Brian Sanders, creator of the film "Food Lies," discusses how traditional diets rich in animal-based nutrition contribute to better health and height.

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Research Mentioned:

Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J. & Kalina, T. Major correlates of male height: A study of 105 countries. Econ. Hum. Biol. 21, 172–195 (2016).

Time Stamps:

03:30 Cooking by the food pyramid led to chronic illness.

08:10 People eating traditional diets are lean, tall, and muscular.

09:20 Only vegan documentaries make it to mainstream.

13:25 Funding goes to developing meat and protein alternatives.

14:30 The top four industries in the US are sick care/pharma.

15:30 There is big money in blaming red meat for processed foods problems.

23:00 Cattle upcycle nutrition from inedible food, creating a high-quality food.

35:30 Blue Zone diets are animal-based, by calories.

37:50 Animal nutrition is the foundation of any healthy diet.

39:30 You can adapt to a plant-based diet for a year or two, tapping our biologic storage.

45:00 The optimal diet of any species is the one they lived on the longest.

45:50 The more animal protein a population eats, the taller they are.

52:15 The low meat intake results in stunted growth, shorter life expectancy, and higher infant mortality.

54:40 Food is protein, nutrients, and energy.

57:30 Eat animal foods with whole foods on the side.

57:50 In a low protein environment, all animals will overeat to ingest the required amount of protein.

01:03:00Food industry pays to keep you in the energy calorie paradigm.

01:06:30 High carb intake is linked with greater odds of dying from all causes, especially cancer.

01:15:40 Long term satiety is from protein and fat. Short term is from volume.

01:20:50 Seed oil trans fats are harmful.

01:25:30 Mental health is tied to food choices/consumption.

Rancher Michaela Mann discusses the balance between grass and grain finishing in cattle and challenges faced by U.S. agriculture including land loss and sustainability efforts. 

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-----------------Show Notes-------------------

0:00 Intro
1:30 Ranchers care about their animals and treat them well.
7:30 Ranchers get emotionally attached to some of the animals.
8:30 Michaela’s goal for her animals is to have them only have one bad day.
10:20 The US has high processing standards.
11:30 Pre-slaughter stress changes the pH and changes the meat.
15:30 The beef calf stays with its mother for 6 to 8 months.
16:43 Northern states do not have year-long grass for grazing.
17:55 Grain finished cattle only had 11% grain in their diet.
18:20 80 to 90% of grass finished beef sold in the US is from overseas.
19:30 Antibiotics are only used when an animal is sick or injured.
22:38 Large meat packing plants test meat for antibiotics.
23:50 Older cows/bulls are used for cheaper grocery store meat or dog food.
30:30 Cattle dogs and flashing ear tags deter predators.
34:00 Bison are different to raise and harvest from cattle.
41:45 Regenerative and sustainable farming is done by most ranchers and farmers to some
extent.
43:40 Ranching utilizes natural grassland and provides habitat for wildlife.
53:15 The US has lost 100,00 farms/ranches between 2011 and 2018.
53:30 Bill Gates is the largest landowner in the state of Nebraska.
56:30 The US has lost 31 million acres of ag land since 1982.
01:00:40 Avian flu can be a problem with poultry, but not in cattle production.

The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.

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Research Mentioned:

Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).
 

Time Stamps:

00:00 Irregular breakfast eaters have increased body mass indexes.

01:00 Food influences your circadian clock system like light does.

02:00 Change of energy balance is one cause of overweight.

02:15 Irregular meal timing perturbs your circadian rhythm.

04:10 Time eating and exercise consistently.

05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.

06:45 Exercise outdoors.

07:20 Regular exercise impacts sleep.

08:30 Irregular sleep duration and timing influences irregular feeding timing.

A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.

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Research Mentioned:

Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).

Time Stamps:

00:00 FDG = Fluorodeoxyglucose

00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.

01:20 LDL levels are not strongly associated with poor outcomes.

02:00 Your heart becomes insulin resistant.

03:05 Those with no glucose uptake in the heart had higher fasting glucose.

03:45 Those with more cardiovascular risk factors had lower LDL.

04:35 The heart can generate energy from fatty acids, carbs, and ketones.

05:00 Cardiac abnormalities are associated with metabolic syndrome.

07:00 Insulin resistance changes muscle and heart muscle.

09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.

09:50 Cardiovascular risk increases with the decline of FDG uptake.

11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.

12:40 Support your heart by supporting your metabolism.

New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.

With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity. 

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Key Takeaways:

00:00 If you are sedentary, it is hard to burn fat during exercise.

01:10 Move throughout the day.

02:05 Exercise inactivity is the 4th leading cause of death.

03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.

04:30 Triglycerides were lower by 27% in the high step count group.

09:20 Blood lactate is reduced by 11% in the high step count group.

10:00 Fat oxidation increases with the higher step count.

11:10 Optimal step count is 8600/day or more.

12:00 Atherosclerosis is impacted by chronic inactivity.

12:45 Brain health is impacted by chronic inactivity.

13:00 Intermittent exercise does not mitigate chronic inactivity.

A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.

The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."

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Key Takeaways: 

0:00 Intro
0:04 22 Year Study
0:22 Study Title
0:52 Study Findings 
1:52 Probability of survival 
2:12 Counterintuitive Findings
3:42 High LDL and odds of death 
3:59 U-Shaped Curve
5:50 Metabolic Health
6:34 Study of 177,000 people 
8:09 Lowest risk of mortality 
9:17 Watch this!
11:01 Lipid paradox

Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.

