Nourish Balance Thrive

No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease– yet two-thirds of Americans do precisely that. In his book The Hungry Brain, Stephan J. Guyenet, PhD argues that the problem is not necessarily a lack of willpower or an incorrect understanding of what to eat. Rather, our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don't care about how you look in a bathing suit next summer. After earning a BS in biochemistry at the University of Virginia, Stephan pursued a PhD in neuroscience at the University of Washington, then continued doing research as a postdoctoral fellow. He spent a total of 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of eating behaviour and obesity. His publications in scientific journals have been cited over 1,400 times by his peers. Here's the outline of this interview with Stephan Guyenet: [00:01:01] Bland Food Cookbook. [00:01:57] Book: Wired to Eat, Book: The Case Against Sugar. [00:03:30] Neuroregulation of appetite. [00:05:04] How the brain makes decisions. [00:07:30] The Hungry Brain is for everyone. [00:09:51] How complete is the book? [00:11:31] Is it compatible with Taubes's work? [00:14:38] Book: The Potato Hack. [00:15:40] Washington Potato Commission Leader Goes On All-Potato Diet. [00:15:56] Spud Fit guy. [00:16:40] Podcast with Ellen Langer: How to Think Yourself Younger, Healthier, and Faster. [00:17:06] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:19:24] Leptin, CCK, GLP-1. [00:20:08] Bariatric surgery, [00:22:36] Food preferences originate in the brain. [00:24:47] Glucose homoeostasis. [00:26:22] Steven, Sarah, et al. "Very low-calorie diet and 6 months of weight stability in type 2 diabetes: pathophysiological changes in responders and nonresponders." Diabetes Care 39.5 (2016): 808-815. [00:27:30] Dopamine: the learning chemical. [00:27:45] David Silver's Reinforcement Learning course. [00:33:20] Robert Sapolsky Dopamine Jackpot video. [00:34:07] Nose poking (optogenetics) experiment. [00:34:48] Light-activated ion channels. [00:38:08] Drug addiction [00:39:18] Book: The Distracted Mind: Ancient Brains in a High-Tech World. [00:41:50] Prescription for athletes looking to improve their body composition. [00:42:37] Effort barriers. [00:44:08] Satiety is generated by the brain based on what's going on in the GI tract. [00:45:51] Water, fibre, and protein create satiety. [00:46:13] Palatability. [00:48:28] First interview: Leptin and Hyperpalatable Foods with Stephan Guyenet. [00:49:09] Theobromine. [00:51:22] Book: The Hungry Brain. [00:51:27] stephanguyenet.com and wholehealthsource.org.

Nick J. Ashill is a British Professor of Marketing at the American University of Sharjah. Nick is a former international hockey player now turned ultra endurance athlete, having competed in the Marathon des Sables, London to Brighton and the Comrades in South Africa. At the time of writing, Nick is running 5,400 km across Transcontinental America from west to east and in doing so raise awareness and funds for the Pulmonary Fibrosis Trust. You could listen to this podcast to find out about how Nick transitioned from a high-carb to high-fat diet to quicken recovery and reduce inflammation. Nick also talks about his training, hydration and supplementation strategy. Follow Nick on his adventure over at www.nickrunsamerica.com Here's the outline of this interview with Nick Ashill: [00:00:49] Rugby: New Zealand vs Wales. [00:01:03] Pulmonary Fibrosis Trust. [00:02:32] Marathon des Sables. [00:03:51] London 2 Brighton Challenge. [00:04:02] Comrades Marathon. [00:05:29] Transitioning from a high-carb to a high-fat diet. [00:07:24] Weight loss on keto. [00:08:04] Improved recovery. [00:08:59] The training plan. [00:10:32] 350 km per week! [00:11:22] The record is 43 days. [00:12:30] 50 km per day during the trans-America attempt. [00:13:35] What might go wrong? [00:14:30] Physical security on Route 66. [00:16:17] Hydration plan. [00:16:42] FITNESSFUEL. [00:17:52] The dangers of overhydration. See my podcast with Prof. Tim Noakes. [00:18:43] Coconut oil, avocado, chicken, fish, broccoli. [00:19:27] Sweet potato and butter. [00:20:16] PharmaNAC, EnteroMend and probiotics. [00:21:33] Magnesium, Zinc. [00:22:11] Cramping is gone! [00:23:23] nickrunsamerica.com [00:23:32] You can follow Nick on Facebook, Twitter, and Instagram. [00:23:55] Filming.

In this dense and technical episode with Dr Tommy Wood, we introduce Hormetea! Why Hormetea? We love polyphenols - those magical compounds from plant foods that lend them their bright colours and multiple health benefits. The greens and yellows in tea, the deep orange of turmeric, and purples of berries. Many of these compounds provide some of their benefits by activating the metabolic machinery associated with fasting and autophagy - a process known as hormesis. To get all these great compounds in one place, we went into the kitchen and cooked up a tea - Hormetea. In one serving, you'll find the best-researched plant polyphenols in doses that have been clinically-proven to reduce inflammation and improve metabolic health, with a touch of pepper to increase bioavailability. We're sure you're going to love it! We will send the first 100 people that leave us a 5-star review on iTunes (video instructions) a 50g sample of Hormetea. Please send your US shipping address to [email protected] About the Hormetea ingredients: Polyphenols Seem to be synergistic (i.e. EGCG inhibits the enzymes that metabolise quercetin) Anthocyanins (and quercetin) from bilberry Improves glucose tolerance in obese patients (when given with prebiotics) Improves disease score in UC (including reduced calprotectin) Reduces oxidative DNA damage Improves vascular function Improves gait speed and agility in the elderly Reduce insulin and glucose responses to carbs Inhibits MMPs (MS) Matcha - green tea catechins May help reduce fat mass (but requires synergism with caffeine, and may be better in caffeine naive) Improves insulin sensitivity Improves cognitive function in those with cognitive decline (with L-theanine) Reduces carbohydrate absorption (like anthocyanins) Grape seed extract Improves blood pressure and inflammation and glycaemic control in IR Reduces oxLDL Turmeric 1-5% curcumin Increase bioavailability with pepper Likely to not reach high systemic levels - use Meriva BUT 1-2g of turmeric can reduce CRP Improved working memory when given with carb load Rest is good for the gut Indigestion Increased intestinal ALP and reduced permeability? Broccoli seeds Highest content of sulforaphane Activated by heat (~160F) Lots of epidemiological studies on cruciferous veggies and cancer and all-cause mortality (another) But make sure you're iodine-replete! Activates Nrf2 and antioxidant defence BrSp extracts are neuroprotective in rats Improves insulin resistance in T2DM Improved behaviour in ASD Improves 8-OHdG, GGT, and ALT in those with fatty liver Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this podcast with Tommy Wood, MD, PhD: [00:00:29] Icelandic Health Symposium. Tommy's talk from last year's event. [00:02:25] This year's event is called Who Wants to Live Forever. [00:02:41] Maryanne DeMasi was last year's host, this year it's Tommy! [00:02:55] Speakers: Ben Greenfield, Dr Bryan Walsh, Diana Rogers, Dr Dominic D'Agostino, Dr Doug McGuff, Dr Rangan Chatterjee, Dr Satchidananda Panda. [00:03:49] Speaker dinner. [00:03:58] Practitioner workshop. [00:04:59] Mountain biking in Iceland. [00:05:18] PHAT FIBRE, Wood, Thomas R., and Christopher Kelly. "Insulin, glucose and beta-hydroxybutyrate responses to a medium-chain triglyceride-based sports supplement: A pilot study." Journal of Insulin Resistance 2.1 (2017): 9. [00:06:46] PFv2 is more ketogenic (C8 oil). [00:07:01] Some glucose is required even in low-carb athletes. [00:07:37] Professor Kieran Clarke. [00:09:06] Testing nutritional supplements. [00:10:10] Professor Elizabeth Nance. [00:10:48] Hormetea. [00:11:14] Hormesis. [00:11:32] Plant polyphenols. [00:12:03] Rhonda Patrick, PhD. [00:13:28] Anthocyanins. [00:13:53] Root causes of MS talk. [00:16:02] Berries at the farmer's market. [00:16:53] Frozen berries can be found online. [00:17:19] Matcha green tea. [00:18:52] Grapeseed extract (not grapefruit seed extract). [00:20:38] Turmeric. [00:21:33] Meriva. [00:22:33] Broccoli sprouts. [00:24:03] Morning smoothie. [00:24:14] NRf2. [00:26:18] Hormesis in the metabolically deranged. [00:27:09] 8-hydroxy-2' -deoxyguanosine (8-OHdG). [00:28:12] Hormetea preparation instructions. [00:29:27] Video instructions for review. [00:31:57] Organic acids test (OAT). [00:32:24] Podcast: Bill Shaw, PhD. [00:33:35] Tommy's results: before and after. [00:33:46] Qualia (we have no financial affiliation). [00:35:21] PhD defence. [00:36:07] Acute stimulation then a come down. [00:38:23] MOA dopamine. [00:40:05] Professor Robert Sapolsky dopamine video. [00:42:05] Noradrenaline (because there ain't no receptor fo

Peter H Backx, PhD is a senior scientist at Toronto General Hospital Research Institute and also at York University. Dr Backx is a recognised expert in cardiac mechanics, heart failure and arrhythmias. His research focuses on the role of ion transport, ion channels and myocardial signalling in the initiation and progression of heart disease with a particular interest in atrial fibrillation. He holds a patent on tissue-specific drug delivery and has published over 190 peer-reviewed articles, many in the top tier journals like Cell, Nature, Nature Medicine, Journal of Clinical Investigation and Circulation Research. His work has been cited over 12,900 times, with over 5600 in the last 5 years. Dr Backx has delivered over 150 distinguished invited lectures at the national and international level. You could listen to this podcast to learn more about the causes of arrhythmias in endurance athletes. Special thanks to Mark Featherman for the introduction to Dr Backx and also some excellent questions. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you'll enjoy! Here's the outline with Peter H Backx, PhD: [00:00:06] Book: The Haywire Heart: How too much exercise can kill you, and what you can do to protect your heart. [00:00:21] PHAT FIBRE MCT oil powder. [00:01:27] Toronto General Hospital Research Institute (TGHRI). [00:01:50] Atrial arrhythmias. [00:03:23] The electrical system of the heart. [00:04:04] SA node. [00:07:30] Main symptoms: fatigue, dizziness. [00:09:02] Peter is trained as a cardiac electrophysiologist. [00:09:18] Sudden cardiac death. [00:09:43] Ventricular tachycardia. [00:10:23] The dangers of afib. [00:11:03] Paroxysmal (acute) afib. [00:12:07] Tommy and Mark Cucuzzella podcast: greatest risk endurance athletes doing more than an hour per day for 20 years. [00:13:01] Biggest risk factor is ageing. [00:13:36] CVD risk factors are also predictive of afib. [00:14:39] Is there a threshold? [00:15:25] Athletes may be at great risk for vfib. [00:17:30] Genetic predisposition. [00:18:33] Exosome (genetic) testing. [00:19:15] Ion channels. [00:20:17] Ablation. [00:22:24] Mark Featherman, you rock! [00:22:55] If you continue doing the same thing, will you develop another arrhythmia? [00:24:44] Finding the sweet spot of exercise. [00:25:36] Exercise intensity. [00:26:20] Polarised training. See 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. [00:27:00] Rodent studies. [00:28:18] Only the mice running on weighted wheels developed pathological changes. [00:32:13] Chronic inflammation. [00:32:41] Rheumatoid arthritis. [00:34:05] TNF-a is a mechanosensor. [00:34:58] TNF-a inhibitors. [00:35:51] Etanercept. [00:36:09] XPro®1595. [00:37:02] Blood testing for TNF-a. [00:37:41] Kroetsch, Jeffrey T., et al. "Constitutive smooth muscle tumour necrosis factor regulates microvascular myogenic responsiveness and systemic blood pressure." Nature Communications 8 (2017). [00:39:01] Sebastian Bolz, PhD. See Hui, Sonya, et al. "Sphingosine-1-phosphate signaling regulates myogenic responsiveness in human resistance arteries." PloS one 10.9 (2015): e0138142. [00:41:11] The atria as an endocrine organ, see atrial natriuretic factor. [00:42:36] Stretching the atria. [00:42:46] Alcohol. [00:43:54] Increased parasympathetic activity. [00:45:43] Low-dose alcohol is a stimulant, at higher doses, it's a depressant. [00:47:31] Caffeine. [00:50:12] Acid reflux. [00:50:37] Vagus nerve. [00:51:54] A hiatal hernia. [00:52:37] Proton pump inhibitors and dementia. [00:53:21] The 2016 Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his discoveries of mechanisms for autophagy. [00:53:54] Lysosomes. [00:55:03] The vulnerability period increases the chances of a "false start". [00:58:18] Vagus nerve releases acetylcholine. [01:00:34] Are ablation procedures overperformed? [01:01:14] Stroke. [01:03:16] Increased back pressure "volume overload" models. [01:05:03] Heart & Stroke/Richard Lewar Centre of Excellence. [01:05:39] York University, Canada. [01:05:56] MRI on cyclists. [01:06:39] PubMed author search for Peter H. Backx. [01:07:34] Developing methods for producing atrial cardiomyocytes from stem cells.

In this episode, Dr Tommy Wood turns the mic on one of our favourite podcast hosts, Mike Mutzel. Mike has a B.S. in Biology and M.S. in Clinical Nutrition and is a graduate of the Institute for Functional Medicine. He is an independent consultant for one of the world's leading professional nutrition companies (XYMOGEN) and the host of the High Intensity Health show. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you'll enjoy! Here's the outline of this interview with Mike Mutzel: [00:00:26] High Intensity Health. [00:00:37] Book: Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. [00:01:07] Health history. [00:01:59] Biotics Research. [00:02:36] University of Colorado medical school. [00:03:27] XYMOGEN supplements. [00:08:13] Finding a practitioner. [00:09:48] Incretins. [00:10:13] Bariatric surgery. [00:11:05] GLP-1, GLP-2, GIP-1, PYY. [00:11:57] L-cells. [00:13:08] Metformin. [00:13:25] Berberine. [00:13:30] Whey protein. [00:13:42] Dietary fat and CCK. [00:13:52] Polyphenols. [00:14:42] Chew your food. [00:15:58] Unprocessed food. [00:17:30] Mike's home environment. [00:19:25] Chickens and dogs. [00:20:30] Podcast: Social isolation Bryan Walsh, ND. [00:20:40] Tommy's IHS talk. [00:23:13] Managing your spouse [00:25:35] Men who get married live longer but women don't. [00:26:27] Circadian biology. [00:26:38] Alessandro Ferretti. [00:27:13] HRV. [00:28:35] Ketogenic diet mood changes. [00:30:21] Angela Poff in Dominic D'Agostino's lab. [00:33:03] Spreading the word. [00:33:27] PHAT FIBRE. [00:34:43] Eating junk food on a plane. [00:35:58] Mark Hyman, MD. [00:36:37] Time restricted feeding. [00:38:37] Raymond Edmunds of Optimal Ketogenic Living. [00:39:55] Jason Fung, MD. [00:41:31] Maintaining strength. [00:41:51] Ron Rosedale, MD. [00:42:57] Morning routine. [00:45:26] Traveling. [00:46:37] Stuck in a elevator with a politician. [00:48:11] Modern agriculture and community gardening. [00:49:08] Detroit grocery stores. [00:50:19] Mouth taping. [00:50:54] High Intensity Health on YouTube, Facebook, Instagram.

