Nourish Balance Thrive

Functional medicine physician Rob Abbott, MD is back on the podcast this week. Since he was with us last year his career and practice has evolved in exciting ways. While seeing patients at Resilient Roots Functional and Evolutionary Medicine in Charlottesville, Virginia, he is also the medical advisor at Autoimmune Wellness and is conducting collaborative research with founders Angie Alt and Mickey Trescott. Today Rob talks about the results of his recently published pilot study of the Autoimmune Protocol (AIP) diet for women with Hashimoto's Thyroiditis. He describes the crowdfunding that made the research possible, the tools and supports they used with the participants, and the dramatic results found at the end of 10 weeks. Here's the outline of this interview with Rob Abbott: [00:00:08] Rob's previous podcast: How to Become a Functional Medicine Doctor. [00:02:23] Autoimmune Protocol (AIP) Diet. [00:04:24] Study: Efficacy of the Autoimmune Protocol Diet as part of a multidisciplinary supported lifestyle intervention for Hashimoto's thyroiditis. [00:05:30] Mickey Trescott and Angie Alt, Autoimmune Wellness. [00:06:18] Study on AIP for Inflammatory Bowel Disease: Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for Inflammatory Bowel Disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:07:12] Angie Alt's SAD to AIP in SIX. [00:09:00] Crowd-funding research. [00:13:10] Rob Abbott and Adam Sadowski on the 30/30 Health Podcast. [00:16:20] Study design and questions they set out to answer; Patient-Oriented Evidence that Matters (POEM). [00:20:02] Quality of life questionnaire, SF-36. [00:20:19] Medical Symptoms Questionnaire (MSQ). [00:20:55] The study participants. [00:24:45] How support was delivered during the study. [00:31:21] James Maskell and Dr. Kelly Brogan. [00:32:23] The study results. [00:39:36] Graph of hs-CRP (figure 6 from study). [00:41:50] The most surprising results. [00:44:14] Are we putting too much stock in thyroid antibodies as a measure of health? [00:47:20] Tommy Wood, MD on thyroid autoantibodies. [00:50:28] Specific Carbohydrate Diet. [00:52:40] Angie's quarterly SAD to AIP in SIX Program starts in September. [00:53:01] Lucy Mailing. [00:53:54] 2019 Ancestral Health Symposium, San Diego, CA. [00:54:33] Attending AHS19: Megan, Zach, Clay, Josh, Mike T. Nelson. [00:55:24] Resilient Roots: Functional and Evolutionary Medicine is our full name of the clinic, along with Nutritionist Ryan Hall. [00:58:07] Crowdfunding for the next study: Eczema-Psoriasis and AIP.

Dr. Shawn Baker is an orthopaedic surgeon, athlete, and an advocate of a carnivore diet. Shawn has a rich history in sport: playing semi-professional rugby in New Zealand, competing in and winning Strongman competitions, and setting records as a powerlifter and Highland Games Masters World Champion. In the meantime, he also climbed the ranks as an officer in the US Air Force, conducting surgeries under pressure in war zones of Afghanistan. In this podcast, Shawn and I discuss his athletic and military background, and his current athletic passion: Concept2 rowing, in which he has repeatedly broken world records. Shawn talks about his choice to excel at sport without the use of performance-enhancing drugs. He also makes a compelling case for the health and performance benefits of eating zero-carb, offering many examples from anthropological data that suggest man evolved to eat meat. Here's the outline of this interview with Shawn Baker: [00:00:20] The Minimalists; Paul Saladino; Rich Roll. [00:00:43] The Human Performance Outliers Podcast. [00:01:23] Shawn's background: Rugby and moving to New Zealand. [00:07:02] Joining the US Air Force and becoming an orthopaedic surgeon. [00:14:17] Hardware used in orthopaedic surgery; risks of infection. [00:18:03] The rise of chronic disease in orthopaedics. [00:21:58] Paleo diet; Mark Sisson, Robb Wolf. [00:22:21] Highland Games; Scottish Hammer Throw, Caber Toss. [00:25:59] Strongman Competitions. [00:28:01] On not using drugs to maximize performance. [00:31:13] Concept2 Rowing. [00:34:04] Shawn's YouTube channel. [00:34:49] Dietary recommendations for patients. [00:37:37] Carnivore Diet. [00:38:51] The downsides of eating vegetables for some people; oxalates. [00:40:08] Vilhjalmur Stefansson and Karsten Anderson ate exclusively meat diet at Bellevue Hospital; Study: Tolstoi, Edward. The effect of an exclusive meat diet lasting one year on the carbohydrate tolerance of two normal men. Waverly Press, Incorporated, 1929. [00:40:42] Dr. Gary Fettke, Australian orthopaedic surgeon. [00:41:53] Hormesis and plant compounds - When does the negative outweigh the positive? [00:43:04] Dr. Rhonda Patrick; sulforaphane. [00:49:35] George Diggs. [00:50:57] Plant foods containing carcinogens; Study: Ames, Bruce N., Margie Profet, and Lois Swirsky Gold. "Dietary pesticides (99.99% all natural)." Proceedings of the National Academy of Sciences87.19 (1990): 7777-7781. [00:55:21] Minimalists podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems. [00:58:41] Shawn's podcast featuring vegan doctor, Dr. Joel Kahn. [00:59:21] Zach Bitter. [01:00:29] Athletes doing well on a carnivorous diet; Owen Franks, Paul Jordaan, Sarah Thackray. [01:02:29] Book (available 8/20/19): The Carnivore Diet, by Shawn Baker, MD. World Carnivore Tribe Facebook group. [01:05:41] Anthropological data that suggest people are facultative carnivores. [01:19:39] Shawn's website, Human Performance Outliers Podcast, Instagram, YouTube, Twitter, Meat Heals, Coming soon: Animal Based Nutrition Network.

We're happy to welcome Dr. Tim Gerstmar back on the podcast this week. Tim is a naturopathic physician, specializing in the treatment of digestive and autoimmune problems. He has spent the past 10 years seeing patients locally at Aspire Natural Health in the Seattle area, and he offers virtual consultation, both nationally and internationally. Tim is also a faculty member at Bastyr University, where he trains and mentors medical students. In this podcast, Tim talks about choosing a practitioner that has the specific expertise you need and highlights the benefits of working with a health coach. He discusses his new book, The Clear Path to Health, and the mission behind it: making integrative medicine understandable to consumers. (Find out how to get the book for free if you take action by 6/7/19!) Here's the outline of this interview with Tim Gerstmar: [00:00:10] Tim's previous podcasts: Methylation and Environmental Pollutants and How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance. [00:00:26] Ancestral Health Symposium. [00:00:52] Tim's mission: To make integrative medicine understandable to consumers. [00:03:03] Book: The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into The Next Decade, by Tim Gerstmar. [00:05:21] No one doctor has all the answers; finding a doctor that has the expertise to help you. [00:15:10] Gina's story. [00:17:07] Principles, strategies, and tactics. [00:25:16] Blood Chemistry Calculator. [00:28:29] Performance Psychologist Simon Marshall, PhD; Podcasts: 1, 2, 3, 4, 5. [00:29:02] The value of having health coaches to support people in lifestyle changes. [00:31:00] Health coaches have a PR problem. [00:32:35] Simon's training course: Nudge Tactics for Health Coaching. [00:32:43] Book: Nudge: Improving Decisions About Health, Wealth, and Happiness, by Richard Thaler and Cass Sunstein. [00:37:03] The value of prescription medication as a tool with a specific use. [00:41:00] Latent Autoimmune Diabetes of the Adult (LADA) [00:43:50] Podcast: Run for Your Life: An Ancestral Health Approach to Running, with Mark Cucuzzella. [00:44:32] The dark sides of conventional and functional medicine. [00:46:50] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:47:06] The problems that can't be solved. [00:50:26] Secondary benefits of being sick. [00:53:48] Special offer: Free ebook until 6/7/19. [00:54:50] Email [email protected] to be entered in a raffle for a paperback book. [00:55:54] Final thoughts: Context matters and take a step back/find a practitioner to help you. [00:58:22] Work with Tim: (425) 202-7849 or at [email protected].

Brad Stulberg is a writer, performance coach, and speaker, specializing in developing and harnessing productive passion using evidence-based principles of mastery and success. He has co-authored two books, Peak Performance and The Passion Paradox, which explore the science and practice of passion and world-class performance. Currently a columnist for Outside magazine, Brad has also written for the New York Times, Wired, New York Magazine, Sports Illustrated, and more. His work also includes coaching executives, entrepreneurs, and athletes. In this podcast, Brad and I talk about passion - specifically the idea of developing your passion, rather than "finding" it. Brad discusses how passion can be a blessing or a curse, highlighting examples of people whose obsessive approach to their work has led to their downfall. He discusses the myth of living a balanced life and offers advice for people nearing burnout. Brad also describes what the research says about quitting your day job to pursue your passion. Here's the outline of this interview with Brad Stulberg: [00:00:00] Blood Chemistry Calculator package; email support; book an appointment with NBT. [00:00:32] Simon Marshall, PhD. [00:00:47] 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. [00:05:13] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:44] Passion vs. addiction. [00:06:37] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:07:04] 75% of people believe in the "fit mindset of passion"; Study: Chen, Patricia, Phoebe C. Ellsworth, and Norbert Schwarz. "Finding a fit or developing it: Implicit theories about achieving passion for work." Personality and Social Psychology Bulletin 41.10 (2015): 1411-1424. [00:09:48] Developing vs finding your passion. [00:11:48] Lower your expectations (like Lisa from The Simpsons). [00:12:24] Passion can be a gift or a curse; Obsessive passion vs. harmonious passion. [00:15:15] Burnout. [00:16:16] Elizabeth Holmes, CEO of Theranos, and Lance Armstrong as an examples of obsessive passion. [00:18:53] Podcast: The Science and Practice of Training Elite Road Cyclists, with David Bailey, PhD. [00:19:59] 24-48 hour rule. [00:21:32] Book: Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, by Brad Stulberg and Steve Magness. [00:23:01] The biology driving the behavior; dopamine. [00:25:37] Hedonic adaptation: adapting to your current state of happiness; suffering. [00:26:54] Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems, with Ashley Mason, PhD. [00:29:30] Ellen Langer, PhD.; Podcast: How to Think Yourself Younger, Healthier, and Faster. [00:30:11] The myth of living a "balanced" life. [00:31:21] Rich Roll. [00:34:55] Podcast: How to Sustain High Cognitive Performance, with James Hewitt. [00:36:54] People pursuing passions don't view themselves accurately. [00:38:01] Being on the same journey as his readers, rather than having it all figured out. [00:39:40] Practice: We build our practice up and then it falls apart. [00:40:32] Mid-life crises. [00:42:10] Should you quit your day job? Study: Raffiee, Joseph, and Jie Feng. "Should I quit my day job?: A hybrid path to entrepreneurship." Academy of Management Journal 57.4 (2014): 936-963. [00:45:38] Up to 40% of white collar work is wasted time. [00:48:30] Don't try to be the best; be the best at getting better. [00:49:03] Advice for someone at the burnout point. [00:50:20] Mentoring. [00:51:54] Co-author Steve Magness. [00:53:19] Similarities between fit mindset and fixed mindset. [00:53:52] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:55:00] Where to find Brad: Twitter; Brad's website.

Graeme Muirhead has been a member of our Elite Performance Program since February 2018. Born in Hong Kong and raised in Edinburgh Scotland, he studied computer science at Heriot-Watt University. His career in technology brought him to the US in 2009, and he is now a Managing Director at Bank of America Merrill Lynch in New York. On this episode of the podcast, Graeme talks about his transformation from obesity, drinking, smoking, and back pain, to becoming a triathlete, now having completed fourteen Ironman events in Europe and the US. He discusses the moment he made the commitment to get healthy, and the methodical steps he took to develop his running, cycling, and swimming skills. Graeme also shares about his experience as an NBT client over the past year and the coaches at strategies that have helped him to improve his health and performance. Here's the outline of this interview with Graeme Muirhead: [00:00:38] Becoming an athlete. [00:05:04] 300 pounds, drinking, smoking, in pain, and the moment it all changed. [00:06:35] Building healthy habits. [00:10:29] Becoming a more serious athlete. [00:11:23] Starting cycling. [00:14:14] Treating two slipped discs with the yellow pages and masking tape. [00:17:10] Becoming a marathon runner. [00:19:47] Becoming a triathlete; Royal Windsor Triathlon. [00:22:07] Ignoring negative self-talk and developing confidence. [00:24:48] Breaking things down into chunks; divide and conquer. [00:25:23] Moving to the USA. [00:28:50] Full distance Ironman. [00:32:13] Working with NBT. [00:32:33] Triathlete Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:33:15] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:36:53] Gut challenges. [00:37:30] Holistic approach to health and performance. [00:39:17] Metal toxicity. [00:39:50] Bryan Walsh's detox protocol; Podcast: Everything You Wanted to Know about Detoxification. [00:41:47] Working with NBT Scientific Director and Coach Megan Roberts. Podcasts with Megan: 1, 2, 3, 4. [00:42:03] Trello. [00:44:28] Braveheart Coaching; Lesley's camp in San Diego. [00:45:40] Kona: Ironman World Championship. [00:46:16] Bob Babbitt; Breakfast with Bob. [00:46:42] Next challenge: mountain biking. [00:46:52] Eggbeater pedals. [00:48:30] Graeme's website. [00:49:19] Christmas pudding.

Sports Physiologist and Performance Nutritionist David Bailey, PhD is the Head of Performance for the Bahrain-Merida Pro Cycling Team. He manages and delivers scientific support to elite athletes competing at the highest level in international cycling. He also coaches, providing training prescription, nutritional support and performance interventions. He has worked with World Champions and Olympic medalists for the past 15 years. In this podcast, Sports Psychologist Simon Marshall, PhD talks with David about his role supporting a team of elite road cyclists. They discuss what it takes to prepare athletes for the Tour de France, and some of the subtle aspects of training and physical development that lead to improved performance. David weighs in on doping controversies, and also offers tips for amateur cyclists and "weekend warriors". Here's the outline of this interview with David Bailey: [00:00:11] Previous podcasts featuring Simon Marshall, PhD: 1, 2, 3, 4 [00:00:26] Head of Performance for the Bahrain Merida Professional Cycling Team. [00:02:28] The Brownlee brothers. [00:03:36] Some of David's previous research; Studies: Thompson, D., et al. "Prolonged vitamin C supplementation and recovery from eccentric exercise." European journal of applied physiology 92.1-2 (2004): 133-138; and Bailey, D. M., et al. "Influence of cold-water immersion on indices of muscle damage following prolonged intermittent shuttle running." Journal of sports sciences 25.11 (2007): 1163-1170. [00:06:29] Anatomy of a road cycling team; Olympic sport vs. professional sport. [00:09:54] Friction between science and practice. [00:12:20] Mistakes made along the way. [00:14:17] Changing your relationship with failure and defining success. [00:17:55] Marginal gains. [00:18:18] Dave Brailsford. [00:23:22] Preparing a team for the Tour de France. [00:29:59] The physical demands and support needed for competing cyclists. [00:35:59] Richie Porte. [00:36:44] Body types that tend to be successful. [00:38:30] Identifying new up-and-coming riders. [00:41:00] A typical day for the head of performance. [00:45:33] Training regimens. [00:50:11] Simon Yates and Adam Yates; Aaron Thomas. [00:51:32] Chris Froome; Lance Armstrong. [00:52:10] Technologies for measuring performance and adaptation. [00:58:38] Partnering with McLaren Formula One team. [01:00:45] Effects of cycling order and time in a drafted position on overall performance. [01:02:56] Chris Boardman has set up a wind tunnel in the UK for amateurs to rent. [01:05:01] Advice for amateur cyclists and weekend warriors. [01:08:43] Functional threshold power (FTP) test. [01:12:29] MAF training. [01:13:52] Tools for the amateur cyclist. [01:14:04] Study: Sanders, Dajo, et al. "Analysing a cycling grand tour: Can we monitor fatigue with intensity or load ratios?." Journal of sports sciences 36.12 (2018): 1385-1391. [01:15:46] Performance enhancing drugs; How to define doping? [01:17:46] Geraint Thomas. [01:22:02] Therapeutic Use Exemptions (TUE). [01:25:14] Vincenzo Nibali.

