Nourish Balance Thrive

Dr. Sunjya Schweig, M.D. is a board-certified physician who has been studying, teaching, and practicing integrative and Functional Medicine for over 20 years. In 2014 he joined forces with Chris Kresser to launch the California Center for Functional Medicine, offering patients an investigative approach to healthcare. He is also the founding Chair of the Integrative Medicine Committee for the International Lyme and Associated Disease Society (ILADS) and serves on the Scientific Advisory Board for the Bay Area Lyme Foundation. On this podcast, Dr. Schweig shares the personal journey that resulted in years of focused study and his current expertise in Lyme Disease. He discusses the factors that interfere with getting the right treatment, including political pressure and inadequate testing protocols. He also offers his best resources for keeping yourself and your loved ones safe from tick-borne illness. Here's the outline of this interview with Sunjya Schweig: [00:00:05] Mission Heirloom. [00:03:40] California Center for Functional Medicine, Chris Kresser; Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare). [00:05:28] Cleveland Clinic Center for Functional Medicine; Mark Hyman, Patrick Hanaway, The Institute for Functional Medicine. [00:06:00] Article: Topol, Eric J. "Individualized medicine from prewomb to tomb." Cell 157.1 (2014): 241-253. [00:08:15] Kalish Institute of Functional Medicine; ADAPT Health Coach Training Program. [00:08:53] Ray Stricker, Richard Horowitz. [00:09:29] Clymb Health. [00:09:53] Oura Ring. [00:13:56] Hill Park Integrative Medical Center; Brian Bouch. [00:18:16] Erythema migrans (bullseye rash),

Chris Kresser, M.S., L.Ac., is an internationally recognized leader in the area of ancestral health and integrative medicine. He is the author of The Paleo Cure and the force behind ChrisKresser.com, one of the top 25 health websites in the world. Chris has been studying, teaching, and practicing Functional Medicine for over 15 years with a mission to disseminate evidence-based natural health solutions to as many people as possible. Today Chris is with us to discuss the growing need for health coaches in an age when about half of adults in the US have at least one chronic disease. His aim is to curb the rise of preventable illness and to empower more people with the tools they need to recover their health. The ADAPT Health Coach Training Program will be launching in June with the enrollment deadline coming up soon, on June 3rd. Here's the outline of this interview with Chris Kresser: [00:00:18] Healthy Skeptic Podcast; Danny Roddy, Steve Wright, Ben Greenfield, Robb Wolf. [00:02:21] California Center for Functional Medicine. [00:02:50] Sunjya Schweig. [00:06:00] ADAPT Health Coach Training Program. [00:06:17] Paleo f(x). [00:10:01] Aetna wellness program pilot study: Steinberg, Gregory, et al. "Reducing metabolic syndrome risk using a personalized wellness program." Journal of occupational and environmental medicine 57.12 (2015): 1269-1274. [00:12:54] Parsley Health. [00:13:32] Rangan Chatterjee; Podcast: How to Make Disease Disappear. [00:15:10] Obstacles to functional medicine. [00:17:37] Mark Hyman. [00:20:13] Qualities of a good health coach. [00:20:21] Core coaching skills: Motivational Interviewing, stages of change, positive psychology, coaching to strengths. [00:21:10] CDC Study: Liu, Yong, et al. "Peer Reviewed: Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013." Preventing chronic disease 13 (2016). [00:22:21] Zoom video conferencing. [00:23:34] Ancestral diet and lifestyle. [00:24:45] Functional medicine principles. [00:26:41] Building and managing a practice. [00:32:22] International Consortium for Health & Wellness Coaching (ICHWC). [00:35:04] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen. [00:38:22] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:38:31] John Kinyon, Forest Fein, Ken Kraybill. [00:41:21] Coaching program structure. [00:44:02] kresserinstitute.com; kresser.co/coach.

Our own Scientific Director and coach Megan Roberts is back on the podcast today to discuss an important but often misunderstood aspect of health and longevity: oxidative stress. It's a condition associated with numerous chronic health problems including cancer, diabetes and cardiovascular disease. Today we cover everything you need to know about oxidative stress: what it is, what causes it, how to know if you've got it, and how to fix it. If you want an objective assessment of your own oxidative stress burden, try using our Blood Chemistry Calculator. The calculator, powered by a machine-learning algorithm, analyzes your own basic lab work to produce a single Oxidative Balance Score that you can use to track progress over time. Note: During this podcast, you'll hear us talk about the "Oxidative Stress Score" on the Blood Chemistry Calculator Report. This has since been renamed the Oxidative Balance Score. Here's the outline of this interview with Megan N. Roberts: [00:02:20] Blood Chemistry Calculator. Example report here. [00:04:52] Free radicals. [00:05:47] Oxidative stress: not always bad. Study: Pizzino, Gabriele, et al. "Oxidative stress: Harms and benefits for human health." Oxidative medicine and cellular longevity 2017 (2017). [00:06:13] Reactive Oxygen Species (ROS). [00:07:52] Hormesis. [00:08:47] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:09:04] Supporting adaptation vs. recovery. [00:10:07] High dose vitamins, polyphenols. [00:12:05] Diseases associated with increased oxidative stress. [00:13.30] Lipid peroxidation. [00:14:12] Metabolic Fitness Pro. [00:15:46] Factors that increase oxidative stress. [00:17:11] Gamma-glutamyltransferase (GGT). [00:19:24] Bilirubin. [00:20:05] Uric Acid; Study: Sautin, Yuri Y., and Richard J. Johnson. "Uric acid: the oxidant-antioxidant paradox." Nucleosides, Nucleotides, and Nucleic Acids 27.6-7 (2008): 608-619. [00:23:52] Albumin. [00:24:26] HDL. [00:24:53] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Dr. Tommy Wood. [00:25:05] Lipopolysaccharide (LPS). [00:26:53] Ferritin; Study: ORINO, Kouichi, et al. "Ferritin and the response to oxidative stress." Biochemical Journal 357.1 (2001): 241-247. [00:27:08] Fenton Reaction. [00:28:46] Nutritional immunity: PubMed. [00:31:26] The poor misunderstood antioxidant. [00:33:40] Dietary sources of antioxidants. [00:35:12] Supplementation can be contraindicated. [00:35:45] Measuring oxidative stress. [00:37:50] Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? with Dr. Bryan Walsh. [00:38:21] Oxidative Balance Score. Example here. [00:40:00] What to do if oxidative stress is elevated. [00:40:44] Study: Bhatnagar, Anubhav, Yogesh Tripathi, and Anoop Kumar. "Change in oxidative stress of normotensive elderly subjects following lifestyle modifications." Journal of clinical and diagnostic research: JCDR 10.9 (2016): CC09. [00:41:30] Nutrition, digestion, absorption. [00:42:15] Avoid Polyunsaturated fatty acids (PUFAs). [00:44:20] Minimally processed diet. [00:46:22] Wild Planet sardines. [00:47:27] Hormetic stress; Hormetea. [00:48:14] Podcast: Hormesis, Nootropics and Organic Acids Testing, with Dr. Tommy Wood. [00:48:26] PHAT FIBRE is currently sold out. [00:48:55] Four Sigmatic 10 Mushroom Blend. [00:49:23] Sleep, blood donation. [00:51:02] Study: Islam, Md, et al. "Dietary phytochemicals: natural swords combating inflammation and oxidation-mediated degenerative diseases." Oxidative medicine and cellular longevity 2016 (2016). [00:55:57] bloodcalculator.com. [00:56:43] Mobile phlebotomy.

Brad Kearns has been a noted speaker, author and coach in the health and fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top-ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with Mark Sisson from Mark's Daily Apple, and the two have co-authored several books including Primal Endurance (2016), and The Keto Reset Diet (2017). Brad is with us today to talk about his evolution as an athlete and the factors that contributed to his success, including leaving the corporate world early on (because it just wasn't as much fun as training) and the ironic breakthrough that caused him to start winning races. His current projects include producing Primal Blueprint Mastery Courses to support those transitioning to an ancestral diet and lifestyle. Here's the outline of this interview with Brad Kearns: [00:00:23] Podcast: How to Recognise Good Chocolate (and Why You Should Care), with Toréa Rodriguez. [00:00:49] Chocolate: Fruition, Theo, Creo, Lillie Belle Farms. [00:01:25] Podcast: Brain Training for the Primal Keto Endurance Athlete, with Lindsay Shaw Taylor; Mark Sisson, marksdailyapple.com. [00:02:47] Mike Pigg. [00:03:09] 7-Minute Analysis. [00:03:41] Primal Endurance Podcast. [00:06:26] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood. [00:08:23] Book: The Art and Science of Low Carbohydrate Performance, by Jeff Volek and Stephen Phinney. [00:14:21] Results happen naturally when your motivation is pure. [00:17:17] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:20:42] Transition to triathlete. [00:24:16] Andrew MacNaughton. [00:31:27] Richard Branson. [00:33:08] What do triathletes eat? [00:33:49] Kenny Souza. [00:34:22] The Brownlee Brothers. [00:34:53] Lance Armstrong. [00:36:16] Lone Mountain Wagyu. [00:36:28] Cate Shanahan. [00:37:48] Ted Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC. [00:38:15] Peter Attia. [00:39:28] Mark Allen; Phil Maffetone. [00:39:47] Slowing down. [00:40:59] Heart rate monitoring. [00:43:45] Johnny G. [00:46:40] Transition to primal diet. [00:47:18] Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:47:18] Article: Paleolithic Nutrition: A Consideration of Its Nature and Consequences (Special Article, N Engl J Med 1985:312;283-289), by S. Boyd Eaton, M.D., and Melvin Konner, Ph.D. [00:50:28] Book: Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:53:01] Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast!, by Mark Sisson and Brad Kearns; Audiobook here. [00:54:43] Primal Blueprint Mastery Courses. [00:57:33] Steve Phinney. [00:58:59] Keto Reset Facebook Group. [00:59:00] Book: The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker, by Mark Sisson, Lindsay Taylor, and Layla McGowan. [01:01:33] ketoreset.com; primalendurance.fit.

Stephen Anderson has been an Acupuncturist and Chinese Medicine practitioner for nearly 20 years. He's had over 2500 patients and upwards of 40,000 consultations (that would be over 3/4 million acupuncture needles, but who's counting). In 2016, Steve went through the Kresser Institute's Practitioner Training Program for Functional and Evolutionary Medicine, completing the ADAPT Level 1 Framework. Since then, his focus has shifted to working more with clients who are ready to make a deeper commitment to their health. Steve is on the podcast today talking about his transition into Functional Medicine and his practical application of our Blood Chemistry Calculator to guide treatment decisions and keep clients motivated. Steve is currently running his busy clinic in Australia and is now introducing an easy way for Aussies to get lab work done locally and try the calculator for themselves. Here's the outline of this interview with Stephen Anderson: [00:00:12] The Holistic Practitioner (THP) Podcast. [00:00:25] THP Podcast: Dr. Tommy Wood - Reframing Insulin Resistance. [00:02:07] Taichi. [00:03:30] Chinese Kung Fu Academy; Grandmaster Henry Sue. [00:03:58] Cheng Man-ch'ing. [00:04:29] Hypothalamic–pituitary–adrenal (HPA) axis. [00:07:48] Accelerated learning. [00:07:54] Book: How to Develop a Super Power Memory, by Harry Lorayne; Peg memory system. [00:08:09] Podcast: Learning to Learn with Jonathan Levi. Course: Become a SuperLearner. [00:09:28] Acupuncture. [00:10:52] Polycystic ovary syndrome (PCOS). [00:12:30] Dr. Michael D. Fox at the Jacksonville Center for Reproductive Medicine. [00:17:13] Functional Medicine. [00:18:57] Simon Marshall, PhD. Podcasts: How to Create Behaviour Change and Why We Self-Sabotage (And What to Do Instead). [00:20:25] Kresser Institute for Functional and Evolutionary Medicine; ADAPT Practitioner Training Program. [00:23:16] Dr. Amy Nett. [00:24:11] Hierarchy of treatment. [00:25:52] THP Podcast: A Patient's Perspective of Functional Medicine Treatment. [00:29:26] Blood Chemistry Calculator. [00:29:37] THP Podcast: Chris Kelly On Becoming An Effective Health Coach. [00:29:41] Dr. Bryan Walsh; Podcasts: 1, 2, 3, 4, 5, 6. [00:29:42] Megan Roberts; Podcast: Why Your Diet Isn't Working: Under Eating and Overtraining. Blog post: What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts. [00:31:06] 7-Minute Analysis. [00:36:39] 5-year wellness score; Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. [00:39:14] Thomas Dayspring, Peter Attia; LDL-P. [00:42:13] Familial Hypercholesterolemia. [00:44:17] Mediterranean diet, B-vitamins, Thorne Choleast-900 (Monacolin K), Ubiquinol, Glutathione. [00:46:35] Feedback via lab results as the incentive to change behaviour. [00:49:58] Coronary artery calcium scan; Podcasts: How Not to Die of Cardiovascular Disease, with Ivor Cummins; The True Root Causes of Cardiovascular Disease, with Jeff Gerber. [00:52:12] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:53:14] stephenanderson.com.au/nbt.

Dr. Rangan Chatterjee may be best known as the medical doctor who helped ordinary people turn their health around on the BBC's Doctor in the House. He's now a speaker and author and has compiled his best medical advice into a new book, How to Make Disease Disappear. It's a guide to restoring health using simple techniques that are accessible to everyone, at any stage of health or illness, without a lot of expensive tests or supplements. In this podcast with Dr. Tommy Wood, Rangan breaks down his 4 Pillars of Health: Relax, Eat, Move, and Sleep. He outlines the basic-but-powerful lifestyle interventions that have been most effective in his clinical practice for reversing chronic illness, and also shares the strategies that resolved his own 10-year battle with back pain. Here's the outline of this interview with Rangan Chatterjee: [00:00:28] Book: How to Make Disease Disappear. In the UK: The 4 Pillar Plan: How to Relax, Eat, Move, and Sleep Your Way to a Longer, Healthier Life. [00:00:35] Ted talk: How to make diseases disappear. [00:01:44] Nephrology to GP. [00:03:12] Institute for Functional Medicine (IFM). [00:04:05] Show: Doctor in the House. [00:06:20] 4 Pillars of Health. [00:08:49] Relax. [00:11:46] Crohn's Disease, Inflammatory Bowel Disease (IBD). [00:12:24] Medical Symptoms Questionnaire (MSQ). [00:16:18] Low testosterone, hormone cascade. [00:21:20] Genova Adrenocortex Stress Profile. [00:24:41] Reframing, gratitude. [00:25:21] Charles Poliquin. [00:27:54] Social isolation. [00:33:39] Eat. [00:34:09] Cost-effective strategies for improving food quality. [00:42:00] Jamie Oliver. [00:44:53] Supplements. [00:44:58] Magnesium. [00:45:25] Fibromyalgia, Myalgic Encephalomyelitis (ME) - Allergy Research Group NT Factor Advanced Physicians Formula. [00:45:50] MitoQ (CoQ10). [00:49:04] Move. [00:49:40] Icelandic Health Symposium, 2017, Doug McGuff. [00:50:54] Sarcopenia, strength training. [00:51:35] Video: 5 Minute Kitchen Workout. [00:56:57] Sleepy glutes and back pain. [00:58:47] Gary Ward: Anatomy in Motion. [01:01:20] Videos: Wake Up Your Sleepy Glutes: 1: Flex on a Step, 2: Hip Adduction, 3. Foot Clocks, 4. 3D Hip Extension. [01:02:46] Sleep. [01:03:47] Professor Russell Foster: 1-2 hours less sleep than 60 years ago. [01:04:33] Insulin resistance. [01:05:33] Embrace morning light. [01:06:52] Caffeine, alcohol. [01:09:30] No tech 90. [01:12:30] Book: How to Make Disease Disappear. [01:12:43] drchatterjee.com. [01:12:52] Facebook, Instagram, Twitter.

Dr. Malcolm Kendrick is a medical doctor, author, speaker, and sceptic living in Cheshire, England. His evidence-based arguments refute the lipid hypothesis and other ideas related to chronic illness that has resulted in a pervasive culture of fear and misinformation. His popular blog features an ongoing series of posts on the real causes of heart disease, pointing to endothelial damage as a causal factor and nitric oxide as vital for preserving health. Dr. Kendrick is with us to share not only what really causes cardiovascular disease, but the specific environmental and psychosocial factors that cause the most harm, and what we need to do to maintain good health. We also discuss unexpected side effects of common medications and supplements and the healing power of specific micronutrients. If you enjoy this podcast, you can support Dr. Kendrick's work by pre-ordering his latest book, A Statin Nation: Damaging Millions in a Brave New Post-Health World, available 7/12/18. Here's the outline of this interview with Malcolm Kendrick: [00:01:05] Book: The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid it, by Malcolm Kendrick. [00:01:07] Book: Doctoring Data: How to Sort Out Medical Advice from Medical Nonsense, by Malcolm Kendrick. [00:01:14] The International Network of Cholesterol Skeptics (THINCS). [00:01:46] Trail Runner Nation Podcast: Metabolic Flexibility with Christopher Kelly. [00:02:59] Highlights email series. [00:03:01] Podcast: The True Root Causes of Cardiovascular Disease, with Jeffry Gerber. [00:03:07] Blog series: What causes heart disease? [00:05:28] Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652. [00:06:20] Stress hormones, sympathetic nervous system. [00:07:32] Graph: Lithuanian death rate; Study: Kristenson, Margareta, et al. "Increased psychosocial strain in Lithuanian versus Swedish men: the LiVicordia study." Psychosomatic Medicine 60.3 (1998): 277-282. [00:08:25] Paul Rosch, M.D, founder of the American Institute of Stress. [00:10:20] Endothelium, glycocalyx. [00:11:12] Nitric Oxide (NO). [00:11:37] Alfred Nobel, nitroglycerin (glyceryl trinitrate, or GTN), Viagra. [00:13:13] Study: Andersson, Daniel P., et al. "Association between treatment for erectile dysfunction and death or cardiovascular outcomes after myocardial infarction." Heart (2017): heartjnl-2016. [00:13:39] Sunlight as nitric oxide stimulant. [00:14:45] Vasculitis, Systemic lupus erythematosus (SLE), Rheumatoid arthritis, Sickle-cell disease. [00:17:05] Endothelial progenitor cells. [00:17:55] Carl von Rokitansky, Rudolf Virchow. [00:21:19] Endothelial damage required for arterial plaque. [00:21:52] Study: Law, M. R., and S. G. Thompson. "Low serum cholesterol and the risk of cancer: an analysis of the published prospective studies." Cancer causes & control 2.4 (1991): 253-261. [00:23:49] Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:25:03] Statins increasing NO, studies: 1, 2, 3. [00:26:52] Study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health (2018). [00:28:17] Corticosteroids. [00:30:25] Familial Hypercholesterolemia. [00:34:56] Study: Winnik, Stephan, et al. "Systemic VEGF inhibition accelerates experimental atherosclerosis and disrupts endothelial homeostasis–implications for cardiovascular safety." International journal of cardiology 168.3 (2013): 2453-2461. [00:36:29] QRISK survey for heart disease. [00:41:21] Inflammation as healing. [00:42:40] Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106. [00:44:36] Corticosteroids reduce inflammation, increase CVD risk, NSAIDs. [00:45:05] Study: Guilhem, Gaël, et al. "Effects of air-pulsed cryotherapy on neuromuscular recovery subsequent to exercise-induced muscle damage." The American journal of sports medicine 41.8 (2013): 1942-1951. [00:49:06] Lipoprotein A. [00:51:27] Vitamin C deficiency as possible cause of CVD. [00:53:01] Study: Lee, A. J., et al. "Plasma fibrinogen and coronary risk factors: the Scottish Heart Health Study." Journal of clinical epidemiology 43.9 (1990): 913-919. [00:55:27] Diabetes, triglycerides, sepsis, gingivitis as procoagulants. [00:58:39] Major endothelial offenders. [01:00:03] Study: Escolar, Esteban, et al. "The effect of an EDTA-based chelation regimen on patients with diabetes mellitus and prior myocardial infarction in the Trial to Assess Chelation Therapy (TACT)." Circulation: Cardiovascular Quality and Outcomes (2013): CIRCOUTCOMES-113. [01:01:03] Study: Douaud, Gwenaëlle, et al. "Preventing Alzheimer's disease-related gray matter atrophy by B-vitamin treatment." Proceedings of the National Academy of