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Key Timestamps:

0:00 Intro

0:07 The rise in cancer

1:13 Cancer and Biologic aging

1:47 High profile cancer case in young people

2:12 Biomarkers that predict cancer

2:49 Berberine for food cravings

3:49 New Study

5:02 Low Albumin

6:00 Creatinine

7:04 Glucose

8:16 MCV and MCH

8:50 Inflammation and high WBC

11:11 Preventing cancer

12:30 Metabolic Health

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change. 

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Time Stamps:
 

09:00 A varied whole food approach to fitness contest dieting is gaining traction.

12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein.  You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.

16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight.  In the cutting phase of caloric restriction, protein becomes even more important.

19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.

26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.

30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.

31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.

34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.

**

37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.

39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.

42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.

43:34 Many women hold back to avoid over-developing the upper body.

45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.

53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.

53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.

56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men.  75% less for women.

01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.

Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health.

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Research:

Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017).

Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022).

Show Notes:

00:00 Osteoarthritis has metabolic origins.

00:30 Exercise and a low carb diet support joint health.

02:20 Exercise more, if you have arthritis.

03:50 Inflammation and body weight are involved in the breakdown of joints.

05:00 Leptin, released from fat tissue, triggers chronic inflammation.

07:05 Glucose and insulin parallel with leptin levels.

08:45 Compress your feeding window.

Scientists explored how dietary patterns impacted a number of brain health areas in 184,000 people, including: mood, cognitive function, and brain structure measured using MRI.

They found individuals who preferred a vegetarian diet (lower protein diet) and diets high in sugary beverages and snacks had the worst mental and cognitive health scores.

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Time Stamps:

0:00 Intro
0:20 Foods impact the health of your brain
0:50 Vegans have higher scores of anxiety, depression, and mental health issues
1:10 Processed meats and sugars have poorer cognitive health and higher levels of anxiety and depression
2:24 Whole foods style diet is linked with better cognitive health
3:39 Berberine for metabolic health
5:34 Protein enhances executive function and working memory
6:00 Unhealthy diets and anxiety, depression
6:53 Food categories in this study
7:37 Sugar sweetened beverages 
8:00 Diet impacts brain structure 
8:55 Structure equals function 
9:56 Diet impacts the structure and function of your brain 
11:25 Vegetarian diets and mental health

Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems.

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Show Notes:

02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on
function. Physiatry and CrossFit focus on function and living better.
08:00 Metabolic health impacts recovery, injury propensity, pain levels and physical function. Leptin
worsens osteoarthritis and pain issues.
12:15 Osteoarthritis is from the dysfunction of chondrocytes within the joint from inflammation and
fragility of cartilage within the joint. Metabolic disease causes a downward spiral. There is more
inflammation and more cartilage damage and more boney hypertrophy.
14:00 Trigger finger is often a first sign of metabolic disease. Tendons are also impacted by the
inflammation of metabolic disease. Healing process is impacted by the chronic inflammation of
metabolic disease.
14:54 Bone and bone density are impacted inflammation. This can appear as stress fractures. Treat the
fracture and the reason why.
17:00 Hemoglobin A1C is a marker of overall glycation in the body. Non-painful things become painful
with increased glycation.
17:30 The burden of age-related changes is dependent upon your metabolic state and physical
wellbeing. 96% of American adults have some sort of metabolic dysfunction, making them predisposed
to accelerated aging and physical decline.
23:00 Time is a major reason for not exercising. Short 20-minute bouts of more intense exercise are
easier to fit in and you get the same metabolic benefits in a shorter time.
23:40 Functional movement training increases strength and supports life functions. It uses multiple
joints and practices coordination.
24:30 Heavy resistance training induces the benefits of bone density and muscle integrity.
24:45 Osteosarcopenic obesity: as you gain weight, you lose muscle mass and bone.
26:00 Weakened tendons, tendonitis, and fibrosis are often a result of chronic inflammation from
metabolic dysfunction like diabetes. Arthritis is the leading cause of disability in the US.
27:25 Cortisone is a potent anti-inflammatory that brings short-term pain relief. It can raise blood sugar.
Repeated cortisone injections can further degrade cartilage, worsening arthritis. You can build up a
tolerance to it.
29:00 Hormones affect joint pain. Menopausal decreased estrogen levels correlate to increased joint
pain.
29:40 Turmeric, omega 3s, vitamin D anti-inflammatory effects can be effective in a person with a small
amount of inflammation.
31:00 PRP can be beneficial in the right patient with mild arthritis or chronic tendinopathy. It is only as
good as whatever is attached to it. PRP efficacy depends upon your metabolic health.
34:10 Athletes have more muscle mass around the joints making the joint more functional and eases
the load bearing on the joint. Muscle secretes myokines, which affect pain perception.
34:50 Chronic inflammation from metabolic disease around your joints can affect levels of inflammation
and how the inflammation is received by your brain. It can affect brain serotonin signaling.
36:00 Low carb diets produce less leptin signaling which reduces pain and inflammation signaling.
39:50 Dr. West prioritizes protein. Traditional medicine protein recommendations are just enough to
keep you alive. Protein helps with satiety and powers workout gains.
41:25 Animal protein, over plant protein, can help you feel stronger. It is challenging to get enough
plant protein without eating a lot of carbs. Chronic vegan/vegetarian dieting can cause collagen and
bone breakdown.
50:30 Eccentric loading of the Achilles tendon can help build capacity and be more effective than
chronic stretching. Tight hamstrings can be addressed with hip extension, pelvic tilting, and hip
adduction.
55:25 There can be some risk to doing isolated heavy bicep work. You can develop bicep tendonitis.
Over time, it can result in rupture of the bicep tendon.
58:36 Shoulder: Drill down on technique before adding load or intensity.
01:00:10 Hanging is important for grip strength and being able to manage your own body load.
01:01:10 Deadlift/hip hinge can be done using a platform to limit range of motion to maintain form.
Push with your legs rather than pulling with your back.
01:02:30 Have a physical biomarker. Do an annual measure of functional movement or movements to
track your strength and fitness, along with your labs. Continue to improve. Physical goals are important.
01:06:30 Coca Cola/Gatorade has invested heavily in healthcare, exercise science and exercise guidelines. Fitness professionals are pressured not to make nutritional recommendations. Coca Cola is involved in the American Cancer Society and American College of Cardiology.
 

Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive.

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Show Notes:

0:00 Intro
4:50 Hormonal birth control and xenoestrogens from our environment push women into perimenopause and premature ovarian failure.
6:30 Women who come off birth control may experience early perimenopause.
9:30 Bioidentical hormones can help women coming off hormonal birth control to recuperate.
11:30 Women have more testosterone than estrogen.
13:40 PCOS is an insulin and low progesterone issue.
15:40 Women’s estrogen and progesterone are produced in the ovarian follicles. Adrenal glands also produce estrogen, progesterone, and testosterone.
18:25 AMH levels reflect the ovarian reserve.
18:50 Egg quality depends upon balanced levels of estrogen and testosterone.
21:30 DHEA is important for energy, healthy estrogen levels, blood sugar metabolism, immune system,
muscle mass, and post workout recovery.
29:05 All hormones are at their peak between 8 and 10 am.
29:45 Blood/serum testing is the most accurate.
32:30 Follicle-stimulating hormone FSH helps the egg to mature and stimulates the release of estrogen
and progesterone.
34:15 We are starting to see late perimenopause and menopause levels of FSH in young women.
34:40 Optimal estradiol is between 70 to 150.
35:00 The follicular phase starts on day one of bleeding and luteal starts with ovulation.
37:15 Body temperature and cervical fluid are effective ways to determine if you are ovulating.
42:00 Signs of low progesterone
46:50 Bioidentical oral progesterone
50:00 Helps with sleep: valerian root, CBD, magnesium, GABA, and L-theanine (am and pm).
53:30 Growth hormone peptides can help you sleep through the night.
58:45 Oxytocin nasal spray is neuroprotective and can help with stress management and resilience,
anxiety, and depression.
59:50 Women should consume 30 to 40 grams of protein at least 3 to 4 times per day, with a minimum
of 120 grams/day.

Learn the connections between mouth breathing, sleep disorder breathing, and their impact on nighttime urination, heart health, and overall sleep quality. 

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Time Stamps: 

0:00 Intro
0:40 - Case Study: Client with Sleep Disordered Breathing
1:30 - Tips for Nasal Breathing and Sleep Optimization
2:31 - Connection Between Sleep Disordered Breathing and Nocturnal Polyurea
4:29 - Women, Sleep Apnea, and Overactive Bladder Syndrome
6:16 - Visual Explanation of Airway Obstruction
7:01 - Symptoms of Sleep Disordered Breathing
8:00 - Bon charge
8:46 - Importance of Addressing Sleep Disordered Breathing
9:31 - Introduction to Mouth Taping
10:13 - Impact of Mouth Breathing on Children
11:03 - Prevalence and Consequences of Sleep Apnea
12:45 - Immediate and Long-term Consequences of Sleep Apnea
13:41 - Link Between Leptin and Sleep Apnea
15:30 - Practical Solutions for Sleep Disordered Breathing
16:15 - Mechanical Impact of Mouth Breathing
17:05 - Research Supporting Mouth Taping
18:46 - Connection Between Obesity and Sleep Apnea
20:23 - Leptin and Breathing in Obesity
21:06 - Introduction to Mouth Taping and Myofunctional Therapy
23:00 How to use mouth tape during the day and night to train nasal breathing.

A Cochrane review of randomized controlled trials finds saturated fat doesn't clog arteries or impact your risk of heart disease.

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Research Cited:

Hooper, L. et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst. Rev. 5, CD011737 (2020).

Show Notes:

00:00 A review of randomized control trials of at least 24-month duration.
00:45 There are nutrients/vitamins in fat.
01:30 There was little or no effect on cardiovascular or all-cause mortality by reducing
saturated fat for 2 years.
01:38 Reducing saturated fat possibly reduced cardiovascular events.
04:00 Heart attack risk and saturated fat reduction has no clear correlation.
05:30 Replacing saturated fat with polyunsaturated or monounsaturated fat, carbs, or protein
effects did not differ.
06:15 There may be a prevention of second heart attacks with saturated fat reduction.
07:00 Other cardiovascular events and cancer outcomes effects were very small or unclear.
08:00 Carbohydrates and processed foods are often used to replace saturated fat in the diet.