Integrative Clinical Psychologist Ashley Mason, PhD. is back on the podcast to discuss her clinical work and research within the UCSF Department of Psychiatry. She is now the Co-Director for the UCSF Center for Obesity Assessment, Study, and Treatment, and the Director of the Sleep, Eating, and Affect (SEA) Lab. Her areas of interest include problematic eating and sleep-related behaviors, and nonpharmaceutical interventions to address them. In this interview, Ashley and I discuss her current research, which focuses on treating individuals with type-2 diabetes using reduced-carbohydrate diets, mindful eating techniques and environmental management. She shares her insights on some of the root causes fueling the diabetes epidemic, and the factors that keep her research subjects motivated to make difficult lifestyle changes. We also discuss her clinical work treating people struggling with sleep, and the behavioral methods she uses to help them turn things around in a matter of weeks. Support Ashley's work. Here's the outline of this interview with Ashley Mason: [00:00:18] Ancestral Health Symposium 2014 in Berkeley. [00:00:39] Assistant Professor at UCSF. [00:01:27] Osher Center for Integrative Medicine. [00:02:19] Pairing diet change with behavioral change for type 2 diabetes. [00:04:00] How are people becoming diabetic? [00:05:20] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:02] Grubhub; DoorDash. [00:01:50] Food reward; hyperpalatable foods. [00:08:11] Ashley's previous podcast: Paleo Psychology with Ashley Mason PhD. [00:11:07] Getting people to change their behavior; identifying the why behind wanting to change. [00:11:49] Low carbohydrate diets can result in reduced need for diabetic medications; Virta Health Studies: McKenzie, Amy L., et al. "A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes." JMIR diabetes 2.1 (2017): e5; and Hallberg, Sarah J., et al. "Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study." Diabetes Therapy 9.2 (2018): 583-612. [00:15:54] Motivational interviewing. [00:16:15] Stages of change model (diagram). [00:17:40] Fundamental reasons for wanting to change. [00:18:30] Handling the social pressure of eating differently. [00:24:39] How to work with people in the pre-contemplative stage. [00:28:01] USDA Dietary Guidelines for Americans 2015-2020, eighth edition. [00:29:25] Taste and price drive decision making. [00:30:01] Arranging the environment to support better dietary choices. [00:31:56] Companies with self-insured health plans have incentive to keep employees healthy. [00:33:05] Mindful eating; paying attention while you're eating. Studies: Brewer, Judson, et al. "Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions." Frontiers in psychology 9 (2018): 1418; and Mason, A. E., et al. "Examining the Effects of Mindful Eating Training on Adherence to a Carbohydrate-Restricted Diet in Patients With Type 2 Diabetes (the DELISH Study): Protocol for a Randomized Controlled Trial." JMIR research protocols 8.2 (2019): e11002-e11002. [00:43:39] Sleep as a lynchpin to health behavior. [00:45:54] Cognitive Behavior Therapy for Insomnia (CBTI); Improving sleep as a platform for making other behavior change possible. [00:46:30] Getting people off of benzodiazepines. [00:49:50] Previous podcast episodes on chronotypes, meal timing, and sleep hygiene: 1, 2, 3, 4, 5. [00:50:16] CBTI strategies for improving sleep. [00:54:51] Oura Ring; the value of self-report over electronic devices. [00:58:38] Dealing with external factors: kids, pain. [01:05:26] Impact of timing bright light, eating, movement, socialization. [01:08:07] Rhonda Patrick's interview with Satchin Panda, PhD; Our podcast with Satchin Panda: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [01:13:10] Funding research; Experiment.com for crowdfunding; You can support Ashley's research here. [01:13:24] Richard Feinman, PhD. [01:14:49] Ashley's current and published research. [01:15:12] Sea Lab; Osher Center Sleep Group. [01:15:51] Book: Quiet Your Mind & Get to Sleep, by Colleen E. Carney, PhD and Rachel Manber, PhD. [01:16:27] Book: The Brave Athlete: Calm the Fuck Down and Rise to the Occasion​, by Simon Marshall, PhD.

Back on the podcast today, we have researcher and athlete Brianna Stubbs, PhD. Brianna has been a world-champion rower and is now competing in cycling, running, and triathlon. She is also Research Lead for HVMN, advancing the science on human optimisation and creating content and products to improve physiology, metabolism, and cognition. As a world expert on ketone metabolism, Brianna is here with me to talk about the latest research on exogenous ketones. We discuss their effects on athletic performance, brain injury, and cognition, and she weighs in on the controversy regarding the effect of ketone esters on the inflammasome. We also look at the misunderstood role of lactate and how it's now being used to improve athletic performance. Here's the outline of this interview with Brianna Stubbs: [00:00:35] Our previous podcasts with Brianna: 1, 2, 3. [00:02:00] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:02:19] Andrew Bosch at the University of Cape Town. [00:05:03] Training for full Ironman. [00:05:19] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:07:39] Using ketone esters to fuel for a race. [00:10:18] Who's using the ketone ester? [00:11:08] Effects of ketone esters on cognitive function; Study: Evans, Mark, and Brendan Egan. "Intermittent Running and Cognitive Performance after Ketone Ester Ingestion." Medicine and science in sports and exercise 50.11 (2018): 2330-2338. [00:12:21] Rescue of ATP in the brain of mice given exogenous ketones; Study: Prins, M. L., et al. "Increased cerebral uptake and oxidation of exogenous βHB improves ATP following traumatic brain injury in adult rats." Journal of neurochemistry 90.3 (2004): 666-672. [00:13:46] Unpublished research on ketone esters in hypoxia: Ketone Esters for Optimization of Cognitive Performance in Hypoxia. [00:15:33] One hour cycling record; Vittoria Bussi. [00:16:00] Bradley Wiggins; The Flying Scotsman Graeme Obree; Jens Voigt. [00:19:19] Professor Tim Noakes; Central governor model of fatigue: Noakes, Timothy D. "The central governor model of exercise regulation applied to the marathon." Sports medicine 37.4-5 (2007): 374-377. [00:19:32] Cyclists go slower from the first pedal stroke when you put them in a hot laboratory; Study: Tucker, Ross, et al. "The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion." The Journal of physiology 574.3 (2006): 905-915. [00:19:43] Cold water in mouth reduces perceived effort and improves performance. Study: Burdon, Catriona A., et al. "The effect of ice slushy ingestion and mouthwash on thermoregulation and endurance performance in the heat." International journal of sport nutrition and exercise metabolism 23.5 (2013): 458-469. [00:19:57] Cooling mouthwash improves performance; Study: Jeffries, Owen, Matthew Goldsmith, and Mark Waldron. "L-Menthol mouth rinse or ice slurry ingestion during the latter stages of exercise in the heat provide a novel stimulus to enhance performance despite elevation in mean body temperature." European journal of applied physiology 118.11 (2018): 2435-2442. [00:22:25] Podcast: Science and Application of High Intensity Interval Training with Paul Laursen, PhD. [00:22:56] Potential therapeutic applications of ketone esters. [00:23:43] Ketogenic diet may help with alcohol withdrawal. Study: Dencker, Ditte, et al. "Ketogenic Diet Suppresses Alcohol Withdrawal Syndrome in Rats." Alcoholism: Clinical and Experimental Research42.2 (2018): 270-277. [00:24:43] Dr. Stephen Cunnane; MCT study: Courchesne-Loyer, Alexandre, et al. "Emulsification increases the acute ketogenic effect and bioavailability of medium-chain triglycerides in humans: protein, carbohydrate, and fat metabolism." Current developments in nutrition 1.7 (2017): e000851. [00:28:13] Ketone esters as nootropics. [00:30:23] Mitigating traumatic brain injury (TBI); lactate. [00:31:41] Improved outcomes with lactate infusion in intensive care; Study: Nalos, Marek, et al. "Half-molar sodium lactate infusion improves cardiac performance in acute heart failure: a pilot randomised controlled clinical trial." Critical care 18.2 (2014): R48; and Ichai, Carole, et al. "Half-molar sodium lactate infusion to prevent intracranial hypertensive episodes in severe traumatic brain injured patients: a randomized controlled trial." Intensive care medicine 39.8 (2013): 1413-1422. [00:32:22] Professor George Brooks; Study: Thomas, Claire, et al. "Effects of acute and chronic exercise on sarcolemmal MCT1 and MCT4 contents in human skeletal muscles: current status." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 302.1 (2011): R1-R14. [00:33:07] Ketones: the ugly duckling of metabolism. Study: VanItallie, Theodore B., and Thomas H. Nufert. "Ketones: metabolism's ugly duckling." Nutrition Reviews 61.10 (2003): 327-341. [00:34:20] Podcast: Wh

Greg White writes for television in Los Angeles. He has written for Comedy Central, Netflix, Cartoon Network, Disney, and has developed his own material for networks such as FX and MTV. A former endurance running junkie, his interests include strength training, functional movement, and meditation. He has been an NBT client since 2015 and credits this for helping him connect the dots and find the nexus between health, longevity and performance. In this episode, Greg and I talk about his transition from a life of overtraining and injury to one of balance and vitality. He discusses his shift in values from performance to longevity, along with his new passion for strength training. We get into gut health, diet, and the mindset that works for both writing and sport. Greg also manages to pin me down on our exact calorie and carbohydrate intake recommendations for athletes. Here's the outline of this interview with Greg White: [00:01:03] Greg's history as a client of Nourish Balance Thrive. [00:01:21] Chris on Ben Greenfield's podcast in 2016: Why Is My Cortisol High Even Though I'm Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More! [00:01:29] The MAF Method; Trailrunner Nation - Podcasts. [00:02:25] Organic Acids Test (OAT). [00:03:23] Simon Marshall, PhD. [00:03:41] Phil Maffetone. [00:09:34] Book: Mindset, by Carol Dweck. [00:15:34] Greg's gut health journey. [00:19:29] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:20:01] Oura Ring. [00:21:43] Ancestral-Paleo Diet. [00:22:44] Our exact calorie and carbohydrate intake recommendations for athletes. [00:24:20] Tommy's AHS18 talk: The Athlete's Gut: Pitfalls of Fueling Modern Performance. [00:25:46] Zach Moore, NBTs Head of Strength and Conditioning. [00:27:36] 7-Minute Analysis Health Questionnaire. [00:29:15] Brad Kearns Get Over Yourself podcast. Episodes featuring Dr. Tommy Wood: 1, 2. [00:30:14] Risk of undereating with a whole-foods diet. [00:31:57] TED Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe. [00:33:30] Podcast: How to Reconcile Performance with Longevity, with Simon Marshall and Tommy Wood. [00:35:25] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:35:50] Shift in focus from performance to longevity. [00:36:48] Yaktrax for running/walking in winter. [00:39:12] Onnit equipment. [00:39:18] Tawnee Prazak. [00:40:10] Luna sandals. [00:42:15] Podcast: NBT People: Will Catterson. [00:45:17] Katy Bowman. [00:46:01] Kelly Starrett; Mobility/WOD (M/WOD). [00:46:12] Beginning strength training. [00:49:52] Functional Range Conditioning (FRC). [00:51:14] HOKA shoes. [00:53:55] NBT on Patreon for premium podcasts and forum access. [00:54:30] "Inspiration is for amateurs - the rest of us just show up and get to work." - Chuck Close, painter. [01:00:54] Tony Robbins. [01:01:20] Strength training getaways. [01:04:22] Greg's YouTube channel. [01:04:33] TV shows Greg has worked on: Season One of Animaniacs Reboot for Hulu (out in 2020). Comedy Central: Ugly Americans, TripTank; Netflix: The Adventures of Puss in Boots. [01:05:46] Josh Turknett MD on Patreon. Podcast with Josh: The Migraine Miracle.

Dr. Jason Hawrelak, PhD. is a researcher, educator, and clinician, specializing in gastrointestinal health, the gut microbiota and the use of probiotics to improve health outcomes. Jason has written extensively in the medical literature on these topics and has been in clinical practice for almost 20 years. He also coordinates and teaches the Evidence-based Complementary Medicine Program at the University of Tasmania in Australia. In this podcast, Jason and I discuss probiotics: what they are, what they do, and how to use them to improve your health. Jason talks about assessing the gut microbiota, some common misconceptions about probiotics, and specific strains to look for that are backed by research. He also discusses his industry-independent, evidence-based online courses and database, created to help guide clinical practice. Here's the outline of this interview with Jason Hawrelak: [00:00:53] Jason's background. [00:01:48] Studying people with IBS; learning about FODMAPs the hard way. [00:06:15] Jason's Probiotic Advisor courses. [00:06:36] Jason's scientific publications. [00:09:39] Manipulating the microbiota to improve health outcomes. [00:12:20] Tools for assessing the gut microbiota: breath and stool testing. [00:12:55] The limits of lactulose testing for SIBO. [00:14:20] Interconnectedness amongst organisms in the microbiome; Mouse study: Qiu, Xinyun, et al. "Changes in the composition of intestinal fungi and their role in mice with dextran sulfate sodium-induced colitis." Scientific reports 5 (2015): 10416. [00:15:11] Apex predators in the gut ecosystem. [00:15:36] Course: Advanced Probiotic Prescribing. [00:15:40] Probiotics: live microbes that when administered in adequate amounts produces therapeutic effects. [00:16:51] Current applications for probiotics. [00:20:02] Debunking myths about probiotics regarding colonization and quick fixes. [00:21:34] Fermented foods and drinks. [00:24:12] The characteristics of a species is strain-specific. [00:25:01] What to look for in a probiotic product (and red flags for what to avoid). [00:26:08] Minimum therapeutic dose: one billion colony forming units (CFU). [00:28:40] The Probiotic Advisor database. [00:32:31] Promising probiotic strains that aren't yet available on the market. [00:35:35] Justin Sonnenburg. [00:35:50] Improving diversity of the gut ecosystem. [00:36:30] 40 plant foods per week. [00:39:06] uBiome. [00:39:24] Genova GI Effects Comprehensive Stool Profile. [00:42:07] Using uBiome results. [00:43:33] Connection between the microbiome and mood. Course: Depression, Anxiety, and the Gastrointestinal Tract Microbiota. [00:44:32] Transmitting depression from one organism to another via fecal transplant; Study: Kelly, John R., et al. "Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat." Journal of psychiatric research 82 (2016): 109-118. [00:46:53] Jason's clinic. [00:48:00] Join the Gut Microbiota Explorer Challenge when you support us on Patreon.

Paul Laursen, PhD is an author, endurance coach, high-performance consultant and entrepreneur. He has competed in 17 Ironman triathlon races and has published over 125 peer-reviewed papers in exercise and sports science journals. We've had him on the podcast once before to discuss High-Intensity Interval Training (HIIT), and he's since co-authored a book and developed an online course on the topic. In this podcast, Paul and I take an even deeper dive into HIIT, including the specific physiological benefits that just aren't available with lower intensity aerobic training. He describes his book and training course, which bridge the gap between the science and application of HIIT. We also get into some of the technology, gadgets, and sports psychology concepts that Paul uses in his coaching. Here's the outline of this interview with Paul Laursen: [00:00:04] Paul's first podcast: Why Do and How to High-Intensity Interval Training. [00:00:33] Book: Science and Application of High-Intensity Interval Training, by Paul Laursen, PhD and Martin Buchheit, PhD. [00:01:20] Revelstoke Mountain Resort. [00:02:50] Mountain biking trails in Revelstoke, British Columbia. [00:05:40] Phil Maffetone; MAF method. [00:06:25] High-Intensity Interval Training (HIIT). [00:07:09] What does HIIT training do? [00:11:43] Type 2 fast-twitch muscle fibers. [00:11:55] Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:11:56] Joe Friel; Book: Fast After 50; Podcast: Joe Friel: World-Class Coach of Elite Athletes [00:13:30] Paul's online video online training course: Science and Application of High-Intensity Interval Training. [00:14:08] History of the book and the course; Martin Buchheit, PhD. [00:14:25] Literature Review: Part 1: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954; Part 2: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954. [00:16:15] Daniel Plews, PhD. [00:16:23] Marc Quod, Sports Physiologist from Orica-Greenedge cycling team. [00:17:28] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:19:45] Simon Marshall and Lesley Paterson. Podcasts featuring Simon: 1, 2, 3, 4; and Lesley: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:20:30] Using HIIT to train an elite triathlete. [00:22:40] Kyle Buckingham. [00:28:08] Measuring intensity; GPS watches, heart rate; rating of perceived exertion (RPE). [00:29:44] TrainingPeaks. [00:29:50] How work periods are prescribed; 5-zone model. [00:33:37] Gadget interference in training; Stages; SRM. [00:35:57] Quarq. [00:36:28] Garmin Connect. [00:37:29] The importance of carrying out a HIIT session as prescribed. [00:38:37] Fartlek. [00:39:29] Interval training vs. Fartlek; Study: Das, Aditya Kumar, M. Sudhakara Babu, and Kota Satish. "Effect of continuous running fartlek training and interval training on selected motor ability and physiological variables among male football players." International Journal of Physical Education Sports Management and Yogic Sciences 4.1 (2014): 13-18. [00:41:36] Use of stationary bikes to ensure precision with intervals. [00:44:55] The psychology of HIIT. [00:45:44] Book: The Chimp Paradox by Dr. Steve Peters. [00:49:03] How much better can you get with HIIT? [00:53:23] HIITscience. [00:53:33] Book: Make it Stick: The Science of Successful Learning by Peter C. Brown, Henry L. Roediger III, and Mark A McDaniel. [00:54:51] A need for accredited HIIT science instructions and tools to support HIIT prescription. [00:55:28] Heart rate variability (HRV). [00:56:11] Martin Buchheit as head of performance for Paris Saint-Germain Football Club. [00:57:33] Free content at HIITscience.com; Social media: Facebook, Twitter, Instagram.

