Nourish Balance Thrive

We get a lot of questions from our clients about postprandial fatigue. Never heard of it? Well you've certainly familiar with the term "food coma" - and perhaps with the experience of being in one. What causes this phenomenon and why does it affect some people more than others? Is it normal to need a nap after lunch? On this podcast I'm joined by NBT Scientific Director Megan Hall to talk about postprandial fatigue - the sleepiness, difficulty focusing, and even dizziness or nausea that strikes after consuming a meal. Megan talks about some of the biological processes behind the need for a post-meal snooze, and when to suspect a deeper pathology. She also offers practical tips to help you resolve your own postprandial fatigue. Thank you everyone who so generously supports this podcast on Patreon - without your support, we wouldn't be able to keep this podcast independent and free of ads. So thank you. And just a reminder - as a Patreon supporter - not only do you have our eternal gratitude, but also... You get some awesome gifts - including 20-35% discounts on all supplements we recommend when working with clients, which saves many of our supporters $50-$100 a month over what they were previously paying on Amazon. So by supporting the podcast, they're actually spending LESS money each month. In addition to that, you can also get access to our Office Hours, where Megan answers questions twice a week. You can submit all your own questions, as well as listen to all the replays, covering everything from krill oil to mitochondrial support. We've worked really hard to make sure that the bonuses you get are actually way more valuable than what you pay whatever level you choose to support us at. So if you'd like to support the podcast and get access to the discounts and Office Hours, just head over to NBT.link and sign up there. Here's the outline of this interview with Megan Hall: [00:04:25] Common symptoms of postprandial fatigue. [00:05:46] Reactive hypoglycemia; Study: Johnson, Debra D., Kay E. Dorr, and Wendell M. Swenson. "Reactive hypoglycemia." JAMA 243.11 (1980): 1151-1155. [00:06:35] Diagnosing reactive hypoglycemia; Study: CHALEW, STUART, et al. "Diagnosis of reactive hypoglycemia: pitfalls in the use of the oral glucose tolerance test." Southern Medical Journal 79.3 (1986): 285-287. [00:09:00] Symptoms and causes of hypoglycemia. [00:09:37] Increased insulin sensitivity; Studies: 1. Brun, J. F., et al. "Increased insulin sensitivity and basal insulin effectiveness in postprandial reactive hypoglycaemia." Acta Diabetologica 33.1 (1996): 1-6; 2. Vexiau, P., B. Legoff, and G. Cathelineau. "Insulin and cortisol secretion during OGTT in patients with reactive hypoglycaemia with or without clinical symptoms." Hormone and metabolic research 15.09 (1983): 419-421. [00:09:47] Hypocortisolism; Studies: 1. Meyer, Gesine, et al. "Nocturnal hypoglycemia identified by a continuous glucose monitoring system in patients with primary adrenal insufficiency (Addison's disease)." Diabetes Technology & Therapeutics 14.5 (2012): 386-388; 2. Christiansen, Jens Juel, et al. "Effects of cortisol on carbohydrate, lipid, and protein metabolism: studies of acute cortisol withdrawal in adrenocortical failure." The Journal of Clinical Endocrinology & Metabolism 92.9 (2007): 3553-3559. [00:10:05] Hypothyroidism; Studies: 1. Kalra, Sanjay, Ambika Gopalakrishnan Unnikrishnan, and Rakesh Sahay. "The hypoglycemic side of hypothyroidism." Indian Journal of Endocrinology and Metabolism 18.1 (2014): 1; 2. Yadav, Tek Chand, et al. "Recurrent hypoglycemia: An unusual finding of hypothyroidism." Thyroid Research and Practice 14.3 (2017): 127. [00:10:53] What to do about hypoglycemia. [00:13:09] Accelerated gastric emptying. [00:16:20] Reactive hypoglycemia after exercise. [00:18:51] Postprandial hyperglycemia; Study: Gerich, John E. "Clinical significance, pathogenesis, and management of postprandial hyperglycemia." Archives of internal medicine 163.11 (2003): 1306-1316. [00:20:38] Problems associated with hyperglycemia; Studies: 1. Ceriello, Antonio, et al. "Meal-induced oxidative stress and low-density lipoprotein oxidation in diabetes: the possible role of hyperglycemia." Metabolism 48.12 (1999): 1503-1508; 2. Ceriello, Antonio, et al. "Meal-generated oxidative stress in type 2 diabetic patients." Diabetes care 21.9 (1998): 1529-1533; 3. Cavalot, F. "Do data in the literature indicate that glycaemic variability is a clinical problem? Glycaemic variability and vascular complications of diabetes." Diabetes, Obesity and Metabolism 15.s2 (2013): 3-8; 4. Ceriello, Antonio, et al. "Evidence for an independent and cumulative effect of postprandial hypertriglyceridemia and hyperglycemia on endothelial dysfunction and oxidative stress generation: effects of short-and long-term simvastatin treatment." Circulation 106.10 (2002): 1211-1218; 5. Tibaldi, Joseph. "Importance of postprandial glucose levels as a target for glycemic control in type 2 diabete

Trey Suntrup, PhD is a product engineer who earned his doctorate in physics and electrical engineering from the University of California, Santa Barbara in 2015. He is currently the Head of Product at Readout Health, the St. Louis startup that recently launched the Biosense breath ketone meter. Following a successful clinical trial in the autumn of 2019, Biosense has entered the consumer, clinical, and research market as a tool to help those wanting to lose weight or manage blood glucose with a ketogenic diet. On this podcast, Trey discusses breath acetone testing and how it can be used to improve health outcomes. He shares the results of the clinical trial supporting the Biosense meter, including the finding that measurements must be collected multiple times daily to truly evaluate the benefit of a ketogenic or intermittent fasting plan. He also describes some of the advantages of breath testing over blood ketone measurement. Here's the outline of this interview with Trey Suntrup: [00:00:15] James McCarter; Podcasts: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years and Nutritional Ketosis and Guided Behavior Change to Reverse Type 2 Diabetes. [00:00:20] Virta Health. [00:00:23] Douglas Hilbert; Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor. [00:01:02] Trey's background. [00:04:16] NBT Podcasts on ketosis and ketones with Dominic D'Agostino, Ken Ford, Brianna Stubbs 1, 2, 3, 4; Catherine Crofts, Megan Hall. [00:04:29] Megan Hall's Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:04:52] Types of ketones and methods for measuring them. [00:10:03] Study of endurance runners in ketosis: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374. [00:11:37] Problems with measuring BHB blood ketones. [00:15:49] Deriving meaning from acetone meter results; The ACEs Unit. [00:21:49] Clinical trial: Suntrup, Donald J., et al. "Characterization of a high-resolution breath acetone meter for ketosis monitoring." medRxiv (2020). Interpretation of trial results. [00:26:15] Ken Ford on the signalling properties of ketones: STEM-Talk Podcast Episode 50: Ken Ford Talks about Ketosis, Optimizing Exercise, and the Future Direction of Science, Technology, and Culture. [00:26:26] Ketogains: Chase results, not ketones. [00:29:29] Early Time-Restricted Eating, Intermittent Fasting. Review: Mattson, Mark P., Valter D. Longo, and Michelle Harvie. "Impact of intermittent fasting on health and disease processes." Ageing research reviews 39 (2017): 46-58. [00:32:43] Biosense blog post: The Effects and Impact of Ketones and Fasting. [00:33:13] Marty Kendall's blog post: Is the acetone:glucose ratio the Holy Grail of tracking optimal ketosis levels? [00:33:56] Continuous glucose monitors (CGM). [00:35:16] Integration with Cronometer. [00:35:48] Heads up Health; NBT podcast w/ founder David Korsunsky: How to Use Data to Take Control of Your Health. [00:38:25] Senza app. [00:40:52] Getting the biosense meter: Biosense website. [00:42:10] Upcoming clinical trials. [00:46:45] Find Trey on LinkedIn.

T. K. Coleman is the Director of Entrepreneurial Education at the Foundation for Economic Education (FEE) and the host of The Revolution of One podcast. As a member of the FEE faculty, he is a prolific writer and speaker and leads workshops on themes related to entrepreneurship, economics, and education. I met T.K. through our friends at The Minimalists podcast, where T.K. is a regular guest. On this podcast, T.K. and I are talking about race relations in America. This topic has made headlines recently, but the stress of being black in the US is nothing new for people who cope every day with a society that refuses to fully accept them. T.K. is one of the best speakers I've ever heard describe the struggles facing young people of colour in a system that is biased to favour some over others. He discusses the fundamental fears that keep us divided, the reasons COVID-19 disproportionately affects African Americans and some of the key factors that can help us overcome our differences. Here's the outline of this interview with T.K. Coleman: [00:00:32] The Minimalists podcast. [00:01:08] The fall of CrossFit founder and CEO Greg Glassman. [00:03:38] Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play; Book: Free to Learn. [00:04:19] Foundation for Economic Education (FEE). [00:05:27] Cofounded the Praxis apprenticeship program with Isaac Morehouse. Praxis introductory video. [00:09:11] Nicholas Taleb. [00:12:12] Race relations. [00:17:25] Video: Sapolsky on Depression in U.S. [00:18:22] Struggles: white students vs black students. [00:23:18] Book: Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, by Marshall Rosenberg. [00:23:53] Book: Language and the Pursuit of Happiness, by Chalmers Brothers. [00:24:43] Book: How to Win Friends and Influence People, by Dale Carnegie. [00:27:57] How to know yourself. [00:28:58] Article: Taking a Walk as a Revolutionary Act by T.K. Coleman and Isaac Morehouse. [00:29:28] Book: Journey of Awakening by Ram Dass. [00:31:06] Acceptance and Commitment Therapy (ACT); Russell Harris article on ACT: Embracing Your Demons: An Overview of Acceptance and Commitment Therapy. [00:31:16] Book: The Righteous Mind: Why Good People Are Divided by Politics and Religion, by Jonathan Haidt. [00:32:58] Article: The coronavirus is infecting and killing black Americans at an alarmingly high rate. [00:34:19] Economic, educational, and cultural factors. [00:39:51] The West Memphis Three. [00:42:26] Video: Heartland Future Talks 2019: Robert Sapolsky & Lone Frank. [00:42:35] Book: Why Zebras Don't Get Ulcers, Third Edition, by Robert Sapolsky. [00:44:16] The war on drugs. [00:46:17] A16Z podcast: What We Can't Reveal We Can't Heal. [00:57:33] Book: Behave: The Biology of Humans at Our Best and Worst; Video: Robert Sapolsky. [01:08:26] Exposing kids to diversity. [01:13:05] Increasing opportunity rather than giving preferential treatment based on demographic. [01:18:28] Book: The Evolution of Everything: How New Ideas Emerge by Matt Ridley. [01:18:33] Video: Nassim Nicholas Taleb: "Localism and its Application to Lebanon". [01:18:51] The rich always fear the poor. [01:20:02] Follow T.K.'s work.

Jodi Flaws is a Professor of Comparative Biosciences and the Principal Investigator at the Reproductive Toxicology Laboratory in the College of Veterinary Medicine at the University of Illinois. Her lab studies the effects of environmental pollutants on the development and function of the human body, specifically relating to endocrine and reproductive health. Joining her is Karen Chiu, a PhD student whose work focuses on the impact and mechanism of various chemicals on the gut microbiome. On the podcast today Dr. Flaws and Karen Chiu discuss some of the health-damaging chemicals that have become ubiquitous in our food supply, personal care items, and even our carpeting and mattresses. They describe some of the physiological effects of these pollutants, including potentially deleterious changes to the gut microbiota and early reproductive aging. They also share tips for reducing and mitigating exposure to these compounds. After recording this podcast Karen talked with me a bit about organic foods - are they worth the additional cost to avoid some of these toxic chemicals? It turns out that while they are exposed to fewer pesticides, hormones, and antibiotics than conventional foods, it's not true that organic foods are totally free of these contaminants. If you see the "USDA Organic" label, you can assume the food is at least 95% organic, while a product that claims to be "made with" organic ingredients is at least 70% organic. In her opinion, organic foods and products are the way to go when possible, given their lighter chemical load. It's always a good idea to wash your produce to get as much of the pesticide residues off whether it be organic or conventional. Here's the outline of this interview with Jodi Flaws and Karen Chiu: [00:00:30] Paper: Chiu, Karen, et al. "The Impact of Environmental Chemicals on the Gut Microbiome." Toxicological Sciences (2020). [00:01:25] Background and interest in environmental chemicals. [00:03:35] Endocrine-disrupting chemicals. [00:04:37] Phthalates and how they affect the body. [00:06:08] Effects of Phthalates on the microbiome. [00:07:15] Butyrate; Podcast: Microbiome Myths and Misconceptions, with Lucy Mailing, PhD. [00:08:58] Potential effects of pesticides: increased lipid accumulation, decreased glucose tolerance, increased expression of adipogenic genes; Review: Xiao, Xiao, John M. Clark, and Yeonhwa Park. "Potential contribution of insecticide exposure and development of obesity and type 2 diabetes." Food and Chemical Toxicology 105 (2017): 456-474. [00:10:44] Reducing exposure to phthalates. [00:12:26] Environmental Working Group (EWG) database. [00:14:09] Bisphenols. [00:16:51] "BPA-free" - not necessarily safer. [00:18:13] Effects of bisphenols on the gut microbiome. [00:18:43] Bisphenol exposure in mice, effects on microbiome; Study: Javurek, Angela B., et al. "Effects of exposure to bisphenol A and ethinyl estradiol on the gut microbiota of parents and their offspring in a rodent model." Gut Microbes 7.6 (2016): 471-485. [00:19:00] Akkermansia beneficial for intestinal immunity; Study: Ottman, Noora, et al. "Pili-like proteins of Akkermansia muciniphila modulate host immune responses and gut barrier function." PloS one 12.3 (2017). [00:20:24] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:21:12] Persistent organic pollutants: polychlorinated biphenyls (PCBs), Polycyclic aromatic hydrocarbons (PAHs), Perfluorochemicals (PFCs), flame retardants and their adverse health effects. [00:24:42] Exercise can attenuate change in the gut microbiome caused by PCBs; Study: Choi, Jeong June, et al. "Exercise attenuates PCB-induced changes in the mouse gut microbiome." Environmental health perspectives 121.6 (2013): 725-730. [00:25:54] Hepcidin; Podcast: The Athlete's Gut: Why Things Go Wrong and What to Do About It, with Megan Hall. [00:27:20] Strategies for limiting exposure. [00:29:20] Heavy Metals - lead, cadmium, arsenic and their effects on the microbiome. [00:32:49] Higher arsenic levels can lead to higher Citrobacter population; Study: Wu, Fen, et al. "The role of gut microbiome and its interaction with arsenic exposure in carotid intima-media thickness in a Bangladesh population." Environment international 123 (2019): 104-113. [00:33:29] Arsenic exposure increases TMAO; Study: Kuroda, Kaoru Yoshida Yoshinori Inoue Koichi, Hua Chen Hideki Wanibuchi Shoji Fukushima, and Ginji Endo. "Urinary excretion of arsenic metabolites after long-term oral administration of various arsenic compounds to rats." Journal of Toxicology and Environmental Health Part A 54.3 (1998): 179-192. [00:34:18] Chris Masterjohn and Chris Kressor on TMAO. [00:34:40] Glyphosate alters gut microbiota; Studies: Blot, Nicolas, et al. "Glyphosate, but not its metabolite AMPA, alters the honeybee gut microbiota." PloS one 14.4 (2019) and Aitbali, Yassine, et al. "Glyphosate based-herbicide exposure affects gut microbiota, anxiety and depression-like behaviors in mic

Peter Gray, Ph.D., a research professor at Boston College, has conducted and published research in comparative, evolutionary, developmental, and educational psychology. His current research and writing focus primarily on children's natural ways of learning and the life-long value of play, concepts discussed in his book, Free to Learn. Dr. Gray is also president of the nonprofit Alliance for Self-Directed Education and a founding board member of the nonprofit Let Grow. On this podcast, Dr. Gray draws evidence from anthropology, psychology, and history to argue that we must entrust children to steer their own learning and development. He shares the story of his own son's behavioural difficulties, which led the family to explore alternatives to traditional education. He also describes his own research on the long-term outcomes of children who are unschooled and addresses some of the main concerns parents have about informal education. Here's the outline of this interview with Peter Gray: [00:00:10] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:00:44] The story of Peter's son, Scott. [00:04:40] Sudbury Valley School in Framingham, MA. [00:12:42] Podcast: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:13:13] Education in hunter gatherer populations. [00:19:42] Biological theory of education. [00:21:45] Book: The Art of Tracking, the Origin of Science, by Louis Liebenberg. [00:25:11] Agriculture as catalyst for change. [00:31:06] Book: Against the Grain: A Deep History of the Earliest States, by James C Scott. [00:32:48] The importance of play. [00:33:52] Curiosity and playfulness. [00:37:07] Books: The Play of Animals and The Play of Man, by Karl Groos. [00:41:51] Book: The Moral Judgement of the Child, by Jean Piaget. [00:43:37] Unschooling. [00:44:14] Agile Learning Centers. [00:45:03] The Alliance for Self-Directed Education. [00:46:38] Unschooling rising in popularity among homeschoolers. [00:49:19] Study of 232 unschooling families: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013). [00:49:42] Study of 75 adults who were unschooled: Gray, Peter, and Gina Riley. "The challenges and benefits of unschooling, according to 232 families who have chosen that route." Journal of Unschooling & Alternative Learning 7.14 (2013). [00:51:21] Getting into college. [00:55:24] Age mixing and scaffolding. [01:01:00] "Please Trespass" sign. [01:01:30] Book: Playborhood: Turn Your Neighborhood Into a Place for Play, by Mike Lanza. [01:06:36] Peters Blog: Freedom to Learn. [01:07:13] Find Peter on Facebook. [01:08:40] The hole in the wall project.

