Explore every episode of the podcast High Intensity Health with Mike Mutzel, MS

Dr. Bill Schindler discuss how ancestral tools shaped our diet and digestive evolution.

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Time Stamps:

04:45 Ancestral dietary past built us.

07:00 Ancestral tools focused on food.
10:15 Tools changed our diet.
13:30 Blood, organs, and fat are more nutrient dense and bioavailable
than anything else.
15:30 Agriculture and industrial revolution brought negative diet
impacts.
17:00 Blue zones: eat few vegetables and eat meat daily.
27:30 Original food processing was to make food safe, nutrient dense,
and bioavailable.
31:20 Being a fully nourished human is complicated.
33:12 Every plant has a toxin.
37:00 Ripe fruit attracts a consumer to spread seeds.
41:45 Unprocessed maize/corn can promote disease and death.
50:00 All grains, nuts, seeds, and legumes should be processed.
51:01 Sourdough fermentation should be used with grains/wheat.

Let's break down key insights from a recent two-hour and 20-minute conversation between Dr. Peter Attia and renowned lipidologist Tom Dayspring.

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Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet

Show Notes: https://bit.ly/4hrDc72

Time Stamps: 

0:00 Intro
0:52 Cholesterol's Role in Atherosclerosis 
1:51 Triglycerides & Insulin Resistance: The Overlooked Risk Markers 
3:28 Lipoprotein Exchange & Insulin Resistance 
7:18 Triglycerides to HDL Ratio as a Risk Indicator 
8:36 Metabolically Healthy Phenotype & LDL:
9:20 Sauna Therapy for Cardiovascular Health:
11:00 Cholesterol, Endothelial Health & Plaque Formation:
14:53 Case Study: A 24-Year-Old Athlete with High LDL
21:00 Lipoprotein(a) (LP(a)) and Its Role in Cardiovascular Risk:

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

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Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

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Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:  Use code podcast to save 12%

Save on microplastic free underwear from nadsunder.com
Coupon Code: HIH

Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro
0:04: Grass fed meat versus the conventional feedlot meat?
1:00 Pasture Raised Bison
2:04 Polyphenols in meat
3:07 Human Health
3:45 Nads Organic Cotton Boxers
5:00 Grass-fed VS Grain fed differences
5:30 Metabolic Health of Animals
6:48 Buy local
6:52 The Rumen
9:55 Metabolites

Today's show is brought to you by MYOXCIENCE. 

In this episode, heart surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.

Sponsored by MYOXCIENCE:

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Link to full show notes and articles: https://bit.ly/3uKRKMC

Connect with Dr. Ovadia: https://ifixhearts.com/quiz/

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.

A new study finds poor metabolic health and low HDL is a greater predictor of coronary artery calcium than LDL cholesterol. 

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Video & Links to study: https://bit.ly/3Zj56fA

Time Stamps: 

0:00 Intro
0:30 LDL does not correlate with the degree of coronary artery plaque.
1:02 HDL is protective against coronary artery disease and plaquing.
2:10 Triglycerides correlate with diabetes, coronary artery disease and plaquing.
3:45 HDL size is highly predictive.
5:15 LDL, vLDL, and IDL had no strong association.
8:00 LDL may be lower with prediabetes and diabetes, reflecting imbalance.
12:10 HDL is increased by lifestyle.
13:00 Plaquing is more common in diabetics.
15:47 High triglycerides increase odds of metabolic disease by 100%.
18:00 The smaller HDL particles become, the less protective they are.
19:13 Coronary artery calcium is associated with HDL size, concentration and composition.
21:20 High HDL with low triglycerides is linked with better metabolic health.
23:10 Exercise increases the size and number of your protective HDL.

We dive into the latest research on creatine, covering loading phases, optimal timing, individualized dosing, benefits beyond muscle health—including cognitive performance for kids—and special considerations for various diets like vegan and carnivore.

