's high'." Journal of Experimental Biology 215.8 (2012): 1331-1336. [00:29:11] Self-generated optic flow; Articles: Yilmaz, Melis, and Andrew D. Huberman. "Fear: It's All in Your Line of Sight." Current Biology 29.23 (2019): R1232-R1234 and González, Anabel, Lucía del Río-Casanova, and Ania Justo-Alonso. "Integrating neurobiology of emotion regulation and trauma therapy: Reflections on EMDR therapy." Reviews in the Neurosciences 28.4 (2017): 431-440. [00:30:23] Minimizing environmental mismatch. [00:30:39] Sitting in hunter gatherers; Study: Raichlen, David A., et al. "Sitting, squatting, and the evolutionary biology of human inactivity." Proceedings of the National Academy of Sciences 117.13 (2020): 7115-7121. [00:37:56] Exercise intensity and endocannabinoid signaling; Study: Raichlen, David A., et al. "Exercise-induced endocannabinoid signaling is modulated by intensity." European journal of applied physiology 113.4 (2013): 869-875. [00:41:14] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping, 3rd Edition, by Robert Sapolsky. [00:42:40] Scientific American article: Why Your Brain Needs Exercise, by David A. Raichlen and Gene E. Alexander. [00:43:00] New Scientist art

Cliff Harvey, PhD, is a New Zealand-based author, nutritionist, researcher, and speaker. He is also a Qualified Naturopath, a strength and nutrition coach of 20 years, and an IAWA Weightlifting World Champion (2004 & 2007). Over the years he has consulted for all types of athletes, from champion fighters and cyclists to yacht teams and rugby unions. He currently works with clients and conducts research at Auckland University of Technology, while also growing his online collection of educational videos on nutrition, health, and performance. On this podcast, Cliff talks about the diagnosis that propelled him into studying nutrition and the critical lessons he learned while recovering. He talks about his research on the ketogenic diet, including what actually causes "keto flu" and how best to overcome it quickly. We also discuss carbohydrate-appropriate diets, and how to figure out the carb intake that's right for you. Here's the outline of this podcast with Cliff Harvey: [00:00:38] Mikky Williden, PhD. Podcast featuring Mikki as interviewer: How I Used Ancestral Health to Boost My Energy and Start a Business. [00:02:29] Diagnosed with Crohn's Disease. [00:06:42] Studying nutrition. [00:07:32] Crohn's in remission. [00:08:31] Reducing stress and building a lifestyle conducive to health. [00:13:22] Competitive weightlifting. [00:18:43] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. Podcast with Brad Stulberg: How to Harness Productive Passion and Avoid Burnout. [00:22:15] Protein first; Ketogenic and low-carb diets. [00:26:51] Paperpile. [00:27:01] "Keto flu"; Study: Harvey, Cliff J. D. C., Grant M. Schofield, and Micalla Williden. "The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review." PeerJ 6 (2018): e4488. [00:29:44] Effects of 3 low-carb diets; Study: Harvey, Cliff J. D. C., et al. "Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial." PeerJ 7 (2019): e6273. [00:31:01] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:32:24] Lessening symptoms of keto flu. [00:34:58] Eric Helms, PhD; outcomes based nutrition. [00:37:24] Eric Helms on Cliff's podcast: The Bodybuilding Contest Prep Diet Debate. [00:37:44] The Carb-Appropriate Podcast. [00:39:48] Figuring out the carb intake that is appropriate for you. [00:41:13] Book: The Carbohydrate Appropriate Diet: Go beyond low-carb diets to lose weight fast, and improve energy and performance, without counting calories, by Cliff Harvey; Other books by Cliff. [00:45:03] Sami Inkinen, CEO and Founder of Virta Health. [00:50:51] Cliff's courses: The Holistic Performance Institute. [00:53:24] Autoregulation. [00:57:40] COVID situation in New Zealand; Cliff's podcast with Simon Thornley, PhD: Are lockdowns effective for mitigating the effects of the COVID pandemic?

Abel Romero, DPT, TPI, RYT 200 is a licensed physical therapist and movement coach with a Doctorate of Physical Therapy from UC San Francisco/San Francisco State University. He has worked with a wide range of clients, from high-performing athletes to women postpartum and seniors. He is fascinated not only with helping others achieve a high level of health and well-being, but also with the science and art of improving skill, preventing pain, and having fun through movement. On this podcast, Abel and I discuss how humans evolved to move, and the role of pain in avoiding injury. Abel talks about some of the common issues that lead to pain in our culture and why moving harder and faster is critical for long-term fitness and healthspan. I'm excited to announce Abel has partnered with us to lead a group program in January 2021. He'll be working with us on how to avoid chronic pain, improve mobility and feel total confidence in lifting through mindful movement practice, functional training, and plyometric and power training. By the end of the program, you'll have greater control, ability to generate power, and awareness of how your body interacts with its environment. Here's the outline of this podcast with Abel Romero: [00:01:25] Early interest in movement and physical therapy. [00:05:51] Book Free to Learn, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray. [00:07:29] Book: Play Anything: The Pleasure of Limits, the Uses of Boredom, and the Secret of Games, by Ian Bogost. [00:11:24] Book: The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure, by Jonathan Haidt and Greg Lukianoff. [00:13:00] Pain. [00:18:26] Herman Pontzer, PhD; Daniel Lieberman, PhD. [00:19:32] Hadza of Tanzania squatting "better than a baby". [00:22:30] Videos: Why Things Hurt and The Pain Revolution with Lorimer Moseley. [00:26:15] Common issues that lead to pain in our culture. [00:29:37] Exercise. [00:30:38] Doing things harder, faster, with more precision. [00:36:42] How movement changed during pandemic. [00:38:50] Simon Marshall, PhD; Self-generated optic flow as the basis of EMDR therapy. [00:41:54] Posture. [00:47:08] Katy Bowman; Podcast: Move Your DNA with Katy Bowman [00:48:33] 4-quadrant model. [00:50:12] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:50:55] Remote coaching with Abel. [00:52:36] The value of group programs; Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. [00:56:55] Sign up for the group program with Abel, beginning in January 2021. [00:57:04] Abel's website; [email protected]; Instagram.

Mikki Williden, PhD is a Registered Nutritionist in Auckland, New Zealand specializing in sports and performance nutrition. I met Mikki at the Ancestral Health Symposium in Boulder, Colorado in 2016, and she has recently launched a new podcast called Mikkipedia as an exploration of all things health, well being, fitness, food and nutrition. She kindly invited me on as a guest, which of course is a role reversal for me. On this podcast, Mikki and I discuss my personal health journey and what motivated me to start NBT. We get into some detail, including what my life looked like before I knew anything about health and the specific steps that got me headed in the right direction. We talk about bike racing and business and how both have evolved for me, as well as the habits that I've built to maintain my current state of health and performance. Here's the outline of this podcast with Mikki Williden: [00:00:19] Christopher Kelly on Robb Wolf's Paleo Solution podcast. [00:01:50] Robb Wolf's podcast, The Healthy Rebellion. [00:02:24] Chris's health journey. [00:03:18] Mikki's interview with Greg Potter, on The Mikkipedia Podcast. [00:04:21] Book: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance, by Loren Cordain and Joe Friel. [00:05:38] Autoimmune Protocol (AIP) diet. [00:06:45] Chris Kelly on Ben Greenfield's podcast. [00:11:36] Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S); with Nicky Keay. [00:14:51] Mickey Trescott's books on AIP. [00:17:22] Framing interventions in terms of performance. [00:20:43] Diet changes over time. [00:20:59] Keto Summit; Jeremy and Louise Hendon. [00:21:59] Dom D'Agostino, PhD. [00:22:53] Problems with the Keto diet. [00:24:15] Podcasts featuring Katie compton and Jeremy Powers. [00:26:01] Racing and fueling. [00:28:25] Changing goals: from performance to healthspan. [00:30:51] Book: Tiny Habits: The Small Changes That Change Everything, by BJ Fogg, PhD. [00:31:04] B Strong blood flow restriction training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD. [00:35:33] NBT over time - changes in approach. [00:37:44] Supervised machine learning; bloodsmart.ai. [00:40:09] Stephen Genuis, PhD; Multiple studies on toxicants excreted in sweat. [00:44:11] Identifying your values; Motivational interviewing, Acceptance and commitment therapy (ACT). [00:45:49] Services offered by NBT; book a free 15-minute starter session. [00:46:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:48:39] Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. [00:48:57] PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall. [00:52:32] Supplements: Thorne Multi-Vitamin Elite, Thorne Creatine. [00:54:56] A day in the life of Chris Kelly. [00:56:30] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:59:49] California wildfires. [01:02:28] Cliff Harvey. [01:03:04] Influential podcast guests. [01:03:41] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [01:04:38] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World. [01:04:48] Josh Turknett, MD, president of Physicians for Ancestral Health; Podcasts include The Migraine Miracle, How to Protect Your Brain from Decline, and How to Support Childhood Cognitive Development. [01:05:51] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joe Henrich. [01:06:44] My Migraine Miracle; Book: Migraine Miracle: A Sugar-Free, Gluten-Free Ancestral Diet to Reduce Inflammation and Relieve Your Headaches for Good; Video: Migraine as the Hypothalamic Distress Signal — Joshua Turknett, M.D. (AHS14). [01:08:44] How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution; 4-quadrant model. [01:14:05] NBT's retainer program.