Tawnee Prazak, MS, CSCS, is a triathlete and triathlon coach living in Laguna Beach, California. She's been involved in the endurance world for nearly a decade and is considered one of today's leading experts in the field of endurance training, racing, strength training, nutrition and wellness. When I first started listening to Tawnee's Endurance Planet podcast, I was utterly addicted to carbohydrate, unable to go more than 40 minutes on the bike without sucking down 30g of sugar in the form of a maltodextrin gel. Week by week her fat-adaptation message sank in, and with some help of UCAN Superstarch training wheels, I was able to dig myself out of that hole. You should listen to this interview to learn how Tawnee overcame an eating disorder and restored her hormone health; all while continue to enjoy endurance sports. Check out Life Post Collective, Tawnee's inner-circle community and holistic wellness hub that focuses on taking your health, fitness and nutrition to the next level. People can get access to Tawnee, all her coaching resources, recipes, webinars, like-minded members, and more. Use code "lpc4me" to get your first month free, after that it's just $10/mo. Contact Tawnee for coaching or consults at coachtawnee.com Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Tawnee Prazak: [00:00:22] Endurance Planet podcast. [00:02:47] The Paleo Mom. [00:03:55] Tawnee's approach to triathlon in 2007. [00:06:11] The peak before the crash. [00:07:37] Anorexia. [00:08:58] Using training as an excuse for disordered eating. [00:09:49] LCHF. [00:11:01] Specialising in not specialising; Low-carb Breckenridge. [00:13:33] The anorexia diagnosis. [00:16:14] Amenorrhoea. [00:17:04] Oral birth control. [00:18:35] Bone density. [00:20:14] Cognitive decline and CVD risk; see Ann Hathaway podcast below. [00:20:54] The female triad: low energy availability, amenorrhoea, decreased bone density. [00:21:08] "Relative Energy Deficiency in Sport" (RED-S). [00:22:06] Fertility. [00:23:00] Podcast: Ann Hathaway, MD. [00:23:52] Root causes of the triad. [00:24:09] Stress (of all types). [00:25:49] Learning to say no. [00:26:53] Productivity . [00:27:39] Over-exercising. [00:27:59] Too low-carb. [00:28:44] Book: No Period. Now What?: A Guide to Regaining Your Cycles and Improving Your Fertility by Nicola J Rinaldi, PhD. [00:30:05] Teasing apart the effect of low-carb. [00:31:00] Gender differences. [00:31:33] Book: Deep Nutrition: Why Your Genes Need Traditional Food by Cate Shanahan, MD [00:32:55] Cycling carb intake. [00:33:34] Rapid weight loss, [00:33:54] Trauma , [00:35:27] Compatability of fat-adaptation and hormonal health. [00:37:01] Cat skiing. [00:39:40] Tawnee's sweet spot is 90-120g CHO per day. [00:42:27] UCAN Superstarch, and a honey solution. [00:44:49] Energy availability formula: 30 kCal per kg of lean body mass, see Reed, Jennifer L., et al. "Energy availability discriminates clinical menstrual status in exercising women." Journal of the International Society of Sports Nutrition 12.1 (2015): 11. [00:45:46] Gut health. [00:48:09] Testing. [00:48:33] Greg White. [00:50:27] Training plans vs healing protocols. [00:52:51] Endurance vs strength athlete differences. [00:53:04] Outside Magazine article on health benefits of a thru-hike/backpacking. [00:53:55] Stand-up paddle boarding. [00:56:18] Ocean swimming in Santa Cruz. [00:57:05] Getting a dog. [01:00:12] Podcast: Lauren Petersen, PhD. [01:00:28] Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." Elife 2 (2013): e00458. [01:01:19] Coaching with Tawnee [01:02:04] Life Post Collective. [01:03:41] Brie Wieselman, LAc.

Deborah Gordon, MD is a doctor practicing in Ashland, Oregon. Her focus is real food and an active lifestyle which she integrates with gentle and targeted medicine. You should listen to this interview to learn about the common problems that Dr Gordon encounters in her practice and the treatments getting the best results. We talk about the gut microbiota and gut health in general and the potential link to autoimmunity in its various guises. I was particularly interested in learning of a potential autoimmune connection with atrial fibrillation (afib). Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you'll enjoy! Here's the outline with this interview with Deborah Gordon, MD: [00:00:06] Sign up for our highlights email. [00:02:31] Physicians for Ancestral Health. [00:04:17] Dean Ornish. [00:04:28] Weston A. Price Foundation, Gary Taubes. [00:05:49] Pantheism. [00:08:58] Midwifery. [00:11:25] Acceptance from other doctors. [00:16:55] That Mitchell and Webb Look: Homeopathic A&E. [00:18:03] Dr Mark Cucuzzella jokingly sent us this infographic. Do the opposite and you'll get great results! [00:19:09] Podcast: Prof Tim Noakes. [00:19:31] Autoimmunity in postmenopausal women. [00:20:00] Hashimoto's thyroiditis. [00:20:06] Coeliac and Sjögren's. [00:20:19] Crohn's and Ulcerative colitis. [00:22:51] Atrial fibrillation (Afib). [00:23:07] Anticardiolipin antibody panel. [00:24:07] The triad: genetics, stressor, leaky gut. [00:25:41] Gluten and zonulin signalling. [00:26:25] Exercise-induced leaky gut. [00:31:16] Hs-CRP. [00:33:22] Tools to relax: Brain Wave app. [00:33:41] Dale Bredesen, MD. [00:34:00] HeartMath, massage. [00:34:34] Genova Diagnostic nutrition evaluation panel (NutrEval). [00:34:56] Vitamin A. [00:35:13] US Wellness Meats. [00:35:58] Chicken Liver mousse recipe on Dr Gordon's website. [00:36:28] Denise Minger BCMO1 gene. [00:36:58] B1 and B2 deficiency. [00:37:32] We like the Multi-Vitamin Elite, Dr Gordon prefers the copper-free variants. [00:38:56] Serum copper and zinc. [00:39:40] Podcast: Anne Hathaway, MD. [00:40:04] Chris Masterjohn's antioxidant masterclass. [00:40:55] 8-OHdG. [00:41:42] ClevelandHeartLab, Inc. [00:43:10] APOE. Podcast: Dawn Kernagis, PhD. [00:43:31] Podcast: Bryan Walsh. [00:44:18] Bilirubin, GGT, uric acid. [00:45:07] Fatty liver index. [00:47:09] Paleo f(x). [00:48:07] Doctor's Data. [00:48:55] Lacto and bifido. [00:49:21] Podcast: Dr Michael Ruscio. [00:49:53] Gut microbiome diversity. [00:51:52] Fermented foods. [00:52:50] Podcast: Lauren Petersen, PhD. [00:53:56] Low-carb Breckenridge talk on fibre was not online at the time of writing. [00:54:37] Bill Lagakos: Animal Fibre. [00:55:03] Dr Gordon's practice is closed except for patients interested in the Bredesen Protocol. [00:55:34] Her Physicians for Ancestral Health talk was not online at the time of writing.

Tony Federico is a shining example of how to make a career out of the paleo diet and lifestyle. After a personal training client suggested the diet, Tony never looked back, going on to write for Paleo Magazine and hosting the podcast of the same name. He recently made the decision to move on to VP of marketing at Natural Force; a supplement company committed to making products using only the purest, highest quality, all-natural and organic ingredients. You should listen to this interview for inspiration, business and career advice. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you'll enjoy! Here's the outline of this interview with Tony Federico: [00:00:08] Exercise in a pill? Perhaps not. Sign up for our highlights email for the references. [00:01:57] Paleo Magazine Radio podcast. [00:02:11] Tony is now VP of marketing at Natural Force. [00:04:22] Exercise science in college. [00:06:07] Psychology degree and personal training certification. [00:07:50] Crossfit and Paleo. [00:08:02] Dr Loren Cordain. [00:09:09] 90-day Paleo challenge on livecaveman.com. [00:09:50] Mark Sisson interview. [00:11:23] Many iterations of Paleo. [00:12:49] Mark's Daily Apple and Primal. [00:13:15] Carbohydrate curve. [00:13:25] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:14:24] Blood lipids. [00:16:14] Metabolic flexibility. [00:18:14] Food restrictions as symptom control. [00:19:30] Ex-smoker syndrome. [00:20:42] The Paleo industry has caught up. [00:21:20] Paleo Protein and certification. [00:22:11] Robb Wolf and Art De Vany, PhD. [00:22:24] Paul Jaminet, PhD. [00:22:51] Paleo f(x) and AHS. [00:23:39] Bulletproof Coffee. [00:26:29] Primal Kitchen – Avocado Oil Mayo. [00:27:15] Wild Planet sardines. [00:27:43] Costco coconut oil. [00:28:28] General Mills Epic Bar. [00:30:09] Hunting. [00:31:32] Cooking. [00:31:40] Blue Apron. [00:35:12] Coaching and information products, e.g. summits. [00:35:52] Physicians for Ancestral Health. [00:36:12] Dr Dan Kalish. [00:36:20] Paleo Magazine interview. [00:37:16] Chris Kresser. [00:38:08] Squatty Potty. [00:38:31] f.lux. [00:39:08] Nightshift on iOS. [00:40:58] Unhelpful: "That's not Paleo!" [00:44:12] Stay mindful. [00:45:01] Groupthink. [00:45:29] Natural Force pre-workout raw tea. [00:46:41] Founders of Natural Force (Joe & Justin). [00:49:18] Recovery Nectar. [00:52:40] @tonyfedfitness on Instagram, FB & Twitter.

Dr Mark Cucuzzella, MD, is Professor of medicine at West Virginia University medical school, Fellow of the American Academy of Family Physicians (AAFP), family physician for over 20 years, Lt Col in the US Air Force Reserves, and an avid runner and running coach. In this episode, Dr Tommy Wood, MD, PhD and Dr Cucuzzella discuss optimal nutrition, running efficiency, fat-adaptation, atrial fibrillation and more. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Dr Mark Cucuzzella, MD: [00:00:19] Eat berries! And sign up for our Highlights email series. [00:02:39] Robb Wolf Paleo Solution Episode 329 – Dr. Mark Cucuzzella – A Doctor's Perspective On Treating Diabetes. [00:03:38] West Virginia University school of medicine. [00:04:30] Food insecurity. [00:05:11] In the Shopping Cart of a Food Stamp Household: Lots of Soda. [00:06:25] Training people to run and be resilient to injury. [00:08:10] Efficient Running online course. [00:11:16] Fit to Win clinic at the Pentagon. [00:13:03] "Born insulin resistant"– [00:14:30] Weight Watchers 94% failure rate. [00:15:31] $60B weight loss industry. [00:16:20] Real Meal Revolution. [00:18:22] Giving HOPE! [00:19:27] Virta Health. [00:19:42] Diabetes Prevention Program (DPP). [00:21:20] Phinney, Volek & Hallberg. [00:21:39] Sarah Hallberg video: Reversing Type 2 diabetes starts with ignoring the guidelines. [00:22:36] Burn Fat for Health and Performance: Becoming A "Better Butter Burner" (Mark's VO2 Max results). [00:23:53] Early running days [00:24:25] Injuries [00:25:44] "Most of what we learned in medical school for chronic conditions is wrong"–Dr Mark Cucuzzella. [00:25:55] Get Fast by Going Slow–Mark Allen article I couldn't find online, see MAF Methodology instead. [00:27:13] Brooks Running. [00:29:54] What if It's All Been a Big Fat Lie? By Gary Taubes. [00:30:53] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:31:16] Fasting blood glucose 120 mg/dL. [00:33:12] Art DeVany. See his recent IHMC lecture. [00:35:49] Book: The Sports Gene: Inside the Science of Extraordinary Athletic Performance by David Epstein [00:37:01] Kettlebells and Plyometrics. [00:39:23] Atrial fibrillation. [00:40:17] CAC score; see The Widowmaker movie. [00:41:39] Professor Daniel E. Lieberman. [00:42:02] Hs-CRP. [00:42:09] NMR LipoProfile®. [00:43:59] Book: Nutrition and Physical Degeneration by Weston A. Price. [00:44:45] 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. [00:46:02] Horses versus mules. [00:46:58] Stephen Seiler, PhD. [00:48:16] The basics are the same for everyone. [00:48:31] Sleep and sunlight. [00:49:29] 1.2 - 1.9 g per minute fat oxidation. [00:50:57] Sami Inkinen. [00:51:48] Burn Fat for Health and Performance: Becoming A "Better Butter Burner" [00:55:00] Faster recovery. [00:56:34] Rowing. [00:58:52] The MedCHEFS program at WVU Eastern Division; Professor Robert Lustig, MD. [01:00:18] Try This conference, West Virginia. [01:00:56] Scientific Report of the 2015 Dietary Guidelines Advisory Committee. [01:01:20] Nutrition Coalition. [01:02:12] Two Rivers Treads minimalist shoe store. [01:03:51] Natural Running Center blog. [01:04:05] Freedom's Run.

Lauren Petersen, PhD, is a postdoctoral associate investigating the microbiome and she's back on the podcast to update us on her research. Be sure to listen to our first interview first! I sent Lauren some of the probiotics we use in our practice, and she said, "they look great!" Lauren did some calculations for the number of CFUs, and she got pretty much exactly what the bottle claims for live organisms, with growth on both Lactobacillus-selective and Bifidobacterium-selective medias. The same was not true for Renew probiotics where her qPCR analysis showed that Bifidobacterium was pretty much all dead. Here are some photos of the Lactobacillus-selective and Bifidobacterium-selective plates that Lauren used to grow the probiotics. She shot for 250 CFUs per plate (based on if all the organisms per gramme probiotic were alive) and that's pretty much what she got! Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Lauren Petersen, PhD: [00:00:32] Previous episode: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:03:10] Prevotella. [00:04:42] uBiome and The American Gut Project. [00:05:25] Scher, Jose U., et al. "Expansion of intestinal Prevotella copri correlates with enhanced susceptibility to arthritis." Elife 2 (2013): e01202. [00:06:33] Probiotics: S. boulardii. [00:08:48] Bifidobacteria. [00:09:54] Testing probiotics: Renew Life. [00:12:06] D-Lactate Free Bifido Probiotic. [00:12:28] Sign up for our highlights email. [00:14:44] qPCR analysis definitely picked up lactobacillus. [00:15:33] 16S vs qPCR. [00:16:03] RNA-Seq. [00:17:20] Whole-genome shotgun. [00:18:26] 60-day Bionic Fiber Program. [00:19:11] Brummel & Brown 35% Vegetable Oil Spread with Yogurt + bananas. I'm not linking to this rubbish because it's not fit for human consumption. [00:21:25] Akkamansia. [00:21:49] Remely, Marlene, et al. "Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study." Wiener klinische Wochenschrift 127.9-10 (2015): 394-398. [00:24:41] Tolerating inulin. [00:25:22] Celeriac root. [00:26:19] Where do the microbes come from? [00:28:33] Antibiotics. [00:29:09] Cephalexin antibiotic. [00:29:56] Clindamycin antibiotic. [00:32:08] Amoxicillin antibiotic. [00:33:54] Metabolic endotoxaemia. [00:39:28] Mother Dirt. [00:41:42] FMT and the Taymount Clinic. [00:42:17] 4-Cresol Vancomycin.

In 2010, with his New York Times Bestselling book The Paleo Solution, Robb Wolf presented the answers that enabled me to recover my health. His podcast of the same name launched my business and connected me with the incredible partners who helped shape NBT into an online clinic that has now helped over a thousand athletes achieve optimal health and performance. In his new book, Wired to Eat, Robb carefully examines the neuroregulation of appetite as this is necessary for eating enough to be healthy, but not so much that we see weight gain and the plethora of Western degenerative diseases such as cardiovascular disease, neurodegeneration and type 2 diabetes. Robb's primary goal with this material is to remove the guilt and shame many people feel around making changes in their food and movement. We STILL need to do the work, but if we understand this may legitimately be a challenging process, we can avoid the sense of failure and self-loathing. Mixed into all this Robb talks about sleep, photoperiod, stress, digestion, the gut microbiome, autoimmunity. It's a lot of material, but we think it covers most situations and will be helpful whether one is struggling with weight or is a top tier athlete. Learn more about Wired to Eat, including the special launch bonuses! Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Robb Wolf: [00:00:41] Robb's first book was The Paleo Solution: The Original Human Diet (2010). [00:01:31] The Paleo Solution podcast. [00:01:51] Amelia Luker, RN, is my ultra hard working employee #1 who makes much of the NBT of the magic happen. [00:02:44] Marty Kendall has a fantastic website and Facebook group both named Optimising Nutrition. [00:04:25] Sign up for our weekly highlights email. [00:05:35] The first book was so successful, why write a second? [00:06:38] Customisation was lacking in the original approach. [00:07:21] Whole30. [00:08:09] We are wired to eat. [00:10:52] Most health and fitness books are ghostwritten. [00:12:55] Why not a retreat, or a training course, or self-publish? [00:13:56] Tucker Max: Book in a Box. [00:14:46] Reno Risk Assessment Program (explicit). [00:15:45] Lorain Cordain and Gary Taubes. [00:15:53] Dr Jim Greenwald. [00:16:30] 22M savings, 33:1 return on investment. [00:17:04] Dr Gerald Reaven. [00:18:51] Workman's comp 1.5M cost? [00:21:20] Train the trainer. [00:24:06] Biomarkers to identify "the dead man walking." [00:24:46] William Cromwell, MD, Discipline Director, Cardiovascular Disease at LabCorp. [00:25:26] LDL-P. [00:27:14] Ivor Cummins (aka The Fat Emperor), and the late Dr Joseph Kraft. [00:28:29] Book pre-order bonuses. [00:30:12] Thrive Market. [00:32:16] The Paleo Diet is "more misunderstood than a goth kid in Arkansas." [00:32:41] Continuous glucose monitoring (CGM). [00:34:29] Zeevi, David, et al. "Personalized nutrition by prediction of glycemic responses." Cell 163.5 (2015): 1079-1094. [00:37:39] Glucose challenge in hunter gathers. [00:38:58] Does one size fit all for glucose tolerance? [00:40:56] Chris Masterjohn, PhD. [00:46:00] The septic patient. See Robb's talk at UCSF. [00:46:32] Lipopolysaccharide (LPS). [00:50:58] Straub, Rainer H., and Carsten Schradin. "Chronic inflammatory systemic diseases An evolutionary trade-off between acutely beneficial but chronically harmful programs." Evolution, medicine, and public health 2016.1 (2016): 37-51. [00:54:52] Managing complexity. [00:57:08] Photoperiod. [00:58:27] Crossfit and martial arts. [00:59:56] What should I do when I grow up? [01:00:18] Myers-Briggs personality test. [01:01:39] Economic risk tolerance. [01:02:34] Physician's assistant. [01:04:58] Cleveland Clinic Functional Medicine. [01:05:11] Kresser Institute. [01:06:10] Rheumatoid arthritis. [01:07:33] f you own a gym or other business and would like to sell copies of Wired To Eat you can pre-order in bulk! Please send email to [email protected] with "Bulk order" in the subject line for details.