With summer right around the corner, huge kiosks of sunscreen are on display at stores everywhere, reminding us to fear the sun. We've been told for years that sunlight is something to guard against - and, of course, most of us know someone who's had a suspicious mole removed. But we also know the sun is needed for vitamin D production - plus, it just feels great on our skin! And obviously our ancestors weren't slathering on Coppertone when they left the cave. It seems to be a no-win situation until you learn the facts about sunlight. NBT Scientific Director Megan Hall is with me today to talk about the critical role of sunlight for health and wellness. She outlines the many benefits of sun exposure that go far beyond vitamin D production and sets the record straight on UVA vs UVB rays, skin cancer, and how sunscreen is actually working against you. Here's the outline of this interview with Megan Hall: [00:00:11] Megan's new puppy. [00:03:35] Podcast w/ Kira Furie: Breaking Through the Diet Culture: Medical Care for Every Size. [00:05:42] Vitamin D and conditions associated with low levels. [00:07:40] Book: Hidden Valley Road: Inside the Mind of an American Family, by Robert Kolker. [00:08:22] Optimal Levels and dosing of Vitamin D. [00:12:55] Vitamin D Calculator. [00:13:47] COVID-19 and Vitamin D; Studies: 1. Glicio, El James. "Vitamin D Level of Mild and Severe Elderly Cases of COVID-19: A Preliminary Report." Available at SSRN 3593258 (2020); 2. De Smet, Dieter, et al. "Vitamin D deficiency as risk factor for severe COVID-19: a convergence of two pandemics." medRxiv (2020); 3. D'Avolio, Antonio, et al. "25-hydroxyvitamin D concentrations are lower in patients with positive PCR for SARS-CoV-2." Nutrients 12.5 (2020): 1359; 4. Meltzer, David O., et al. "Association of Vitamin D Deficiency and Treatment with COVID-19 Incidence." medRxiv (2020). [00:15:20] Vitamin D and ACE2. [00:17:46] Benefits of sunshine beyond vitamin D. [00:18:01] Circadian rhythm. [00:18:29] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:18:30] Bill Lagakos; Podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:18:35] Nitric oxide. [00:19:01] 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. [00:19:25] Homocysteine; glycocalyx. [00:21:20] Ivor Cummins; Podcasts with Ivor: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:22:24] UV exposure suppresses symptoms of metabolic syndrome; Study: Geldenhuys, Sian, et al. "Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet." Diabetes 63.11 (2014): 3759-3769. [00:22:54] Melatonin. [00:25:39] Serotonin; Study: Lambert, Gavin W., et al. "Effect of sunlight and season on serotonin turnover in the brain." The Lancet 360.9348 (2002): 1840-1842. [00:26:26] Immunomodulation. [00:26:45] Vitamin D and Multiple Sclerosis; Reduced risk of MS: van der Mei, Ingrid AF, et al. "Past exposure to sun, skin phenotype, and risk of multiple sclerosis: case-control study." Bmj 327.7410 (2003): 316; Reduced risk of depression and fatigue: Knippenberg, S., et al. "Higher levels of reported sun exposure, and not vitamin D status, are associated with less depressive symptoms and fatigue in multiple sclerosis." Acta Neurologica Scandinavica 129.2 (2014): 123-131; MRI neurodegeneration scores inversely associated with sun exposure: Zivadinov, Robert, et al. "Interdependence and contributions of sun exposure and vitamin D to MRI measures in multiple sclerosis." J Neurol Neurosurg Psychiatry 84.10 (2013): 1075-1081. [00:27:20] UV treatment increased glucagon-stimulated insulin secretion; Study: Colas, C., et al. "Insulin secretion and plasma 1, 25-(OH) 2D after UV-B irradiation in healthy adults." Hormone and metabolic research 21.3 (1989): 154-155. [00:27:27] Prevention and treatment of skin conditions; Study: Søyland, E., et al. "Sun exposure induces rapid immunological changes in skin and peripheral blood in patients with psoriasis." British Journal of Dermatology 164.2 (2011): 344-355. [00:27:49] Sun exposure related to life expectancy; Study: Lindqvist, Pelle G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387. [00:30:14] Outline of this interview. [00:31:04] UVA and UVB rays; UVB needed for Vitamin D Production: Wacker, Matthias, and Michael F. Holick. "Sunlight and Vitamin D: A global perspective for health." Dermato-endocrinology 5.1 (2013): 51-108. [00:31:31] Inverse correlation between dose of UVB and melanoma: Study: Godar, Dianne E., Madhan Subramanian, and Stephen J. Merrill

Kira Furie earned her BS in Biological Sciences and her BA in Dance, graduating from UC Santa Barbara in 2018. She spent time dancing professionally in New York City and is currently working on a research project with an Addiction Medicine MD based in Los Angeles, California. Her interdisciplinary background, personal experience with injuries, yoga teaching, and research have given her a specific interest in Integrative Medicine, which she hopes to implement in her future medical practice. On this podcast, Megan Hall interviews Kira about the series of injuries that led to her interest in physical therapy and later to medicine. Influenced heavily by the prevalence of eating disorders and the Health at Every Size movement, Kira discusses her current plans to bring prevention and wellness aspects to medical practice, while promoting a body-positive environment. She also describes "thin privilege" - an aspect of the current medical system that many of us take for granted. Here's the outline of this interview with Kira Furie: [00:01:23] Kira's background and interest in medicine. [00:05:27] An untreated hip injury leading to more problems. [00:10:40] Video: Brené Brown on Empathy. [00:11:10] Psychology and yoga. [00:12:39] The Minimalists Podcast. [00:13:47] Sports and Performance Psychologist Simon Marshall, PhD. [00:14:20] Prevention. [00:14:43] Jeffery N. Wilkins, MD, Addiction Medicine Specialist in LA. [00:15:17] Primary vs. Secondary Prevention. [00:17:34] Lack of connection as the greatest factor leading to addiction. [00:19:00] The importance of connection; Podcasts on social connection: Building Compassionate Communities to Improve Public Health, and Maintaining Social Connection in the Era of COVID-19, both with Julian Abel. [00:19:37] Health at Every Size (HAES). [00:19:51] Book: Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch. [00:19:57] Book: Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain Fail to Understand About Weight, by Linda Bacon, PhD. and Lucy Aphramor, PhD. Read the intro to the book. [00:21:11] Lindo Bacon (formerly Linda); Review: Bacon, Linda, and Lucy Aphramor. "Weight science: evaluating the evidence for a paradigm shift." Nutrition journal 10.1 (2011): 9. [00:23:22] Thin privilege. [00:25:19] Body Mass Index (BMI) as a health marker. [00:26:40] People in "overweight" category live longer; Study approved by CDC: Flegal, Katherine M., et al. "Excess deaths associated with underweight, overweight, and obesity." Jama 293.15 (2005): 1861-1867. [00:28:14] Looking ahead as a future physician. [00:32:41] Physicians for Ancestral Health.

This week, something slightly different, an episode first published on the new XTERRA Podcast hosted by our friends Dr Simon Marshall and Lesley Paterson. If you haven't done so already, you might want to take a moment to add the XTERRA podcast in your app. In particular, I'd like to draw your attention to the second episode where they talk to experts about how to cope with COVID-19 and share their own stories of dealing with uncertainty, the good and bad of social media, and how the concept of 'structure, routine, and reward' can help. Back to the episode, you're about to hear. If you're an endurance athlete and complain of fatigue, insomnia, hormone problems, anxiety, depression, bloating, or other gut issues – you are not alone. In this episode of the XTERRA Podcast five-time off-road triathlon World Champ Lesley Paterson and her husband, sports psychologist Dr. Simon Marshall, talk about their own struggle-journey through the aforementioned health issues and share what they learned along the way.

There are so many great reasons to do resistance training - even for endurance athletes and self-described non-athletes who simply want to increase healthspan. We know that strength training improves quality of life, bone health, insulin sensitivity, body composition, and neurological health. However, in this uncertain era of COVID-19, commercial gyms are almost universally closed and many people are challenged to find new ways to maintain their training regimen. On this podcast, NBT Head of Strength and Conditioning, Zach Moore, CSCS is with me to discuss the best strategies for adapting your strength training routine - or starting one - when you don't have a gym. He describes creative ways to use bodyweight and household items to challenge yourself and load muscles and shares his favourite online resources to refer to for proper form. If you're just considering adding strength training to your routine, Zach also offers a simple way to get started. Here's the outline of this interview with Zach Moore: [00:03:44] Outline for this podcast. [00:04:07] 4-quadrant model. [00:04:32] Study: Westcott, Wayne L. "Resistance training is medicine: effects of strength training on health." Current sports medicine reports 11.4 (2012): 209-216. [00:04:44] The importance of type II muscle fibers as we age; Study: Nilwik, Rachel, et al. "The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size." Experimental gerontology 48.5 (2013): 492-498. [00:06:53] Joe Friel; Podcast: Joe Friel: World-Class Coach of Elite Athletes; Book: Fast After 50: How to Race Strong for the Rest of Your Life. [00:07:57] Subjective quality of life; Study: Hart, Peter D., and Diona J. Buck. "The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis." Health promotion perspectives 9.1 (2019): 1. [00:09:26] Bone health; Studies: 1. Chen, Hung‐Ting, et al. "Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity." Journal of the American Geriatrics Society 65.4 (2017): 827-832. 2. Hong, A. Ram, and Sang Wan Kim. "Effects of resistance exercise on bone health." Endocrinology and Metabolism 33.4 (2018): 435-444. [00:11:35] Muscle as a glucose sink and improvement of insulin sensitivity; Studies: 1. Han, Seung Jin, et al. "Association of thigh muscle mass with insulin resistance and incident type 2 diabetes mellitus in Japanese Americans." Diabetes & metabolism journal 42.6 (2018): 488-495. 2. Croymans, Daniel M., et al. "Resistance training improves indices of muscle insulin sensitivity and β-cell function in overweight/obese, sedentary young men." Journal of applied physiology 115.9 (2013): 1245-1253. [00:13:11] Body Composition. [00:14:47] Fewer injuries in athletes; Study: Fleck, Steven J., and Jeff E. Falkel. "Value of resistance training for the reduction of sports injuries." Sports Medicine 3.1 (1986): 61-68. [00:15:47] Resistance exercise results in fewer injuries than other sports, especially if someone is there to teach proper form. Studies: Aasa, Ulrika, et al. "Injuries among weightlifters and powerlifters: a systematic review." Br J Sports Med 51.4 (2017): 211-219; Faigenbaum, Avery D., and Gregory D. Myer. "Resistance training among young athletes: safety, efficacy and injury prevention effects." British journal of sports medicine 44.1 (2010): 56-63. [00:16:40] Improved endurance performance; Study: Blagrove, Richard C., Glyn Howatson, and Philip R. Hayes. "Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review." Sports medicine 48.5 (2018): 1117-1149. [00:16:50] Podcast: The Importance of Strength Training for Endurance Athletes, with Mike T. Nelson. Podcast: The Importance of Strength and Mobility for Mountain Bikers, with James Wilson. [00:17:02] Neurocognitive health; Study: Herold, Fabian, et al. "Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements–a systematic review." European Review of Aging and Physical Activity 16.1 (2019): 10. [00:18:19] Strength training when the gym is closed. [00:21:58] Incorporating movement into your day. [00:22:19] Habit stacking; Podcast: How to Get Motivated, with Simon Marshall, PhD. [00:28:35] Strength training for endurance athletes. [00:30:58] Elite Performance Members Club Forum. [00:32:43] Simple workout structure: 2x/week, lower body + upper body push + upper body pull. [00:37:57] Why some people struggle with strength training. [00:40:01] Zach's recommended strength training YouTube channels: Jerry Teixeira for bodyweight exercises; Alan Thrall for barbell exercises when you're back at the gym. [00:41:11] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:42:08] Exercise videos: pistol squat, No

This week we're doing something a little different, and sharing with you the latest Endurance Planet podcast, hosted by holistic health and endurance sports coach, Tawnee Prazak Gibson, MS, SCSC, CISSN. The episode features Julian Abel, MD, the Director of Compassionate Communities UK, who has been on the podcast before describing the social, financial, and health benefits that come with integrating social support into healthcare. I also participated in this podcast with Tawnee and Julian, and I thoroughly enjoyed the conversation. On this podcast, the three of us discuss the importance of social connection during this era of physical distancing and uncertainty. Many of us have had our daily routine sufficiently shaken. With this can come feelings of isolation and loneliness, yet it can also yield insight into what truly makes us happy. Julian, Tawnee and I talk about maintaining relationships during this challenging time, as well as reintegrating with others as lockdown mandates are lifted. We also discuss cohousing and alloparenting, and what my family is doing to build a stronger community. Here's the outline of this interview with Julian Abel and Tawnee Gibson: [00:00:20] Endurance Planet Podcast. [00:00:31] Previous podcast with Julian Abel: Building Compassionate Communities to Improve Public Health. [00:01:41] Dr. Simon Marshall and Lesley Paterson at Braveheart Coaching. [00:03:00] Book: The Brave Athlete: Calm the F--k Down and Rise to the Occasion. [00:03:02] Endurance Planet Podcast: Simon Marshall, PhD, and Lesley Paterson: How To Be A Brave Athlete By Managing Your Brain. [00:03:16] Uncertainty and loneliness related to COVID-19. [00:07:24] Calming anxiety. [00:11:59] Deficit model of happiness. [00:13:03] Working from home. [00:13:21] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Deep Work: Rules for Focused Success in a Distracted World. [00:13:44] Stimulus control; Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:15:07] XTERRA podcast with Simon Marshall and Lesley Paterson. [00:15:22] Creating certainty in an uncertain world. [00:15:31] Book: Willpower by Roy Baumeister; Atomic Habits by James Clear. [00:16:02] External sources of happiness vs. focusing on what's important. [00:17:22] Book: Propaganda, by Edward Bernays. [00:21:22] Maintaining relationships during physical distancing. [00:24:39] Brad Kearns podcasts on parenting: Surprising Parenting Tips, Part 1 (Inverse Power of Praise) and Surprising Parenting Tips, Part 2 (The Importance of Perseverance Through Struggle). [00:25:26] Books: The Drama of the Gifted Child, by Alice Miller; Will I Ever Be Good Enough? By Dr. Karyl McBride. [00:30:35] Cordon sanitaire: restriction of movement. [00:34:54] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo. [00:36:06] 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. [00:36:36] Article: The Nuclear Family Was a Mistake, by David Brooks. [00:38:12] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary. [00:38:41] Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living, with Julie Kelly. [00:41:28] Solitude Deficiency. [00:43:31] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy by Sarah Hrdy. [00:50:43] Public Health Palliative Care International (PHPCI) COVID19 resources. [00:52:44] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:59:47] Book: Rebel Ideas: The Power of Diverse Thinking, by Matthew Syed. [01:01:06] Reintegrating with others after lockdown. [01:03:53] Article: The Coronation, by Charles Eisenstein. [01:04:00] Book: The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It, by John Tierney and Roy Baumeister. [01:05:09] Article: Abel, Julian, et al. "Circles of care: should community development redefine the practice of palliative care?." BMJ supportive & palliative care 3.4 (2013): 383-388. [01:06:52] Harvard Study of Adult Development. [01:08:50] Christopher Ryan; Book: Civilized to Death: The Price of Progress and podcast: Civilized to Death: Are We Really Making Progress? [01:09:33] Book: Running with Sherman: The Donkey with the Heart of a Hero, by Christopher McDougall.

Back on the podcast today is our favourite neurologist, writer, podcaster, speaker and banjo player, Josh Turknett, MD. Josh's many current projects include his Brainjo neuroscience-based educational courses, the Intelligence Unshackled podcast, and his virtual neurology practice. He has recently authored two new books, Keto for Migraine and The Laws of Brainjo, with more on the way later this year. On this podcast, Josh talks about his working theory of cognitive decline and how to best avoid it. He calls it the Demand Driven Decline Theory and explains why we need to build up our brain's ability to repair and recover while also mitigating cognitive damage. Josh shares the best strategies to do this, and it's simpler (and more fun) than you think. Here's the outline of this interview with Josh Turknett: [00:00:33] Previous podcast with Josh on unschooling: How to Support Childhood Cognitive Development. [00:00:44] Masters of Scale Podcast; episode with Nancy Lublin from the Crisis Text Line. [00:02:20] Supporting cognitive function as we age. [00:02:31] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:08:52] Modern hunter-gatherers and cognitive decline. [00:11:26] Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution, with Josh Turknett, 4-quadrant model. [00:13:20] Cognitive activity protective against neurodegenerative disease; The nun study: Iacono, D., et al. "The Nun study: clinically silent AD, neuronal hypertrophy, and linguistic skills in early life." Neurology 73.9 (2009): 665-673. [00:15:19] Cognitive reserve. [00:16:03] Rats in enriched environments have structurally superior brains; Study: Torasdotter, Marita, et al. "Environmental enrichment results in higher levels of nerve growth factor mRNA in the rat visual cortex and hippocampus." Behavioural brain research 93.1-2 (1998): 83-90. [00:16:40] Auditory training program with rats reversed over 20 auditory processing deficits in the adult brain; Study: de Villers-Sidani, Etienne, et al. "Recovery of functional and structural age-related changes in the rat primary auditory cortex with operant training." Proceedings of the National Academy of Sciences 107.31 (2010): 13900-13905. [00:17:21] Intelligence Unshackled Podcast: Pioneer of Plasticity Dr. Michael Merzenich. [00:22:54] Maintaining cognitive activity as a predictor of physical activity; Study: Cheval, Boris, et al. "Relationship between decline in cognitive resources and physical activity." Health Psychology (2020). [00:25:29] Demand-driven decline theory. [00:26:20] Retiring earlier associated with higher mortality; Study: Wu, Chenkai, et al. "Association of retirement age with mortality: a population-based longitudinal study among older adults in the USA." J Epidemiol Community Health 70.9 (2016): 917-923. [00:27:00] "Widowhood effect" - 66% increased chance of death in the first three months after your spouse dies. Study: Moon, J. Robin, et al. "Short-and long-term associations between widowhood and mortality in the United States: longitudinal analyses." Journal of public health 36.3 (2014): 382-389. [00:29:56] The "better off dead" rule. [00:32:32] Why the young are protected from cognitive decline: early demands on the nervous system. [00:37:57] How schools may undermine cognitive development. [00:40:03] What to do: recreate the demands on the nervous system of youth. [00:45:06] Book: The Laws of Brainjo: The Art & Science of Molding a Musical Mind, by Josh Turknett. [00:48:19] Teaching children - what should learning look like? [00:54:15] 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. [00:56:34] jturk.net. [00:56:45] Derek Sivers. [00:57:27] Transitioning to a virtual clinic.

Years ago, my own gut problems motivated me to seek answers outside the existing medical establishment, and with the help of my wife Julie I was able to get my diet and health back on track. Having now worked with thousands of athletes on their own health challenges and performance goals, it's clear there are specific pitfalls that can accompany a high-level training regimen. On this podcast, NBT Scientific Director and coach Megan Hall is with me to discuss the latest science and clinical practice on the athlete's gut. She talks about the importance of having a healthy GI system, why athletes struggle in this area, and specifically what to do when problems arise. We also discuss what I did to regain my own gut health. Be sure to see the end of the show notes for the outline Megan wrote to prepare for this podcast. It's an excellent resource for anyone seeking solutions for their own gut problems. Here's the outline of this interview with Megan Hall: [00:00:54] Podcast: Microbiome Myths and Misconceptions, with Lucy Mailing. [00:01:40] The importance of gut health. [00:03:13] Podcasts focusing on gut health, with Michael Ruscio, Jason Hawrelak, and Lauren Petersen. [00:03:51] Study: Lupien-Meilleur, Joseph, et al. "The interplay between the gut microbiota and gastrointestinal peptides: potential outcomes on the regulation of glucose control." Canadian Journal of Diabetes (2019). [00:04:12] Gut-muscle axis; Studies: Ticinesi, Andrea, et al. "Aging gut microbiota at the cross-road between nutrition, physical frailty, and sarcopenia: is there a gut–muscle axis?." Nutrients 9.12 (2017): 1303; and Lustgarten, Michael Sandy. "The role of the gut microbiome on skeletal muscle mass and physical function: 2019 update." Frontiers in Physiology 10 (2019): 1435. [00:05:43] Why athletes struggle with gut health; Studies: Costa, R. J. S., et al. "Systematic review: exercise‐induced gastrointestinal syndrome—implications for health and intestinal disease." Alimentary pharmacology & therapeutics 46.3 (2017): 246-265; and Clark, Allison, and Núria Mach. "Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes." Journal of the International Society of Sports Nutrition 13.1 (2016): 43. [00:06:59] Article: de Oliveira, Erick P. "Runner's diarrhea: what is it, what causes it, and how can it be prevented?." Current opinion in gastroenterology 33.1 (2017): 41-46. [00:07:27] The 3 main causes of exercise-induced diarrhea: GI ischemia and reperfusion, mechanical and nutritional. [00:13:25] UCAN SuperStarch. [00:15:03] FODMAP fibers can increase gut symptoms; Study: Lis, Dana M., et al. "Low FODMAP: a preliminary strategy to reduce gastrointestinal distress in athletes." Medicine & Science in Sports & Exercise 50.1 (2018): 116-123. [00:17:30] Exercise-induced endotoxemia and ischemic injuries; Lipopolysaccharide (LPS) [00:18:08] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick. [00:19:05] Nutrition and immune system in athletes; Studies: 1, 2, 3, 4. [00:20:03] Common gut symptoms we see. [00:21:37] Nutrient deficiencies and overloads: zinc, magnesium, iron. [00:22:27] Iron overload impedes cardiovascular benefits of exercise; Study: Rossi, Emilly Martinelli, et al. "Chronic Iron Overload Restrains the Benefits of Aerobic Exercise to the Vasculature." Biological Trace Element Research (2020): 1-14. [00:25:08] Hepcidin; exercise increases hepcidin, which can lead to iron deficiency; Study: Goto, Kazushige, et al. "Resistance exercise causes greater serum hepcidin elevation than endurance (cycling) exercise." Plos one 15.2 (2020): e0228766. [00:27:55] What to do about GI symptoms. [00:28:07] Dr. Josh Turknett's 4-Quadrant Model, described in this podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:28:19] Dietary manipulations; Autoimmune Protocol (AIP). [00:29:30] How Chris fixed his gut. [00:30:07] Book: The Paleo Diet for Athletes by Loren Cordain, PhD. [00:32:41] Lundburg rice tests for arsenic. [00:32:59] Training fuel: Carb + protein + fat vs. simple carbs alone. [00:37:18] Ultramarathon runners still in ketosis with up to 600g carbohydrate per day; Study: Edwards, Kate H., Bradley T. Elliott, and Cecilia M. Kitic. "Carbohydrate intake and ketosis in self-sufficient multi-stage ultramarathon runners." Journal of Sports Sciences 38.4 (2020): 366-374. [00:38:00] Team Sky's James P Morton on promoting endurance training adaptation in skeletal muscle by nutritional manipulation; Study: Hawley, John A., and James P. Morton. "Ramping up the signal: promoting endurance training adaptation in skeletal muscle by nutritional manipulation." Clinical and Experimental Pharmacology and Physiology 41.8 (2014): 608-613. Also see article: The IRONMAN Guide to Ketosis, by Megan Hall and Tommy Wood. [00:38:24] "Sleep-low" strategy; Study: Marquet, Laurie-Anne, et al. "Enhanced endurance performance by periodizati