Psychologist, researcher and author Gabriele Oettingen, PhD. has been studying human behaviour for over 30 years, with a focus on goal setting and turning positive fantasies into reality. She has written over 150 scientific articles and book chapters relating to social and personality psychology, developmental and educational psychology, and health and clinical psychology on the topics of thinking about the future and the control of cognition, emotion, and behaviour. During the course of her research, Dr. Oettingen has concluded that positive thinking in itself, while popular, is unlikely to result in desired outcomes. Instead, she offers Mental Contrasting, an empirically validated process, helping people not just to identify their goals but to manifest them in all areas of life, including health, career, academics, and relationships. In this interview, she shares her simple yet powerful 4-step WOOP strategy, along with tips for maximising its efficacy. Here's the outline of this interview with Dr. Gabriele Oettingen: [00:00:09] Professor of Psychology, New York University. [00:00:22] PhD: Ludwig Maximilian University of Munich and Max Planck Institute for Behavioral Physiology, Seewiesen, Germany. [00:01:10] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen. [00:01:19] www.woopmylife.org. [00:05:19] Study: Oettingen, Gabriele, and Thomas A. Wadden. "Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive?." Cognitive Therapy and Research 15.2 (1991): 167-175. [00:06:15] Positive fantasies, worse outcomes. [00:08:12] Study: Oettingen, Gabriele, and Doris Mayer. "The motivating function of thinking about the future: expectations versus fantasies." Journal of personality and social psychology 83.5 (2002): 1198. [00:10:18] Podcasts: How to Create Behavior Change and Why We Self-Sabotage (And What To Do Instead), with Simon Marshall. [00:10:42] Why is positive thinking so popular? [00:12:49] Podcast: The Epidemic We Don't Talk About, with Erik Kerr. [00:13:37] Mental Contrasting. [00:20:18] Emotional obstacles, habits, irrational beliefs. [00:22:15] Wish, Outcome, Obstacle, Plan (WOOP). [00:23:09] Changing health behaviours. [00:23:37] Wish: dear to your heart, feasible, challenging. [00:27:06] Study: Kappes, Heather Barry, Bettina Schwörer, and Gabriele Oettingen. "Needs instigate positive fantasies of idealized futures." European Journal of Social Psychology 42.3 (2012): 299-307. [00:28:48] WOOP as a skill. [00:32:24] Energization. [00:34:25] How WOOP works; non-conscious consequences. [00:39:08] Prerequisites: openness, 5 minutes. [00:40:57] For those with low expectations. [00:44:18] Other methods of behaviour change. [00:44:38] Incentives, self-efficacy, social comparison. [00:46:44] Changing content of goals. Implicit theories. Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:47:26] E. Tory Higgins. Prevention-Promotion, Approach-Avoidance: Regulatory Focus Theory. [00:48:34] Self-regulation. [00:49:31] Using non-conscious processes to conquer other non-conscious processes. [00:50:33] Example: WOOP in action. [01:01:38] www.woopmylife.org, WOOP app. [01:02:25] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

Don Moxley is an exercise physiologist and the Sports Scientist for the Ohio State University Wrestling Team. With a passion for teaching and coaching, he specializes in fitness and athletic assessment, training, and performance optimization. Under his guidance, the OSU team won their first-ever National Championship in 2015, and individuals on the team have gone on to win national titles and Olympic medals. His strategy involves analyzing Heart Rate Variability (HRV) and other biomarkers in order to plan personalized training and recovery regimens for his athletes. Don is here today with Dr. Tommy Wood to discuss using wearable technology to track readiness, improve resilience, and prevent overtraining and injuries. He shares the powerful impact of psychological stress, sleep, and recovery on athletic performance, and also reveals the key performance indicators for world-class wrestling, as well as the devices and assessment strategies he uses for his own athletes. Here's the outline of this interview with Don Moxley: [00:00:16] Ohio State Wrestling Team, Sports Scientist. [00:00:25] Elite HRV podcast. [00:00:49] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:01:00] Florida Institute for Human & Machine Cognition (IHMC). [00:03:19] Bob Bartels, Edward Fox. [00:03:53] Kevin Akins. [00:04:03] Louie Simmons, Westside Barbell. [00:04:28] Ted Lambrinides Hammer Strength. [00:04:42] Steve Bliss, National Strength and Conditioning Association (NSCA). [00:06:16] Human Performance Center at Columbus State Community College. [00:06:38] HealthFirst, Polar. [00:07:35] Applying technology to exercise science. [00:09:13] Wrestling overview. [00:09:56] Weight cutting. [00:12:16] Long term athlete development model. [00:13:51] Tom Ryan. [00:14:14] Velotron, CompuTrainer. [00:14:37] Pelatonia fundraiser. [00:15:45] Zephyr bioharness. [00:16:33] Overtraining syndrome. [00:17:31] Readiness, Root Mean Square of the Successive Differences (RMSSD). [00:20:11] Functional Movement Screening [00:21:15] Raouf "Ron" Gharbo. [00:21:35] Firstbeat system. [00:21:54] Resting nighttime RMSSD predicts success. [00:22:46] Polar Team Pro Shirt. [00:23:02] AccuroFit. [00:23:18] Omegawave. Podcast: How to Measure Readiness to Train, with Val Nasedkin. [00:24:19] Effect of emotional stress on physiology. [00:27:30] Talent but no resilience. [00:28:13] Study: Prochaska, James O., and Wayne F. Velicer. "The transtheoretical model of health behavior change." American journal of health promotion 12.1 (1997): 38-48. [00:31:00] Study: Marshall, Simon J., and Stuart JH Biddle. "The transtheoretical model of behavior change: a meta-analysis of applications to physical activity and exercise." Annals of behavioral medicine 23.4 (2001): 229-246. Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:31:53] Elite HRV. [00:32:09] HR transmitter sampling at >200hz; Polar monitors (H7, H10), Ouraring. [00:33:40] Tracking and improving sleep. [00:36:02] Book: The Signal and the Noise: Why So Many Predictions Fail - but Some Don't, by Nate Silver. [00:36:14] Wearable data systems: Zebra, Catapult. [00:37:26] Factors that correlate with athletic success. [00:41:37] Parasympathetic, sympathetic. [00:43:54] Parasympathetic co-stimulation. [00:46:06] Subjective questions. [00:49:22] Faster buy-in. [00:50:24] Female athletes. [00:51:07] Managing the athlete's stress response. [00:52:22] Observing coaches. [00:53:14] Best practice for athlete and coach. [00:55:07] Find Don: donmoxley@gmail, Instagram, Twitter, Facebook, about.me.

Of all the things I've done to improve my own health, getting a dog has been one of the most important. Today's podcast is really an informal conversation with my good friend, FDN practitioner and health coach, Toréa Rodriguez. Toréa has been on the podcast several times, and today we're focusing on the many benefits of having a dog, which truly spans far beyond companionship. We discuss making the leap from contemplating dog ownership to actually making the commitment, as well as dog training, dog-related stress, optimal diets, and the many health benefits – physical and emotional – of adopting a pup. We share tips for building rapport and establishing a hierarchy with a canine companion, as well as considerations for endurance athletes with dogs-in-training. If you'd like to learn more about Toréa or consult with her on health matters she can be found at torearodriguez.com. Here's the outline of this interview with Toréa Rodriguez: [00:00:14] Previous podcast appearances (5/18/14, 6/25/15, 8/29/16), Paleo Baby Podcast: 12/21/15. [00:02:29] Growing up on a ranch. [00:03:37] Benefits of dog ownership. [00:04:48] Transtheoretical model ("stages of change"); Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:05:09] Video: Dr. Tommy Wood Modelling and Quantifying Metabolism to Optimise Health and Performance, 2016 Biohacker Summit UK. [00:07:07] Study: Giles-Corti, Billie, and Robert J. Donovan. "Relative influences of individual, social environmental, and physical environmental correlates of walking." American journal of public health 93.9 (2003): 1583-1589. [00:07:36] Podcast: Bike fit done right with Nigel McHollan. [00:08:43] Chris Kresser. [00:10:51] Morning routine. [00:11:51] Studies: Bonmati-Carrion, Maria Angeles, et al. "Protecting the melatonin rhythm through circadian healthy light exposure." International journal of molecular sciences 15.12 (2014): 23448-23500, and 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. [00:13:37] Meeting the neighbors. [00:14:12] Rick Hunter, Hunter Cycles. [00:14:56] Study: Handlin, Linda, et al. "Short-term interaction between dogs and their owners: effects on oxytocin, cortisol, insulin and heart rate—an exploratory study." Anthrozoös 24.3 (2011): 301-315. [00:16:05] Breeds. [00:21:29] Our dog breeder: Havuherd Australian Cattle Dogs. [00:22:40] Mindfulness. [00:24:16] Instagram: Torea, Chris. [00:25:09] Dog-related stress. [00:26:58] Doggie Dan. [00:28:44] Podcast: How to Manage Testosterone and Estrogen in Athletes, with Ben House, PhD. [00:30:06] Dog training: George Menna. [00:30:43] Doggie Dan's 5 Golden Rules. [00:32:13] Power of the pack. [00:33:35] Microbes and autoimmunity. [00:34:04] Triclosan, MRSA. [00:35:09] Health benefits of dog ownership. Studies: 1. Allen, David T. "Effects of dogs on human health." Journal of the American Veterinary Medical Association (USA) (1997). 2. Cutt, Hayley, et al. "Dog ownership, health and physical activity: A critical review of the literature." Health & place 13.1 (2007): 261-272. 3. Vinik, Aaron. "The conductor of the autonomic orchestra." Frontiers in endocrinology 3 (2012): 71. 4. Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." elife 2 (2013). 5. Almqvist, Catarina, et al. "Effects of early cat or dog ownership on sensitisation and asthma in a high‐risk cohort without disease‐related modification of exposure." Paediatric and perinatal epidemiology 24.2 (2010): 171-178. [00:37:16] Orthorexia. [00:40:03] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen. [00:40:47] Mental contrasting. [00:44:43] Ellen Langer. [00:46:00] WOOP (Wish, Obstacle, Outcome, Plan), the WOOP app. [00:46:50] Paleo for dogs. [00:49:20] Book: The Barf Diet: Raw Feeding for Dogs and Cats Using Evolutionary Principles, by Ian Billinghurst. [00:50:25] Darwin's raw dog food. [00:54:00] Orthopedic maturity. [00:55:05] Torea's website.

Dave Feldman is a software engineer who discovered for himself the benefits of a ketogenic diet in April 2015, experiencing what he describes as "seven blissful months" - until getting some labs back that included a 300+ total cholesterol. He learned he was a "hyper-responder," which inspired him to learn all he could about cholesterol and the lipid system. For the last 2.5 years he's been using self-experimentation methods to meticulously adjust dietary macronutrient ratios in order to manipulate his blood chemistry. He's found out that the lipid system is actually quite easy to change, and does so in surprising ways related to diet. Dave is here today with Dr. Tommy Wood to share his discoveries about all things cholesterol: LDL, HDL, VLDL, lean-mass hyper-responders, and what you need to know to evaluate your own labs. Dave is an active speaker and blogger, and his N=1 experiments are detailed on his blog at cholesterolcode.com. Here's the outline of this interview with Dave Feldman: [00:00:19] Video from Low Carb Breckenridge 2017: Dave Feldman: The Dynamic Influence of a High Fat Diet on Cholesterol Variability. [00:00:47] Dave's background. [00:01:17] Cholesterol doubled, hyper-responder. [00:01:54] Distributed object networks. [00:02:46] Changing fat intake to manipulate cholesterol levels. [00:03:01] Cholesterol Drop Protocol. [00:05:27] Reverse engineering cellular energy. [00:06:20] Lipoprotein. [00:09:37] Very low-density lipoprotein (VLDL), triglycerides. [00:10:00] Metabolic syndrome, insulin resistance. [00:10:29] Intermediate density lipoprotein (IDL). [00:14:35] Hydrolysis of fatty acids. [00:17:11] 3-day average, LDL-C, LDL-P. [00:19:05] Nuclear magnetic resonance spectroscopy (NMR), Friedewald equation. [00:21:00] Direct vs Calculated LDL-C. [00:23:25] Non-low carbers. [00:24:15] Carb swapping. [00:27:16] Vegans. [00:28:07] Sex hormones. [00:29:35] Metabolic flexibility. [00:29:59] Lean mass hyper-responders. [00:34:59] Hypothyroidism, T3, testosterone, creatinine. [00:37:08] Dave's interview with Ken Sikaris on Low Carb Conversations podcast. [00:37:34] All-cause mortality. [00:38:15] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med 41.4 (2009): 244-53. [00:40:00] APOC2, C-reactive protein. [00:44:44] 99% of the LDL particle lifespan. [00:45:59] Atherosclerosis. [00:46:31] Lipopolysaccharides (endotoxin). [00:50:23] Cyrex Array 2 - Intestinal Antigenic Permeability Screen. [00:52:15] Study: Varbo, Anette, Jacob J. Freiberg, and Børge G. Nordestgaard. "Extreme nonfasting remnant cholesterol vs extreme LDL cholesterol as contributors to cardiovascular disease and all-cause mortality in 90000 individuals from the general population." Clinical chemistry 61.3 (2015): 533-543. [00:51:38] Peter Attia, Thomas Dayspring. [00:53:23] Remnant cholesterol. [00:59:44] Cholesterolcode.com. [01:00:38] Low Carb Breckenridge, Low Carb Cruise, Ketocon, Ketofest, @DaveKeto.

Ivor Cummins is a Biochemical Engineer who in 2012 was disturbed by a set of his own abnormal blood test results. Consultation with multiple doctors yielded little insight into the cause of his elevated cholesterol, ferritin and GGT so he turned to his analytical roots to study the problem. In the process, he evaluated hundreds of scientific papers, ultimately concluding that that flawed hypotheses and a breach of the scientific method have resulted in the current "diabesity" epidemic. Ivor is here today with Dr. Tommy Wood talking on topics related to his well-referenced new book, Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health. They also discuss the trouble with polyunsaturated oils, advice on fat loss for the insulin sensitive, and the best test for cardiovascular disease risk (hint: it's not LDL). If you enjoy this podcast, Ivor is a regular presenter at low-carb/keto events and maintains an active blog and social media presence. Here's the outline of this interview with Ivor Cummins: [00:00:17] Keto Summit, Dave Feldman. [00:00:48] Boundless Health Podcast with Dr. Bret Scher. [00:01:57] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber. [00:02:15] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins and Jeffry Gerber, MD. [00:02:29] Videos: here and here. [00:03:20] Insulin, IGF-1, acellular carbs. [00:03:56] Sunlight exposure, 25-OH-D video. [00:04:37] Minerals, Study: DiNicolantonio, James J., James H. O'Keefe, and William Wilson. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open Heart 5.1 (2018): e000668. [00:05:28] Gabor Erdosi, Lower Insulin Facebook Group. [00:05:43] Video: Roads to Ruin? from Physicians for Ancestral Health 2017 conference. [00:06:01] Guðmundur Jóhannsson, gut health; Podcast: Foodloose Iceland. [00:07:40] Study: Schwalfenberg, Gerry K., and Stephen J. Genuis. "The importance of magnesium in clinical healthcare." Scientifica 2017 (2017). [00:08:10] Industrial seed oils. [00:09:05] Unilever sells its margarine business. [00:10:17] Studies: Alvheim, Anita Røyneberg, et al. "Dietary Linoleic Acid Elevates the Endocannabinoids 2‐AG and Anandamide and Promotes Weight Gain in Mice Fed a Low Fat Diet." Lipids 49.1 (2014): 59-69. And: Alvheim, Anita R., et al. "Dietary Linoleic Acid Elevates Endogenous 2‐AG and Anandamide and Induces Obesity." Obesity 20.10 (2012): 1984-1994. [00:10:48] Studies: Nanji, Amin A., and Samuel W. French. "Dietary factors and alcoholic cirrhosis." Alcoholism: Clinical and Experimental Research 10.3 (1986): 271-273. And: Kirpich, Irina A., et al. "Alcoholic liver disease: update on the role of dietary fat." Biomolecules 6.1 (2016): 1. [00:12:09] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D. [00:12:45] Studies: 1. Ramsden, Christopher E., et al. "The Sydney Diet Heart Study: a randomised controlled trial of linoleic acid for secondary prevention of coronary heart disease and death." The FASEB Journal 27.1 Supplement (2013): 127-4. 2. Frantz, Ivan D., et al. "Test of effect of lipid lowering by diet on cardiovascular risk. The Minnesota Coronary Survey." Arteriosclerosis, Thrombosis, and Vascular Biology 9.1 (1989): 129-135. 3. Strandberg, Timo E., et al. "Mortality in participants and non-participants of a multifactorial prevention study of cardiovascular diseases: a 28 year follow up of the Helsinki Businessmen Study." Heart 74.4 (1995): 449-454. 4. Rose, G. A., W. B. Thomson, and R. T. Williams. "Corn oil in treatment of ischaemic heart disease." British medical journal 1.5449 (1965): 1531. [00:13:47] Study: Hooper, Lee, et al. "Reduction in saturated fat intake for cardiovascular disease." The Cochrane Library (2015). [00:15:28] Study: Ip, Clement, Christopher A. Carter, and Margot M. Ip. "Requirement of essential fatty acid for mammary tumorigenesis in the rat." Cancer Research 45.5 (1985): 1997-2001. [00:16:28] Study: Pearce, Morton Lee, and Seymour Dayton. "Incidence of cancer in men on a diet high in polyunsaturated fat." The Lancet 297.7697 (1971): 464-467. [00:16:56] Breast milk composition is now almost 50% PUFA. [00:17:50] David Bobbett. [00:19:59] Book structure. [00:20:51] Fat-loss for the insulin sensitive. [00:21:10] Videos: Jeff Gerber interviews Simon Saunders and Marty Kendall. [00:23:03] Ghrelin. [00:24:21] Protein and lean body mass. [00:26:05] Glucagon, mTOR. [00:26:22] Ron Rosedale. [00:26:34] Valter Longo. [00:27:02] IGF-1 U-shaped curve. [00:28:06] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417. [00:28:49] Book: Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health - in Just Weeks! By Micha

Lily Nichols, RDN, CDE, CLT is a Registered Dietitian/Nutritionist and author, and she's back on the podcast today to talk about her latest book, Real Food for Pregnancy. Her aim is to impact the health of the next generation by getting better nutrition information into the hands of expecting moms. She believes that all pregnant women stand to benefit from a nutritionally-complete diet based on whole, unprocessed foods, and notes that the standard U.S. prenatal dietary guidelines are nutritionally inadequate and even harmful. Her book is meticulously well-referenced, citing over 930 studies that support a real-food approach to optimise maternal and fetal health. Today we discuss some of the specific nutrients, foods and supplements associated with healthier babies, biological reasons for food cravings and aversions, and why morning sickness is actually a good thing. You can read the first chapter of her new book at her website and also visit her blog for more on topics related to real food nutrition and prenatal nutrition. Here's the outline of this interview with Lily Nichols: [00:00:38] Book: Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach, by Lily Nichols. [00:01:06] Changing policy in Czech Republic. [00:02:38] Book: Black Box Thinking: Why Most People Never Learn from Their Mistakes - But Some Do, by Matthew Syed. [00:03:44] Ketosis is a normal part pregnancy. [00:04:03] Podcast: Real Food for Gestational Diabetes with Lily Nichols. [00:04:24] The conventional guidelines: Academy of Nutrition and Dietetics. [00:06:58] Comparison of meal plans. [00:09:24] Complications of a high-carb diet during pregnancy: Macrosomia. [00:11:21] Study: Muneta, Tetsuo, et al. "Ketone body elevation in placenta, umbilical cord, newborn and mother in normal delivery." Glycative Stress Research 3.3 (2016): 133-140. [00:12:56] Our daughter Ivy was in ketosis. [00:13:21] Placenta is high in ketones. [00:14:07] The importance of choline. [00:15:03] Supplementation trials. [00:15:41] Study: Jiang, Xinyin, et al. "Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans." The FASEB Journal 26.8 (2012): 3563-3574. [00:16:34] Preeclampsia. [00:17:22] Low Carb Breckenridge 2017 talk: Dr. Nicolai Worm - Nutrition Therapy of Non-Alcoholic Fatty Liver Disease. [00:18:52] Lecithin supplement. [00:20:31] Vegetarian diets for pregnancy. [00:20:48] Study: Bae, Sajin, et al. "Vitamin B-12 Status Differs among Pregnant, Lactating, and Control Women with Equivalent Nutrient Intakes–4." The Journal of nutrition 145.7 (2015): 1507-1514. [00:21:01] Study: Kim, Denise, et al. "Maternal intake of vitamin B6 and maternal and cord plasma levels of pyridoxal 5'phosphate in a cohort of Canadian pregnant women and newborn infants." The FASEB Journal 29.1 Supplement (2015): 919-4. [00:21:20] Lily's second book: Real Food for Pregnancy. [00:22:46] Glycine. [00:23:00] Dr. Chris Masterjohn Podcast: Why You Need Glycine: A Panel Discussion. [00:24:14] Methylation. [00:24:43] Bone broth and slow cooked cuts of tough meat. [00:26:12] Morning sickness. [00:29:05] Prenatal nutrition may be most important. [00:30:20] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, by Robb Wolf. [00:31:56] Biological reasons for aversions and cravings. [00:33:34] Podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:35:08] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D. [00:35:32] Interpregnancy interval studies: Smits, Luc JM, and Gerard GM Essed. "Short interpregnancy intervals and unfavourable pregnancy outcome: role of folate depletion." The Lancet 358.9298 (2001): 2074-2077., and Conde-Agudelo, Agustín, Anyeli Rosas-Bermudez, and Maureen H. Norton. "Birth spacing and risk of autism and other neurodevelopmental disabilities: a systematic review." Pediatrics (2016): e20153482. [00:38:29] Book: Nutrition and Physical Degeneration by Weston A. Price. [00:42:20] How long should I eat this way before getting pregnant? [00:43:29] Book: Real Food for Pregnancy. [00:45:51] Supplements and lab testing. [00:47:38] realfoodforpregnancy.com. [00:48:16] Study: Forbes, Scott. "Embryo quality: the missing link between pregnancy sickness and pregnancy outcome." Evolution and Human Behavior 38.2 (2017): 265-278. [00:49:57] pilatesnutritionist.com.