Jasmina Aganovic is a cosmetics and consumer goods entrepreneur who received her degree in chemical and biological engineering from MIT, and she's back on the podcast to talk about the progress AOBiome have made with their clinical trials. In this interview, we focus mostly on the potential treatment of acne and hypertension, but trials are also underway for allergies, eczema, wound healing, migraines and temperature regulation. Mother Dirt is the company focussed on commercialising the research of AOBiome, and I've been using their AO+ Mist spray product for over two years for the successful prevention of nappy (diaper) rash, saddle sores, and acne caused by bike helmets. I've also been using the spray in the place of a deodorant, and so far my wife hasn't divorced me. Jasmina wanted to make it clear that although my N=1 experiences are exciting, nothing has been FDA approved. Head over to Mother Dirt and take advantage of the generous 25% discount on offer. Use the code NBT25. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Jasmina Aganovic: [00:03:43] Environmental changes are leading to the loss of the ammonia oxidising (AO) bacteria. [00:05:14] Nitrogen cycle. [00:07:18] David Whitlock is the Inventor and co-founder of AOBiome. [00:07:34] Why horses roll in the dirt in March? [00:08:36] The link between the skin and the soil. [00:09:36] Developing a bioreactor. [00:10:28] Nappy rash. [00:11:05] Bicycle helmets. [00:13:11] The scientific process to validate the claims. [00:13:55] Phase II trials for acne. [00:14:26] A potential replacement for antiperspirant deodorant. [00:14:50] Prevention of saddle sores. [00:15:36] The war on P. acne. [00:16:49] It's all about balance. [00:17:23] C. diff overgrowths. [00:18:49] Mechanism of action: acid, base balance. [00:19:44] Nitrite and Nitric oxide. [00:20:55] Not nitrous oxide! Which mucks up methylation by oxidising cobalamin. [00:21:52] Hypertension. [00:24:05] Highlights sign-up. [00:25:09] Can nitric oxide made by the bacteria on the skin become systemic? [00:26:47] Why FDA approval. [00:29:37] Adverse events. [00:30:47] Drug: B244 on clinicaltrials.gov. [00:31:16] Romaine Bardet came 2nd in the Tour de France. [00:32:28] Increasing O2 deliverability. [00:33:46] Personal care product compatibility. [00:34:11] Surfactant sodium octyl sulfate (SOS) and sodium dodecyl sulfate (SDS) surfactants. [00:35:13] Castille and neem soap. [00:36:11] Nurses and hand sanitisers. [00:37:59] http://www.nourishbalancethrive.com/dirt/ use discount code NBT25. [00:38:35] Mother Dirt is the consumer-facing site, to learn about the clinical research go to AOBiome.

Since starting NBT, I've noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback. Here's the outline of this interview with Dr Mike T Nelson, PhD: [00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:03:31] Reconciling multiple coaches. [00:03:45] Setting goals. [00:04:27] Strength for longevity. [00:04:47] Dr Andy Galpin, PhD. [00:05:32] All athletes should be strength training. [00:08:10] Jeff Kendall-Weed. [00:09:47] Biomechanics. [00:11:07] Reducing risk of injury. [00:11:32] Deadlifts. [00:13:32] Don't squat the weight up! [00:15:00] Don't copy powerlifters. [00:15:52] Video: Dr Mike analysing my deadlift and his own. [00:18:54] Psoas muscle. [00:20:21] Warming up. [00:21:15] RPR: reflexive performance reset. [00:23:10] Quadratus lumborum (QL) muscle. [00:24:32] Sets and rep ranges. [00:26:08] Linear progression of volume. [00:29:04] Monitoring fatigue. [00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV. [00:30:25] Recording sets and reps, software. [00:31:56] Volume, intensity, and density (volume / time). [00:35:43] Strength vs endurance effects on HRV. [00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). [00:39:22] Endurance volume. [00:40:15] Session quality and progressive overload. [00:41:20] 10% drop off for intervals. [00:42:31] Issurin residual training effects chart. [00:45:41] Dr Ben Peterson, PhD. [00:46:28] MAF pace. [00:47:12] Biofeedback range of motion test. [00:47:54] Sumo vs conventional deadlift [00:50:58] John Meadows - Meadows's Row. [00:51:56] Plate press--work with an open palm. [00:54:21] Front squat. [00:54:45] Zercher squat. [00:55:03] Zombie front squat [00:57:58] Rubix cube back squat. [00:59:19] Chin-ups and pull-ups. [01:00:59] Mike has two spots open. [01:01:24] http://miketnelson.com/muscle

This episode is syndicated from Dr Tim Gerstmar Aspire Natural Health podcast. We love Dr Gerstmar and would highly recommend you subscribe to his show. You should listen to this episode to get a fly-on-the-wall perspective of two brilliant doctors with different backgrounds problem-solving using similar techniques. Sign up for our Highlights email and every week we'll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you'll enjoy! Here's the outline of this interview with Drs Tommy Wood and Tim Gerstmar: [00:00:48] Highlights email sign up. [00:04:02] Protocols vs. basic science education and principles. [00:06:05] Cooks and chefs. [00:07:18] Tim's previous appearances on my podcast: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:07:53] Tommy's background and path into medicine. [00:09:03] Internal and emergency medicine. [00:09:35] Tommy recently successfully defended his PhD. [00:10:13] Emergency vs. health care [00:10:41] Examining the root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians). [00:11:30] Tommy's blog and podcast. [00:11:53] Robb Wolf's Paleo Solution podcast. [00:12:21] Kalish Institute for Functional Medicine. [00:13:28] Applying knowledge in the real world. [00:13:50] PubMed warrior. [00:14:37] The sexy abstract. [00:16:52] Ivor Cummins, aka The Fat Emperor. [00:18:29] The popularisers. [00:19:04] Seattle. [00:20:04] Neonatal neuroprotection. [00:21:18] Dale Bredesen's protocol to reverse Alzheimer's. [00:21:49] Buck Institute for Research on Aging. [00:21:59] Bredesen, Dale E. "Reversal of cognitive decline: A novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707-717. [00:22:36] Bredesen, Dale E. "Metabolic profiling distinguishes three subtypes of Alzheimer's disease." Aging (Albany NY) 7.8 (2015): 595-600. [00:23:36] Cytoplan supplements. [00:24:40] Dementia screen. [00:25:34] Requesting an MRI. [00:26:07] B12, folate, vitamin D. [00:27:08] Health insurance companies are not incentivised for the long term. [00:30:09] Evolutionary mismatches. [00:31:34] Article: How Iceland Got Teens to Say No to Drugs - The Atlantic. [00:33:07] Wasting willpower on diet, the importance of family buy-in. [00:36:04] Communal eating. [00:36:32] Ludvigsson, Jonas F., et al. "Increased suicide risk in coeliac disease—a Swedish nationwide cohort study." Digestive and Liver Disease 43.8 (2011): 616-622. [00:38:24] The psychological cost of achieving physical perfection. [00:39:23] There is no biological free lunch. [00:40:07] Book: The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. [00:41:17] Orthorexia. [00:42:34] The goal is balance. [00:44:00] Health Unplugged, Darryl Edwards. [00:46:09] About NBT. [00:48:53] Simple Guide to the Paleo Autoimmune Protocol. [00:49:04] Jamie Kendall-Weed, MD. [00:50:15] The basics are the same for everyone. [00:51:18] The plant analogy of health. [00:52:26] The Foundations of Health. [00:53:20] Even coaches need coaches. [00:54:25] Functional Forum. [00:56:21] Medical doctors are trapped in a system that doesn't work. [00:57:39] Integrative psychologist. [00:59:17] Telemedicine. [01:01:19] Most of what we do doesn't require a doctor, but sometimes we make a referral. [01:02:56] The Bredesen Protocol is evidence-based medicine. [01:05:37] The alternative world needs to publish. [01:09:31] Chiropractor on Tim's podcast "driving out chiros out of practice" [01:13:00] No one has all the answers [01:15:27] Dr Ragnar on Facebook and Twitter.

Sign up for our highlights email and each week we'll send you: An interesting scientific paper we've read with actionable advice. Nonsense we read/heard this week and why it's nonsense. Something awesome we read/listened to this week and why it's awesome. I was inspired to record this podcast by a discussion that took place on the Lower Insulin Facebook group. I love the conversation that goes on over there, but like many of debates we see around the Internet, the conversation is somewhat one-dimensional. Low-carb, high-fat, moderate protein, intermittent fasting and you'll be okay. After working with close to 1,000 athletes to improve their health, performance and longevity, we know that's not always true, and we're confident that a complete solution must give consideration to everything we outline in this episode. The five things (in no particular order): 1. Eat a minimally processed diet food free of added sugar and vegetable oils (processed fats). Because processed foods: Are less nutrient-dense. Are designed to make you overeat. Increase insulin responses due to processing. Alter the gut microbiota unfavourably. Translocate endotoxins such as LPS across the gut wall. This induces inflammation and hyperinsulinaemia. Induce leptin and insulin resistance centrally which leads to overeating. 2. Get sufficient sleep and Sunlight! 3. Appropriately manage stress, social connectedness and purpose. Consider stress of dieting. 4. Move like a human, i.e. walk, stand, and occasionally lift heavy things. 5. Consider magnesium and zinc deficiency (especially in athletes). If you're an athlete and you're doing all of the above (and I mean doing not knowing) and you're still not meeting your goals then we should talk! Book a free consultation online. Here's the outline of this interview with Dr Tommy Wood, MD, PhD: [00:00:34] Tommy's PhD defence. [00:04:32] Low Carb Breckenridge 2017. [00:04:43] Dr Jeffry N. Gerber, MD, FAAFP. [00:06:07] LPS (endotoxin) translocation across the gut wall. [00:07:28] Coronary artery calcium score, see The Widowmaker movie. [00:09:12] Functional Blood Chemistry Presented by: Dr Bryan Walsh. [00:10:32] Lower Insulin Facebook group. [00:11:49] Minimally processed diet free of added sugar and processed fats. [00:15:46] The gut microbiome, insulin and leptin resistance. [00:16:11] Emulsifiers. [00:16:47] Gluten, dairy, soy and eggs. [00:18:06] Food sensitivity testing. [00:19:14] Podcast with Dr Ellen Langer, PhD: How to Think Yourself Younger, Healthier, and Faster. [00:19:58] ALCAT and MRT food sensitivity tests. [00:22:21] Nutrition, Paleolithic. "A consideration of its nature and current implications." New England Journal of Medicine 312.5 (1985): 283-9. [00:22:35] Sleep. [00:25:33] Podcast: How to Get Perfect Sleep with Dr Kirk Parsley, MD. [00:26:51] Breaking the vicious sleep cycle. [00:27:08] Podcast with Dr Chris Masterjohn, PhD: Why We Get Fat and What You Should Really Do About It. [00:27:20] Photoperiod: go the fuck outside already. [00:28:43] F.lux et al. [00:29:01] Yoon, In-Young, et al. "Luteinizing hormone following light exposure in healthy young men." Neuroscience letters 341.1 (2003): 25-28. [00:30:57] Stress. [00:31:09] Podcast with Dr Bryan Walsh: Social Isolation: The Most Important Topic Nobody is Talking About. [00:32:05] Purpose. [00:35:54] Sir Ken Robinson, PhD: books and TED Talk. [00:36:34] Book: Why Zebras Don't Get Ulcers by Dr Robert M. Sapolsky, PhD. [00:38:20] Headspace, Calm. [00:39:30] Movement, especially walking. [00:40:34] Podcasts with Katy Bowman and Dr Kelly Starrett. [00:41:02] Getting a dog. [00:43:07] Ivor Cummins: magnesium and zinc deficiency. [00:44:31] Highlights email sign-up. [00:47:38] Testing. See podcast with Dr Bill Shaw: Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health. [00:48:17] Podcast with Todd Becker: Getting Stronger. [00:48:36] Smoke from wood stove. [00:49:12] Advanced glycation end products (AGEs). [00:49:49] Allostatic load. [00:50:11] Vlassara, Helen, et al. "Oral AGE restriction ameliorates insulin resistance in obese individuals with the metabolic syndrome: a randomised controlled trial." Diabetologia 59.10 (2016): 2181-2192. And Uribarri, Jaime, et al. "Restriction of advanced glycation end products improves insulin resistance in human type 2 diabetes." Diabetes care 34.7 (2011): 1610-1616. [00:52:34] Helko Vario 2000 Heavy Log Splitter (maul). [00:53:30] Podcast with Joshua Fields Millburn: Love People and Use Things (Because the Opposite Never Works). [00:53:36] The Fireplace Delusion by Sam Harris. Naeher, Luke P., et al. "Woodsmoke health effects: a review." Inhalation toxicology 19.1 (2007): 67-106. [00:53:59] Carmella, Steven G., et al. "Effects of smoking cessation on eight urinary tobacco carcinogen and toxicant biomarkers." Chemical research in toxicology 22.4 (2009): 734-741. [00:55:33] Tommy's personal blog. Trumble, Benjamin C., et al. "Age-independent increases in male salivary t

Brianna Stubbs, PhD is an extraordinary woman on multiple levels. She was the youngest person ever to row across the English Channel, has represented GB at every age level and won gold at the World U23 Championships in 2013, and again at the senior level at the 2016 World Championships. Brianna will be looking to build on that success during the Tokyo 2020 Olympiad. If that wasn't enough, Brianna recently gained her PhD in Biochemical Physiology at Oxford University where she worked alongside Dr Kieran Clarke to develop a novel ketone monoester that has recently been shown to improve exercise performance in endurance athletes. You should listen to this podcast to discover the special benefits of ketones and their supplementation. Here's the outline of this interview with Brianna Stubbs, PhD: [00:01:10] Early rowing days. [00:02:10] Different types of athlete: rowing versus sculling. [00:03:14] Rowing training is mostly endurance, but the races are short. [00:05:00] 24 mMol/L blood lactate! [00:05:25] When Propel Coaching tested my lactate threshold I topped out at a measly 7.8. [00:06:18] Lactate clearance. [00:07:20] The road to medical school. [00:08:52] Kieran Clarke, PhD. [00:10:03] Juggling training and academic work. [00:12:19] Working on the ketone monoester. [00:12:39] Instant Ketosis: 0.4 to 6.2mM in 30 Minutes. [00:12:49] Ketone salts. [00:13:22] How ketone supplements improve athletic performance. [00:14:39] Ketones spare protein. [00:15:09] What type of events stand to benefit. [00:16:37] Sweet spot 2-4 mM? [00:17:16] Stellingwerff, Trent[Author] ? Ref [00:18:14] Palatability and tolerability. [00:20:11] What level of athlete stands to benefit? [00:21:29] 2% cycling performance over a 1h TT. See Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:23:16] Diet vs supplements. [00:24:22] Interview with Mike T. Nelson: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:24:36] Monocarboxylate transporter. [00:25:36] Randle cycle. [00:27:32] Ketosis implies a bias towards fat! [00:28:19] High glucose and ketones. [00:28:38] Exogenous ketones lower glucose. [00:29:42] Each person may be different. [00:29:59] Applications outside of sports performance. [00:31:48] Ketone supplements for weight loss. [00:32:14] Gibson, A. A., et al. "Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis." obesity reviews 16.1 (2015): 64-76. And Paoli, Antonio, et al. "Ketosis, ketogenic diet and food intake control: a complex relationship." (2015). [00:33:07] Suppressed ghrelin. [00:35:02] Plans for the future. [00:36:23] Dominic D'Agostino. Lots of good interviews recently, including SNR #164: Dominic D'Agostino, PhD – Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs. [00:36:38] Volek J[Author] & Phinney SD[Author]. [00:36:54] PHAT FIBRE study (in press). [00:39:59] The Precision Xtra meter by Abbott measures only the physiological D-BHB. [00:41:10] Mass spectrometry chiral analysis. [00:41:49] Podcast: The Race to Make a Ketone Supplement, See Lincoln, Beth C., Christine Des Rosiers, and Henri Brunengraber. "Metabolism of S-3-hydroxybutyrate in the perfused rat liver." Archives of biochemistry and biophysics 259.1 (1987): 149-156. [00:42:13] Hsu, Wei-Yu, et al. "Enantioselective determination of 3-hydroxybutyrate in the tissues of normal and streptozotocin-induced diabetic rats of different ages." Journal of Chromatography B 879.29 (2011): 3331-3336. And Tsai, Yih-Chiao, et al. "Stereoselective effects of 3-hydroxybutyrate on glucose utilization of rat cardiomyocytes." Life sciences 78.12 (2006): 1385-1391. [00:46:39] Book: The Case Against Sugar by Gary Taubes. [00:47:14] Chris Masterjohn exchanging nutritional bogeymen. [00:48:32] Availability of the ketone monoester. [00:49:22] Brianna Stubbs (@BriannaStubbs) on Twitter.