Microbiome researcher and scholar of integrative gut health Lucy Mailing, PhD. is back on the podcast with me today. Lucy just completed her doctoral degree at the University of Illinois at Urbana-Champaign, where she studied the effects of diet and exercise on the gut microbiome in states of health and disease. She has authored numerous peer-reviewed journal articles and recently won the Young Scientist Award at the International Scientific Conference on Probiotics, Prebiotics, Gut Microbiota, and Health in 2019. On this podcast, Lucy discusses her recent talk at the 2020 IHH-UCSF Symposium on Nutrition and Functional Medicine. The topic is myths and misconceptions about the microbiome - and some of these are quite surprising! We discuss gut testing methods and why some are better than others. Lucy explains why you consider skipping probiotics after a course of antibiotics and shares what to do instead to support repopulation of a healthy microbiota. She also discusses some of the best and worst gut-health supplements. Here's the outline of this interview with Lucy Mailing: [00:00:30] Why care about the gut microbiome? [00:01:37] Previous podcast with Lucy: How to Optimise Your Gut Microbiome. [00:03:52] Unschooling and self-directed learning. [00:04:40] Book: The Carpenter and the Gardener by Alison Gopnik. [00:05:45] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:06:16] Lucy speaking at UCSF: Microbiome Myths & Misconceptions (on Facebook). Slides from her talk. [00:07:46] Lucy's talk at the Ancestral Health Symposium 2019: Modulating the gut microbiome for health: Evidence-based testing & therapeutic strategies. [00:09:06] Myth: Culture-based stool testing is accurate. [00:11:00] Companies currently using 16S: Thryve and BiomeFx. [00:11:28] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak. [00:12:16] Diagnostic Solutions GI-MAP. [00:14:34] Metagenomics; Onegevity. [00:14:56] Doctors Data and Genova have now added PCR (polymerase chain reaction) to their tests. [00:15:33] Parasites Blastocystis and Dientamoeba fragilis. [00:17:35] Jason Hawrelak's course: Blastocystis & Dientamoeba: Gastrointestinal Pathogens or Commensal Symbionts? [00:17:39] Blastocystis.net. Book: Thoughts on Blastocystis, by Christen Rune Stensvold. [00:18:45] Gut dysbiosis is driven by oxygen leaking into the gut; Study: Rivera-Chávez, Fabian, Christopher A. Lopez, and Andreas J. Bäumler. "Oxygen as a driver of gut dysbiosis." Free Radical Biology and Medicine 105 (2017): 93-101. [00:19:04] Blastocystis might buffer oxygen influx, preventing the overgrowth of other pathogens. Study: Tsaousis, Anastasios D., et al. "The human gut colonizer Blastocystis respires using Complex II and alternative oxidase to buffer transient oxygen fluctuations in the gut." Frontiers in cellular and infection microbiology 8 (2018): 371. [00:19:40] Blastocystis colonization correlates with a higher bacterial diversity; Study: Audebert, Christophe, et al. "Colonization with the enteric protozoa Blastocystis is associated with increased diversity of human gut bacterial microbiota." Scientific reports 6 (2016): 25255; And the opposite result: Nourrisson, Céline, et al. "Blastocystis is associated with decrease of fecal microbiota protective bacteria: comparative analysis between patients with irritable bowel syndrome and control subjects." PloS one 9.11 (2014). [00:20:02] Myth: We know what a "healthy" gut microbiome looks like. [00:20:06] Lucy's blog on the elusive "healthy microbiome": A new framework for microbiome research. [00:22:43] Microbial signatures of dysbiosis. [00:26:06] Myth: Everyone needs comprehensive gut testing. [00:27:37] Ivor Cummins and Malcom Kendrick podcasts: Should You get a CAC Heart Scan or Not? Part 1 and Part 2. [00:28:14] Myth: Breath testing is a reliable way to test for SIBO. [00:28:27] Lucy's blog posts on testing for SIBO: What the latest research reveals about SIBO and All about SIBO: Small Intestinal Bacterial Overgrowth. [00:29:40] Culture-based testing methods underestimate the number of bacteria in the small intestine by about a hundredfold; Study: Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?." Neurogastroenterology & Motility 30.11 (2018): e13350. [00:30:53] Orocecal transit time ranges from ten to 220 minutes; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121. [00:32:43] SIBO might not produce enough hydrogen to result in a positive breath test. Sundin, O. H., et al. "Does a glucose‐based hydrogen and methane breath test detect bacterial overgrowth in the jejunum?" Neurogastroenterology & Motility 30.11 (2018): e13350. [00:34:

Kristen Hawkes, PhD is a Distinguished Professor at the University of Utah, where she has taught in the Department of Anthropology for over four decades. She is also a collaborative scientist with the Yerkes National Primate Research Center and has authored over 120 scientific publications. She lectures internationally on our grandmothering life history and menopause as a uniquely human evolutionary advantage. On this podcast, Dr. Hawkes discusses the grandmother hypothesis and the environment that likely propelled human evolution. When savanna youngsters couldn't yet manage to feed themselves, grandmothers were there to help forage, supporting dependent grandchildren as their own fertility was ending. In the meantime, still-fertile females could invest less in each offspring and have more babies sooner. More robust older females could subsidize more descendants, favouring mutations that enhanced postmenopausal longevity. The research of Dr. Hawkes and her colleagues can help us better understand the critical role of intergenerational support, and how modern individualism has caused us to veer off track. Here's the outline of this interview with Kristen Hawkes: [00:01:22] Becoming interested in grandmothering. [00:04:17] James O'Connell, Kim Hill, PhD, Eric L. Charnov. [00:16:00] The economics of the grandmother role. [00:17:10] Chimpanzee babies learn to forage and feed themselves while nursing; Studies: Bădescu, Iulia, et al. "A novel fecal stable isotope approach to determine the timing of age‐related feeding transitions in wild infant chimpanzees." American journal of physical anthropology 162.2 (2017): 285-299; and Bray, Joel, et al. "The development of feeding behavior in wild chimpanzees (Pan troglodytes schweinfurthii)." American journal of physical anthropology 165.1 (2018): 34-46. [00:20:01] Book: Life History Invariants: Some Explorations of Symmetry in Evolutionary Ecology (Oxford Series in Ecology and Evolution), by Eric L. Charnov. [00:22:19] Mathematical biologist Peter Kim. [00:26:33] Why humans are unique amongst primates: Slower development and earlier weaning. [00:31:49] Cognitive neuroscientist Barbara Finlay. [00:34:28] Anthropologist Sarah Hrdy; the cognitive ecology of human babies. [00:36:14] Nancy Howell, demographer for the Harvard Kalahari Project. [00:38:18] Life expectancy statistics based on an average; childhood and infant mortality historically skews results. [00:38:33] Demographic studies of foraging populations; Books: Ache Life History: The Ecology and Demography of a Foraging People (Foundations of Human Behavior) by A. Magdalena Hurtado and Kim Hill; Demography of the Dobe !Kung (Evolutionary Foundations of Human Behavior), by Nancy Howell; Demography and Evolutionary Ecology of Hadza Hunter-Gatherers, by Nicholas Blurton Jones. [00:39:27] Life expectancy data, by country; Study: Oeppen, Jim, and James W. Vaupel. "Broken limits to life expectancy." (2002): 1029-1031. [00:42:36] Estrogen and hormone replacement therapy. [00:44:35] Estrogen is converted from DHEA, DHEAS after menopause. [00:47:17] High testosterone is missing among the Ache of Paraguay; Study: Bribiescas, Richard G. "Testosterone levels among Aché hunter-gatherer men." Human Nature 7.2 (1996): 163-188. [00:48:36] Evaluating menopausal symptoms in different populations; Lynnette Leidy Sievert. [00:52:16] Having a grandmother vastly increases chances that a child will survive. [00:53:51] Female fertility begins to decline in late 20s. [00:54:11] Utah Population Database for Utah demographic information. [00:56:12] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [01:00:07] Cognitive skills: orangutans, chimpanzees and human children; Study: Herrmann, Esther, et al. "Humans have evolved specialized skills of social cognition: The cultural intelligence hypothesis." science 317.5843 (2007): 1360-1366. [01:02:34] The Infant Cognition Center at Yale; Babies prefer individuals who help to one who hinders another; Study: Hamlin, J. Kiley, Karen Wynn, and Paul Bloom. "Social evaluation by preverbal infants." Nature 450.7169 (2007): 557-559. [01:03:51] We're all grownup babies; Book: The Scientist in the Crib: What Early Learning Tells Us About the Mind, by Alison Gopnik. [01:14:40] Books by Barbara Ehrenreich: Natural Causes, Nickel and Dimed: On (Not) Getting By in America, and Bright-Sided: How Positive Thinking Is Undermining America. [01:18:50] Cooperation because of self-domestication; Book: The Goodness Paradox: The Strange Relationship Between Virtue and Violence in Human Evolution; Study: Hare, Brian, Victoria Wobber, and Richard Wrangham. "The self-domestication hypothesis: evolution of bonobo psychology is due to selection against aggression." Animal Behaviour 83.3 (2012): 573-585. [01:19:07] Books: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods; Dognition assessment and analysis

World champion triathlete Lesley Paterson and performance psychologist Simon Marshall, PhD are the forces behind Braveheart Coaching and the authors of The Brave Athlete. I managed to pin them down for an interview after participating in the last event of their 5th annual Braveheart Highland Games Triathlon Camp, recently held in San Diego, California. Their following for this event has been growing in popularity and appeals to athletes from all over the world and of all ability levels. On this podcast, Lesley and Simon give us the insider's view of organizing a weekend training camp for triathletes. They fill us in on their latest creative endeavours, including screenwriting and their new podcast with XTERRA. We also talk about fun and adventuring, and how to prevent rewarding experiences from becoming predictable. Here's the outline of this interview with Lesley Paterson and Simon Marshall: [00:00:00] Previous podcast with Lesley: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums; Previous podcasts with Simon: 1, 2, 3, 4, 5, 6, 7, 8. [00:00:11] Braveheart Highland Games Triathlon Camp. [00:08:07] The investigative health hustle. [00:13:22] Brad Stulberg, author of Peak Performance and The Passion Paradox. [00:15:40] Writing screenplays. [00:20:47] Article: Chinese Researcher Who Created Gene-Edited Babies Sentenced To 3 Years In Prison. [00:21:23] The role of cheating in sport. [00:23:38] Recommended films: Jo Jo Rabbit, Parasite, Leave No Trace. [00:26:02] New podcast projects with XTERRA. [00:29:36] The rise of Tough Mudder and obstacle course racing. [00:29:45] Dr. Mark Falcous at University of Otago in Dunedin, New Zealand; studying the warriorization of sport. [00:31:32] Article: Why Do Rich People Love Endurance Sports? [00:33:01] Article: Kids' Gaming Obsession Isn't Really About the Games. [00:35:21] Paula Reid - adventure psychologist. [00:37:13] The fun scale in adventuring. [00:40:03] Mood change during exercise; Study: Magnan, Renee E., Bethany M. Kwan, and Angela D. Bryan. "Effects of current physical activity on affective response to exercise: Physical and social–cognitive mechanisms." Psychology & health 28.4 (2013): 418-433. [00:41:56] The deficit model of happiness. [00:43:40] Hedonic adaptation. [00:45:35] Preventing hedonic adaptation. [00:47:59] XTERRA Podcast Powered by Braveheart.

Back on the podcast with me this week is sleep expert, Greg Potter, PhD. Through his articles, podcasts and live talks, Greg is helping an international audience understand the critical role sleep plays in health and wellbeing. Most recently, Greg has been studying the impact of circadian rhythm disruption, including sleep duration and meal timing, on the development of common cancers. In this interview, Greg and I discuss Alexey Guzey's scathing critique of Matthew Walker's book, Why We Sleep. We also talk about some of the biological processes affected by sleep restriction, including cognition, immune health, athletic performance, and appetite. Greg shares some of the ways poor sleep is associated with cancer formation, including the damaging effects of sleep restriction on DNA and metabolism. Here's the outline of this interview with Greg Potter: [00:00:09] Greg's 4-part series of articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better; 2. Sleep-maintenance insomnia: how to sleep through the night; 3. Sleep-onset insomnia: how to get to sleep fast; 4. Sleep for athletes: are athletes a different breed? [00:00:28] Greg's previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can't Sleep; Better Sleep for Athletes. [00:01:11] 2020 Metagenics International Congress on Natural Medicine. [00:03:36] Book: Why We Sleep, by Matthew Walker, PhD. [00:03:38] Article: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors, by Alexey Guzey. [00:04:12] Book: Thinking, Fast and Slow by Daniel Kahneman. [00:10:23] Dimensions of sleep; Article: Buysse, Daniel J. "Sleep health: can we define it? Does it matter?." Sleep 37.1 (2014): 9-17. [00:12:34] The transtheoretical model of behavior change. [00:16:34] Stephan Guyenet's Red Pen Reviews. [00:18:40] Chronotypes and the Sentinel Hypothesis. [00:19:39] Are people not sleeping enough? [00:21:56] Sleep duration in the US might be increasing; Study: Basner, Mathias, and David F. Dinges. "Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency?." Sleep 41.4 (2018): zsy012. [00:26:12] People overestimate their sleep duration; Study: Lauderdale, Diane S., et al. "Self-reported and measured sleep duration: how similar are they?." Epidemiology (2008): 838-845. [00:28:29] Insulin sensitivity and testosterone higher after extended sleep; Killick, Roo, et al. "Metabolic and hormonal effects of 'catch‐up'sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction." Clinical endocrinology 83.4 (2015): 498-507. [00:29:00] Plasma IL-6 higher after sleep restriction; Study: Pejovic, Slobodanka, et al. "Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance." American Journal of Physiology-Endocrinology and Metabolism 305.7 (2013): E890-E896. [00:29:25] Better cognitive function with more sleep; Study: Kazem, Yusr MI, et al. "Sleep deficiency is a modifiable risk factor for obesity and cognitive impairment and associated with elevated visfatin." Open access Macedonian journal of medical sciences 3.2 (2015): 315. [00:29:37] Effects of sleep on appetite; Study: Al Khatib, H. K., et al. "The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis." European journal of clinical nutrition 71.5 (2017): 614-624. [00:30:02] Sleep extension and exercise performance; Study: Mah, Cheri D., et al. "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep 34.7 (2011): 943-950. [00:32:45] Assessing current sleep status. [00:33:11] Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:36:14] WHO (five) Well-Being Index; Short Form 12; Short Form 36. [00:38:55] NBT's Health Assessment Questionnaire. [00:39:57] Sleep and all-cause mortality. [00:46:56] Sleep restriction leads to worse performance; Van Dongen, Hans, et al. "The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep 26.2 (2003): 117-126. [00:47:31] Josh Turknett's 4-Quadrant Model; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:48:30] Sleep duration and cancer. [00:49:20] Short sleep duration associated with cancer among asians; long sleep duration associated with colorectal cancer; Study: Chen, Yuheng, et al. "Sleep duration and the risk of cancer: a systematic review and meta-analysis including dose–response relationship." BMC cancer 18.1 (2018): 1149. [00:51:02] Sleep deprivation and DNA damage: Study: Cheung, V., et al. "The effect of sleep deprivation and disruption on DNA damage and health of doctors." Anaesthesia 74.4 (20

When I analyzed the responses to your most significant health challenges, it became clear that one of the top barriers to achieving health goals is consistency. We live in an imperfect world where the wind isn't always at our backs and progress doesn't always match effort. How can we maintain good habits when life is unpredictable, or when the journey doesn't meet our expectations? In this interview, Dr. Simon Marshall, PhD and I talk about some of the ideas and situations that cause us to get derailed when working toward long-term goals. We discuss planning ahead for the inevitable imperfect days, coping with injury, and using behavioural principles to overcome the all-or-nothing mentality that keeps us stuck. If you find this podcast helpful, you'll love Simon's new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health. Here's the outline of this interview with Simon Marshall: [00:01:17] Behavioural consistency, expectations. [00:01:34] Expectancy Theory of Motivation. [00:03:36] Permission to be imperfect. [00:04:32] Catastrophizing. [00:07:00] Cheat days. [00:08:24] Traffic light analogy. [00:13:07] Coping with injury successfully. [00:14:20] Appraisal process. [00:15:42] Investigative health hustle. [00:18:13] Delusion funnel. [00:19:09] Symptom journal. [00:20:40] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. [00:21:03] Performance profile. [00:23:40] Behaviour change when busy. [00:25:36] Biology of motivation; creating momentum. [00:26:29] PowerDot muscle stimulation. [00:26:53] Study: Paillard, Thierry, et al. "Effects of two types of neuromuscular electrical stimulation training on vertical jump performance." The Journal of Strength & Conditioning Research 22.4 (2008): 1273-1278. [00:27:28] Habit stacking. [00:28:40] Essentialism; Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown. [00:30:00] forum.nourishbalancethrive.com.