It's been about three years since NBT began using supervised machine learning to predict the results of more expensive or unattainable biomedical tests. With our bloodsmart.ai software, we can forecast infections and inflammation, xenobiotic and heavy metal toxicity, and metabolic health indicators like fatty liver and elevated insulin - all without directly testing these markers. As a result, we've dramatically shifted our clinical work away from direct testing, instead focusing on basic blood chemistry and supervised machine learning to guide decision making. It's one of the things I'm proudest of building. Sometimes I get asked how bloodsmart.ai compares to other blood chemistry programs. I used the other programs for years before coding my own, and rather than ML, they use what I call "hand-rolled algorithms." For example, if alkaline phosphatase is low, then it must be a zinc deficiency. Unfortunately, biology is way more complicated than that, and supplementing with zinc with just one indicator never helps. On this podcast, my Scientific Director Megan Hall and I are discussing how to interpret the forecast on a bloodsmart.ai report and how we use the results in our work with clients. We talk a little about how the algorithms work under the hood and how we know the forecasts have predictive value. We also explain what might be going on when the forecasts don't match direct testing. To get the most out of this podcast, be sure to follow along with Megan's outline. Here's the outline of this podcast with Megan Hall: [00:04:39] bloodsmart.ai software. [00:04:47] Supervised machine learning. [00:06:36] Pain as the amazing protectometer; Video: Pain, the brain and your amazing protectometer - Lorimer Moseley. [00:08:25] Karl Friston. [00:09:38] eLife podcast and eLife Journal. [00:10:06] Machine learning in embryology: Bormann, Charles L., et al. "Performance of a deep learning based neural network in the selection of human blastocysts for implantation." Elife 9 (2020): e55301. [00:12:16] Machine learning for identifying prostate cancer: Hood, Simon P., et al. "Identifying prostate cancer and its clinical risk in asymptomatic men using machine learning of high dimensional peripheral blood flow cytometric natural killer cell subset phenotyping data." Elife 9 (2020): e50936. [00:13:18] Podcast: How to Interpret Your White Blood Cell Count with Megan Hall. [00:14:38] Paper: Wood, Thomas R., et al. "An interpretable machine learning model of biological age." F1000Research 8.17 (2019): 17. [00:14:53] Podcast: How to Measure Your Biological Age, with Megan Hall. [00:15:24] How do we know the models have skill? Article: A Gentle Introduction to k-fold Cross-Validation. [00:17:40] What the forecasts are and what they're not. [00:19:18] A "cloudy crystal ball". [00:23:21] Using bloodsmart.ai forecasts in clinical practice. [00:24:25] Book: How to Decide: Simple Tools for Making Better Choices, by Annie Duke. [00:26:17] The "Archer's Mindset": The value of taking aim. [00:28:09] Podcast: Environmental Pollutants and the Gut Microbiome, with Jodi Flaws, PhD. [00:28:45] Article: How to do better at darts and life. [00:32:33] Health history and symptoms; Health Assessment Questionnaire (HAQ) (example). [00:35:30] 7 minute analysis. [00:36:53] bloodsmart.ai bar chart (example). [00:37:56] Food journaling. [00:42:27] Environmental Working Group's Skin Deep and Healthy Living App; Think Dirty Shop Clean App. [00:43:03] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:44:23] Titanium bottle kickstarter: Keego. [00:46:04] Discrepancies between forecast and directly measured marker. [00:48:42] Forecasts that tend to be seen together. [00:53:34] Forecast detail view (example). [00:55:30] Josh Turknett's 4-Quadrant Model. [00:58:22] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [01:01:38] Book a free 15-minute starter session.

My guests today are certified Primal Health Coaches Laura Rupsis and Erin Power. Both maintain successful private practices while training others through Mark Sisson's Primal Health Coach Institute (PHCI) and collaborating as hosts of the Health Coach Radio podcast. As the admissions director for PHCI, Laura is also behind the friendly voice you'll reach when you're seeking information about training as a health coach. On this podcast Laura, Erin and I are talking about becoming a health coach: the training, the clients, and strategies for growing a successful practice. We look at some of the recent developments in the field, including national board certification and the new PHCI Level 2 Certification Course, recently introduced to meet the board requirements. We also discuss finding your niche, getting clients, and a realistic timeline for building a coaching business. Here's the outline of this interview with Laura Rupsis and Erin Power: [00:02:26] Mark Sisson. [00:01:20] Erin's health journey. [00:03:02] Laura's health journey. [00:10:43] Simon Marshall, PhD and triathlete Lesley Paterson; Values Guided Actions Worksheet. [00:12:47] Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. [00:16:07] Do you need a credential to be a health coach? [00:19:21] Information does not cause change. [00:20:29] National Board for Health and Wellness Coaching (NBHWC). [00:23:48] Primal Health Coach Level 2 Certification Course. [00:31:07] Getting clients as a health coach, finding your niche. [00:40:25] Dr. Jade Teta, women's hormone specialist. [00:45:51] Building your coaching practice. [00:48:55] Getting traffic; problems with Facebook. [00:51:06] Superhuman email interface. [00:52:44] Is health coaching scalable? [00:54:36] Toastmasters for public speaking. [00:57:43] Primal Health Coach Institute; Book a call with Laura; Facebook, Instagram. [00:58:19] Health Coaching Success Virtual Masterclass; Enroll here. [00:58:40] Health Coach Radio podcast.

Author, speaker and entrepreneur James Maskell is passionate about healthcare transformation. He is the co-founder of the Functional Forum, the world's largest integrative medicine conference. He lectures internationally, and has been featured on TEDMED, Huffpost Live, TEDx and more, and is a contributor to Huffington Post, KevinMD, thedoctorblog and MindBodyGreen. He also serves on the faculty of George Washington University's Metabolic Medicine Institute. On this podcast, James discusses the importance of disrupting the current state of medicine and accelerating its future. He describes his goal to empower clinicians to transition to a functional medicine model and to become leaders and change agents toward healthcare that is preventative and sustainable. We also talk about the importance of community and it's critical role in avoiding chronic illness. Here's the outline of this interview with James Maskell: [00:01:34] Living in a commune in Colorado. [00:03:16] Book: The Community Cure: Transforming Health Outcomes Together, by James Maskell. [00:05:00] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD. [00:08:10] Making functional medicine the standard of care. [00:10:05] Functional Forum. [00:10:43] Problems with scaling up functional medicine. [00:13:22] Micropractice. [00:15:19] Solving the problem of loneliness. [00:15:50] Video: George Slavich, PhD: How Much Does Social Stress and Isolation Affect Health? [00:19:23] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo & William Patrick. [00:20:30] Nuclear families as the current norm. [00:20:45] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman; "dysevolution". [00:25:44] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [00:30:32] Organizing health coaches and the value of groups. [00:35:35] Simon Marshall, PhD and world champion triathlete Lesley Paterson. [00:37:19] Podcasts featuring Julian Abel, MD: Building Compassionate Communities to Improve Public Health and Maintaining Social Connection in the Era of COVID-19. [00:37:31] How a practitioner can start utilizing groups. [00:41:28] Autoimmune Protocol (AIP); Mickey Trescott at Autoimmune Wellness; Podcast: The Nutrient-Dense Kitchen: Applying the Autoimmune Protocol. [00:42:14] Health sharing systems. [00:46:00] Knew Health health sharing; Liberty Health Share. [00:48:46] Evolution of Medicine; The Community Cure; Instagram.

There's a common misconception that you need to run expensive advanced biomedical tests to fix your health. Over the years we've found just the opposite, that you can learn much of what you need to know from basic blood chemistry. Perhaps the best example is the information gained from a Complete Blood Count (CBC) with Differential. As the most common blood test, it is widely used to assess general health status, screen for disorders, and to evaluate nutritional status. On this podcast, NBT Scientific Director Megan Hall and I are talking about leukocytes, also known as white blood cells (WBCs), as critical elements of the CBC blood test. Megan discusses the various types of leukocytes and what it means when your count is outside the reference range. We talk about what leukocytes tell you about your nutritional status, why some people "never get sick" as well as signs you've got chronic inflammation or physiological stress. Megan also discusses how to use this information to determine the next steps in your health journey. Here's the outline of this interview with Megan Hall: [00:01:04] Forum post: Chronically Low White Blood Cell Count. Get access when you support us on Patreon. [00:01:45] Leukocytes = White Blood Cells (WBCs) found on CBC with differential blood test. [00:02:58] Different types of white blood cells. [00:04:18] Phagocytosis video. [00:06:10] Absolute vs relative counts of WBCs. [00:09:15] Optimal range of WBCs in relation to all-cause mortality. [00:11:25] Baltimore Longitudinal Study on Aging: Ruggiero, Carmelinda, et al. "White blood cell count and mortality in the Baltimore Longitudinal Study of Aging." Journal of the American College of Cardiology 49.18 (2007): 1841-1850. [00:12:57] Study: Shah, Anoop Dinesh, et al. "White cell count in the normal range and short-term and long-term mortality: international comparisons of electronic health record cohorts in England and New Zealand." BMJ open 7.2 (2017): e013100. [00:15:30] bloodsmart.ai. [00:18:00] Why WBCs might be high: Leukocytosis. [00:18:45] Paper: WBCs are predictive of all cause mortality: Crowell, Richard J., and Jonathan M. Samet. "Invited commentary: why does the white blood cell count predict mortality?." American Journal of Epidemiology 142.5 (1995): 499-501. [00:20:00] Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD. [00:21:57] Association of leukocytosis with metabolic syndrome; Study: Babio, Nancy, et al. "White blood cell counts as risk markers of developing metabolic syndrome and its components in the PREDIMED study." PloS one 8.3 (2013): e58354. [00:22:15] Megan's outline for this podcast. [00:22:41] What to do if you have elevated WBC counts. [00:22:54] Impact of stress; Studies: 1. Nishitani, Naoko, and Hisataka Sakakibara. "Association of psychological stress response of fatigue with white blood cell count in male daytime workers." Industrial health 52.6 (2014): 531-534. and 2. Jasinska, Anna J., et al. "Immunosuppressive effect and global dysregulation of blood transcriptome in response to psychosocial stress in vervet monkeys (Chlorocebus sabaeus)." Scientific reports 10.1 (2020): 1-12. [00:23:32] Dr. Simon Marshall and Lesley Paterson; Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:24:08] Reasons WBC counts might be low; Leukopenia. [00:27:57] "I never get sick". [00:30:40] What to do if your WBCs are low. [00:30:56] Effects of low energy availability: Studies: 1. Johannsen, Neil M., et al. "Effect of different doses of aerobic exercise on total white blood cell (WBC) and WBC subfraction number in postmenopausal women: results from DREW." PloS one 7.2 (2012): e31319. and 2. Sarin, Heikki V., et al. "Molecular pathways mediating immunosuppression in response to prolonged intensive physical training, low-energy availability, and intensive weight loss." Frontiers in immunology 10 (2019): 907. [00:31:44] Articles by Megan on energy availability and underfueling: 1. Why Your Ketogenic Diet Isn't Working Part One: Underfueling and Overtraining; 2. How to Prevent Weight Loss (or Gain Muscle) on a Therapeutic Ketogenic Diet; 3. What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts; 4. How to Carbo Load the Right Way [00:31:52] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:33:03] Ranges may slightly differ by ethnicity; 1. Haddy, Theresa B., Sohail R. Rana, and Oswaldo Castro. "Benign ethnic neutropenia: what is a normal absolute neutrophil count?." Journal of Laboratory and Clinical Medicine 133.1 (1999): 15-22; 2. Palmblad, Jan, and Petter Höglund. "Ethnic benign neutropenia: a phenomenon finds an explanation." Pediatric blood & cancer 65.12 (2018): e27361; 3. Grann, Victor R., et al. "Neutropenia in 6 ethnic groups from the Caribbean and the US." Cancer: Interdisciplinary International Journal of the American Cancer Society 113.4 (2008): 8