'Intermittent fasting may raise risk of heart disease death,' sensational headlines read.

Not so fast...

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Video, Images and Research Cited: 

Time Stamps:

0:00 Intro 0:03 Sensational headlines

0:57 Statistical details

1:30 Nutritional epidemiology

2:54 Study period was 2003 to 2018

3:22 Only 414 people in 8 hour feeding arm

4:30 Smoking

6:47 20% died, why?

8:41 AHA Conflicts of interest

New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease.

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Show Notes:

0:00 Intro
0:25 The Fructose Survival Hypothesis theory of obesity.
1:10 Fructose reduces the active energy within your cells.
2:50 Table sugar contains glucose and fructose.
2:55 Excessive glucose can be converted into fructose.
4:10 Fructose kinase enzyme is a key initiator of deleterious fructose/glucose effects.
4:55 Leptin causes you to seek more food. Excess fructose/glucose drives hyperleptinemia.
6:45 Fruit sugar increases body fat storage to help you survive the winter.
7:24 Aging pathways are disrupted with high levels of blood sugar.
10:00 Uric acid, and liver enzyme elevation may be biomarkers.
12:10 High carb/high salt diets increase risk of diabetes.

Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health. 

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Time Stamps: 

00:00 Linoleic acid oxidizes easily.
00:50 Linoleic acid is stored in your fat tissue with a half life of over 680 days.
01:40 25% of total fatty acids in your fat cells comes from linoleic acid.
02:30 Soy, cotton seed, canola, and sunflower oil are in most processed foods.
03:05 Pain can be influenced by chronic seed oil consumption.
05:30 Adipose tissue linoleic acid has doubled.
06:00 We are eating less beef, pork, butter, and lard, and more chicken and seed oils.
07:25 Adipocytes become inflamed.
08:10 Inflammation from fat worsens metabolic health.
09:20 Oxidation of lipids in LDL is a major risk factor for coronary heart disease.
10:20 High intake of omega 6 fats from seed oils is associated with depression and poor mental health.
12:00 Omega 6 fat is liked to persistent pain, headaches, irritable bowel, low back pain, and rheumatoid arthritis.
12:45 Omega 3 fats are linked with reduced pain.
 

Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health. 

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Time Stamps: 

0:00 Intro
0:07 Media Coverage
0:44 Actual study
1:34 Junk protein and canola oil
3:44 Graphical abstract 
5:00 Immune cells and arterial plaque 
6:04 Human arm of study
7:44 Mice prone to heart disease 
8:50 Plant VS Animal protein 
9:27 mTOR in immune cells
10:02 New mechanism of heart disease? 
11:20 Human arm of study
12:13 Protein used in study 
14:13 Protein stimulates mTOR
15:40 Study conclusions

A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease.

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00:00 High consumption of ultra processed foods is the main risk factor in coronary artery
disease.
01:20 You can have normal LDL and still have atherosclerotic cardiovascular disease.
01:45 Junk foods negatively impact inflammation and your microbiome.
06:55 7 to 8 servings of junk food increases risk of developing coronary artery disease by
20%.
08:10 Consume real food.
09:00 Most plant-based foods are ultra processed.
09:45 Increased higher all-cause mortality is linked to junk food consumption.
10:40 Intestinal inflammation can be instigated by junk food and its packaging.
12:00 Food processing contaminants and food additives may elevate coronary disease risk.
13:20 Non-calorie sweeteners accelerate atherosclerosis.

Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.

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Show Notes:

0:00 Intro
1:30 Up to 95% of people with cardiac disease are insulin resistant.
4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the
primary driver of heart disease.
6:53 Insulin resistance damages blood vessels.
11:18 Exercise is indirectly helpful in preventing atherosclerosis.
13:10 The better you can maintain muscle as you age, the better you can deal with the aging
process.
14:30 It is possible to reverse atherosclerosis.
16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA).
18:30 People in their 30s and 40s now end up on the cardiac operating table.
20:30 High LDL may not be dangerous in a person who is metabolically healthy.
21:00 The quality of your LDL particles is important.
22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous.
24:05 Statin use for over 10 years increases your risk of developing insulin resistance and
type 2 diabetes, primary drivers of heart disease.
26:30 Inflammation is an important part of the development of heart disease.
27:40 High blood pressure root cause is insulin resistance/metabolic disease.
31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker.
35:50 Linoleic acid LDL oxidation hypothesis
37:30 Plant-based diets
40:25 Lowering your intake of omega 6 improves your omega 3 index.
41:10 Low vitamin D
42:00 Sun exposure has been misunderstood.
44:10 Triglycerides is a higher risk than LDL.
48:30 Bioidentical hormones are superior to synthetic.
50:03 Low testosterone is a risk factor for heart disease.
53:10 Heart surgery does not fix the underlying problem.

Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details...

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A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.

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Research Cited:
Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).

Show Notes:

00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.

01:25 Fiber is an intestinal traffic jam.

02:00 Daily bowel movements occurred for most zero fiber study participants.

03:30 Consider reducing fiber if you have digestive issues.

09:26 Returning to high fiber diets brought a return of digestive symptoms.

11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.

12:20 Fiber aggravates constipation, pain, bloating, and gas.

A reanalysis of the Minnesota Coronary Experiment, a large randomized controlled trial, which found that reducing saturated fat and replacing it with vegetable oils did not lower the risk of heart disease or death despite lowering cholesterol levels. Let's dive into the details.