At NBT, one of the first things our clients do is complete a food diary. This helps us quickly identify any problems with macronutrients, micronutrients, and meal timing. What we've seen over the years is that few people - even those eating a Paleo-type diet - are consuming enough protein. This can have immense consequences on longevity, blood glucose management, and maintaining a healthy weight. In this interview, NBT Scientific Director Megan Hall and I talk about the importance of getting adequate dietary protein. Megan discusses the current recommended daily allowance (RDA) of protein compared to optimal levels needed to support muscle mass and strength as we age. We talk about protein myths and misconceptions and outline protein requirements for specific populations, including athletes and those following weight-loss diets. Here's the outline of this interview with Megan Hall: [00:02:16] Why protein is so important. [00:02:28] Muscle mass and strength as a powerful predictor of longevity; Studies: 1. Rantanen, Taina, et al. "Midlife muscle strength and human longevity up to age 100 years: a 44-year prospective study among a decedent cohort." Age 34.3 (2012): 563-570; 2. Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-55; 3. McLeod, Michael, et al. "Live strong and prosper: the importance of skeletal muscle strength for healthy ageing." Biogerontology 17.3 (2016): 497-510; 4. Burd, Nicholas A., et al. "Dietary protein quantity, quality, and exercise are key to healthy living: a muscle-centric perspective across the lifespan." Frontiers in nutrition 6 (2019): 83. [00:05:30] Glucose disposal. [00:06:22] Maintaining a healthy weight; Protein leverage hypothesis. Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142. [00:07:38] Dr. Ted Naiman; Protein dilution. [00:08:18] Protein recommendations; Current RDA vs. optimal intake. [00:11:02] How protein is prepared matters; Study: Pennings, Bart, et al. "Minced beef is more rapidly digested and absorbed than beef steak, resulting in greater postprandial protein retention in older men." The American journal of clinical nutrition 98.1 (2013): 121-128. [00:13:00] Fasting and protein restriction could be detrimental for older population. [00:13:43] Protein needs for athletes. [00:15:06] Protein needs for individuals following weight loss/calorie deficit diets. [00:16:02] Ideal timing for protein intake. [00:16:25] Protein spread evenly throughout the day is ideal; Study: Areta, José L., et al. "Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis." The Journal of physiology 591.9 (2013): 2319-2331. [00:16:46] Leucine threshold; 3 grams is required to stimulate mTOR. [00:17:56] Myths about protein consumption. [00:18:28] Effect of protein on kidneys; high BUN blood marker. [00:19:42] Effects of high protein diets on bone health. [00:20:31] Myth that mTOR stimulation is bad. Study by Valter Longo: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417. [00:22:50] Book: The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, by Justin Sonnenberg and Erica Sonnenberg. [00:24:25] Myth: Animal protein is bad for the environment. [00:24:36] Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:24:59] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD. [00:26:00] Myth: BCAAs are necessary. [00:26:34] Myth: Too much protein will kick you out of ketosis; Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'. [00:29:31] Myth: the body can only use 20-25g of protein at a time; Study: Schoenfeld, Brad Jon, and Alan Albert Aragon. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15.1 (2018): 1-6. [00:31:20] What we often see with our NBT clients. [00:33:12] How Megan and Chris gets their protein throughout the day. [00:36:05] Keeping quick protein around and ready to go. [00:36:43] High vs. low quality protein; plant protein vs. animal protein. [00:41:00] Arsenic in baby food made from rice; Report: What's in my baby's food? [00:42:49] Resistance exercise as a critical part of healthy aging. [00:44:29] Podcast: How to Get Motivated, with Simon Marshall, PhD. [00:46:18] Eat the protein first for glucose regulation and appetite control; Study: Nesti, Lorenzo, Alessandro Mengozzi, and Domenico Tricò. "Impact of nutrient type and sequence on glucose tolerance: physiological insights and therapeutic implica

I've got Performance Psychologist Simon Marshall, PhD. with me today to talk about motivation. Our analysis of thousands of responses to the most significant health challenges you've been facing suggests that this is a crucial factor for many people. You know what you want to do, and you're well aware of why you want to do it. So why does your motivation fall apart when it's time to get up early from a warm bed or when you're offered that glass of wine you know you shouldn't have? In this interview, Simon explains why forming new habits can be so difficult, and what you can do instead to adopt behaviours that support your health goals. This show is full of actionable steps you can take - simple strategies to arrange your environment, adjust your routine, and plan ahead for challenging moments. If you find this podcast helpful you'll love Simon's new training course, Nudge Tactics for Health Coaching where he teaches the new behavioural science on how people make decisions about their health. Here's the outline of this interview with Simon Marshall: [00:02:53] Motivation vs. commitment. [00:04:47] Motivational contagion. [00:05:41] There is no try, only do. [00:07:39] Counting; limited channel capacity. [00:09:41] Sleeping in running gear. [00:10:40] Strengthening relationship between intention and action; implementation intentions. [00:12:31] Creating habits. [00:12:43] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg. [00:13:14] Trigger, routine, reward. [00:16:31] Substituting the routine. [00:17:23] Manipulating the trigger (stimulus control). [00:19:30] The function of habits. [00:21:40] Habit stacking. [00:23:09] Start small. [00:23:54] Expectancy theory; Victor Vroom, PhD. [00:25:00] Instrumentality. [00:25:43] Goal disengagement: knowing when to quit. [00:29:59] Habit prioritization strategy; planning ahead. [00:33:55] Accountability challenges; forum.nourishbalancethrive.com. [00:34:20] Social conformity as motivation. [00:36:23] Loser avoidance bias. [00:38:04] forum.nourishbalancethrive.com.

Dr. James A. Estes, PhD is a researcher, author, and professor of Ecology & Evolutionary Biology at the University of California, Santa Cruz. For the past 50 years, he has been studying the ecology of coastal marine communities and keystone species. He has authored nearly 200 scientific publications with a primary focus on sea otters and their impact on surrounding sea life. He currently oversees research projects in the Aleutian Islands, central California, the Channel Islands, and New Zealand. In this interview, Dr. Estes describes the massive ecological shift that can be observed when reducing the numbers of a single critical species. He shares the moment he recognized the cascading effects resulting from diminished sea otter populations in the Aleutian Islands, which then spurred decades of research. He also discusses the effect humans have had on the balance of the Earth's ecosystems with industries including the fur trade, whaling and agriculture. Here's the outline of this interview with James Estes: [00:00:25] Dr. Estes: background and interest in ecology. [00:06:31] Bob Paine; Aleutian Islands. [00:13:27] 1960 paper: Hairston, Nelson G., Frederick E. Smith, and Lawrence B. Slobodkin. "Community structure, population control, and competition." The american naturalist 94.879 (1960): 421-425. [00:15:54] Book: Serendipity: An Ecologist's Quest to Understand Nature, by James A. Estes. [00:16:24] Starfish experiments; The Serengeti Rules documentary on PBS Nature and the BBC. [00:24:35] Bob Paine's foundational paper (1966): Paine, Robert T. "Food web complexity and species diversity." The American Naturalist 100.910 (1966): 65-75. [00:27:00] James' 1974 paper: Estes, James A., and John F. Palmisano. "Sea otters: their role in structuring nearshore communities." Science 185.4156 (1974): 1058-1060. [00:31:48] Otters become victim to Killer Whales; Study: Estes, James A., et al. "Killer whale predation on sea otters linking oceanic and nearshore ecosystems." science 282.5388 (1998): 473-476. [00:36:45] Megafaunal collapse hypothesis leading to the trophic cascade. [00:37:40] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [00:39:38] Study on whaling industry: Springer, Alan M., et al. "Sequential megafaunal collapse in the North Pacific Ocean: An ongoing legacy of industrial whaling?." Proceedings of the National Academy of Sciences 100.21 (2003): 12223-12228. [00:45:31] Tony Sinclair; The invasion of rinderpest into East Africa. [00:47:52] Book: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, by Sean B. Carroll. [00:48:14] Effects on the ecosystem when wildebeests repopulated. [00:50:35] Bison in Yellowstone and their impact on their environment; Study: Geremia, Chris, et al. "Migrating bison engineer the green wave." Proceedings of the National Academy of Sciences 116.51 (2019): 25707-25713. [00:56:31] Chris Wilmers, Terrie Williams at UC-Santa Cruz; Puma Project. [00:58:19] Short version of the documentary: Some Animals Are More Equal than Others: Keystone Species and Trophic Cascades (20 min). [01:00:00] Curiosity Stream.

In this interview, Performance Psychologist Simon Marshall, PhD is with me to discuss one of the most common obstacles to meeting health and fitness goals - time management. For most of us, our days are filled with work and family obligations, leaving just a few precious unscheduled minutes at the end of the day. It can seem nearly impossible to carve out the time needed for meditating, exercising, or cooking healthy meals at home. There are biological reasons we find it harder to follow through with our good intentions as the day goes on. Fortunately, there are simple things that can be done to build better habits and strengthen our commitments. If you're struggling to make it all work, Simon offers solutions for assessing your time-management problem and freeing up the time you need. Here's the outline of this interview with Simon Marshall: [00:02:50] The underlying struggle. [00:03:56] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:05:30] Motivation and commitment to change. [00:06:32] Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown. [00:10:44] Substituting rather than adding. [00:11:08] Self-determination. [00:12:03] Sleep. [00:14:45] Setting boundaries. [00:17:05] The willpower bank account. [00:17:53] Do harder things earlier in the day. [00:20:29] Early time-restricted eating; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Dr. Satchin Panda. [00:21:34] Habits; changing the environment. [00:23:20] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:26:43] Chronic sleep deficit. [00:27:00] When you can't sleep. [00:27:10] Inappropriate light exposure, not enough light during the day; Podcast: Why Your Diet Isn't Working: Sleep and Circadian Rhythm. [00:29:35] forum.nourishbalancethrive.com. [00:30:37] Track how you spend your time. [00:31:55] Scheduling breaks. [00:34:06] Why people resist time-use diaries. [00:34:52] Book:Getting Things Done: The Art of Stress-Free Productivity, by David Allen. [00:35:17] Reactivity bias. [00:36:06] Ecological momentary assessment (EMA). [00:39:22] Reduce things vying for your attention. [00:40:00] OneTab Chrome Extension. [00:41:06] Inbox Zero. [00:41:53] inbox.google.com. [00:44:12] Email suicide. [00:46:10] Batching. [00:47:37] Decision fatigue. [00:52:55] Accountability challenges. [00:54:14] forum.nourishbalancethrive.com.

Recently we've had remarkable guests on the podcast highlighting areas of evolutionary mismatch. It's clear our society has disconnected from real food and good sleep, but we've also detoured from what's optimal in how we congregate, educate, and support one another. We've divided ourselves into nuclear families, often leaving our children in the care of strangers so we can go to a job we don't care about, in order to earn money to pay for our segregated lifestyle. Social isolation has become so common we barely realize the madness of it - until we need help and find that there's no one nearby. In this interview, I'm joined by my wife, food scientist Julie Kelly to talk about how our society could benefit from a cohousing model, transcending the current paradigm that leaves parents exhausted and young adults unable to afford housing. We discuss our own living situation and that of neighbours and friends, many of whom could benefit from living with others to share resources and skills. We're in the contemplation stage of actually doing something about this, and would love to hear from you about experiences you've had - good or bad! - with cohousing or communal living. Here's the outline of this interview with Julie Kelly: [00:00:34] Podcast: Civilized to Death: Are We Really Making Progress? with Christopher Ryan. [00:01:07] Stephanie Welch podcasts 1. Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision (she discusses the concept of nuclear family at the 55:13 minute mark), 2. The Need for Tribal Living in a Modern World, focusing more exclusively on cohousing. [00:03:07] Whole 30. [00:03:52] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:05:08] Book: Lifespan: Why We Age―and Why We Don't Have To by David A. Sinclair, PhD. [00:05:46] STEM-Talk Podcast: Episode 98: Steven Austad talks about aging and preserving human health. [00:05:46] Blue zone fraud; Study: Newman, Saul Justin. "Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans." bioRxiv (2019): 704080. [00:06:22] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:07:08] Alloparents. [00:13:00] Attachment theory. [00:26:42] Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:30:59] Book: Delivering Happiness: A Path to Profits, Passion, and Purpose, by Tony Hsieh. [00:33:40] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:36:00] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:37:31] Strategies and tactics of cohousing. [00:39:45] Contact me if you have experience with cohousing: [email protected]. [00:42:30] Patreon; Forum thread on cohousing. [00:42:48] Cohousing resources: Why Denmark dominates the World Happiness Report rankings year after year; Pocket Neighborhoods; The New Generation of Self-Created Utopias; My working cohousing Google doc. [00:43:15] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick. [00:47:19] Starcity. [00:49:56] Grandmother hypothesis. [00:54:05] Cooperative breeding. [00:58:07] Book: Mindset: The New Psychology of Success by Carol Dweck. [00:58:12] Book: Radical candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [01:01:08] Book: Chop Wood Carry Water: How to Fall in Love with the Process of Becoming Great, by Joshua Medcalf. [01:01:39] Podcast: Ketones for Performance, Cognition, and Cardiovascular Health, with Brianna Stubbs, PhD. [01:03:18] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:06:05] Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD.

Strength and conditioning coach James Cerbie is the founder of Rebel Performance and host of the podcast by the same name. He's on a mission to forge a new breed of athlete while giving that athlete a tribe and a competitive outlet. What's amazing is not just that he and a squad of other experts are developing a training library and launching competitions, but that they're doing it all online. Only those interested in becoming complete freak athletes need apply. In this interview, James and I talk about his remote coaching model, and how he manages to create a sense of community amongst athletes living great distances apart. He discusses his 6 pillars of athletic performance (strength, hypertrophy, power, endurance, movement IQ, and fusion) and how his team of experts deliver results in these areas. He also shares his no-nonsense nutrition recommendations and talks about how Crossfit measures up to his approach. Here's the outline of this interview with James Cerbie: [00:00:57] Zac Cupples; Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance. [00:01:46] Physical Therapist and coach Bill Hartman. [00:02:30] Background in health and performance. [00:06:29] 6 pillars of athletic performance. [00:09:16] Ben House, PhD. Podcasts: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica (2/6/19); How to Manage Testosterone and Estrogen in Athletes (1/21/18). [00:12:48] Postural Restoration Institute (PRI). [00:12:54] Mike T Nelson; Podcasts: CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? (11/1/19); How to Assess an Athlete: The Best Principles, Methods, and Devices to Use (7/19/18); The Importance of Strength Training for Endurance Athletes (3/2/17); High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… (12/30/16). [00:15:22] Pat Davidson, PhD. [00:21:55] Academia vs business. [00:26:55] Rebel Performance. [00:29:33] Comparison to Crossfit. [00:31:28] Incorporating community and competition into training. [00:36:42] Christopher Ryan, PhD. Podcast: Civilized to Death: Are We Really Making Progress? [00:37:28] Remote coaching model. [00:41:43] Nutrition recommendations. [00:48:22] In person meet-ups. [00:49:38] The Top Strength Project, run by Steve Tripp. [00:50:41] Rebel Performance Radio. [00:54:49] Physiological need for stressors. [00:56:26] Doug Hilbert from Virta; Podcasts with Doug: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium '18 Recap. [00:56:26] Study on biological age: Lehallier, Benoit, et al. "Undulating changes in human plasma proteome profiles across the lifespan." Nature Medicine 25.12 (2019): 1843-1850. [01:05:55] Compete at train.rebel-performance.com; Silverback Training Project.

At the root of our obstacles to better health, and indeed a cause of many health problems is stress. It's not hard to find advice for coping with stress - many people will recommend meditation or yoga, and these are a great place to start. But what you might not know is that managing stress for the long term is a challenge that is best met with a balance of two specific approaches. In this podcast Performance Psychologist Dr. Simon Marshall, PhD. describes the two best strategies for managing the stress of life, along with a simple way to determine which one you've been relying on (often to the exclusion of the other). We also discuss some of the most common social stressors and ways for you to detach from stressful thoughts and feelings. Sign up for the 2020 Braveheart Highland Games in San Diego, CA. Here's the outline of this interview with Simon Marshall: [00:02:19] Many dimensions to health. [00:03:02] Headspace. [00:04:13] Book: Man's Search for Meaning, by Viktor Frankl. [00:06:35] Stressor vs stress response. [00:07:22] Task-focused coping. [00:09:04] Emotion-focused coping. [00:13:47] Wherever you go, there you are. [00:16:25] Limits of emotion-focused coping. [00:17:50] Gaining new skills. [00:18:53] Progressive muscle relaxation. [00:21:18] Audit tasks and emotions: identify your strategies. [00:22:13] Book: The Subtle Art of Not Giving a Fuck: A Counterintuitive Approach to Living a Good Life, by Mark Manson. [00:23:45] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:24:02] Acceptance and Commitment Therapy (ACT). [00:27:07] Diffusion, detachment. [00:30:58] Detachment strategies. [00:33:38] Exercise dependence. [00:34:50] Social stressors; social comparison. [00:39:52] Strava. [00:41:28] Zwift. [00:43:35] Moderation vs. abstinence. [00:44:50] Summary. [00:45:49] forum.nourishbalancethrive.com for audit examples.

Sleep researcher, writer and international speaker Greg Potter, PhD is with us once again to continue our conversation about improving your sleep. In my last interview with Greg, we discussed practical steps to take when sleep eludes you, as well as preventing sleep problems in the first place. We've circled back around today to take a closer look at some of the most promising interventions for insomnia as well as special considerations for athletes with regard to sleep. In this interview, Greg describes Sleep Restriction Therapy and Intensive Sleep Retraining in detail, two approaches to fixing insomnia that sound counterintuitive at first but which can pay off quickly with more restful sleep. Greg talks about mindfulness and meditation, sharing tips for using these practices to reduce insomnia and overall stress. We also discuss sleep considerations specific to athletes, including sleep timing, training load, and travel. Here's the outline of this interview with Greg Potter: [00:03:35] Documentary: Who Killed the Neanderthals? [00:04:35] Greg's last podcast with us: What to Do When You Can't Sleep (11/22/19); Previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19). [00:05:11] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [00:05:44] Sleep restriction therapy. [00:10:18] Sleepio. [00:10:42] Intensive Sleep Retraining (ISR). [00:12:18] ISR Study: ISR Study: Harris, Jodie, et al. "Intensive sleep retraining treatment for chronic primary insomnia: a preliminary investigation." Journal of sleep research 16.3 (2007): 276-284. [00:13:18] Thim smart ring device. [00:16:52] Coursera. [00:17:24] Josh Turknett, MD on Patreon for ukelele lessons. [00:18:23] Mindfulness and meditation. [00:23:26] Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman. [00:23:25] Book: Wherever You Go There You Are, by Jon Kabat-Zinn. [00:23:41] Insight timer. [00:23:56] Sam Harris' Waking Up app. [00:26:28] Marko Lepik; Website: EQversity. [00:27:17] Books by Russ Harris: The Happiness Trap and The Confidence Gap. [00:27:42] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer. [00:29:27] Try the bull's eye (page 3) and/or the Life Compass (page 5) exercise(s) in this resource by Russ Harris. [00:29:54] Matthew Walker. [00:32:12] Sleep considerations for athletes. [00:34:33] Shifting sleep timing. [00:36:10] Phase-response curve for exercise; Study: Youngstedt, Shawn D., Jeffrey A. Elliott, and Daniel F. Kripke. "Human circadian phase–response curves for exercise." The Journal of physiology 597.8 (2019): 2253-2268. [00:38:47] Training load. [00:39:00] Overreaching in athletes and worsened sleep; Study: Hausswirth, Christophe, et al. "Evidence of disturbed sleep and increased illness in overreached endurance athletes." Medicine and science in sports and exercise (2014). [00:40:47] Relative Energy Deficiency in Sport (REDS); podcast with Nicky Keay: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S). [00:44:31] Intensity of training and its effect on circadian rhythm. [00:48:33] Obstructive sleep apnea. [00:49:42] Concussion. [00:50:34] The effect of travel on sleep. [00:51:33] Jet lag strategies: diet, light exposure, melatonin supplementation; Jet Lag Rooster. [01:00:24] Find Greg on Instagram, Twitter and LinkedIn. [01:01:33] Greg's recent speaking events: Greg's recent speaking events: 2019 Health Optimization Summit (London), Biohacking Conference Moskow, Wellness & Biohacking Conference 2019 in Guadalajara, Biohacker Summit (Helsinki).