Dr. Kenneth Ford is Founder and Chief Executive Officer of the Florida Institute for Human & Machine Cognition (IHMC), a research institute that is home to world-class scientists and engineers focused on building technology that extends human cognition, perception, locomotion and resilience. He received his Ph.D. in Computer Science from Tulane University and is the author of hundreds of scientific papers and six books, with interests in an array of areas including artificial intelligence, cognitive science, and human performance under extreme conditions. Ken is also co-host to the popular and respected STEM-Talk podcast which recently won first place in the 12th Annual People's Choice Podcast Awards in the Science and Medicine category. Many leaders in the areas of health and exercise physiology appear on STEM-talk, with a focus on the scientific elements behind extending human longevity and performance. Ken is here with us today to talk about some current projects at IHMC, artificial intelligence, ketosis, and his favorite cutting-edge training methods. Here's the outline of this interview with Ken Ford: [00:04:16] Episode 49 of STEM-Talk, first place People's Choice Awards in the Science and Medicine category. [00:06:43] Current projects. [00:07:10] Dr. James Allen, World Modelers. [00:08:54] Economic modeling, weather modeling for crop failure. [00:09:45] Cognitive orthotics. [00:10:36] Dr. Dawn Kernagis, brain glymphatic system. Podcast: Human Performance and Resilience in Extreme Environments. [00:11:52] Artificial gravity. [00:12:34] The double secret selection committee. [00:13:56] Extending human capabilities. [00:16:35] Locomotion for paraplegics. [00:17:31] Humans in extreme environments. [00:19:51] Space flight and aging. [00:20:41] Few rules but strong culture and a flat organisational structure. [00:22:07] Growth mindset. [00:22:41] Choosing people rather than an agenda. [00:28:09] Fostering a network of friends and experts. [00:28:46] Barry Barish, STEM-talk Episode 10. [00:31:37] Understanding the limits of knowledge. [00:32:47] Do the big tech companies have too much power? [00:35:51] EU 2.5$ penalty for Google. [00:36:45] Google D.C. influence operation. [00:38:36] Duckduckgo. [00:39:10] The term artificial intelligence. [00:42:41] The danger of a superhuman AI. [00:44:21] HAL 9000. [00:45:09] Dropped a physics. [00:45:58] Driverless cars. [00:51:52] Ketogenic diet. [00:53:23] The benefits of ketones. [00:53:55] Signalling functions of beta hydroxybutyrate (BHB) and acetoacetate. [00:54:26] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:55:11] Study: Newman, John C., et al. "Ketogenic diet reduces midlife mortality and improves memory in aging mice." Cell metabolism 26.3 (2017): 547-557. [00:55:57] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016). [00:57:03] Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:58:03] Podcast: Why Your Diet Isn't Working: Undereating and Overtraining, with Megan Roberts. [00:58:24] Podcast: The Keto Masterclass with Robb Wolf. [00:59:38] Virta Health, results with 0.5 - 1 mmol/L of BHB. [01:00:11] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [01:01:01] Study: Cunnane, Stephen C., et al. "Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease." Annals of the New York Academy of Sciences 1367.1 (2016): 12-20. [01:02:53] Exogenous ketones. [01:05:26] Exercise. [01:06:33] Hierarchical sets. [01:07:11] Art DeVany. [01:08:17] Episode 30 of STEM-Talk. [01:10:15] Eccentric movements. [01:10:41] Study: Schoenfeld, Brad J., et al. "Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis." The Journal of Strength & Conditioning Research 31.9 (2017): 2599-2608. [01:13:37] Blood flow restriction training. [01:14:41] Episode 34 of STEM-Talk. [01:16:31] Dr. Jim Stray-Gundersen, Dr. Adam Anz. [01:18:13] Kaatsu and Go B Strong (discount code: IHMC). [01:18:43] Vibration platform training. [01:19:16] Power Plate. [01:21:12] Electrical muscle stimulation (EMS). [01:22:56] PowerDot. [01:26:41] Kettlebells. [01:27:04] Pavel Tsatsouline. [01:28:21] Strong First, Coaches Mark Reifkind and Tracy Reifkind. [01:29:15] Why not cardio? [01:30:36] Zoo humans. Book: The Human Zoo: A Zoologist's Classic Study of the Urban Animal, by Desmond Morris [01:32:12] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Jo

Val Nasedkin is the Co-Founder & Vice President of Business Development for Omegawave, a company that merges the fields of neurology, cardiology, and exercise physiology with mobile computer technology. Using EKG, HRV, and DC potential measurements, Omegawave devices offer sports-specific outputs on readiness to train and guidance for achieving specific physiological adaptations. Their technology has been used by multiple Olympic Federations; premier soccer teams such as FC Barcelona; teams from the NFL, MLS and NHL; and various other leading sports organizations. As a former elite athlete and coach with decades of experience testing elite athletes, Val learned that the type, volume, and intensity of the training load should not be the primary focus, but rather the timing of when the load is applied. Val is a here today talking with Dr. Tommy Wood about preparedness and readiness, windows of trainability, and maximizing performance with less time and effort. Dr Tommy Wood will be presenting "A machine learning approach to predicting biochemical and metabolomic patterns in athletes" at the British Association of Sport & Exercise Medicine Spring Conference on Thu March 22, 2018 at the Keepmoat Stadium in Doncaster. In the introduction, I also mentioned Tommy's interview "Reframing Insulin Resistance" and my interview "Blood Chemistry Calculator – AI Meets Functional Medicine" on Steve Anderson's The Holistic Practitioner podcast. Here's the outline of this interview with Val Nasedkin: [00:00:20] Ken Ford at the Florida Institute for Human & Machine Cognition (IHMC). [00:03:50] University of Oregon. [00:06:10] Big monkey small monkey. [00:16:17] No genetic markers. [00:17:21] Subjective questioning for the win. [00:18:12] The need for technology. [00:22:31] The recovery wishlist: non-stressful, non-invasive, portable, instantaneous, precise guidelines. [00:24:15] Micro and macro level behaviour. [00:26:00] Regulatory processes. [00:28:56] DC Potential. Study: Ilyukhina, V. A. "Continuity and prospects of research in systemic integrative psychophysiology of functional states and cognitive activity." Human physiology 37.4 (2011): 484. [00:30:13] Institute of Human Brain of Russian Academy of Sciences, St Petersburg. [00:31:44] DC potential explains nervous system potential to adapt to training response. [00:33:16] State of central nervous system. [00:34:01] Not just for athletes, connection between DC potential and mistakes. [00:34:49] Seaman adaptation. [00:36:24] Long term adaptations. [00:37:43] No single method can give all the answers. [00:38:42] Nervous System (central, somatic, autonomic) and Hormonal (Endocrine) System [00:39:00] Heart Rate Variability (HRV) (1996 standards). [00:39:34] Professor Roman M. Baevsky. [00:40:58] Limitations of HRV. [00:43:15] Amplitude spectral analysis of ECG. [00:45:58] Limitations of regular HR monitor strap. [00:48:50] Readiness to train and individual variability. [00:50:29] Preparedness is a long term adaptation. [00:52:20] Readiness is the current psychophysiological status. [00:53:05] Omegawave website publications. [00:55:44] Sports specific tests, e.g. jump test. [00:56:55] Over a million assessments in the database. [00:58:02] Multiple windows of trainability. [01:02:02] Study: Morris, Christopher Whaley. The effect of fluid periodization on athletic performance outcomes in American football players. University of Kentucky, 2015. [01:03:49] Better results with less volume. [01:09:10] Educational courses. [01:09:29] White paper: Windows of Trainability: The Professional Coach's Handbook.

Author, educator, and psychologist Simon Marshall, PhD, is back on the podcast today to discuss the profound impact of mindset on athletic performance. He describes the driving forces behind self-sabotage and exercise addiction and actually sheds light on some of my own cognitive barriers to winning. Simon's brilliance truly lies in his ability to identify unseen barriers to performance and harness the power of the mind to maximize athletic potential. I'm thrilled to announce that Simon will now be working with every athlete who joins the Elite Performance Program at Nourish Balance Thrive. You can also find him at Braveheart Coaching where he and his world champion triathlete spouse Leslie Paterson specialize in training endurance athletes. Also listen to Simon's previous podcast: How to Create Behaviour Change. Here's the outline of this interview with Simon Marshall: [00:03:01] Team S.H.I.T. [00:04:36] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here). [00:07:38] My problems racing cross - settling for 3rd. [00:11:51] Competitor versus participant mindset. [00:13:14] Chimp vs professor brain. [00:14:29] Rationalising throwing in the towel. [00:15:43] Effort and attitude. [00:16:45] Recognising the cues that lead to the participant mindset. [00:18:50] Central governor theory, proposed by Tim Noakes. Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:20:48] Metering effort. [00:21:19] Segmenting. [00:24:01] Self-sabotage. [00:28:05] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:30:36] Biology defines behaviour. [00:31:52] Depression. [00:32:50] Daniel Amen, Kelly Brogan. Podcast: Depression with Kelly Brogan. [00:34:19] Exercise addiction. [00:35:10] Disordered eating. [00:38:06] The multi-faceted approach to increasing performance and healthspan. [00:38:55] Finding purpose. [00:39:24] Positive psychology. [00:40:32] Book: Bright-Sided: How Positive Thinking is Undermining America, by Barbara Ehrenreich. [00:41:31] Psychologists: Martin Seligman, Mihaly Csikszentmihalyi. [00:44:09] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [00:48:17] braveheartcoach.com

The Centers for Disease Control and Prevention (CDC) recently reported that for the second year in a row the life expectancy in the US has declined - a change that is largely influenced by an increase in drug overdose among young people. Everyone in every community has been affected by addiction in one form or another - an alcoholic parent, a teen in rehab, or maybe a spouse addicted to pornography. Erik Kerr, the Co-Founder of Clear Health Technologies is here to talk about the massive impact addiction has on the lives of 282 million people worldwide. He and Summer Felix-Mulder have brought together 29 amazing speakers on healing all facets of addiction and facilitating lifelong recovery. It's a free online 7-day event called the Healing Addiction Summit, and it starts February 3rd. Here's the outline of this interview with Erik Kerr: [00:00:40] The Draw Shop. [00:02:25] The Keto Summit. [00:03:02] $35 billion spent on addiction treatment and support. [00:04:15] Almost 100% failure rate. [00:06:21] HeroX Challenge: Addiction Relapse Technology Challenge. [00:07:49] 282M affected. [00:09:26] Addiction definition. [00:10:12] Opiates, alcohol, sex. [00:10:33] Hydrocodone, Oxycontin. [00:12:11] Rating doctors by pain management. [00:12:55] Rachel. [00:14:42] Dr. Mary Caire. [00:16:35] Social media and phone use. [00:17:30] One year no beer. [00:17:48] Are you leading by example? [00:20:24] Dopamine resistance and porn. [00:20:46] Dr. Nora Volkow, Director of the National Institute of Drug Abuse (NIDA). [00:22:04] Prefrontal cortex is not fully developed until 25 years of age. [00:23:30] Time spent watching porn (actually closer to 9 minutes, rather than 7 as we said in the audio). [00:25:58] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:26:13] Dr. Mark Hyman. [00:26:50] Study: Gesch, C. Bernard, et al. "Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners." The British Journal of Psychiatry 181.1 (2002): 22-28. [00:31:15] Parenting. [00:32:49] Allison Hudson. [00:34:36] 1 in 10 babies born in West Virginia is a crack baby. [00:35:45] Robert Sapolsky. Video: Human Nature and Ted Talk: The Biology of Our Best and Worst Selves. [00:38:51] Podcast: How to Create Behavior Change, with Simon Marshall, PhD. [00:40:18] Dr. Nora Volkow. [00:41:53] The Healing Addiction Summit.

Dr. Ben House, PhD. is a Nutritionist (CN), Functional Diagnostic Nutrition (FDN) practitioner, and Certified Functional Medicine Practitioner (CFMP), as well as a strength coach and the owner of Functional Medicine Costa Rica. He has a passion for researching, writing, and teaching, and hosts professional and wellness retreats in the Jungle of Uvita, Costa Rica. Today Ben is talking with Dr. Tommy Wood, MD, PhD, about his pragmatic approach to health coaching and training. They discuss testosterone, estrogen, ketosis, and building strength, muscle mass and resilience. They also share problem-solving strategies for helping clients who aren't making the progress they want. In the intro, I also mentioned our new Blood Chemistry Calculator that utilizes a machine learning algorithm and blood chemistry data from 36,000 people. This is a powerful tool that can help identify your specific health challenges without directly testing for them, pointing you more squarely in the direction of your health and performance goals. Here's the outline of this interview with Dr Ben House: [00:00:42] Dr. Ruscio's Podcast: Adrenal Testing, Mitochondrial Health, Testosterone, Stress, Calories, Body Comp, and Much More with Dr. Ben House. [00:01:35] Background. [00:02:18] Coeliac disease. [00:04:17] Podcast: How to Create Behaviour Change, with Simon Marshall, PhD. [00:05:24] Retreats in Costa Rica. [00:06:17] Study: Trexler, Eric T., et al. "Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players." The Journal of Strength & Conditioning Research 31.10 (2017): 2719-2727. [00:07:48] Strength in the endurance athlete. [00:09:40] Testosterone. [00:11:26] Exercised induced hypogonadal male. [00:12:23] GNRH. Study: Bergendahl, Matti, and Johannes D. Veldhuis. "Altered pulsatile gonadotropin signaling in nutritional deficiency in the male." Trends in Endocrinology & Metabolism 6.5 (1995): 145-159. [00:12:48] Physicians for Ancestral Health. [00:13:56] Undereating. [00:14:08] Acromegaly. [00:14:39] Optimal foraging theory. [00:15:55] Getting in the calories on a minimally processed diet. [00:18:31] Low WBC. [00:20:45] 100% meat diet. [00:21:41] Scurvy. [00:21:50] Shawn Baker, MD, nequalsmany.com. [00:23:02] Consistency. [00:24:05] Study: Travison, Thomas G., et al. "Temporal trends in testosterone levels and treatment in older men." Current Opinion in Endocrinology, Diabetes and Obesity 16.3 (2009): 211-217. [00:24:39] How testosterone is made. [00:26:19] Heartmath, float tank. [00:26:50] Traumatic Brain Injury. [00:27:13] Varicocele. [00:29:17] Testosterone Replacement Therapy (TRT). [00:30:05] Studies: 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, and Chao, Jing, et al. "Short-Term Estrogen Withdrawal Increases Adiposity in Healthy Men." The Journal of Clinical Endocrinology & Metabolism 101.10 (2016): 3724-3731. [00:31:29] Oestrogen. [00:32:40] Dried Urine Test for Comprehensive Hormones (DUTCH); also see Podcast: How to Get Deep Insights on Hormones and Their Metabolism, with Mark Newman. [00:33:55] Sex Hormone-Binding Globulin (SHBG). [00:34:17] Albumin. [00:34:26] Megalin. [00:36:58] Looking at sleep, training program. [00:38:28] Bryan Walsh. [00:39:29] Mass2 training protocol. [00:40:01] Dopamine. [00:43:23] Finding a training program. [00:45:19] Gut infections: Cryptosporidium, Giardia. [00:46:29] Practitioner training. [00:47:58] Pseudoscience. [00:48:51] Building credibility. [00:50:16] Chris Kresser. [00:51:24] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:52:45] Ben on Facebook. [00:52:58] Retreats. [00:54:52] Ben's website. [00:55:13] Study: Brinkworth, Grant D., et al. "Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo." The American journal of clinical nutrition 90.1 (2009): 23-32. [00:56:36] Jeff Volek. [00:57:05] Keto for women. [00:58:15] Fat and CHO PTSD. [00:58:43] Podcast: The Most Reliable Way to Lose Weight, with Dr. Tommy Wood. [01:00:20] Tracking basal body temp. [01:00:35] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417. [01:02:19] Podcast with Ryan Baxter: How to Fuel For Your Sport (with Obstacle Course Racing as an Example). [01:03:16] How much can you eat?

Writer and researcher Lindsay Shaw Taylor, PhD, joined the Primal Blueprint team in 2015, collaborating with Mark Sisson of Mark's Daily Apple to deliver content on the topics of health, science, and primal living. Lindsay earned her doctorate in 2008 in Social and Personality Psychology with a focus on self-evaluation and goal pursuit. Her education and personal experience with Primal living is applied daily as she moderates the new and thriving Keto Reset Facebook group, offering knowledge and support to folks following a ketogenic diet. Lindsay talks with us today about the role of psychology in making significant changes to their diet and fitness. She shares some keys for reframing thought patterns that keep people stuck, and discusses the lifestyle factors that have led to her own health and wellbeing. In the intro, I mentioned The Physicians for Ancestral Health winter retreat, The Braveheart Highland Games and The Blood Chemistry Calculator. Here's the outline of this interview with Lindsay Taylor: [00:02:26] Highschool days. [00:02:58] Social psychology. [00:04:24] Serena Chen at UC Berkeley, the concept of self-evaluation. [00:05:52] Feeling misunderstood. [00:06:22] Self-verification. Studies: Shaw Taylor, Lindsay, et al. ""Out of my league": A real-world test of the matching hypothesis." Personality and Social Psychology Bulletin 37.7 (2011): 942-954. And: Fiore, Andrew T., et al. "Assessing attractiveness in online dating profiles." Proceedings of the SIGCHI conference on human factors in computing systems. ACM, 2008. [00:07:56] Behaviour change. [00:08:16] Framing goals. [00:09:18] Primal Endurance community on Facebook. [00:09:38] Keto Reset Facebook group. [00:10:50] Weightloss goals. [00:13:21] Video: Tim Minchin 9-life lessons. [00:15:34] Lesley Paterson, Simon Marshall. Podcast: How to Create Behaviour Change. [00:15:56] Book: The Brave Athlete. [00:18:18] Becoming Primal. [00:19:33] Art DeVany. [00:20:53] Health vs appearance goals. [00:22:08] Lack of confidence. [00:23:14] Website: Mark's Daily Apple. [00:23:38] Self-relevance. [00:24:18] Intrinsic motivation. [00:26:02] About Mark Sisson. [00:28:24] Paleo f(x). [00:28:36] Chris Kresser. [00:30:03] Mark on a stand-up paddleboard. [00:31:30] Primal Kitchen Santa Cruz on Instagram. [00:33:01] Social comparison. [00:34:18] Constant horizon seeking. [00:34:43] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet. Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:36:35] Study: McSwiney, Fionn T., et al. "Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes." Metabolism 81 (2018): 25-34. [00:38:03] Book: Unconventional Medicine by Chris Kresser. [00:38:22] Ketogenic diet. [00:42:24] Balance in exercise, diet, work. [00:44:01] A day in the life in food. [00:44:14] Rhonda Patrick. Video: Rhonda talking with Satchin Panda about Time Restricted Eating. [00:44:54] Lindsay on Instagram. [00:46:59] Counting calories to make sure you're eating enough. [00:47:32] Podcast: How to Understand Glucose Regulation, with Dr. Bryan Walsh. [00:49:07] Allostatic load. [00:50:23] Tamsin Lewis. [00:53:06] Eating when not hungry. [00:53:34] Macro calculators. [00:56:33] Being OK with uncertainty. [00:57:27] Book: The Pleasure of Finding Things Out, by Richard Feynman. [00:58:29] Book: The Keto Reset Diet, by Mark Sisson. [01:01:31] Transitioning to keto: ripping the band-aid off slowly. [01:04:23] Keto Reset Facebook group.