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------------------------Show Notes----------------

0:00 Intro
2:26 Lower Saturated Fat isn’t better
3:04 Autopsy studies
4:09 Berberine 
4:48 Data was omitted 
5:05 Main finding of the study 
8:20 Unpublished documents 
9:06 Autopsy findings 
11:00 Mortality rates
12:21 How much oil are we eating?
13:00 Concluding remarks
13:06 Mechanisms

A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.

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Research Cited:

Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.

Time Stamps:

00:00 High quality diets are linked to a slower pace of biologic aging.

01:00 Dunedin Pace of Aging Methylation Profile

01:50 Nine hallmarks of aging reflect physiologic dysfunction.

02:20 Poor quality diets enriched in processed foods are linked with faster aging.

03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.

04:30 You can slow aging by taking Metformin and DHEA.

05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.

06:00 Foods not found in nature are problematic for your health.

7:00 TruDiagnostics Aging test: Save 12 with this link

While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues.

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References: 

Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023).
 

Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.

Time Stamps:

00:00 High cholesterol, as you age, is protective.

01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease.

02:00 Middle aged men have a risk from high LDL and high total cholesterol.

02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer.

05:40 Your LDL goes up as you become more metabolically healthy.

05:50 Triglycerides enrich cholesterol particles in the insulin resistant

06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1.

07:00 Low cholesterol is a risk factor for poor prognosis for cancer.

Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply. 

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Time Stamps:

00:00 Canola is repurposed motor oil.

00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis.

00:50 Canola contains high amounts of toxic fatty acid, erucic acid.

01:20 Canola is derived from rapeseed.

04:30 Consume fruit oils, not oils from seeds.

05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA.

06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola.

07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease.

08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation.

A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal. 

Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went. 

Scientists in the Netherlands challenged this old paradigm…

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Episode Time Stamps:
 

0:00 Higher protein after exercise increases muscle protein synthesis.

0:45 Essential amino acids do not become oxidized even after 100 grams of protein.

2:00 You do not have to spread out your protein consumption.

3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.

6:00 The more protein you have, the more anabolism you have.

8:00 Exercise and protein both build muscle.

9:10 Animals consume large amounts of protein infrequently.

12:18 There is no scientific proof that excess amino acids are being oxidized.

13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.

17:00 There was a transient rise in insulin in the 100-gram group.

18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.

20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.

Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble.

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Episode Time Stamps:

00:00 Crisco is hydrogenated cotton seed oil, originally a waste product.

00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer.

01:20 Plant-based doesn’t mean it’s healthy.

02:22 There is a toxic to humans and animals, natural insecticide in cotton seed.

05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification.

06:15 Hydrogenated oils make foods crispier and more palatable.

07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food.

10:25 80 years later, we learned that animal fat is superior and more health promoting.

11:50 Focus on ingredients and how humans historically ate.

Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices. 

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Episode Time Stamps:

03:30 We are the most chronically diseased nation in history. CDC says 60% of all US adults have at least 1 chronic disease. 40% have two or more.  Being well is now not normal. 75% of US citizens are overweight or obese. 60% have some degree of heart disease.

04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods.

06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations.

08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%.

09:30 People who eat together with their family consistently consume more real whole nutrient dense foods.

11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children.  For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity.

13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge.

15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans.

16:20 60 to 80% of all physician visits today are for stress-related illnesses.

17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone.  It neutralizes the effects of cortisol.

17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination.

18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease.

19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen.

22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell.

23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around.

23:50 Flavor is a language.  Food scientists manipulate our flavor associations.

25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality.

28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage.

29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients.

32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI.

36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome.

42:30 Virtual Family Health & Fitness Summit access is part of your book purchase.

53:00 We outsource our care to entities that profit from our sickness.

The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.

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Time Stamps

00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets.
02:15 LDL cholesterol levels improved in the vegans.
03:10 LDL is not a significant risk factor for cardiovascular disease.
04:40 Triglyceride and HDL levels shifted in the wrong direction in the vegans.
04:50 Waist circumference was tracked, but not reported in study results.
07:28 Prepared meals were given for the first 4 weeks, then they had to prepare their own.
09:20 HDL decreased in the vegan dieters.
09:45 Triglycerides increased with the vegan dieters, not omnivores.
12:45 Study protein, carb, and fat levels were similar between the diets, but calories differed.
14:25 Meat intake was mostly chicken.
15:05 Meat alternatives are ultra processed. 
15:30 Only 1 participant chose to remain on the vegan diet after the study.

New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline.

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Studies Mentioned:

Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021).

Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023).

Show Notes:
 

00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling.

01:30 Long-term alcohol consumption can correlate with early onset dementia.

03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s.

06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain.

07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline.

08:05 Insulin resistance strongly correlates with depression.

08:30 Diabetes predisposes you to cognitive decline.

09:00 Low carb/ketogenic diet significantly improves cognition and quality of life.

11:20 Insulin plays critical roles in the health of your brain.

11:40 Under muscled people over 60 have increased risk for cognitive decline.

12:00 Dementia starts in your 30s.

Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.