Jessa Zimmerman, MA is a licensed couples counsellor and nationally certified sex therapist based in Seattle, Washington. She specializes in helping couples who find that sex has become stressful, negative, disappointing, or pressured. In her practice, she counsels and supports couples through an experiential process that allows them real-world practice in changing their relationship and their sex life. She is also the author of the book, Sex without stress; a couple's guide to overcoming disappointment, avoidance, and pressure, and hosts The Better Sex Podcast. On this podcast, Jessa and I discuss the all-too-common struggles encountered by couples in long-term relationships who are experiencing a disconnect in sexual desire. She debunks some of the myths about sexual desire that often leave people feeling broken and confused once the initial flame of a relationship dies down. Jessa also shares one of her most powerful exercises for couples to start reconnecting if they've been avoiding sex. Here's the outline of this interview with Jessa Zimmerman: [00:00:44] Kelly Casperson; Class: You Are Not Broken. [00:01:13] Jessa's background. [00:02:46] Sex positivity. [00:04:40] The Better Sex Podcast. [00:05:17] Book: Sex Without Stress: A couple's guide to overcoming disappointment, avoidance and pressure, by Jessa Zimmerman. [00:06:29] The WEIRD perspective - Westernized, educated, industrialized, rich, democratic; Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:07:54] Monogamy; Anthropologist Helen Fisher; The neurological effects of being in love: Fisher, Helen E., Arthur Aron, and Lucy L. Brown. "Romantic love: a mammalian brain system for mate choice." Philosophical Transactions of the Royal Society B: Biological Sciences 361.1476 (2006): 2173-2186. [00:09:48] Podcast: How to Talk to Your Kids About Sex and Pornography, with Megan Maas, PhD. [00:10:01] The role of pornography. [00:12:21] Defining sex. [00:13:38] Brad Stulberg; Book: The Passion Paradox; Podcast: How to Harness Productive Passion and Avoid Burnout [00:17:20] The giver/receiver exercise. [00:21:39] Spontaneous vs reactive sexual desire. [00:22:00] Rosemary Basson on the sexual response cycle; Basson, Rosemary. "The female sexual response: A different model." Journal of Sex &Marital Therapy 26.1 (2000): 51-65. [00:22:11] Emily Nagoski. [00:26:22] Only 6% of women lack both spontaneous and responsive desire; Study: Hendrickx, Lies, Luk Gijs, and Paul Enzlin. "Prevalence rates of sexual difficulties and associated distress in heterosexual men and women: Results from an Internet survey in Flanders." Journal of sex research 51.1 (2014): 1-12. [00:27:11] Growth mindset; Book: Mindset: The New Psychology of Success, by Carol Dweck; Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:30:11] Beverly Whipple, PhD; Book: The G Spot: And Other Recent Discoveries About Human Sexuality. [00:33:10] Measuring sexual excitability and inhibition. Emily Nagoski's assessment tools. [00:35:43] You are responsible for your pleasure. [00:37:34] Vulnerability vs openness. [00:38:57] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges, PhD. [00:40:36] Books: Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers, by Karyl McBride, PhD. and Radical Acceptance: Embracing Your Life With the Heart of a Buddha, by Tara Brach, PhD. [00:40:51] Chimp purge exercise; Article: Lieberman, Matthew D., et al. "Putting feelings into words." Psychological science 18.5 (2007): 421-428. [00:43:05] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness, by Steve Peters. [00:43:23] The Elephant and the Rider, an analogy introduced by Psychologist Jonathan Haidt. [00:45:54] Jessa's online course: Intimacy with Ease. [00:46:35] Webinar - How to Help Your Partner Want More Sex. [00:48:55] Facebook, Instagram.

Returning to the podcast today is speaker, NY Times bestselling author, coach, and lifelong athlete Brad Kearns. Decades removed from his status as a #3 world-ranked pro triathlete, Brad has now turned his attention to broader fitness goals aligned with healthspan. Always finding new ways to challenge himself, In 2018 Brad broke the Guinness World Record for the fastest single hole of golf ever played, and this year he ranked #1 in the USA and #3 in the world for Masters Track & Field high jump, age 55-59. On this podcast, Brad and I discuss what it takes to preserve competitive intensity throughout life. Brad talks about his current focus on male optimization - the MOFO movement - created for men who don't want to get old and soft on the sidelines of life. We also recall some of the most informative guests Brad has interviewed on his podcast. Here's the outline of this interview with Brad Kearns: [00:04:03] Cold exposure. [00:04:03] Brad's previous NBT podcast: How to Win More by Training Less; Video: Brad's speed golf world record. [00:05:02] Dr. Steve Jeffs. [00:09:22] Jeff Kendal Weed; YouTube, NBT podcast: How to Create a Career Doing a Sport You Love. [00:13:23] Mark Sisson. [00:15:20] Article: HIIT Versus HIRT by Dr. Craig Marker. [00:18:43] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:20:05] The Get Over Yourself podcast. [00:22:13] Books by Brad Kearns. [00:23:46] Lessons learned from Brad's podcast guests. [00:24:28] Books by Mark Manson: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life, and Everything Is F*cked: A Book About Hope. On the Get Over Yourself podcast: Mark Manson: The Subtle Art Of Connecting With Your Emotional Brain, Seeing Yourself With Honesty and Vulnerability, And Connecting The Emotional Brain With The Rational Brain. [00:25:48] Peter Attia, on NBT podcast: The Critical Factors of Healthspan and Lifespan; On the Get Over Yourself podcast: Peter Attia: Longevity, Diet, And Finding The Drive. [00:26:15] Rip Esselstyn on the Get Over Yourself podcast: Rip Esselstyn: The Plant Strong Movement, Challenging Your Beliefs, And The Magical Peak Performance State Called "The Feel". [00:28:58] The inverse power of praise; Article: How Not to Talk to Your Kids, by Po Bronson. [00:29:10] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:29:13] Books by Po Bronson and Ashley Merryman: NurtureShock: New Thinking About Children, and Top Dog: The Science of Winning and Losing. [00:32:24] Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:33:15] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:35:14] Cate Shanahan, MD; Book: The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel, Get Over Yourself podcast: Dr. Cate Shanahan – The Fatburn Fix. [00:37:49] Book: Two Meals a Day - coming in 2021. [00:38:12] Books by Ben Greenfield: Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging, and The Christian Gratitude Journal. [00:40:31] NBT Podcast: Ready to Run with Kelly Starrett; Get Over Yourself Podcast: Dr. Kelly Starrett: Mobility King. [00:42:20] Book: Keto for Life: Reset Your Biological Clock in 21 Days and Optimize Your Diet for Longevity, by Mark Sisson and Brad Kearns. [00:44:02] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD; Book: Free to Learn. [00:44:23] Katy Bowman. [00:47:23] bradkearns.com; MOFO mission. [00:48:20] Free ebook: Becoming a Modern Day Mofo. [00:48:50] Brad's nutbutter.

Back when we first started working with clients we ordered all the fancy tests for everyone who walked in the door. We tested the gut (not one test, but two), hormones, cortisol, and organic acids, to name a few. It got to be pretty expensive but it seemed to be the best way to figure out exactly what to do next. Our process has evolved over the years, and now we start with just simple, inexpensive blood chemistry. This saves our clients a ton of money and time, and they still get great results. On the podcast today, NBT Scientific Director and coach Megan Hall and I discuss the advanced (and not-so-advanced) biomedical tests we've run for clients over the years. We talk about the ones we still use and the ones we quit - and why. Megan explains why you should be sceptical of genetic testing, and the wealth of information you can derive from basic blood chemistry. We also talk about bloodsmart.ai, the software we use at NBT to give personalised predictions of problems in your body that can help you decide on further testing and/or actions you want to take. We also talk about some software improvements I've made recently. Here's the outline of this interview with Megan Hall: [00:02:23] Megan's outline for this podcast. [00:02:39] Testing in the early days on NBT. [00:05:43] Chris and Jamie on Ben Greenfield's podcast in 2014: 7 Signs Your Cortisol And Adrenals Are Broken. [00:06:32] Ben Greenfield podcasts with Christopher Kelly: The Little-Known Test That Tells You Everything You Need To Know About Your Metabolism and Why Is My Cortisol High Even Though I'm Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More! [00:07:00] Gut tests. [00:07:42] NBT podcasts featuring Lucy Mailing, PhD: 1. How to Optimise Your Gut Microbiome and 2. Microbiome Myths and Misconceptions. [00:09:00] Hormone testing. [00:09:25] Books by Robert Sapolsky: Why Zebras Don't Get Ulcers, Third Edition, and Behave: The Biology of Humans at Our Best and Worst. [00:10:07] Hans Selye. [00:13:37] Entraining circadian rhythm; Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Why You Should Eat Breakfast (and Other Secrets of Circadian Biology), with Bill Lagakos, PhD, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, and Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:16:09] Genetic testing. [00:17:31] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [00:18:38] Direct to consumer genetic testing: 40% of variants in raw data were false positives; Study: Tandy-Connor, Stephany, et al. "False-positive results released by direct-to-consumer genetic tests highlight the importance of clinical confirmation testing for appropriate patient care." Genetics in Medicine 20.12 (2018): 1515. [00:18:59] Promethease. [00:19:46] 95% of the genome is "non-coding". [00:21:59] Growth mindset; Book: Mindset: The New Psychology of Success, by Carol Dweck; Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:24:19] Jeff Kendall-Weed; Podcast: How to Create a Career Doing a Sport You Love. [00:25:06] Andrew D Huberman on Joe Rogan, Rich Rolls, Instagram. [00:27:06] Glycomark. [00:28:34] NutriSense; Podcast: Continuous Glucose Monitoring to Prevent Disease and Increase Healthspan, with Kara Collier, RDN. [00:29:59] Salivary 1,5-anhydroglucitol inversely related to dental caries in children; Study: Syed, Sadatullah, et al. "Salivary 1, 5-Anhydroglucitol and Vitamin Levels in Relation to Caries Risk in Children." BioMed research international 2019 (2019). [00:30:34] Tests that have stood the test of time. [00:33:32] Josh Turknett's 4-quadrant model. [00:34:48] bloodsmart.ai. [00:36:02] The value of a basic blood chemistry. [00:38:23] NBT podcasts featuring Ivor Cummins: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:38:33] NBT podcasts featuring Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:39:26] CAC scan: Find a scan centre near you; Widowmaker movie; Irish Heart Disease Awareness website. [00:43:02] Items that can be forecast by bloodsmart.ai, with their sensitivity and specificity. [00:43:45] PhenoAge (example); Podcast; How to Measure Your Biological Age. [00:44:17] Optimal vs Standard reference ranges. [00:48:41] Testing: the future. [00:50:02] Recent bloodsmart.ai software updates. [00:50:32] Food and Drug Administration (FDA) 9/24/20 press release: Recommendations About the Use of Dental Amalgam in Certain High-Risk Populations: FDA Safety Communication. [00:51:43] Take the 7-minute analysis. [00:54:48] Email us with your ideas for bloodsmart.ai. [00:55:24] Book a free 15-minute s