To interpret lab results your typical doctor will use standard reference ranges that are based on averages from a random sample of people. Your labs are compared to these ranges to evaluate your health status and to guide potential treatment. If reference ranges have such an important role, wouldn't it make sense to have them reflect optimal health rather than typical health? We're looking at some recent and large-scale studies today that suggest your cholesterol numbers don't mean what mainstream medicine might have you believe. Dr. Tommy Wood, MD, PhD is with me to discuss optimal reference ranges for cholesterol and triglycerides, as well as other lab tests that are more reliable for predicting cardiovascular disease and all-cause mortality. Need some help interpreting your blood tests? In this interview, we introduce the Blood Chemistry Calculator. Here's the outline of this interview with Dr. Tommy Wood: [00:03:02] All-cause mortality: Dying from any cause. [00:03:38] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253. [00:05:54] Higher is not necessarily better for HDL. [00:07:23] Lower limits for triglycerides. [00:07:50] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? With Dr. Bryan Walsh. [00:11:09] Arbitrary cutoffs are created in order to compare groups statistically. [00:12:25] Study: Zuliani, Giovanni, et al. "Combining LDL-C and HDL-C to predict survival in late life: The InChianti study." PloS one 12.9 (2017): e0185307. [00:13:19] Study: Orozco-Beltran, Domingo, et al. "Lipid profile, cardiovascular disease and mortality in a Mediterranean high-risk population: The ESCARVAL-RISK study." PloS one 12.10 (2017): e0186196. [00:17:27] Total cholesterol. [00:18:44] Optimal reference range for total cholesterol: 120 - 240 mg/dL (under age 60, all-cause mortality). [00:19:55] Optimal range for women 200 - 300 mg/dL (over 60). [00:20:11] 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. [00:21:46] Familial hypercholesterolemia. [00:23:01] LDL is part of the immune system. [00:23:32] Insulin resistance as a cause of high cholesterol. [00:24:23] Thyroid problems as a cause of high LDL. [00:26:19] Ivor Cummins (see first graph on page). [00:27:23] Optimal reference range of LDL for men/women under age 60: 80 - 170 mg/dL. [00:29:44] HDL graphs found within study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253. [00:30:42] Alcohol as a potential cause of high HDL. [00:33:01] Optimal reference range for triglycerides: 50 - 90 mg/dL. [00:35:23] Triglyceride : HDL ratio 1 - 2 is optimal if measuring in mg/dL. [00:37:16] Total cholesterol : HDL ratio of 3 - 4 is optimal. [00:39:32] Keto hyper-responders. [00:40:15] APOE4. [00:40:40] Thomas Dayspring. [00:41:01] True Health Diagnostics. [00:41:20] LDL-P: the total number of particles carrying the LDL cholesterol. [00:41:51] LDL particle size: small dense vs large fluffy. [00:42:33] Peter Attia's blog and his posts pertaining to cholesterol. [00:43:08] Dave Feldman. His website: cholesterolcode.com. [00:45:37] Endurance exercise: effect on cholesterol and triglycerides. [00:46:23] Facebook groups: Lower Insulin and Optimising Nutrition. [00:46:43] Gudmundur Johannsson, CEO of the Icelandic Health Symposium. [00:46:55] Sepsis, endotoxins: worse outcomes with lower LDL. [00:49:39] Statins: Ever a good idea? [00:51:28] Tommy in a kiosk. [00:53:25] Link to the blood calculator.

Doctor Bryan Walsh is back with us today, discussing the diagnostic benefits of a simple blood chemistry. He says the results of common and inexpensive lab panels can be mined for meaningful health information, potentially saving patients a lot of time and money on testing – that is, if you know what these blood markers actually mean (and your average doctor probably doesn't). Fortunately for us, Bryan knows and loves to teach. In this podcast, he shares a bit about his own journey - what led him to study these basic blood markers, and what now inspires him to teach others. If you like this episode, visit Bryan's Metabolic Fitness Pro website, where he continues to develop new educational material for health practitioners and other avid learners. Here's the outline of this interview with Bryan Walsh: [00:00:58] Bryan's WellnessFX videos. [00:02:07] Textbook: Fischbach's A Manual of Laboratory and Diagnostic Tests 10th Edition. [00:04:27] Albumin. [00:05:58] Study: Allen, Larry A., and Christopher B. Granger. "Risk assessment in the genomic era: Are we missing the low-hanging fruit?." American heart journal 157.5 (2009): 799. [00:06:36] Podcast: How to Understand Glucose Regulation with Dr. Bryan Walsh. [00:06:49] Organic Acids Test. Podcast: How to Measure Your Metabolism with Organic Acids with Dr. William Shaw, PhD. [00:07:33] Blood has to be the first place you go. [00:08:13] Reference ranges. [00:08:40] A lab determines a bell-shaped curve for the population of a given region; the reference range might then be +/- 2 standard deviations. [00:10:21] Vitamin D. [00:13:41] Functional reference ranges. [00:14:30] Harry Eidenier, PhD, widely considered to be the Grandfather of Functional Blood Chemistry analysis. [00:18:26] Total cholesterol. [00:19:18] Bilirubin: A metabolic breakdown byproduct of red blood cell destruction. [00:21:22] Study: Ong, Kwok-Leung, et al. "The relationship between total bilirubin levels and total mortality in older adults: the United States National Health and Nutrition Examination Survey (NHANES) 1999-2004." PloS one 9.4 (2014): e94479. [00:24:19] Insulin and c-peptide. [00:25:07] GGT Studies: Long, Y., et al. "Gamma-glutamyltransferase predicts increased risk of mortality: A systematic review and meta-analysis of prospective observational studies." Free radical research 48.6 (2014): 716-728. and Koenig, Gerald, and Stephanie Seneff. "Gamma-glutamyltransferase: a predictive biomarker of cellular antioxidant inadequacy and disease risk." Disease markers 2015 (2015). [00:25:52] Podcast: How to Measure Hormones, with Mark Newman, 8-OHdG. [00:27:57] GlycoMark, adiponectin. [00:28:39] HDL cholesterol 2.65mmol/L (in US, 102 mg/dL). [00:29:35] Study: Rosenson, Robert S., et al. "Dysfunctional HDL and atherosclerotic cardiovascular disease." Nature reviews cardiology 13.1 (2016): 48-60. [00:30:43] HDL - Above 75-80 could indicate dysfunction in the body (e.g., cancer, autoimmunity, liver dysfunction). [00:32:14] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. [00:34:20] Undereating as a possible cause of low triglycerides. [00:35:17] Complete Blood Count (CBC) and haemoglobin. [00:36:19] Red blood cells (RBCs), white blood cells (WBCs) and platelets. [00:36:52] Mean corpuscular haemoglobin (MCH) and mean corpuscular haemoglobin concentration (MCHC). [00:37:40] CBC indicates ability to carry oxygen around the body. [00:38:18] B12, folate, iron, copper and zinc deficiencies. [00:38:55] Red cell distribution and mortality studies: Patel, Kushang V., et al. "Red cell distribution width and mortality in older adults: a meta-analysis." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 65.3 (2009): 258-265. and Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632. [00:41:37] Causes of low RBC count: Production, destruction and loss. [00:43:22] First, look at the MCV. [00:45:19] Normal RDW: low RBC probably due to destruction or loss. [00:45:38] Occult blood stool test to determine if there is a GI bleed (loss). [00:45:49] Reticulocytes: an underrated blood marker. [00:46:33] Erythropoietin (EPO). [00:49:30] HbA1C. [00:51:42] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively. [00:53:17] Bryan and Tommy in a box. [00:54:16] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology6.1 (2006): 33. [00:55:58] Website: Metabolic Fitness Pro. [00:57:46] Relying on protocols without knowing the physiology. [00:58:

Dr. Gari Clifford, DPhil has been studying artificial intelligence (AI) and its utility in healthcare for two decades. He holds several prestigious positions in academia and is an Associate Professor of Biomedical Informatics at Emory University and an Associate Professor of Biomedical Engineering at Georgia Institute of Technology. We met him at the San Francisco Data Institute Conference in October where he chaired sessions on Machine Learning and Health. Gari recently held a competition challenging data scientists to develop predictive algorithms for the early detection of Atrial Fibrillation, using mobile ECG machines. He shares insight into the complexity of using AI to diagnose health conditions and offers a glimpse into the future of healthcare and medical information. Here's the outline of this interview with Gari Clifford: [00:01:07] The road to machine learning and mobile health. [00:01:27] Lionel Tarassenko: neural networks and artificial intelligence. [00:03:36] San Francisco Data Institute Conference. [00:03:54] Jeremy Howard at fast.ai. [00:04:17] Director of Data Institute David Uminsky. [00:05:05] Dr. Roger Mark, Computing in Cardiology PhysioNet Challenges. [00:05:23] 2017 Challenge: Detecting atrial fibrillation in electrocardiograms. [00:05:44] Atrial Fibrillation. [00:06:08] KardiaMobile EKG monitor by AliveCor. [00:06:33] Random forests, support vector machines, heuristics, deep learning. [00:07:23] Experts don't always agree. [00:08:33] Labeling ECGs: AF, normal sinus rhythm, another rhythm, or noisy. [00:09:07] 20-30 experts are required to discern a stable diagnosis. [00:09:40] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx, PhD. [00:11:17] Applying additional algorithm on top of all final algorithms: improved score from 83% to 87% accuracy. [00:11:38] Kaggle for machine learning competitions. [00:13:44] Overfitting an algorithm increases complexity, decreases utility. [00:15:01] 10,000 ECGs are not enough. [00:16:24] Podcast: How to Teach Machines That Can Learn with Dr. Pedro Domingos. [00:16:50] XGBoost. [00:19:18] Mechanical Turk. [00:20:08] QRS onset and T-wave offset. [00:21:31] Galaxy Zoo. [00:24:00] Podcast: Jason Moore of Elite HRV. [00:24:34] Andrew Ng. Paper: Rajpurkar, Pranav, et al. "Cardiologist-level arrhythmia detection with convolutional neural networks." arXiv preprint arXiv:1707.01836 (2017). [00:28:44] Detecting arrhythmias using other biomarkers. [00:30:41] Algorithms trained on specific patient populations not accurate for other populations. [00:31:24] Propensity matching. [00:31:55] Should we be sharing our medical data? [00:32:15] Privacy concerns associated with sharing medical data. [00:32:44] Mass scale research: possible with high-quality data across a large population. [00:33:04] Selling social media data in exchange for useful or entertaining software. [00:33:42] Who touched my medical data and why? [00:36:31] Siloing data, perhaps to protect the current industries. [00:37:03] Health Insurance Portability and Privacy Act (HIPPA). [00:37:34] Fast Healthcare Interoperability Resources (FHIR) protocol. [00:37:48] Microsoft HealthVault and Google Health. [00:38:46] Blockchain and 3blue1brown. [00:39:28] Where to go to learn more about Gari Clifford. [00:39:53] Presentation: Machine learning for FDA-approved consumer level point of care diagnostics – the wisdom of algorithm crowds: (the PhysioNet Computing in Cardiology Challenge 2017).

UJ Ramdas is the Co-founder of Intelligent Change, Co-Creator of the Five Minute Journal - a simple and effective tool to help you get reliably happier. He cares deeply about the intersection of behaviour and business and loves reading, coffee and meditation. Perform better, have a better day, and sleep better. UJ is with us today to discuss how you can experience these benefits and more using tools he created with his company, Intelligent Change. UJ has a background in behavioural science and hypnosis, and since 2013 has been producing the Five Minute Journal, which condenses hundreds of articles, books, and research into a simple daily practice. The benefits can be dramatic, including improved productivity, better connection with others, and increased satisfaction with life. He also shares the details of his latest project, the Five Minute Journal for Kids. Here's the outline of this interview with UJ Ramdas: [00:00:38] UJ's first experience mountain biking. [00:00:49] MastermindTalks. [00:01:34] Mike Brcic of Sacred Rides. [00:02:12] Santa Cruz factory. [00:05:08] Jeff Spencer. [00:06:50] Mailboxes. [00:07:33] Book: The Chimp Paradox by Dr Steve Peters. [00:08:31] Five Minute Journal. [00:10:36] Book: The Brave Athlete by Dr Simon Marshall and Lesley Paterson. [00:10:56] The Five Minute app. [00:12:29] Tim Ferriss and Ben Greenfield. [00:12:58] I'm grateful for... [00:14:32] It's not about the thinking, it's about the feeling. [00:15:58] Layous, Kristin, et al. "The proximal experience of gratitude." PloS one 12.7 (2017): e0179123. [00:17:19] Amazing things that happened that day. [00:20:55] Amazing things resistance. [00:22:46] Tackle obstacles. [00:24:39] The downside of optimism, see Bright-sided by Barbara Ehrenreich. [00:27:33] Freehand journaling. [00:29:11] Five Minute Journal for Kids. [00:33:08] @ujramdas on Instagram and Twitter. [00:34:48] intelligentchange.com [00:35:10] Productivity Planner.

Diana Rogers, RD, LDN, NTP, is a "real food" nutritionist, international speaker, and writer who lives on a working organic farm in Carlisle, Massachusetts. She is also a consultant to some of the most influential people in the ancestral health world and the host of the Sustainable Dish Podcast. We met her in September when she presented at the annual conference of the Icelandic Health Symposium hosted by Dr. Tommy Wood, MD, PhD. In this interview with Tommy, she discusses her current project, a film entitled Kale vs. Cow: The Case for Better Meat, in which she defends the nutritional and environmental benefits of eating meat from local and sustainable sources. In doing so, she challenges common assumptions about plant-based diets. As promised at the beginning of the audio, here's the link to the AIMed and BASEM conferences. Here's the outline of this interview with Diana Rogers: [00:00:22] Nom Nom Paleo, Dr. Kirk Parsley, MD. Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:00:44] Undiagnosed coeliac. [00:01:42] Book: The Paleo Solution: The Original Human Diet by Robb Wolf. [00:01:51] The Weston A. Price Foundation. [00:03:11] Vegetarian undertones of the RD qualification. [00:04:48] Background for the film. [00:05:22] Chef's Table documentary series on Netflix. [00:07:14] Nina Teicholz. [00:07:57] Echo chambers. [00:09:33] Presentation: Icelandic Health Symposium: Kale vs. Cow with Diana Rodgers. [00:11:46] Problems with modern monocropping. [00:13:18] Energy requirements for local food. [00:15:00] Geothermal energy in Iceland. [00:16:18] Avocados and tropical oils. [00:17:38] Savory Institute. [00:18:01] Book: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy by Nina Teicholz. [00:21:02] Cow farts and burps. [00:21:40] TED Talk: Allan Savory: How to fight desertification and reverse climate change. [00:23:21] Intensive mob grazing then allowing the ground to rest. [00:25:29] Food security through diversification. [00:26:25] Are there too many people on the planet? [00:28:47] Book: Limits to Growth by Donella H. Meadows and Updated Book: Limits to Growth: The 30-Year Update by Donella H. Meadows and Jorgen Randers. Also see this editorial by Tommy's Dad: Mineral Resources and the Limits to Growth by Bernard J. Wood. [00:30:32] Peak phosphorus. [00:32:20] Full accounting on lab meat. [00:35:00] To donate: sustainabledish.com/film. [00:35:47] Belcampo Meat Camps. [00:35:58] Thrive Market. [00:36:06] Campaign on Generosity: sustainabledish.com/film. [00:37:44] Robb Wolf, Mark Sisson, Chris Kresser, JP Sears. [00:38:09] Sustainable Dish on Instagram.

Sarah Wnenchak has been working with us for the past 18 months and she recently kindly agreed to be interviewed for my podcast. We think that Sarah's neurological and hormonal problems originated from several rounds of antibiotics for tonsillitis, and as the pictured Doctor's Data Comprehensive Stool Analysis before and after shows, she responded very well to a herbal weeding and probiotic seeding protocol. Perhaps the most crucial change Sarah made while working with us was the switch from oral birth control to The Fertility Awareness Method. Sarah is now a Bulletproof certified health coach and consults with clients on diet and lifestyle alongside her vinyasa style yoga teaching at Truly Yoga Studio where she is the founder. Here's the outline of this interview with Sarah Wnenchak: [00:00:44] Bulletproof Training Institute. [00:01:14] Tonsillitis. [00:01:23] 5 rounds of antibiotics. [00:02:51] Hormones and oral birth control. [00:05:31] Neurological symptoms as side effects. [00:06:43] Depression and anxiety. [00:07:08] Higher order anxiety. [00:08:38] Inability to feel pleasure. [00:10:44] Newsletter: Nourish Balance Thrive Highlights series. Article referenced in Highlights #25: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD. [00:12:22] Podcast: The Truth About Fertility and the Fertility Awareness Method with Julie Kelly and Toréa Rodriguez. [00:12:33] Book: Taking Charge of Your Fertility, 20th Anniversary Edition: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler. [00:12:42] About basal body temperature, Daysy basal thermometer and the Daysy app. [00:16:35] Gluten sensitivity and sugar cravings. [00:17:56] Including more fats as ghee, butter and MCT. [00:18:26] Iron, magnesium and B vitamin deficiencies. [00:20:53] Vinyasa yoga. [00:22:14] You don't realise how bad you feel until you feel better. [00:22:57] Podcast: How to Create Behaviour Change with Simon Marshall. [00:24:20] Mindfulness meditation. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD. [00:25:10] Ritual. [00:25:35] Grounding and connecting with nature. [00:25:50] Dry skin brushing. [00:27:55] DUTCH and circadian rhythm. [00:28:45] f.lux and amber light bulbs. [00:30:04] Essential oils. [00:30:53] Doctor's Data Comprehensive Stool Analysis with Parasitology (CSAP). [00:31:36] Sarah's before CSAP results and after CSAP results -- see above. [00:31:49] Study: Taha Rashid and Alan Ebringer, "Autoimmunity in Rheumatic Diseases Is Induced by Microbial Infections via Crossreactivity or Molecular Mimicry," Autoimmune Diseases, vol. 2012, Article ID 539282, 9 pages, 2012. doi:10.1155/2012/539282. [00:32:07] Raintree C-F. [00:33:00] Finding a purpose. [00:35:02] Khan Academy, Metabolic Fitness Pro, Kalish Mentorship, Functional Diagnostic Nutrition (FDN). [00:35:31] Bulletproof certification, Bulletproof Conference info, and Bulletproof Conference 2017 live stream. [00:37:17] Dr Mark Atkinson. [00:38:15] Satya Health and Wellness. [00:38:37] Truly Yoga Studio.