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---------Show Notes-----------------------

0:00 Intro 
1:30 Women falsely believe that weight training will bulk them into looking like men. 
3:40 Working your glutes is the secret solution to most back problems. 
5:50 Erika has a rare bone disease in her wrist. 
10:55 The results of the science of progressive overload and intelligent programming feel like magic. 
12:10 Strength training is glycolytic. You need carbs. 
13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs.  
15:30 Undereating and over-training are common. 
20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better. 
24:17 Creatine positively affects training and recovery. 
27:30 Erika works lower body 3 days a week, occasionally 4 days a week. 
32:20 Muscular endurance translates into strength. 
37:40 Erika does no cardio. 
39:00 When you lift weights, you are burn fat post workout. 
44:10 Erika’s sciatica has disappeared since she started lifting heavy weights. 
45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts. 
49:10 Bands do not build you a butt. 
53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy. 
53:10 Men often have back problems because they do not also develop their glutes. 
55:00 Belt squats are a great alternative if you have back problems.

Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details.

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Study Mentioned

Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015).

Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015).

Time Stamps

00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease.

03:10 Trans fats are problematic.

05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption.

07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality.

09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group.

11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality.

14:00 At the time dietary advice was introduced despite having no evidence to support it.

15:30 More than 600,000 people die from cardiovascular disease every year.

A new study finds over 40% of cancer deaths in the US are preventable through lifestyle changes such as reducing smoking, alcohol consumption, and obesity, while promoting exercise and a healthy diet, with a specific focus on the protective benefits of exercise for women against breast cancer.

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Research Mentioned:
 

Islami, F. et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States, 2019. CA: A Cancer J. Clin. (2024) doi:10.3322/caac.21858.

Key Takeaways:

CNN Article Overview (00:53):

Specific Risk Factors (01:46):

Cancer Prevention Strategies (02:48):

Role of Exercise (04:25):

2019 Study Findings (06:15):

Alcohol Consumption Impact (10:07):

Diet and Cancer Risk (10:59):

Conclusion (11:53):

Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise. 

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---------------Time Stamps-----------------------

0:00 Intro
2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition.
7:05 Your body does not thrive in an environment of self-hatred.
13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
15:07 Be curious about what your body is capable of. 
19:50 Tara lost 40 lbs from weightlifting and eating whole foods. 
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look. 
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.  
26:50 In an intense workout, you are in fight/flight mode. 
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing. 
30:50 Tara does not take days off from going to the gym at her scheduled time. 
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps). 
35:20 The reason most people do not get results in a short period is because they do not go intense enough..
40:10 Compound movements get the most activation and are good if you are traveling.
41:40 Heavy compound movements creates a hormonal adaptation response afterward. 
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges. 
53:00 Going to bed early has been life-changing for Tara. 
58:40 Ask your body what it needs, listen and act.

Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health. 

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Key Takeaways: 

0:00 Intro
7:15 Vitamin D bolsters your immune system. 
9:50 Pediatric sleep apnea symptoms: teeth clinching and grinding at night, snoring, poor behavior, ADHD, bed wetting. 
11:30 You can change the trajectory of your child’s life by understanding vitamin D3, vitamin K2, magnesium, and sulfur. 
13:45 Vitamin D is one of the most important hormones in your body. 
17:15 Complete sun avoidance raises your risk of melanoma. 
20:40 We are made of 20 amino acids. 
22:10 Hydrogen has 3 isotopes: protium, deuterium, and tritium. 
28:20 The lower the deuterium in your food the healthier it is for you. 
29:50 Fasting allows the mitochondria electron transport chain to create enzymes in deuterium depleted water. 
30:00 Glyphosate and deuterium destroy your mitochondria’s ability to generate high levels of electron flow.  
31:30 The Krebs cycle steps are a dehydration step for removing deuterium, replacing it with a hydrogen.  
32:00 When your deuterium levels are high, your cells will want to replicate. 
32:40 Being in the sun, intermittent fasting, and eating ketogenic/high fat quality foods depletes deuterium. 
33:30 We evolved from plants. 
35:10 Glyphosate poisons the soil and our gut microbiome. 
35:30 Mitochondria came into existence as a light sensing bacterium which was engulfed by another bacteria. 
36:10 Deuterium is twice the weight of hydrogen, so it breaks or slows the mitochondrial rotor.  
40:30 Autophagy requires vitamin D to function. 
45:30 Water your body produces is preferred by your body for reactions. 
0:30 Deuterium-rich foods: flour, carbohydrates, starches. 
52:30 Sleep apnea syndrome comes from the gut microbiome, which is regulated by vitamin D. 
55:10 Ruminant meat and dairy are the foods lowest in deuterium. 
59:30 The enzymes that make vitamin D active are destroyed by glyphosate. 
01:03:00 Seed oils are from plants high in deuterium.

Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants. 

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Studies Mentioned:

Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021.
 

Study Time Stamps:

00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population.

04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease.

05:35 Red meat does not spike glucose and insulin to the same degree as soda.

06:45 Look at the baseline characteristics of study participants.

12:55 Processed meats are generally unhealthy.

16:25 Increasing red meat consumption usually results in less body fat.

20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes.

22:25 The study was funded by an NIH grant.

22:35 Vegans and vegetarians eat the most ultra processed food.

Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes.