Researcher and educator C. Arden Pope, III, PhD is the Mary Lou Fulton Professor of Economics at Brigham Young University. Contributing to over three decades of published research, he is one of the world's most cited and recognised experts on the health effects of air pollution. He has taught and published on various natural resource and environmental issues and collaborated on a series of seminal studies on the human health effects of air pollution. On this podcast, Dr Pope and I discuss the harmful effects of air pollution on health and longevity. He describes the impact of fine particulate matter generated from industrial processes and explains what makes some forms of pollution much worse than others. He also describes the disastrous effects of air pollution on endothelial function and the cardiovascular system and offers advice for limiting exposure and taking action. Here's the outline of this interview with C. Arden Pope: [00:01:26] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:02:21] Studies describing effects of air pollution on the cardiovascular system: 1. Pope III, C. Arden, et al. "Exposure to fine particulate air pollution is associated with endothelial injury and systemic inflammation." Circulation research 119.11 (2016): 1204-1214; 2. Pope III, C. Arden, Aaron J. Cohen, and Richard T. Burnett. "Cardiovascular disease and fine particulate matter: lessons and limitations of an integrated exposure–response approach." Circulation research 122.12 (2018): 1645-1647. [00:05:13] Hospital admissions in Utah Valley related to steel mill; Pope 3rd, C. A. "Respiratory disease associated with community air pollution and a steel mill, Utah Valley." American journal of public health 79.5 (1989): 623-628. [00:11:17] Air pollution as the 5th leading contributor to global burden of disease. [00:11:48] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:17:26] Book: The Big Smoke, by Nathan Srith. [00:19:05] The Great Smog of London, 1952. [00:19:56] Respiratory physiologist, David Bates. [00:23:53] Harvard six cities study: Dockery, Douglas W., et al. "An association between air pollution and mortality in six US cities." New England journal of medicine 329.24 (1993): 1753-1759, and the American Cancer Society Cohort Studies. [00:24:22] PM 2.5 (fine particulate matter) and adverse health outcomes. [00:31:20] Large vs small particles in the air. [00:39:37] Inflammatory effects of fine particulate matter; slide from this talk. [00:43:26] Air pollution associated with increases in inflammatory markers. [00:47:29] Peter Backx, PhD; Podcast: Arrhythmias in Endurance Athletes. [00:49:21] Wildfires; Air pollution from wood smoke vs "urban dirt". [00:58:47] Air pollution and life expectancy; Pope, C. Arden, and Douglas W. Dockery. "Air pollution and life expectancy in China and beyond." Proceedings of the National Academy of Sciences 110.32 (2013): 12861-12862. [01:00:14] How to reduce exposure. [01:06:24] Elementary school absences related to air pollution in Park City, UT; Study: Hales, Nicholas M., et al. "A quasi-experimental analysis of elementary school absences and fine particulate air pollution." Medicine 95.9 (2016). [01:10:12] Global burden of disease attributable to air pollution; Study: Cohen, Aaron J., et al. "Estimates and 25-year trends of the global burden of disease attributable to ambient air pollution: an analysis of data from the Global Burden of Diseases Study 2015." The Lancet 389.10082 (2017): 1907-1918. [01:13:16] Supporting the Clean Air Act. [01:15:15] Dr Pope's CV and publications. [01:20:45] Video: Keynote: Air Pollution and Human Health—Science, Public Policy, and Controversy. See here for additional videos featuring Dr Pope.

We've got exercise physiologist Mike T. Nelson, PhD, MSME, CSCS, CISSN back on the podcast today. Mike's areas of expertise include metabolic flexibility, heart rate variability, and human performance. He's an adjunct professor for the Carrick Institute of Functional Neurology and the American College of Sports Medicine and has published research in both physiology and engineering journals. He also works 1 on 1 with clients seeking to optimise their performance. On today's podcast, Mike and I talk about his new Flex Diet Certification, a metabolic flexibility course for trainers, coaches, gym owners and fitness enthusiasts. Mike discusses some of the different components of his 8-week course, as well as why he created it and who should (and should not) take it. We also talk about recent developments and research in the areas of cannabidiol, heart rate variability, and blood flow restriction training. Here's the outline of this interview with Mike T. Nelson: [00:05:10] Mike's previous appearances on NBT podcast: 1, 2, 3, 4. [00:05:23] Cannabidiol (CBD). [00:05:43] DEA prohibits synthetically-produced Delta-8, as of August 2020. [00:06:41] Sleep and CBD. [00:07:31] Review of cannabinoids in the treatment of PTSD: Cohen, Jacob, et al. "Cannabinoids as an Emerging Therapy for Posttraumatic Stress Disorder and Substance Use Disorders." Journal of Clinical Neurophysiology 37.1 (2020): 28-34. [00:08:28] Heart Rate Variability (HRV). [00:08:41] HRV fails to predict readiness to train; Studies: 1. De Oliveira, Ramon Martins, et al. "Effect of individualized resistance training prescription with heart rate variability on individual muscle hypertrophy and strength responses." European journal of sport science 19.8 (2019): 1092-1100; 2. Thamm, Antonia, et al. "Can heart rate variability determine recovery following distinct strength loadings? A randomized cross-over trial." International journal of environmental research and public health 16.22 (2019): 4353. [00:14:17] Oura Ring. [00:16:49] Oura Ring's ability to differentiate sleep stages; Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine 17.2 (2019): 124-136. [00:20:57] Flex diet certification. [00:31:55] Book: The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It, by John Tierney. [00:34:01] Physiology flexibility. [00:37:46] Wim Hof breathing exercises. [00:43:05] Exercise training can alter how the body handles a large meal; Review: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036. [00:44:06] Pop tart test. [00:45:19] Article: The Porcelain Doll Diet. [00:48:55] Breathing as a homeostatic regulator. [00:52:18] Blood Flow Restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD. [00:55:12] Hypertrophy from walking using BFR training; Study: Abe, Takashi, Charles F. Kearns, and Yoshiaki Sato. "Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training." Journal of applied physiology 100.5 (2006): 1460-1466. [00:55:31] Moxy muscle oxygen monitor. [00:57:10] Fat Gripz. [00:57:15] Supplements. [00:58:07] Beta-alanine; Meta-analysis: Dolan, Eimear, et al. "A systematic risk assessment and meta-analysis on the use of oral β-alanine supplementation." Advances in Nutrition 10.3 (2019): 452-463. [00:59:45] Sodium bicarbonate. [01:01:14] Lactate; Cytosport's Cytomax. [01:01:46] Recent study evaluating IV lactate: Ellekjaer, Karen L., et al. "Lactate versus acetate buffered intravenous crystalloid solutions: a scoping review." British Journal of Anaesthesia (2020). [01:03:21] Flex Diet Podcast, hosted by Dr Mike T Nelson. [01:04:31] Dom D'agostino on the Flexdiet Podcast: Dr Dom D'Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More. Dominic on the NBT podcast: Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [01:05:52] flexdiet.com; miketnelson.com.