After spending years directing urinary and salivary hormone testing, analytical chemist Mark Newman set out to combine the best of both worlds with the DUTCH (Dried Urine Test for Comprehensive Hormones). For the past couple of years, we've been happily using the DUTCH as a tool for improving health and performance in athletes as part of our Elite Performance Program. In this interview, Mark discusses the recent expansion and improvement of the DUTCH to include the cortisol awakening response (CAR), and several markers related to hormone and neurotransmitter metabolism. Here's the outline of this interview with Mark Newman: [00:00:54] DUTCH (Dried Urine Test for Comprehensive Hormones). [00:02:49] Cortisol clearance. Video: Tutorial on cortisol. [00:03:32] 8-Hydroxy-2-deoxyguanosine (8-OH-dG). [00:05:02] Obesity. [00:05:21] Cushing's syndrome. [00:05:44] Fat sequesters hormones. [00:08:58] Thyroid and cortisol clearance. [00:09:20] Studies: 1, 2, and 3. [00:11:51] Circadian rhythm. [00:12:39] Cortisol awakening response (CAR). [00:14:31] Studies: References 1, 2, 3, 4, and 5. [00:16:34] Why you can't see the CAR with urine. [00:18:08] Correlations between glucose, c-peptide, and cortisol. [00:19:50] The CAR is a proxy. [00:21:30] Clinical implications of the CAR. [00:25:28] 8-OH-dG on PubMed. [00:26:43] Joergensen, Anders, et al. "Association between urinary excretion of cortisol and markers of oxidatively damaged DNA and RNA in humans." PLoS One 6.6 (2011): e20795. [00:27:00] Melatonin is an antioxidant. [00:27:14] 4-OH oestrogen metabolite. Video: Estrogen Tutorial. [00:28:26] Will there be a full OAT? [00:28:53] Neurotransmitters. [00:29:57] Kynurenine pathway. Article: Electrons, Neurotoxins, NAD+, and Mitochondria by Tommy Wood MD, PhD. [00:31:01] NAD and vitamin B6, xanthurenic acid. [00:32:01] MMA, folate. [00:32:52] Article: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD. [00:33:37] Hydroxymethylglutarate (HMG) is the precursor to Coenzyme Q10 (CoQ10) production. [00:35:41] Evidence-based markers. [00:37:09] Doing experiments, DIM. [00:39:14] Adding markers, value vs noise. [00:40:58] Great Plains OAT (Organic Acids Test). [00:41:15] Podcast: The Cortisol Awakening Response with Mark Newman, MS. [00:41:39] Machine Learning. Podcasts: How to Teach Machines That Can Learn with Dr. Pedro Domingos, PhD and How "Machine Learning" Can Predict Your Blood, Urine, Stool, Saliva & More! With Dr. Tommy Wood. [00:42:16] Mass spec, immunoassay test. [00:45:17] Predicting the CAR. [00:45:56] Linear correlations. [00:50:06] Receptor activity, house analogy. [00:51:10] Elite Performance Program and the 7-Minute Analysis. [00:52:11] Getting the DUTCH done. [00:53:50] The Institute for Functional Medicine (IFM). [00:55:07] The process of elimination. [00:55:43] Precision Analytical at dutchtest.com.

This episode is a roundtable discussion with Tommy Wood, MD, PhD and New York Times best-selling author Robb Wolf on Robb's new Keto Masterclass, a 45-day program to kickstart your keto lifestyle. The masterclass is an online training course that I completed ahead of recording this episode. Think of the class as a comprehensive instruction manual complete with troubleshooting guide for fat loss and improved metabolic health. If you're brand new, the course is perfect for you. If you've been living the lifestyle for some time, it may still be helpful to read the manual to see if there's anything you've missed. Here's the outline of this interview with Robb Wolf and Dr Tommy Wood: [00:01:15] Ken Ford on STEM-Talk. [00:01:33] Books: The Paleo Solution: The Original Human Diet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You. [00:03:34] CrossFit. [00:05:28] Ryan Levesque, Ask Method. [00:07:30] Blog: Optimizing Cycling Stage Race Performance using Nutritional Ketosis by Sami Inkinen. [00:10:05] The course is for the Weight Watchers crowd. [00:12:50] Facebook Video: Paleo vs keto video with Robb and Nicki. [00:14:42] The NBT 7-minute analysis. [00:16:10] Facebook Group: Richard Nikoley's Ketotard Chronicles. [00:17:00] Mike Rowe and Dirty Jobs. [00:19:28] When are you fixed? [00:20:10] Book: Diabetes Epidemic & You by Joseph R. Kraft to learn about the Kraft test (5 hour GTT), Lipoprotein Insulin Resistance Index (LP-IR): A Lipoprotein Particle–Derived Measure of Insulin Resistance. [00:20:34] 7-day carb test. [00:20:59] Eating while the sun is up. [00:22:16] Full carnivore, ketotic.org guys. [00:22:59] The Keto Summit. [00:23:33] Ketogains. [00:23:48] Electrolytes. [00:24:47] Calories and food quality matter. [00:25:55] Thyroid and adrenal issues. [00:27:01] Undereating. [00:28:09] Doc Parsley's Sleep Remedy. [00:28:27] Blog: Virta Health: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD. [00:28:58] Managing symptoms. [00:30:11] Warren Buffett. [00:30:48] Stephen Phinney, MD, PhD. [00:31:46] Loren Cordain, PhD on sodium. [00:33:38] Jeff Volek, PhD, RD. [00:33:53] Book: The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life by James DiNicolantonio. [00:34:56] Sodium, potassium, magnesium, calcium (be careful). [00:36:22] Studies: DeFronzo, R. A. "The effect of insulin on renal sodium metabolism." Diabetologia 21.3 (1981): 165-171 and Brands, Michael W., and M. Marlina Manhiani. "Sodium-retaining effect of insulin in diabetes." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.11 (2012): R1101-R1109. [00:37:35] Presentation: Oxidative Stress & Carbohydrate Intolerance: An Ancestral Perspective by Chris Masterjohn, PhD. [00:39:05] Ted Naiman ways to enter ketosis infographic. [00:40:50] Pitocin, brand name medication for oxytocin. [00:42:33] Marty Kendall's Nutrient Optimiser. [00:44:41] Metabolic flexibility and undereating. [00:46:21] Podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson and The Importance of Strength Training for Endurance Athlete with Mike T. Nelson. [00:46:42] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:47:07] Keto-mojo meter. [00:48:17] What to measure. [00:49:57] Myostatin inhibition. [00:50:37] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546 and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall. [00:53:24] Metformin works so well because of multiple mechanisms. [00:54:03] Acetone. [00:54:35] Cori cycle. [00:55:49] Book: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany. [00:56:41] Tracking body mass. [00:57:37] Performance benchmarks. [00:59:03] Simon Marshall and Podcast: How to Create Behaviour Change with Simon Marshall. [00:59:31] Paul Itoi, senza.us. [01:00:25] Loss aversion. [01:01:27] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. [01:02:04] Studies: Bistrian, Bruce R., et al. "Nitrogen metabolism and insulin requirements in obese diabetic adults on a protein-sparing modified fast." Diabetes 25.6 (1976): 494-504 and Furber, Matthew, et al. "A 7-day high protein hypocaloric diet promotes cellular metabolic adaptations and attenuates lean mass loss in healthy males." Clinical Nutrition Experimental(2017). [01:06:30] Very similar weight loss regardless of the diet. [01:07:11] Presentation: Low Carb Breckenridge 2017: The way to a man's heart is through the stomach with Dr. Tommy Wood. [01:09:44] Keto Masterclass details. [01:10:19] Epigenetics. [01:12:13] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling fo

Dr Jeffry N. Gerber, MD, FAAFP is a board-certified family physician and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as "Denver's Diet Doctor". He has been providing personalized healthcare to the local community since 1993 and continues that tradition with an emphasis on longevity, wellness and prevention. In this interview, Dr Gerber describes the major root causes of cardiovascular disease, the most important of which is insulin-resistant Type 2 Diabetes. Worried about your heart disease risk? Get a coronary artery calcium (CAC) score. Your CAC score (and the rate of progression of your CAC score) is probably the best easily-available predictor of cardiac events. A recent paper from the CARDIA study also showed that an elevated CAC score was highly predictive of long-term heart disease risk in younger adults (18-30 year-olds). Here's the outline of this interview with Dr. Jeffry N. Gerber, MD: [00:01:27] Clinical experience. [00:02:27] Interest in low-carb diets. [00:03:21] Presentation: Ivor Cummins: "Roads to Ruin?" The Pathways and Implications of Insulin Resistance. [00:03:38] Book: Diabetes Epidemic & You by Joseph R. Kraft. [00:04:23] Professor Grant Schofield and Catherine Crofts, PhD. Podcast: Hyperinsulinaemia and Cognitive Decline with Catherine Crofts, PhD. [00:05:08] Hyperinsulinemia and CVD. [00:06:39] The 2 hour insulin test [00:07:20] Fiorentino, Teresa Vanessa, et al. "One-hour postload hyperglycemia is a stronger predictor of type 2 diabetes than impaired fasting glucose." The Journal of Clinical Endocrinology & Metabolism 100.10 (2015): 3744-3751. [00:07:51] [00:10:40] What causes CVD? [00:11:49] Carl von Rokitansky. [00:12:02] Rudolf Virchow. [00:12:19] Blog: Dr. Malcolm Kendrick. [00:13:49] Russell Ross. [00:15:40] List of things that cause CVD. [00:16:44] Nitric Oxide. [00:17:43] Jerry Reaven. [00:19:19] Vega, Gloria Lena, et al. "Triglyceride–to–high-density-lipoprotein-cholesterol ratio is an index of heart disease mortality and of incidence of type 2 diabetes mellitus in men." Journal of Investigative Medicine 62.2 (2014): 345-349. [00:20:17] The Framingham study. [00:21:53] LDL-P and advanced testing. [00:22:32] CAC score. [00:23:41] Intimal media thickness. [00:26:11] Ordering a scan. [00:26:41] 64-slice EBCT machine. [00:27:08] Valenti, Valentina, et al. "A 15-year warranty period for asymptomatic individuals without coronary artery calcium: a prospective follow-up of 9,715 individuals." JACC: Cardiovascular Imaging 8.8 (2015): 900-909. [00:28:15] Soft plaque. [00:28:57] CT angiogram. [00:29:44] Don't let perfect be the enemy of very good. [00:30:34] How to get a zero score. [00:31:28] Industrial seed oils. [00:32:02] D3/K2, magnesium, vitamin C. [00:33:29] Statins. [00:33:47] Absolute risk reduction data. [00:34:13] Ridker, Paul M., et al. "Rosuvastatin to prevent vascular events in men and women with elevated C-reactive protein." New England Journal of Medicine 359.21 (2008): 2195. [00:34:40] NICE guidelines for prevention of cardiovascular disease. [00:36:45] Studies: Puri, Rishi, et al. "Impact of statins on serial coronary calcification during atheroma progression and regression." Journal of the American College of Cardiology 65.13 (2015): 1273-1282, Sattar, Naveed, et al. "Statins and risk of incident diabetes: a collaborative meta-analysis of randomised statin trials." The Lancet 375.9716 (2010): 735-742, and Preiss, David, et al. "Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: a meta-analysis." Jama 305.24 (2011): 2556-2564. [00:37:22] Interview: Calcification and CAC with the Expert: Professor Matthew J. Budoff, MD, FAAC, Part 1 and Professor Matthew J. Budoff Part 2: Primary Care Physicians and CAC. [00:37:41] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by Ivor Cummins and Dr. Jeffry Gerber – February 6, 2018. [00:38:50] Four body types: Skinny, insulin-resistant type, the overweight, typical T2 diabetic type, the overweight, insulin-sensitive type, and the metabolically healthy type. [00:40:50] Conference: Low-Carb Breckenridge 2018. [00:41:28] Dr Rod Tayler. [00:42:25] Dr Andrew Mentee and the PURE study. [00:42:46] List of speakers at Low-Carb Breckenridge 2018. [00:43:06] IHMC STEM-Talk Episode 41: Dr David Diamond talks about the role of fat, cholesterol, and statin drugs in heart disease. [00:44:15] Dr Jeffry N. Gerber, MD, FAAFP. [00:45:27] Rebuttal: 9NEWS – Explaining the science behind the keto diet with Dr Jeffrey Gerber.

This episode brought to you by Rock Lobster Cycles, beautiful bicycles handbuilt in Santa Cruz, California. In our last interview, scientist and world champion rower Dr Brianna Stubbs had recently successfully defended her PhD in Biochemical Physiology and reached a juncture in her career. Ten months later, Brianna has retired from professional rowing but continues her passion for biochemistry with San Francisco based nootropics company HMVN where she is working to commercialise the D-BHB ketone monoester developed at Oxford University alongside Prof. Kieran Clarke. The big news is the wait is over! After over a decade of research, the ester is finally here. This interview is two rolled into one. In the first part, we talk about Brianna's transition out of academia and professional sport and into the world of Silicon Valley startups. In the second part, Brianna talks about the benefits of the ketone ester and takes on some of Dr Tommy Wood's challenging questions given to me by ahead of the interview but unseen by Brianna. If you're only interested in hearing about the ketone monoester, skip to the 24-minute mark. Here's the outline of this interview with Brianna Stubbs, PhD: [00:01:23] Retirement from rowing. [00:02:56] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:03:19] App: Strava. [00:04:17] The move to San Francisco. [00:05:00] Professor Kieran Clarke, PhD, CEO of TdeltaS. [00:05:24] HVMN. [00:08:27] World Rowing Championships. [00:09:40] Rodent and then human experiments. [00:10:37] Finding purpose and resolving ambivalence. [00:12:09] Journaling. [00:12:55] Mentoring. [00:14:42] Podcast: How to Create Behaviour Change with Simon Marshall. [00:15:08] YouTube: HVMN Enhancement Podcast: Ep. 46: Correcting Nutritional Deficiencies ft. Christopher Kelly. [00:15:38] Tony Hsieh of Zappos.com. [00:16:38] Body composition. [00:17:39] BHRT (Bioidentical Hormone Replacement Therapy). Podcast: The Critical Role of Oestradiol for Women's Cognition with Dr. Ann Hathaway, MD. [00:17:57] DXA scan. [00:18:09] Intermittent fasting. [00:19:22] We Fast Facebook Community. [00:20:42] Put on 20lb, mostly muscle. [00:24:51] Podcast: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs. [00:25:19] Dr. Richard Veech, Hans Krebs. [00:26:52] Ketone metabolism. [00:28:04] Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268. [00:28:47] Case Report: Newport, Mary T., et al. "A new way to produce hyperketonemia: use of ketone ester in a case of Alzheimer's disease." Alzheimer's & Dementia 11.1 (2015): 99-103. [00:29:20] FDA GRAS (generally recognized as safe). [00:29:32] WADA. [00:30:38] Who is the ester for? [00:31:54] Article and Studies: Reference 1, 2 and 3. [00:33:30] Glycogen sparing or impairing? [00:35:57] WINGATE test. [00:36:08] If you've got ketones, you don't break down as much protein? BCAA. [00:36:32] Study: Vandoorne, Tijs, et al. "Intake of a Ketone Ester Drink during Recovery from Exercise Promotes mTORC1 Signaling but Not Glycogen Resynthesis in Human Muscle." Frontiers in physiology 8 (2017). [00:37:27] Pro cycling. [00:39:00] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269. [00:40:05] Why is glucose required for an increase in exercise performance? [00:41:12] Anaplaerosis. See Tommy's letter published recently in the journal Strength and Conditioning. [00:42:19] Should we stop using the salts? [00:42:41] Appetite suppressing effects of ketones. [00:43:02] D and L isomers. [00:44:11] Dominic D'Agostino, PhD. [00:45:14] Are diet and lifestyle still the most important factors? [00:46:36] Caffeine, nitrates, beta-alanine. [00:47:31] Ketone ester 30 min rowing performance. [00:49:21] Podcast: SNR #195: Brendan Egan, PhD – Exogenous Ketone Supplementation. [00:52:25] Study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110. [00:52:41] Intramuscular triglycerides. [00:53:07] Ketones as signaling molecule. [00:53:46] YouTube: HDAC inhibitors and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall. [00:54:27] Nicotinic acid receptor. [00:55:11] Book: Behave: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky. [00:56:16] General anesthesia. [00:57:11] Two papers, Kieran hyperglycemia and Veech (ask Tommy) [00:59:02] Exogenous ketones lower blood glucose. [00:59:46] Biden pancreatic islet study [01:00:26] Insulin is anti-proteolytic. [01:00:37] George Cahill paper [01:03:03] Who's it for? [01:03:12] Price. [01:04:06] Intestinal Alk Phos. See Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More with Dr. Tommy Wood. [01:06:12] Product page at HVMN.

Our Scientific Director Megan Hall (née Roberts) recently had some of the work from her Master's degree published in the journal Cell Metabolism, which is seriously impressive. The paper appeared on Science Daily, and generally caused a bit of a stir in the low carb community. As we have direct access to the horse's mouth, I've asked Megan to join me in this episode of the podcast to summarise the findings and give some thoughts on how it might relate to human health. Here's the outline of this interview with Megan Hall: [00:00:55] Mastermind Talks. [00:01:47] The lead up to the study. [00:02:17] Time-restricted feeding. [00:02:38] Are they eating longer because of a less crappy diet? [00:04:21] Calorie restriction was the focus of Megan's lab. [00:05:27] Stephen Phinney, MD, PhD and Jon Ramsey, PhD. [00:06:13] Study design. [00:07:36] High-fat diets in rodents. [00:08:39] Two arms: longevity and healthspan. [00:10:55] Grip strength in a rodent. [00:11:40] Novel object test. [00:12:55] fMRI for body composition using the EchoMRI. [00:13:13] The results. Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. [00:15:40] Valter Longo, PhD and USC Longevity Institute. Studies: Brandhorst, Sebastian, et al. "A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan." Cell metabolism 22.1 (2015): 86-99 and Wei, Min, et al. "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease." Science translational medicine 9.377 (2017): eaai8700. [00:16:27] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016): e15092. [00:17:34] Motor function and coordination. [00:18:58] The importance of preserving type IIA muscle fibers. Podcast: The Most Reliable Way to Lose Weight with Dr Tommy Wood and The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:19:18] Study: Zou, Xiaoting, et al. "Acetoacetate accelerates muscle regeneration and ameliorates muscular dystrophy in mice." Journal of Biological Chemistry291.5 (2016): 2181-2195. [00:20:04] Exercise performance. [00:21:13] Physiologic insulin resistance. [00:22:06] Podcast: Real Food for Gestational Diabetes with Lily Nichols. [00:24:21] Keto vs low-carb. [00:27:05] Studies: β-Hydroxybutyrate: A Signaling Metabolite and Ketone bodies as signalling metabolites. [00:27:49] YouTube: Histone deacetylation and inhibition. [00:29:19] I mentioned the Khan Academy, but in the end Megan liked these videos on HDAC inhibitors and cancer and Histone deacetylation and inhibition (also mentions p53!). [00:30:49] FOXO proteins. [00:31:30] Lysine residues. [00:31:48] Mn SOD. [00:32:10] mTOR, Dr. Ron Rosedale. [00:34:04] REDD1 protein. [00:34:32] P53 protein, metformin. [00:35:30] Less cancer in KD mice. [00:36:00] Warburg Effect. [00:36:21] Replicability. [00:36:57] Study: Newman, John C., et al. "Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice." Cell Metabolism 26.3 (2017): 547-557. [00:38:28] Press coverage of the study, "Eat Fat, Live Longer" at Sciencedaily.com. [00:41:01] Soybean oil in rodent diets. [00:41:34] Sex-dependent differences. [00:43:23] Takeaways. [00:44:21] Dogma displacement inertia. [00:45:19] Exogenous ketones. Study: Stubbs, Brianna Jane, et al. "On the metabolism of exogenous ketones in humans." Frontiers in Physiology 8 (2017): 848. [00:46:34] What does this mean for humans? [00:47:42] Weightloss. [00:48:36] Micromanaging the details. [00:50:33] Who are you and what are your goals -- Robb Wolf. Podcast: Wired to Eat with Robb Wolf. [00:51:55] Nourish Balance Thrive Highlights Series sign up. [00:53:11] Megan's purpose. [00:53:39] Book: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team by Simon Sinek and David Mead.