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Show Notes:

0:00 Intro
01:30 Michelle was a carb fueled athlete. 
06:50 Vitamins and cofactors from meat are crucial for your brain. 
12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation.
13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda.
16:15 Insulin stops your body from burning fat for fuel.
19:10 Start with high animal protein and high fat foods that you can afford. 
24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL.
26:15 Continuous glucose monitors give real time feedback.  
28:40 The national target A1C is under 7%, which is very high.
30:44 Damage is taking place with 6.5% A1C. 
32:30 High protein consumption does not drive blood sugar. 
34:10 Vegans and vegetarians have higher rates of mental health issues. 
38:30 Nutrition drives mental health. 
44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain. 
55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete. 
01:03:20 Carb loading is best done after your last workout before the event. 
01:06:30 You need more protein as you get older. 
01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.

Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research. 

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Time Stamps: 

0:00 Intro
09:00 Problems with decreased protein 
19:00 Protein leverage hypothesis
01:00 Insufficient Protein 
01:54 Over consuming junk food 
02:34 Protein is satiating
02:51 Creatine is found in meat products
03:47 Energy expenditure is decreasing leading to obesity 
05:03 Problems with protein dilution in the diet 
06:15 14-day low protein diet feeding study 
07:18 Protein targets

Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance.

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Study Mentioned: 

Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021).

Show Notes:

00:00 Fasting is counterproductive to preserving and building muscle.

00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary.

01:30 Insulin helps build and preserve muscle.

05:00 If you have little body fat, excessive fasting may impact lean muscle mass.

06:00 The more muscle mass you have, the higher your resting metabolic rate will be.

07:12 If you feel weaker, try decreasing your fasting and increase your exercise.

08:00 Muscle mass is inversely correlated with all-cause mortality.

08:30 Quick weight loss can include loss of lean muscle tissue.

10:45 If you are fasting, you may want to increase your protein intake.

A fascinating new study finds common biomarkers predict the odds of living to 100 years of age.

This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age.

Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM

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Show Notes:

03:00 2.7% of participants reached their 100th birthday.

03:30 Non-centenarians had double or triple the rates of common conditions.

04:00 Cardiovascular disease decreases your health span and life span.

05:30 Higher total cholesterol is associated with becoming a centenarian.

07:30 Centenarians had lower levels of blood glucose.

08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress.

10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians.

12:00 Cholesterol may be protective.

15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian.

17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol.

18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition.

24:45 ApoB to A1 ratio gives insight into lipoprotein health.

27:50 A short term cold can raise iron levels.

Early onset cancers are on the rise in young adults, yet experts claim they 'don't know what's driving the surge.' Research finds Millennials have more chronic health conditions compared to other generations, likely from early introduction of processed foods.

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----------------------Show Notes--------------------------

00:00 Intro
06:94: early onset cancers in young
30:00 Rise in Cancers
1:15 Global increase
2:23 Metabolic health and cancer
3:00 Berberine and food cravings
3:50 Cancer no longer a disease of the elderly
4:15 Warburg Effect
5:11 High glucose is linked with cancer
6:35 Mainstream medicine food suggestions
7:20 Poor metabolic health and cancer
8:11 Otto Warburg
9:47 High A1C and Cancer
10:39 Glucose intake and mortality 
11:15 Carbohydrate intake and cancer
12:00 Conclusions

Let's take a deep dive into protein, how much you need for your bodyweight, muscle gain, fat loss and why aging increases protein requirements.

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-----------Show Notes----------------------

00:00 Intro
0:17 Protein Deep Dive
0:22 Protein thresholds
1:04 Protein, muscle and weight loss
1:32 Strength and mortality 
2:23 RDA for protein is low
3:32 Protein targets for healthy people
4:39 Pre-exercise protein
5:27 Creatine 
6:43 Protein intake for all ages
7:27 Important table to consider 
8:02 Over 65 need more protein 
8:45 Protein timing for muscle gain 
10:00 Protein around exercise 
10:12 Pulse VS even distribution 
12:21 Protein pulse as you get older 
13:29 Pre-bed protein 
15:29 Protein and diabetes
16:17 How much protein you need

A new study finds vegan dieters have higher concentrations of omega-6 fatty acids and lower quantities of health-promoting omega-3 fatty acids, including pro-resolving lipid mediators, in their cell membranes when compared to omnivores.

Resolvins are bioactive lipids made from dietary omega-3 fatty acids that help resolve inflammation.

Resolvins were not detected in the plasma of any vegan subjects, whereas nine out of twenty-four omnivores had detectable concentrations.

These new findings have important implications for heart, brain and prenatal health.

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Test your omega-3 index: https://bit.ly/3EA5ECM

Link to Studies: https://bit.ly/3sMkdAu

----------------Show Notes--------------------

00:00 Intro
0:17 Vegan VS Omnivore health-promoting omega-3 fatty acids
0:36 Omega-3 Index
0:50 HRV in Vegan VS Omnivore
1:32 Main takeaway
2:10 Linoleic acid decreases conversion of Omega-3
3:42 Importance of your omega-3 index
4:10 HRV in vegans VS Omnivores
5:10 Omega-3 Index and HRV
6:04 Seed oils lower conversion of ALA to EPA and DHA
6:31 Main findings
7:30 ALA conversion is low
8:02 Creatine is low in vegan dieters
9:57 LISTEN TO THIS!

For the past 60 years the medical community has obsessively focused on lowering LDL-cholesterol levels…

Research shows these five preventable health conditions make LDL-Cholesterol more likely to cause artery plaque build-up, even if your LDL-Cholesterol levels are low.