Stephen W. Porges, PhD. is Distinguished University Scientist at Indiana University where he is the founding director of the Traumatic Stress Research Consortium. In 1994 he proposed the Polyvagal Theory, a theory that links the evolution of the mammalian autonomic nervous system to social behaviour and emphasises the importance of physiological state in the expression of behavioural problems and psychiatric disorders. He has published more than 300 peer-reviewed papers across numerous behavioural and neurobiological disciplines. On this podcast, Dr Porges explains the Polyvagal Theory, including the biological effects of perceived safety or danger and the resulting impact on our social behaviour. He describes his music-based intervention, the Safe and Sound Protocol, that is used by more than 1,400 therapists to reduce hearing sensitivities and increase emotional control and behavioural organisation. He also discusses how the threat of COVID-19 can impact neurophysiology, and he shares practical strategies for creating feelings of safety. Here's the outline of this interview with Stephen Porges: [00:00:14] Sue carter podcast: Oxytocin: More Than Just a "Love Hormone". [00:02:25] Book: The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation (Norton Series on Interpersonal Neurobiology), by Stephen Porges. [00:02:38] Book: The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe (Norton Series on Interpersonal Neurobiology), by Stephen Porges. [00:04:06] Polyvagal theory, described. [00:12:28] Social behaviour as a noninvasive vagal nerve stimulator. [00:14:36] Book: Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, by Marshall B. Rosenberg. [00:14:44] Book: I Hear You: The Surprisingly Simple Skill Behind Extraordinary Relationships, by Michael S. Sorensen. [00:15:05] Biological rudeness. [00:15:57] Argument as a shift in physiological state. [00:16:38] We are terrible listeners. [00:21:43] Humor - the violation of expectancy within the containment of safety. [00:25:46] It's not what you say, it's how you say it. [00:27:13] Extracting human voices. [00:29:41] Sociality is a product of our body feeling safe. [00:30:57] Auditory hypersensitivity in autism. [00:34:22] The Safe and Sound Protocol (SSP). [00:38:57] Study validating SSP: Porges, Stephen W., et al. "Reducing auditory hypersensitivities in autistic spectrum disorder: preliminary findings evaluating the listening project protocol." Frontiers in Pediatrics 2 (2014): 80. [00:39:29] Polyvagal Study Group on Facebook. [00:41:15] COVID-19, the effect on neurophysiology; Article: Porges, S. W. "The COVID-19 Pandemic is a paradoxical challenge to our nervous system: a Polyvagal Perspective." Clin Neuropsychiatry 17 (2020): 135-8. [00:46:53] Creating feelings of safety. [00:50:50] Posture, dance; Yoga: Sullivan, Marlysa B., et al. "Yoga therapy and polyvagal theory: The convergence of traditional wisdom and contemporary neuroscience for self-regulation and resilience." Frontiers in human neuroscience 12 (2018): 67. [00:51:37] Article: Porges, Stephen W. "Vagal pathways: Portals to compassion." The Oxford handbook of compassion science (2017): 189-204. [00:54:41] Youtube videos featuring Stephen Porges. [00:55:24] Deb Dana, LCSW. [00:56:23] Stanford University's The Center for Compassion and Altruism Research and Education (CCARE); Videos: 1. CCARE Science of Compassion 2014: The Psychophysiology of Compassion, 2. The Science of Compassion: Origins, Measures, and Interventions - Stephen Porges, PhD. [00:56:56] Video on spirituality: Dr Stephen Porges speaks about spirituality concepts from a Polyvagal perspective. [00:57:00] Article in Spectrum Newsletter: Brain-body connection may ease autistic people's social problems, by Stephen Porges. [00:58:00] Dr Porges's website.

Many of our listeners and clients are concerned about how best to fuel for longer events or training. While many athletes are downing sports gels and high carb drinks we have always advocated for alternatives that keep you competitive while helping you maintain consistent energy levels. Overall diet composition plays a big role in preparing for competition, as does meal timing, but for long events or a busy lifestyle, it also helps to be able to pack the right fuel to keep going. Joining me this week is Greg Potter, PhD. Greg has been on the podcast numerous times to talk about sleep, chronotypes, and chrononutrition. Today he is with us as the Chief Science Officer of Resilient Nutrition, a company that has created Long Range Fuel, a new line of nut-butter based nutrition products for fueling sustainable performance. Greg talks about how an early version of Long Range Fuel helped power a world record-breaking trans-Atlantic rowing event in 2019. He also shares the science behind the specific ingredients they've included to boost your workout, keep you calm, and support your recovery and strength. Here's the outline of this interview with Greg Potter: [00:00:17] Joshua Fields Milburn of The Minimalists: "Love people, use things." [00:05:10] Rowers Max Thorpe and Chris Williams; TEDx Talk: Fire & Water:The Value of Control Amid Chaos. [00:06:36] Long Range Fuel. [00:05:51] Preparing Dave Spelman and Max Thorpe for their world record-breaking rowing event in 2019. [00:07:50] Fueling the Talisker Whisky Atlantic Challenge. [00:20:35] Creatine supplementation. [00:22:15] World Champion triathlete Lesley Paterson. Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:24:54] Effects of creatine on sleep; Study: Dworak, Markus, et al. "Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats." Journal of sleep research 26.3 (2017): 377-385. [00:25:54] Effects of caffeine and creatine on athletic performance; Study: Cook, Christian J., et al. "Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial." Journal of the international society of sports nutrition 8.1 (2011): 1-8. [00:26:50] When/how to dose creatine. [00:27:54] Creatine vs. creatinine. [00:28:49] Creapure creatine monohydrate found in many creatine supplements. [00:30:59] Ultra-endurance athlete, Claire Smith. [00:33:48] 4 Different types of long-range fuel: Energise, Energise & Rebuild, Calm, Calm & Rebuild. [00:40:36] L-leucine enhances the anabolic effects of whey; Study: Churchward-Venne, Tyler A., et al. "Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial." The American journal of clinical nutrition 99.2 (2014): 276-286. [00:41:21] Caffeine and L-theanine. [00:41:49] Meta-analyses of caffeine and exercise performance; Umbrella review: Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British Journal of Sports Medicine 54.11 (2020): 681-688. [00:43:09] Caffeine enhances cognition - vigilance, attention, reaction time, mood. Review: McLellan, Tom M., John A. Caldwell, and Harris R. Lieberman. "A review of caffeine's effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews 71 (2016): 294-312. [00:44:20] L-theanine reduces anxiety and stress; Review: Sakamoto, Filipe Lopes, et al. "Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia." Pharmacological Research 147 (2019): 104395. [00:44:40] Complementary effects of caffeine and L-theanine; Review: Bryan, Janet. "Psychological effects of dietary components of tea: caffeine and L-theanine." Nutrition reviews 66.2 (2008): 82-90. [00:49:06] Dosing Long Range Fuel. [00:55:04] Resilient Nutrition. [00:57:24] Behavior change; Professor Susan Michie, PhD.; Simon Marshall, PhD. [00:57:52] 93 different behavior change techniques; Study: Michie, Susan, et al. "The behavior change technique taxonomy (v1) of 93 hierarchically clustered techniques: building an international consensus for the reporting of behavior change interventions." Annals of behavioral medicine 46.1 (2013): 81-95. [00:58:21] Find Resilient Nutrition on Instagram and Facebook.

There's more than one way to measure how fast you're ageing. There's chronological age - the number of years you've been alive - and then there's biological age, which you can think of as the total damage your body has accumulated over the years. Your chronological age may differ from your biological age, in which case it's interesting to understand why. The good news is you can reduce your biological age by improving your lifestyle, which in turn can lengthen lifespan and healthspan. The question is, then, how to quantify biological age? On this podcast, NBT Scientific Director Megan Hall talks about PhenoAge: a measure of biological age that can be determined by analyzing a shortlist of common blood markers. We talk about why PhenoAge is important and valid as a reliable measure of biological status, and how you can get your PhenoAge score. Megan also offers tips for improving your PhenoAge once you've got your baseline. This episode has a ton of information, so be sure to follow along with Megan's outline. Here's the outline of this interview with Megan Hall: [00:00:25] Arden Pope, PhD; Studies on the effects of air pollution on human health. [00:01:15] Puppy update. [00:05:54] Is ageing a disease? Article: Bulterijs, Sven, et al. "It is time to classify biological aging as a disease." Frontiers in genetics 6 (2015): 205. [00:06:35] Primary vs secondary ageing. [00:08:02] Book: Lifespan: Why We Age - and Why We Don't Have To, by David A. Sinclair PhD. [00:08:16] Ken Ford; STEM-Talk Podcast. Ken Ford on the NBT Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More. [00:09:19] Measuring ageing. [00:13:09] Theories of ageing - more than 300 theories; Articles: Tosato, Matteo, et al. "The aging process and potential interventions to extend life expectancy." Clinical interventions in aging 2.3 (2007): 401. 2. da Costa, Joao Pinto, et al. "A synopsis on aging—Theories, mechanisms and future prospects." Ageing research reviews 29 (2016): 90-112. 3. Jin, Kunlin. "Modern biological theories of aging." Aging and disease 1.2 (2010): 72. [00:13:34] Grandmother hypothesis; Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:14:48] Program Theories and Damage Theories. [00:17:45] Epigenetic clock theory of aging; Steven Horvath; Study: Horvath, Steve, and Kenneth Raj. "DNA methylation-based biomarkers and the epigenetic clock theory of ageing." Nature Reviews Genetics 19.6 (2018): 371. [00:19:02] Steven Horvath's TEDx talk: Epigenetic Clocks Help to Find Anti-Aging Treatments. [00:20:47] Book: Masters of Doom: How Two Guys Created an Empire and Transformed Pop Culture, by David Kushner. [00:21:43] DNA methylation; Article: Horvath, Steve. "DNA methylation age of human tissues and cell types." Genome biology 14.10 (2013): 3156. [00:23:13] Offspring of semi-supercentenarians have lower epigenetic age; Study: Horvath, Steve, et al. "Decreased epigenetic age of PBMCs from Italian semi-supercentenarians and their offspring." Aging (Albany NY) 7.12 (2015): 1159. [00:23:36] Methylation based biological age associated with: 1. breast cancer risk: Kresovich, Jacob K., et al. "Methylation-based biological age and breast cancer risk." JNCI: Journal of the National Cancer Institute 111.10 (2019): 1051-1058. 2. Frailty: Breitling, Lutz Philipp, et al. "Frailty is associated with the epigenetic clock but not with telomere length in a German cohort." Clinical epigenetics 8.1 (2016): 21; 3. All-cause mortality: Marioni, Riccardo E., et al. "DNA methylation age of blood predicts all-cause mortality in later life." Genome biology 16.1 (2015): 1-12 and Christiansen, Lene, et al. "DNA methylation age is associated with mortality in a longitudinal Danish twin study." Aging cell 15.1 (2016): 149-154. [00:24:46] PhenoAge as a biomarker of ageing for lifespan and healthspan; Study: Levine, Morgan E., et al. "An epigenetic biomarker of aging for lifespan and healthspan." Aging (Albany NY) 10.4 (2018): 573. [00:29:06] Nine blood markers that make up PhenoAge. [00:29:57] PhenoAge related to COVID-19; Study: Kuo, Chia-Ling, et al. "COVID-19 severity is predicted by earlier evidence of accelerated aging." medRxiv (2020). [00:30:34] Combining PhenoAge with DNA methylation data as a predictor of mortality. [00:33:28] Episode 59 of HumanOS podcast: Are You Biologically Older or Younger Than Your Chronological Age? [00:33:58] Dr. Josh Turkett's 4-quadrant model. [00:34:00] Lifestyle factors that accelerate ageing: Sleep: Li, Xiaoyu, et al. "Association between sleep disordered breathing and epigenetic age acceleration: Evidence from the Multi-Ethnic Study of Atherosclerosis." EBioMedicine 50 (2019): 387-394; Socioeconimic status, childhood and adult adversity: Liu, Zuyun, et al. "Associations of genetics, behaviors, and life course circumstances with a novel aging and healthspan measure: Evidence from the Health and Retirement Study