When we launched the Blood Chemistry Calculator (BCC) in early 2018 we couldn't have predicted the changes the software would undergo or the projects it would lead to. One such project has been researching and writing a scientific paper on the use of machine learning to predict and interpret biological age. The paper is currently in the peer review process on F1000Research, an open research publishing platform. In this podcast, I talk with lead author Dr. Tommy Wood, MD, PhD, about the importance of knowing your biological age and understanding how it can be derived from basic blood chemistry markers. Tommy and I discuss the peer-review process and the changes we're making to the software as a result of the feedback that's been provided. We also discuss the individual markers that have the greatest impact on biological age, and how you can get a free predicted age report. Here's the outline of this interview with Tommy Wood: [00:00:58] Tommy got bit by a snake. [00:02:38] Going to the doctor vs. changing lifestyle. [00:03:32] Iatrogenic antibiotic injury. [00:03:49] Antivenom: what it is, what it does and the side effects. [00:06:49] Snake oral microbiota. [00:10:23] Effects of antibiotics on gut. [00:13:29] DUTCH (Dried Urine Test for Comprehensive Hormones). [00:15:54] Our article: An interpretable machine model of biological age. [00:17:15] Why is biological age important? [00:19:12] Other tests of biological age; telomeres. [00:20:31] Epigenetic testing. [00:20:59] Effects of environment on epigenetic methylation; Studies: Nilsson, Emma, and Charlotte Ling. "DNA methylation links genetics, fetal environment, and an unhealthy lifestyle to the development of type 2 diabetes." Clinical epigenetics 9.1 (2017): 105; and Yet, Idil, et al. "Genetic and environmental impacts on DNA methylation levels in twins." Epigenomics 8.1 (2016): 105-117. Effects of lifestyle change on epigenetic methylation; Studies: Arpón, Ana, et al. "Impact of consuming extra-virgin olive oil or nuts within a Mediterranean diet on DNA methylation in peripheral white blood cells within the PREDIMED-Navarra randomized controlled trial: A role for dietary lipids." Nutrients 10.1 (2018): 15; and Delgado-Cruzata, Lissette, et al. "Dietary modifications, weight loss, and changes in metabolic markers affect global DNA methylation in Hispanic, African American, and Afro-Caribbean breast cancer survivors." The Journal of nutrition 145.4 (2015): 783-790. [00:21:05] Epigenetic shifts and aging; Study: Pal, Sangita, and Jessica K. Tyler. "Epigenetics and aging." Science advances 2.7 (2016): e1600584. [00:21:48] Insilico Medicine - Deep Biomarkers of Human Aging: aging.ai. [00:22:46] Blood Chemistry Calculator (BCC). [00:23:33] Find out your biological age with the free partial BCC report. [00:24:04] How the biological age score is determined. [00:28:13] Why we published the paper. [00:28:40] Medscape article: Journal Editors on Peer Review, Paywalls, and Preprints. [00:31:26] F1000Research. [00:33:54] GitHub; XGBoost; Python. [00:35:32] The reviewers for the peer review process: Alex Zhavoronkov and Peter Fedichev. [00:39:10] Ideas that came out of the peer review process. [00:42:49] Shapley Values and SHAP plots. [00:43:51] Machine learning competition website: Kaggle. [00:45:20] The most important blood markers for predicting biological age. [00:48:02] Total cholesterol and BUN for predicting biological age. [00:50:48] Nourish Balance Thrive on Patreon; NBT Forum.

At the recent Physicians for Ancestral Health Winter Retreat I had the opportunity to sit down in person with L. Amber O'Hearn, an outspoken advocate of plant-free eating. Since learning about the zero-carb carnivore approach in 2009, Amber has become an international speaker, researcher, and writer on the subjects of ketosis and the health benefits of eating meat. In this podcast, Amber and I discuss her health journey from veganism to low carb, and then to the more radical carnivore diet. She explains how shunning plant foods led to a dramatic improvement in both her physical and mental health, ending her 20-year battle with bipolar disorder, without the use of medication. She also describes her own version of zero-carb and discusses how a carnivore diet affects ketosis. Here's the outline of this interview with Amber O'Hearn: [00:00:23] Physicians for Ancestral Health. [00:02:01] Amber's background. [00:03:02] The path that led her to a low carb diet. [00:09:23] Zooko Wilcox-O'Hearn. [00:11:53] David Chaum. [00:12:37] Zcash. [00:16:10] The Ketogenic Diet for Health: ketotic.org. [00:16:49] The value of end-to-end citations. [00:21:52] Amber's post on gluconeogenesis: If You Eat Excess Protein, Does It Turn Into Excess Glucose? [00:26:04] Josh Turknett MD; Talk: How to Win at Angry Birds: Moving Towards a More Efficient Practice Model. [00:26:14] Richard David Feinman; blog: The Other. [00:28:28] Reevaluating previous recommendations: Salt and DHA. [00:33:03] Bipolar disorder and pharmaceutical treatment. [00:40:31] Identifying the root cause of psychiatric illness. [00:45:06] Unwanted side effects from mood stabilizing drugs. [00:47:16] Cognitive Behavioral Therapy (CBT). [00:53:45] Zero carb/plant free diet; Zeroing In On Health, ZIOH. ZIOH Facebook group. [00:57:05] Charles Washington, founder of ZIOH group. [00:57:49] Dry fasting leads to increased fat breakdown; Study: Rutkowska, Joanna, et al. "Increased fat catabolism sustains water balance during fasting in zebra finches." Journal of Experimental Biology 219.17 (2016): 2623-2628. [01:03:58] Pregnancy: Carbohydrate cravings and hyperemesis gravidarum. [01:05:50] Paleo Baby Podcast: Chloe Archard: Paleo advocate, mom, and host of the "Eat Better" podcast. [01:06:51] Rat study: Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatric research 19.1 (1985): 139. [01:07:56] Keto Summit; Jeremy Hendon. [01:09:28] Talk at Low Carb Breckenridge: L. Amber O'Hearn - Ketosis Without Starvation: The Human Advantage. [01:10:03] The Boulder Carnivore Conference. [01:10:54] What does a carnivore diet consist of? [01:11:44] Financial considerations. [01:13:56] Paleomedicina Clinic (ICMNI) uses a Paleolithic Ketogenic Diet. [01:14:59] Stephen Phinney, MD, PhD. [01:15:24] Optimal ketone levels graphic from The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney. [01:17:30] Autoimmune Protocol Diet (AIP). [01:18:39] Shawn Baker. [01:20:26] Andrew Scarborough. [01:21:41] Ability to eat more protein while remaining in ketosis. [01:26:07] Georgia Ede, MD. [01:26:54] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [01:27:35] Amber's blog: empiri.ca. [01:27:46] Twitter: @ketocarnivore. Amber's book-in-progress: facultativecarnivore.com. You can also support Amber's work on Patreon.

Stephanie Welch is a humanist and ancestral health advocate, challenging commonly held societal beliefs and taboos in an effort she calls Disruptive Anthropology. In 2013 she became a full-time urban barefooter in Boston and in 2014 she took up intactivism, combating both male and female circumcision as a matter of health and human rights. Two years later she began studying and speaking on sexual commerce as it relates to male and female interpersonal dynamics. On this podcast, Stephanie and I talk about some of the stances she's taken during her years of ancestral advocacy. We talk about the ways that wearing shoes undermines our innate biomechanical development and the social norms she challenges by going barefoot. We also discuss the physical and sexual consequences of male circumcision and the critical aspects of community and connection that have been lost to modern American culture. Here's the outline of this interview with Stephanie Welch: [00:00:08] PAH Winter Retreat. [00:06:30] Noticing patterns in people's bodies, as a massage therapist. [00:07:43] What kind of deleterious effects could happen from wearing shoes? [00:09:45] The sense of touch that comes through the sole of the foot; mechanoreceptors. [00:11:37] Flat feet. [00:14:36] Minimalist footwear; stress fractures. [00:16:49] What about sharp objects? [00:17:36] Bruce Parry TV series: Tribe (Going Tribal in the US). [00:18:16] Toughening up the feet. [00:21:46] Navigating social norms and conventions. [00:23:11] Etsy: Barefoot sandals. [00:24:12] NBT on Patreon; Forum challenge ideas. [00:27:31] Why circumcision is not Paleo; Video: Not So Vestigial: The Anatomy and Functions of Male Foreskin by Stephanie Welch BA, MA, LMT. [00:28:33] Parental disagreement about child's circumcision: News story. [00:30:41] Medical benefits of the foreskin. [00:32:13] Does circumcision reduce the risk of disease? [00:35:49] Functions of the foreskin: protection, lubrication, sensation, mechanical action, partner stimulation, erectile stimulation and penis size. [00:36:40] Greater force needed during intercourse for circumcised men; Study: O'Hara, Kristen, and Jeffrey O'Hara. "The effect of male circumcision on the sexual enjoyment of the female partner." BJU international 83.S1 (1999): 79-84. (Note: This may not be the specific study described by Stephanie in the podcast). [00:39:11] The role of the foreskin in lubrication. [00:41:54] The role of the foreskin in male stimulation. [00:43:18] Why are people getting circumcised? [00:52:29] Circumcision later in life. [00:54:49] Evolutionary Feminism: Rekindling Women's Sexual Power. [00:55:45] Nuclear families as the domestic unit of society. [00:56:36] Compassionate Communities; Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD. [00:58:14] Tribal living vs. modern households. [01:03:55] Stephanie's Paper: Welch, Stephanie. "Shoes Are Not Paleo." Journal of Evolution and Health 2.1 (2017): 16. [01:04:01] Paleo f(x). [01:04:22] Stephanie at the Ancestral Health Symposium. [01:04:31] Future Frontiers in Austin, Tx.

Kimberly Harmon, MD, is board certified in Family Practice with a Certificate of Added Qualification in Sports Medicine. She is the Head Football Team Physician for the University of Washington Huskies, as well as a UW Professor in the Departments of Family Medicine and Orthopaedics and Sports Medicine. Kimberly has lectured nationally and has authored numerous peer-reviewed papers on topics relating to sports injury and novel approaches to treatment. In this podcast with Dr. Tommy Wood, MD, PhD, Kimberly draws from her own research and experience to describe options for the treatment of sport-related tendon and joint injuries using minimally-invasive procedures. They discuss interventions ranging from physical therapy techniques to platelet-rich plasma to relieve pain and improve function. She also discusses some of the main medical and safety challenges faced by today's college athletes. Here's the outline of this interview with Kimberly Harmon: [00:01:15] Non-surgical approaches to sport-related joint and tendon problems. [00:04:16] Assessment and treatment; eccentric exercises. [00:06:48] Early intervention; Physical therapy techniques: Astym and Graston. [00:07:10] Extracorporeal shockwave therapy. [00:07:43] Nitrous Oxide; nitro patch. [00:10:27] Tenotomy. [00:10:52] Injecting whole blood into the tendon; Platelet-rich plasma (PRP). [00:12:54] Reviews of PRP studies: 1. Salamanna, Francesca, et al. "New and emerging strategies in platelet-rich plasma application in musculoskeletal regenerative procedures: general overview on still open questions and outlook." BioMed research international 2015 (2015). 2. Barile, Antonio, et al. "Anaesthetics, steroids and platelet-rich plasma (PRP) in ultrasound-guided musculoskeletal procedures." The British journal of radiology 89.1065 (2016): 20150355. 3. Jeong, D. U., et al. "Clinical applications of platelet-rich plasma in patellar tendinopathy." BioMed research international 2014 (2014). [00:14:03] Kim's research on PRP - about 80% of people respond Mautner, Kenneth, et al. "Outcomes after ultrasound-guided platelet-rich plasma injections for chronic tendinopathy: a multicenter, retrospective review." PM&R 5.3 (2013): 169-175. [00:15:35] Cortisol vs. PRP. [00:17:12] Working treatment into recommendations for athletes. [00:18:40] Joints; treatment with PRP. [00:20:02] PRP improves joint pain and function; Studies: Bousnaki, M., A. Bakopoulou, and P. Koidis. "Platelet-rich plasma for the therapeutic management of temporomandibular joint disorders: a systematic review." International journal of oral and maxillofacial surgery 47.2 (2018): 188-198; and Tietze, David C., Kyle Geissler, and James Borchers. "The effects of platelet-rich plasma in the treatment of large-joint osteoarthritis: a systematic review." The Physician and sportsmedicine 42.2 (2014): 27-37. [00:21:00] Joint replacement. [00:21:40] Viscosupplementation; brands: Synvisc, Orthovisc, Euflexxa, Supartz; hyaluronic acid. [00:22:12] PRP vs. hyaluronic acid; Study: Ye, Ye, et al. "Platelet rich plasma versus hyaluronic acid in patients with hip osteoarthritis: A meta-analysis of randomized controlled trials." International Journal of Surgery (2018). [00:24:00] Stem cells. [00:28:00] Ablations of the nerves for arthritis; radiofrequency ablation (RFA). [00:29:36] Being the on-call doctor for the University of Washington Husky football team. [00:31:23] Problems seen in college athletes; sleep. [00:33:20] Chair of the Pac-12 Student Athlete Health and Well-Being Board. [00:34:42] Injury record database; sports analytics. [00:37:02] Find Kim: Sports Medicine Clinic at Husky Stadium; see her research on PubMed.

Dr. Mark Cucuzzella, MD is a family medicine physician and Air Force Reserve Lieutenant Colonel, as well as a Professor at West Virginia University School of Medicine. Mark has been a competitive runner for almost four decades, with more than one hundred marathon and ultramarathon finishes, and he continues to compete as a national-level masters runner. Mark also owns the first minimalist running and walking shoe store, Two Rivers Treads. In this podcast Dr. Tommy Wood, MD talks with Mark about his new book Run For Your Life, which outlines the science and the soul of running and nutrition for maintaining a vigorous life. They discuss the aspects of physiology that suggest humans evolved to run, and the features of modern living that can result in foot pain and arthritis. Mark shares his best training tips for both new and experienced runners, as well as resources for healing painful foot conditions. Here's the outline of this interview with Mark Cucuzzella: [00:00:23] Book: Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy, by Dr. Mark Cucuzzella. [00:01:54] Books: Fat Chance and The Fat Chance Cookbook, by Dr. Robert Lustig. [00:02:07] Gary Taubes. [00:04:33] The process of writing a book. [00:05:44] Co-writer Broughton Coburn. [00:07:18] Collaboration between Tommy and Mark on low-carb paper: Cucuzzella, Mark T., et al. "A low-carbohydrate survey: Evidence for sustainable metabolic syndrome reversal." Journal of Insulin Resistance 2.1 (2017): 1-25. [00:08:09] Running. [00:08:39] Book: Born to Run by Christopher McDougall. [00:08:42] Features of human physiology and skeleton that support bipedal running; Study: Bramble, Dennis M., and Daniel E. Lieberman. "Endurance running and the evolution of Homo." Nature 432.7015 (2004): 345. [00:09:31] Book: Story of the Human Body, by Dan Lieberman. [00:11:20] Zones of training. [00:12:10] Minimal shoes. [00:15:12] The road to health for people with obesity and type 2 diabetes. [00:15:34] Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD. [00:16:41] Slow jogging; Dr. Hiroaki Tanaka. Videos: 1, 2, and how to slow jog, with Dr. Tanaka. [00:18:46] The facia and how it relates to running. [00:20:37] Lawrence van Lingen. [00:20:53] Book: Anatomy Trains, by Thomas Myers. [00:21:23] Book: Functional Atlas of the Human Fascial System, by Carla Stecco, MD. [00:22:17] Videos: Gil Hedley: Fascia and stretching: The Fuzz Speech and Strolling Under the Skin. [00:23:50] Foam rolling. [00:25:04] The gastrocsoleus complex. [00:28:23] Plantar fasciitis; Mark's ebook. [00:29:47] Hallux valgus (bunion). [00:31:06] Relieving foot pain: Correct Toes. [00:32:59] Insole: Barefoot Science. [00:33:47] Knee osteoarthritis and pain. [00:34:28] Dr. Casey Kerrigan; Jay Dicharry. [00:36:11] Modern-day influences on osteoarthritis; Study: Berenbaum, Francis, et al. "Modern-day environmental factors in the pathogenesis of osteoarthritis." Nature Reviews Rheumatology(2018): 1. [00:37:17] Dick Beardsley, Roger Robinson. [00:39:35] Meb Keflezighi. [00:41:14] Cardiovascular benefits vs complications of training. [00:42:44] Podcast: How to Reconcile Performance with Longevity. [00:44:22] Bernard Lagat. [00:44:56] Eliud Kipchoge. [00:48:48] Runforyourlifebook.com and www.DrMarksdesk.com. [00:50:58] PAH Winter Retreat in Scottsdale, AZ.