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Research Mentioned:

Zanoni, P., Velagapudi, S., Yalcinkaya, M., Rohrer, L. & Eckardstein, A. von. Endocytosis of lipoproteins. Atherosclerosis 275, 273–295 (2018).

Ference, B. A., Braunwald, E. & Catapano, A. L. The LDL cumulative exposure hypothesis: evidence and practical applications. Nat. Rev. Cardiol. 1–16 (2024) doi:10.1038/s41569-024-01039-5.

Time Stamps:

00:45 LDL's link with atherosclerosis is nuanced.

 02:30 Initial damage to the arterial wall makes LDL levels problematic.

03:45 Increases risk of arterial wall damage: elevated blood pressure, insulin resistance/diabetes, smoking/vaping, obesity, elevated blood viscosity, consuming oxidizableoils.

08:40 High LDL and high triglycerides suggest insulin resistance and increased cardiovascular risk.

09:50 Start with diet and exercise together.

11:20 Statins have concerning side effects.

13:15 Plaque formation begins early in life.

13:50 High LDL is found in centenarians.

14:44 Centenarians are metabolically healthy.

15:40 Your liver makes LDL cholesterol.

16:10 Every cell in your body requires cholesterol.

18:00  Diets high in seed oils make your LDL more likely to be oxidized.

20:55 30-50% of people who have heart attacks have optimal serum cholesterol.

The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead. 

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Studies Mentioned:

Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022).

Time Stamps:

0:20 Weight Regain due to muscle loss

0:45 Prioritize muscle health with fat loss

1:47 Stimulants have side-effects

2:24 GLP-1 agonists aren’t great

3:23 Metabolic Adaptations with dieting

4:00 Brown fat activation

4:55 Lean tissue loss

6:10 Aerobic VS Resistance Training

6:23 Preventing muscle loss

7:27 This image explains all

8:15 Preventing fat gain

9:50 Brown fat activation

11:59 Consistency is key with brown fat activation

12:45 Cold plunges and heart health

After years of intensive LDL-lowering therapies heart disease is still the leading cause of death, claiming over 600,000 lives annually in the USA alone. It's time to focus more on triglycerides and metabolic health. 

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Here’s a few key takeaways: 

01:45 LDL lowering drugs do not affect triglycerides. 
03:41 Triglycerides and remnant cholesterol are associated with the formation of plaque in vessels throughout your body. 
05:45 Total cholesterol minus HDL minus LDL helps you determine your remnant cholesterol. 
11:20 Triglyceride rich lipoproteins promote inflammation and adhesion. 
12:00 High triglycerides (fasted and non-fasted) are associated with higher risk of atherosclerotic cardiovascular disease.
14:40 Increased triglyceride concentration is associated with a 37% increased risk of cardiovascular disease.

New research shows exercise is one of the most important tools for fighting off respiratory infections, including COVID-19. Here's a summary of the most recent data...

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Studies, Video and Images: https://bit.ly/3KRY2z2
 

1. Torres, G., Constantinou, D., Gradidge, P., Patel, D. & Patricios, J. Exercise is the Most Important Medicine for COVID-19. Curr. Sports Med. Rep. 22, 284–289 (2023).
 

2. Jimeno-Almazán, A. et al. Effects of a concurrent training, respiratory muscle exercise, and self-management recommendations on recovery from post-COVID-19 conditions: the RECOVE trial. J. Appl. Physiol. 134, 95–104 (2023).

Time Stamps:

00:00 Exercise is the most important medicine for COVID19.

02:10 Exercise reduces the severity of upper respiratory tract infections.

02:30 Exercise reduces odds of contracting COVID, being hospitalized, being in the ICU, and risk of death.

05:10 Exercise reduces inflammation.

07:30 Autophagy and mitophagy occur with every exercise session, optimizing energy production.

09:20 Exercise prevents the accumulation of exhausted T cells.

10:45 Exercise releases myokines that help the thymus gland release T cells.

11:00 T cells and B cells are mobilized in the blood by increased catecholamines during exercise, and likely cold exposure.

11:20 Natural killer cells and viral specific T cells occur with each exercise session.

12:00 Aerobic exercise mobilizes T lymphocytes, T cells, and effector cells.

13:00 Exercise exerts anti-inflammatory effects within the heart.

13:50 Stem cells from muscle are released during intense exercise.

14:35 Your frontline mucosal defense is impacted by exercise.

15:30 Myokines from exercise increase BDNF.
 

Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather. 

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Show Notes:

00:00 Intro
02:00 Creatine draws water into cells. 
04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities.
05:10 High intensity activities utilize creatine. 
06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise.
06:45 Hydration and plasma volume improves with creatine.
08:45 Creatine was discovered in 1835 in meat. 
09:00 Creatine is stored in the placenta and impacts female hormones. 
12:11 Renal function is not negatively impacted by creatine.
14:00 Creatine is osmotically active and alters body fluid dynamics. 
14:40 Two to 5 grams per day around exercise should be sufficient.
15:10 Creatine does not promote muscle cramps or dehydration.
16:00 It does not hinder thermal regulation.
19:30 Creatine increases intracellular, extracellular, and total body water.
20:10 Creatine is associated with increased power and output.
21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine.
21:45 Creatine may enhance the anabolic environment from resistance training.
23:00 Hair loss was indicated in one creatine study, but the cause was not explored.