Dr. Sue Carter is a Distinguished University Scientist and Rudy Professor Emerita of Biology at Indiana University. A career biologist, Dr Carter has studied the endocrinology of love and social bonds for more than three decades. Her research on pair bonding helped lay the foundation for further work on the behavioural and developmental effects of oxytocin and vasopressin in humans. Recently, she has been examining the role of these neuropeptides in psychiatric and neurological disorders such as autism and depression. In this podcast, Dr Carter discusses the many ways oxytocin is integral to our development, physiological health, and social behaviour. She explains how too much or too little can be detrimental and describes her long-standing concern regarding the consequences of using synthetic oxytocin to induce labour during pregnancy. She talks about some of the recently discovered developmental functions of oxytocin and vasopressin, including muscle and bone synthesis and regeneration, and shares what you can do to increase the oxytocin your body produces naturally. Here's the outline of this interview with Sue Carter: [00:00:15] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert M. Sapolsky. [00:01:01] Studying prairie voles. [00:07:51] Thomas Insel, Larry Young, and Zuoxin Wang at Emory University. [00:14:13] Book: Sperm Wars: Infidelity, Sexual Conflict, and Other Bedroom Battles, by Robin Baker. [00:14:36] Sarah Hrdy; Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding. [00:17:29] Effects of early life stress on oxytocin and vasopressin. [00:26:15] "Cry it out" sleep training. [00:28:04] Oxytocin and autism. [00:30:13] Oxytocin being studied in treatment of autism; Reviews: 1. Benner, Seico, and Hidenori Yamasue. "Clinical potential of oxytocin in autism spectrum disorder: current issues and future perspectives." Behavioural Pharmacology 29.1 (2018): 1-12; 2. Okamoto, Yuko, et al. "The potential of nasal oxytocin administration for remediation of autism spectrum disorders." CNS & Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS & Neurological Disorders) 15.5 (2016): 564-577. [00:31:57] Pitocin (synthetic oxytocin). [00:34:06] Just the right amount of oxytocin is required; too much and the system is disrupted. (Study mentioned by Sue is not available). [00:36:19] Postpartum depression. [00:39:52] Oxytocin as anti-inflammatory. [00:40:40] Higher oxytocin associated with faster wound healing; Study: Gouin, Jean-Philippe, et al. "Marital behavior, oxytocin, vasopressin, and wound healing." Psychoneuroendocrinology 35.7 (2010): 1082-1090. [00:42:08] Optimizing your body's production of oxytocin. [00:42:43] Oxytocin necessary for muscle regeneration; Study: Elabd, Christian, et al. "Oxytocin is an age-specific circulating hormone that is necessary for muscle maintenance and regeneration." Nature communications 5.1 (2014): 1-11. [00:43:35] Effect of exercise on oxytocin production. [00:44:53] Oxytocin during exercise could prevent breast cancer; Study: Alizadeh, Ali Mohammad, et al. "Oxytocin mediates the beneficial effects of the exercise training on breast cancer." Experimental physiology 103.2 (2018): 222-235. [00:46:30] Dr. Josh Turknett on minimizing environmental mismatch; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:46:38] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:46:41] Article: Evolved to Exercise, by Herman Pontzer. [00:50:22] Potential use in treating COVID-19; Commentary: Oxytocin, a possible treatment for COVID-19? Everything to Gain, Nothing to Lose. [00:55:03] Effects of adversity on oxytocin and vasopressin. [00:56:02] Dr. Stephen Porges; Book: The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation (Norton Series on Interpersonal Neurobiology). [00:57:58] Possible downsides of oxytocin; Creating intergroup bias: De Dreu, Carsten KW, et al. "Oxytocin promotes human ethnocentrism." Proceedings of the National Academy of Sciences 108.4 (2011): 1262-1266. [00:58:26] Vasopressin implicated in out-group phenomenon; Review: Kavaliers, Martin, and Elena Choleris. "Out-group threat responses, in-group bias, and nonapeptide involvement are conserved across vertebrates:(A Comment on Bruintjes et al.,"Out-Group Threat Promotes Within-Group Affiliation in a Cooperative Fish")." The American Naturalist 189.4 (2017): 453-458. (On SciHub). [00:59:18] Podcast: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, with Brian Hare, PhD. [01:02:42] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [01:04:13] The value of breastfeeding. [01:09:54] Review paper: Is Oxytocin "Nature's Medicine"? Not yet published. Please contact Sue if you would like a copy. [01:11:15] Whe

Megan Maas, PhD, is an assistant professor in Human Development and Family Studies. Her work sits at the intersection of sexual violence prevention and sexual health promotion. Her award-winning research, recognized by the American Psychological Association, focuses on adolescent sexual socialization, with an emphasis on the bi-directional role that social media, sexting, and online pornography play in the development of attitudes and behaviour related to sexuality and gender. For the last 10 years, she has been invited to talk on this subject for audiences of students, parents, and teachers at universities and organizations across the US. On this podcast, Dr Maas discusses the allure of pornography and its impact on relationships and young people. She talks about gender differences with regard to how pornography is perceived and research that suggests it has become a popular medium for both men and women. She discusses the societal influences that cause many people to associate danger with romance, morality and ethics in the porn industry, and how best to talk to your children about sex and sexual imagery on the Internet. Here's the outline of this interview with Megan Maas: [00:01:32] Megan's background. [00:04:04] The allure of pornography. [00:05:57] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:07:51] Anthropologist Helen Fisher. [00:09:46] The history of porn. [00:14:19] The role of erotic literature; Book: 50 Shades of Grey, by E.L. James. [00:15:00] Audio porn: women aroused by sound. [00:16:13] Women's arousal not limited by gender; Study: Chivers, Meredith L., Michael C. Seto, and Ray Blanchard. "Gender and sexual orientation differences in sexual response to sexual activities versus gender of actors in sexual films." Journal of personality and social psychology 93.6 (2007): 1108. [00:17:17] Women enjoy gay male pornography; Paper: Neville, Lucy. "Male gays in the female gaze: Women who watch m/m pornography." Porn Studies 2.2-3 (2015): 192-207. [00:17:40] Coolidge effect; Studied in humans: Hughes, Susan M., et al. "Experimental Evidence for Sex Differences in Sexual Variety Preferences: Support for the Coolidge Effect in Humans." Archives of Sexual Behavior (2020). [00:19:32] Women are as likely to cheat as men, especially when ovulating; Studies: 1. Mark, Kristen P., Erick Janssen, and Robin R. Milhausen. "Infidelity in heterosexual couples: Demographic, interpersonal, and personality-related predictors of extradyadic sex." Archives of sexual behavior 40.5 (2011): 971-982; 2. Haselton, Martie G., and Steven W. Gangestad. "Conditional expression of women's desires and men's mate guarding across the ovulatory cycle." Hormones and behavior 49.4 (2006): 509-518. [00:20:41] Egg may have a preference for a particular sperm; Study: Fitzpatrick, John L., et al. "Chemical signals from eggs facilitate cryptic female choice in humans." Proceedings of the Royal Society B 287.1928 (2020): 20200805. [00:21:19] Oral birth control can affect who you're attracted to; Study: Roberts, S. Craig, et al. "Relationship satisfaction and outcome in women who meet their partner while using oral contraception." Proceedings of the Royal Society B: Biological Sciences 279.1732 (2012): 1430-1436. [00:22:14] Romance has become associated with drama and danger; Megan's Huffington Post article, 'Boys Will Be Boys': The Lie That Keeps It All Going; Blog post: Love hurts: What we learn from Beauty & the Beast, Twilight, and Fifty Shades of Grey; [00:24:49] Sex education. [00:29:55] How porn affects relationships - is it improving things or hurting? [00:32:17] Simon Marshall, PhD; Acceptance and Commitment Therapy (ACT), Books by Russ Harris. [00:32:35] Morality and ethics in the porn industry. [00:37:39] Megan's TED Talk: How the Evolution of Porn Changed Adolescence | Megan Maas | TEDxMSU; Interview with Megan on YouTube. [00:39:58] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:40:54] Advice for parents. [00:43:25] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:43:47] Podcasts with Ashley Mason: 1. Paleo Psychology with Ashley Mason PhD, Mindfulness and Cognitive; 2. Behavioral Strategies for Diabetes and Sleep Problems; 3. How to Use Cognitive Behavioral Therapy for Insomnia. [00:45:59] Talking to kids about sex. [00:46:27] Books Megan recommends. [00:47:23] Book: Good Pictures Bad Pictures: Porn-Proofing Today's Young Kids, by Kristen Jenson. [00:49:02] E-book: Talking with Kids about...Porn: A Guide. [00:54:07] People who are more religious use more porn; Study: Whitehead, Andrew L., and Samuel L. Perry. "Unbuckling the Bible belt: A state-level analysis of religious factors and Google searches for porn." The Journal of Sex Research 55.3 (2018): 273-283. [00:5