Researcher and elite athlete Brianna Stubbs is back on the podcast today, checking in before her recent Ironman competition in Santa Cruz, California. Since we last talked with Brianna she's left HVMN and joined the Buck Institute for Research on Aging as Lead Translational Scientist. There she'll be studying ketone biology and collaborating on some of the best research being conducted today with the mission of living better, longer. In this interview, Brianna and I talk about some of the latest studies on ketone metabolism, which continues to show promise for athletic performance, cognition, and cardiovascular health. She also notes where the research in this area is lacking and even contradictory. Brianna also shares her personal strategy for dosing the ketone monoester she helped bring to the marketplace. Here's the outline of this interview with Brianna Stubbs: [00:00:00] Brianna's previous podcasts: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs, The D-BHB Ketone Monoester Is Here, Women in Science: Bridging the Gender Gap, and The Latest Research on Exogenous Ketones and Other Performance Enhancers. [00:02:00] Racing Ironman. [00:05:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:06:57] Dosing the ketone ester during the triathlon. [00:09:55] Ketone ester as a tool to to evaluate perception of exercise; Study: Faull, Olivia Kate, et al. "Beyond RPE: The perception of exercise under normal and ketotic conditions." Frontiers in physiology 10 (2019): 229. [00:11:09] Lead Translational Scientist at the Buck Institute for Research on Aging. [00:13:01] Dale Bredesen, MD; Eric Verdin, MD. [00:13:36] Review on ketone metabolism: Newman, John C., and Eric Verdin. "Ketone bodies as signaling metabolites." Trends in Endocrinology & Metabolism 25.1 (2014): 42-52. [00:14:56] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD [00:18:07] STEM-Talk Podcast: Episode 92 with Megan Roberts and Episode 94 with John Newman. [00:19:27] β-Hydroxybutyrate (BHB), as an endogenous histone deacetylase inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:21:42] HVMN. [00:22:59] Epigenetic effects of ketones. [00:27:27] BHB can affect vascular senescence; Study: Han, Young-min, et al. "β-Hydroxybutyrate prevents vascular senescence through hnRNP A1-mediated upregulation of Oct4." Molecular cell 71.6 (2018): 1064-1078. [00:30:24] BHB inactivates the NLRP3 inflammasome; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263. [00:31:02] BHB protects against muscle protein wasting; Study: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867. [00:32:11] Increased inflammatory response with ketone ester; Study: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research (2019): 1801171. [00:35:52] Ketogenic diet and exogenous ketones reduce epileptiform spikes associated with Alzheimer's: Newman, John C., et al. "Ketogenic diet or BHB improves epileptiform spikes, memory, survival in Alzheimer's model." bioRxiv (2017): 136226. [00:36:51] Kenneth Ford, PhD.; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford [00:37:57] Cardiovascular effects of ketone infusions in humans; Studies: 1. Nielsen, Roni, et al. "Cardiovascular effects of treatment with the ketone body 3-hydroxybutyrate in chronic heart failure patients." Circulation 139.18 (2019): 2129-2141. 2. Gormsen, Lars C., et al. "Ketone Body Infusion With 3‐Hydroxybutyrate Reduces Myocardial Glucose Uptake and Increases Blood Flow in Humans: A Positron Emission Tomography Study." Journal of the American Heart Association 6.3 (2017): e005066. [00:38:06] Ketone infusions in a paced model of cardiac failure in dogs. Study: Horton, Julie L., et al. "The failing heart utilizes 3-hydroxybutyrate as a metabolic stress defense." JCI insight 4.4 (2019). [00:43:05] Ketogenic diet and gut health. [00:44:31] Exogenous ketones affect stem cell regeneration and differentiation; Study: Cheng, Chia-Wei, et al. "Ketone Body Signaling Mediates Intestinal Stem Cell Homeostasis and Adaptation to Diet." Cell 178.5 (2019): 1115-1131. (We don't have access to the Supplementary Methods, which contain Brianna's favorite molecule!) [00:46:02] Performance enhancing effects of lactate/propionate: Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate

Anastassia Laskey is a consultant living in Atlanta, and she's been a member of NBT's Elite Performance Program for the past 3 years. Since then she's overcome health challenges that were significantly affecting her quality of life, including numerous gut infections, food sensitivities and fatigue. On this podcast, Anastassia talks with NBT coach and Scientific Director Megan Roberts about her healing journey from a state of severe illness to one in which she's gained control over her well-being. She shares about her decision to go overseas for faecal microbiota transplantation (FMT), and the impact this procedure had on her recovery. She also discusses the habit-forming strategies and lifestyle changes she implemented to maintain her improved state of health. Here's the outline of this interview with Anastassia Laskey: [00:00:31] Why Ana came to Nourish Balance Thrive. [00:03:32] Diet changes. [00:03:45] Book: The Primal Blueprint, by Mark Sisson. [00:04:11] Clostridium difficile (C-diff). [00:06:30] Fecal Microbiota Transplantation (FMT). [00:07:48] Taymount Clinic. [00:09:17] Improvement with FMT. [00:12:20] H. pylori, Small Intestinal Bacterial Overgrowth (SIBO). [00:13:32] Current diet. [00:14:57] Getting enough protein. [00:16:47] Tips for getting more protein: Wild Planet Sardines with lemon; European bacon, Chudabeef beef jerky. [00:19:18] Learning to eat intuitively. [00:21:03] Healthy at Every Size and Intuitive Eating; "body neutrality". [00:22:58] The effect of emotional stress on health. [00:26:21] Creating habits and making them stick. [00:30:36] Physical activity without a gym. [00:32:08] Community Supported Agriculture (CSA) or farm box subscription; Fresh Harvest. [00:34:05] Important levers: sleep; reducing environmental stressors, reducing sugar. [00:37:37] "Cured" vs. maintaining new lifestyle habits. [00:42:34] The value of accountability.

Ashley Mason, PhD., Licensed Clinical Psychologist and Assistant Professor of Psychiatry at UCSF, is back on the podcast this week. Ashley is an expert in Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that helps people overcome the underlying causes of sleep problems. She's passionate about her clinical work with small groups, and there's clearly a demand for her services - her schedule is booked for the next 8 months. In this interview, Ashley shares her step-by-step formula for helping her patients fix their sleep. She describes some lesser-known strategies that help re-establish restful sleep patterns, including sleep restriction, scheduled worry time, and identifying cognitive distortions. She also talks about the pitfalls people encounter when recovering from insomnia, and how to avoid them. Please consider supporting Ashley's work. Here's the outline of this interview with Ashley Mason: [00:00:13] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:02:15] Dr. Kirk Parsley; Podcasts: How to Get Perfect Sleep with Dr. Kirk Parsley, MD (2016), and Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:03:22] Book: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain, by Colleen Carney, PhD. and Rachel Manber, PhD. [00:03:35] Dick Bootzin. [00:05:03] Cognitive Behavior Therapy for Insomnia (CBT-I). [00:06:43] Treatment process. [00:09:05] 5 weekly group sessions, sleep diary. [00:12:26] Bed is for sleep and sex only. [00:17:17] Sleep restriction. [00:19:03] Cognitive tools for dealing with anxiety and worry. [00:19:32] Scheduling worry time. [00:20:15] Book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, by Dennis Greenberger, PhD., and Christine A Padesky, PhD. [00:20:32] How to worry effectively. [00:22:10] Behavioral activation. [00:23:20] Identifying disempowering thoughts. [00:24:52] Acceptance and Commitment Therapy (ACT); Russ Harris books: The Happiness Trap and The Confidence Gap. [00:25:44] Cognitive distortions and troublesome thoughts. [00:38:30] Bob Newhart's "Stop It" video. [00:38:40] New York Times article on how to use sunglasses when traveling: Yes, Your Sleep Schedule is Making You Sick. [00:38:45] Jet Lag Rooster; Podcast: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:40:00] Stimulus control. [00:48:12] Cal Newport; podcast: How to Live Well in a High Tech World. [00:50:42] Bill Lagakos on Patreon. [00:52:00] Pitfalls people encounter when recovering from insomnia. [00:54:33] Variations in Melatonin bottle contents; Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [01:00:39] Wall Street Journal Article: Is It Healthy to Sleep in a Hammock?; Study: Kompotis, Konstantinos, et al. "Rocking promotes sleep in mice through rhythmic stimulation of the vestibular system." Current Biology 29.3 (2019): 392-401. [01:02:11] Article: [The American College of Physicians] Recommends CBTI as Initial Treatment for Chronic Insomnia. [01:02:40] Dr. Josh Turknett's 4-quadrant model (Go to minute 21:20 for a visual of the 4-quadrant model.); Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [01:06:20] Sleepio app. [01:07:41] UCSF Sea Lab. Ashley's sleep clinic and her current research. [01:08:16] Contact Ashley to support her work. Listen to Ashley's previous NBT podcasts: Paleo Psychology with Ashley Mason PhD (2014) and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems (2019).

Christopher Ryan, PhD. is an author, speaker, and podcast host, as well as an excellent storyteller. With his New York Times best-selling book, Sex at Dawn, he became known for challenging the standard cultural narratives around sex and social organization. His new book, Civilized to Death, questions whether civilization has been a net benefit to our species. On his podcast Tangentially Speaking, Chris welcomes a mix of unconventional guests including famous comics, bank robbers, drug smugglers, porn stars, and rattlesnake experts. In this interview, Chris offers a challenging perspective on how humans have strayed from egalitarian tribal living, instead adopting customs that don't match our biological drives and social needs. He focuses on the disruptive role of agriculture in human history, marking that as the period during which we veered off course. Chris also shares humorous and touching stories from interviews and travels in his van, Scarlett Jovansson. Here's the outline of this interview with Christopher Ryan: [00:00:17] Tangentially Speaking podcast: Interview with Bruce Parry. [00:00:49] Film from Bruce Parry: Tawai: A Voice from the Forest. [00:01:01] 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. [00:02:50] Book: The Red Queen by Matt Ridley. [00:03:03] Book: Civilized to Death: The Price of Progress, by Christopher Ryan. [00:04:50] Spain to lead the world in life expectancy. Study: Foreman, Kyle J., et al. "Forecasting life expectancy, years of life lost, and all-cause and cause-specific mortality for 250 causes of death: reference and alternative scenarios for 2016–40 for 195 countries and territories." The Lancet 392.10159 (2018): 2052-2090. [00:11:37] Show: Tribe, hosted by Bruce Parry. [00:11:52] Film: Cannibals and Crampons, with Bruce Parry and Mark Anstice. [00:14:26] Book: Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships, by Christopher Ryan and Cacilda Jethá. [00:18:28] Sarah Hrdy, author of books on alloparenting. [00:20:37] Article: Sex at Dusk by David Barash. [00:23:30] Agriculture as the catalyst for a profound revolution in the way human beings organize themselves. [00:27:27] Book: Against the Grain: A Deep History of the Earliest States, by James C. Scott. [00:29:08] Thomas Malthus and Thomas Hobbes. [00:44:17] Anthropologist Nurit Bird-David. [00:46:43] Critics of Chris's position on cultural evolution: Matt Ridley, Steven Pinker, Richard Dawkins, David Buss, Helen Fisher. [00:55:39] Book: Opening Up: A Guide To Creating and Sustaining Open Relationships, by Tristan Taormino. [00:58:09] Dan Savage. [01:02:50] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:07:28] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. [01:09:59] Think globally, act locally. [01:18:14] Kenneth Ford, Director of the Institute for Human and Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [01:22:35] Tangentially Speaking podcast. Get a T-shirt. [01:27:03] Podcast with the woman who took ayahuasca: Mandy. [01:30:27] Podcast with rattlesnake expert: John Porter. [01:30:46] Jeff Leach. [01:37:19] See more of Chris at his website and his TED talk.

Mickey Trescott, NTP is a Nutritional Therapy Practitioner, blogger, author, and advocate for those taking recovery from autoimmune disease into their own hands. Mickey has a special place in my heart because her first book was the resource that my wife, Julie, used to help me recover my own health. She's now written a second book, The Nutrient-Dense Kitchen, emphasizing the healing aspects of the highly nutritious foods available within the Autoimmune Protocol (AIP) template. In this interview, Mickey and I discuss her journey to finally being diagnosed with Hashimoto's and celiac diseases, and the lifestyle factors that may have contributed to her illness. She discusses some of the pitfalls encountered by people following AIP, and the clinical trials being done to empirically validate AIP as a treatment for autoimmune disease. Here's the outline of this interview with Mickey Trescott: [00:00:10] Nutrient density, defined. [00:01:13] Book: The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness, by Mickey Trescott. [00:02:00] Autoimmune Protocol; Mickey's website: Autoimmune Wellness. [00:02:20] Journey to diagnoses of Hashimoto's and Celiac. [00:06:42] Veganism and vegetarianism; nutrient deficiencies. [00:09:27] Which autoimmune conditions respond best to AIP? [00:12:13] Why AIP works. [00:15:32] Book: The Nutrient-Dense Kitchen: 125 Autoimmune Paleo Recipes for Deep Healing and Vibrant Health. [00:16:13] Common mistakes within the AIP community. [00:19:12] Recipe: Bacon Beef Liver Pâté with Rosemary and Thyme. [00:23:10] Studies showing efficacy of AIP using Angie Alt's program: Abbott, Robert D., Adam Sadowski, and Angela G. Alt. "Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto's Thyroiditis." (2019) and Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for inflammatory bowel disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:23:35] Angie Alt's group health coaching program: SAD to AIP in 6. [00:25:25] Seeds Journal; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:26:11] Gretchen Rubin's Four Tendencies. [00:28:20] Loser avoidance bias; Fitness startup that failed due to avoidance bias. [00:29:48] Cal Newport; Podcast: How to Live Well in a High Tech World. [00:30:25] Groups for in-person AIP meetups - Find Your AIP Community. [00:33:08] Learning to cook. [00:36:52] Cultured Caveman in Portland, OR. [00:37:36] Reintroducing food on AIP. [00:43:04] Eating at restaurants. [00:45:43] Getting glutened; Gluten-free Ground Breaker beer. [00:48:35] Blog: Gluten in Beer: Test Results of Gluten Levels in Beer. [00:54:06] Eczema-psoriasis study (enrollment has ended since this podcast was recorded). [00:55:09] Rob Abbott, MD. Podcast: How to Treat Hashimoto's using the Autoimmune Protocol.

Sleep researcher Greg Potter, PhD, is back on the podcast today with practical help for those suffering from insomnia. Greg's research at the University of Leeds on sleep, diet, and metabolic health captured the attention of both scientific and mainstream news outlets on several continents. He is currently an international public speaker, science writer, and consultant, focusing in particular on circadian rhythms, exercise, nutrition, sleep and stress. In this podcast, Greg talks about different types of insomnia, and how chronic sleep difficulties create barriers to personal safety and health for 10-15% of adults at any given time. He discusses the best things to do when you're lying in bed, unpleasantly awake. He also talks about routines and tools for preventing sleep disruption in the first place. Here's the outline of this interview with Greg Potter: [00:02:21] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [00:02:37] Acute vs chronic insomnia. [00:07:00] Effects of genes on sleep needs. [00:07:55] Keneth Wright Jr. camping studies: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:08:38] Tracking sleep data - wearables, diaries; online diary at thebettersleepproject.com. [00:11:30] Re-establishing association between bed and sleep. [00:11:51] Ashley Mason, PhD. Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:12:56] Therapeutic sleep restriction. [00:15:29] 20-minute rule. [00:18:33] Things to do when you can't sleep: Meditation, progressive muscle relaxation, visualization, music therapy. [00:23:05] Paradoxical intention; Book: Man's Search for Meaning, by Viktor Frankl. [00:24:54] Books: Homo Deus and Sapiens, by Yuval Noah Harari. [00:25:38] Metabolic dysregulation as possible cause of sleep disruption. [00:29:09] Early dinner associated with better appetite regulation; Study: Ravussin, Eric, et al. "Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans." Obesity 27.8 (2019): 1244-1254. [00:31:13] Considerations when buying a mattress: comfort, durability, and support. [00:33:31] ChiliPad; Ooler Sleep System. [00:35:52] BRYTE bed. [00:37:51] Paper: Hekler, Eric B., et al. "Why we need a small data paradigm." BMC medicine 17.1 (2019): 1-9. [00:39:20] Hammocks [00:42:54] Rich Roll and Paul Saladino on The Minimalists Podcast: Minimalist Diets. [00:45:45] Managing ambient temperature for optimal sleep. [00:48:54] Raising skin temperature before bed. [00:50:15] Pre-bed skin temperature raising activities and sleep; Meta-analysis: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews (2019). [00:54:03] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Digital Minimalism; Cal's blog. [00:57:29] Find Greg on Twitter and Instagram, @gdmpotter. [00:58:44] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick, MD. [01:01:07] Greg's previous NBT podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19)

Tim Harsch is the CEO and Co-Founder of Owler, a business insights company based in San Mateo, California. He's a lifelong athlete, having played soccer, lacrosse and rugby in his younger years and more recently competing in triathlons. He also has type 1 diabetes (T1D), diagnosed at the relatively late age of 17. We've had the pleasure of working with Tim over the past year as a member of our Elite Performance Program. On this podcast, Tim talks about the tools he uses to manage his diabetes, including a low-carb diet and a continuous glucose monitor. He also discusses the benefits he's found in working with the NBT team, including weight loss, strength gains, and improved sleep and stress management. He describes the dietary changes that have helped him the most over the last year and his best advice for others living with T1D. Here's the outline of this interview with Tim Harsch: [00:00:32] Cal Newport; Book: Digital Minimalism: Choosing a Focused Life in a Noisy World; Podcast: How to Live Well in a High Tech World. [00:01:13] Owler. [00:04:02] Y Combinator. [00:07:31] Coping with stress; Stress audit. [00:09:18] Sleep, exercise, eating, drinking, stress management (SEEDS) method; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:10:31] SEEDS Journal. [00:10:43] Diagnosed with Type 1 diabetes (T1D) at age 17. [00:17:46] Continuous Glucose Monitor (CGM). [00:19:44] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively. [00:22:43] Previous podcasts featuring guests with T1D: 1. How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Keith Runyan, MD; 2. NBT People: Will Catterson. [00:23:46] Managing carbohydrates with T1D. [00:24:59] Autoimmune Protocol (AIP). [00:27:22] Reasons for rejecting the insulin pump. [00:30:37] Dexcom G6 CGM. [00:31:35] Factors affecting insulin sensitivity. [00:32:56] NBT's Head of Strength and Conditioning, Zach Moore, CSCS; Podcast: Overcoming Adversity and Strength Coaching, with Zach Moore. [00:35:03] Building a strength-based exercise regimen. [00:36:30] Bro Research Radio - podcast of Ben House, PhD. Ben's appearances on NBT's podcast: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:39:09] NBT Coach Clay Higgins; Podcast: NBT People: Clay Higgins. [00:40:50] Fixing the gut: Ditching the bulletproof coffee, avoiding dairy. [00:48:48] Type 1 Diabetes group on Facebook. [00:48:49] Diabetes resources: diaTribe; Book: Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me, by Adam Brown. [00:49:21] Find Tim on LinkedIn, at Owler, or contact him by email.

Daniel Cortez is a Primal Health and Movement Coach, Wim Hof Master Instructor, and Psychedelic Integration Specialist. After tirelessly seeking answers to overcome his own 15-year health struggle, he now guides others along the same path. From his home in Cusco, Peru, he coaches and leads retreats using the power of breath, movement, cold, and plant medicines. On this podcast, Daniel shares his personal story of chronic pain and cognitive dysfunction, and the events surrounding his whole-body transformation. He discusses the power of evolutionary science, modern psychology, and ancestral wisdom for restoring health, and describes how psychedelic plants play a critical role in healing. Here's the outline of this interview with Daniel Cortez: [00:01:14] Daniel's health journey. [00:03:48] Wim Hof. [00:04:04] Chris Kresser. [00:04:15] CIRS Chronic Inflammatory Response Syndrome; Ritchie Shoemaker, MD. [00:04:56] Buck Institute for Research on Aging; Dale Bredesen, MD. [00:06:03] Cholestyramine for mold; Podcast: NBT People: Mark Alexander. [00:06:31] Mycometrics testing. [00:10:34] Lucy Mailing; Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:10:46] Dr. Michael Rose; Interview on Dan Pardi's podcast: Is the Paleo Diet Good or Bad for Aging? Podcast with Professor Michael Rose. [00:11:23] Trader Joe's Paleo. [00:13:18] Bruce Parry's documentary on the Matis. [00:17:10] Psychedelics for altered states. [00:19:27] Microdosing LSD increases neuroticism; Study: Polito, Vince, and Richard J. Stevenson. "A systematic study of microdosing psychedelics." PloS one 14.2 (2019): e0211023. [00:19:45] Researcher James Fadiman; Interview on the Tim Ferriss podcast; Book: The Psychedelic Explorer's Guide. [00:21:08] Jessica Bertram. [00:23:04] Book: Keep the River on Your Right, by Tobias Schneebaum. [00:24:07] Ayahuasca. [00:27:30] Plants and animals are indistinguishable by some criteria; Diana Rodgers, RD interviews Andrew Smith on the Sustainable Dish Podcast. [00:31:08] Books by Russ Harris: The Happiness Trap and The Confidence Gap, plus his training courses. [00:39:38] Stephanie Welch; Podcast: The Need for Tribal Living in a Modern World. [00:44:12] Mircea Eliade. [00:45:00] Separation from the identity of having an illness. [00:48:35] Sam Harris; Waking Up app. [00:50:36] San Pedro cactus. [00:54:25] Movement coach Ido Portal; Book: The Sports Gene, by David Epstein. [00:55:31] John Ratey, MD; neuroplasticity through movement. [00:56:14] A Book of Five Rings, by Miyamoto Musashi. [00:59:14] Book: 12 Rules for Life: An Antidote to Chaos, by Jordan Peterson. [01:04:00] Are psychedelics necessary? [01:05:10] Carl Jung; Collective unconscious. [01:17:32] Ben House, PhD; Flo Retreat Center; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [01:23:06] Find Daniel on his website, Facebook and Instagram.