This past January several of the NBT team members and I met up for sun and camaraderie at the Flō Retreat Center, in Uvita, Costa Rica. Flō is run by strength coach, Ben House, PhD, who's been on the podcast once before. Previously we talked about his work with clients and the effects of hormones on building strength and lean mass. It's now a year later and we're continuing the conversation. On this podcast, Ben is joined by myself, Dr. Tommy Wood, Megan Roberts, and Dr. Lindsay Taylor for a discussion of some of the practical and philosophical aspects of strength training and public health. Ben also shares his strategy for evaluating scientific literature and explains why everyone can benefit by building muscle. Here's the outline of this interview with Ben House: [00:00:00] Hikecast with Kim House. [00:00:07] Flō Retreat Center, Uvita, Costa Rica. [00:03:03] Addictions. [00:05:27] Indicators of longevity: grip strength, leg strength and muscle mass, VO2 max. [00:08:46] Megan's transformation. [00:09:47] Fat free mass index (FFMI). [00:10:02] Muscle mass and mortality; Study: Abramowitz, Matthew K., et al. "Muscle mass, BMI, and mortality among adults in the United States: A population-based cohort study." PloS one 13.4 (2018): e0194697. [00:13:27] FFMI Calculator. [00:16:16] Working as a personal trainer. [00:17:56] Getting a PhD: Learning how to learn. [00:21:32] Glycogen shunt; Studies: Shulman, Robert G. "Glycogen turnover forms lactate during exercise." Exercise and sport sciences reviews 33.4 (2005): 157-162; and Shulman, R. G., and D. L. Rothman. "The "glycogen shunt" in exercising muscle: a role for glycogen in muscle energetics and fatigue." Proceedings of the National Academy of Sciences 98.2 (2001): 457-461. [00:24:47] Dr. Josh Turknett. Podcast: The Migraine Miracle. [00:25:22] Different types of cells identified in mouse brain; Study: Tasic, Bosiljka, et al. "Shared and distinct transcriptomic cell types across neocortical areas." Nature 563.7729 (2018): 72. [00:27:18] Dr. Richard Feinman blog post: Meta-analysis is to analysis… [00:31:58] Keto not conducive to muscle gain in clinical trials; Studies: Vargas, Salvador, et al. "Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial." Journal of the International Society of Sports Nutrition 15.1 (2018): 31. Additional studies showing loss of lean body mass on keto: 1, 2, 3, 4, 5, 6. [00:32:42] Luis Villaseñor, KetoGains. [00:34:27] Solving nuanced health problems. [00:35:49] Precision Nutrition. [00:40:36] Books: The Power of Moments and Switch by Chip Heath and Dan Heath. [00:42:01] Behavior change. [00:43:13] Is obesity solvable on a macro level? [00:50:34] Uncoupling proteins; Podcast: Mitochondria: More Than a Powerhouse, with Dr. Bryan Walsh. [00:52:00] Lindsay Taylor; Podcast: Brain Training for the Primal Keto Endurance Athlete. [01:03:24] Mike T Nelson; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [01:03:43] Retreats at the Flō Retreat Center. [01:06:52] Bro retreats; hypertrophy camps. [01:08:35] 2019 Functional Medicine Costa Rica Retreat: Speakers include Bryan Walsh, Pat Davidson, Seth Oberst. [01:09:46] Zac Cupples; Course: Human Matrix. [01:10:07] Lucy Hendricks, Ryan L'Ecuyer. [01:13:16] 30 minutes 2x a week to get to a sufficient FFMI. [01:14:26] Mechanisms for increasing muscle mass: muscular tension and metabolic stress. [01:19:35] Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [01:19:48] Nourish Balance Thrive on Patreon. [01:26:47] Is the Flō Retreat Center replicable? [01:30:15] Ben's Facebook page; Functional Medicine Costa Rica; broresearch.com; Email: [email protected].

Back on the show today is Greg Potter, PhD, Content Director at humanOS.me. Last time Greg was here we discussed entraining circadian rhythm to attain perfect sleep. Today we're examining circadian biology from a different angle, focusing specifically on chronotypes. Are we biologically wired to be morning larks or night owls? Or do these tendencies stem from social conditioning and modern influences? On this podcast, Dr. Tommy Wood talks with Greg about the biological underpinnings that may have resulted in distinct chronotypes. They discuss the environmental factors that contribute to early or late tendencies and the impact of having a "late" chronotype on health outcomes. Greg also shares his best practical strategies to optimize the circadian system for the purposes of health, sleep, and productivity. Here's the outline of this interview with Greg Potter: [00:00:00] Try a humanOS Pro Membership for $1 for the first month (use code: NBT). [00:00:10] Greg's previous podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health. [00:02:04] Satchin Panda podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [00:02:12] Bill Lagakos podcast: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:02:44] Chronotypes. [00:03:33] Michael O'Shea, author of Aspects of Mental Economy (1900). [00:04:03] Colin Pittendrigh and Serge Daan. [00:04:40] Horne and Östberg study: Horne, Jim A., and Olov Östberg. "A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms." International journal of chronobiology(1976). [00:04:45] Morningness-Eveningness Questionnaire (MEQ). [00:05:45] Composite Scale of Morningness; Munich ChronoType Questionnaire (MCTQ). [00:07:19] Objective measures of biological timing: actimetry; Actiwatch; melatonin rhythm, core body temperature, cortisol. [00:09:20] The circadian system explained. [00:12:19] Time cues (zeitgebers). [00:11:39] Entrainment. [00:15:12] Phase angle of entrainment; Jeanne Duffy, PhD. [00:17:36] Intrinsically photosensitive retinal ganglion cells; David Berson, PhD; Samer Hattar. [00:18:49] Suprachiasmatic nucleus (SCN); Studies: Moore, Robert Y., and Victor B. Eichler. "Loss of a circadian adrenal corticosterone rhythm following suprachiasmatic lesions in the rat." Brain research(1972); and Abe, K., et al. "Effects of destruction of the suprachiasmatic nuclei on the circadian rhythms in plasma corticosterone, body temperature, feeding and plasma thyrotropin." Neuroendocrinology 29.2 (1979): 119-131. [00:19:36] Phase Response Curve. [00:22:03] Sleep homeostasis: the pressure to sleep that accumulates with more time awake. [00:24:26] David Samson, PhD; Sentinel hypothesis, study: Samson, David R., et al. "Chronotype variation drives night-time sentinel-like behaviour in hunter–gatherers." Proc. R. Soc. B 284.1858 (2017): 20170967. [00:28:35] Kenneth Wright, Jr.; Study: 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. [00:32:49] Weaker time cues: 88% of time indoors, light pollution. [00:35:56] Twin studies on diurnal type: Vink, Jacqueline M., et al. "Genetic analysis of morningness and eveningness." Chronobiology international 18.5 (2001): 809-822. [00:36:24] Familial advanced sleep phase syndrome; Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:37:48] Delayed sleep phase disorder; study: Patke, Alina, et al. "Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder." Cell 169.2 (2017): 203-215. [00:38:17] Gene variants involved in the sleep timing; Studies: Hu, Youna, et al. "GWAS of 89,283 individuals identifies genetic variants associated with self-reporting of being a morning person." Nature communications 7 (2016): 10448; and Jones, Samuel E., et al. "Genome-wide association analyses in> 119,000 individuals identifies thirteen morningness and two sleep duration loci." Biorxiv (2016): 031369. [00:41:33] Economic benefit of later school start times: Hafner, Marco, Martin Stepanek, and Wendy M. Troxel. "Later school start times in the US." An economic analysis (2017). [00:46:03] Health effects of late chronotype. [00:47:23] Study: Knutson, Kristen L., and Malcolm von Schantz. "Associations between chronotype, morbidity and mortality in the UK Biobank cohort." Chronobiology international (2018): 1-9. [00:48:35] Chronotype and cognitive performance; Study: Kyle, Simon D., et al. "Sleep and cognitive performance: cross-sectional associations in the UK Biobank." Sleep medicine 38 (2017): 85-91; and van der Vinne, Vincent, et al. "Timing of examinations affects school perform

→ Join us at the Physicians for Ancestral Health Winter Retreat ← Dr. Luke Bennett, MD is the Medical and Sports Performance Director with Hintsa Performance, and the team doctor for the Mercedes - AMG Petronas Formula One (F1) racing team. His role with F1 involves providing general medical practice for 200 staff on the road and overseeing a team of coaches, trainers, and nutritionists who work with the drivers on the Formula One grid. In this podcast with Dr. Tommy Wood, Luke discusses his background in critical and intensive care medicine in Australia and the events that launched him from lifelong fan of motorsport to Formula One team doctor. They discuss the training, business, and performance psychology needs of F1 drivers and some of the challenges associated with life on the road. Here's the outline of this interview with Luke Bennett: [00:00:12] Peter Attia Podcast: The Drive. [00:00:20] Hintsa Performance. [00:02:30] Royal Flying Doctor Service of Australia. [00:05:18] Taking a patient history. [00:06:35] Transitioning to working with Formula One. [00:07:47] Dr. Aki Hintsa. [00:08:39] Formula One. [00:09:33] Team doctor for the Mercedes-AMG Petronas team. [00:11:28] Haile Gebrselassie; Mika Häkkinen. [00:12:44] Pete McKnight and Dave Ferguson; Book: The Science of Motorsport, by David P. Ferguson. [00:13:55] Finding the right coach for the right driver. [00:17:14] The Core: a close and deliberate examination of what makes a person tick. [00:18:33] Psychology of sports performance in F1. [00:21:20] The complex social tapestry of F1 racing. [00:23:19] Hintsa Chairman Juha Äkräs and CEO, Jussi Raisanen. [00:25:01] Knowing where to assign your time. [00:29:23] Tim Ferriss; Financial Times, Sky News; The West Wing Weekly. [00:30:24] Sam Harris, Waking Up Podcast. [00:31:19] Shane Parrish; Farnam Street blog. [00:32:11] Ornithology. [00:34:35] Hintsa on Twitter and Facebook.

Julian Abel, MD has been a consultant in palliative care since 2001, as well as the Vice President of Public Health Palliative Care International, and the Director of Compassionate Communities UK. Since 2016 Julian has been collaborating with Frome Medical Practice in the UK to roll out their innovative model of building social connection within the community to improve health outcomes and quality of life. The initial results have been remarkable, with dramatic decreases in local emergency admissions compared to surrounding areas. On this podcast with Tommy Wood, MD, PhD, Julian describes the compassionate community model of care, including the financial and social benefits that come with weaving social support into an existing health care system. He explains how creating stronger connections within the community is a public health imperative and a socially conscious alternative to rising health care costs. He's also developed a replicable system for bringing the concept to other communities and businesses. Here's the outline of this interview with Julian Abel: [00:02:19] Compassionate communities: Things that matter most to people who are dying and the supportive networks that surround them. [00:03:08] Palliative care. [00:05:18] The impact of kindness and compassion on how we function. [00:06:01] Death: how best to help people with terminal illness. [00:08:40] Frome Medical Practice in Somerset; Health Connections Mendip. [00:10:47] Impact of social connection: 14% reduction in emergency admissions in Frome, compared to 28.5% increase in admissions within Somerset; Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810. [00:11:53] Social relationships and mortality; Study: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:12:37] Bringing compassionate communities into health services. [00:14:35] Benefits to health, medicine, and society. [00:16:23] Compassionate Communities UK. [00:18:32] Key functions of the model. [00:23:16] Reciprocity and altruism. [00:24:31] Systematic program implementation: How to bring these practices to new communities. [00:26:16] Public Health Palliative Care International; Compassionate City Charter. [00:29:00] Implementation within companies for staff retention and recruitment, employee morale, productivity. [00:30:25] Physicians: Emotional distance vs. compassion. [00:33:49] Placebo effect and therapeutic relationship. [00:37:14] Fitting the model into even very brief medical consultations. [00:37:31] Health Connections Mendip service directory. [00:38:48] A "malnourishment of compassion", across all age groups. [00:41:34] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:41:37] Guardian article: The town that's found a potent cure for illness – community, by George Monbiot. [00:42:13] Highlights email discussing compassionate communities paper and intervention.

We've got neurologist Josh Turknett, MD back on the podcast today to talk about "unschooling", a homeschooling method in which the direction of education is strongly influenced by the student's interests and choices. It is becoming a popular alternative to traditional schooling, which forces kids to stay indoors, sit still, and be quiet for hours every day, while limiting access to activities they are developmentally wired to appreciate, such as art, drama, and music. On this podcast Josh and I talk about how best to support a child's natural cognitive development, specifically using the principles of unschooling. Josh describes this emerging paradigm and explains the benefit it holds for all children - not only those struggling within the traditional school system. We also discuss the best resources we've found for educating our own kids and encouraging their cognitive development. Here's the outline of this interview with Josh Turknett: [00:00:13] Previous podcast episode: The Migraine Miracle, with Josh Turknett, MD. [00:01:10] Physicians for Ancestral Health (PAH); PAH Podcast. [00:02:33] PAH website: ancestraldoctors.org. [00:05:38] Intelligence Unshackled Podcast. [00:08:30] Book: The Man Who Mistook His Wife for a Hat: And Other Clinical Tales, by Oliver Sacks. [00:09:02] Geoffrey Hinton: This Canadian Genius Created Modern AI. [00:09:44] Study: Richards, Blake A., and Paul W. Frankland. "The persistence and transience of memory." Neuron 94.6 (2017): 1071-1084. [00:10:37] Book: The Forgetting Machine: Memory, Perception, and the "Jennifer Aniston Neuron", by Rodrigo Quian Quiroga. [00:12:07] Paleo Baby Podcast. [00:12:52] Letter To High Meadows Elementary School. [00:16:58] Arts and music as undervalued disciplines in traditional school systems. [00:20:15] Harder is not necessarily better. [00:21:36] Forest school. [00:23:12] Using the outdoors for primary education. [00:25:32] Traditional schooling: suppressing activities that come most naturally. [00:26:03] ADD/ADHD; sleep deprivation and nutrition. [00:29:57] Unschooling. [00:33:42] Learning formula: intrinsic motivation, feedback mechanism, learning constructed knowledge. [00:36:15] Day to day unschooling schedule. [00:37:10] The myth of poor socialization when homeschooling. [00:39:37] Balancing interests with general education. [00:42:37] Duolingo. [00:42:55] Educational materials. [00:43:07] Khan Academy; 3Blue1Brown; Smartick. [00:45:17] Assessing knowledge and progress. [00:50:37] Book: Selfish Reasons to Have More Kids: Why Being a Great Parent is Less Work and More Fun Than You Think, by Bryan Caplan. [00:53:59] Book: Make It Stick: The Science of Successful Learning, by Peter C. Brown. [00:54:12] Movie: Class Dismissed. [00:54:26] Brainjo on Patreon. [00:55:24] Censorship on Wikipedia. [00:55:59] Sam Harris. [00:57:25] Brainjo. [01:01:40] mymigrainemiracle.com; elitecognition.com; Brainjo Education Facebook group. [01:03:00] Physicians for Ancestral Health; PAH winter retreat. [01:04:01] Book: Messy: The Power of Disorder to Transform Our Lives, by Tim Harford.

Internet entrepreneur, venture capitalist, and software coder Kevin Rose had his first taste of success in business when he co-founded Digg, a social news website, in 2004. A few years later he was named one of the top 35 innovators under age 35 by the MIT Technology Review. He's gone on to create other websites and companies, with a current focus on building health-related mobile apps and investing in promising startups. In this podcast, Dr. Tommy Wood and I interview Kevin about his professional life as an innovator and entrepreneur. We delve into his remarkable ability to predict societal trends and discuss the direction he sees technology heading next. Kevin also shares some of the practices and supplements he uses to enhance his own cognitive performance and quality of life. Here's the outline of this interview with Kevin Rose: [00:01:03] Kevin's background. [00:04:05] Combining marketing and programming; TechTV; The Screen Savers. [00:04:25] Digg. [00:06:11] Fake news: Turning Obama audio clips into realistic lip-synched video. [00:06:42] Techmeme for tech news. [00:10:46] Investing in Facebook and Twitter. [00:12:23] Anonymous decentralized internet. [00:13:19] Tor; InterPlanetary File System (IPFS); Blockstack. [00:14:13] Social media making people miserable. [00:16:06] Oak meditation app. [00:16:30] Headspace, Calm. [00:19:23] The Light Phone; Palm. [00:20:12] Google Pixel 3. [00:23:31] Zero fasting tracker app. [00:24:11] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:24:16] Valter Longo. [00:24:46] The Kevin Rose Show podcast. [00:25:59] Paul Graham: Sitcom startup ideas. [00:27:29] Wearable technology; Oura ring. [00:28:29] Continuous glucose monitoring; Study: Beck, Roy W., et al. "Effect of continuous glucose monitoring on glycemic control in adults with type 1 diabetes using insulin injections: the DIAMOND randomized clinical trial." Jama 317.4 (2017): 371-378. [00:28:53] Dexcom G6. [00:29:43] Peter Attia; Peter Attia Drive; Podcast: The Critical Factors of Healthspan and Lifespan, with Peter Attia. [00:30:03] Tim Ferriss. [00:32:08] Cold and heat; Wim Hof method. [00:35:34] Peloton: A spin class in your home. [00:36:30] 23andMe; MTHFR. [00:37:36] Rapamycin; Ben Greenfield. [00:38:06] Cognitive benefits: Lion's mane mushroom; Bacopa. [00:38:56] Studies: Hericium (lion's mane) and BDNF: Rupcic, Zeljka, et al. "Two New Cyathane Diterpenoids from Mycelial Cultures of the Medicinal Mushroom Hericium erinaceus and the Rare Species, Hericium flagellum." International journal of molecular sciences 19.3 (2018): 740; and Bacopa: Neale, Chris, et al. "Cognitive effects of two nutraceuticals Ginseng and Bacopa benchmarked against modafinil: a review and comparison of effect sizes." British journal of clinical pharmacology 75.3 (2013): 728-737. [00:39:04] ReCODE protocol; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline, by Dale Bredesen. [00:39:48] Blockchain; Electronic health records. [00:41:13] WellnessFX. [00:42:06] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:42:19] Reasons people come to meditation apps. [00:43:14] Book: The Illuminated Mind by June D'Estelle. [00:44:06] Sam Harris. [00:46:43] User churn. [00:52:34] Where to find Kevin: kevinrose.com; Instagram.