A few weeks ago NBT Scientific Director Megan Hall and I met up to discuss the causes of postprandial fatigue, commonly known as "food coma". We talked about two common causes, both associated with glucose dysregulation. Megan described some of the mechanisms causing hypoglycemia, including accelerated gastric emptying, periods of increased insulin sensitivity, and low hormonal states, while hyperglycemia is often associated with insulin resistance. This was such a big topic we only covered about half of it the first time around, so we're continuing the conversation today. On this podcast, Megan and I discuss three additional causes of postprandial fatigue: endotoxin, inflammation, and mitochondrial dysfunction. Megan describes each of these scenarios in detail, discussing some of the upstream causes that can be targeted early on to avoid problems. She also provides practical steps you can take if you're one of the millions dozing off after lunch every day. Be sure to follow along with Megan's outline for this podcast. Here's the outline of this interview with Megan Hall: [00:01:42] Previous podcast: Postprandial Fatigue: Is It Normal To Need A Nap After Lunch? [00:03:20] Hans Vink; Hyperglycemia reduces glycocalyx volume while NAC infusion prevents the reduction. Nieuwdorp, Max, et al. "Loss of endothelial glycocalyx during acute hyperglycemia coincides with endothelial dysfunction and coagulation activation in vivo." Diabetes 55.2 (2006): 480-486. [00:03:51] Malcolm Kendrick on the glycocalyx; Podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:04:51] NBT Strength and Conditioning Coach Zach Moore; Podcast: How to Strength Train Without a Gym. [00:06:21] Postprandial endotoxemia (PPE): definition, causes, downstream effects; Study: Kelly, Caleb J., Sean P. Colgan, and Daniel N. Frank. "Of microbes and meals: the health consequences of dietary endotoxemia." Nutrition in Clinical Practice 27.2 (2012): 215-225. [00:11:04] What to do about PPE. [00:11:56] Probiotics; Podcasts: How to Optimise Your Gut Microbiome and Microbiome Myths and Misconceptions, with Lucy Mailing, PhD; How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:12:10] Megasporebiotic; Study: McFarlin, Brian K., et al. "Oral spore-based probiotic supplementation was associated with reduced incidence of post-prandial dietary endotoxin, triglycerides, and disease risk biomarkers." World Journal of Gastrointestinal Pathophysiology 8.3 (2017): 117. [00:12:36] Chris' sister's story. [00:13:51] S. boulardii - may help with gut barrier function; Study: Terciolo, Chloe, Michel Dapoigny, and Frederic Andre. "Beneficial effects of Saccharomyces boulardii CNCM I-745 on clinical disorders associated with intestinal barrier disruption." Clinical and experimental gastroenterology 12 (2019): 67. [00:14:23] Additional supplements that may help with gut: Enteromend, Permaclear, GI Revive, SBI Protect. [00:17:09] Dietary interventions for PPE. [00:17:14] Plant polyphenols; Studies: 1. Wong, Ximena, et al. "Polyphenol extracts interfere with bacterial lipopolysaccharide in vitro and decrease postprandial endotoxemia in human volunteers." Journal of Functional Foods 26 (2016): 406-417; 2. González‐Sarrías, Antonio, et al. "The endotoxemia marker lipopolysaccharide‐binding protein is reduced in overweight‐obese subjects consuming pomegranate extract by modulating the gut microbiota: A randomized clinical trial." Molecular nutrition & food research 62.11 (2018): 1800160; 3. Kolehmainen, Marjukka, et al. "Bilberries reduce low‐grade inflammation in individuals with features of metabolic syndrome." Molecular nutrition & food research 56.10 (2012): 1501-1510. [00:17:36] Sulforaphane; Studies: 1. Yanaka, Akinori, Junya Sato, and Shun Ohmori. "Sulforaphane protects small intestinal mucosa from aspirin/NSAID-induced injury by enhancing host defense systems against oxidative stress and by inhibiting mucosal invasion of anaerobic enterobacteria." Current pharmaceutical design 19.1 (2013): 157-162. 2. Yanaka, Akinori. "Role of sulforaphane in protection of gastrointestinal tract against H. pylori and NSAID-induced oxidative stress." Current pharmaceutical design 23.27 (2017): 4066-4075. [00:17:53] Hormetea. [00:20:20] Dietary oil composition plays a role in endotoxin transport; Study: Mani, Venkatesh, James H. Hollis, and Nicholas K. Gabler. "Dietary oil composition differentially modulates intestinal endotoxin transport and postprandial endotoxemia." Nutrition & metabolism 10.1 (2013): 6. [00:21:55] Supporting detoxification; Studies: 1. Fox, Eben S., Peter Thomas, and Selwyn A. Broitman. "Hepatic mechanisms for clearance and detoxification of bacterial endotoxins." The journal of nutritional biochemistry 1.12 (1990): 620-628 (SciHub); 2. Munford, Robert S. "Invited review: detoxifying endotoxin: time, place and perso

James Nestor is a San Francisco-based author and journalist who has written for Scientific American, Outside Magazine, The New York Times, The Atlantic, National Public Radio, and more. His latest book, Breath: The New Science of a Lost Art was released in May 2020 and became an instant New York Times and Wall Street Journal Top 10 bestseller. In it, he explores the history of how we have lost the ability to breathe properly and why we're suffering from a long list of maladies as a result. These include snoring, sleep apnea, asthma, autoimmune disease, and allergies. On this podcast James explains how changing the way you breathe can have a profound effect on your emotional and physical health. He relates how his research led him to understanding and practising ancient breathing methods, even enlisting in a 21-day Stanford University experiment to have his nasal cavities and his mouth taped shut. He also describes a simple and inexpensive breathing technique that can quickly produce significant returns in health and performance. Interviewing James this week is my NBT colleague Clay Higgins. Clay is a mountain biker, fourth-generation funeral homeowner, and was a client back in 2014. After transforming his health using ancestral health, Clay is now helping other people do the same. If you come to the front page of our website at nourishbalancethrive.com you'll find a button to book a free starter session with Clay. During the session, he'll take a look at your history and share how we'd work with you. If you're not in the US, don't worry! Since we always work remotely, we can help you almost anywhere in the world. Here's the outline of this interview with James Nestor: [00:00:20] Book: Breath: The New Science of a Lost Art, by James Nestor. [00:01:57] Freediving; Book: Deep: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves, by James Nestor. [00:03:43] Jayakar V. Nayak, MD, PhD at Stanford. [00:05:13] Mouth breathing for 10 days. [00:08:21] Dr. Josh Turkett's 4-quadrant model. [00:11:47] Why don't we prioritize how we breathe? [00:15:05] Video: Josh Turknett - How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, MD. [00:16:00] Book: Upstream: The Quest to Solve Problems Before They Happen, by Dan Heath. [00:19:08] Effects of breathing on skull shape; Studies: 1. Muñoz, Isabel Chung Leng, and Paola Beltri Orta. "Comparison of cephalometric patterns in mouth breathing and nose breathing children." International journal of pediatric otorhinolaryngology 78.7 (2014): 1167-1172; 2. Chambi‐Rocha, Annel, Ma Eugenia Cabrera‐Domínguez, and Antonia Domínguez‐Reyes. "Breathing mode influence on craniofacial development and head posture." Jornal de Pediatria (Versão em Português) 94.2 (2018): 123-130 3. Jefferson, Yosh. "Mouth breathing: adverse effects on facial growth, health, academics, and behavior." Gen Dent 58.1 (2010): 18-25. [00:21:54] Upper Airway Resistance Syndrome. [00:23:52] Benefits of nasal breathing. [00:25:02] Study: Nasal breathing coordinates brain network interactions; Study: Zelano, Christina, et al. "Nasal respiration entrains human limbic oscillations and modulates cognitive function." Journal of Neuroscience 36.49 (2016): 12448-12467. [00:25:22] High percentage of kids with ADHD are mouth breathers. Study: Bonuck, Karen, et al. "Sleep-disordered breathing in a population-based cohort: behavioral outcomes at 4 and 7 years." Pediatrics 129.4 (2012): e857-e865. [00:25:02] Mouth breathing associated with emotional problems and ADHD. Study: Susan Shur‐Fen, G. A. U. "Prevalence of sleep problems and their association with inattention/hyperactivity among children aged 6–15 in Taiwan." Journal of Sleep Research 15.4 (2006): 403-414. [00:26:37] Dr. John Douillard, Dr. Phil Maffetone; MAF method. [00:31:13] Dr. Steven Park. [00:31:58] Mouth taping; James recommends 3M Micropore Hypoallergenic Tape. [00:37:11] Stanford's Dr. Ann Kearney. [00:37:43] Video: James Nestor interviewing Dr. Mark Burhenne on mouth taping. [00:39:03] Studies on James' website. [00:41:46] Mrjamesnestor.com; Breath resources; Instagram, Facebook, Twitter, LinkedIn.

Dr Jim Stray-Gundersen MD is Board Certified in General Surgery and a world-renowned expert in sports medicine, exercise physiology and training for sports performance. He has worked for 35+ years with Olympic and professional athletes, including the US, Norwegian, German, and Canadian national teams, as well as with NASA, Special Forces, and all levels of the US Military. Jim currently serves as the sports science advisor for the US Ski and Snowboard Association (USSA) and is the founder of the SG Performance Medicine Center in Park City, Utah. On this podcast, Dr Stray-Gundersen defines the mechanisms and application of Blood Flow Restriction (BFR) training and its effect on overall health, performance, power, and strength. He explains how BFR can deliver muscle gains identical to traditional strength training but with less weight, reduced risk of injury and faster recovery, making it a viable training option for people of all ages and fitness levels. He discusses the safety of BFR and the potential of this technique to revolutionise training and rehabilitation, particularly at this time when many of us no longer have access to a gym. Train harder and safer than you were before the gym shut down! Head over to bstrong.training before Aug 31, 2020, and use the discount code Performbetter to save 20% on the BFR system we talk about in this interview. Here's the outline of this interview with Jim Stray-Gundersen: [00:00:19] Olympic skier Todd Lodwick's 2014 injury and recovery. [00:11:09] How blood flow restriction (BFR) works. [00:18:58] STEM-talk podcast: Episode 34: Jim Stray-Gundersen explains how blood flow restriction training builds muscle and improves performance. [00:19:04] IHMC lecture: Jim Stray-Gundersen - Blood Flow Restriction Training: Anti-aging medicine for the busy baby boomer. [00:19:08] Increased fast-twitch muscle fibers with BFR training; Study: Yasuda, T., et al. "Muscle fiber cross-sectional area is increased after two weeks of twice daily KAATSU-resistance training." International Journal of KAATSU Training Research 1.2 (2005): 65-70. [00:22:50] Improvement in strength and muscle mass with walking and other low-load training; Meta-Analysis: Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis. [00:23:35] Increases in VO2max with BFR; Meta-Analysis: Formiga, Magno F., et al. "Effect of Aerobic exercise training with and without blood flow restriction on aerobic capacity in healthy young adults: A systematic review with meta-analysis." International Journal of Sports Physical Therapy 15.2 (2020): 175. [00:30:34] Safety of BFR; Study: Nakajima, T., et al. "Use and safety of KAATSU training: results of a national survey." International Journal of KAATSU Training Research 2.1 (2006): 5-13. [00:39:24] B Strong vs. Kaatsu. [00:40:50] Contraindications for BFR. [00:43:35] BFR for varicose veins. [00:46:49] How to train. [00:48:48] 9-minute workout. [00:51:23] Measuring progress. [00:56:24] BFR for elite athletes. [00:57:51] Increased growth hormone and benefits for bone health; Studies: 1. Takarada, Yudai, et al. "Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion." Journal of applied physiology 88.1 (2000): 61-65. 2. Sato, Y., and T. Abe. "KAATSU-walk training increases serum bone-specific alkaline phosphatase in young men." International Journal of KAATSU Training Research 1.2 (2005): 77-81. [00:59:10] Why haven't we heard of this? [01:02:00] B Strong; Instagram, Twitter, Facebook.