Crush your Workouts and stay hydrated with the  Creatine + Electrolyte Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
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Link to Video and Study: https://bit.ly/3UOb8lY

Time Stamps:

0:00 Introduction to Creatine and Recent Paper Review
- Discussion on creatine's popularity and personal experience with it since 2000. Introduction to a recent paper titled "Does One Dose of Creatine Supplement Fit All," covering topics like loading phases, benefits, and optimal timing.

0:55 Loading Phase and Early Practices
- Problems with early creatine loading practices that involved high sugar content, causing issues like pre-diabetes. The discussion on whether a loading phase is necessary and who might benefit from it.

1:46 Who Might Need a Creatine Load Phase
- Explanation of who might benefit from a creatine load phase, such as young athletes, football players, or those with low red meat intake. Overview of the benefits of creatine on exercise performance.

2:58 Creatine Uptake and Transport Proteins
- Discussion on creatine uptake, the role of transport proteins, and the benefits of pairing creatine with electrolytes. Introduction of Myo Science's creatine product paired with electrolytes.

3:53 Best Timing for Taking Creatine
- Importance of taking creatine around exercise sessions to enhance muscle uptake. Suggestions on timing, with emphasis on taking creatine before or during workouts rather than with coffee in the morning.

4:36 Creatine Benefits for Kids and Cognitive Performance
- Creatine's benefits for athletic children in high-demand sports and cognitive tasks, including its impact on brain energy during intensive activities like learning or giving presentations.

5:56 Individualized Dosing Based on Body Weight
- The need to tailor creatine doses based on body weight and muscle mass. Heavier, more muscular individuals may require higher doses compared to lighter individuals.

6:41 Special Considerations for Vegans, Vegetarians, and Carnivores
- The impact of diet on creatine needs. Vegans and vegetarians might see greater benefits from supplementation, while carnivores may already get sufficient creatine from red meat.

7:38 Non-Muscular Benefits of Creatine
- Potential non-muscular benefits of creatine, such as improvements in verbal acuity, cognitive performance, mood changes, and post-concussive recovery.

8:30 Conclusion and Recommendations
- Summary of key points: no need for dextrose to enhance creatine absorption, tailored dosing based on diet and body weight, and the importance of taking creatine with electrolytes around exercise.

This study found that ultra-processed foods lead to higher energy intake, faster eating rates, and increased weight gain compared to unprocessed real foods, even when calories and macronutrients are matched.

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Link to Video:  https://bit.ly/3Yxgx2R

Time Stamps:

0:00 Intro

1:30 Triglycerides and liver enzymes rise.

3:40 About 68% of calories kids eat are from junk food.

6:00 UPF study overconsumption occurred mainly at dinner.

7:10 UPF was eaten faster.

10:10 Triglycerides rose with UPF.

10:40 Liver enzymes rose with UPF.

12:25 38% of adults are about to develop non-alcoholic fatty liver disease.

12:45 2.5 pounds of body weight gained on UPF in one week.

14:30 Chewing 40 times before swallowing increases release of GLP-1.

17:30 Make your food at home from scratch.

Relationship coach Kim Anami shares transformative insights on how to elevate your relationship and enrich your life through the power of authentic, high-quality physical intimacy.

Optimize your hormones and libido with the Morning Wood by MYOXCIENCE: https://bit.ly/morning-wood-upgrade

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Link to the video interview: https://bit.ly/3Nnrfmp

Time Stamps:

0:00 Intro

13:30 Kim is a holistic sex and relationship coach.

15:19 Physical health impacts vitality, libido and your sex life.

17:00 Beliefs, programming, or trauma blocks pure expression of sexual energy.

19:26 Orgasm is the most effective, biggest and fastest nervous system reset.

22:50 Clitoral orgasm is superficial compared with cervical and vaginal orgasm.

29:10 Having a cervical orgasm opens a neuropathway which can be accessed repeatedly.

31:15 Surrender is the key ingredient in gourmet sex.

33:24 Casual sex is not safe or healthy for either partner.

32:52 Conscious celibacy is advised during healing.

36:47 If you are attracting people who do not reflect your ideals, there is more work to do.