Dr. Ben Bikman is an Associate Professor of Physiology & Developmental Biology at Brigham Young University. He has a PhD in Bioenergetics and did his postdoctoral work in Cardiovascular and Metabolic Diseases such as obesity. In this interview with Dr. Tommy Wood, MD, PhD, Ben talks about his recent tenureship and research on the metabolic effects of insulin and ketones on fat cells. Also discussed are two schools of thought in obesity research and how both groups may be right about various aspects of weight loss. As you might be able to tell, I struggled a bit to find a picture of Tommy in the lab to match Ben's. Props to Tommy for allowing me to use the pic on the left (taken in jest), I thought it too funny to go to waste. Here's the outline of this interview with Ben Bikman: [00:01:59] Dr Ben Bikman recently made tenure. [00:02:46] The tenureship process. [00:04:14] Presentation: Insulin vs. Ketones - The Battle for Brown Fat by Dr Ben Binkman. [00:05:16] Podcast: Recap: Icelandic Health Symposium 2017 and Satchidananda Panda. [00:06:20] The Pubmed warrior; Ivor Cumins aka the The Fat Emperor. [00:07:16] Publishing a book. [00:07:44] Dr Jeff Gerber and Dr Rod Tayler organizers of Low Carb Breckenridge. [00:09:40] Removing the invisible barrier between the scientists and the public. [00:12:36] American Heart Association. [00:13:01] Study: Hall, Kevin D., et al. "Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men." The American journal of clinical nutrition 104.2 (2016): 324-333. [00:14:33] Calorie type is more important. [00:14:58] Study: Walsh, C. O., Ebbeling, C. B., Swain, J. F., Markowitz, R. L., Feldman, H. A., & Ludwig, D. S. (2013). Effects of diet composition on postprandial energy availability during weight loss maintenance. PloS one, 8(3), e58172. [00:15:58] The Biggest Loser. [00:16:58] The importance of protein. [00:18:22] Protein increases glucagon. [00:20:16] Just eat real food. [00:20:48] Ben's research on adipocytes, studies not completed yet. [00:22:20] White vs brown fat. [00:22:50] Uncoupling to create heat. [00:24:18] Fat mass also changed. [00:24:49] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. [00:25:35] Study: Lim, Gareth E., et al. "14-3-3 [zeta] coordinates adipogenesis of visceral fat." Nature communications 6 (2015). [00:27:15] Wasting away in T1D. [00:27:35] Elliot Joslin of the Joslin Diabetes Center and Francis Benedict. [00:28:55] Ketones can be insulinogenic. [00:29:33] Study: Biden, Trevor J., and Keith W. Taylor. "Effects of ketone bodies on insulin release and islet-cell metabolism in the rat." Biochemical Journal 212.2 (1983): 371-377. [00:30:12] Exogenous ketones and weight loss. [00:30:59] Study: Holdsworth, David A., et al. "A ketone ester drink increases postexercise muscle glycogen synthesis in humans." Medicine and science in sports and exercise 49.9 (2017): 1789. [00:33:16] Human clinical studies. [00:37:26] Ben is not an advocate of chronic ketosis. [00:39:17] Breakfast and lunch are easy to change. [00:40:49] Study: (PURE) Dehghan, Mahshid, et al. "Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study." The Lancet(2017). [00:43:43] Dr Ben Bikman on social media: Instagram, Facebook, Twitter.

Andy is a tenured Professor in the Center for Sport Performance at California State University Fullerton, and Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Having previously been a competitive football player, weightlifter, and martial artist, Andy now uses what he learns in his research to help amateur and elite or Olympic athletes in multiple sports, from UFC to the NFL. Andy recently co-authored a book with Brian MacKenzie and Phil White called Unplugged. As the name suggests, a major theme in the book is avoiding the pitfalls of modern technology. One theme of the book is the use of hormetic stressors - pushing your physiology with cold or fasting, for instance, to improve health and performance. In this interview, Andy talks about how he is using that in terms of recommendations for the general public, and in his elite athletes. Our favourite Andy Galpin quote from this episode: When you're optimising, you're not adapting Here's the outline of this interview with Andy Galpin: [00:02:51] Molecular-level studies vs human clinic trials. [00:04:26] Leg strength. [00:05:42] Study: Bathgate, Katie & Bagley, James & Jo, Edward & NL, Segal & Brown, Lee & Coburn, Jared & CN, Gullick & Ruas, Cassio & Galpin, Andrew. (2016). Physiological Profile of Monozygous Twins with 35 Years of Differing Exercise Habits. The Journal of Strength and Conditioning Research. 30. S43-S44. [00:07:38] Endurance 90% slow-twitch, untrained 50% fast-twitch. [00:09:48] Podcast: The Joe Rogan Experience #996 with Dr. Andy Galpin. [00:10:33] Intra-muscular triglycerides (IMTGs). [00:11:41] Marbling. [00:14:35] Specificity of training. [00:18:32] Polarised training. Study: Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:19:30] Brian McKenzie, CrossFit Endurance -website coming soon. [00:23:26] Body conditioning for long events. [00:24:24] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White. [00:25:29] The misuse of technology in training. [00:28:05] Technology makes no adjustment for context. [00:31:07] Tim Ferriss. [00:31:46] Collect the minimum amount of data possible. [00:32:28] Use the least amount of technology possible. [00:32:51] Tracking subjective measures. [00:33:26] Study: Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. British Journal of Sports Medicine. 2016;50(5):281-291. doi:10.1136/bjsports-2015-094758. [00:33:43] Shawn M. Arent, PhD. [00:39:05] Hormetic stress. Podcast: Getting Stronger with Todd Becker. [00:40:49] Mike Bledsoe at Barbell Shrugged, coffee. [00:43:41] When you're optimising, you're not adapting. [00:44:28] Coach Cal Dietz, Minnesota Golden Gophers. [00:44:45] Michael Phelps swim coach, Bob Bowman. [00:45:24] Benjamin Levine, MD. [00:47:29] Low-carb diets for performance. [00:49:19] The whole point is to overreach. [00:50:56] Podcast: Wired to Eat with Robb Wolf where he discusses the 7-day carb test. [00:51:40] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf. [00:54:05] Nothing is forever. [00:54:36] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White. [00:54:50] Andy Galpin on Twitter, Instagram, Facebook, and YouTube. [00:55:06] Podcast: The Body of Knowledge hosted by Andy Galpin, PhD and Kenny Kane. [00:55:32] andygalpin.com and Dr. Andy Galpin on Patreon.

In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy's answers are somewhat specific to OCR, all athlete may find some helpful tips here. Below are the questions that Ryan asked, and a summary of Tommy's response. Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel? Be honest about the fact that there is more than one way to skin the cat Start with real food - eliminations and diet subtypes are secondary It's OK to supplement if needed Q: What is the most common problem you see when it comes to nutrition and athletes? Undereating and underfuelling Worrying too much about the minutiae Thinking they can eat whatever they like because they exercise Focusing too much on supplements without wanting to get the basics right You need to figure out if you're somebody that should worry *more* or less about their nutrition Most of the people I work with often need to worry less Over-restriction Most "average" people need to worry more Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations? This assumes no goal for changes in body composition Eat 120-160g of protein per day, in 3-4 meals For OCR athletes, I'd eat at least 1g/lb carbohydrate per day Depends on intensity and can be cycled by day The rest should come from fat, from whole food sources Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats. My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs. What are your thoughts on the carbs vs fats debate. Masterjohn has nicely presented the evidence to answer a question that should be obvious but sadly has generated a lot of debate. Simplistically, you need to right fuel for the given exercise or intensity, and if you want to be regularly performing at glycolytic activities, you should be eating carbohydrates. You can still do glycolytic work when restricting carbohydrates, and it may help to mitigate the downregulation of glycolytic pathways, but your absolute performance will probably drop. If you're restricting carbohydrates, *why* are you doing it? Metabolic health? If so, focus on that rather than performance. "Fat adaptation"? Can be achieved whilst also eating carbohydrates! Fat oxidation rates increase with VO2Max. Q: Our team is very diverse both in age range and fitness. We have people who are in their teens and up and we have people who are beginners to those who race in the elite class. Do you have recommendations about how to someone might go about finding the right nutrition for themselves? An appropriate (and good) multivitamin is usually a good idea Start with the rough recommendations above Older people (40-50+) may need more protein If still hungry, eat more! If poor recovery, or weight loss despite not feeling hungry Eat more carbohydrates Increase calorie density of foods If regular GI symptoms (diarrhoea, bloating etc), consider a period of elimination of the main potential culprits: Grains, dairy, soy, eggs FODMAPs If this is beneficial for you - do more digging! Q: We have some vegetarians on the team, would you suggest anything specific for them? Don't fall into the typical vegetarian traps Not eating vegetables Not eating fish (if not vegan) Eating "faux" meat Making bread and cheese dietary staples Don't usually have as much of a problem eating enough carbohydrate Make sure you get enough protein (may need to increase intake to compensate for lower essential amino acid intake) Controversial May only be necessary if trying to maximise muscle mass Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation? Creatine Vitamin D (if levels are low) Citrulline and beta-alanine for repeated HIIT/Sprint/higher-rep weight training performance Caffeine and nitrates (beetroot shots?) restricted the rest of the time and then used as an ergogenic aid Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients? Should we focus on them as well? Can you talk about how they might affect your athletic performance? Micronutrients are essential for all the basic synthetic and enzymatic functions in the body. B6 for red blood cell production Multiple B vitamins for various parts of energy production Copper for proteins involved in iron absorption Copper, zinc, and selenium for enzymes involved in handling oxidative stress Zinc inhibits copper uptake Many athletes both zinc *and* copper deficient Selenium and iodine for thyroid function Chris Masterjohn series Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing? Should we be

This interview with Dr Tommy Wood, MD, PhD was recorded in person, September 2017 the day after the Icelandic Health Symposium conference on longevity. The conference speakers were Rangan Chatterjee, Lilja Kjalarsdóttir, Satchidananda Panda, Ben Greenfield, Bryan Walsh, Doug McGuff, and Diana Rogers. You could listen to this podcast for a recap and commentary on the conference and the practitioner workshop that took place the day after the presentations. Here's the outline of this interview with Tommy Wood: [00:00:44] Gudmundur Johannsson at IHS. [00:01:03] Icelandic Health Symposium 2016. Podcast. [00:01:33] Ben Greenfield Fitness. [00:01:43] Podcasts: How to Run Efficiently with Drs Cucuzzella & Wood, How to Fix Autoimmunity in the over 50s with Dr Deborah Gordon and Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:04:04] Dr Doug McGuff. [00:04:21] YouTube Channel: Jeff Kendall-Weed. [00:04:47] Dr Rangan Chatterjee. [00:05:21] The Bredesen Protocol. Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:06:33] Book: The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Rangan Chatterjee. [00:10:30] BBC One Series: Doctor in the House. [00:10:57] Podcast: How to Create Behaviour Change with Simon Marshall, PhD. [00:11:25] Lilja Kjalarsdóttir. [00:13:37] Podcast: Metabolic Flexibility with Christopher Kelly. [00:16:11] Carnitine. [00:18:30] Keto-mojo meter. [00:19:12] Protein acetylation. [00:20:04] Inhibiting HDACs (Histone Deacetylase). [00:21:16] Bone health. [00:22:02] The importance of strength training. [00:24:04] Study: Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation. 2010;1(1):6-14. doi:10.1177/2151458510378105. [00:25:31] Doug's belt exercises. [00:29:08] Satchinananda Panda. [00:31:54] Satchinananda Panda's list of publications. [00:35:06] Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:35:19] App: myCircadianClock by Satchidananda Panda. [00:35:54] App: myLuxRecorder by Satchidananda Panda. [00:36:58] Seasonal Affective Disorder. [00:37:36] Caloric restriction or TRE? [00:38:53] Changing building codes. [00:40:04] Sunglassesswharehouse.com (looks like their blue blockers are discontinued). [00:40:49] Ben Greenfield is agnostic on diet. [00:45:32] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:46:34] The science of thought-driven physiology. [00:46:47] Study: Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444. [00:47:04] Study: Crum, Alia J., and Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171. [00:47:26] Study: Berga, Sarah L., et al. "Recovery of ovarian activity in women with functional hypothalamic amenorrhea who were treated with cognitive behavior therapy." Fertility and sterility 80.4 (2003): 976-981. [00:48:18] Study: Levy, B., & Langer, E. (1994). Aging free from negative stereotypes: Successful memory in China among the American deaf. Journal of Personality and Social Psychology, 66(6), 989-997. [00:49:07] Ken Ford at IHMC. [00:50:57] What is health? [00:52:36] Hedonism vs Eudaimonia. [00:55:28] Tommy's purpose: to make as many people as healthy as possible. [00:56:42] My purpose: solving problems. [00:58:01] Hormetea. [00:59:42] Newsletter: Nourish Balance Thrive Highlights email series. [01:02:30] Blood chemistry. [01:05:11] Blood glucose course by Dr Bryan Walsh. [01:05:38] Podcast: Is the Paleo Diet Sustainable with Diana Rodgers. [01:07:08] Lab-grown meat. [01:10:36] Philip Lymbery, CEO Compassion in World Farming. [01:11:15] Guy the Gorilla. [01:12:10] Podcast: Episode 47: Dr. Tommy Wood Talks About Neonatal Brain Injuries and Optimizing Human Performance. Studies regarding calorie restriction in monkeys: 1, 2. [01:15:04] Event organisation: [email protected]

Simon Marshall, PhD, trains the brains of endurance athletes and fitness enthusiasts to become happier and more mentally tough. He is former Professor of Family and Preventive Medicine at the University of California, San Diego and Professor of Exercise Science at San Diego State University where he was Director of the Graduate Program in Sport & Exercise Psychology. He has published over 100 scientific articles on the psychology of exercise and has been cited in the scientific literature over 10,000 times. He has served as an invited expert on exercise science for the National Institutes of Health, the Centers for Disease Control and Prevention, and the American Cancer Society. He is currently the Performance Psychologist for the BMC Racing team, an elite WorldTour professional cycling team. As the sherpa-husband of professional triathlete Lesley Paterson, he is the founding member of Team S.H.I.T. (Supportive Husbands in Training) and competes in triathlon or cycling events as the husband of Lesley Paterson. Find Simon over at braveheartcoach.com Here's the outline of this interview with Simon Marshall: [00:00:24] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:01:55] Event: Mastermind Talks. [00:02:17] Podcast: Radical Candor™ with Dr Tommy Wood. [00:04:27] Sports psychology background. [00:06:45] Getting lost in the process. [00:09:20] Constant horizon seeking. [00:09:54] Journal Article: Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927. [00:11:00] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson. [00:12:55] The use of swearing. [00:14:44] Offense is taken at the ear, not at the mouth. [00:16:34] Behaviour change. [00:18:48] Nike Slogan: Just do it. [00:19:19] Knowledge is not usually enough. [00:20:29] Motivation is important. [00:21:03] YouTube: Dr. Jonathan Fader Demonstrates Motivational Interviewing Skills and also see MINT: Motivational Interviewing Network of Trainers. [00:21:56] Stages of change model (diagram). [00:22:29] Buying a house example. [00:24:35] Resolving ambivalence. [00:25:08] Cognitive dissonance. [00:26:19] Procrastination, denial. [00:27:36] Anxiety. [00:29:08] Peer to peer support. [00:30:33] We bond on vulnerabilities. [00:31:01] Podcast: NBT People: Toréa Rodriguez. [00:31:08] YouTube: Bob Newhart-Stop It. [00:33:05] PaCE: Patient and Clinician Engagement (PaCE) Program 2.0. [00:35:17] Self-awareness. [00:36:34] Frequency of monitoring is most important, not accuracy. [00:37:30] Just in time interventions. [00:39:10] Breadcrumbs app. Lots of apps with this name! [00:40:07] Apple watch has haptic technology. [00:40:36] Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr Ellen Langer, PhD. [00:45:37] Book: Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland. [00:46:55] Tool: Trello and the kanban board. [00:48:07] Implementation intentions. [00:49:30] Project: Human Behaviour-Change Project with Professor Susan Michie, UCL. [00:50:39] 200 studies a day! [00:52:20] Software engineers are lazy. [00:54:48] Do you ever have feelings you don't want? [00:56:37] App: Headspace. [00:57:24] Andy Puddicombe. [01:00:06] Behaviour change in athletes (it's all about performance). [01:01:13] Braveheart Coaching. [01:05:22] Gratitude for athletes (3 things every day for 3 weeks). [01:08:11] The audiobook version of The Brave Athlete arriving Nov/Dec 2017 or get the print version now. [01:08:39] Athlete SMOG test at Braveheart Coaching.

For decades we've heard that diabetes prevention is simple—lose weight, eat less, and exercise more. But something is wrong with the conventional wisdom. Nearly 115 million people live with either diabetes or prediabetes in the United States, and that number is growing. It is time to reverse this trend. Virta was founded in 2014 with the goal of reversing diabetes in 100 million people by 2025. They have made this possible through advancements in the science of nutritional biochemistry and technology that is changing the diabetes care model. James McCarter, MD, PhD, is Head of Research at Virta, and in this interview, Dr McCarter explains how Virta is using a combination of a very low carb, ketogenic diet together with 1-on-1 health coaches and some sophisticated machine learning techniques to predict sentiment in natural language and spot anomalies in blood biomarkers. After the recording was made, Dr McCarter realised that he was off by about a decade on Joslin. Rather than 1920s, Dr. Elliott Joslin actually began keeping a diabetes registry early in the 20th century and published The Treatment of Diabetes Mellitus in 1917. "Joslin carried out extensive metabolic balance studies examining fasting and feeding in patients with varying severities of diabetes. His findings would help to validate the observations of Frederick Madison Allen regarding the benefit of carbohydrate- and calorie-restricted diets." Here's the outline of this interview with James McCarter, MD, PhD: [00:01:00] Divergence, Inc. [00:01:43] Presentation: The Effects of a Year in Ketosis with James McCarter, MD, PhD at the Quantified Self Conference and Exposition. [00:02:44] Books by Gary Taubes. [00:03:13] Omega 3:6 ratios. [00:05:54] Rapeseed and Canola. [00:06:44] Wild Planet sardines. [00:07:11] The Virta story. [00:07:18] Sami Inkinen. [00:07:38] Study: SD. Phinney, BR. Bistrian, WJ. Evans, E. Gervino, GL. Blackburn, The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation., Metabolism, volume 32, issue 8, pages 769-76, Aug 1983, PMID 6865776. [00:08:48] Jeff Volek, PhD, RD on PubMed. [00:09:51] Fear of fat. [00:10:13] USDA dietary guidelines. [00:12:59] The goal is to reverse T2D in 100M people. [00:14:09] Study: NCD Risk Factor Collaboration (NCD-RisC). Worldwide trends in diabetes since 1980: a pooled analysis of 751 population-based studies with 4·4 million participants. Lancet (London, England). 2016;387(10027):1513-1530. doi:10.1016/S0140-6736(16)00618-8. [00:14:29] Joslin Diabetes Center. [00:16:37] The causes of T2D. [00:17:35] Calories are now more accessible. [00:18:22] Sugar and refined carbohydrate intake. [00:20:26] Prerequisites for the Virta program. [00:22:19] Telemedicine, health coaches, online nutrition and behaviour education, biometric feedback, peer community. [00:23:53] Getting off meds. [00:24:50] HbA1C > 6 or glucose > 120 mg/dL [00:25:32] Purdue University. [00:26:28] Podcast: Econtalk: Mark Warshawsky on Compensation, Health Care Costs, and Inequality. [00:29:02] Study: American Diabetes Association. Economic Costs of Diabetes in the U.S. in 2012. Diabetes Care. 2013;36(4):1033-1046. doi:10.2337/dc12-2625. [00:29:27] Study: McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. 2017;2(1):e5. [00:30:45] Discontinuing 2/3 of the meds. [00:32:54] Health coaching. [00:34:18] Behaviour change. [00:35:30] Biometrics, blood BHB. [00:38:10] Reducing blood pressure and CRP. [00:38:30] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269. [00:39:49] Blood levels of BHB and weight loss. [00:41:36] STEM-Talk #43: Jeff Volek Explains the Power of Ketogenic Diets to Reverse Type 2 Diabetes. [00:43:33] Machine learning. [00:45:57] The Team at Virta including Nasir Bhanpuri, Catalin Voss and Jackie Lee. See article Will robots inherit the world of healthcare? For links to their talks. [00:46:49] Random Forest. [00:47:06] Nourish Balance Thrive 7-Minute Analysis. [00:48:05] Natural Language Processing. [00:48:57] Nourish Balance Thrive Highlights email series. [00:50:26] Finding purpose in your work. [00:51:59] Using machine learning to change behaviour. [00:53:25] Book: Hooked: How to Build Habit-Forming Products by Nir Eyal. [00:54:11] Podcast: How to Avoid the Cognitive Middle Gear with James Hewitt. [00:55:37] $400 per month for one year. [00:57:58] Blog Post: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD. [01:00:21] Article: Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity) and Podcast: The Most Reliable Way to Lose Weight