Coach PJ Nestler is a human performance specialist with a life mission to help athletes and coaches realize their full potential. With over 10 years of experience preparing top athletes for competition, PJ has trained dozens of athletes from the UFC, NFL, NHL, and MLB. He has also worked extensively with over 100 fighters, including Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters. On this podcast, NBT Coach Clay Higgins talks with Coach PJ about his role as the Director of Performance with XPT Life, which includes researching, educating, and training based on XPTs Breathe-Move-Recover foundational pillars. PJ discusses the value of breathing protocols to sustain health and improve athletic performance. They also look at exposure to extreme heat and cold for hormetic benefits and offer some things to consider before adding these strategies to your training regimen. Here's the outline of this interview with PJ Nestler: [00:01:00] XPT Experience; Laird Hamilton and Gabby Reece. [00:02:39] Pool training exercises. [00:07:08] Exploration breathing sessions. [00:09:22] The rise of breath work as the key to performance. [00:13:30] Dysfunction in breathing: causes and effects. [00:16:05] Controlling breath to create the intra-abdominal pressure needed to lift. [00:17:46] Relief of anxiety. [00:19:27] The physiology behind different breathing protocols: Understanding the why. [00:22:41] Identifying the best breathing protocol for an individual. [00:26:00] Mouth taping. [00:27:06] Somnifix strips. [00:29:39] Sleep hygiene; circadian rhythm. [00:30:41] Functional Range Conditioning (FRC). [00:30:59] Controlled Articular Rotations (CARS). [00:31:50] Nighttime routine. [00:34:19] ChiliPad. [00:35:48] Cold therapy. [00:36:41] Using breath to lower heart rate and blood pressure, decrease sympathetic nervous system activity; Studies: Zou, Yan, et al. "Meta-Analysis of Effects of Voluntary Slow Breathing Exercises for Control of Heart Rate and Blood Pressure in Patients With Cardiovascular Diseases." The American journal of cardiology 120.1 (2017): 148-153; and Hering, Dagmara, et al. "Effects of acute and long-term slow breathing exercise on muscle sympathetic nerve activity in untreated male patients with hypertension." Journal of hypertension 31.4 (2013): 739-746. [00:38:28] Physiological benefits of exposure to extreme heat; Studies: For depression in cancer patients: Koltyn, K. F., et al. "Changes in mood state following whole-body hyperthermia." International journal of hyperthermia 8.3 (1992): 305-307; In cardiovascular disease: Laukkanen, Jari A., Tanjaniina Laukkanen, and Setor K. Kunutsor. "Cardiovascular and other health benefits of sauna bathing: a review of the evidence." Mayo Clinic Proceedings. Vol. 93. No. 8. Elsevier, 2018; In diabetes: Krause, Mauricio, et al. "Heat shock proteins and heat therapy for type 2 diabetes: pros and cons." Current Opinion in Clinical Nutrition & Metabolic Care 18.4 (2015): 374-380; In rheumatic disease, asthma, and chronic bronchitis: Hannuksela, Minna L., and Samer Ellahham. "Benefits and risks of sauna bathing." The American journal of medicine 110.2 (2001): 118-126. [00:39:20] Hormesis. [00:40:47] Sauna and cold exposure: What temperature and for how long? [00:42:10] Research suggests benefit at 175 to 220 degrees Fahrenheit for 15-30 minutes, 2+ times/week. [00:46:28] Cold exposure for athletic recovery; Study: Versey, Nathan G., Shona L. Halson, and Brian T. Dawson. "Water immersion recovery for athletes: effect on exercise performance and practical recommendations." Sports medicine 43.11 (2013): 1101-1130. [00:48:19] Find PJ on Instagram, on YouTube, Facebook, xptlife.com.

Researcher Jon Ramsey, PhD is Professor in the Department of Molecular Biosciences within the School of Veterinary Medicine at UC Davis. His study of animals focuses on nutrition as it relates to obesity and aging. The goal of his research is to understand the biological mechanisms that contribute to the aging process and to develop dietary interventions that promote healthy aging and weight loss. In this podcast, NBT Scientific Director Megan Roberts interviews Dr. Ramsey about his research in the area of calorie restriction and its beneficial effects on longevity and healthspan. They examine the scientific literature on energy and macronutrient restriction, including some of the possible biological mechanisms driving the anti-aging effects of these interventions. They also discuss what this all means in practical terms for those seeking optimal health as they age. Here's the outline of this interview with Jon Ramsey: [00:01:35] Calorie restriction for increasing lifespan. [00:02:01] Theories of aging. [00:04:40] Osborne and Mendel; Study: Osborne, Thomas B., Lafayette B. Mendel, and Edna L. Ferry. "The effect of retardation of growth upon the breeding period and duration of life of rats." Science 45.1160 (1917): 294-295. [00:04:58] Clive McCay; Studies: McCay, Clive Maine, and Mary F. Crowell. "Prolonging the life span." The Scientific Monthly 39.5 (1934): 405-414 and McCay, Carl M., Mary F. Crowell, and Lewis A. Maynard. "The effect of retarded growth upon the length of life span and upon the ultimate body size: one figure." The journal of Nutrition 10.1 (1935): 63-79. [00:06:25] Calorie restriction literature in animals. [00:07:39] Types of rodents studied. [00:08:09] Comparing effect of caloric restriction (CR) on different strains of mice; Study: Liao, Chen‐Yu, et al. "Genetic variation in the murine lifespan response to dietary restriction: from life extension to life shortening." Aging cell 9.1 (2010): 92-95. [00:09:08] Time restricted feeding in animal models. [00:11:51] Calorie restriction vs. malnutrition. [00:12:00] Different levels of calorie restriction. Study: Weindruch, Richard, et al. "The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake." The Journal of nutrition 116.4 (1986): 641-654. [00:13:36] Effects of 10% dietary restriction: Richardson, Arlan, et al. "Significant life extension by ten percent dietary restriction." Annals of the New York Academy of Sciences 1363.1 (2016): 11-17. [00:15:09] CALERIE study and resulting Publications. [00:17:56] Analyses of CALERIE data. Studies: Belsky, Daniel W., et al. "Change in the rate of biological aging in response to caloric restriction: CALERIE Biobank Analysis." The Journals of Gerontology: Series A 73.1 (2017): 4-10. and Redman, Leanne M., et al. "Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of aging." Cell metabolism 27.4 (2018): 805-815. [00:19:21] Dietary restriction and oxidative stress; Study: Walsh, Michael E., Yun Shi, and Holly Van Remmen. "The effects of dietary restriction on oxidative stress in rodents." Free Radical Biology and Medicine 66 (2014): 88-99. [00:20:29] Podcast: How Oxidative Stress Impacts Performance and Healthspan, with Megan Roberts. [00:20:40] Effects of CR on reactive oxidative species production; Study: Ramsey, Jon J., Mary-Ellen Harper, and Richard Weindruch. "Restriction of energy intake, energy expenditure, and aging." Free Radical Biology and Medicine 29.10 (2000): 946-968. [00:20:59] Effects of fasting on the liver; Study: Salin, Karine, et al. "Decreased mitochondrial metabolic requirements in fasting animals carry an oxidative cost." Functional Ecology (2018). [00:21:56] Control of food intake: Do animal models accurately reflect human behavior? [00:25:06] Enriched environment; Study: McMurphy, Travis, et al. "Implementation of environmental enrichment after middle age promotes healthy aging." Aging (Albany NY) 10.7 (2018): 1698. [00:26:16] Monkey studies; Study: Ramsey, J. J., et al. "Dietary restriction and aging in rhesus monkeys: the University of Wisconsin study." Experimental gerontology 35.9-10 (2000): 1131-1149. [00:26:35] University of Wisconsin study: Colman, Ricki J., et al. "Caloric restriction delays disease onset and mortality in rhesus monkeys." Science 325.5937 (2009): 201-204. [00:26:35] National Institute on Aging study: Mattison, Julie A., et al. "Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study." Nature 489.7415 (2012): 318. [00:31:34] Biological mechanisms behind the beneficial effects of CR. [00:33:09] Central metabolism sensors. [00:35:28] Mitochondrial proton leak. [00:37:41] Study: Bevilacqua, Lisa, et al. "Effects of short-and medium-term calorie restriction on muscle mitochondrial proton leak and reactive oxygen species production." American Journal of Physiology-Endocrinology and Metabol

→ Join the Brainjo Collective ← Researcher and writer Bill Lagakos, PhD earned his doctorate in Nutritional Biochemistry and Physiology from Rutgers University, with a focus on obesity, insulin resistance, and circadian biology. He went on to post-doctoral research on inflammation and diabetes, which led to an interest and course of study on circadian rhythm with the Mayo clinic. Bill is the author of the book, "The Poor, Misunderstood Calorie," and maintains an active blog where he explores health-related topics in the scientific literature. On this podcast with Tommy Wood, MD, Bill discusses critical aspects of entraining circadian rhythm, including the importance of early time-restricted eating. They challenge the concept of chronotypes and discuss why your intermittent fasting program may not be giving you the results you want. Bill also shares his impressions on macronutrient requirements, and the effects of ketosis on body composition and athletic performance. Here's the outline of this interview with Bill Lagakos: [00:00:22] Bill's Patreon page. [00:00:41] Blog: Calories Proper. [00:03:47] Circadian rhythm and metabolism. [00:05:11] Metabolism is gimped at night; Study: Bo, S., et al. "Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study." International Journal of Obesity 39.12 (2015): 1689. [00:05:26] Meal timing and the circadian regulation of nutrient partitioning; Study: Jakubowicz, Daniela, et al. "Influences of breakfast on clock gene expression and postprandial glycemia in healthy individuals and individuals with diabetes: a randomized clinical trial." Diabetes care (2017): dc162753. [00:05:54] Studies: Jacobs, H., Thompson, M., Halberg, E., Halberg, F., Fraeber, C., Levine, H. & Haus, E. (1975) Relative body weight loss on limited free-choice meal consumed as breakfast rather than as dinner. Chronobiologia 2 (suppl 1): 33; and Hirsh, E., Halberg, F., Goetz, F.C., Cressey, D., Wendt, H., Sothern, R., Haus, E., Stoney, P., Minors, D., Rosen, G., Hill, B., Hilleren, M. & Garett, K. (1975) Body weight change during 1 week on a single daily 2000-calorie meal consumed as breakfast (B) or dinner (D). Cronobiologia 2 (suppl 1): 31–32. [00:06:40] Study: Lombardo, Mauro, et al. "Morning meal more efficient for fat loss in a 3-month lifestyle intervention." Journal of the American College of Nutrition 33.3 (2014): 198-205. [00:08:57] Study: Gasmi, Maha, et al. "Time-restricted feeding influences immune responses without compromising muscle performance in older men." Nutrition 51 (2018): 29-37. [00:10:20] Study: Gabel, Kelsey, et al. "Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study." Nutrition and Healthy Aging Preprint: 1-9. [00:12:19] Breakfast like a king, lunch like a prince, and dinner like a pauper. [00:12:30] Early Time-Restricted Feeding; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221. [00:13:56] Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:14:16] Continuous energy restriction vs. Intermittent Fasting; Study: Sundfør, T. M., M. Svendsen, and S. Tonstad. "Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial." Nutrition, Metabolism and Cardiovascular Diseases (2018). [00:15:00] Circadian rhythm disruption and disease risk. [00:16:10] Electronics at night as circadian rhythm disruption. [00:16:44] Artificial light at night and cancer; Studies: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40; and Kubo, Tatsuhiko, et al. "Prospective cohort study of the risk of prostate cancer among rotating-shift workers: findings from the Japan collaborative cohort study." American journal of epidemiology 164.6 (2006): 549-555. [00:20:27] Chronotypes as a species-level distinction. [00:23:33] Philips goLITE BLU Energy Light. [00:24:17] Best advice for shift workers. [00:25:20] Genetic polymorphisms; MTNR gene. [00:26:38] Sleep deprivation leads to increased calorie consumption. Study: Broussard, Josiane L., et al. "Elevated ghrelin predicts food intake during experimental sleep restriction." Obesity 24.1 (2016): 132-138. [00:27:41] Sleep contributes to the maintenance of lean body mass. Study: Nedeltcheva, Arlet V., et al. "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of internal medicine 153.7 (2010): 435-441. [00:29:12] Macronutrient composition of diet. [00:29:23] Book: The Poor, Misunderstood Calorie, by William Lagakos, PhD. [0

Speaker, author, and scientist James Hewitt is back on the podcast today to discuss his latest research involving cognitive endurance. As the Chief Innovation Officer for Hintsa Performance, James has studied the sleep, stress, and cognitive performance of knowledge workers. In doing so, he has identified behaviors and habits that can derail mental stamina, as well as the ones that lead to sustainable high performance and wellness. On this podcast with Dr. Tommy Wood, James shares his observations on cognitive load and inhibitory control, factors that impact our ability to remain committed to goals and excel in areas requiring attention and self-control. He offers specific strategies for enhancing cognitive endurance by optimising the rhythms of work, rest, and peak performance. They also discuss the effect of cognitive load on sports performance, and the evolving role of augmented intelligence in the workplace. Here's the outline of this interview with James Hewitt: [00:00:06] Previous podcast: How to Avoid the Cognitive Middle Gear, with James Hewitt. [00:00:18] Hintsa Performance. [00:03:16] Actigraph. [00:04:07] Placebo sleep; Study: Draganich, Christina, and Kristi Erdal. "Placebo sleep affects cognitive functioning." Journal of Experimental Psychology: Learning, Memory, and Cognition 40.3 (2014): 857. [00:04:35] Oura ring - Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:05:18] Cognitive gears. [00:06:18] Knowledge work. [00:06:57] Intensity zones. [00:08:35] Middle gear: pseudo work. [00:10:50] Inhibitory control. [00:14:35] Accountability in groups. [00:16:07] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:17:22] Simon Marshall, PhD. on growth mindset. Podcast: Why Most People Never Learn From Their Mistakes - But Some Do. [00:20:14] Cognitive task load: time pressure, complexity, switching. [00:21:39] Switching; study: Mark, Gloria, Daniela Gudith, and Ulrich Klocke. "The cost of interrupted work: more speed and stress." Proceedings of the SIGCHI conference on Human Factors in Computing Systems. ACM, 2008. [00:22:35] Study: Hines, Carolyn B. "Time-of-day effects on human performance." Journal of Catholic Education 7.3 (2013): 7. [00:23:15] Study: Adan, Ana, et al. "Circadian typology: a comprehensive review." Chronobiology international 29.9 (2012): 1153-1175. [00:24:17] Synchronizing cognitive load with time of day. [00:25:07] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport. [00:27:33] Pomodoro technique. [00:28:44] We check in with our communication tools once every 6 minutes. [00:32:33] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker. [00:33:33] Circadian entrainment to natural light-dark cycles; 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. [00:38:30] Cognitive load and decision making in the era of augmented intelligence. [00:38:56] McKinsey Global Institute (2017): A Future That Works. [00:39:19] Humans and machines working together. [00:44:29] Video: Augmented Intelligence. [00:45:02] Roy Baumeister, ego depletion; Study: Baumeister, Roy F., Ellen Bratslavsky, and Mark Muraven. "Ego depletion: Is the active self a limited resource?." Self-Regulation and Self-Control. Routledge, 2018. 24-52. [00:48:06] Self-control as a value-based choice; Study: Berkman, Elliot T., et al. "Self-control as value-based choice." Current Directions in Psychological Science 26.5 (2017): 422-428. [00:49:14] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:50:10] Linking behaviors to goals. [00:51:54] Flow; Mihaly Csikszentmihalyi - 8 elements of flow. [00:56:38] Screen Time on iOS. [00:58:15] Effect of cognitive load on sports performance. [00:58:27] Brain endurance training; Study: Marcora, Samuele M., Walter Staiano, and Victoria Manning. "Mental fatigue impairs physical performance in humans." Journal of applied physiology 106.3 (2009): 857-864. [01:00:10] Superior inhibitory control in road cyclists; Study: Martin, Kristy, et al. "Superior inhibitory control and resistance to mental fatigue in professional road cyclists." PloS one 11.7 (2016): e0159907. [01:02:29] Measuring inhibitory control. Go-No Go Task. [01:03:13] Stroop task. [01:03:40] Improving inhibitory control. [01:06:57] The value of switching off. [01:08:14] Hintsa; jameshewitt.net; Twitter.