Dr Ann Hathaway, MD has been successfully treating women and men with bioidentical hormones and other natural remedies since 1995. She is a member of the prestigious Institute for Functional Medicine and is a director of the Orthomolecular Health Medicine Board. Tommy and I met Dr Hathaway at the Buck Institute for Research on Aging where she presented this excellent and incredibly well-referenced talk on the role of oestradiol in cognition for women. Dr Hathaway is primarily using blood testing to assess hormone levels. However, urinary metabolites can be very helpful for mapping out the oestrogens. At around the twenty-minute mark, this interview gets quite technical, and I think you'll find it useful to look at this section of a DUTCH report while listening to the audio. Notice the enzyme names are written on the arrows indicating the direction of metabolism. The word "hydroxy" is abbreviated OH, so when you hear Ann say "four hydroxy E1," look for 4-OH-E1 on the map. Here's the outline of this interview with Dr Ann Hathaway, MD: [00:01:35] Health problems not addressed well by the traditional system. [00:03:13] A 1.5h first appointment in Functional Medicine is typical. [00:04:25] Different types of practitioner. [00:05:20] American Academy of Environmental Medicine. [00:05:38] Jeffrey Bland, PhD. [00:06:57] Buck Institute for Research on Aging. [00:08:21] Principles for addressing hormone imbalance. [00:09:41] Underlying root causes. [00:10:40] Menopause and cognition. [00:11:04] Oestradiol less than 20 pg/ml. [00:13:11] The brain has oestradiol receptors. [00:13:55] All of the neurotransmitter systems are favorably impacted by oestradiol. Acetylcholine, which is the neurotransmitter most associated with memory, serotonin, norepinephrine, dopamine. All are enhanced by oestradiol. [00:14:30] Rasgon, Natalie L., et al. "Prospective randomized trial to assess effects of continuing hormone therapy on cerebral function in postmenopausal women at risk for dementia." PloS one 9.3 (2014): e89095. [00:15:22] The odds ratio for women to develop Alzheimer's disease is 1.56. [00:16:21] Balancing oestradiol with progesterone and other hormones. [00:17:17] Endometrial hyperplasia which can turn into uterine cancer. [00:17:32] Progesterone improves sleep [00:18:27] Different types of testing. [00:19:08] Never give oestrone. [00:19:27] Metabolites of oestrogen (see the diagram above). [00:21:13] Some of the things that you can do to increase the 2-hydroxy pathway are eating a high cruciferous diet, taking a supplement called diindolylmethane or indole-3-carbinol. [00:21:32] Iodine sufficiency. [00:21:39] Lignans in flaxseed. [00:22:04] COMT enzyme and methylation. [00:22:47] Genetic mutations. [00:23:55] CYP1B1. [00:24:14] Xenoestrogens. [00:24:34] Eat organic! [00:24:52] Pharmaceuticals. [00:26:14] Glutathione. See Why You Should Manage Your Glutathione Status and How to Do It. [00:26:34] Alpha lipoic acid. [00:27:07] NutrEval and ION panel [00:27:42] Eating a wide variety of veg [00:28:52] Personal care products and makeup [00:29:07] Environmental Working Group (EWG). [00:30:01] The Women's Health Initiative Study (WHI). [00:31:21] Small differences matter in pharmacology. [00:33:37] Oestradiol should only be used topically. [00:34:19] Wharton, Whitney, et al. "Potential role of estrogen in the pathobiology and prevention of Alzheimer's disease." American journal of translational research 1.2 (2009): 131-147. [00:36:22] Oral oestrogen increases C-reactive protein and fibrinogen. [00:38:28] Harman, S. M., et al. "KEEPS: the Kronos early estrogen prevention study." (2005): 3-12. [00:44:08] APOE gene. [00:45:05] What to do if you're taking something other than topical oestradiol. [00:46:06] See Rasgon study linked above. [00:46:46] Ann's presentation at the Buck Institute: Bioidentical Hormones and Cognition. [00:46:52] Ann Hathaway MD--Integrative Functional Medicine & Bio-identical Hormones [00:47:06] This interview was recorded in January 2017, at that time Ann was scheduling new patients in April.

The ketogenic diet has many promising applications including better management of type 1 diabetes and as an adjunct cancer therapy. Thirty-five thousand people signed up for the Keto Summit where we talked about other applications including neurological diseases, fat loss and improved athletic performance. If you adopted a high-fat paleo-type diet, you could be forgiven for thinking that if that was good, then ketosis should be better. I know I did. Unfortunately, that isn't necessarily the case, and recently in our practice, we've seen several athletes eating a diet that failed to fuel their activity. Obstacle course racing appears to be one type of event where carbohydrates are mandatory. My guest this week is client and software engineer Ryan Baxter. Ryan is a competitive obstacle course racer and an excellent example of what can go wrong when you fail to fuel for your activity. The reintroduction of carbs may have been the most important recommendation we made for Ryan. To be fair, Ryan also found overgrowths of opportunistic pathogens Candida albicans and Clostridium difficile and treating those with nutritional supplements will have also contributed to the resolution of his complaints: low libido, poor sleep, foul mood and food cravings. You should listen to this interview to find out what it's like to be part of our Elite Performance Program for athletes. Here's the outline of this interview with Ryan Baxter: [00:00:43] Ryan is a software engineer working for Pivotal before that he worked for IBM. [00:02:46] Spartan Obstacle Course Racing. [00:05:05] Paleo and high-fat diet and then finally ketosis. [00:07:07] Ben Greenfield and Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! by Mark Sisson. [00:07:50] MAF training. [00:08:32] MyFitnessPal. [00:09:07] 13+ mile runs in a fasted state. [00:09:30] Poor sleep. [00:10:14] Low libido and foul mood. [00:11:31] Looking for patterns, none to be found. [00:11:53] Stress and mood. [00:12:15] Vermont Beast race at Killington ski resort. Duration: 6-10 hours. [00:15:12] What do people eat in an event like this? [00:16:49] Experience with a primary care doctor. [00:17:50] Endurance Planet podcast. [00:18:13] DUTCH urinary hormones test. [00:19:01] Family and work life. [00:21:04] Saving energy for the rest of the day after training. [00:22:33] Circadian rhythm. [00:23:56] Cold thermogenesis. [00:25:57] Eating more carbs. [00:27:50] Masharani, U., et al. "Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes." European journal of clinical nutrition 69.8 (2015): 944-948. [00:28:14] Sweet potato, butternut squash, fruit, white rice. [00:29:48] Backing off on the training. [00:31:33] Burning fat whilst exercising. [00:31:53] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:33:22] Fasting insulin, thyroid, MCV, low T. [00:33:57] Gut testing. [00:34:38] Candida and C. diff. [00:36:18] Yeast metabolism and ethanol. [00:37:10] Establishing a baseline. [00:38:56] Retesting. [00:40:03] Rebound yeast overgrowth. [00:40:45] ŌURA Ring. [00:41:38] Improvements in deep sleep. [00:42:26] Doc Parsley's Sleep Remedy. [00:43:46] Coping better with stress. [00:44:55] Headspace. [00:46:23] Book a free consultation.

My guests this week are two of the brightest minds in the health and fitness industry. The first is my own Chief Medical Officer, Tommy Wood, MD PhD. Tommy is currently working as a visiting scientist researching neonatal brain injury at the University of Washington. He received his undergraduate degree in Biochemistry from the University of Cambridge, before studying medicine at the University of Oxford. My second guest is Chris Masterjohn, PhD. Chris earned his PhD in Nutritional Science from the University of Connecticut at Storrs, where he studied the role of glutathione and dietary antioxidants in regulating the accumulation of methylglyoxal. He has authored or co-authored ten peer-reviewed publications. His writes a blog, The Daily Lipid, and produces a podcast by the same name. You can also follow his professional work on Facebook, Twitter, Instagram, YouTube, and Snapchat (whatever that is!). Tommy's premise for this interview was as follows: If you fix lifestyle and environment, can you be a lot less "strict" with your diet? For instance, are low carbers needing to be so low carb because everything else is broken? I took that idea and invited Chris Masterjohn on to the show for a roundtable discussion that starts with a general debate on the causes of obesity and then moves on to what we can all to improve or maintain our body composition. You should listen to this interview because unlike many others I've heard; it includes a broad discussion of the range of issues that we see in our practice that hold people back from their body composition goals. The first time you meet someone who plateaued in their weight loss while eating a low-carb diet you realise that it's a bit more complicated than that. Here's the outline of this interview with Tommy Wood and Chris Masterjohn: [00:03:15] "The built environment," one that facilitates eating more and moving less. [00:07:48] You, the listeners, are already winning! [00:08:38] The composition of our food. [00:09:32] Upsetting set points--poor sleep. [00:09:57] Circadian rhythm. [00:10:07] Stress and gut health. [00:11:36] Low-carb diets and weight loss. [00:11:52] 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). [00:12:58] Most of your stored body fat came from the fat that you ate. [00:13:28] Calorie restriction. [00:14:14] Insulin increases carbohydrate oxidation. [00:19:10] Body recomposition programs. [00:19:49] Chris Masterjohn does not see insulin as a key player. [00:20:37] Whenever you restrict food choices, food intake goes down. [00:22:56] MyFitnessPal. [00:23:08] Sleep and calorie intake. [00:24:28] Low-carb doesn't work well for the type of exercise Chris Masterjohn does. [00:26:37] Preparing for fat-loss. [00:29:53] Starting with other ideas that don't work can be helpful. [00:32:47] Fueling for your activity. [00:33:56] Start by fixing your environment. [00:34:26] Feasting and fasting. [00:35:14] Whole foods. [00:38:32] Reduced activity in obesity is a symptom, not a cause. [00:40:33] We're designed to eat when there's an abundance of food, i.e. the summer [00:41:22] Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health. [00:42:58] Light differential--go outside! [00:46:05] Blue light at night. [00:47:01] Ben Greenfield talks about the Human Charger. [00:47:35] Desktop lights, e.g. Light Book Edge. [00:50:01] Lindqvist, P. G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387. [00:55:17] Checklists before testing. [00:58:22] Picture of metabolism and motivation for change. [00:59:20] Daily Lipid podcast. [00:59:45] The Ultimate Vitamin K2 Resource. [01:02:18] Chris is now offering consultation packages. [01:02:41] Recruiting for a human study. [01:05:18] Gary Vaynerchuk. [01:07:42] Developing new tests, especially for vitamin K2. [01:09:21] VitaK. [01:11:17] Tommy's plans for the future. [01:12:26] Dr Pedro Domingos: How to Teach Machines That Can Learn. [01:12:42] Book a free consultation with NBT.

Several years ago, I learned about mindfulness the hard way. I was eating a cardiologist recommended diet that apparently wasn't working for me and I failed to pay attention to any of the warning signs. The first person to draw attention to my mindlessness was the woman who is now my wife and co-founder at NBT. Only recently did I discover the decades of careful research on the simple practice of noticing, and how that can be both good for you and fun. My guest this week is Dr Ellen Langer, PhD, a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years. Her best-selling books include Mindfulness; The Power of Mindful Learning; On Becoming an Artist: Reinventing Yourself Through Mindful Creativity; and Counterclockwise: Mindful Health and the Power of Possibility. See Langer EJ[Author] on PubMed. Here's the outline of this interview with Ellen Langer, PhD: [00:01:22] Align Therapy podcast. [00:02:24] Science is in based probabilities. [00:04:29] Book: Counterclockwise: Mindful Health and the Power of Possibility. [00:05:02] The mind-body problem. [00:06:13] Counterclockwise study. [00:06:46] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:08:20] Langer, Ellen, et al. "Believing is seeing using mindlessness (mindfully) to improve visual acuity." Psychological Science (2010). [00:10:21] Airforce pilot study. [00:11:45] Adopting a "crutch". [00:12:43] Mindlessness. [00:13:16] Actively noticing new things. [00:13:54] Doing things people hated. [00:14:26] Meditation is a tool to lead to post-meditation. [00:15:19] Becoming aware that you don't know anything. [00:16:06] 1 + 1 = ? [00:19:01] Seeing the world in black and white. [00:20:08] Passing yourself over to a doctor. [00:20:23] You are the keeper of the special information. [00:20:51] Regression to the mean. [00:22:07] Pay attention to the subtleties. [00:22:58] Harnessing the power of the placebo. [00:23:34] 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. [00:25:36] Sports psychology. [00:27:18] The true expert is always a learner. [00:29:01] Golf. [00:29:32] Quantified Body podcast: Is Your Glucose Metabolism Unique to You? [00:32:26] Mindfulness is fun! [00:34:23] Book: The Art of Noticing.

Dr Tim Gerstmar practices Naturopathic Medicine at his Redmond, WA office, Aspire Natural Health. He specialises in working with people with digestive and autoimmune problems, and has worked with many of the most difficult to treat situations using a blend of natural and conventional medicine. He treats patients locally, throughout the US and as far away as the Qatar, Korea and Australia. In this interview, Dr Gerstmar discusses the tests he most commonly uses, especially for gastrointestinal complaints. We also talk about strategies for dealing with health insurance and tips for keeping costs down. These scatter plots, sometimes called calibration plots, are the ones I mentioned in the podcast. On the x-axis is what my XGBoost model predicted for previously unseen data, the y-axis represents the measured value. When the dot appears on the diagonal line, the prediction was perfect. The model was trained using results from just 260 athletes. My hope is that is these models will eventually bring down the cost of our full program by allowing us to predict the results of an expensive test using a cheaper one. Here's the outline of this interview with Dr Tim Gerstmar: [00:00:15] First podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:00:56] Bob McRae podcast: How to Use Biomedical Testing for IRONMAN Performance. [00:01:24] Our Elite Performance Programme. [00:04:04] How much testing should we do? [00:04:35] Factoring in lifetime costs. [00:08:33] Donating blood to the Red Cross. [00:09:44] Iron disorders: ferritin and haemochromatosis. [00:10:53] Therapeutic phlebotomy. [00:14:22] Treating symptoms is sometimes necessary. [00:15:07] Steroids for eczema. [00:17:09] Adrenal dysregulation and thyroid dysfunction. [00:18:00] You can't feel high blood sugar in diabetes. [00:18:46] AIMed conference. [00:19:06] De Fauw, Jeffrey, et al. "Automated analysis of retinal imaging using machine learning techniques for computer vision." F1000Research 5 (2016). [00:20:38] 25-OH-D testing. See Optimizing Vitamin D for Athletic Performance. [00:22:01] Insurance interfering with testing. [00:23:29] Liberty HealthShare. [00:23:42] Affordable Care Act. [00:24:10] Direct Primary Care. [00:24:23] Health Share of Oregon. [00:25:08] Covered California. [00:25:32] Health Savings Account. [00:28:52] Genova GI Effects stool test. [00:29:27] BioHealth stool test. [00:29:49] Doctor's Data stool test. [00:30:13] Coeliac diagnosis. [00:30:50] Transglutaminase. [00:31:44] Genetic risk factors. [00:32:43] NCGS and FODMAPs. [00:34:22] Intestinal lymphoma. [00:37:47] Normal test results are still useful information. [00:38:45] Liver enzymes, e.g. ALT, AST and GGT. [00:39:19] CBC and CMP, Hs-CRP. [00:39:47] Testosterone and thyroid. [00:40:09] Genova SIBO test. [00:41:08] Organic acids by Genova and Great Plains. [00:41:55] Beware insurance with OATs. [00:43:23] Verifying your policy. [00:44:07] Mitochondrial function. [00:44:21] Nutrient deficiencies. [00:44:52] Neurotransmitters and brain function. [00:45:04] Oxidative stress. [00:45:12] Detox stress, GSH status. [00:45:38] Bacterial and yeast markers. [00:46:49] Cortisol testing--DUTCH. [00:48:45] Interview with Pedro Domingos: How to Teach Machines That Can Learn. [00:49:08] XGBoost. [00:50:33] Robb Wolf early adoption costs. [00:51:54] HRV. See Elite HRV podcast. [00:52:08] Supplement companies and self-assessment questionnaires. [00:53:10] Arabinose. [00:53:48] Hallucinating from noise in the data. [00:54:52] Big Data. [00:56:03] Abnormality detection. [00:56:45] Functional versus pathological lab ranges. [00:57:46] Mark Newman. See cortisol testing above. [00:58:23] Adjusted reference ranges. [00:58:45] Vanity sizing. [01:00:52] Thyroid cancer and proximity to a mine. [01:01:21] Aspire Natural Health podcast.