At the 2019 Ancestral Health Symposium, I managed to catch up with metabolism and fitness expert Mike T. Nelson, PhD. Mike was there presenting on a subject that many in the health space find both intriguing and confusing: cannabinoids and CBD. Really, who amongst us hasn't wondered if using CBD will get us in hot water at the next work-related drug screening? And is it even legal? On this podcast, Mike demystifies the terms bantered about when it comes to the cannabis plant. What exactly is the difference between hemp, THC, and CBD anyway? He cuts through the marketing hype and talks about the specific health conditions that respond best to cannabidiol (CBD). He also shares exactly how he uses it to prevent brain injury during extreme sports. Here's the outline of this interview with Mike T. Nelson: [00:00:11] Mike's Ancestral Health Symposium 2019 talk: Mike Nelson - CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? - AHS19. [00:02:30] Charlotte's Web cannabidiol (CBD). [00:03:33] FDA warning letters to CBD companies. [00:03:43] Mislabeled CBD products (low CBD, high THC); Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3. [00:04:06] Getting terms straight: Cannabis, hemp, CBD, THC, marijuana, and others. [00:04:30] Cannabis found in 2700 year old grave in ancient China. Study: Russo, Ethan B., et al. "Phytochemical and genetic analyses of ancient cannabis from Central Asia." Journal of experimental botany 59.15 (2008): 4171-4182. [00:09:40] Leonhart Fuchs cultivated cannabis sativa in 1542. [00:09:52] Difficulty in differentiating between Sativa, Indica, and hybrid strains; Study: Schwabe, Anna L., and Mitchell E. McGlaughlin. "Genetic tools weed out misconceptions of strain reliability in Cannabis sativa: Implications for a budding industry." Journal of Cannabis Research 1.1 (2019): 3. [00:13:20] Entourage effect; Study: Ben-Shabat, Shimon, et al. "An entourage effect: inactive endogenous fatty acid glycerol esters enhance 2-arachidonoyl-glycerol cannabinoid activity." European journal of pharmacology 353.1 (1998): 23-31. [00:15:36] THC use associated with survival after traumatic brain injury (TBI); Nguyen, Brian M., et al. "Effect of marijuana use on outcomes in traumatic brain injury." The American Surgeon 80.10 (2014): 979-983. [00:16:48] Animal studies support the use of cannabinoids for TBI: Maroon, Joseph, and Jeff Bost. "Review of the neurological benefits of phytocannabinoids." Surgical neurology international 9 (2018). [00:17:55] CBD has a cerebroprotective effect; Study: Khaksar, Sepideh, and Mohammad Reza Bigdeli. "Intra-cerebral cannabidiol infusion-induced neuroprotection is partly associated with the TNF-α/TNFR1/NF-кB pathway in transient focal cerebral ischaemia." Brain injury 31.13-14 (2017): 1932-1943. [00:19:11] Mike's pre-kiteboarding supplement regimen; Cerebroprotective effects of creatine; Study: Sullivan, Patrick G., et al. "Dietary supplement creatine protects against traumatic brain injury." Annals of neurology 48.5 (2000): 723-729. [00:21:46] Pros and cons of CBD use. Safety: 1. Ahmed, Amir IA, et al. "Safety and pharmacokinetics of oral delta-9-tetrahydrocannabinol in healthy older subjects: a randomized controlled trial." European Neuropsychopharmacology 24.9 (2014): 1475-1482; 2. van den Elsen, Geke AH, et al. "Efficacy and safety of medical cannabinoids in older subjects: a systematic review." Ageing research reviews 14 (2014): 56-64. [00:23:36] Cost of 300mg of Charlotte's Web CBD Oil per day = $7.50/day. [00:25:06] Rescuing energy metabolism in the brain; Podcast: The Latest Research on Exogenous Ketones and Other Performance Enhancers, with Brianna Stubbs, PhD. [00:29:08] Effects of cannabidiol on cortisol; Study: Zuardi, A. W., F. S. Guimaraes, and A. C. Moreira. "Effect of cannabidiol on plasma prolactin, growth hormone and cortisol in human volunteers." Brazilian journal of medical and biological research= Revista brasileira de pesquisas medicas e biologicas 26.2 (1993): 213-217. [00:31:19] CBD and sleep; Review of clinical trials: Kuhathasan, Nirushi, et al. "The use of cannabinoids for sleep: A critical review on clinical trials." Experimental and clinical psychopharmacology (2019). [00:33:04] Top 3 potential uses for CBD: Sleep, head trauma, pain. [00:35:10] THC and CBD for pain. [00:37:01] Grasshopper for vaping tools. [00:37:28] CBD oils. [00:38:03] Vaping less harmful than cigarettes; Studies: 1. McNeill, Ann, et al. "Evidence review of e-cigarettes and heated tobacco products 2018." A report commissioned by Public Health England. London: Public Health England 6 (2018), 2. Walele, Tanvir, et al. "Evaluation of the safety profile of an electronic vapour product used for two years by smokers in a real-life setting." Regulatory toxicology and pharmacology 92 (2018): 226-238. [00:40:30] CBD in beverages. [00:42:26] Will CBD get you buste

Kirk Parsley, MD, inventor of Sleep Remedy, has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare's expert on Sleep Medicine. A retired Navy SEAL, he is currently a performance consultant, helping others to achieve the highest quality of life possible while realizing their health, performance, and longevity goals. In this interview, Greg Potter, PhD talks with Dr. Parsley about the critical role sleep plays in cognitive, emotional, and physical health. They discuss the best supplements to help with sleep and some good reasons to avoid pharmaceutical sleeping pills. "Doc" Parsley shares why he recently reformulated Sleep Remedy to be even more effective, not just for falling asleep but also staying asleep at night. Here's the outline of this interview with Kirk Parsley: [00:00:08] Greg Potter's previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and Morning Larks and Night Owls: the Biology of Chronotypes. [00:00:28] Doc Parsley's previous podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:01:30] Book: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top, by Kirk Parsley. [00:02:25] Sleep and the endocrine system. [00:02:44] Karen R. Kelly, PhD; Research with Navy SEALs. [00:05:36] Who should take supplements to improve sleep. [00:10:06] History behind Sleep Remedy; the rationale for changing the formulation. [00:20:21] Over the counter Melatonin can vary range from -83% to +478% of the labeled content. Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [00:30:54] High doses of melatonin, chronically, could decrease receptor density. [00:33:15] Sleep maintenance insomnia; Circadin (time release melatonin). [00:33:36] Who benefits from Sleep Remedy? [00:33:55] Sleeping pill use associated with earlier death; Study: Kripke, Daniel F. "Hypnotic drug risks of mortality, infection, depression, and cancer: but lack of benefit." F1000Research 5 (2016). [00:34:30] The World Health Organization: Shift work is a type 2A carcinogen. [00:36:53] Robb Wolf's risk assessment program in Reno, NV: Part 1, Part 2. [00:38:53] Phosphatidylserine decreases adrenal hormones during intensive exercises; Studies: 1. Monteleone, Palmiero, et al. "Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men." European Journal of Clinical Pharmacology 42.4 (1992): 385-388. 2. Starks, Michael A., et al. "The effects of phosphatidylserine on endocrine response to moderate intensity exercise." Journal of the International Society of Sports Nutrition 5.1 (2008): 11. [00:43:40] Using Sleep Remedy during jet lag. [00:46:56] Jet Lag Rooster; Dr. Simon Marshall, PhD. [00:50:28] Magnesium: involvement in regulating sleep and wakefulness. [00:51:25] Magtein (magnesium L-threonate). [00:53:50] L-theanine and GABA. [00:58:00] Tracking sleep; Oura Ring, Whoop strap, Garmin watches. [01:00:01] Blood testing to measure effects of improved sleep. [01:01:12] Lumosity for neurocognitive testing. [01:01:44] Sleep deprivation reduces Emotional Quotient (EQ); Studies: Van Der Helm, Els, Ninad Gujar, and Matthew P. Walker. "Sleep deprivation impairs the accurate recognition of human emotions." Sleep 33.3 (2010): 335-342; 2. Nota, Jacob A., and Meredith E. Coles. "Shorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking." Journal of behavior therapy and experimental psychiatry 58 (2018): 114-122; 3. Killgore, William DS, et al. "Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills." Sleep medicine 9.5 (2008): 517-526. [01:03:02] Sleep deprivations causes contagious social withdrawal and loneliness; Study: Simon, Eti Ben, and Matthew P. Walker. "Sleep loss causes social withdrawal and loneliness." Nature communications 9.1 (2018): 3146. [01:03:30] Effects of sleep deprivation on couples: Troxel, Wendy M. "It's more than sex: Exploring the dyadic nature of sleep and implications for health." Psychosomatic medicine 72.6 (2010): 578. [01:04:38] Start School Later: organization advocating for later school start times for adolescents. Many studies indicating teens aren't getting enough sleep. [01:06:37] Kirk's TEDx Talk: America's biggest problem | Kirk Parsley | TEDxReno. [01:06:52] Peptides. Epitalon synthetic peptide. [01:16:00] Sleep enhancing tips. [01:20:50] Bed rocking improves deep sleep and memory; Study: Perrault, Aurore A., et al. "Whole-night continuous rocking entrains spontaneous neural oscillations with benefits for sleep and memory." Current Biology 29.3 (2019): 402-411. [01:22:

Our resident neurologist and banjo afficionado Josh Turknett, MD is back on the podcast with me to talk about the premise behind his Ancestral Health Symposium 2019 talk, How to Win at Angry Birds. It's a paradigm for how best to approach health and performance and has far-reaching implications that will help you simplify efforts to optimise your health. In this interview, Josh talks about his 4-quadrant model, a detector for finding a signal in the health noise. In an age where specialization and technology have become the norm and the next health trend is around the corner, it's easy for the big picture to be obscured. Josh offers a model for prioritising interventions that will give you the greatest benefit with the least disruption. Here's the outline of this interview with Josh Turknett: [00:00:44] Josh's 2019 AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm. [00:00:57] Few significant advances in medical therapeutics. [00:04:05] The parable of Angry Birds: Team Game Level vs. Team Source Code. [00:09:35] Four-quadrant model. (Here's my version of Josh's talk - go to minute 11:34 for a visual of the 4-quadrant model.) [00:12:49] First quadrant: Game-level supportive interventions (e.g., sleep, diet). [00:14:09] Second quadrant: Game-level interventions that are exploitative or disruptive (extreme heat/cold, HIIT, mindfulness). [00:15:16] Third quadrant: Source code level interventions that are supportive in nature (e.g., taking a supplement to correct a deficiency). [00:16:45] Fourth quadrant - Source-code level interventions that are disruptive (e.g., pharmaceuticals). [00:25:52] Learning to play anything: feedback loop. [00:27:19] Malcolm Kendrick podcasts: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:28:43] Book: First Life: Discovering the Connections between Stars, Cells, and How Life Began, by David W. Deamer. [00:31:40] Dale Bredesen. [00:31:53] Book: The Four Tendencies, by Gretchen Rubin. [00:32:36] The Intelligence Unshackled Podcast. [00:34:44] First Do No Harm approach to education. [00:35:34] Josh's on Patreon; elitecognition.com. [00:36:38] The Migraine Miracle website; Josh's previous podcast appearance: The Migraine Miracle.

Stacy D'Andre, MD is a board-certified internal medicine specialist and oncologist who sees patients at Sutter Health in Northern California. She is also a Principal Investigator for National Cancer Institute-sponsored oncology group clinical trials and studies supported by the Sutter Institute for Medical Research. She has authored numerous publications, book chapters, and abstracts on emerging treatment options for gynecologic and GI cancers. She has also been an NBT client for the last two years. In this interview, Stacy and I talk about her recent switch to an integrative medicine approach to cancer treatment. She describes some of the progressive cancer therapies she uses in her practice, including lifestyle change, cannabis, and turkey tail mushrooms. She also shares several case studies in which integrative treatment strategies made the difference for her patients. Here's the outline of this interview with Stacy D'Andre: [00:00:53] Background as an ice skater. [00:06:06] Health problems: Keto diet, thyroid problems. [00:10:00] Gut problems. [00:10:23] Book: Essentialism: The Disciplined Pursuit of Less, by Greg KcKeown. [00:10:43] The Institute for Functional Medicine (IFM). [00:15:00] Book: Payoff: The Hidden Logic that Shapes Our Motivations, by Dan Ariely. [00:18:05] Answers to, "Why do you think you got cancer?" [00:19:19] Sutter Health. [00:20:05] People with high fiber diet 5x more likely to respond to immunotherapy, while those taking probiotics do worse: Study: Spencer, Christine N., et al. "The gut microbiome (GM) and immunotherapy response are influenced by host lifestyle factors." (2019): 2838-2838. [00:24:02] Calm; Headspace. [00:24:49] Dealing with stress at the source vs at the target. [00:27:03] Cannabis; Marinol. [00:28:05] Synthetic vs natural cannabis. [00:29:21] Chemovar profile ("strain" of cannabis) is critical for treating specific types of cancer. Study: Russo, Ethan Budd. "The Case for the Entourage Effect and Conventional Breeding of Clinical Cannabis: No "Strain," No Gain." Frontiers in plant science 9 (2018): 1969. [00:29:50] Cannabinoids effective in glioblastoma multiforme; Study: Twelves, Chris, et al. "A two-part safety and exploratory efficacy randomized double-blind, placebo-controlled study of a 1: 1 ratio of the cannabinoids cannabidiol and delta-9-tetrahydrocannabinol (CBD: THC) plus dose-intense temozolomide in patients with recurrent glioblastoma multiforme (GBM)." (2017): 2046-2046. [00:31:29] Epidiolex, a high-CBD strain for the treatment of seizures in childhood epilepsy. [00:34:22] THC vs. Cannabidiol (CBD). [00:35:13] Terpenes - some are sedating, some are activating. [00:35:34] Pinene - activating. [00:36:41] Case study #1 - male with metastatic pancreatic cancer. [00:38:43] Patient #1 - Slides (graph is on page 23). [00:39:36] Metformin; HumanOS podcast: Does Metformin Block the Health Benefits of Exercise? Podcast with Ben Miller. [00:40:28] Turkey Tail mushrooms improve natural killer cell function. Study: Torkelson, Carolyn J., et al. "Phase 1 clinical trial of Trametes versicolor in women with breast cancer." ISRN oncology 2012 (2012). [00:41:04] Real Mushrooms. [00:42:03] Book: Radical Remission: Surviving Cancer Against All Odds, by Kelly A. Turner, PhD. [00:42:25] Meaning vs purpose. [00:43:22] Book: The Power of Now, by Eckhart Tolle. [00:44:23] Case study #2: Female with triple-negative breast cancer. [00:45:36] Elevated bilirubin: Gilbert's syndrome; nutritional treatments. [00:47:51] Hormetea. [00:49:00] Case study #3: female with breast cancer. [00:51:04] Case study #4: 75-year old female with breast cancer. [00:51:59] Neuropathy and high B6; CBD for peripheral neuropathy. [00:54:26] Methylmalonic Acid (MMA) test to assess for B12 deficiency. [00:55:13] Case study #5: 59-year old female with recurrent uterine cancer. [00:59:15] Anti-cancer properties of green tea and curcumin. [01:02:08] Preventing cancer: diet, water, exercise, manage stress, sleep. [01:02:57] Contaminants in drinking water as a contributor to cancer. Study: Evans, Sydney, Chris Campbell, and Olga V. Naidenko. "Cumulative risk analysis of carcinogenic contaminants in United States drinking water." Heliyon 5.9 (2019): e02314. [01:03:31] Book: Why Zebras Don't Get Ulcers, by Robert Sapolsky. [01:04:39] Integrative medicine training courses for doctors: IFM, Andrew Weil Center for Integrative Medicine, American Academy of Anti-Aging Medicine (A4M). [01:05:49] Working within the existing health system. [01:10:43] Work with Stacy at Sutter Health. [01:11:48] Find a doctor: Society for Integrative Oncology; IFM practitioner database. [01:12:56] Upcoming speaking engagements: (email Stacy for evites): Integrative Oncology - Sacramento (10/19/19) Intro to Medical Cannabis - Nevada City (11/14/19) "Mini Med School" series - Mills Peninsula (2/13/20)

Brian Sanders is the filmmaker behind the documentary, Food Lies, and the host of the Peak Human Podcast. Brian's background is in mechanical engineering and technology, and he's driven to help others reverse chronic disease using ancestral health and wellness principles. Brian has recently partnered with a physician as a health coach and is building technology to help people communicate with their doctors, track their health, and implement a healthy diet. In this podcast, Brian and I talk about his film, which touts the benefits of a nutrient-dense whole food diet and debunks myths about eating meat and saturated fat. We discuss the many aspects of his ancestral-health outreach, including his Nose to Tail farm that ships 100% grass-fed meat and the SAPIEN diet plan he makes freely available to everyone. Here's the outline of this interview with Brian Sanders: [00:00:19] Documentary: Food Lies (still being crowdfunded). [00:00:28] Brian's background; family health problems. [00:02:17] Mark Sisson. [00:03:21] Documentary: What the Health. [00:03:55] Food in Hawaii. [00:05:48] Weston A Price. [00:11:03] Veganism in LA. [00:12:48] Vinnie Tortorich; FAT: A Documentary. [00:15:26] Carnivore vs vegan as a business model. [00:16:45] SAPIEN Diet. [00:20:38] Denise Minger; Kitavans, Tsimane in Bolivia. [00:24:30] Calories do matter. [00:26:35] Ted Naiman. [00:26:59] Amber O'Hearn; Podcast: A Carnivore Diet for Physical and Mental Health. [00:27:09] Bioavailability of zinc from oysters when eating corn tortillas and beans: Solomons, Noel W., et al. "Studies on the bioavailability of zinc in man. II. Absorption of zinc from organic and inorganic sources." Journal of laboratory and clinical medicine (1979). [00:31:35] Paul Saladino. [00:32:15] Book: The Good Gut: Taking Control of your Weight, Your mood, and Your Long-Term Health, by Justin Sonnenburg. [00:32:49] Gary Taubes. [00:33:07] Bill Lagakos on animal fibre. Podcast with Bill: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:34:59] Top priority: Get yourself fat adapted. [00:36:54] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:41:00] Dr. Gary Shlifer. [00:41:25] Virta Health. [00:42:48] Nose to Tail; US Wellness Meats. [00:44:48] Dr. Frank Mitloehner. [00:45:29] Diana Rodgers, RD, Sacred Cow film; Podcast with Diana Rodgers: Kale vs Cow: The Case for Better Meat. [00:45:45] Savory Institute; Robb Wolf on sustainable meat farming. [00:45:55] Book: War on Carbs, by Mark Bell. [00:48:45] Peak Human Podcast guests: Prof. Tim Noakes, Jeff Volek, Mark Sisson, Paul Saladino. USDA scientist Dr. David Klurfeld.