When a 13-time National Champion reaches out to say that she's been enjoying your podcast, there's only one thing you can do: invite her onto the show. I love to spend time talking to elite athletes to find out what makes them tick, and one trait I've seen consistently in cyclists is they spend a lot more time maintaining the engine than they do worrying about equipment. Frequently, and like me, the athlete is forced to be their own health detective. Never was this truer than for Katie, and in this interview, she talks about her experience tracking down the causes of her chronic leg pains that often prevented her from racing and training. Katie also talks about her experience eating a very high-fat, ketogenic diet, and it's one that we've seen consistently with the clients we work with at NBT. Photo: CX Magazine. Here's the outline of this interview Katie Compton: [00:00:50] Why cyclocross? [00:02:51] Single-speed MTB. [00:03:58] Level of commitment. [00:05:36] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Steve Peters. [00:06:43] The start of a World Cup Cyclocross race. [00:08:51] Training track at the USOC Training Center in Colorado Springs, CO. [00:09:32] Health issues. [00:10:14] App: Overcast podcast player. [00:11:03] Leg pains. [00:11:39] Allergies, thyroid, asthma, staph, giardia. [00:12:08] MTHFR. [00:14:29] MRSA infection, abscess. [00:14:37] Podcast: All Things Thyroid with Dr. Michael Ruscio on Livin' La Vida Low Carb. [00:15:33] Homozygous MTHFR A1298C. [00:16:08] 23andMe genetic testing. [00:17:52] Folic acid. [00:18:22] Methylfolate supplement. [00:19:48] Reducing processed food intake. [00:21:09] Enriching grains. [00:21:39] 100g CHO per day. [00:22:15] Racing in ketosis. [00:24:44] Increased aerobic capacity. [00:25:52] Avoiding sports nutrition products. [00:27:33] Study: Zinn C, Wood M, Williden M, Chatterton S, Maunder E. 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. 2017;14:22. doi:10.1186/s12970-017-0180-0 and Podcast: Caryn Zinn PhD on ketogenic diet for athletes. [00:30:55] Missing 5th gear. [00:32:05] Decreased recovery after high intensity work. [00:32:52] Quantifying things, power, calories. [00:34:34] App: myCircadianClock by Satchin Panda Lab. [00:36:42] Coping with jet lag. [00:39:10] Disordered eating. [00:40:30] Don't stress over the pesky details. [00:41:06] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson. [00:42:11] Sweet potato, squash, fruit, brown rice, buckwheat flour. [00:44:27] Buffalo and Elk. [00:44:54] Eating in Belgium. [00:47:33] Trek Factory Racing and a video of the Trek Service Course in Belgium presented by Shimano. [00:48:19] Katie Compton on Twitter and Instagram.

Solving a problem requires understanding what caused it, and rarely is it good enough to move straight to remediation. The same applies to weight (fat) loss, and in this podcast, Dr Tommy Wood, MD, PhD and me discuss the underlying causes of over fatness and draw on three specific examples that represent common patterns we've seen in the 1,000 athletes we've worked with over the past three or four years. Here's the outline of this interview with Dr Tommy Wood: [00:00:13] Podcast: Mind Pump Simulcast. [00:01:44] Problem solving. [00:03:22] Sustainability. [00:03:38] First Example: Elite female runner. [00:04:23] Relative energy deficit. [00:08:42] Description of NEAT or Non-Exercise Activity Thermogenesis. [00:09:03] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417. [00:11:33] Greasing the groove. [00:12:44] Counting and cycling calories. [00:14:27] 10% deficit. [00:15:42] Pharmacological interventions. [00:16:34] Second Example: Christopher Kelly. [00:16:48] Gravel grinder events. [00:17:07] Belgian Waffle Ride. [00:18:05] Reintroducing carbs. [00:19:45] Thyroid on keto. [00:20:26] Kiteboarding. [00:20:55] eBook: What We Eat (scroll to bottom of page). [00:22:24] Self regulating. [00:23:42] Visceral and subcutaneous fat. [00:25:25] Visceral fat has a higher fat turnover. [00:26:34] Killing fat cells with cold thermogenesis. [00:26:59] Lipodystrophy. [00:27:34] Gut health. [00:27:57] Blastocystis, Cyclospora. [00:30:47] Gut health and inflammation. [00:30:59] Podcast: Arrhythmias in Endurance Athletes with Peter Backx, PhD. [00:31:50] HsCRP. [00:32:14] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:33:56] Study: Jönsson, Tommy, et al. "Digested wheat gluten inhibits binding between leptin and its receptor." BMC biochemistry 16.1 (2015): 3. [00:34:47] Paleo On The Go. [00:35:43] Visceral fat firewalls off the gut. [00:36:10] LPS (endotoxin) translocation across the gut wall. [00:40:22] Getting a dog. [00:41:28] MitoCalc developed by Alessandro Ferretti and Weikko Jaross as discussed in this NBT blog post by Dr. Tommy Wood. [00:43:21] Time restricted eating. [00:44:24] Walking. [00:45:13] Podcast: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson. [00:46:27] Third example: 35 lb to lose. [00:47:44] The under eating thyroid pattern. [00:48:16] Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity). [00:50:35] Resistance training. [00:51:13] Muscle is more metabolically active. [00:52:07] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. [00:53:02] DXA or DEXA Scan. [00:53:14] Waist-hip ratio. [00:54:08] I'll happy when... [00:54:41] Icelandic Health Symposium 2017 featuring Dr. Satchidananda Panda, Dr. Tommy Wood and others. [00:55:58] Study: Longo, Valter D., and Satchidananda Panda. "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan." Cell metabolism 23.6 (2016): 1048-1059. [00:56:16] There are over 600 genes regulated by circadian rhythm, reference 1, 2, 3 and 4. [00:56:56] Continuous feeding. [00:57:58] Eat when it's light outside. [00:58:47] Yearly cycles. [00:59:55] Frontloading calories. [01:00:40] The Nourish Balance Thrive 7-Minute Analysis.

James Hewitt is Head of Science & Innovation at Hintsa Performance. His work includes consulting with Formula 1 drivers and teams, work in elite sport and with global corporations, a wide-range of written articles, presentations, keynotes and workshops in Europe, the United States and Asia. In this interview with Dr Tommy Wood, James discusses a polarised approach to cognitive performance, arguing that time spent in the middle gear is time wasted. James also explains why smartphones are so compelling yet interfering with our ability to concentrate. Here's the outline of this interview with James Hewitt: [00:01:15] Book: Exponential by James Hewitt and Aki Hintsa. [00:03:31] Website: Hintsa Performance. [00:04:20] Newsletter: Nourish Balance Thrive Highlights. [00:04:50] Article: A day in the life of Scott, hopelessly distracted office worker by James Hewitt. [00:05:38] Polarised training. [00:06:18] Cognitive task load model. [00:08:01] World Economic Forum Report: The Future of Jobs and Skills in the Middle East and North Africa: Preparing the Region for the Fourth Industrial Revolution. [00:09:18] Podcast: Pedro Domingos on Machine Learning and the Master Algorithm, TED Talk: The Wonderful and Terrifying Implications of Computers that Can Learn with Jeremy Howard. [00:11:00] Study: Frey, Carl Benedikt, and Michael A. Osborne. "The future of employment: how susceptible are jobs to computerisation?." Technological Forecasting and Social Change 114 (2017): 254-280. [00:11:10] Report: A Future That Works: Automation, Employment, and Productivity by McKinsey Global Institute. [00:12:29] Default mode network. [00:13:31] Smartphones. [00:14:59] Novelty seeking. [00:16:26] Study: Kushlev, Kostadin & Dunn, Elizabeth. (2015). Checking Email Less Frequently Reduces Stress. [00:17:11] Lecture: Dopamine Jackpot! Sapolsky on the Science of Pleasure by Robert Sapolsky. [00:19:25] Productivity without purpose. [00:19:45] Study: Levitas, Danielle. "Always connected: How smartphones and social keep us engaged." International Data Corporation (IDC). Retrieved from (2013). [00:21:05] Three questions: priority, opportunity, elimination. [00:22:30] Attention restoration. [00:24:40] Mornings. [00:25:21] Book: The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael Breus. [00:25:43] Study: Akacem LD, Wright KP, LeBourgeois MK. Bedtime and evening light exposure influence circadian timing in preschool-age children: A field study. Neurobiology of sleep and circadian rhythms. 2016. [00:28:59] Study: Williamson AM, Feyer A Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication Occupational and Environmental Medicine 2000;57:649-655. [00:30:06] Study: Van Dongen, Hans Pa, et al. "The Cumulative Cost of Additional Wakefulness: Dose-response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation." Sleep 26.2 (2003): 117-126. [00:32:21] Galvanic skin response. [00:34:43] Sex differences in rapid switching. [00:37:46] Changing behaviour. [00:38:01] Derek Sivers. [00:39:25] Implementation intention. [00:42:15] Positive vision. [00:45:45] Apps: Depak Chopra Meditation Apps. [00:50:16] Device: The PIP stress tracker. [00:52:44] Device: Muse headband. [00:53:49] Ways to connect: Hinsta.com, JamesHewitt.net, James Hewitt on Twitter.

Aaron Alexander has been professionally working with clients of all ages seeking a variety of goals from pain relief to improved athletic performance for over 10 years. He is currently seeing clients at his office, Align Therapy, inside of Crossfit LA, Santa Monica. Aaron began the journey as a nationally certified personal trainer specializing in corrective exercise and nutrition consultation. During that time Aaron studied psychology at the University of Hawaii. Soon after, he evolved into becoming a licensed manual therapist studying myofascial release, neuromuscular therapy and trigger point therapy at Maui School of Therapeutic Massage. A fascination with connective tissue lead him to study structural integration at the Rolf Institute in Boulder, CO. Being an LMT and CPT on top of a Rolf Structural Integration Practitioner, Aaron has a strong understanding of the intricacies of the body and mind. Here's the outline of this podcast with Aaron Alexander: [00:02:17] The link between posture and the way we feel. [00:04:35] Sustaining posture. [00:06:37] Front squat, deadlift, kettlebells, martial arts. [00:07:20] 150 interviews on the Align Therapy podcast. [00:07:54] Interview: Self-Care and Integrated Movement for the Modern World with Aaron Alexander. [00:08:05] Chin up bar. [00:09:54] Body language. [00:12:16] Changing our environment. [00:13:44] YouTube: Functional Chair with Hip Hinging with Aaron Alexander.. [00:14:36] YouTube: Reverse Bad Posture on a Cell Phone with Aaron Alexander. [00:15:31] The rubber band on Aaron's website. [00:18:30] Creating the stack. [00:19:37] Interview: The Importance of Strength and Mobility for Mountain Bikers with James Wilson. [00:20:46] Travel tips. [00:23:19] NEAT: Non-Exercise Associated Thermogenesis. [00:25:23] Stand up paddling. [00:26:32] Youtube: How to Swing an Axe/Maul When Splitting Firewood. [00:29:30] Kiteboarding. [00:31:38] Interview: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson. [00:32:18] Overhead squat, break the stick. [00:33:17] Uneven beach muscles. [00:35:32] Vision. [00:35:47] Abraham Maslow and Maslow's Hammer. [00:36:43] The road trip. [00:38:19] Finding your tribe. [00:40:01] Robb Wolf. [00:40:14] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work by Steven Kotler. [00:40:36] Robert Sapolsky. [00:41:49] Study social group. [00:43:36] Podcast: Aaron Alexander on Mind Pump. [00:44:54] AcroYoga. [00:48:27] The EPP pre-requisites. [00:49:05] Mastermind Talks. [00:50:07] Standing on the shoulder of giants. [00:51:34] YouTube Channel: Nourish Balance Thrive. [00:52:38] The Glottal T. [00:53:57] Group coaching. [00:56:26] Align Therapy Courses. [01:00:23] Gym bodies. [01:01:08] UJ Ramdas Productivity Planner on IntelligentChange.com. [01:02:17] Santa Cruz Nomad. [01:03:32] Productivity Planner. [01:07:33] Movement makeover. [01:09:21] Interview: The Migraine Miracle with Josh Turknett. [01:11:46] Lack of intention. [01:12:54] Go see Aaron at Crossfit LA in Santa Monica. [01:13:15] Barbell Shrugged. [01:15:55] Align Podcast. [01:16:27] Band with door anchor.

Paul Laursen, PhD, is an adjunct professor, performance physiologist and coach. He has published over 100 peer-reviewed papers in exercise and sports science journals, and this work has been cited more than 3000 times. Paul is coach and support to numerous elite and professional athletes across multiple endurance-based sports and is himself lightning-fast triathlete with performances across Olympic to Ironman distance events. Paul is an early adopter and technology-savvy geeks at the pointy end of discovery. In this interview, I'm joined by Tommy Wood, MD, PhD, to discuss high-intensity interval training (HIIT). Earlier this year, I went straight into some 3-8 hour races having done no long (20 min work period) intervals at all, a first for me as a competitive mountain biker. Almost all of my training consisted of MAF paced work and so I wondered why I ever did HIIT and that lead to this show. You can find Paul at his new home over at plewsandprof.com Here's the outline of this interview with Paul Laursen: [00:00:24] High Performance Sport New Zealand. [00:00:34] Professor Paul Laursen on PubMed. [00:03:19] Endurance athlete definition. [00:05:00] Intensity definition. [00:05:44] Critical Power. [00:07:38] Aerobic threshold: 1 mmol increase in blood lactate above baseline (MAF). [00:08:52] Critical Power: maximal lactate steady state (30-60 min). [00:09:40] VO2 Max (2.5 min up to 8 min). [00:10:38] Anaerobic Speed Reserve Project by Gareth Sandford. [00:10:50] Maximal Power. [00:12:53] 2K rowing test. [00:17:43] More than one way to skin a cat. [00:19:51] Continuous blood glucose monitoring. [00:20:20] Polarised training model. [00:21:49] Does grey zone training provide some benefit you can't get from polarised? [00:23:13] Stress fractures. [00:25:09] Mindfulness. [00:26:35] Dr Daniel Plews. [00:28:17] Training for IRONMAN. [00:28:51] 80/20 aerobic/intensity. [00:31:47] TrainingPeaks TSS. [00:32:17] BANISTER, E. W. (1991). Modelling elite athletic performance. In: MacDougall, J.D.; Wenger, H.A. & Green, H.J. eds. Physiological testing of the high performance athlete. Champaign, IL, Human Kinetics Publishers Ltd., pp 403–424. [00:32:57] TrainingPeaks Performance Management chart. [00:34:28] Blog: Marco Altini on Heart Rate Variability (HRV). [00:35:05] Paper: Comparison of Heart Rate Variability Recording With Smart Phone Photoplethysmographic, Polar H7 Chest Strap and Electrocardiogram Methods" by Plews DJ et al. [00:36:41] Website: Brain.fm. [00:37:50] Interview: The Migraine Miracle with Dr Josh Turknett, MD. [00:39:09] Overall rise in HRV in a weekly block of training. [00:40:32] Marco Altini tweet chart. [00:41:15] Website: HRV for Training. [00:41:51] Dr Daniel Plews. [00:41:59] Mark Buchet? [00:43:20] The format of the book. [00:44:37] Artificial Intelligence (AI). [00:46:17] Dr Ken Ford and his publications. [00:46:45] Podcast: STEM-Talk. [00:46:56] Website: Plews and Prof, Plews and Prof on Twitter.

Radical Candor™ is the ability to Challenge Directly and show you Care Personally at the same time. Radical Candor will help you and all the people you work with do the best work of your lives and build the best relationships of your career. Two nearly universal experiences make Radical Candor unnatural. One, most people have been told since they learned to talk some version of "if you don't have anything nice to say, don't say it at all." When they become a boss, the very thing they have been taught not to do since they were 18 months old is suddenly their job. Furthermore, most people, since they got their first job, have been told to be "professional." Too often, that's code for leaving your humanity at home. But to build strong relationships, you have to Care Personally. You have to bring your whole self to work. Buy Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity. Here's the outline of this podcast with Dr Tommy Wood: [00:00:29] Mastermind Talks. [00:01:04] MMT Guests: Ben Greenfield & Dave Asprey. [00:01:53] Carmel Valley Ranch. [00:02:55] Jayson Gaignard [00:05:51] Belgian Waffle Ride. [00:06:11] Lesley Paterson & Simon Marshall at Braveheart Coaching. [00:07:23] Book: Radical Candour by Kim Scott. [00:07:44] Chart. [00:08:51] Obnoxious aggression. [00:10:55] Shit sandwich. [00:11:21] Book: The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers by Ben Horowitz. [00:12:24] Kim Scott. [00:16:06] Viome CEO, Naveen Jain. [00:17:10] Catchbox. [00:17:39] Transcriptome. [00:18:08] Interview: Type 2 Diabetes, Fasting, Your Questions Answered with Dr Jason Fung. [00:18:46] Interview: Why We Get Fat and What You Should Really Do About It with Chris Masterjohn, PhD and Tommy Wood, MD, PhD. [00:19:41] Absentee hatchet job. [00:20:28] Interview: The Migraine Miracle with Dr Joshua Turknett. [00:21:34] Video: The Most Reliable Way to Lose Weight with Chris Masterjohn, PhD. [00:23:23] Article: Should Calorie Counting Be the Main Focus for Somebody Trying to Lose Weight (Body Fat)? by Tommy Wood, MD, PhD. [00:24:20] Tommy's Dad on PubMed. [00:25:09] Flat tire. [00:26:11] STEM-Talk podcast: Gary Taubes discusses low carb diets and sheds light on the hazards of sugar. [00:27:27] Manipulative insincerity. [00:31:33] IFM talk on insulin Buck Institute. [00:33:21] Book: Surely You're Joking Mr Feynman by Richard P Feynman. [00:34:04] Paper: Dominique Chretien, Paule Benit, Hyung-Ho Ha, Susanne Keipert, Riyad El-Khoury, Young-Tae Chang, Martin Jastroch, Howard Jacobs, Pierre Rustin, Malgorzata Rak. "Mitochondria Are Physiologically Maintained At Close To 50 C". [00:36:25] Paper: Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy's response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?" Metabolic Syndrome and Related Disorders (2017). [00:41:48] Slack, Torea Rodriguez. [00:44:51] Discourse forum software.

Last weekend Tommy flew from Seattle to San Jose to record with me in person for the Mind Pump podcast, and since it went so well, I thought I'd air the discussion on my show too. If you're new to Mind Pump, I'd highly recommend you give it a listen. Sal, Justin and Adam record in a purpose-built studio and educate on all things health and fitness with an emphasis on strength, conditioning and critical thinking. In this episode, Sal asks Tommy some great questions on food quality versus quantity. I ask Adam about the Mind Pump avatar, and the transformation people can expect from their MAPS programs. Finally, we talk about our Elite Performance Program and the types of problems we solve for our athletes. We introduce our new 7-minute Elite Performance Analysis tool.