Coach and exercise physiologist Dr Mike T. Nelson pulled me to one side recently after seeing the results of my little experiment with a ketone ester supplement. In this interview, you'll learn about why Dr. Mike thinks we should exercise caution before regularly simultaneously raising blood glucose and ketones. We also talk about why metabolic flexibility, not ketosis, should be the goal for most endurance athletes. Problems with impaired fat use: From Nelson, Michael T., George R. Biltz, and Donald R. Dengel. "Repeatability of Respiratory Exchange Ratio Time Series Analysis." The Journal of Strength & Conditioning Research 29.9 (2015): 2550-2558. "Goedecke et al. (12) showed a very large interindividual variability in resting RER from 0.72 up to 0.93 that even persisted during exercise of increasing intensity. This corresponded to a relative rate of fat oxidation that ranged from 23 to 93%. This large interindividual variability in RER from 0.83 to 0.95 was also demonstrated by Helge et al. (16) during low-intensity steady-state exercise. This was quite similar to what we observed with a range of RER from 0.82 to 0.97." (Nelson, MT, et al. 2015). Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. Helge, Jørn W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991 Problems with impaired carb use: Research has shown that those are on a very low carb diet for prolonged periods of time demonstrate a reduced ability to fully use them during exercise (Burke, LM, et al.; Stellingwerf T. et al). Burke, Louise M., et al. "Effect of fat adaptation and carbohydrate restoration on metabolism and performance during prolonged cycling." Journal of Applied Physiology 89.6 (2000): 2413-2421. Stellingwerff, Trent, et al. "Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration." American Journal of Physiology-Endocrinology and Metabolism 290.2 (2006): E380-E388. Finally, we discuss the potential interference effect of endurance exercise on strength training. Context matters! Only elite athletes probably need to worry about this, and at least one study has shown untrained women can use either order and get similar responses. Here's the outline of this interview with Mike T. Nelson, PhD: [00:01:02] Keto Summit interview on Metabolic Flexibility. [00:03:25] Complete Blueprint To Faster Results...Without Pain and Plateaus. [00:06:14] Get the "Deadlift Re-alignment for Broken Meatheads." for free. [00:07:28] Online coaching. [00:08:58] http://www.miketnelson.com/podcast [00:09:15] HRV for Successful Online Coaching with Dr. Mike T. Nelson. [00:09:38] ithlete. [00:12:29] Zoom video conference software. [00:13:08] Instant Ketosis: 0.4 to 6.2mM in 30 Minutes. [00:13:47] Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:15:34] Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:16:57] Ketone esters for endurance performance. [00:20:05] Ride time to exhaustion. [00:21:04] Professor Kieran Clarke at Oxford University. [00:22:27] Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:25:19] Brooks, George A., and Jacques Mercier. "Balance of carbohydrate and lipid utilization during exercise: the" crossover" concept." Journal of applied physiology 76.6 (1994): 2253-2261. [00:26:10] Ketone salts and C8 (caprylic) oil to "push the process". [00:28:05] Fasting and carbohydrate adaptation. [00:28:18] Pyruvate dehydrogenase (PDH). [00:29:39] Ketone supplements and appetite suppression. [00:33:36] Jeff Rothschild. [00:34:20] FATMAX and the hard transition. [00:35:18] Peterson, Benjamin James. Repeated Sprint Ability: The Influence of Aerobic Capacity on Energy Pathway Response and Fatigue of Hockey Players. Diss. UNIVERSITY OF MINNESOTA, 2014. [00:37:42] Reintroducing carbs. [00:41:43] Sprints on wet tarmac (not recommended). [00:43:07] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). Also, 5-10x 2 minute intervals at 120-150% of LT (HIIT) and 15-30 minute continuous cycling at 80-100% of LT equally interfere with the adaptations to resistance training. So it's not the intensity, more the total volume, that's the problem. [00:46:22] Prioritising strength in the offseason. [00:48:40] Kiteboarding. [00:49:55] Fortaleza. [00:51:06] Mike's email.

Tommy and I recorded this interview in person at the Buck Institute for Research on Aging where we were attending Dr. Dale Bredesen's training for reversing cognitive decline. If you've yet to discover Dr. Bredesen's amazing work, I'd highly recommend his STEM-Talk interview. My attempt to capture the impressiveness of the Buck Institute leaves a lot to be desired, but since I promised a photo during the recording, here it is: We love our supplements at Nourish Balance Thrive, and we regularly recommend them to the people we work with, usually when indicated by a test result. What we're less keen on is expensive nonsense with no human data or even plausible mechanism of action. Oxaloacetate falls into this category, and in this interview, you'll learn enough biochemistry to understand why you should save your money. As always, we reserve the right to be proven wrong! In the second part of this interview, you'll learn about why it's essential to eat to fuel for your activity. We're huge fans of a ketogenic diet for a handful of very specific applications, but not as a general recommendation, especially for athletes engaging in highly glycolytic activities like Crossfit and obstacle course racing. Here's the outline of this interview with Dr. Tommy Wood, MD PhDc: [00:00:26] Buck Institute for Research on Aging. [00:00:43] Bredesen, Dale E., et al. "Reversal of cognitive decline in Alzheimer's disease." Aging (Albany NY) 8.6 (2016): 1250. [00:00:59] Journal of Neuroscience. [00:02:00] Hippocampal volume increasing. [00:02:26] Blood chem, genotyping, biotoxins, heavy metals. [00:02:32] ReCode software. [00:03:17] Send me your questions for Dr. Bredesen. [00:03:41] Oxaloacetate supplementation. [00:04:01] How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Dr. Keith Runyan, MD. [00:05:18] Caloric restriction in humans. [00:05:23] CALERIE trial. [00:06:08] Calorie restriction falters in the long run. [00:07:01] The benefit comes on the refeed. [00:07:14] Valter Longo, Ph.D. on Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis. [00:07:41] Getting Stronger with Todd Becker. [00:08:18] C. elegans. [00:08:47] Malate-aspartate shuttle. [00:09:20] NAD+/NADH ratio. [00:09:32] AMP-activated protein kinase (AMPK) and Sirtuin 1 (SIRT1). [00:09:45] FOXO3. [00:10:01] Nicotinamide riboside (NR). [00:10:19] Strong, Randy, et al. "Evaluation of resveratrol, green tea extract, curcumin, oxaloacetic acid, and medium-chain triglyceride oil on life span of genetically heterogeneous mice." The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 68.1 (2013): 6-16. [00:11:14] Toxic effects of glutamate. [00:11:48] Excitotoxicity. [00:12:30] Aspartate transaminase (AST) on a blood chem. [00:13:37] The OAA supplements include a meaningless dose anyway. [00:14:17] Anaplerotic reactions. [00:15:27] Pyruvate dehydrogenase and biotin (B7) deficiency. [00:16:54] Context for a ketogenic diet. [00:18:06] Glycolytic activity. [00:19:20] Fasting blood glucose. [00:19:36] Alkaline phosphatase (Alk Phos). [00:20:01] Zinc deficiency. [00:21:26] Thyroid. [00:22:02] Deiodinase enzymes. [00:24:11] Lipids. [00:24:39] LDL receptor. [00:25:29] Red blood cell production [00:25:51] Mean corpuscular volume (MCV). [00:26:33] Macrocytosis due to folate deficiency. [00:29:24] Masharani, U., et al. "Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes." European journal of clinical nutrition 69.8 (2015): 944-948. [00:31:07] Ketosis makes you sharp so you can go get some food. [00:31:46] A New Hope for Brain Tumors with Dr. Adrienne Scheck. [00:31:59] Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:32:08] A ketogenic diet shows some promise for Multiple Sclerosis and Alzheimer's. [00:32:33] Light dark cycles. [00:33:18] Breast feeding and carbs. [00:33:45] Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatr Res 19.1 (1985): 139-143. [00:34:05] Babies are in ketosis. [00:34:32] Medium-chain triglyceride. [00:35:07] Read, W. W. C., PHYLLIS G. LUTZ, and ANAHID TASHJIAN. "Human Milk Lipids II. The influence of dietary carbohydrates and fat on the fatty acids of mature milk. A study in four ethnic groups." The American journal of clinical nutrition 17.3 (1965): 180-183. [00:35:21] Keto rat experiment.

Hormetism is the application of progressive, intermittent stress to overcome challenges and grow stronger physically, mentally and emotionally. As athletes, we intuitively understand the hormetic effect of exercise but did you know that cold, altitude, plant toxins and even straining slightly to read can all be used to help us get stronger? My guest is for this interview is Todd Becker, a freelance blogger based in the San Francisco Bay Area, where he lives with his wife and two children. He has degrees in Chemical Engineering and Philosophy from Stanford University and Brown University. Todd currently works as a staff scientist for a biotechnology company in Palo Alto, where he leads project teams and holds more than 20 patents. Not everyone will have access to all of the hormetic stressors we talk about in this episode. The important takeaway message is that there's more than one way to get stronger. Take advantage in whatever way you see fit. Here's the outline of this interview with Todd Becker: [00:00:24] Myopia: A Modern Yet Reversible Disease. [00:00:53] AHS16 - Todd Becker - Living High and Healthy. [00:01:48] Hormesis. [00:02:35] Low-carb and intermittent fasting. [00:03:58] Going on holiday and forgetting glasses. [00:04:40] Print pushing. [00:05:02] Exercise. [00:05:29] Immune system. [00:06:07] UV. [00:06:13] Overcompensation. [00:07:28] Lactose tolerance. [00:08:35] Unnecessarily avoiding the sun. [00:10:05] Finding the perfect amount of stress. [00:12:15] Learning to fast blog post. [00:13:00] Heart rate variability or even just resting HR. [00:14:02] Cold showers. [00:14:43] Alcohol. [00:15:53] Metabolic flexibility. [00:16:08] Allostasis. [00:17:07] Wood smoke. [00:17:25] Evolutionary mismatches. [00:17:41] Is charred meat bad for you? [00:18:29] Catching Fire: How Cooking Made Us Human. [00:19:02] Phases of detoxification. [00:19:17] CYP3A4. [00:19:42] Superoxide dismutase. [00:20:01] Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More. [00:21:28] Low-dose dioxins. [00:21:53] Hormone analogues. [00:22:14] Gluten. [00:22:40] IgE emergency response. [00:22:50] An Epidemic of Absence: A New Way of Understanding Allergies and Autoimmune Diseases. [00:23:36] Peanut allergies [00:23:56] Karelia (historical province of Finland). [00:25:00] Reversing peanut allergies. [00:25:22] Poison ivy and oak. [00:26:49] Peanut oil in diaper cream. [00:27:06] Oral vs topical exposure. [00:27:23] Epstein–Barr virus infection at certain ages. [00:28:09] Altitude. [00:28:24] Boulder has the lowest obesity rate in the US. [00:29:28] PGC1-a via hypoxia. [00:30:16] Barry Murray on my podcast. [00:31:36] Altitude masks. [00:32:02] Train high race low. [00:32:24] Jeremy Powers on this podcast. [00:34:43] gettingstronger.org

Machine learning is fast becoming a part of our lives. From the order in which your search results and news feeds are ordered to the image classifiers and speech recognition features on your smartphone. Machine learning may even have had a hand in choosing your spouse or driving you to work. As with cars, only the mechanics need to understand what happens under the hood, but all drivers need to know how to operate the steering wheel. Listen to this podcast to learn how to interact with machines that can learn, and about the implications for humanity. My guest is Dr. Pedro Domingos, Professor of Computer Science at Washington University. He is the author or co-author of over 200 technical publications in machine learning and data mining, and the author of my new favourite book The Master Algorithm: How the Quest for the Ultimate Learning Machine Will Remake Our World. Here's the outline of this interview with Dr. Pedro Domingos, PhD: [00:01:55] Deep Learning. [00:02:21] Machine learning is affecting everyone's lives. [00:03:45] Recommender systems. [00:03:57] Ordering newsfeeds. [00:04:25] Text prediction and speech recognition in smart phones. [00:04:54] Accelerometers. [00:04:54] Selecting job applicants. [00:05:05] Finding a spouse. [00:05:35] OKCupid.com. [00:06:49] Robot scientists. [00:07:08] Artificially-intelligent Robot Scientist 'Eve' could boost search for new drugs. [00:08:38] Cancer research. [00:10:27] Central dogma of molecular biology. [00:10:34] DNA microarrays. [00:11:34] Robb Wolf at IHMC: Darwinian Medicine: Maybe there IS something to this evolution thing. [00:12:29] It costs more to find the data than to do the experiment again (ref?) [00:13:11] Making connections people could never make. [00:14:00] Jeremy Howard's TED talk: The wonderful and terrifying implications of computers that can learn. [00:14:14] Pedro's TED talk: The Quest for the Master Algorithm. [00:15:49] Craig Venter: your immune system on the Internet. [00:16:44] Continuous blood glucose monitoring and Heart Rate Variability. [00:17:41] Our data: DUTCH, OAT, stool, blood. [00:19:21] Supervised and unsupervised learning. [00:20:11] Clustering dimensionality reduction, e.g. PCA and T-SNE. [00:21:44] Sodium to potassium ratio versus cortisol. [00:22:24] Eosinophils. [00:23:17] Clinical trials. [00:24:35] Tetiana Ivanova - How to become a Data Scientist in 6 months a hacker's approach to career planning. [00:25:02] Deep Learning Book. [00:25:46] Maths as a barrier to entry. [00:27:09] Andrew Ng Coursera Machine Learning course. [00:27:28] Pedro's Data Mining course. [00:27:50] Theano and Keras. [00:28:02] State Farm Distracted Driver Detection Kaggle competition. [00:29:37] Nearest Neighbour algorithm. [00:30:29] Driverless cars. [00:30:41] Is a robot going to take my job? [00:31:29] Jobs will not be lost, they will be transformed [00:33:14] Automate your job yourself! [00:33:27] Centaur chess player. [00:35:32] ML is like driving, you can only learn by doing it. [00:35:52] A Few Useful Things to Know about Machine Learning. [00:37:00] Blood chemistry software. [00:37:30] We are the owners of our data. [00:38:49] Data banks and unions. [00:40:01] The distinction with privacy. [00:40:29] An ethical obligation to share. [00:41:46] Data vulcanisation. [00:42:40] Teaching the machine. [00:43:07] Chrome incognito mode. [00:44:13] Why can't we interact with the algorithm? [00:45:33] New P2 Instance Type for Amazon EC2 – Up to 16 GPUs. [00:46:01] Why now? [00:46:47] Research breakthroughs. [00:47:04] The amount of data. [00:47:13] Hardware. [00:47:31] GPUs, Moore's law. [00:47:57] Economics. [00:48:32] Google TensorFlow. [00:49:05] Facebook Torch. [00:49:38] Recruiting. [00:50:58] The five tribes of machine learning: evolutionaries, connectionists, Bayesians, analogizers, symbolists. [00:51:55] Grand unified theory of ML. [00:53:40] Decision tree ensembles (Random Forests). [00:53:45] XGBoost. [00:53:54] Weka. [00:54:21] Alchemy: Open Source AI. [00:56:16] Still do a computer science degree. [00:56:54] Minor in probability and statistics.

After a rocky start to the season, NBT client Bob McRae turned everything around using our performance orientated functional medicine program for athletes. "I had the best race of my life yesterday, beyond my imagination." said 47-year old McRae, after his first age-group win (by 14-minutes) and 6th overall at IRONMAN Boulder. Bob is now the number one USAT ranked athlete in his age group. Listen to this podcast to discover how Bob used a combination of blood chemistry, urinary organic acids and hormone testing, stool culturomics together with diet and lifestyle modification and NSF certified nutritional supplements to achieve peak triathlon performance. Here's the outline of this interview with Bob McRae: [00:04:22] Dr. Phil Maffetone. [00:09:06] Quest Diagnostics. [00:09:22] Fat Black podcast. [00:11:26] IRONMAN Boulder and Kona. [00:11:47] Bob was unable to elevate his heart rate. [00:13:10] GI symptoms affected racing. [00:13:38] Blastocystis was found on a BioHealth 401H stool test, gone on retest. [00:13:39] Candida overgrowth found on a Great Plains urinary organic acids test. [00:13:47] Elevated lysozyme (an enzyme secreted at the site of inflammation in the GI tract) on Doctor's Data stool test. [00:13:59] Elevation of white blood cells (eosinophils) on a blood chemistry. [00:15:55] Whole30. [00:16:16] Eliminating sugar, dairy and grains. [00:17:23] Bob has reintroduced sprouted grains. [00:19:03] Bob's daughter has resolved her skin issues eating the same diet. [00:20:35] Elevated TSH and Thyroid Peroxidase (TPO) Antibodies, both now getting better. [00:22:59] Travelling for triathlon. [00:26:41] Mass start in Kona. [00:26:56] Clif Bar Triathlon Start Commercial. [00:29:44] 1:02 swim. [00:30:15] Working with swim coach and drafting. [00:30:46] Muse meditation device. [00:33:03] EmWave2. [00:33:30] Fat Black podcast #187. [00:33:45] Headspace. [00:34:51] Daniela Ryf. [00:35:57] Andrew Messick CEO of IRONMAN. [00:39:32] First Endurance EFS drink. [00:44:16] Dr. Keith Runyan on my podcast. [00:45:18] 9:45 top 20 in the world. [00:48:14] Elevation of methylmalonic on a urinary organic acids test indicates a deficiency of vitamin B12. [00:48:42] DUTCH. [00:49:18] Iron Rambler blog.