Kara Collier, RDN, CNSC is a Registered Dietitian, Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and metabolism. She's also the Director of Nutrition for Nutrisense, a company that uses continuous glucose monitoring (CGM) to help their clients become aware of the factors impacting their blood sugar. Kara oversees a team of dietitians leveraging CGM data to build tailored nutrition and lifestyle plans. On this podcast, Kara talks about the value of using CGM to optimize metabolic health, prevent disease, and improve healthspan. She discusses how CGM captures critical information missed by traditional glucose screening tests and how the data can then guide lifestyle changes. We discuss optimal fasting and peak glucose ranges, the accuracy of CGM, and the 5 lifestyle pillars that tend to have a significant impact on blood glucose. Here's the outline of this interview with Kara Collier: [00:02:54] Nutrisense; Continuous glucose monitors (CGM). [00:05:38] Article: The Rise of Nutritionism, by Kara Collier; Michael Pollan. [00:06:54] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:08:12] Chris Masterjohn. [00:10:07] Why measure blood glucose. [00:12:07] Freestyle Libre. [00:13:51] Podcast: Postprandial Fatigue: Is It Normal To Need A Nap After Lunch? with Megan Hall. [00:14:05] Glycocalyx: Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World; Podcast with Ivor Cummins: Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:14:18] Micrograph images of glycocalyx after a high-carb meal. [00:15:39] Importance of peak glucose values (

Before it became so easy for us to stay up at night, cross time zones in a single afternoon, and eat at any time of the day, humans were inclined to live in accordance with natural light/dark cycles. It's probably no accident that along with these lifestyle changes we've entered an era marked by chronic illness - the so-called mismatch diseases. Metabolic disorders are often attributed to eating too much or consuming the wrong kinds of food. But fascinating research from just the last several years suggests we're also eating at the wrong time of the day. With me today on the podcast is writer, speaker, and researcher Greg Potter, PhD. to talk about chrononutrition - how the foods we eat and the times we eat them impact our inner clocks and metabolic health. Greg discusses how changing when you eat can have profound effects, including reduced blood glucose, insulin, and appetite, and even better outcomes with COVID-19. He breaks down specific macronutrients to eat, when to eat them, and in what order, to optimise the body's inner timekeeper. If you enjoy this podcast, be sure to read Greg's articles on chrononutrition over at HumanOS: Part 1, Part 2, and Part 3. Here's the outline of this interview with Greg Potter: [00:00:12] Metagenics Institute Podcast with Nathan Rose. [00:03:24] Early time-restricted eating (eTRE). [00:04:18] A review of the circadian system. [00:06:41] Consuming food earlier in the day leads to lower postprandial glucose and insulin; Meta analysis: Leung, Gloria KW, et al. "Time of day difference in postprandial glucose and insulin responses: Systematic review and meta-analysis of acute postprandial studies." Chronobiology International 37.3 (2020): 311-326. [00:06:58] Time of day changes in immune function; Study: Abele, Sydney H., et al. "Focus: Clocks and Cycles: Time is on the Immune System's Side, Yes it is." The Yale journal of biology and medicine 92.2 (2019): 225. [00:10:51] How changing food timing can affect your health. [00:12:34] TRE associated with better health outcomes; Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269. [00:13:15] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:13:23] High-fat diet leads to changes in circadian rhythm in mice; Study: Eckel-Mahan, Kristin L., et al. "Reprogramming of the circadian clock by nutritional challenge." Cell 155.7 (2013): 1464-1478. [00:16:03] Definitions - TRE vs IF (intermittent fasting). [00:17:00] Different types of fasting: Alternate Day Fasting, Modified ADF, 5:2 Diet, Modified 5:2, nutrient restriction. [00:18:30] Fasting Mimicking Diet. [00:21:27] Intermountain Risk Score and calculator; Changes in blood chemistry with fasting. [00:22:19] Time of day and macronutrient intake. [00:22:34] Eating earlier in the day beneficial for metabolic health; Study: Jakubowicz, Daniela, et al. "High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women." Obesity 21.12 (2013): 2504-2512. [00:23:40] Three meals and a big breakfast better than 6 small meals; Study: Jakubowicz, Daniela, et al. "Reduction in glycated hemoglobin and daily insulin dose alongside circadian clock upregulation in patients with type 2 diabetes consuming a three-meal diet: a randomized clinical trial." Diabetes Care 42.12 (2019): 2171-2180. [00:25:34] Eat your carbs last; Study: Shukla, Alpana P., et al. "Food order has a significant impact on postprandial glucose and insulin levels." Diabetes care 38.7 (2015): e98-e99. [00:32:11] Possible genetic impact on circadian system; Study: Lopez-Minguez, Jesus, et al. "Circadian system heritability as assessed by wrist temperature: a twin study." Chronobiology international 32.1 (2015): 71-80. [00:38:59] Early TRE better but perceived as more difficult; Study: Parr, Evelyn B., et al. "A delayed morning and earlier evening time-restricted feeding protocol for improving glycemic control and dietary adherence in men with overweight/obesity: a randomized controlled trial." Nutrients 12.2 (2020): 505. [00:41:53] Early TRE improves metabolic markers and reduces appetite; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221. [00:48:23] Diet timing and COVID-19 mortality; Study: Verd, Sergio, et al. "Early dinner or "dinner like a pauper": Evidence, the habitual time of the largest meal of the day–dinner–is predisposing to severe COVID-19 outcome–death." Chronobiology International (2020): 1-5. [00:53:51] Chris Kelly's approach to circadian timing. [00:57:14] How much protein to eat? 0.4g protein/Kg body mass of high-quality protein per dietary event. [00:57:46] Digestible indispensable amino acid score. [00:59:12] Podcast: Why You're Probably Not Eating Enough Pr

Dr Brian Hare is a scientist and the New York Times bestselling author of The Genius of Dogs. He received his PhD from Harvard University and is now a Professor of Evolutionary Anthropology at Duke University. Brian founded the Hominoid Psychology Research Group while at the Max Planck Institute for Evolutionary Anthropology in Leipzig, Germany, and subsequently founded the Duke Canine Cognition Center. His publications on dog cognition are among the most heavily cited papers on dog behaviour and intelligence. In this podcast, Brian talks about his new book, Survival of the Friendliest, which masterfully applies research on the psychology of dogs, chimps and bonobos to our understanding of human benevolence and cruelty. He explains why identifying with a group can result in hostility to others, and why species that find a way to cooperate tend to dominate. He also offers innovative solutions for reducing divisiveness and increasing cooperative behaviour in our contemporary society. Here's the outline of this interview with Brian Hare: [00:00:16] Book: The Genius of Dogs: How Dogs Are Smarter Than You Think, by Brian Hare and Vanessa Woods. [00:00:48] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. [00:01:16] Shared intentionality. [00:05:18] Dognition assessment; online course. [00:07:29] Duke Canine Cognition Center publications. [00:13:45] Chimps and bonobos. [00:18:33] Analysis comparing chimps and bonobos on lethal aggression: Wilson, Michael L., et al. "Lethal aggression in Pan is better explained by adaptive strategies than human impacts." Nature 513.7518 (2014): 414-417. [00:19:58] Friendliness pays huge dividends. [00:24:32] Sue Carter, PhD on oxytocin. [00:25:27] Sexual behavior of bonobo females helps form alliances; Article: Parish, Amy Randall. "Female relationships in bonobos (Pan paniscus)." Hu Nat 7.1 (1996): 61-96. [00:27:24] Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution, by Richard Wrangham. [00:31:08] Jane Goodall; Documentary: Jane. [00:31:18] Claudine Andre; Documentary: Bonobos: Back to the Wild. [00:32:23] Louis Leakey funded Jane Goodall, Dian Fossey, and Birutė Galdikas (The Trimates) to study hominids. [00:38:41] Books: The Origin of Species and The Descent of Man, by Charles Darwin. [00:39:45] Michael Tomasello, PhD. [00:47:14] Group identity. [00:53:47] Paul Bloom, PhD. [00:59:06] Increasing friendliness; Contact hypothesis. [00:59:41] Policy recommendations and innovations to increase friendliness. [01:06:40] Book: The Decline and Rise of Democracy: A Global History from Antiquity to Today, by David Stasavage. [01:09:17] Brian on Twitter. [01:09:52] Getting a dog: refer to the Humane Society website. [01:10:51] Hypoallergenic dogs have the same amount of dander; Study: Nicholas, Charlotte E., et al. "Dog allergen levels in homes with hypoallergenic compared with nonhypoallergenic dogs." American journal of rhinology & allergy 25.4 (2011): 252-256. [01:11:50] American Kennel Club.