Kristian Manietta is a husband, dad, coach, coeliac, life athlete, entrepreneur and host of the Fat Black podcast. Over the past 11 years, Kristian has helped hundreds of triathletes achieve and even greatly surpass their goals using methods both traditional and unconventional… with the balance more skewed to unconventional. I wanted to get Kristian on to talk about his incredible journey from pro snowboarder to average triathlete to sub 9-hour IRONMAN finisher. Like me and many other of my guests, Kristian has suffered from a multitude of gut problems that he now successfully manages with diet and lifestyle. Here's the outline of this interview with Kristian Manietta: [00:00:06] Sign up for the Nourish Balance Thrive Highlights email series. [00:00:30] Action item to add to your routine: Be the first person to say hello. [00:02:41] Pro snowboarding. [00:03:54] Buying more snowboards at a shop that was offering trip to Whistler. [00:06:45] Squamish, British Columbia. [00:07:54] 11:27 → 8:57 IRONMAN time. [00:10:48] Friend who was a therapist who was integral in getting through ITB injury. [00:13:08] Grey zone training. [00:13:30] Coach: Chris McGovern. [00:13:45] Interview: Dr Phil Maffetone: Doctor, Coach, Author, Teacher. [00:14:06] Site: Triathlon World Summit. [00:18:25] Nose breathing. [00:19:34] Too many gadgets? [00:21:15] Scheduling volume. [00:23:15] Swimming is the weakness. [00:24:05] IRONMAN mass start. [00:25:12] Interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson. [00:30:04] Site: TrainingPeaks. [00:32:23] Nutrition strategies. [00:34:45] Coeliac diagnosis. [00:38:07] Villous Atrophy. [00:38:53] HLA genotype. [00:39:57] Italy. [00:40:36] The artist formerly known as Adrenal Fatigue. [00:40:46] MTHFR. [00:41:59] DOMS. [00:42:06] NBT People: Will Caterson interview. [00:43:55] Vegan. [00:45:02] 100k per week. [00:48:06] Liver, sardines & bone broth. [00:51:45] Using carbs in racing. [00:52:17] Phat Fibre MCT oil powder. [00:55:09] Finding the sweet spot. [00:56:42] Podcast: Fat Black. [00:58:40] Site: Trispecific. [00:58:54] Facebook community: Trispecific Cafe.

Three times XTERRA World Champion Lesley Paterson is the "little Scottish lassie who packs a mean punch." In this interview, Lesley talks briefly about her early triathlon days and later success in the offroad world. I wanted to get Lesley on for two reasons, first, because I knew she'd been working with Chris Kresser and the Taymount Clinic to resolve longstanding gut and Lyme issues. Secondly, I wanted Lesley to talk about her new book, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion. Lesley co-authored the book with her sports psychologist husband Simon Marshall, PhD and I'd highly recommend to anyone looking to get the most out of their brain to maximise endurance. Sorry about the swearing! My goal was not to offend. Honest. Here's the outline of this interview with Lesley Paterson: [00:00:00] PHAT FIBRE, Article: How to Use MCT Oil to Fuel an IRONMAN Triathlon, and, How Endurance Training Affects Carbohydrate Tolerance by Megan Roberts, MSc, and Tommy Wood MD, PhD. [00:00:24] Interview: Lauren Peterson, PhD. [00:00:35] YouTube: The Lesley Paterson Story by the Taymount Clinic. [00:01:12] Site: International Triathlon Unit, or ITU racing. [00:02:06] Site: XTERRA: Global Off-Road Triathlon and Trail Running Series. [00:03:57] Being out in nature. [00:04:14] Quote: "If it were easy, they'd call it IRONMAN" — Bob Babbitt. [00:07:27] Gut issues. [00:08:04] Antibiotics and Accutane. [00:09:29] Weight gain. [00:10:05] Lyme disease. [00:10:35] 6% bodyfat. [00:11:25] Site: Taymount Clinic. [00:11:48] Podcast: Chris Kresser interview with Glenn Taylor of the Taymount Clinic and an Update show. [00:13:00] Sign up for our Highlights series. [00:14:35] Ozone and IV therapy. [00:15:07] Interview: Dr David Minkoff. [00:16:06] The artist formerly known as Adrenal Fatigue. [00:16:26] Carbs. [00:17:01] SIBO. [00:18:10] The Taymount experience. [00:21:05] The gut brain connection. [00:23:25] Types of athlete at Braveheart Coaching. [00:25:01] Site: BMC bike racing team. [00:25:35] Professor Steve Peters. [00:26:33] TED Talk: Optimising the Performance of the Human Mind: Steve Peters at TEDxYouth@Manchester 2012. [00:28:06] Do you want to be having these feelings right now? If no, the chimp is in charge. [00:29:31] Alter ego. [00:32:46] Athlete identity issues. [00:40:30] Race: Sea Otter Classic. [00:42:48] Finding gratitude. [00:44:12] Being mindful during the race. [00:45:10] Negative thoughts. [00:46:26] Music. [00:48:25] Site: Braveheart Coaching.

After completing high school and college in just six years, Abel James graduated as a Senior Fellow with Honors at Dartmouth College with a concentration in Psychological and Brain Sciences. Despite some early successes in his life, in his early 20's, Abel James found himself facing failure. Financially stressed, over-trained, over-worked, 30 lbs overweight and suffering a devastating loss due to an apartment fire, his health came crashing down and he found himself at rock bottom. As a self-proclaimed "nerd", Abel hit the books hard and learned how to biohack himself back to health. Now, Abel is dedicated to helping others, who've faced the same challenges that he did, recover their health and fitness through his New York Times bestselling book, The Wild Diet, and his award-winning web series, Fat-Burning Man. He is also a multi-instrumentalist and serial entrepreneur. Abel lives with his wife Alyson and his yellow lab, Bailey, in the mountains of Wilder, TN. Here's the outline of this interview with Abel James: [00:01:14] Why do you do this work? [00:02:59] 30 lbs overweight and the stress of an apartment fire. [00:04:32] Honest Abe's tips. [00:05:37] Quote: "Keeping a hundred pounds off for five years, that's special." [00:07:04] The importance of being a performer. [00:08:13] Abel's YouTube channel, including his first videos. [00:09:00] Video version of this interview. [00:10:00] Book: The Wild Diet: Go Beyond Paleo to Burn Fat, Beat Cravings, and Drop 20 Pounds in 40 days by Abel James. [00:11:32] Weston A. Price Foundation. [00:14:16] Dr Jack Kruse & Jimmy Moore. [00:14:49] Hippy Parents, Preventing and Reversing Chronic Disease by Dr Tommy Wood at Icelandic Health Symposium 2017. [00:15:23] Dr Deborah Gordon. [00:16:26] A day of eating on The Wild Diet. [00:16:58] Mark Sisson. [00:17:36] Robb Wolf. [00:19:36] The use and abuse of marketing in health and fitness. [00:20:40] How do you do the diet on food stamps? [00:21:01] Instacart in Austin. [00:21:14] Abel's brother James lives on a farm in Upstate NY. [00:22:02] Working for food on local farms. [00:22:27] 50% of Americans live from paycheck to paycheck. [00:24:22] Social isolation. [00:26:53] The use of humour and authenticity. [00:28:56] Quote: "Make great content that you know is the best you can do at that moment." [00:29:23] Site: Wayback Machine. [00:31:00] First book: The Musical Brain by Abel James. [00:32:33] Hustling as a musician. [00:34:43] What do you think the world needs more of? [00:35:28] Book: Incorporating Herbal Medicine Into Clinical Practice by Angella Bascom, ARNP. [00:39:03] If you had to start again, what would you do? [00:40:02] Site: Quora. [00:42:27] The transition into TV. [00:44:22] ABC's "My Diet is Better Than Yours" show featuring The Wild Diet and Abel James. [00:46:00] Abel James doing sprints in a bacon suit on ABC's "My Diet is Better Than Yours" show. [00:47:33] The Annual Oxford vs Cambridge boat race. (Viking edition). [00:49:20] Membership Site: Fat Burning Tribe. [00:50:54] Paleo f(x). [00:51:31] Start a community. [00:52:59] Quote: "The hardest part is always right before the best part…" [00:54:43] Quote: "Take on the challenges that are really appealing to you." [00:55:07] Album: Swamp Thing by Abel James. [00:55:39] Site: Abel James: Author/Musician/Talk Show Host/Adventurer.

Sam Feltham has been in the health and fitness industry for over a decade. He started out as a party coordinator at a sports centre and worked his way up to study at the European Institute of Fitness and qualified as a Master Personal Trainer. After 5 years of running a fitness boot camp business and a successful podcast called Smash The Fat, Sam decided to move away from that business in order to fully focus on improving public health by setting up and directing the Public Health Collaboration. In the UK, 25% of adults are obese and type 2 diabetes has risen by 65% in 10 years, both cost the NHS £16 billion a year. The Public Health Collaboration is a charity dedicated to informing and implementing healthy decisions for better public health. The PHC seeks to avert the crisis by informing healthcare professionals and the public with evidence-based reports and implementing initiatives. Here's the outline of this interview with Sam Feltham: [00:00:00] Article: The Tea That Mimics the Effects of Exercise. TL;DR hormetea.com [00:00:14] Presentation: Low Carb Breckenridge 2017: Creating Change in Public Health by Sam Feltham. [00:02:57] The European Institute of Fitness. [00:04:14] Book: Why We Get Fat: And What to Do About It by Gary Taubes. [00:04:29] Blogs: Mark Sisson and Robb Wolf. [00:05:01] Smash The Fat Podcast and YouTube channel. [00:05:59] Public Health Collaboration Crowdfunding. [00:06:28] Report: Healthy Eating Guidelines & Weight Loss Advice For The United Kingdom. [00:06:38] Public Health England's response to Public Health Collaboration's report: Eat Fat, Cut the Carbs and Avoid Snacking To Reverse Obesity and Type 2 Diabetes. [00:07:26] Obesity in the UK is at 25% and has been steadily increasing. [00:07:51] In the UK, 6% of the population has type 2 diabetes and 35% have pre-diabetes costing the UK $10 billion annually. [00:09:17] Sam's overfeeding experiment. [00:11:09] Harris-Benedict Equation. [00:14:33] Sleep apnoea and asthma. [00:15:58] Bloodwork and BOD POD. [00:17:18] Different types of fat deposition: subcutaneous vs visceral. [00:19:16] Vegan arm of the experiment. [00:22:09] Type 1 Diabetes. [00:26:02] The 57 randomised controlled trials on the Public Health Collaboration website. [00:27:44] Interview: Professor Richard Feinman. [00:32:36] NHS spends $3 billion looking after smokers while the tax is $7 billion. [00:34:42] Healthy Eating Guidelines mp3 and PDF. [00:37:07] Real Food Lifestyle. [00:38:38] Real Food Lifestyle for Weight Loss. [00:40:24] Report: Eat Fat, Cut the Carbs and Avoid Snacking to Reverse Obesity and Type 2 Diabetes. [00:41:22] Website: Public Health Collaboration. [00:42:32] PHC's Advisory Board members include Dr Aseem Malhotra, Dr Tamsin Lewis, Dr Rangan Chatterjee, Dr David Unwin and others. [00:43:21] Presentation: Low Carb Breckenridge 2017: The Glycaemic Index: Helping Patients in Primary Care with T2D by Dr David Unwin. [00:44:43] Public Health Collaboration Annual Conference 2017. [00:45:08] Real Food Lifestyle General Practitioner map.

As Scientific Director at Nourish Balance Thrive, Megan is a research scientist who helps keep the program state of the art. She received her BS in Exercise Biology and MSc in Nutritional Biology at UC Davis where her research focused on the effects of low carbohydrate and ketogenic diets on longevity and healthspan in mice. In her free time Megan enjoys reading, long walks in the sunshine, weight lifting, martial arts, and hiking in the Colorado mountains. You could listen to this interview to learn: How Megan recovered her gut health. The best diet to gain lean mass (for the underweight). About allostatic load. Here's the outline of this interview with Megan Roberts: [00:01:14] IHH-UCSF Symposium on Functional Medicine and the Paleo Approach. [00:01:30] Presentations: Robb Wolf, Dr Stephan Guyenet, Dr Justin Sonnenburg. [00:02:55] The road to medical school. [00:03:14] Blog post: Why Your Ketogenic Diet Isn't Working Part One: Underfueling and Overtraining. [00:04:34] Integrating all the information. [00:04:59] Dr Ron Rosedale, Dr Dominic D'Agostino. [00:06:43] Allostatic load aka, "the stress bucket". [00:07:40] Gluten and dairy sensitivities. [00:08:01] Presentation: Dr Tommy Wood at Icelandic Health Symposium. [00:08:39] White blood cell counts and getting sick. [00:10:03] Book: Why Zebras Don't Get Ulcers by Dr Robert Sapolsky. [00:12:33] Favouring micronutrients over macronutrients. [00:14:05] Learning to be mindful. [00:14:51] Interview: How to Think Yourself Younger, Healthier, Faster with Dr Ellen Langer. [00:15:52] Presentation: The Way to the Man's Heart Is Through the Stomach, Dr Tommy Wood. [00:16:16] Blog post: How to Prevent Weight Loss (or Gain Muscle) on a Therapeutic Ketogenic Diet. [00:16:52] Sumo wrestlers. [00:17:12] Interview: Keto Summit with Dr Chris Masterjohn. [00:18:22] Interview: How to Achieve High Intensity Health with Mike Mutzel. [00:19:07] Interview: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh. [00:20:46] Headspace. [00:23:59] Critical thinking and seeing shades of grey. [00:25:05] Timing carb intake. [00:26:34] Adapting to altitude in Colorado. [00:28:01] Will the ketogenic diet extend longevity? [00:28:25] The limitations of rodent studies. [00:29:30] Gender differences for the ketogenic diet. [00:29:59] Blog Post: The IRONMAN Guide to Ketosis. [00:32:50] Ben Greenfield's experience on a ketogenic diet. [00:33:06] Dr Mark Cucuzzella, Zach Bitter. [00:34:56] Interview: How to Use Biomedical Testing for IRONMAN Performance with Bob McRae. [00:35:10] Blog post: How to Use MCT Oil to Fuel an IRONMAN Triathlon, and, How Endurance Training Affects Carbohydrate Tolerance. [00:36:12] PHAT FIBRE v2. [00:37:39] Blog post: Why Your Ketogenic Diet Isn't Working Part One: Underfueling and Overtraining.

Find your path to a migraine-free life in the "Ultimate Guide" by headache expert, best-selling author, and longtime migraine sufferer, Dr Joshua Turknett, MD. After receiving his Bachelor's Degree in Neuroscience from Wesleyan University and his Medical Degree from Emory University, he went on to neurology residency training for four years at Shands Hospital at the University of Florida. Josh has been practicing neurology in the Atlanta, Georgia area since 2005. As a migraine sufferer, Josh takes great satisfaction in helping fellow migraineurs take control of their headaches. Josh has a special interest in the role of nutrition and lifestyle in neurological illness. He blogs on these subjects and more and has also authored a best-selling book called The Migraine Miracle. Outside of his professional life, Josh enjoys playing a wide range of sports and string instruments with a special fondness for both tennis and the 5-string banjo. His love for the 5-string banjo has developed into several notable endeavours including an album of banjo music for children, and an online learning company called Brainjo, where he teaches people how to play the banjo and create a musical brain by hacking the science of neuroplasticity. Some of my favourite Josh quotes: "Seduced by our powers of reductionism" "Just play the game!" Here's the outline of this interview with Josh Turknett, MD: [00:00:15] Ancestral Health Symposium 2014 talk - Migraine as the Hypothalamic Distress Signal. [00:00:54] Josh's migraine story. [00:03:00] Book: The Migraine Miracle. [00:03:29] Migraine symptoms. [00:06:15] Warning signs: prodrome. [00:06:55] Aura phenomenon. [00:07:53] 1 in 5 women and 1 in 10 men suffer from migraines. [00:09:00] Standard of care - drugs. [00:10:37] Triptans. [00:12:12] Causes of migraines. [00:13:06] Distress signal of an overwhelmed hypothalamus. [00:14:52] Sleep and circadian rhythms. [00:15:03] Metabolic flexibility. [00:17:00] Reactive hypoglycaemia. [00:17:48] The migraine threshold chart. [00:18:30] Inflammation. [00:20:54] Obesity and migraines. [00:23:15] Physicians for Ancestral Health 2017 talk - "How to Win at Angry Birds: Moving Towards a More Efficient Practice Model" Josh Turknett, MD. [00:25:03] "Seduced by our powers of reductionism" -- Josh Turknett, MD [00:30:15] The best diet for migraineurs. [00:31:50] Ketogenic diets. [00:32:24] Oliveira, Marcela de Almeida Rabello, et al. "Effects of short-term and long-term treatment with medium-and long-chain triglycerides ketogenic diet on cortical spreading depression in young rats." Neuroscience letters 434.1 (2008): 66-70. [00:34:02] The Three Pillars: Eliminate Rebound, Eliminate Mismatch, Establish Metabolic Flexibility. [00:36:08] Gut symptoms: blog post. [00:36:53] eBook: The Ultimate Guide. [00:37:52] Support group: Facebook group and meal plans Primal Provisions. [00:38:32] Support group: Migrai-Neverland. [00:39:08] The wall of inspiration. [00:40:23] Teaching the banjo: Brainjo. [00:41:45] Gourd banjo. Also see, Why the Banjo is Best.

Jonathan Levi is an experienced entrepreneur and angel investor from Silicon Valley. After successfully selling his Inc 5,000 rated startup in April of 2011, Jonathan enlisted the help of speed-reading expert and university professor Anna Goldentouch, who tutored him in speed-reading, advanced memorization, and more. He saw incredible results while earning his MBA from INSEAD, and later went on to teach a best-selling online course on the subject. With this unique skill, Jonathan has become a proficient life hacker, optimising and "hacking" such processes as travel, sleep, language learning, and fitness. I recently had the privilege of featuring as a guest on Jonathan's Becoming Superhuman podcast where we talk about an engineering approaching to creating health versus the medical approach for episodic illness. You could listen to this podcast to find out why and how to become a better learner. After all, "learning is the only skill that matters."--Jonathan Levi. Here's the outline of this interview with Jonathan Levi: [00:00:35] Becoming Superhuman podcast. [00:00:44] Podcast with Robb Wolf. [00:01:24] Problems learning in an academic setting. [00:01:55] ADD. [00:02:34] Unhappy adolescence. [00:02:49] Methylphenidate hydrochloride (Ritalin). [00:03:51] MBA program. [00:04:46] Professor Anna and Dr Lev Goldentouch. [00:06:15] Ted Talk: What If Schools Taught Us How To Learn? [00:07:12] Humans have a heavy preference for visual learning. [00:07:32] Newtonian physics. [00:09:10] Dr Ben Lynch, ND. [00:09:25] Organic acids testing, dopamine and tyrosine. [00:10:11] Learning is the only skill that matters. [00:10:26] Book: Becoming a Supple Leopard by Kelly Starrett. [00:10:42] Book: The Game by Neil Strauss. [00:11:12] Keto for brain health, fasting. [00:11:42] Magnesium deficiency. [00:12:09] Movement & exercise, norepinephrine. [00:13:19] Machine learning. [00:14:08] Book: Surely You're Joking, Mr Feynman! [00:14:56] Harry Lorayne. [00:15:07] Steve Jobs. [00:16:18] Debating. [00:19:18] Udemy. [00:22:31] Book: Moonwalking with Einstein by Joshua Foer. [00:25:37] Method of loci. [00:26:04] Neurons & synapses. [00:27:20] Hippocampus. [00:28:59] 5-HT4 serotonin receptor. [00:30:00] Book: The Adventures of Tom Sawyer by Mark Twain. [00:30:32] Ron White memory champion. [00:31:34] Anki flashcard software. [00:33:16] PageRank. [00:34:02] Clarke, Robert, et al. "Effects of homocysteine lowering with B vitamins on cognitive aging: meta-analysis of 11 trials with cognitive data on 22,000 individuals." The American journal of clinical nutrition 100.2 (2014): 657-666. [00:34:24] Spritzlet. [00:35:25] Evelyn Wood speed reading technique. [00:35:52] Pre-reading. [00:37:08] "Give me six hours to chop down a tree and I will spend the first four sharpening the axe."--Abraham Lincoln. [00:38:39] The visual abstract. [00:40:27] Caring about the thing that you're trying to remember. [00:40:50] AcroYoga. [00:43:21] Malcolm Knowles. [00:43:58] Book: The China Study by T. Colin Campbell and Denise Minger rebuttal. [00:46:17] Become a SuperHuman: Naturally & Safely Boost Testosterone. [00:47:12] jle.vi/drugs [00:47:37] Sam Harris. [00:47:50] jle.vi/kombucha [00:48:13] Book: Stealing Fire by Steven Kotler. [00:49:39] Funktion-One sound system. [00:50:55] Meditation. [00:51:54] Modulating cortisol response. [00:53:17] becomeasuperlearner.com [00:53:42] becomingasuperhuman.com [00:54:49] Wim Hof. [00:55:38] Dr Bryan Walsh, ND.