This year in the United States, over 22,000 people will be diagnosed with a primary brain or spinal tumor. Of these, more than 13,000, many of them younger than 21 years old, will die of their disease. New treatment modalities are critical in the battle against cancer. Adrienne Scheck, PhD, is an associate professor of neurobiology at Barrow Neurological Institute. Dr. Scheck's expertise includes neuro-oncology. She is a member of the American Association for Cancer Research, Society for Neuro-Oncology, American Association for Cancer Research, American Society for Biochemistry and Molecular Biology, Women in Cancer Research, and the American Association for the Advancement of Science. Dr. Scheck's work consists mainly of translational research to develop novel adjuvant therapies for the treatment of brain tumors. She also use various molecular and molecular genetic techniques to investigate why current therapies sometimes fail. See Scheck AC[Author] on PubMed. Here's the outline of this interview with Dr. Adrienne Scheck: [00:00:37] Dr. Jong M Rho. [00:01:18] Glioblastoma. [00:03:53] Hanahan, Douglas, and Robert A. Weinberg. "Hallmarks of cancer: the next generation." cell 144.5 (2011): 646-674. [00:05:01] Cancer metabolism: see Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure. [00:05:37] Positron emission tomography (PET). [00:06:20] Thomas Seyfried: Cancer: A Metabolic Disease With Metabolic Solutions. [00:07:21] Adding ketones to a in vitro model. [00:09:14] Poff, Angela M., et al. "The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer." PloS one 8.6 (2013): e65522. [00:11:38] 4:1 KetoCal. [00:13:14] Dr. Cate Shanahan at the Keto Summit. [00:15:05] Ketogenic Diet With Radiation and Chemotherapy for Newly Diagnosed Glioblastoma. [00:17:08] Charlie Foundation and Matthew's Friends. [00:21:42] Clinical trial diet is as close to 4:1 as possible. [00:22:09] Ketogenic Mealplanner – Electronic Ketogenic Manager (EKM). [00:23:01] Cachexia. [00:24:09] Ketones of 3mM, glucose of 4mM. [00:25:59] Adrienne gave a talk in Banff but I couldn't find it online. [00:26:23] Trial eligibility. [00:30:29] Confounding lifestyle factors. [00:32:58] MRI for tumor metabolism . [00:34:25] Is there something special about brain tumors that makes them particularly susceptible? [00:35:25] Dominic D'Agostino on my podcast and the Keto Summit. [00:35:48] Edema, angiogenesis, and inflammation. [00:37:36] Lussier, Danielle M., et al. "Enhanced immunity in a mouse model of malignant glioma is mediated by a therapeutic ketogenic diet." BMC cancer16.1 (2016): 1. [00:40:14] Gut microbiome. [00:41:50] Ketone supplementation. [00:47:54] Effects in cancer patients may be different from in a healthy person. [00:48:45] Students Supporting Brain Tumor Research. [00:50:35] MaxLove Project. [00:50:47] Donations. [00:52:28] Finding a physician and a dietician. [00:55:13] Education for dietitians and practitioners. [00:57:51] Pluripotency. [00:58:55] Adam Sorenson and father Brad.

Barry Murray is a sports nutritionist and member of the Irish Ultramarathon Team currently working with Pro Tour cyclists. Barry has won several ultra-distance (70-200 km) running races, The Mourne Mountain Way, The Abbots Way, The Giants Causeway, The Wicklow Way, The Kerry Way, all without eating anything for breakfast. How? In a word, fat-adaptation. In this interview, Barry describes his work with the pros and six much overlooked factors for high-performance ultra-endurance training: sunlight, cold thermogenesis, DHA from seafood, grounding, and water quality. Here's the outline of this interview with Barry Murray: [00:01:56] BMC Racing Team. [00:02:06] Ultramarathon. [00:05:39] Low-carb, high-fat, ketogenic. [00:06:14] Fasted state training. [00:07:16] Sirtuins. [00:12:38] AMP kinase. [00:13:35] Beta-oxidation. [00:13:44] Mitochondrial biogenesis. [00:15:20] Acetyl-CoA. [00:15:38] Peter Attia, MD. [00:16:03] Stepwise adaptation. [00:18:38] What are the pro cyclists doing? [00:19:35] Nutrition is the new doping. [00:23:00] Team Sky. [00:23:55] Steve Cummins. [00:24:29] 2-3 years to adapt. [00:26:00] Can be done in 6-12 months. [00:27:04] Train low, race high. [00:28:26] Rates of brain glucose use. [00:29:30] Pyruvate dehydrogenase. [00:30:34] Ketone MonoEster article. [00:31:21] Are the pros using ketone supplements? [00:32:05] Chris Froome. [00:32:33] Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:34:00] Beta-oxidation is the goal, not ketogenesis. [00:35:16] Jack Kruse. [00:37:11] Six things to optimal health and living. [00:37:30] Sunlight. [00:37:53] Cold thermogenesis. [00:38:05] Seafood. [00:38:18] Grounding. [00:38:25] Non-fluoridated water. [00:39:55] UVB tanning booths. [00:40:37] Schumann resonance. [00:41:38] Electron Transport Chain (ETC) [00:43:44] Sven Tuft of Orica Bike Exchange. [00:44:45] Wim Hof. [00:45:30] Kox, Matthijs, et al. "Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans." Proceedings of the National Academy of Sciences 111.20 (2014): 7379-7384. [00:48:28] http://optimumnutrition4sport.co.uk/ [00:48:56] Fasted State Training Adaptations Jack Kruse forum post.

Dr. Keith Runyan, MD is a retired physician previously in private practice in St. Petersburg, Florida. Dr. Runyan specialised in internal medicine, nephrology, and obesity medicine. He practiced emergency medicine for ten years before starting his private practice in 2001. In February 2012, he began the diet for the treatment of is diabetes and learned that this diet was also effective for the treatment of numerous other conditions, including obesity. He added obesity medicine to his practice and became board-certified in obesity medicine in December 2012. Dr. Runyan completed an Ironman-distance triathlon on October 20, 2012, in a state of nutritional ketosis and feeling great. In 1998, he developed type 1 diabetes at the age of 38. Dr. Runyan controlled his diabetes was fairly well with intensive insulin therapy but was plagued with frequent hypoglycaemic episodes. In 2011, while training for an Ironman-distance triathlon, Dr. Runyan was looking for a better way to treat his diabetes and perform endurance exercise, and he decided to give the low-carb, high-fat, ketogenic diet a try. I'd like to extend special thanks to RD Dikeman and Kory Seder of the TYPEONEGRIT Facebook group for providing me with many of the questions I ask Dr. Runyan during this interview. Here's the outline of this interview with Dr. Keith Runyan, MD: [00:00:21] Keto Summit all access pass. [00:02:50] Blood sugar 489 mg/dL. [00:04:20] Latent autoimmune diabetes of adults (LADA). [00:05:01] Beta-cell destruction. [00:05:19] Epidemiological: viral infection, oral antibiotics, cow's milk (casein), cereals. [00:07:28] NPH basal insulin (delayed). [00:11:14] Glucagon. [00:13:42] Hypoglycaemic episodes. [00:14:19] Triathlon. [00:16:07] IMTalk Episode 264 - Loren Cordain on the Paleo Diet. [00:17:07] Jimmy Moore podcast. [00:17:22] Robb Wolf. [00:17:32] Dr. Bernstein's Diabetes Solution. [00:20:52] Continuous glucose monitor. [00:22:34] Keith's blog: Ketogenic Diabetic Athlete. [00:22:50] TYPEONEGRIT Facebook group. [00:23:25] A day in the life of Dr. Runyan. [00:24:37] Consistency is key. [00:25:14] US Wellness Meats Liverwurst. [00:26:28] Humalog insulin, finished in 2.5 hours. [00:27:53] Exercise is key for insulin sensitivity. [00:28:46] Swimming, weightlifting. [00:29:05] Lantin insulin. [00:30:16] Impact of different types of exercise on insulin sensitivity. [00:31:31] Insulin sensitivity follows a circadian rhythm. [00:34:54] Dr. Phil Maffetone. [00:38:09] Powerlifting vs. Olympic lifting. [00:38:31] Greg Everett at Catalyst Athletics. [00:40:12] Carb cravings. [00:41:43] Artificial pancreas. [00:43:24] No more hypoglycaemia in ketosis. [00:44:56] No correlation between blood BHB and symptoms. [00:45:41] The value of lack thereof, of measuring blood BHB. [00:47:30] Glycated proteins in the kidneys. [00:47:50] High-sensitivity C-reactive protein. [00:49:16] Ketosis for type 1 in children. [00:50:09] 1.2g per kg protein. [00:51:38] Vision for spreading the word. [00:52:29] Medicine is an oil tanker. [00:53:54] Dr. Runyan's books for type 1 and type 2. [00:54:50] Ellen Davis of Ketogenic-Diet-Resource.com. [00:55:45] "Normal" blood sugars.

Chris here, writing the show notes for this episode presented by my wife and food scientist Julia Kelly where she interviews Mickey Trescott, and Angie Alt. I've talked a lot about ketogenic diets on the podcast, but the truth is ketosis is a hack to improve my cognition and athletic performance. Autoimmune Paleo (AIP) is the diet that enabled me to recover my health, and since then, we've coached hundreds of other athletes in our practice using a very similar approach. With the diet cornerstone in place, I became curious about what else I could do to improve my health and athletic performance. Shortly after came my discovery of functional medicine and the hundreds, if not thousands, of other lifestyle factors that needed to be in place in order for me to have what I enjoy today. The Autoimmune Wellness Handbook addresses the most important of those other lifestyle factors. Authors Mickey and Angie introduce a complementary solution that focuses on seven key steps to recovery: inform, collaborate, nourish, rest, breathe, move, and connect. Here's the outline of this interview with Julia Kelly, Mickey Trescott, and Angie Alt: [00:01:43] The Paleo Mom. [00:04:26] autoimmune-paleo.com [00:07:22] The athlete's gut. [00:08:46] Inform - be your own expert. [00:09:24] Collaborate - build your team. [00:13:15] Hashimoto's. [00:16:10] Nourish - choosing what to eat. [00:20:17] Movement - should you back off? [00:24:33] Rest. [00:26:37] Breath - managing stress. [00:27:48] Spending time in nature. [00:29:02] Social isolation. [00:34:13] Recipes and meal planning. [00:41:09] The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness. [00:41:16] Autoimmune Paleo podcast.

Dr. Tim Gerstmar practices Naturopathic Medicine at his Redmond, WA office, Aspire Natural Health. He specialises in working with people with digestive and autoimmune problems, and has worked with many of the most difficult to treat situations using a blend of natural and conventional medicine. He treats patients locally, throughout the US and as far away as the Qatar, Korea and Australia. In this interview, Dr. Tim talks about methylation, sequencing diet and lifestyle medicine, environmental pollutants, detoxification physiology and treatments plus much more! Here's the outline of this interview with Dr. Tim Gerstmar, ND: [00:00:23] Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything — Tim Gerstmar, N.D. (AHS14). [00:04:22] Gut, autoimmune, hard-to-treat cases. [00:05:21] Autism. [00:06:20] Sequencing diet and lifestyle medicine. [00:09:33] Dr. Gerstmar employs health coaches. [00:10:33] 23andMe, penetrance. [00:12:23] Robb Wolf. [00:14:55] Environment toxicity. [00:17:18] Toxicity and thyroid function. [00:18:26] AHS 16 - Tim Gerstmar - Obesogens and Endocrine Disruptors. [00:19:22] 100,000 chemicals into the environment since WWII. [00:19:53] According to the EU, many haven't been adequately safety tested. [00:23:05] Obvious exposure revealed via a detailed history. [00:24:03] Scorecard. [00:24:59] Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health with Dr. Bill Shaw, PhD. [00:25:46] Xylene on the Genova organic acids test (it's also on the Great Plains TOX). [00:30:43] Environmental Working Group Body Burden. [00:32:38] Heavy metals: mercury, arsenic, lead. [00:34:44] Fat soluble compounds. [00:35:16] Nutrient dependencies for detoxification. [00:36:12] Caloric restriction. [00:36:38] Milk thistle. [00:37:03] Sulforaphane Nrf2. [00:37:47] Peeing and pooping. [00:38:33] Sweating and sauna. [00:38:58] Household chemicals. [00:39:19] Flame retardants in clothing. [00:40:18] EWG Dirty dozen and clean fifteen. [00:40:50] Leaner cuts of meat. [00:41:36] Mattresses. [00:42:43] Niacin uses up methyl groups. [00:43:51] Methylation and detoxification. [00:44:37] Sequencing detoxification. [00:45:20] Enterohepatic recirculation. [00:47:31] Evolutionary mismatches. [00:48:08] The gut microbiome, glucuronidation bonds. [00:49:07] Olestra. [00:49:46] Rice bran, psyllium. [00:51:21] Apple pectin. [00:51:45] Aspire Natural Health. [00:53:48] Preconception care for both men and women. [00:56:29] Changing the political climate.

Dr. Dawn Kernagis is a Research Scientist in the area of human performance optimization and risk mitigation for operators in extreme environments, such as those working in undersea diving, high altitude aviation, and space. Dr. Kernagis came to IHMC from Duke University Medical Center, where her postdoctoral research was funded by the Office of Naval Research and the American Heart Association to identify pathophysiological mechanisms and potential therapeutic targets in multiple forms of acute brain injury. Here's the outline of this interview with Dr. Dawn Kernagis [00:00:20] STEM-Talk podcast. [00:01:35] Ken Ford. [00:03:44] Keto Summit. [00:04:06] Outside Magazine: Is the High-Fat, Low-Carb Ketogenic Diet Right for You? [00:04:22] NEEMO expedition. [00:08:30] The Twins Study was the first study of its kind to compare molecular profiles of identical twin astronauts with one in space and another on Earth. [00:12:04] Apolipoprotein E (APOE). [00:12:13] STEM-Talk Episode 12: Dale Bredesen Discusses The Metabolic Factors Underlying Alzheimer's Disease. [00:16:28] Apolipoprotein E4 protective against malaria? [00:19:14] AHS 16 - Steven Gundry - Dietary Management of the Apo E4. [00:20:37] STEM-Talk Episode 14: Dominic D'Agostino. [00:21:28] Lauren Petersen: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:22:55] A combination of 16S, metagenomic shotgun, and metatranscriptomic sequencing. [00:29:48] Estrogen receptor (ER), progesterone receptor (PR), and HER2 expression. [00:31:16] Python, scikit-learn, TensorFlow. [00:31:32] The R Project for Statistical Computing. [00:33:15] MATLAB. [00:34:10] STEM-TALK Episode 1: Peter Attia On How To Live Longer And Better. [00:35:23] Swiss cheese model, Gareth Lock. [00:40:48] Duke University. [00:41:04] Richard Moon. [00:42:59] NEEMO blog.

A Whole Health Educator and Personal Trainer from Mountain View, California asked me some questions about the FDN certification and since we get so many questions like the ones below, Tommy and I did a webinar to answer those and more, live. The questions: What health services did you offer before studying with FDN? How did you integrate your new training into your service offerings at the beginning? Have you been able to use FDN to build a solid/sustaining income and business model? If so, how long did that ramp up process take? What marketing initiatives/strategies have you tried? Which worked best/least? Were there additional/unforeseen start up costs? What challenges have you had along the way to setting up business with FDN? What might you have done differently? What are your thoughts on the current lab testing that FDN recommends, as well as the supplement brands they have relationships with? Do you find that most of your income from FDN stems from patient sessions or from supplement income? Some other avenue? Here's the outline of this webinar with Dr. Tommy Wood: [00:03:25] Kalish Institute. [00:05:54] Robb Wolf. [00:06:27] Root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians). [00:07:16] Tommy's blog. [00:07:53] OAT, DUTCH, blood chemistry. [00:09:09] Chris Kresser's ADAPT course. [00:10:10] Bryan Walsh's Metabolic Fitness Pro biochemistry course. [00:10:28] Khan Academy chemistry. [00:13:31] Mark Sisson's Primal Health Coaching certification. [00:14:59] Functional Diagnostic Nutrition. [00:17:53] Coursera Physiology Course form Duke University. [00:20:01] Why Zebras Don't Get Ulcers. [00:21:34] Jamie Kendall-Weed. [00:24:06] Paleo Physicians Network. [00:26:27] Tommy WOULD do it all again the same :) [00:29:19] "A ticket to play the game"‒Physician's Assistant [00:33:44] Student debt. [00:35:35] How to Start a Startup. [00:36:51] The Elite Performance Program (EPP). [00:37:09] Ralston Consulting. [00:37:49] Lisa Fraley, legal coach. [00:38:08] Client agreements. [00:39:53] Amelia. [00:41:16] Jordan Reasoner podcast. [00:42:33] Practitioner Liberation Project. [00:43:24] Ben Greenfield podcast with Jamie. [00:44:47] Zoom, Zendesk, Slack. [00:45:02] ScheduleOnce. [00:47:04] Trello. [00:48:07] Google Drive [00:48:48] HIPAA compliance. [00:51:24] Data extraction and model building. [00:51:45] Python Machine Learning. [00:52:00] scikit-learn, TensorFlow. [00:52:52] BioHealth Adrenal Stress Profile (saliva). [00:53:17] BioHealth 101. [00:53:53] Mediator Release Test (MRT). [00:54:53] AIP, Whole30. [00:55:13] Cyrex Labs. [00:56:35] Aristo Vojdani. [00:57:00] Ellen Langer. [00:58:01] Align Podcast. [00:58:26] Counterclockwise: Mindful Health and the Power of Possibility. [00:59:10] Ron Rosedale. [01:00:34] Keto Summit. [01:01:04] PHAT FIBRE. [01:03:21] PHAT COW! [01:03:33] Fruition chocolate.