Nick Pineault is an investigative health journalist specializing in electromagnetic fields (EMFs) and their effects on human health. His mission is to spread awareness about the potential dangers of wireless technologies and work with industry and governments to find safe solutions. He has recently authored a book called The Non-Tinfoil Guide to EMFs and has developed a training course for health professionals and optimisers on how to dramatically reduce exposure and symptoms related to EMF radiation. In this interview, Nick gives practical advice for mitigating exposure to EMFs without giving up the convenience of electronic devices. He shares simple adjustments you can make to keep EMFs from interfering with your sleep and your health and recommends specific tools and devices for managing, measuring and blocking unwanted radiation. Be sure to download this episode and put your device on Airplane Mode while you listen! Here's the outline of this interview with Nick Pineault: [00:00:12] Nick's book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology; Training course: Electrosmog RX: The EMF Health Solution. [00:00:18] Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:00:33] Electromagnetic Fields (EMF): Definition and controversy. [00:04:52] Dr. Dietrich Klinghardt, MD, PhD, Dr. Dan Pompa, Dr. Zach Bush, MD. [00:06:52] Dr. Martin Pall, PhD; Dr. Paul Héroux, PhD. [00:08:04] Dr. Magda Havas, PhD. Dr. Joel Moskowitz, PhD. [00:08:45] The EMF Scientist Appeal to the United Nations, Bioinitiative 2012: A Rationale for Biologically-based Exposure Standards for Low-Intensity Electromagnetic Radiation. [00:09:19] EMF-Portal. [00:09:51] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) (4/16/18) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:12:55] Faraday cage. [00:14:26] Nick's interview with Pawel Wypychowski. [00:15:56] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:19:31] 5th generation cellular network technology (5G). [00:24:36] 6G Wireless Summit '19 in Finland. [00:27:14] US Senator Richard Blumenthal raises concerns on 5G health risks. [00:30:09] Article: Radiation concerns halt Brussels 5G development, for now. [00:30:52] Simon Marshall, PhD on SEEDS; Podcast: Nudge Tactics for Performance and Health. [00:31:48] Studies on EMF and melatonin: Touitou, Yvan, and Brahim Selmaoui. "The effects of extremely low-frequency magnetic fields on melatonin and cortisol, two marker rhythms of the circadian system." Dialogues in clinical neuroscience 14.4 (2012): 381. [00:34:35] Geovital consultants. [00:34:56] EMF effects on electroencephalogram (EEG) and Heart Rate Variability (HRV): 1. Gjoneska, Biljana, et al. "Brain Topography of Emf-Induced Eeg-Changes in Restful Wakefulness: Tracing Current Effects, Targeting Future Prospects." prilozi 36.3 (2015): 103-112; 2. McNamee, David Andrew, et al. "A literature review: the cardiovascular effects of exposure to extremely low frequency electromagnetic fields." International Archives of Occupational and Environmental Health 82.8 (2009): 919-933. [00:38:26] Mitigating risk while streaming music and podcasts. [00:39:17] Effects of using Bluetooth. [00:44:22] Professor Dariusz Leszczynski's blog. [00:48:15] Grounding your computer using 3-pin power cord. [00:49:14] Create distance between you and your device. Roost stand. [00:51:01] Managing your wifi; Ethernet. [00:53:49] WaveCage. [00:54:54] EMF Meters. [00:56:09] Video: How To: Detect & Eliminate Hotel Room EMFs (+ why a router under the bed is bad news). [00:59:33] A good meter for beginners: ENV RD-10 [01:00:30] Shielded Healing - Brian Hoyer. [01:02:26] Nick's YouTube channel. [01:04:30] Summary of practical steps. [01:05:35] Putting wifi on a Christmas light timer. [01:08:13] Nick's website.

Lucy Mailing is an MD/PhD student at the University of Illinois. She recently completed her PhD in Nutritional Sciences and continues to perform research on the impact of diet and exercise on the gut microbiome in states of health and disease. She has authored several peer-reviewed journal articles related to the microbiome and health and was recently named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition. Lucy has also been a staff research associate for the Kresser Institute for four years and writes about evidence-based gut health on her blog. She plans to begin medical school at the University of Illinois in 2020 after a year dedicated to writing and the launch of a gut-related startup. In this podcast, Lucy discusses the most promising trends and research in gut health. She talks about the best and worst ways to test for GI problems and the effects of exercise intensity and diet change on the gut microbiota. She also challenges the notion that ketogenic and high-fat diets are bad for the gut, and explains why your SIBO breath test results might be inaccurate. Lucy is a fine example of one of the many wonderful experts who have shaped NBT into what it is today—an online clinic helping athletes and likeminded people overcome chronic health complaints and improve performance. If you're an athlete and you've been listening to the podcast for a while and you're still struggling with your gut health, feel free to come to the front page where you'll find a button to book a free starter session. During the session, we'll take a look at your history and share how we'd work with you. We now have a variety of billing options, one of which will make sense for you. Here's the outline of this interview with Lucy Mailing: [00:00:21] Ancestral Health Symposium; Lucy's presentation slides; Look for the video from Lucy's 2019 presentations to be posted on the AHS YouTube channel in the upcoming months. [00:01:17] Becoming interested in the microbiome. [00:03:01] Working with Chris Kresser; ADAPT Health Coach Training. [00:07:49] Why the focus on the microbiome? [00:08:25] Transplanted human microbiome into sterile mice, mice take on phenotype of donor; Study: Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host's metabolism." Molecular psychiatry 21.6 (2016): 786. [00:09:30] What does a healthy microbiome look like? [00:13:09] Viome; metatranscriptomics. [00:14:37] 16S testing; uBiome. [00:15:06] Proteobacteria as a red flag that colonic epithelial cells are starving for energy. Study: Hughes, Elizabeth R., et al. "Microbial respiration and formate oxidation as metabolic signatures of inflammation-associated dysbiosis." Cell host & microbe 21.2 (2017): 208-219. [00:16:24] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [00:17:29] Butyrate; Is supplementing a good idea? Tesseract, ProButyrate. [00:21:17] Dietary recommendations: Microbiota accessible carbohydrates (term from Justin Sonnenberg). [00:22:37] Preliminary evidence that reduced carbohydrate diet may be beneficial for people with inflammatory bowel disease; Study: Suskind, David L., et al. "Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease." Journal of clinical gastroenterology 52.2 (2018): 155. 00:23:42] Carnivore diet. [00:25:01] Dr. Michael Mosley; Robb Wolf. [00:27:59] Fecal microbiota transplant (FMT) from ketogenic mice; Study: Olson, Christine A., et al. "The gut microbiota mediates the anti-seizure effects of the ketogenic diet." Cell 173.7 (2018): 1728-1741. [00:29:54] Autologous FMT restores the ecosystem after antibiotics: Study: Taur, Ying, et al. "Reconstitution of the gut microbiota of antibiotic-treated patients by autologous fecal microbiota transplant." Science translational medicine 10.460 (2018): eaap9489. [00:31:17] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:33:35] Taymount Clinic for FMT. [00:34:11] Recent FDA report on risks of infection related to FMT. [00:34:49] Doctor's Data stool testing; PCR sequence-based testing. [00:35:40] Culture vs PCR. [00:39:27] Diagnostic Solutions GI-MAP as a PCR DNA stool test. [00:41:04] Metagenomics; Onegevity, Sun Genomics, DayTwo. [00:42:37] Small Intestinal Bowel Overgrowth (SIBO) breath testing; Mark Pimentel, MD. [00:42:57] Dr. Bryan Walsh. [00:43:33] Lucy's blog posts on SIBO breath testing: All about SIBO: Small Intestinal Bacterial Overgrowth, and What the latest research reveals about SIBO. [00:43:41] A positive breath test may not be due to SIBO; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestina

Ancestral health advocate and pioneer of Evolutionary Feminism Stephanie Welch is back on the podcast today. We met up at the Ancestral Health Symposium in San Diego, California in August where she gave a talk on gender-segregated housing as an alternative to the traditional nuclear family. Stephanie is dedicated to exploring the boundaries of relationships and sexuality, and she makes a compelling case for a living arrangement most of us have never considered. In this podcast, Stephanie identifies the time in history that humans abandoned tribal living and gravitated to segregated nuclear families and sexual monogamy. She talks about the many ways this change has been a detriment to society, resulting in families and relationships lacking in social support and other basic human needs. She also offers solutions for re-establishing aspects of tribal living in a modern world. Here's the outline of this interview with Stephanie Welch: [00:00:50] Stephanie's previous podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision. [00:02:09] Josh Turknett; Intelligence Unshackled Podcast. If you're going to intervene, you better have a good reason to do it. [00:04:35] Books: Sex at Dawn by Christopher Ryan, et al.; Civilized to Death, by Christopher Ryan; Sex at Dusk, by Lynn Saxon. [00:06:14] Ancestral Health Symposium videos - look for 2019 presentations to be posted in the next several months. [00:06:24] Differences in male and female reproductive strategies. [00:07:56] The need for a robust system of caretakers. [00:09:41] Bruce Parry, documentary filmmaker, visits modern hunter-gatherers. [00:10:21] The nuclear family vs. the tribe as a reproductive unit. [00:12:56] Agriculture as a catalyst to dividing the tribe into nuclear family houses and sexual monogamy. [00:15:40] Book: Against the grain, by James C. Scott. [00:21:13] The things a domestic environment should provide: health, social relationships, growth. [00:22:34] Julian Abel on NBT podcast: Building Compassionate Communities to Improve Public Health, and Michael Ruscio's podcast: The Importance of Community Interventions in Healthcare. [00:27:59] The problem with living with a romantic partner. [00:36:43] Challenging the convention of monogamy. [00:41:30] Cal Newport; Podcast: How to Live Well in a High Tech World. [00:43:06] Steps to take to move in this new direction. [00:50:13] Our recent podcast with Malcolm Kendrick: A Statin Nation: Damaging Millions in a Brave New Post-health World. His first podcast with us in 2018: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:52:00] What about gay people? An evolutionary perspective. [00:54:49] Robert Epstein on STEM-Talk, the Epstein Sexual Orientation Inventory (ESOI). [01:01:33] Find Stephanie: Recivilized Woman; Twitter; Paleo Fx; Future Frontiers; Physicians for Ancestral Health.

Scottish doctor, writer, speaker, and outspoken cholesterol sceptic Malcolm Kendrick is back on the podcast this week. He continues to challenge the widespread use of statin medications, despite being targeted personally and professionally by those opposing his message. Since we last talked he has authored a new book, A Statin Nation: Damaging Millions in a Brave New Post-health World, elucidating his position against mainstream medicine's rampant cholesterol-lowering tactics. On this podcast, Dr. Kendrick describes in detail exactly what he believes drives the process of cardiovascular disease, informed from 35 years of research on the subject. He explains specifically why cholesterol has been misunderstood, and how medicine got it wrong. We discuss corruption in medical research and the money supporting the status quo, and Dr. Kendrick shares some of the best ways to avoid heart disease (which have little to do with diet!). Here's the outline of this interview with Malcolm Kendrick: [00:00:07] Our first podcast with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:00:30] Book: A Statin Nation: Damaging Millions in a Brave New Post-health World, by Dr. Malcolm Kendrick. His previous two books: Doctoring Data and The Cholesterol Con. [00:02:00] Causes vs processes. [00:03:40] History behind his journey and questioning authority. [00:07:30] Articles written by Elspeth Smith. [00:09:00] Karl Rokitansky's paper discussing an alternative way of looking at CVD: A manual of pathological anatomy, Vol. 4. Day GE, trans. London: Sydenham Society, 1852:261; in print here. [00:09:06] Rudolf Virchow, researcher who pointed to cholesterol in artery walls. [00:10:55] Researcher Nikolai N. Anichkov: fed rabbits a high-cholesterol diet and cholesterol appeared in their arteries (sort of). [00:12:07] Ancel Keys; blaming saturated fat. [00:14:11] France - highest saturated fat consumption, lowest rate of CVD. Georgia - lowest sat fat consumption, highest rate of CVD. See graph, here. [00:15:16] International Network of Cholesterol Skeptics (THINCS). Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:16:50] Pleiotropic effects of statins. [00:17:29] Movie: 12 Angry Men (1957). [00:20:30] Robert Ross - response to injury hypothesis; Study: Ross, Russell, John Glomset, and Laurence Harker. "Response to injury and atherogenesis." The American journal of pathology 86.3 (1977): 675. [00:20:40] TV show: Stranger Things. [00:22:31] Infectious disease hypothesis. [00:22:52] Analogy of rust in the paint of a car; Sickle Cell Disease as an example. [00:27:12] 14-year old boy with Sickle Cell and atherosclerosis; Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18. [00:28:57] Endothelial progenitor cells, produced in the bone marrow, discovered in 1997. [00:29:31] Pig study of endothelial turnover: Caplan, Bernard A., and Colin J. Schwartz. "Increased endothelial cell turnover in areas of in vivo Evans Blue uptake in the pig aorta." Atherosclerosis 17.3 (1973): 401-417. [00:31:48] Vitamin C's role in maintaining collagen and blood vessels. [00:33:08] Lp(a) molecules - patching cracks in the artery walls. [00:33:42] Depriving guinea pigs of vitamin C caused atherosclerosis; Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106. [00:34:24] Linus Pauling - said CVD was caused by chronic low-level vitamin C deficiency. [00:35:53] What else damages endothelial cells? Many things, including smoking, air pollution, high blood sugar, Kawasaki disease, sepsis/infection. [00:41:19] Glycocalyx; Nitric oxide. [00:43:30] Health benefits of sun exposure. [00:44:26] Biomechanical stress (blood pressure) - atherosclerosis in arteries but not in veins. [00:47:57] Things that interfere with repair: steroids, vascular endothelial growth factor (VEGF) inhibitors. [00:55:00] The effects of stress on the cardiovascular system. [00:57:55] Red blood cells are what brings cholesterol into blood clots. [00:58:59] Cholesterol crystals in atherosclerotic plaques come from red blood cells. Study: Kolodgie, Frank D., et al. "Intraplaque hemorrhage and progression of coronary atheroma." New England Journal of Medicine 349.24 (2003): 2316-2325. [01:00:55] Very low-density lipoproteins (VLDLs) are procoagulant; High-density lipoprotein (HDL) is anticoagulant. [01:03:46] Familial hypercholesterolemia (FH); Factor VIII. [01:08:15] Cholesterol-lowering pharmaceuticals; Repatha. In the clinical trial, the total number of cardiovascular deaths was greater in the Repatha group than the placebo group. Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular

Sam Feltham is the Director of the Public Health Collaboration in the UK, a nonprofit organization dedicated to improving the quality of public health education. The PHC coordinates campaigns and produces evidence-based reports for improving pressing health issues, such as obesity and diabetes, which are on the rise in the UK and worldwide. I met up with Sam at the Real Food Rocks Festival in July, a family event coordinated by the PHC to bring people together with music, fun, and of course, real food. In this podcast, Sam and I discuss the current initiatives being pursued by the Public Health Collaboration, including training and deploying a nationwide team of volunteer ambassadors to inform and implement healthier decisions at a local level. We discuss some of the obstacles encountered in educating the public, and Sam shares some of his long-term goals for a healthier future. Here's the outline of this interview with Sam Feltham: [00:00:09] Real Food Rocks Festival. [00:02:25] The Public Health Collaboration (PHC). [00:03:24] PHC Advisory Board members: Dr. David Unwin and Dr. Jen Unwin, Dr. Trudi Deakin. [00:07:24] PHC Ambassadors Programme; currently 150 ambassadors across the country. [00:08:58] Andy Bishop; reversed type-2 diabetes and now runs patient groups [00:10:11] Current obstacles: perceived cost and the existing government guidelines. [00:11:28] Sugar infographics, endorsed by National Institute for Health and Care Excellence (NICE). [00:12:48] The value of educating in small groups instead of individual sessions. [00:16:35] Ivor Cummins; Podcasts: How Not to Die of Cardiovascular Disease and Coronary Artery Calcium (CAC): A Direct Measure of Cardiovascular Disease Risk. [00:18:08] People under significant financial stress are 13 times more likely to have a heart attack. Study: Rosengren, Annika, et al. "Association of psychosocial risk factors with risk of acute myocardial infarction in 11 119 cases and 13 648 controls from 52 countries (the INTERHEART study): case-control study." The Lancet 364.9438 (2004): 953-962. [00:20:17] Denmark's saturated fat tax. It didn't last long. [00:20:37] Influencing food policy; Real Food Lifestyle dietary guidelines. [00:21:49] Tom Watson, deputy of the Labour Party. [00:23:55] Type 2 diabetes is currently 10% of the NHS budget. [00:26:29] War on Plastic show on BBC One. [00:27:32] The grocery store sugar-laden rat run. [00:30:50] Patric Holden, founding director of the Sustainable Food Trust. [00:32:00] Distributed food network. [00:34:01] Getting people into the system before they have health problems. [00:35:14] Changing the standards for hypertension in 2017. [00:37:19] Dr. Michael Mosley; Documentary: Michael Mosley vs. The Superbugs. [00:41:26] How to become an ambassador; phcuk.org/ambassadors.