→ Join us on Patreon ← Dr. Peter Attia, MD is the founder of Attia Medical, PC, a medical practice that focuses on increasing healthspan by minimizing the risk of chronic disease and preserving quality of life. Peter trained for five years at Johns Hopkins in general surgery and then spent two years at NIH as a surgical oncology fellow. He has since been mentored by some of the most experienced and innovative physicians and scientists in the US and Canada. On this podcast Dr. Tommy Wood, MD talks with Peter about the critical components of lifespan and healthspan, including the factors he has identified as most important. They also discuss the controversial role of statin medication and take a close look at the necessity and sufficiency of risk factors for atherosclerosis. If you want to learn more about Peter's work, he has a blog, a podcast and an active social media presence. Here's the outline of this interview with Peter Attia: [00:00:35] Mellow Johnny's Bike Shop. [00:04:01] Eddy Merckx. [00:04:16] Healthspan. Video: Peter Attia - Reverse engineered approach to human longevity. [00:05:23] Components of healthspan: cognitive, physical, emotional. [00:07:21] Lewis Hamilton; Ayrton Senna. [00:08:35] Reverse engineering healthspan. [00:11:34] Strength, power, aerobic and anaerobic fitness, flexibility. [00:14:57] Injuries affecting healthspan. [00:16:27] Exercise dosing studies: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415; Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240. [00:17:26] Atrial fibrillation; mitochondrial injury. [00:18:39] Study: Nakayama, Hiroyuki, and Kinya Otsu. "Mitochondrial DNA as an inflammatory mediator in cardiovascular diseases." Biochemical Journal 475.5 (2018): 839-852. [00:19:28] Functional threshold power (FTP). [00:23:58] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:23:59] Twin study: Bathgate, Katherine E., et al. "Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits." European journal of applied physiology 118.10 (2018): 2097-2110. [00:24:50] The emotional component of healthspan. [00:24:56] The Drive Podcast: Paul Conti, M.D.: trauma, suicide, community, and self-compassion. [00:25:59] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:26:40] Sam Harris: Meditation. [00:29:30] Video: Commencement speech by David Foster Wallace from 2005 at Kenyon College, This is Water. [00:30:45] Vulnerability as a practitioner. [00:33:46] Time-restricted feeding. [00:34:23] Continuous glucose monitoring (CGM); Oura ring. [00:35:38] Factors contributing to longevity: deprivation of calories and rapamycin. [00:37:54] Benefits of fasting. [00:41:04] Free T3:Reverse T3 ratios during fasting. [00:42:50] Study: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022. [00:43:30] Robert Lustig. [00:45:07] Multi-Ethnic Study of Atherosclerosis (MESA). [00:46:09] Statins; side effects. [00:48:36] Lipoprotein(a) - Lp(a). [00:49:19] Coronary Artery Calcium (CAC) scan. [00:54:03] The Drive podcasts: Dave Feldman, Ron Krauss, Tom Dayspring: (parts 1, 2, 3, 4, 5). [00:54:32] Risk factors for atherosclerosis: necessity and sufficiency. [00:56:16] Lead study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health 3.4 (2018): e177-e184. [00:59:03] LDL cholesterol; ApoB. [01:01:15] Familial Hypercholesterolemia (FH). [01:04:41] Hyper-responders. [01:06:25] Saturated fat/cholesterol study: Jones, P. J., A. H. Lichtenstein, and E. J. Schaefer. "Interaction of dietary fat saturation and cholesterol level on cholesterol synthesis measured using deuterium incorporation." Journal of lipid research 35.6 (1994): 1093-1101. [01:09:43] Feldman Protocol. [01:11:48] The Drive podcast; peterattiamd.com.

David Korsunsky spent 15 years working for industry-leading technology firms, and in 2015 founded Heads Up Health, a San Francisco-based startup helping people to aggregate and learn from their own health information. The company can retrieve lab work from over 30,000 providers across the US, building a single health history and a timeline that can help to make sense of your current challenges. In this podcast, I'm talking with David about his mission to help 100 million people take control of their health. We talk about the Heads Up Health platform, which integrates with apps and devices and eliminates that dusty old pile of lab reports you weren't sure what to do with. David also shares his own story as a case study, demonstrating the value of having easy, mobile, shareable access to all of your health information. Here's the outline of this interview with David Korsunsky: [00:01:09] Heads Up Health. [00:01:24] Robb Wolf's Podcast featuring Dave Korsunsky. [00:02:08] The story behind Heads up Health. [00:05:48] WellnessFx. [00:06:18] Applying engineering mindset to health. [00:11:36] Devices; Oura ring. [00:11:53] Elite HRV; CorSense device; Jason Moore. [00:13:30] MyFitnessPal, My Macros+, Cronometer; Keto-Mojo. [00:13:56] LEVL, Ketonix. [00:16:51] requestatest.com; Grace Liu; Ulta Labs. [00:17:17] Blood Chemistry Calculator. [00:18:20] DUTCH, OAT, Genova, Doctor's Data, BioHealth Labs. [00:22:50] Reference Ranges. [00:26:14] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:28:52] Tracking symptoms; seizures. [00:29:51] Potential applications of machine learning. [00:32:28] Elimination diet. [00:33:30] Video: Bryan's H. Pylori case study. [00:35:28] 23andme DNA testing. [00:36:49] Data-Driven Health Radio: Episode 20 - Carrie Brown. [00:37:26] Care team access. [00:39:18] Dexcom 5; Quantified Self; Freestyle Libre, Continuous Glucose Monitoring (CGM). [00:41:14] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:42:40] Challenges to progress; Fast Healthcare Interoperability Resources (FHIR) movement. [00:43:12] Podcast: How to Teach Machines That Can Learn, with Pedro Domingos, PhD. [00:44:15] mint.com. [00:46:21] Amazon AWS for data storage. [00:47:53] Data-Driven Health Radio podcast. [00:49:44] How to get started on Heads up Health. [00:52:41] [email protected].

Over the past year, we've made the Blood Chemistry Calculator our primary screening and feedback tool for the athletes we work with. In that time we've noted some clear patterns in the effects of long-term and vigorous exercise on blood chemistry. We've learned that while certain tests seem to be directly affected by hard training sessions, some can also provide clues for how best to enhance athletic performance. In this podcast I'm talking with Dr Tommy Wood, MD, PhD about blood chemistry in athletes: which markers are affected by intense exercise, how to know if your labs indicate a problem, and what to do about it. We discuss the markers associated with athletic power and lifespan, and why knowing your own blood chemistry numbers may be the best thing you do for your health and performance. Here's the outline of this interview with Tommy Wood: [00:01:24] Liver enzymes (ALT, AST). [00:04:44] Optimal vs standard reference ranges. [00:06:28] Differences among ethnic groups. [00:08:15] Recovery of liver enzymes after exercise; Study: Pettersson, Jonas, et al. "Muscular exercise can cause highly pathological liver function tests in healthy men." British journal of clinical pharmacology 65.2 (2008): 253-259. [00:10:40] Creatinine. [00:12:22] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter; HumanOS Podcast. [00:12:52] Creatinine vs creatine. [00:13:36] Creatine monohydrate; Creapure Creatine; Douglas Labs Creatine Monohydrate. [00:14:12] Blood Chemistry Calculator; Predicted Age Score. [00:15:53] Creatinine - U shaped curve. [00:16:54] Creatinine and kidney function. [00:17:44] Battle of the quads: Robert Forstemann vs. Andre Greipel. [00:18:13] Hematocrit. [00:18:42] Blood doping. [00:18:44] Book: The Secret Race: Inside the Hidden World of the Tour de France, by Tyler Hamilton. [00:19:22] Higher hematocrit = higher power. [00:20:15] Adaptations that reduce hematocrit. [00:21:48] Testosterone. [00:23:27] MCV, RDW. [00:24:39] Reticulocytes. [00:26:02] Grigory Rodchenkov; World Anti-Doping Agency. [00:26:23] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:26:33] Blood Urea Nitrogen (BUN). [00:27:40] Dr. Tamsin Lewis; Causes of a high BUN. [00:31:54] Higher RDW = increased risk of mortality. [00:34:34] Triglycerides ideally [00:34:44] Fasting blood glucose - once past 110 not much change in mortality risk. [00:35:44] Blood glucose and biological age. [00:36:49] High fasting blood glucose in athletes. [00:38:35] Machine learning to identify diabetic retinopathy; Study: Gulshan, Varun, et al. "Development and validation of a deep learning algorithm for detection of diabetic retinopathy in retinal fundus photographs." Jama 316.22 (2016): 2402-2410. [00:40:51] Calcium; lower levels in athletes. [00:42:26] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford; Grip strength; Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [00:43:25] Article: Optimizing Vitamin D for Athletic Performance, by Brad Dieter, PhD with contributions from Tommy Wood, MD and Christopher Kelly. [00:43:46] Cholesterol levels in athletes; Study: Creighton, Brent C., et al. "Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes." BMJ open sport & exercise medicine 4.1 (2018): e000429. [00:43:50] Podcast: How to Drop Your Cholesterol, with Dave Feldman. [00:44:40] Higher cholesterol = higher lifespan. Studies: 1. Stückle, Druckerei. "Towards a Paradigm Shift in Cholesterol Treatment. A Re-examination of the Cholesterol Issue in Japan: Abstracts." Annals of Nutrition and Metabolism 66.Suppl. 4 (2015): 1-116 and 2. 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. [00:46:04] How often to run a blood test for an athlete? [00:47:02] Elite Performance Program (EPP); Patreon; Elite Performance Members Club Forum.

Science, technology, engineering and mathematics (STEM) - It's a group of academic disciplines and professions that have historically been male-dominated. In 2017, women held 47% of all jobs in the US, but only 24% of STEM jobs. As a result, we are lacking the perspectives of women in fields that contribute heavily to our progress as a society. On the podcast today, NBT Scientific Director Megan Roberts is talking with Elizabeth Nance, PhD, and Brianna Stubbs, PhD, scientists leading teams of researchers in the areas of biotechnology and physiology. The trio talk about the unique aspects of being women in scientific fields, including the importance of allies and mentors, imposter syndrome, and identifying your own biases. Here's the outline of this interview with Elizabeth Nance and Brianna Stubbs: [00:00:23] Elizabeth's STEM-Talk podcast. [00:00:49] Previous podcasts: Elizabeth: Nanotechnology: The Big Impact of Tiny Particles; Brianna: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs; The D-BHB Ketone Monoester Is Here. [00:01:08] HVMN. [00:03:01] Science, technology, engineering, and mathematics (STEM). [00:09:50] Positive Discrimination [00:12:59] Nature vs nurture; causes of women's underrepresentation in science. Studies: Ceci, Stephen J., and Wendy M. Williams. "Understanding current causes of women's underrepresentation in science." Proceedings of the National Academy of Sciences (2011): 201014871, and Cheryan, Sapna, et al. "Why are some STEM fields more gender balanced than others?." Psychological Bulletin 143.1 (2017): 1. [00:15:57] Freakonomics Podcast: What Can Uber Teach Us About the Gender Pay Gap? [00:18:36] Chemical engineering: 30% women. [00:21:57] Mentorship. [00:22:53] Prof. Kieran Clarke, University of Oxford. [00:23:36] #MeToo Movement. [00:24:28] Allies in the workplace. [00:25:25] Service to the department. [00:29:00] Diversity and mentorship. [00:31:01] Fluid mentor/mentee roles and boundaries. [00:34:05] Women in Chemical Engineering. [00:37:37] Gender differences in mentoring. [00:40:44] Work-life balance. [00:47:02] Judgment and criticism from others. [00:50:29] Parenting. [00:56:44] Letting the work speak for itself vs. focusing on minority status. [01:00:22] Book: Whistling Vivaldi: How Stereotypes Affect Us and What We Can Do (Issues of Our Time), by Claude M. Steele. [01:00:26] Self-fulfilling effect of stereotypes. [01:05:35] Imposter syndrome. [01:12:15] Embracing failure. [01:14:27] University of Washington Resilience Lab. [01:17:15] Being a catalyst for progress. [01:17:17] Conscious use of language. Article: Letters of recommendation for women more likely to raise doubts. [01:25:52] Defining success. [01:28:36] Brene Brown Ted Talks: The Power of Vulnerability and Listening to Shame. [01:29:04] Book: How Successful Women Think: It's All In The Mind, by Latrell King. [01:30:00] Additional articles: 1. These labs are remarkably diverse — here's why they're winning at science; 2. 4 Ways Women Can Build Relationships When They Feel Excluded at Work; 3. The uncomfortable question powerful women should answer; 4. Where Women Must Defy the Odds to Become Scientists; 5. These are the 10 best and worst states for women.

I'm joined again today by one of my good friends and mentors, Jeremy Hendon. Jeremy is an international speaker, consultant, and entrepreneur who has founded and grown several successful companies. I had the pleasure of working with Jeremy on the Keto Summit in 2016 and I can attest to his genius in business and marketing, particularly in the domain of health and wellness. Jeremy is with me today to talk about marketplace trends that impact health practitioners, and the strategies that cause some businesses to stand out from the crowd. He shares his method for building trust with consumers who are new to diet and lifestyle change. We also discuss the importance of weaving story into your business messaging to attract and strengthen connection with your audience. Here's the outline of this interview with Jeremy Hendon: [00:00:40] Previous podcast episodes: The Essential Keto Cookbook, and Paleo Entrepreneurship with Jeremy Hendon. [00:01:35] Keto Summit. [00:03:14] Docuseries: The Truth about Cancer; Broken Brain. [00:05:10] Louise Hendon. [00:09:06] Curation; Jay Abraham. [00:13:02] Doing business in health. [00:15:48] Sell people what they want. [00:21:23] Uber; Jump; Airbnb. [00:22:48] Innovation in health coaching. [00:23:40] doc.ai. [00:26:03] Creating a better user experience. [00:29:43] Network effects. [00:31:38] Building trust and connection. [00:34:32] Accountability; StickK. [00:40:23] New directions for NBT. [00:43:28] Engineering referrals. [00:45:24] Nourishing Brands. [00:47:27] CoBionic Foundation. [00:48:30] Plant based diets. [00:51:02] Job opportunity. [00:52:50] The power of story in marketing. [00:54:35] Book: The Wisdom of Psychopaths: What Saints, Spies, and Serial Killers Can Teach Us About Success, by Kevin Dutton. [00:55:10] The Memory Palace Podcast; Nate DiMeo. [00:55:23] Story Grid Podcast; Shawn Coyne and Tim Grahl . [00:56:15] Book: Wired for Story: The Writer's Guide to Using Brain Science to Hook Readers from the Very First Sentence, by Lisa Cron. [00:56:17] Book: Story: Substance, Structure, Style and the Principles of Screenwriting, by Robert McKee. [00:57:09] jeremyhendon.com. [00:57:20] Ketosummit; Paleoflourish, Healingautoimmune; CoBionic.

Jeff Kendall-Weed's interest in cycling began at a young age when he got his first bike - a used girls' cruiser from the local Goodwill. Growing up in the mountains of Santa Cruz, California he quickly moved on to BMX and mountain biking and hasn't stopped since. During and after college Jeff raced in the US and Europe and went on to work for industry leaders Ibis and WTB. Today he is producing stunning cycling videos from the trails he visits around the world. On this podcast, Jeff and I talk about the many roles he's had in the world of mountain biking, and his decision to leave his stable job for a life as an entrepreneur and family man. Don't let his modesty fool you - Jeff is one of the best bike handlers I've seen. You can visit his YouTube channel to see for yourself. Here's the outline of this interview with Jeff Kendall-Weed: [00:02:43] Soquel Demonstration Forest. [00:04:51] Raging River State Forest. [00:05:44] Sea Otter Classic. [00:10:01] Truvativ; Lezyne. [00:11:59] Ibis; Scot Nicol. [00:12:14] Hans Heim. [00:13:08] Mojo Carbon. [00:13:59] European vs US racing. [00:16:07] Roxy Lo. [00:16:41] Red Hot. [00:18:16] Mojo HD 160; Tranny. [00:21:14] Wilderness Trail Bikes (WTB). [00:22:37] Making videos. [00:25:10] Kitsbow cycling apparel; Kali Protectives. [00:25:44] Leavenworth, WA trails. [00:26:17] Video: Jeff Kendall-Weed in Tahoe with Kitsbow. [00:27:37] Trailforks app. [00:28:14] Video: Jeff Kendall-Weed visits the Pacific Northwest. [00:30:58] Leaving job security. [00:33:02] Toxoplasmosis study: Johnson, Stefanie K., et al. "Risky business: linking Toxoplasma gondii infection and entrepreneurship behaviours across individuals and countries." Proc. R. Soc. B 285.1883 (2018): 20180822. [00:36:04] Brandon Semenuk; Video. [00:37:17] Costa Rica. [00:39:10] Getting injured. [00:43:07] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, PhD. and Lesley Paterson. [00:43:50] Video: Costa Rica: ripping jungle trails & surviving the emergency room! [00:48:04] Biking for a living vs. leisure. [00:51:20] Backpack video: I ALWAYS carry this! [00:53:21] Jeff's Patreon page. [00:57:24] jeffkendallweed.com; YouTube channel; Instagram; Facebook. [00:58:51] Jeff's podcasts.

Dr. Elizabeth Nance received her Ph.D. from Johns Hopkins University in Chemical & Biomolecular Engineering and is now an Assistant Professor at the University of Washington. She leads a research team in the study of nanoparticles that are capable of targeting disease in the brain. Elizabeth has received numerous awards for her groundbreaking work, and was named one of Forbes 30 under 30 in Science in 2015, described as one of the "most disruptive, game-changing and innovating young personalities in science." In this podcast NBT Scientific Director Megan Roberts interviews Elizabeth about her research in nanotechnology and its application in medical development and delivery. They discuss the potential applications of her work for the diagnosis and treatment of debilitating diseases such as cancer, Alzheimer's, and Parkinson's. They also talk about the message behind Elizabeth's 2016 TED talk on the importance of exploring unfamiliar territory as a catalyst for growth and mastery. Here's the outline of this interview with Elizabeth Nance: [00:00:41] Book: How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan. [00:06:30] Nanotechnology. [00:11:42] Justin Hanes, PhD. [00:11:51] Mucosal barrier. [00:15:36] Increasing distribution of particles within brain. [00:17:28] Polyethylene glycol. [00:20:39] Diffusion and convection. [00:27:25] Nanoparticles. [00:33:28] Increasing diffusive capability for improved drug efficacy. [00:34:05] Curcumin study: Joseph A., Wood T., Chen C-C., Corry K., Juul S., Snyder J., Parikh P., Nance E. Curcumin-loaded brain penetrating nanoparticles for treatment of neonatal hypoxia-ischemia encephalopathy. In press, Nano Research. [00:35:13] Nanotechnology in cancer. [00:39:10] Generalizing from animal models. [00:46:40] Childhood cerebral adrenoleukodystrophy. [00:48:25] Video: Specializing in Not Specializing | Elizabeth Nance | TEDxUofW. [00:48:53] Interdisciplinary collaboration. [00:53:14] Book: Mindset: The New Psychology of Success, by Carol Dweck, Ph.D. [01:00:02] Freedom to fail. [01:01:45] Blood Chemistry Calculator; Tommy Wood, MD, PhD; Dr. Bryan Walsh. [01:02:06] Machine learning. [01:06:12] nancelab.com; blog; Facebook; Instagram.