Aaron Alexander is an accomplished manual therapist and movement coach with over a decade of experience. He is the founder of Align Therapy™, an integrated approach to functional movement and self-care that has helped thousands including Olympic and professional level athletes. He is the creator of the 'Self-Care Kit' and the host of a highly ridiculous and informative podcast. Here's the outline of this interview with Aaron Alexander: [00:00:18] Rolfing Institute. [00:00:28] Structural alignment. [00:01:34] Entrepreneurship. [00:02:10] Align Podcast. [00:02:41] Dr. Stuart McGill. [00:02:50] Bike Fit Done Right: Nigel McHolland on my podcast. [00:02:54] Dr. Ellen Langer. [00:03:59] David Epstein. [00:04:33] Prof. Tim Noakes. [00:04:50] Keto Summit. [00:05:58] Mindfulness. [00:08:42] Hormesis. [00:08:58] Aaron at AHS 16. [00:09:16] Dr. Grace Liu. [00:12:53] Amy Cuddy. [00:15:31] Strongfirst instructor. [00:16:28] Read to Run: Kelly Starrett on my podcast. [00:21:44] Futsal. [00:24:02] Alexander Technique. [00:29:10] Sitting cross-legged. [00:30:09] Pomodoro alarm. [00:30:20] Lotus position. [00:31:47] Esther Gokhale chair. [00:37:26] Aaron is looking for a publisher. [00:40:00] Glidewalking. [00:41:12] Dr. Mark Cucuzzella barefoot running. [00:44:28] Aaron's self-care kit. [00:46:59] Rogue Fitness chinup bar. [00:47:29] My interview on Aaron's podcast.

Lauren Petersen, PhD, is a postdoctoral associate working for Dr. George Weinstock and investigating the microbiome. Our knowledge of the 100 trillion microorganisms that inhabit the human body is still very limited, but the advent of next-generation sequencing technology has allowed researchers to start understanding what kind of microorganisms inhabit the human body and identifying the types of genes these organisms carry. As part of the NIH-funded Human Microbiome Project, her lab is focused on developing and applying the latest technologies to characterize the microbiome and its impact on human health. One of her main projects is metatranscriptomic analysis whereby they are attempting to characterize gene expression of an entire community from human samples such as stool and saliva. Gaining information on what signals or environmental factors can trigger changes in global gene expression of an entire microbial community may provide us with the tools to better treat certain types of diseases in humans. Lauren is currently working on the Athlete Microbiome Project. By collecting stool and saliva samples from a cohort of highly fit professional cyclists, she will make an attempt to understand how their microbiomes may differ from those of the general population. The goal is to characterize the species present, the genes they carry, and how gene expression is modulated in athletes who push their bodies to the limit. Here's the outline of this interview with Lauren Petersen: [00:00:28] George Weinstock, PhD. [00:01:27] Jeremy Powers interview. [00:01:43] Jeff Kendall-Weed. [00:02:15] Why care about the gut microbiome? [00:03:32] Metabolic functions. [00:03:51] NIH Human Microbiome Project. [00:04:39] Phase II longitudinal study. [00:06:01] Microbial diversity. [00:07:33] Lyme and antibiotics. [00:08:15] Chronic Fatigue Syndrome. [00:09:35] Gordon conferences - Rob Knight. [00:10:27] American Gut Project. [00:10:48] Firmicutes and Bacteroidetes. [00:11:05] Enterobacteriaceae. [00:11:59] Fecal transplant. [00:13:16] Screening donors. [00:13:32] DIY. [00:13:52] C. diff. [00:14:14] Transplants started in the 50s. [00:14:47] IBS. [00:16:12] Healthy donor. [00:17:43] Within a month, Lauren was feeling a lot better. [00:18:13] Instantaneous improvement on the bike. [00:19:22] No more stomach issues, "more energy than I knew what to do with". [00:19:54] Retest data showed perfect match with donor. [00:20:56] Sequencing large vs. small intestinal microbes. [00:21:28] FDA has no idea what to do. [00:23:02] Strategies for maintaining a healthy gut microbiome. [00:23:31] Whole foods, lots of fruit and vegetables. [00:23:48] No gels. [00:24:26] Athlete Microbiome Project. [00:26:34] Microbiome doping? [00:27:05] Ruminococcus - starch digester. [00:28:26] Enterotype - the dominate species in the gut. [00:28:56] Prevotella. [00:30:14] Teasing apart the cause and the effect. [00:32:28] Endotoxins released during intense exercise. [00:32:49] 25 participants at the time of recording, I'm number 26! [00:33:29] Matching cohort of healthy controls. [00:34:28] Ibis World Cup racer. [00:35:01] uBiome. [00:35:08] My app. [00:35:54] The problem with 16S sequencing. [00:36:16] Missing bifidobacteria. [00:37:05] A combination of methods is required for accurate testing. [00:38:30] New commercially available test? [00:39:11] Probiotic quality. [00:40:04] Testing probiotics. [00:41:37] Bifido doesn't like oxygen (or your stomach). [00:42:02] Lactobacillus is more resilient. [00:42:50] Bifido love fructooligosaccharides. [00:43:36] Lack of association with dietary restrictions. [00:44:53] Feed your microbiome!

It's really tough to get science-based information about the ketogenic diet - there's so much new research happening all the time, it's hard to keep up! However, we've put together a free online Keto Summit with some world-class doctors, researchers, and athletes who share their latest and best knowledge - how to refine your keto diet, ketone supplements, health benefits of keto, weight loss benefits of keto, and more. I'm especially excited about the talks by Patrick Arnold, Prof. Tim Noakes, and Dr. Kenneth Ford. So, don't miss out as you can watch them all for free during the event! In fact, if you sign up today, you can watch Dominic D'Agostino's presentation on Neurodegenerative Diseases, Supplements, & Keto Disease Prevention immediately. Just go here to get your ticket (it starts on Sunday, September 25th).

Joshua Fields Millburn is one half of The Minimalists. At first glance, people might think the point of minimalism is only to get rid of material possessions: Eliminating. Jettisoning. Extracting. Detaching. Decluttering. Paring down. Letting go. But that's a mistake. Minimalists don't focus on having less, less, less; rather, they focus on making room for more: more time, more passion, more experiences, more growth, more contribution, more contentment. More freedom. Clearing the clutter from life's path helps us make that room. Minimalism is the thing that gets us past the things so we can make room for life's important things—which actually aren't things at all. Joshua wasn't always a minimalist. In late 2009, his mother died and marriage ended (in the same month), and Joshua started questioning everything. That's when he discovered minimalism. Now, Joshua thinks he owns fewer than 288 things (but he doesn't actually count his stuff). Minimalism: A Documentary About the Important Things examines the many flavors of minimalism by taking the audience inside the lives of minimalists from all walks of life—families, entrepreneurs, architects, artists, journalists, scientists, and even a former Wall Street broker—all of whom are striving to live a meaningful life with less. Check out the books, "Let go, change your life TEDxFargo talk" and new The Minimalists Podcast, where they discuss living a meaningful life with less stuff and answer questions from their listeners. In the show I mentioned Colin Wright's Exile Lifestyle blog and Derek Sivers on Tim Ferriss's podcast.

Any discussion of genetically modified organisms (GMOs) is fraught with difficulty, not least of which is the definition. The Non GMO Project describes them as "organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering," but there are others, see Leandra's AHS 16 poster for more details. Leandra Brettner is a PhD candidate at the University of Washington department of bioengineering, and in this interview we discuss artificial selection, DNA delivery methods, integration and mutation breeding together with their safety concerns. One might argue that GM is a technique, and that each application should be tested for safety. In this interview I argue to Nassim Nicholas Taleb's point that GMOs fall into a special class of problem where the potential harm is systemic (rather than localised) and the consequences can involve total irreversible ruin, such as the extinction of human beings or all life on the planet. Here's the outline of this interview with Leandra Brettner: 0:04:34 Legislation S. 764. 0:08:30 Sequence-specific nucleases. 0:08:49 I went looking for a Khan video on CRISPR Cas9, and found this terrifying TED talk. 0:09:22 Homologous recombination. 0:14:02 Mutation breeding. 0:16:36 Monsanto Buys Seminis (2005). 0:18:41 Leandra misspoke when she said Monsanto owned the BRCA1/2 gene, it was Myriad Genetics. 0:33:32 Bacteriophage. 0:35:54 Evolutionary computation. 0:38:44 The effect of glyphosate on potential pathogens and beneficial members of poultry microbiota in vitro. 0:40:37 An overview of the last 10 years of genetically engineered crop safety research. 0:43:53 The Precautionary Principle (with Application to the Genetic Modification of Organisms).

This podcast is the second part of a series. In the first part, Dr. Shaw and I talked about how to measure metabolism using organic acids. My initial test showed two major problems: yeast and clostridia overgrowth. It's been about six months since I took probiotics and Raintree Formulas Amazon antifungals for two months and the retest shows some but not complete improvement. The primary focus of this interview is the new Great Plains test for organic (nonmetal) environmental toxicity, something that I think may be a problem for the people that work with us. I won't know for sure until we collect some more data, as always I like to test myself before recommending others do the same, and my result turned out to be "one of the cleanest Dr. Shaw has ever seen." The possible exception is a mild elevation of 2-Hydroxyisobutyric and other metabolites that indicate exposure to petrochemicals I suspect from riding my bike on the road. Download my full result About my guest William Shaw, Ph.D., is board certified in the fields of clinical chemistry and toxicology by the American Board of Clinical Chemistry. Before he founded The Great Plains Laboratory, Inc., he worked for the Centers for Disease Control and Prevention (CDC). Order an organic acids test with nonmetal chemicals profile Use the discount code TOX for $150 off. Here's the outline of this interview with Dr William Shaw, Ph.D. 0:00:18 Previous interview. 0:03:25 HPHPA (3-(3-hydroxyphenyl)-3-hydroxypropionic acid). 0:03:55 D-Lactate free probiotic. 0:04:37 Vancomycin or Metronidazole. 0:05:03 Results, markers 33 and 34. 0:07:00 Arabinose. 0:07:24 Amazon A-F. 0:10:34 The Role of Oxalates in Autism and Chronic Disorders. 0:13:19 How to Protect Your Family from Environmental Toxicity with Dr. Julie Walsh on the Paleo Baby podcast. 0:13:37 AHS16 - Tim Gerstmar - Obesogens and Endocrine Disruptors. 0:16:44 Succinic dehydrogenase. 0:18:20 Tiglylglycine. 0:19:04 Kearns-Sayre syndrome. 0:20:40 2-Hydroxyisobutyric Acid, MTBE and ETBE. 0:43:12 Sauna + niacin flush. 0:50:18 discount code TOX. 0:57:54 GPL webinar archive. 0:58:08 GPL University upcoming events.

Tim JP Collins is a British entrepreneur and host of The Anxiety Podcast. In a former life as an executive, Tim reached a tipping point onstage during a big presentation and has since turned his life around to overcome his anxiety and is now helping other people do the same. Looking back Tim realised that he'd created the perfect storm: Lots of travel away from home and family. Drinking alcohol in excess and too often. Staying up late and then waking up with gallons of coffee. Years of bodily abuse with bad food & not enough exercise. Working in a job that created no meaning. During this interview, you'll find out how Tim conquered his anxiety. Tim mentioned: Luis Villasenor from Ketogains. The Ultimate Guide To Reinventing Yourself by James Altucher. I mentioned: Minimalism, a Documentary About the Important Things. The Keto Summit. Part two of this conversation is on Tim's podcast, where I talk about the connection between chronic inflammation and anxiety, and how some of the changes Tim made may have been measurable in blood: Anxiety disorders and inflammation in a large adult cohort Inflammatory markers included C-reactive protein (CRP), interleukin (IL)-6 and tumor-necrosis factor (TNF)-a. Elevated levels of CRP were found in men, but not in women. Interleukin 6 is secreted by T cells and macrophages to stimulate immune response, e.g. during infection and after trauma. (TNF)-a is a cell signaling protein (cytokine) involved in systemic inflammation and is one of the cytokines that make up the acute phase reaction. It is produced chiefly by activated macrophages, although it can be produced by many other cell types such as CD4+ lymphocytes, NK cells, neutrophils, mast cells, eosinophils, and neurons. Immune dysregulation is especially found in persons with a late-onset anxiety disorder. Increasing evidence links anxiety to cardiovascular risk factors and diseases such as atherosclerosis, metabolic syndrome, and coronary heart disease. Chronic stress may initiate changes in the hypothalamic–pituitary–adrenal (HPA) axis and the immune system, which in turn can trigger depression as well as anxiety.

I will send the first 100 people that leave me a 5-star review on iTunes (video instructions) a bar of Fruition 100% dark chocolate. Please send your US shipping address to [email protected] Chocolate is awesome! Everyone knows that. Less well known is cacao's (we use the terms chocolate, cocoa, and cacao synonymously in this podcast) blood pressure lowering and insulin signalling effects. The interest in the effect of cacoa on blood pressure started with the discovery that an island population of Kuna Indians suffered much lower incidence of hypertension and age-related rise of blood pressure. The people that returned to the mainland enjoyed no such benefit, even after correcting for salt intake. Island-dwelling Kuna Indians consume about 3-4 cups of cacoa drinks on average per day, while the mainland-dwelling Kuna Indians consume up to 10 times less cocoa. Christopher Columbus in 1502 Explorers like Columbus brought cacoa to Europe but people didn't like the drink without it first being sweetened. Subsequent roasting (up to 120 °C), mixing (conching), alkalising (dutching), adding sugar, milk, vanilla and lecithin emulsifiers make chocolate as we know it today. Unfortunately, much of this processing removes the flavanols that are the compound of interest. Flavanols are also found in other plant-derived produce, including beans, apricots, blackberries, apples and tea leaves, but in a lower concentration than in cacoa. More trouble for chocolate As with many crops grown in third-world countries, there are ethical concerns, especially child labour. "Bean to bar" chocolate may be nothing of sort, and some manufacturers may be in the remelting and wallpaper business. Know what you're buying! As with most things in life, you pay for what you get, and the very best is not available in your local supermarket. That's why you should listen to this podcast and consider joining a buyer's club like the Chocolate Garage. Here's the outline of this podcast with Toréa Rodriguez, FDN-P: 0:00:30 Toréa has been on my podcast twice before [1, 2]. 0:02:56 The Functional Diagnostic Nutrition certification program. 0:03:05 Fabian Popa interview. 0:03:57 Jeremy Powers interview. 0:05:33 torearodriguez.com 0:06:30 Video instructions for leaving me a review on iTunes. 0:07:25 Buy Fruition 100% dark chocolate direct from me. 0:09:22 Cochrane Database of Systematic Reviews: Effect of cocoa on blood pressure. 0:10:08 Cocoa, Glucose Tolerance, and Insulin Signaling: Cardiometabolic Protection. 0:11:37 Khan Academy video: Enzyme Linked Receptors. 0:15:32 A randomized, controlled, double-blind, crossover showed for the first time that the intake of just 10 g of cocoa with a very low caloric (38 kcal) and flavonol (80 mg) content per day was already significantly ameliorating arterial function in healthy subjects. 0:18:15 PHAT FIBRE MCT oil powder. 0:21:59 Cyrex Array #4 Gluten-Associated Cross-Reactive Foods and Foods Sensitivity. 0:30:58 The Meadow and Cacao in Portland. 0:32:31 Sunita De Tourreil from the Chocolate Garage. 0:33:27 Mutari Chocolate. 0:33:59 Francois Pralus Chocolate. 0:34:27 Domori Chocolate. 0:34:31 Grenada Chocolate. 0:35:01 Marou Chocolate. 0:36:35 Dick Taylor Chocolate.

The overall prevalence of erectile dysfunction in men aged ≥20 years was 18.4% suggesting that erectile dysfunction affects 18 million men in the US alone. Among men with diabetes, the prevalence of erectile dysfunction was 51.3%. ED can have a neurogenic, psychogenic, or endocrinologic basis, but the most common cause is thought to be related to vascular abnormalities of the penile blood supply and erectile tissue often associated with cardiovascular disease and its risk factors. Listen to this podcast to find out about the prevalence of, and solutions for, erectile dysfunction. Bibliography 0:05:19 Prevalence and risk factors for erectile dysfunction in the US. 0:11:51 The circadian timing system and environmental circadian disruption: From follicles to fertility. 0:15:11 Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. 0:21:36 Fathers have lower salivary testosterone levels than unmarried men. 0:24:21 Physiological consequences of U.S. Army Ranger training. 0:34:14 Irritable bowel syndrome is associated not only with organic but also psychogenic erectile dysfunction.