Engineer, podcaster, author and speaker Ivor Cummins is back on the podcast today to talk about a topic that could save your life or the life of someone you love. Coronary Artery Calcium (CAC), a direct measure of arterial calcification obtained with a CT scan, is gaining respect as the best predictor of cardiovascular events. Indirect risk factors - like LDL cholesterol, though beloved by the medical establishment, pale in comparison. Today Ivor talks about what really causes cardiovascular disease and how best to assess your risk. He discusses the science that supports the use of CAC to identify those most at risk - and by doing so, they can take steps to slow, stop or even reverse disease progression. Further validating Ivor's work, the American College of Cardiology and the American Heart Association are now formally recommending the CAC for middle-risk patients. As if that wasn't enough, getting a CAC scan is affordable and probably available near you. Here's the outline of this interview with Ivor Cummins: [00:00:03] Real Food Rocks Festival. [00:01:33] Prevalence and severity of cardiovascular disease (CVD). [00:02:19] Decline in CVD between 70s and 90s: Roger, Véronique L., et al. "Time trends in the prevalence of atherosclerosis: a population-based autopsy study." The American journal of medicine110.4 (2001): 267-273. Rates of CVD from 1990-2013: O'Rourke, Kevin, et al. "Cardiovascular disease worldwide, 1990-2013." Jama 314.18 (2015): 1905-1905. [00:02:39] Causes of CVD. [00:05:27] Glycocalyx; Study: Noble, M. I. M., A. J. Drake-Holland, and H. Vink. "Hypothesis: arterial glycocalyx dysfunction is the first step in the atherothrombotic process." QJM: An International Journal of Medicine 101.7 (2008): 513-518. [00:07:07] Glucose spikes causing damage to glycocalyx; Study: 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. [00:07:49] Glycolyx thinning at arterial branch points become regions of atherogenic risk; Study: Gouverneur, Mirella, et al. "Vasculoprotective properties of the endothelial glycocalyx: effects of fluid shear stress." Journal of internal medicine259.4 (2006): 393-400. [00:08:11] Potential autoimmune component to CVD. [00:08:18] Gabor Erdosi, admin on the Lower Insulin Facebook group. [00:09:59] Know your risk. Coronary Artery Calcium (CAC) scan. [00:10:52] Widowmaker movie. [00:11:24] David Bobbett; Irish Heart Disease Awareness (IHDA). [00:12:07] Rivers Hospital in UK. [00:15:15] An 80-year old with a low score is 20x less likely to have a cardiac event in the next 10 yrs than a 50 yr old with a high score. Study: Tota-Maharaj, Rajesh, et al. "Association of coronary artery calcium and coronary heart disease events in young and elderly participants in the multi-ethnic study of atherosclerosis: a secondary analysis of a prospective, population-based cohort." Mayo Clinic Proceedings. Vol. 89. No. 10. Elsevier, 2014. [00:15:52] 2018 ACC/AHA Multisociety Guideline on the Management of Blood Cholesterol. [00:17:34] Interpreting and understanding CAC results. [00:20:03] Value of understanding your cholesterol levels. [00:22:17] COURAGE trial: Boden, William E., et al. "Optimal medical therapy with or without PCI for stable coronary disease." New England journal of medicine 356.15 (2007): 1503-1516. ORBITA trial: Al-Lamee, Rasha, et al. "Percutaneous coronary intervention in stable angina (ORBITA): a double-blind, randomised controlled trial." The Lancet391.10115 (2018): 31-40. [00:25:47] Why isn't the medical establishment using the CAC scan to assess for CVD? [00:26:05] CAC threatens to interfere with cath lab income, gets shut down. [00:28:39] Getting your score back to zero. [00:28:44] Feature documentary: Heart of the Matter. [00:29:48] Heinz Nixdorf Recall study: Mahabadi, Amir A., et al. "The Heinz Nixdorf Recall study and its potential impact on the adoption of atherosclerosis imaging in European primary prevention guidelines." Current atherosclerosis reports 13.5 (2011): 367. [00:31:54] Physiological perspective on how CAC can possibly reverse. [00:33:45] Hyperbolic discounting; Podcast: Nudge Tactics for Performance and Health with Simon Marshall, PhD. [00:34:20] Donal O'Neill; Cereal Killers movie. [00:35:21] Half-hour Extra Time documentary (at the top of the page). [00:35:35] Cardiologist Dr. Scott Murray, president of the British Association for Cardiovascular Prevention and Rehabilitation (BACPR). [00:38:53] How to spread the word about getting scanned. [00:39:49] The Fat Emperor podcast; Episode 32: Myopia and Eye Problems: How to Resolve via Resolution of Root Causes. [00:40:11] Robert Lustig, MD. [00:41:16] LDL Cholesterol not a good predictor of actual calcification (CAC); Study: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery

James McCarter, MD, PhD. is a researcher and author of over 60 scientific publications and patents. He recently led research and clinical operations for San Francisco-based Virta Health, a nationwide medical provider that delivers the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery. Dr. McCarter recently directed the Virta - Indiana University Health clinical trial demonstrating reversal of diabetes using nutritional ketosis and guided behavior change. This trial has resulted in changes to the American Diabetes Association Standards of Care and consensus statement on nutrition in 2019, reflecting the benefit of low-carbohydrate diets. In this podcast, James discusses the results that have emerged from this research and the incredible outcomes Virta is demonstrating in helping people reverse their type-2 diabetes and improve cardiac risk markers. He also talks about the five facets of treatment behind Virta's success, and the business model they employ to make treatment more widely available. Dr McCarter recently spoke at the AACE (American Association of Clinical Endocrinology) meeting in Kansas City on ketosis for T2D. These slides provide nice visuals for all of the Virta-IUH trial outcomes as well as background information. Here's the outline of this interview with Jim McCarter: [00:00:19] Two-year clinical trial: Athinarayanan, Shaminie J., et al. "Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-year Non-randomized Clinical Trial." Frontiers in endocrinology 10 (2019): 348. [00:00:23] Virta Health. [00:01:09] Type 2 Diabetes (T2D) affects 30 million people in the US, 400 million worldwide. [00:02:24] Long term complications of T2D. [00:04:16] Ketogenic diet: Getting people off the glucose rollercoaster. [00:08:47] Setting up the clinical trial; Sarah Hallberg, DO, MS, Virta Medical Director. [00:10:13] Nine papers published by Virta so far: 7 on the trial and 2 reviews: 1, 2, 3, 4, 5, 6, 7, 8, 9, plus whitepaper on cardiovascular benefits of Virta treatment. [00:10:46] 5 facets to treatment: In-house medication management, health coaching, nutrition behavior change education, biometric feedback, online community. [00:16:05] Podcasts with Doug Hilbert: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium '18 Recap. [00:16:54] Doug Hilbert's AHS talk 2018: AHS18 Douglas Hilbert - Virta 1 Year Clinical Trial Results/Patient Outcomes. [00:18:13] Adherence to the program: 74% of patients completed 2 years of the trial. [00:18:26] Blog post: Top 10 Keto Myths Debunked After 150,000 Days of Patient Care. [00:20:30] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD. [00:21:20] Ketone metabolism: beta-hydroxybutyrate, acetoacetate and acetone. [00:23:05] Beta-hydroxybutyrate as an histone deacetylase (HDAC) inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:24:10] Higher levels of ketones correlate with greater reductions of hemoglobin A1c and greater weight loss. [00:24:29] Ken Ford, Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford (ketone signaling is discussed at minute 54:20). [00:25:58] Kaiser study on diabetes remission rates: Karter, Andrew J., et al. "Incidence of remission in adults with type 2 diabetes: the diabetes & aging study." Diabetes Care 37.12 (2014): 3188-3195. [00:29:09] Readout: creating less invasive ways for measuring metabolic markers. [00:29:28] Dan Ariely; Shapa scale and app. [00:31:55] Non-scale victories (NSV). [00:32:56] Ashley Mason podcasts: Paleo Psychology with Ashley Mason PhD and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:33:22] Elimination of drugs that cause hypoglycemia (e.g., sulphonylureas). [00:34:13] Common pitfalls: Electrolytes. [00:37:46] Myth: Keto causes diabetic ketoacidosis. [00:38:50] Improvements in cardio risk markers; Study: Bhanpuri, Nasir H., et al. "Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study." Cardiovascular diabetology 17.1 (2018): 56. [00:44:25] Dave Feldman on The Fat Emperor Podcast with Ivor Cummins: LDL and All-Cause Mortality - Does Cholestesterol Kill You?; Related NBT podcasts: How to Drop Your Cholesterol, with Dave Feldman, and How Not to Die of Cardiovascular Disease, with Ivor Cummins. [00:49:15] American Diabetes Association (ADA) changed their Standards of Care and consensus statement on nutrition in 2019. [00:51:04] Virta's value-based business model. [00:54:13] Navigating difficult food environments. [00:55:52] Robb Wolf; Chickasa

Mark Alexander is an electronics engineer and technology consultant living in San Francisco. He's been a member of our Elite Performance Program over the past two years, and in that time we've seen him overcome health obstacles that were inhibiting his training and quality of life, including mould exposure, heavy metals, and gut pathogens. In this podcast, Mark and I discuss his health journey, including the lab tests, coaching, and tools that made the biggest difference for him. He describes the game-changing protocols that helped him gain 6 pounds of muscle mass in 6 months without changing his training. Mark also shares about the major personal and professional shifts he's made over the past two years, including leaving his engineering job to pursue more fulfilling work and life experiences. Here's the outline of this interview with Mark Alexander: [00:00:25] Dolby Dimension headset with Atmos Soundscape. [00:03:48] Mark's background. [00:07:14] Going through the NBT Elite Performance Program. [00:08:53] Book: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, by Tim Ferriss. [00:09:15] Working with a functional medicine doctor; food sensitivities. [00:12:24] Gut pathogen whack-a-mole. [00:16:03] Supplements for mitochondrial support: nicotinamide riboside, lecithin, creatine. [00:17:24] Heavy metal testing; Quicksilver Scientific. [00:18:02] Clearlight Sanctuary 2 Sauna. [00:18:24] Bryan Walsh Detox program. [00:20:35] Valter Longo, PhD; Prolon Fasting Mimicking Diet. [00:21:55] Mold Exposure; Great Plains mycotoxin test. [00:25:34] Cholestyramine to bind mycotoxins. [00:26:19] Dr. Deborah Gordon; Podcast: How to Fix Autoimmunity in the over 50s. [00:26:28] Video: Dr. Gordon at the Ancestral Health Symposium: Mycotoxin Illness: The Great Impostor. [00:27:42] Supplements vs food for nutrition. [00:30:02] Gymnastic Bodies program. [00:30:16] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [00:32:04] Awaken Gym in Denver, CO.; Co-founder Orench Lagman. [00:35:56] How work was affecting Mark's health. [00:38:56] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:39:15] Working with people: mindset vs. techniques. [00:40:37] Tranquil Wisdom Insight Meditation. [00:42:28] The Tide Turners Workshop. [00:43:21] Cal Newport Podcast: How to Live Well in a High Tech World. [00:44:19] Passion for helping others. [00:49:44] What's next for Mark; ketogenic ice cream. [00:50:41] Eating clean while travelling. [00:52:37] Find Mark: TacticalKeto; Linkedin.

Lily Nichols, RDN, CDE is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, author and researcher, specializing in evidence-based prenatal nutrition and exercise. She's been with us on the podcast before, discussing her bestselling books, Real Food for Gestational Diabetes and Real Food for Pregnancy. Lily joins us on this podcast to talk about postpartum nutrition and healing, including nose-to-tail eating, carbohydrate restriction, and supporting mom's recovery and energy needs after the baby arrives. We discuss nutrient requirements for new moms, and factors that affect readiness to resume work and exercise. Lily also shares details about her new webinars on postpartum recovery and nutrition at the Women's Health Nutrition Academy. Here's the outline of this interview with Lily Nichols: [00:02:40] Environmental mismatches. [00:03:19] Preparing for postpartum. [00:06:11] Preparing new moms for what to expect. [00:08:53] Book: Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition, by Lily Nichols. [00:10:24] Appropriate postpartum activities, from an ancestral health perspective. [00:11:20] Katy Bowman. [00:15:40] The role of nutrient depletion in postpartum recovery. [00:16:12] Supporting connective tissue and collagen. [00:17:34] Nose-to-tail in traditional postpartum meals. [00:19:34] Postpartum energy needs. [00:27:41] Measuring micronutrient status: what and when to test. [00:29:28] Risk of anemia 75x higher for women who lost 1000mL of blood at delivery. [00:33:31] Increased MCTs in the breast milk when mothers eat carbohydrates. Study: Read, W. W. C., PHYLLIS G. LUTZ, and ANAHID TASHJIAN. "Human milk lipids: II. The influence of dietary carbohydrates and fat on the fatty acids of mature milk. A study in four ethnic groups." The American journal of clinical nutrition 17.3 (1965): 180-183. [00:33:40] Dietary MCTs get passed through breast milk; Study: Francois, Cindy A., et al. "Acute effects of dietary fatty acids on the fatty acids of human milk." The American journal of clinical nutrition 67.2 (1998): 301-308. [00:34:36] Carbohydrate restriction during lactation. [00:37:35] Better insulin sensitivity in early postpartum period. [00:41:03] Gestational diabetes. [00:42:27] Webinars at Women's Health Nutrition Academy: Postpartum Recovery and Nutrient Repletion; and Nutrition for Breastfeeding. [00:44:35] Ayla Barmmer. [00:45:06] All available courses. [00:47:15] Podcast: The Human Milk-Oriented Microbiota: Babies and Beyond, with Megan Sanctuary. [00:49:29] Lily's Blog.

Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples has a passion for human anatomy and helping people meet their health and performance goals. He excels at providing individualized treatment through rehab, training, nutrition, sleep, stress management, and sports science. What's amazing to me is that he does online consultation, and helped me fix my chronic back pain by video conference! On this podcast, Zac and I discuss his approach to working with clients and mentoring other practitioners. He talks about some of his assessment methods and strategies for helping people reduce pain while getting remarkable health and performance results. He shares simple breathing techniques that helped me tremendously and discusses some tried-and-true methods for improving client adherence with daily exercises. Here's the outline of this interview with Zac Cupples: [00:00:06] Dr. Ben House; Podcast: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:00:52] How Zac got into physical therapy. [00:02:04] Book: Bad Science: Quacks, Hacks, and Big Pharma Flacks, by Ben Goldacre. [00:03:19] Physical Therapist Bill Hartman. [00:05:48] Shawn Baker; Podcast: Life at the Extremes: Fueling World-class Performance with a Carnivore Diet. [00:06:25] Working with NBA basketball players. [00:10:23] Dr. Bryan Walsh. [00:11:36] Sleep as a keystone behaviour; Ashley Mason podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:13:43] The effect of sleep on performance; Zac's post: He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation. [00:15:53] Fixing pain. [00:21:01] Assessing movement. [00:22:02] Variability in movement positively associated with health and performance. Study: Stergiou, Nicholas, and Leslie M. Decker. "Human movement variability, nonlinear dynamics, and pathology: is there a connection?." Human movement science 30.5 (2011): 869-888. [00:22:16] Study of javelin throwers: Bartlett, Roger, Jon Wheat, and Matthew Robins. "Is movement variability important for sports biomechanists?." Sports biomechanics 6.2 (2007): 224-243. [00:24:26] Doing assessments remotely/online. [00:27:13] NBT Head of Strength and Conditioning, Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [00:27:37] Pain vs. tissue damage. [00:30:30] Book: Back Mechanic by Stuart McGill. [00:30:46] Barbell Medicine videos on YouTube. [00:31:06] Harvard Health article: Babying your back may delay healing. [00:34:21] Consulting with Zac on my chronic lower back pain. [00:39:29] Using the anal sphincter to tilt the pelvis. [00:43:35] Breathing for 3D expansion of the body; Video: "Stacking" the Ribcage on top of the Pelvis. [00:45:55] Influencing client behaviour to ensure follow-through. [00:53:54] Tim Ferris, author of The 4-Hour Work Week. [00:55:11] Minimal effective dose. [00:56:56] Lesley Paterson, Braveheart Coaching, Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:58:30] Altis; Dan Pfaff and Stuart McMillan. [00:59:55] Comparing recovery postures; Study: Michaelson, Joana V., et al. "Effects of Two Different Recovery Postures during High-Intensity Interval Training." Translational Journal of the American College of Sports Medicine 4.4 (2019): 23-27. [01:01:47] Zac's website. [01:02:08] Human Matrix Seminars. [01:05:21] Find Zac on Facebook, Twitter, Instagram, YouTube. [01:05:40] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. Podcast: How to Live Well in a High Tech World, with Cal Newport.

Cal Newport is a computer science professor at Georgetown University and the author of 6 books, including New York Times bestseller Digital Minimalism. His writing focuses on the impact of new technology and social media on our ability to be productive and lead satisfying lives. Not surprisingly, his research suggests we're becoming less connected and getting less done as technology permeates every moment of our day. For this podcast, I got to sit down face to face with Cal to discuss his ideas on digital minimalism. He describes how big business has manipulated us into constantly checking our phones, and is now profiting off of our attention. We discuss the consequences of pervasive technology, and the damaging effect it can have on our drive to create and connect with others in meaningful ways. Fortunately, Cal also has a solution for turning your attention back to the things that really matter. Here's the outline of this interview with Cal Newport: [00:00:35] Cal's background. [00:02:18] Book: So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love, by Cal Newport. [00:02:54] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport. [00:03:43] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. [00:04:17] Joshua Fields Millburn; The Minimalists Podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems. [00:04:42] Brad Stulberg; Podcast featuring Brad; 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. [00:05:39] Book: Steve Jobs by Walter Isaacson. [00:06:37] The myth of preexisting passion. [00:07:50] We didn't sign up for this. [00:08:32] Why we're always looking at our phones. [00:12:26] Social media as an arms race for your attention. [00:13:56] Evolutionary psychology; attention engineers. [00:14:29] BJ Fogg's Persuasive Technology Lab at Stanford. [00:14:56] Tristan Harris; Adam Alter. [00:15:52] Effects of intermittent reinforcement on behavior and dopamine. [00:16:47] Video: Dopamine Jackpot! Sapolsky on the Science of Pleasure. [00:17:19] Minimalism; Marcus Aurelius; Henry David Thoreau (author of Walden); Voluntary Simplicity; Marie Kondo. [00:19:01] Digital hoarding. [00:24:17] Digital decluttering: Stepping away from optional personal technology for 30 days. [00:26:29] Book: The Curious Incident of the Dog in the Night-time by Mark Haddon. [00:28:27] Boredom as a drive that gets us to do things that have meaning and value. [00:32:24] Book: Loneliness: Human Nature and the Need for Social Connection, by John Cacioppo. [00:33:11] Book: Lead Yourself First: Inspiring Leadership Through Solitude, by Raymond M. Kethledge and Michael S. Erwin. [00:38:58] Connection vs communication. [00:44:56] Josh Turknett's Intelligence Unshackled Podcast; Podcast with Josh: The Migraine Miracle. [00:46:30] The effects of technology on biology. [00:48:55] Digital Declutter Experiment for 30 days: step away, you get back in touch with what matters, use that as the foundation for very carefully rebuilding your digital life. [00:53:44] Conversation office hours. [00:57:46] Craftsman's approach to deciding whether or not to use a tool. [01:02:18] Article: Neuroscientists can predict decisions 11 seconds before we make them, based on this study: Koenig-Robert, Roger, and Joel Pearson. "Decoding the contents and strength of imagery before volitional engagement." Scientific reports9.1 (2019): 3504. [01:02:45] Will this have any impact? What's next? [01:05:31] Apple Screen Time reports. [01:08:30] Upcoming book: A World Without Email (tentative title). [01:15:15] Cal's website.

I've recently taken the new course created by Performance Psychologist Simon Marshall, PhD called Nudge Tactics for Health Coaching. He's leveraging new behavioural science on how people make decisions about their health. Turns out scaring people or educating them is not enough to overcome the difficulty inherent in adopting healthier habits. On this podcast Simon discusses the latest strategies that actually work when it comes to persuading, nudging, and motivating people (or yourself) to overcome self-sabotage and create better habits. He introduces the SEEDS method - a system of adopting up to 15 teeny tiny behaviours, and then self-monitoring and reviewing progress. He also describes a powerful way to cope with catastrophic thinking when things inevitably go wrong, so you can stay on track. Here's the outline of this interview with Simon Marshall: [00:00:09] Simon's new course: Nudge Tactics for Health Coaching. A Health & Wellness Coach's guide to the science of behavioral economics. [00:00:36] The science of decision making. [00:02:10] Behavioral economics. [00:04:09] Symptoms and behaviours that could be helped by behavioural economics. [00:04:52] Procrastination. [00:05:16] Hyperbolic discounting: Our relationship with reward depends in part on how close the reward is to us at that time. [00:06:19] Commitment vs. motivation to change. [00:07:20] Old versions of behaviour change: Scaring people, education-based approaches. [00:10:18] The intention-behaviour relationship. [00:12:23] Libertarian paternalism. [00:13:38] Psychological needs theory: People's needs must be respected (autonomy, competence, and relatedness). [00:15:49] Stages of change model; Precontemplators: the proud couch-potatoes. [00:18:31] Dr. Tommy Wood's Highlights email on sunscreen being a terrible idea. [00:20:52] Professor Susan Michie from UCL; Behavior Change Taxonomy: 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. [00:21:17] The Behavior Change Taxonomy app: for iOS and Android. [00:22:29] The most potent strategies: Self-monitoring, setting goals and reviewing. [00:25:27] The science of self-control: Friese, Malte, et al. "Does self-control training improve self-control? A meta-analysis." Perspectives on Psychological Science 12.6 (2017): 1077-1099. [00:26:00] The original marshmallow study: Mischel, Walter, and Ebbe B. Ebbesen. "Attention in delay of gratification." Journal of Personality and Social Psychology 16.2 (1970): 329. Details and follow up studies described here. [00:26:52] Book: Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister and John Tierney. [00:33:18] Stroop effect. [00:34:07] Book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, by Alex Hutchinson. [00:37:28] Recent attempt to replicate the marshmallow study: Watts, Tyler W., Greg J. Duncan, and Haonan Quan. "Revisiting the marshmallow test: A conceptual replication investigating links between early delay of gratification and later outcomes." Psychological science 29.7 (2018): 1159-1177. [00:38:43] SEEDS: Sleep, Exercise, Eating, Drinking and Stress management. [00:40:09] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:40:43] How the SEEDS method works. [00:44:14] Always do less than you want to. [00:47:18] Traffic light system: a remedy for catastrophic thinking. [00:54:15] SEEDS Journal. [00:55:53] Sign up for the challenge and pick some SEEDS.