→ Join me on Patreon ← From 1992 to 2001 Alex O'Brien competed as an elite professional tennis player on the ATP World Tour. Career highlights include playing for the US Davis Cup team and the 2000 US Olympic Team in Sydney, Australia. Alex also won the US Open doubles championship in 1999 and ranked as the No. 1 world doubles player in May 2000. We've been working with Alex as a member of our own Elite Performance Program. He's on the podcast with me today to talk about his journey to becoming a professional tennis player and sharing some of the moments that stand out to him from his years on the court. We also discuss his reasons for coming to NBT for health coaching and the progress he's made since then. It's also worth mentioning that in 1998 Alex created the Alex O'Brien Tennis Foundation - a nonprofit organization that brings tennis to underprivileged kids in his hometown of Amarillo, Texas. It's still going strong after 20 years. Here's the outline of this interview with Alex O'Brien: [00:03:28] Dick Gould, John Whitlinger. [00:06:30] Playing tennis professionally. [00:06:39] Jim Courier. [00:08:35] John McEnroe, Ivan Lendl. [00:10:36] Strength training. [00:11:25] Gustavo Kuerten. [00:13:00] Growth Mindset. Previous podcasts discussing mindset (both with Simon Marshall, PhD): Why We Self-Sabotage (And What to Do Instead) and Why Most People Never Learn From Their Mistakes - But Some Do. [00:14:13] Learning from losses. [00:16:00] Coping strategies for the pressure. [00:19:29] Björn Borg. [00:20:34] Becoming a doubles player. [00:22:09] Sébastien Lareau, Boris Becker, Andre Agassi, Sandon Stolle. [00:23:36] Wayne Ferreira, Jared Palmer. [00:24:29] Winner: 1999 US Open - Men's Doubles. [00:25:50] Olympics. [00:27:30] Brandon Slay. [00:31:11] Health challenges. [00:33:56] Ben Greenfield Fitness Podcast: Why Is My Cortisol High Even Though I'm Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, with Christopher Kelly. [00:39:00] Blood Chemistry Calculator; 5-Year Wellness Score. [00:40:17] Glycomark. [00:41:51] MTHFR. [00:42:48] Signal-to-noise ratio. [00:44:00] Homocysteine; organ meat. [00:45:07] Coping strategies for stress. [00:47:05] Making meditation a habit.

Zach Moore is a Certified Strength and Conditioning Specialist with a true passion for helping people reach their fitness goals. Zach has been providing nutrition and strength coaching for years, both in-person and online, most recently through Precision Nutrition and Ketogains. Earlier this year Zach became the Head of Strength and Conditioning at Nourish Balance Thrive and is now playing a vital role on our coaching team. In this podcast with Dr. Tommy Wood, Zach shares his journey from a graduate degree in Economics to health coach, describing some of the obstacles he has overcome along the way. They discuss the type and amount of strength training needed for the average person to experience benefit and the common mistakes that hold people back from making progress. Tommy also gives an update on progress made using the training program Zach designed for him. Here's the outline of this interview with Zach Moore: [00:02:32] Indianapolis Fitness and Sports Training. [00:03:50] Precision Nutrition. [00:04:28] Ketogains. [00:05:03] Book: Bulletproof Knees, by Mike Robertson. [00:06:43] Certified Strength and Conditioning Specialist. [00:07:13] Osteochondritis. [00:10:30] Online coaching. [00:17:32] Minimum effective dose to support health goals. [00:18:45] 2-3x/week for 2-3 sets each movement pattern. [00:21:00] Movement patterns; Dan John. [00:21:55] Zach's influences; Mike Robertson, Bill Hartman, Eric Cressey, [00:22:48] Mike Tuscherer, rate of perceived exertion (RPE). [00:23:02] Menno Henselmans; Bayesian Bodybuilding. [00:23:27] Borge Fagerli. [00:23:46] Greg Nuckols, Eric Helms, Mike Israetel, Brad Schoenfeld [00:24:12] Stronger by Science [00:24:23] Alan Thrall's YouTube videos: How to Deadlift: Starting Strength 5 Step Deadlift and 3 Common Squat Errors feat. Austin Baraki. [00:24:30] James Krieger; Weightology. [00:24:55] Super slow; Doug McGuff, Body by Science; Blood flow restriction training. [00:26:52] Overcoming adversity. [00:30:38] Mistakes that hold people back. [00:32:26] Failing to plan; making time. [00:33:05] Adjusting the plan over time. [00:34:55] Ketogains bootcamps. [00:36:01] Macronutrients. [00:37:40] Effect of ketogenic diet on athletic performance. [00:39:26] Zach's training and nutrition. [00:40:14] Carnivore diet. [00:44:33] Tommy's strength gains with Zach's coaching. [00:48:04] zmoore.com; ketogains; [email protected].

Dr. Nicky Keay, BA, MA (Cantab), MB BChir, MRCP is a physician and researcher with an extensive background in endocrinology and sports/exercise medicine. Her personal background as a ballet dancer and choreographer led to her long-standing interest in the effects of high-level training and inadequate nutrition on women's health. Her current research focuses on Relative Energy Deficiency in Sport (RED-S), examining the impact of similar factors on male cyclists. In this podcast with Dr. Tommy Wood, Dr. Keay discusses the detrimental and often permanent impact of low energy availability, especially in weight-sensitive sports in which participants tend to undereat. They discuss the factors involved with RED-S, including diagnosis, intervention and prognosis, as well as the psychological factors that tend to interfere with treatment. Here's the outline of this interview with Nicky Keay: [00:00:11] British Association of Sport and Exercise Medicine Conference (BASEM) in Doncaster. Video of presentation: Endocrine and Metabolic aspects of Sport and Exercise Medicine. [00:02:01] Relative Energy Deficiency in Sport (RED-S). [00:03:14] Female Athlete Triad: disordered eating, amenorrhoea and low bone mineral density. [00:03:25] Bone mineral density worse with harder training; Study: Drinkwater, Barbara L., et al. "Bone mineral content of amenorrheic and eumenorrheic athletes." New England Journal of Medicine 311.5 (1984): 277-281. [00:04:11] International Olympic Committee (IOC) consensus statement on RED-S. [00:08:50] Bone mineral density among retired dancers; Study: Keay, N., I. Fogelman, and G. Blake. "Bone mineral density in professional female dancers." British journal of sports medicine 31.2 (1997): 143-147. [00:10:00] Effect of exercise on adolescents; Study: Keay NJ, Frost M, Blake G, New S & Fogelman I (2000) Study of the factors influencing the bone mineral density in girls. Osteoporosis International 11: S1– 31; (being revised for publication). [00:11:46] Effects of sports on children. [00:15:46] Rudolf Nureyev. [00:17:26] Cyclists. [00:18:05] Mad Keen Cyclists. [00:19:16] Current research: amateur male cyclists. [00:23:38] Erectile dysfunction. [00:26:14] Team Sky. [00:28:24] Cardiovascular effects of RED-S. [00:30:45] Diagnosing and treating RED-S. [00:32:30] RED-S categories: green, amber, red. [00:33:38] Psychological factors: denial, resistance. [00:35:14] Exercise addiction: BMJ Article: Hausenblas, Heather A., Katherine Schreiber, and James M. Smoliga. "Addiction to exercise." BMJ: British Medical Journal (Online) 357 (2017). [00:38:05] Orthorexia. [00:41:46] Multidisciplinary approach; getting the coach involved. [00:43:06] Increasing bone density. [00:44:52] Hopping increases bone density; Study: Allison, Sarah J., et al. "The Influence of High‐Impact Exercise on Cortical and Trabecular Bone Mineral Content and 3D Distribution Across the Proximal Femur in Older Men: A Randomized Controlled Unilateral Intervention." Journal of Bone and Mineral Research 30.9 (2015): 1709-1716. [00:48:01] Timeline for recovery. [00:48:31] T3 and other hormones recover first. Bone health takes longer. [00:49:50] Some evidence that full bone recovery is possible; Study: Hind, Karen. "Recovery of bone mineral density and fertility in a former amenorrheic athlete." Journal of sports science & medicine 7.3 (2008): 415. [00:50:23] Bioidentical hormone replacement therapy (HRT). [00:51:08] Oral contraceptive pill. [00:54:44] Gut health. [00:55:20] LEAF questionnaire. [00:55:53] Leaky gut. [00:56:35] Ghrelin. [00:57:20] Microbiome disruption. [00:58:05] Low FODMAP. [01:00:36] Publications on British Journal of Sports Medicine (BJSM); British Association of Sport and Exercise Medicine. [01:00:53] nickykeayfitness.com.

Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential. It's the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life. In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace. Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you'll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. Here's the outline of this interview with Simon Marshall: [00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:30] VO2 Max test. [00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314. Also: 1, 2. [00:09:15] Changing our relationship with failure. [00:11:32] People don't fail; actions do. [00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman. [00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218. Others: 1, 2, 3, 4, 5. [00:16:00] Attribution bias. [00:17:54] Joby Aviation. [00:18:52] Lack of situational awareness; United Airlines Flight 173. [00:19:13] Sustained attention; Radar operators in WW2. [00:20:52] Fixed mindset and diet. [00:23:19] Blaming. [00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:26:02] Paradox of success. [00:28:28] Playing the cards you're dealt. [00:30:13] How to switch to a growth mindset. [00:30:43] Expose yourself to failure. [00:35:32] Self esteem comes from success, not the other way around. [00:38:27] Dopamine drives the desire to continue. [00:40:15] Cognitive dissonance; Leon Festinger. [00:43:21] Tony Blair; Cognitive bias. [00:44:37] Confirmation bias. [00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:48:27] Robb Wolf's Keto Masterclass; Podcast: The Keto Masterclass with Robb Wolf. [00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood. [00:53:15] Ruinous empathy. [00:53:47] Earning the right to be direct. [00:56:43] How to know where your blind spots are. [00:59:36] New program on Patreon. [01:00:30] 7-min analysis. [01:02:05] Barriers to progress: time, motivation, energy, consistency. [01:02:30] Elite Performance Members Club Forum. [01:04:24] Finding accountability. [01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255. [01:06:13] Loser avoidance bias. [01:08:09] patreon.nbt.ai. [01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.

For today's podcast, I've rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We're talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today's busy world it's easy to put sleep last on the list, but there are many reasons not to let that happen. Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you're struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep. Here's the outline of this conversation with Megan, Clay, and Zach: [00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm. [00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter. [00:02:10] Circadian rhythm. [00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850. [00:05:03] Glucose tolerance. [00:06:45] Carb Back-Loading by John Kiefer. [00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918. [00:08:21] How to know if you're getting enough sleep. [00:10:14] How to quiet the monkey mind. [00:11:02] Box breathing. [00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:12:57] Getting sleep with a baby in the house. [00:14:29] Podcast: Perfect Health with Paul Jaminet. [00:17:55] Ancestral Health Symposium; Kevin Boyd, DDS. [00:18:21] Things that disrupt circadian rhythm. [00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27. [00:19:11] f.lux; getting more light during the day; blue blocking glasses; iris. [00:20:35] Ben Greenfield. [00:21:35] Caffeine. [00:24:04] Swiss Water Decaf. [00:25:14] Rooibos tea; Bryan Walsh's Detox Protocol. [00:25:20] Alcohol inhibits melatonin. [00:27:12] Simon Marshall podcasts: 1, 2, 3. [00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg. [00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85. [00:29:28] Changing the environment. [00:29:45] Low-blue light bulbs, amber bulbs; Chilipad. [00:32:38] Obstructive sleep apnea; elevated hemoglobin. [00:33:31] Pulse oximeter. [00:34:08] Kevin Boyd's Amazing Shrinking Face presentation. [00:34:25] Breathe Right strips; mouth taping. [00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast. [00:36:19] Dripkit coffee. [00:36:58] Nocturia. [00:41:09] Early time restricted eating. [00:43:17] Alarm clocks. [00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD. [00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017). [00:45:41] Great Lakes Collagen Hydrolysate. [00:46:43] Doc Parsley's Sleep Remedy. [00:47:15] Paradoxical intentions. [00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:48:12] Faraday cage. [00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:49:16] Orthosomnia; Study: Baron, Kelly Glazer, et al. "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?." Journal of Clinical Sleep Medicine 13.02 (2017): 351-354. [00:50:37] Dan Pardi; Podcasts: How to Track Effectively and The Ideal Weight Program. [00:51:18] Bedtime for iPhone. [00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in

Last month the NBT team had a rare live meet-up at the Ancestral Health Symposium in Bozeman, Montana. While there, we had a chance to see many of our previous podcasts guests in person presenting their latest work. For this podcast, we passed the microphone around and shared our impressions of some of the talks we'd seen. Along the way, we covered all kind of topics, ranging from the performance benefits of caffeine to setting up an ice bath at home. Dr. Tommy Wood shared highlights from his AHS presentation, "The Athlete's Gut," explaining why 70% of endurance athletes have a gut problem. We also caught up with friends from Virta Health, who are on a mission to reverse Type 2 Diabetes in 100 Million People. Here's the outline of this conversation with Tommy, Megan, Clay, Zach, Josh, and Doug: [00:00:08] Ancestral Health Symposium 2018. [00:00:24] Swiss Water Decaf. [00:01:34] Association of coffee drinking with all-cause mortality; Studies: Loftfield, Erikka, et al. "Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank." JAMA internal medicine 178.8 (2018): 1086-1097. [00:02:55] Caffeine for improved performance; Studies: Astorino, Todd A., and Daniel W. Roberson. "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review." The Journal of Strength & Conditioning Research 24.1 (2010): 257-265; and Ganio, Matthew S., et al. "Effect of caffeine on sport-specific endurance performance: a systematic review." The Journal of Strength & Conditioning Research 23.1 (2009): 315-324. [00:03:09] Effect of CYP1A2 gene + caffeine; Studies: Guest, Nanci, et al. "Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes." Medicine and science in sports and exercise 50.8 (2018): 1570-1578; and Rahimi, Rahman. "The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study." Irish Journal of Medical Science (1971-) (2018): 1-9. [00:03:39] Caffeine gene: CYP1A2; marker (SNP): rs762551; Click here to check your 23andMe results. AA: faster metabolizer of caffeine; AC: medium metabolizer; CC: slower metabolizer. [00:03:56] Podcast: How to Drop Your Cholesterol, with Dave Feldman. [00:04:23] Lean Mass Hyper-responders. [00:05:35] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:08:06] Inversion pattern. [00:10:56] Podcast: How Not to Die of Cardiovascular Disease, with Ivor Cummins. [00:11:14] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins. [00:11:19] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber. [00:11:42] Peter Attia. [00:12:05] Dr. Tim Gerstmar Podcasts: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants. [00:12:15] AHS 2014 Talk: Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything - Tim Gerstmar, N.D. [00:13:06] Book: Antifragile; Nassim Taleb's Lindy Effect. [00:14:22] Autoimmune Protocol (AIP) diet [00:17:48] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More, with Dr. Ken Ford. [00:17:55] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [00:19:01] Lucy Mailing. [00:19:54] Lactobacillus reuteri. [00:21:24] Age-related macular degeneration. [00:23:06] Podcast: How to Avoid Kidney Stones with Dr Lynda Frassetto. [00:15:30] Podcast: How to Have a Healthy Gut, with Dr. Michael Ruscio. [00:24:47] Podcast: Getting Stronger, with Todd Becker; hormesis. [00:25:36] Getting Stronger blog. [00:25:51] XPT Life. [00:27:18] Setting up a chest freezer cold bath. [00:29:07] Laird Hamilton and Gabby Reece. [00:31:12] Podcast: NBT People: Clay Higgins. [00:31:23] Podcast: How Oxidative Stress Impacts Performance and Healthspan. [00:31:46] Dr. Josh Turknett, Ancestral Health Symposium 2014 talk: Migraine as the Hypothalamic Distress Signal. [00:32:37] Mymigrainemiracle.com. [00:36:54] Strategy for avoiding migraines. [00:40:37] Book: The Migraine Miracle; mymigrainemiracle.com; Facebook group; The Miracle Moment Podcast, membership community. [00:41:54] Keto Blast. [00:42:49] Tommy's AHS 2018 talk: The Athlete's Gut. [00:45:47] Hadza studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637. [00:48:31] Effect of intense exercise on the gut; Study: van Wijck, Kim, et al. "Physiology and pathophysio

Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world's leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body's internal clock. Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps. In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link: → http://survey.nbt.ai ← Here's the outline of this interview with Satchin Panda: [00:00:37] Book: The Circadian Code, by Satchin Panda. [00:03:25] Professor at the Salk Institute for Biological Studies. [00:06:56] Joe Bass, MD, PhD. [00:07:05] Study: Kohsaka, Akira, et al. "High-fat diet disrupts behavioral and molecular circadian rhythms in mice." Cell metabolism 6.5 (2007): 414-421. [00:07:47] Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269. [00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz. [00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005. [00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798. [00:17:55] Endurance athletes. [00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005. [00:20:32] Ketone production. [00:23:13] High fat diet leads to increased ketone production, improved endurance. [00:24:24] Meal timing. [00:26:52] Consistency is important. [00:29:53] Supplements and coffee. [00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: 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. [00:34:05] Michael Herf; f.lux. [00:35:24] Biphasic sleep; arousal threshold. [00:39:46] Exposure to light. [00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104. [00:41:02] Improving sleep. [00:41:22] Naps. [00:42:52] Night workers and swing shifts. [00:43:20] Studying firefighters. [00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561. [00:45:09] Traveling through time zones. [00:47:47] Timing of physical activity. [00:49:00] Email apnea. [00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018). More from the MCC Research Team. [00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055. [00:50:52] Night shift work increases women's risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40. [00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073. [00:52:14] Lifestyle: what, when and how much we eat, sleep, and move. [00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, a

Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years. He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK's leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility. In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios. Here's the outline of this interview with Alex Ferretti: [00:00:33] Robb Wolf, Ben Lynch, Dan Plews, Paul Laursen. [00:04:17] Metabolic flexibility; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use, with Mike T. Nelson. [00:04:29] Weikko Jaross. [00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3. [00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet. [00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22. [00:16:20] Genetic factors affecting metabolic flexibility. [00:17:20] DNAFit test. [00:18:31] Environmental factors affecting metabolic flexibility. [00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679. [00:21:48] Eating: When, how, and how much. [00:22:28] Training low/competing high, sleep. [00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV). [00:24:36] Assessment to determine the best dietary approach. [00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet. [00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4. [00:29:59] HRV Apps: HRV4Training, Elite HRV. [00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921. [00:31:09] Oura ring. [00:32:10] Ferretti Index (HRV/BG Index). [00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004). [00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)². [00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549. [00:38:27] Study using hs-CRP: Aeschbacher, Stefanie, et al. "Heart rate, heart rate variability and inflammatory biomarkers among young and healthy adults." Annals of medicine 49.1 (2017): 32-41. [00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV. [00:44:08] Frequent small meals led to higher blood glucose. [00:45:33] Dawn Phenomenon. [00:48:12] DUTCH test. [00:49:52] Homocysteine test as part of a cardiovascular assessment. [00:51:56] Macronutrient ratio may not be as important as other factors. [00:53:41] Interleukin-6; insulin as anti-inflammatory hormone. [00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video. [00:55:57] Dr. Kevin Hall. [00:56:17] Keto and low-carb dieters - may require lower caloric intake. [01:00:18] alessandroferretti.co.uk. [01:00:41] Videos.

Performance isn't as much as a priority as longevity is now, but I still love to compete. This dilemma, so well stated by one of our clients, got us thinking. It's well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity. But what happens when you're a competitive athlete training significantly more than that? For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan. The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete's long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age. Here's the outline of this discussion with Drs Tommy Wood and Simon Marshall: [00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson. [00:03:08] Performance, longevity, healthspan. [00:05:21] Atrial fibrillation. [00:05:51] Braveheart Coaching. [00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan. [00:08:29] 100 steps per minute; Study: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415. [00:09:08] Intense exercise associated with cardiac diseases; Study: Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240. [00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481. [00:09:37] Diminishing returns vs. harm. [00:10:32] 2/3 of people not getting enough exercise. [00:10:47] Risks with high levels of exercise. [00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx. [00:11:49] Higher coronary artery calcium (CAC) in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147. [00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450. [00:13:08] Extreme exercise unveiling congenital vulnerabilities. [00:14:26] Required ECGs, cardiac stress test. [00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910. [00:17:30] Gut permeability, endotoxemia. [00:18:18] Hunter gatherer populations. Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637. [00:19:49] Periods of rest. [00:21:48] Why do people "over"-exercise? [00:21:50] Personal goals, exercise dependency, training goals. [00:23:24] Liking the gear, competition. [00:24:41] Self-referenced challenge, especially for long events. [00:26:19] Managing performance anxiety. [00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall. [00:32:01] Short term vs. prolonged exposure to extreme exercise. [00:37:15] Building good exercise habits. [00:40:24] Tommy's exercise regimen. [00:40:41] Zach Moore: NBT Head of Strength and Conditioning. [00:41:57] Standing, walking, playing with dogs. [00:45:25] Strength and power in endurance sports. [00:48:01] Wingate test. [00:49:27] Simon's exercise regimen. [00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.

Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He's long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness. On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage. Here's the outline of this interview with Dr. Mercola: [00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439. [00:03:43] Olle Johansson; Talk: Health Effects of Electromagnetic Fields. [00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies. [00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies. [00:06:54] Sam Milham, epidemiologist. [00:08:38] Thomas Levy, cardiologist. [00:09:22] Martin Pall, PhD; Studies evaluating the effect of calcium channel blockers on EMF toxicity: 1, 2, 3, 4. [00:10:14] Voltage-gated calcium channel (VGCG). [00:10:23] Paul Héroux. [00:10:52] Video: Dr. Mercola Interviews Paul Heroux. [00:11:23] Magnesium as a natural calcium channel blocker. [00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651. [00:14:31] Study: Pacher, Pál, Joseph S. Beckman, and Lucas Liaudet. "Nitric oxide and peroxynitrite in health and disease." Physiological reviews 87.1 (2007): 315-424. [00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536. [00:16:00] Richard Veech; NADPH as the true battery of the cell. [00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314. [00:17:14] Symptoms of EMF exposures: brain and heart. [00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13. [00:18:29] Electromagnetic hypersensitivity. [00:19:28] World Health Organization: EMF given 2B classification. [00:20:18] Long-term effects. [00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95. [00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112. [00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course. [00:23:38] How to mitigate EMF. [00:23:48] Acousticom 2; Magda Havas. [00:25:10] Dr. Dietrich Klinghardt. [00:26:14] Reducing EMF in the home. [00:27:53] Shielding; smart meters, Faraday cage. [00:30:04] Materials that block EMF. [00:32:40] 8-hydroxy-2-deoxyguanosine, Organic Acids Test, DUTCH Test. [00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here. [00:34:33] Ionizing vs non-ionizing radiation. [00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays. [00:36:02] Reducing ionizing radiation on aeroplanes. [00:36:26] Zach Bush's Nitric Oxide Dump. [00:36:54] Exogenous ketones; Dr. Veech's ketone ester. [00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD). [00:38:10] Hormetea.

We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score. On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance. You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking "Free Report". Here's the outline of this interview with Tommy Wood: [00:00:30] Florida Institute for Human & Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:00:49] Blood Chemistry Calculator. [00:01:03] Peer Review. [00:02:32] Immune Balance Score. [00:04:00] Dashboard of Blood Chemistry Calculator scores (example). [00:04:08] Predicted Age Score. [00:05:12] Who is the calculator for? [00:06:09] Building a health coach referral network. [00:07:05] Podcast: How to Measure Hormones, with Mark Newman. [00:08:31] Combining 2+ reports for longitudinal tracking. [00:09:08] Markers that make up the Immune Balance Score. [00:10:49] Sensitivity and specificity. [00:13:40] All-cause mortality: dying from any cause. [00:17:05] Evaluating scientific research: PubMed + Google. [00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82. [00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet. [00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes. [00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018). [00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046. [00:29:58] Table that shows reference ranges, scores assigned. [00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994. [00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation. [00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen. [00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency. [00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:39:02] Christopher Kelly's combined report. [00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017). [00:41:17] White Blood Cells. [00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a

Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today. With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life's work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement. Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology. Here's the outline of this interview with Mike T. Nelson: [00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete. [00:01:36] Dr. Pat Davidson. [00:02:00] International Symposium on Clinical Neuroscience 2018; Carrick Institute; Dr. Frederick Robert Carrick. [00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes. [00:03:02] Dr. Bryan Walsh (podcasts: 1, 2, 3, 4, 5, 6). [00:03:59] Should practitioners look the part? [00:04:48] Dr. Michael Ruscio; Podcast: How to Have a Healthy Gut. [00:06:07] Brian Shaw. [00:08:10] Tips for finding a coach. [00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology). [00:11:29] Kendall Manual Muscle Testing. [00:11:45] Reflexive Performance Reset (RPR). [00:13:22] Cooper Test; 500m row. [00:14:48] Rob Wilson; Brian MacKenzie; Art of Breath. [00:20:29] Be Activated. [00:21:50] Jill Miller, Coregeous ball. [00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT. [00:23:54] Gabriele Wulf; Study: Wulf, Gabriele. "Attentional focus and motor learning: a review of 15 years." International Review of Sport and Exercise Psychology 6.1 (2013): 77-104. [00:28:02] Cal Dietz. [00:28:20] Dr. Eric Cobb at Z Health. [00:29:38] Cronometer, myfitnesspal. [00:34:57] Metabolic flexibility. [00:35:37] FASTER study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110. [00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036. [00:37:40] Glycomark. [00:37:59] Pop tart test. [00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:40:04] Fun; liking what you do. [00:42:08] Oura ring. [00:42:46] Heart Rate Variability (HRV). [00:45:04] Coaching: What to work on and document. [00:50:47] Omegawave, Moxy. [00:53:16] Dophin Neurostim. [00:54:12] Push Band. [00:54:35] Halo Sport Headset. [00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483. [00:55:57] Evaluating new technology. [01:01:11] Blood Chemistry Calculator. [01:02:29] Sensitivity and Specificity. [01:09:11] miketnelson.com; flexdiet.com.

Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup. It's been a pleasure working with Leif over the past year as a member of our own Elite Performance Program. He's on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he's overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify. Here's the outline of this interview with Leif Nordgren: [00:00:14] NBT Elite Performance Program (EPP). [00:05:54] Becoming a competitive skier. [00:07:31] US biathlon team. [00:07:39] Skate (freestyle) skiing. [00:09:55] VO2 max. [00:13:22] Shooting. [00:17:59] Junior World Championships. [00:21:08] Training approach. [00:21:21] Vladimir Cervenka. [00:26:24] Per Nilsson. [00:26:57] Periodization. [00:27:37] Knowing when you've overtrained. [00:30:04] World Cup racing. [00:32:44] Implementation Intention: planning for the unexpected. [00:35:30] 2014 Olympics in Soche. [00:43:35] Making a living. [00:45:25] Lake Placid US Olympic Training Center; US Olympic Committee. [00:46:56] Diet. [00:50:05] Autoimmune Protocol (AIP). [00:53:12] H.Pylori, Candida. [00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55. [00:55:47] Book: The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry. [01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly. [01:02:19] Sleep improvements, timing of training, DUTCH test. [01:06:18] World cup races live streamed: www.biathlonworld.com; teamusa.org/US-Biathlon. [01:07:47] Instagram: @leifcnordgren; Twitter: @leifcnordgren; Facebook: Leif Nordgren.

Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep. Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed. Here's the outline of this interview with Greg Potter: [00:00:13] HumanOS.me. [00:00:46] Podcast: How to Track Effectively, with Dan Pardi. [00:01:04] What's a real British biscuit? [00:03:31] Myfood24. [00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219. [00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195. [00:05:24] Melatonin. [00:05:51] Circadin slow-release melatonin. [00:06:48] MTNR genetic polymorphisms. [00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608. [00:13:35] Metabolic consequences of reduced sleep. [00:16:40] Night shift work. [00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016). [00:18:24] Social jet lag. [00:20:24] Article: The Real Reason Why Spaniards Eat Late. [00:21:24] Naps. [00:23:55] Rapid Eye Movement (REM) sleep. [00:24:44] HumanOS courses on circadian biology. [00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216. [00:26:08] Zeitgeber (time cue). [00:27:10] Light-dark cycle, blue light. [00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528. [00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144. [00:30:38] Chronotypes. [00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911. [00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis. [00:39:06] Satchin Panda. [00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10. [00:42:20] Carb backloading. [00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775. [00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170. [00:48:06] John Kiefer. [00:49:46] Dim light melatonin onset (DLMO). [00:50:14] Timing of exercise before sleep. [00:50:49] Greg's tips for improving sleep. [00:57:08] f.lux, Twilight for Android, Night Shift for iOS. [00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he's doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he's recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being. In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio's previous podcasts with us here and here. Here's the outline of this interview with Michael Ruscio: [00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio. [00:04:02] When to reach out to a health practitioner. [00:04:44] Setbacks during protocol. [00:05:45] When to do testing. [00:09:43] Tracking progress. [00:10:37] Mark Pimentel, MD. [00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775. [00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49. [00:11:09] Study: Khoshini, Reza, et al. "A systematic review of diagnostic tests for small intestinal bacterial overgrowth." Digestive diseases and sciences 53.6 (2008): 1443-1454. [00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335. [00:14:00] Study: Lin, Eugenia, et al. "Measurement of hydrogen sulfide during breath testing correlates to patient symptoms." Gastroenterology 152.5 (2017): S205-S206. [00:15:00] Controlling GI symptoms. [00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411. [00:18:30] Building an online platform. [00:23:19] Balancing clinical mission with sponsorships. [00:26:24] Identifying truth vs. bias. [00:29:40] Evaluating scientific research. [00:32:50] When to try something that's not evidence-based. [00:36:12] In-progress clinical trials. [00:38:44] Prokinetics for preventing SIBO relapse. [00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435. [00:40:59] Healthy Gut Healthy You; Healthyguthealthyyoubook.com; drruscio.com; Dr. Ruscio Radio Podcast, weekly videos. [00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson. [00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio. [00:42:43] Future of Functional Medicine Review clinical newsletter.

Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011. After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway. He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm. Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry. Please leave a review for the Physicians for Ancestral Health podcast. Here's the outline of this interview with Drs Josh Turknett and Tommy Wood: [00:00:37] From biochemistry to coaching elite athletes. [00:07:00] Crossfit, Robb Wolf. [00:09:02] Paleo Diet, Autoimmune Protocol Diet (AIP). [00:09:25] Terry Wahls. [00:09:52] Multiple Sclerosis risk factors. [00:12:19] Talk: Systems Analysis and Multiple Sclerosis - Physicians for Ancestral Health Symposium, 2015. [00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309. [00:14:34] MPI Cognition: Dale Bredesen's approach to Alzheimer's disease. [00:15:12] Difficulty of studying multimodal therapies. [00:16:24] Nourish Balance Thrive. [00:17:21] Megan Roberts, MSc; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:18:00] Clay Higgins - health coach. [00:18:58] Blood Chemistry Calculator; Christopher Kelly; Bryan Walsh. [00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD. [00:20:32] DUTCH test, Organic Acids Test (OAT), stool testing: 1, 2. [00:21:25] Gut problems in ~90% of runners. [00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems). [00:28:03] Blood glucose as predictor of all-cause mortality. [00:28:56] Hemoglobin and RDW as predictive measures. [00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168. [00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247. [00:31:46] Study: Després, Jean-Pierre, et al. "Hyperinsulinemia as an independent risk factor for ischemic heart disease." New England Journal of Medicine 334.15 (1996): 952-958. [00:34:42] Metabalomics. [00:39:04] Meeting the Queen. [00:42:37] nourishbalancethrive.com; Blood Chemistry Calculator; 7-minute analysis; Highlights Newsletter; ancestraldoctors.org; email.

Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls "spiritually focused and evolutionarily informed functional medicine." Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community. In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners. Here's the outline of this interview with Rob Abbott: [00:00:56] Robb Wolf's Paleo Solution Podcast. [00:02:13] Paleo f(x). [00:07:33] Chris Kresser's Healthy Skeptic Podcast; Emily Deans, Chris Masterjohn, Stephan Guyenet. [00:10:34] Life of a medical resident. [00:13:10] Motivational interviewing. [00:13:53] Mickey Trescott and Angie Alt, Autoimmune Wellness, Autoimmune Protocol. [00:18:41] Robb Wolf's Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare. [00:20:03] Charlottesville Center for Functional Medicine. [00:22:15] James Maskell of Evolution of Medicine. [00:23:25] Healthshares (examples: Health Share of Oregon and Liberty Health Share). [00:29:29] Self-awareness. [00:30:19] Physicians Assistants, Nurse Practitioners. [00:34:40] Preventative Medicine. [00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee. [00:39:01] Kresser Institute's ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser. [00:40:55] Intervention at the community level. [00:43:31] Changing the food supply. [00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott. [00:47:58] Making connections in the health sphere. [00:52:11] Create something people can't ignore. [00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh. [00:59:04] Charlottesville Center for Functional Medicine; Kerri Cooper, Ryan Hall. [00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018. [01:01:12] Melanie Dorion. [01:01:42] Institute for Functional Medicine, American Academy of Anti Aging Medicine (A4M). [01:01:50] Pentad Integrative Health, educational modules; Rob's podcast: A Medicinal Mind. [01:02:40] Ancestral Health Symposium.