Jeremy Powers is the current U.S. Cyclocross champion and top-ranked American rider in the world, and he listens to my podcast! I couldn't believe it when I found out. Jeremy emailed me to say hi, and of course, I immediately invited him on so that I could probe deep into the diet, lifestyle, training and racing strategy that has enabled him to be National Champion four times. Our contact was minimal before the interview, and I had no idea that Jeremy has a delicate relationship with carbohydrates, or that he has experimented with the ketogenic diet. Here's the outline of this interview with Jeremy Powers: 0:04:02 Infectious mononucleosis (mono). 0:04:31 Northampton Cycling Club Elite Team 0:04:37 Alec Donahue and Mukunda Feldman. 0:05:48 Danny from Jelly Belly cycling team. 0:06:26 Philadelphia International Cycling Classic. 0:07:25 Kirk Albers. 0:08:54 Cross is 30-40 race days per year. 0:08:59 Road is an additional 70-80. 0:11:27 Tubular tyres. 0:11:30 SRAM eTAP wireless shifting, hydraulic brakes and 1X system with clutch derailleurs. 0:17:46 "Just go out there and flap your wings." 0:18:45 "Blackboard technique where I think about absolutely nothing" 0:22:18 Behind the Barriers documentary series. 0:26:28 Very low blood sugar: 40 mg/dL! 0:29:40 Workup at the Mayo Clinic included the blood marker C-peptide. 0:32:12 CHO intake of around 200g on a day included four hours of training. 0:32:48 Cross season is Sep - Feb. 0:32:55 Five week rest break in Feb. 0:33:11 Training 25-30 hours a week. 0:33:36 6-8 weeks of base. 0:36:53 Core, plank, side-plank. 0:37:36 3x12 15-25lb Bulgarian split-squat. 0:38:13 CrossFit style box jumps. 0:45:43 After Chris Froome cut back on carbs for more protein, he lost 20 pounds, started winning the Tour de France, and became a millionaire. 0:45:46 2016 Tour de France second place finisher Romain Bardet. 0:45:52 Breakfast of Champions article by Marty Kendall. 0:47:31 MCT oil. We make a powdered version. 0:51:24 Review: Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? 0:51:40 Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. 0:55:04 Focus bikes. 0:57:18 Cyclocross camp in August with FasCat Coaching. 0:57:42 Ember: The World's First Non-invasive Haemoglobin Tracker. 0:59:28 Ferritin blood test. 0:59:55 Very low 25-OH-D. 1:01:05 The Daily Lipid Podcast 9: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measuring Parathyroid Hormone (PTH). 1:05:18 JAM Fund Cycling. 1:07:41 Ellen Noble. 1:10:07 www.jpows.com 1:10:14 behindthebarriers.tv

In January 2014, young and talented Romanian engineer Fabian Popa was feeling fine when pneumonia struck from nowhere. He remembers coming home from work and feeling a burning sensation in his chest. After a short time coping with the coughing, severe fatigue set in and Fabian found himself unable to work. Having heard about the potential for unwanted effects caused by antibiotics, Fabian held out hoping the coughing would subside. After ten days he relented, and upon listening to his lungs, the doctor said: "Well, you have pneumonia. Take this antibiotic." And that's what he did. Fabian took Bayer brand Avelox, a fluoroquinolone antibiotic. In the United States, similar drugs Ciprofloxacin ("Cipro") and Levofloxacin are more commonly prescribed. Everything was fine for a month, but then things started to go wrong in mysterious ways. The biggest signs that something was wrong were neurological in nature, and he experienced muscle weakness and twitching. Chronic diarrhoea set in and Fabian began to gain weight. After exhausting his options in Romania, Fabian moved on to to Germany where he eventually got a diagnosis of an autoimmune disease called Hashimoto's thyroiditis. In this interview, Fabian speaks candidly about his recovery from "iatrogenic" injury. Iatrogenesis (from the Greek for "brought forth by the healer"), doesn't necessarily imply an error, but rather an unintended outcome. Had he not taken the medicine, Fabian might not have been here to talk about his recovery. But still, the unwanted effects of the antibiotics were severe. Fabian's story of recovery is incomplete but still inspiring. As an engineer, he applied his analytical and problem solving skills to blood chemistry, urinary organic acids, and stool culturomics to design a solution that consisted of diet and lifestyle modification and nutritional supplements. At the end of this interview, I asked Fabian: "Let me just check, you are feeling better than before aren't you?" to which he replied: "Yes, of course [...] Maybe next time we talk, I can report that there's autoimmune no more." Here's the outline of this interview with Fabian Popa: 0:05:07 Fluoroquinolone antibiotics. 0:07:47 Hashimoto's thyroiditis. 0:18:43 Dr. Grace Liu, PharmD. 0:18:46 Dr. Tommy Wood, MD is the CMO at Nourish Balance Thrive. 0:19:33 Haptoglobin. 0:22:32 Diamine oxidase is one of the two enzymes that break down histamine, the other being Histamine N-methyltransferase. 0:23:06 Complement component 3 blood test. 0:23:59 Tumor necrosis factor alpha blood test. 0:25:37 Fabian used the autoimmune Paleo diet, my favourite guide is called A Simple Guide to the Paleo Autoimmune Protocol. 0:29:58 The Marshall Protocol (please don't do this!) 0:30:48 Tim Ferriss podcast. 0:33:58 Faecal microbiota transplantation (FMT) at the Taymount clinic. 0:37:03 Justin Sonnenburg presentation at the UCSF Paleo Symposium. 0:37:04 Diet-induced extinctions in the gut microbiota compound over generations. 0:38:54 Stool culturomics can be superior to metagenomics [1, 2, 3, 4, 5, 6, 7, 8] 0:39:46 uBiome and my report tool. 0:40:32 Iatrogenic injury.

Fast facts: The elimination diets that we've gotten great results with for our clients travel very well with a little planning. Our diet didn't vary from the norm on a recent three week road trip. I've been eating a very high fat and fibre, moderate protein, zero acellular carbohydrate (e.g. sugar) ketogenic diet. Just before we departed, my blood glucose was 77 mg/dL and blood beta-hydroxybutyrate was 1.4 mmol/L. I placed 29/600 in the BC Bike Race, a 7-day race in a very wet British Columbia. In over 18 hours of racing, I consumed zero calories and a total of 2L of plain water whilst on the bike. Here's the outline of this podcast: 0:05:06 Julie's videos: Food prep for the BC BIke Race, Truck Stop Gourmet, and How to Shop at an Unfamiliar Market. 0:05:33 Instant Pot pressure cooker. 0:05:41 FoodSaver Vacuum Sealing System. 0:09:41 Glass Mason Jars. 0:11:37 Cultured Caveman restaurant in Portland. 0:11:45 Mission Heirloom (podcast). 0:14:18 Wild Planet Wild Sardines in Extra Virgin Olive Oil. 0:14:49 Artisana Organic Raw Coconut Butter. 0:15:10 US Wellness Meats. I particularly enjoy their liverwurst, braunschweiger, head cheese, pemmican and pork rinds. 0:16:07 Epic All Natural Meat Bar, 100% Wild, Boar With Uncured Bacon. 0:16:22 LunchBots stainless snack box. 0:16:47 SeaSnax Roasted Seaweed. 0:19:38 James Wilson (podcast). 0:24:58 KetoCaNa (podcast). 0:25:04 UCAN Superstarch (podcast). 0:27:12 Gastrointestinal Complaints During Exercise: Prevalence, Etiology, and Nutritional Recommendations. 0:28:52 Carrying two copies of a somewhat common allele of the FMO3 gene, defined as E308G and E258K, has been reported to lead to mild trimethylaminuria. 0:40:33 PHAT FIBRE. 0:42:56 Catabolic Blocker (podcast). 0:43:27 PharmaNAC (podcast). 0:44:03 Podcast: Should You Supplement with Antioxidants? 0:45:05 Meriva and EnteroMend (podcast). 0:50:29 BIOHACKER SUMMIT UK with Pando. 0:51:12 Creatine (article). 0:52:05 NiaCel (nicotinamide riboside) (podcast).

Rory Heath is a columnist at Strength & Conditioning Research and a 4th-year medical student at King's College, London. Rory has a passion for sports medicine and attends many sports medicine conferences. Treatment for anterior cruciate ligament (ACL) injury, common in contact sports like rugby, are frequently the focus of these events. In this interview, Rory talks about how some simple dietary changes may reduce the basal level of inflammation and reduce the number of injuries happening in the first place. Potentially inflammatory foods like wheat and dairy may be a cost-effective way to feed a rugby team in the short term, but if the diet ultimately contributes to an injury that requires surgery then clearly both the team and the player lose out. The idea of preventing illness before it happens is not limited to sports medicine, and in this interview, Rory and I discuss some of the other diet and lifestyle hacks that assist with performance and longevity. In this interview I mentioned: My interview with Professor Kieran Clarke for the Keto Summit. Interviews with Dominic D`Agostino on STEM-Talk and The Quantified Body. Rory's article on strength training for the elderly. MOVE EAT TREAT.

Dan Pardi is a rare bird. Not only does Dan have a classical education in sports medicine and exercise physiology, he also spent time working with Dean Ornish at the Preventive Medicine Lifestyle Institute before spending a decade working in the pharmaceutical industry. Dan now collaborates with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University and is also the CEO of a health-behavior technology company called Dan's Plan, which seeks to help people improve their health by establishing and sustaining an effective daily health practice. In this interview, Dan talks about the practical use of tracking devices from the Quantified Self movement, and his new project, humanOS. Dan's new podcast, humanOS Radio (iTunes, Stitcher, YouTube, Overcast) has been at the top of my listening list for the past couple of months now, and for the first few episodes, Dan has focussed exclusively on interviewing professors within the realm of health, performance and longevity. Dan also writes regularly on the blog at Dan's Plan. Here's a brief outline of this interview with Dan Pardi: 0:00:26 Dan has been on my podcast once before. 0:02:15 Dean Ornish. 0:04:19 Dan works at Stanford under Jamie Zeitzer in the Circadian Biology Department. 0:07:56 dansplan.com. 0:10:23 My previous podcast with Dr. Tommy Wood where we discuss rodent studies. 0:11:55 Radiographic studies at University of Washington. 0:15:52 humanOS 0:21:38 humanOS Radio podcast. 0:25:45 Zeo, Inc. 0:29:59 Tim Ferriss almond butter at night 0:31:39 IFTTT. 0:52:48 Dan's Plan on Facebook and Twitter.

Two brilliant scientists are racing to be the first to commercialise exogenous ketones. The applications include athletic performance and metabolic therapies for CNS oxygen toxicity, epilepsy, and neurodegenerative diseases. In the red corner, Dr. Richard Veech, one of the greatest living minds in basic biochemistry. In the blue corner, the also brilliant renegade chemist Patrick Arnold. Stuck somewhere in the middle is superhuman researcher Dominic D'Agostino, associate professor in the department of molecular pharmacology and physiology at the University of South Florida, and a visiting research scientist at the IHMC. Patrick clearly has the head start, and I've been supplementing with his KetoForce and KetoCaNa products for over two years for bike races. Imagine my horror then when Dr. Veech appeared on the Bulletproof and Ben Greenfield podcasts to claim that Patrick's racemic ketone salts were "harmful and inhibitory" and "a dumb for convenience of manufacturing". Caution is warranted. A racemic mixture is one that includes both the D and L enantiomers. The source of the D and L labels was the Latin words dexter (on the right) and laevus (on the left). You may also have seen the labels R and S. R comes from rectus (right-handed) and S from sinister (left-handed). The physiological form of beta-hydroxybutyrate (BHB) is the D form. This is the same reason why Tommy would never recommend synthetic vitamins (vitamin E is a good example), because you get a racemic mixture and the inactive form tends to inhibit the more active form. L-BHB is also metabolised. BHB is not like the synthetic vitamins. Through some elegant radiotracer studies, Dr. Veech's colleague Dr. Henri Brunengraber showed that the L-form is neither harmful nor inhibitory, and is also metabolised and converts to acetoacetate and back to D-BHB. The conversion is less efficient from the L-form, and relatively more of it is used for lipid synthesis and direct oxidation. 100% D-BHB might be better than a racemic mixture, but it's not harmful or inhibitory. As Dominic points out, racemic compounds have anti-seizure, anti-cancer and anti-inflammatory effects. If this all sounds a bit cloak and dagger. It's because it probably is. After an in depth conversation and then interview for the Keto Summit, Professor Kieran Clarke of Oxford University made a compelling case for the D-BHB ester that has yet to be commercialised. My feeling is that her and Dr. Veech have a superior product, but that Dr. Veech's recent comments about racemic mixtures are anticompetitive opinion not backed up by evidence. Is Dominic completely neutral in all this? Probably not. See US patent US20140350105 and US20140073693 (Savind, Inc is Patrick Arnold's company). Are we neutral? Nope. We sell an MCT oil powder! Do you have questions for Dominic or Patrick? Please leave them in the comments section below then sign up for the Keto Summit and I'll do my best to ask the experts when I interview them next month. Also see the two new excellent podcast interviews with Dominic on STEM-Talk and The Quantified Body. Here's the outline of this interview with Dr. Tommy Wood: 0:00:20 Podcast: Bulletproof Radio. 0:00:26 Podcast: Ben Greenfield. 0:01:10 Dr. Richard Veech. 0:02:28 1995 paper: Insulin, ketone bodies, and mitochondrial energy transduction. 0:03:08 Prototype Nutrition. 0:07:37 Atrial natriuretic peptide. 0:08:10 KetoCaNa. 0:10:04 Dominic and Patrick's study Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague-Dawley rats. 0:13:19 Khan Academy: Stereochemistry. 0:15:03 D-L-alpha tocopherol. 0:22:32 NAD+/NADH ratios. See The Secret Life of NAD+: An Old Metabolite Controlling New Metabolic Signaling Pathways. 0:22:35 Ubiquinone. 0:23:25 Khan Academy: ATP hydrolysis: Gibbs free energy. 0:25:13 28% increase in cardiac efficiency 0:33:12 Dr. Mary Newport. 0:33:25 Steve Newport case study. 0:35:07 Sirtuins. 0:35:41 Lactate and pyruvate. 0:41:52 Kraft dried blood spot oral glucose tolerance test with insulin. 0:44:35 PHAT FIBRE hypoallergenic MCT oil powder. 0:44:56 Concierge Clinical Coaching private membership group.

In the past two weeks for the Keto Summit, I interviewed Dave Asprey, Mark Sisson and Professors Tim Noakes, Kieran Clarke and Tom Seyfried. These are just five of the 33 expert interview I have lined up. Each interview is around one hour or 10,000 words long. So much wisdom, sometimes decades in the making, is there anything I can do to help retain some of it in my long term memory? Quite possibly: nootropics are are drugs, supplements, or other substances that improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals. I'm completely new to the idea, and if you are too you'll find this podcast both helpful and intriguing. My expert guest is Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University. An avid hunter, you'll often find him in the woods. Here's the outline of this interview with Ryan Munsey: 0:00:12 Optimal Performance Podcast. 0:01:12 Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! By Mark Sisson and Brad Kearns. 0:01:17 Keto Summit. 0:05:50 House of Strength gym. 0:05:57 Ryan has written for EliteFts, T-Nation, Men's Fitness. 0:06:06 Natural Stacks. 0:06:07 Joe Rogan Podcast. 0:06:08 Dave Asprey of the Bulletproof Radio Podcast. 0:11:36 Mental and physical performance stacks. 0:12:25 CILTEP (use the discount code CILTEPNBT). 0:13:04 My transcriptions are done by the wonderful people at Cabbage Tree. 0:16:14 Eat to Perform podcast. 0:17:37 Modafinil. 0:18:20 Racetam family. 0:19:30 Smart caffeine. 0:19:46 Abelard Lindsay. 0:20:19 Phosphodiesterase type 4 (PDE4) inhibitor. 0:20:24 Khan Academy video: G Protein Coupled Receptors and cAMP. 0:21:44 Book: The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman. 0:22:15 L-Alpha glycerylphosphorylcholine (alpha-GPC). 0:22:18 Choline. 0:22:22 ONNIT Alpha Brain. 0:22:28 Bulletproof Choline Force. 0:23:35 Dopamine Brain Food and Serotonin Brain Food. 0:26:19 CILTEP (use the discount code CILTEPNBT). 0:28:17 Grand master of memory Mattias Ribbing. 0:40:14 NAC podcast.

"Gary Taubes is in the building!" exclaimed Foodloose host Dr. Maryanne Demasi. Gary was scheduled to arrive at Iceland's international airport the morning of the conference, and he'd already missed his keynote slot. British cardiologist Dr. Aseem Malhotra had assumed Gary's position, and I'd started to wonder if the rest of the speakers would be advanced in the same way. Fortunately, that was not to be the case, and Gary delivered an impressive display of public speaking of the likes I've not seen before. The man barely looked down once during the entire presentation and spoke with extraordinary fluency. The Harpa concert hall that hosted the event was even more impressive than Gary's public speaking, the island even more impressive still. The complete lineup of speakers at the IHS Foodloose conference 2016: Dorrit Moussaieff, patron and First Lady of Iceland. Dr. Aseem Malhotra, British Cardiologist. Gary Taubes, author: Good Calories, Bad Calories. Dr. Axel Sigurdsson, Icelandic Cardiologist. Professor Tim Noakes, South African emeritus professor of exercise science. Denise Minger, author: Death by Food Pyramid. Dr. Tommy Wood, research scientist and NBT Chief Medical Officer. The day after the conference, I had the chance to sit down with Tommy and discuss what was presented at the first ever Icelandic Health Symposium event. We loved our time on the island and can't wait to return next year. Here's the outline of this interview with Dr. Tommy Wood 0:00:42 Dr. Guðmundur Jóhannsson on this podcast. 0:02:08 Dr. Aseem Malhotra. 0:02:40 Aseem on the BBC News. 0:03:19 Action on Sugar. 0:03:23 Run on Fat movie. 0:09:40 Lilly Nichols on the Paleo Baby podcast. 0:19:20 Book: The Big Fat Surprise. 0:21:59 About Kevin Hall's study on this podcast. 0:22:40 Dr. Axel Sigurdsson. 0:29:07 Prof. Tim Noakes. 0:33:19 Book: Super Food for Superchildren. 0:39:44 Denise Minger: Carbosis. 0:41:22 Swank Foundation for MS. 0:41:24 Lester M. Morrison, MD. 0:41:58 Rice Diet. 0:48:56 Dean Ornish. 0:48:59 Michael Gregor's nutritionfacts.org 0:51:04 Rich Roll. 0:51:05 Ray Cronise. 1:00:19 Bryan Walsh social isolation podcast. 1:02:39 Chris Masterjohn melanopsin podcast. 1:10:19 Book: The Blue Zones.