41:02 Long-term relationships can have high frequency gourmet sex.

43:17 Conscious monogamy produces the ultimate utilization of sexual power.

45:37 Schedule a weekly 3-hour sex date.

55:42 Male orgasm without ejaculation is regenerating.

Let's discuss a study comparing plant-based, flexitarian, and omnivorous diets, focusing on their effects on cardiovascular risk factors and body composition.

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Link to research: https://bit.ly/4ebrkFB

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

0:00 Intro
0:20 Study on plant-based diets and cardiovascular risk factors.
0:58 Discussion of higher alcohol and sweets consumption in omnivores.
1:55 Meat consumption differences among vegans, flexitarians, and omnivores.
4:48 Differences in body composition between omnivores, flexitarians, and vegans.
5:39 Insights on fruit and vegetable consumption as a proxy for diet quality.
6:35 LDL cholesterol and triglycerides are higher in omnivores.
7:49 Study limitations: sweets, alcohol, and calorie consumption impact results.
8:41 Flexitarian diets and pulse wave velocity compared to other groups.

This episode is brought to you by MYOXCIENCE Nutrition. 

JJ Virgin dispels the myth that women will get bulky from resistance training and highlights the benefits of supplements like creatine and herbs like Ashwagandha and more. 

Sponsored Message:

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Link to show notes: https://bit.ly/4gzSqrs

Time Stamps:

0:15 Discussion on inspiration for staying fit, thoughts on aging and fitness, and research on muscle building over 40.

1:57 Noticing changes in strength, adapting workouts, and the importance of power in fitness routines.

04:00 Structuring workouts to mimic daily activities and observations on everyday strength challenges.

06:15 Adapting workouts while traveling and benefits of portable workout equipment.

08:56 Addressing concerns about muscle gain in women and misconceptions about resistance training.

11:36 Strategies for body recomposition and testing metabolic rates.

12:49 Managing calorie intake, discussing protein importance, and debating protein recommendations.

16:18 Need for protein in muscle maintenance and the role of protein turnover.

20:48 Discussion on older athletes and the benefits of regular exercise for longevity and cancer risk reduction.

21:43 Importance of focusing on overall health and separating protein discussions from environmental concerns.

22:48 Emphasis on eating seasonal and local foods for better quality and addressing misconceptions about protein needs.

25:40 Focus on improving skeletal muscle and recommended protein intake.

27:42 Personal preferences for protein sources and the nutrient density of red meat.

30:02 Observations on food quality in different regions and the impact of ultra-processed foods.

31:43 Importance of whole foods and local eating for health.

34:26 Value of tracking daily steps and incorporating intensity with rucking vests.

37:48 Discussing outdoor activities with kids and the benefits of nature.

39:37 Using creatine for enhancing energy and cognitive function, esp while traveling.

43:37 Emphasizing the importance of muscle over weight in health discussions.

46:01 Questioning societal standards of beauty and discussing hydration.

47:18 Talking about foundational nutrients and the importance of a balanced approach to supplementation.

51:47 Highlighting the significance of exercise for overall health and cellular processes.

53:10 Discussion on the benefits of exercise and the challenges of modern comfort.

54:30 Talk about thermal stress and personal recovery routines.

55:13 Experiences with red light therapy and its uncertain effects.

57:07 Insights on dietary habits and supplementation.

59:15 Discussion on hormone therapy and personal experiences.

01:04:29 Importance of hormone sensitivity and resistance training for health.

01:08:03 Discussion on individual hormone variations and the effects of hormonal fluctuations during menopause, including recovery challenges.

01:09:22 Importance of estrogen in muscle health and preferred hormone delivery methods.

Today's show is brought to you by MYOXCIENCE Nutrition. Mike challenges mainstream dietary advice, pointing out that despite cutting red meat and saturated fats, we're seeing more health issues due to processed foods and vegetable oils. A reevaluation of diet guidelines is needed to address the real culprits: industrial seed oils and processed snacks.

Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator

Use code podcast at checkout to save 12%

Link to Video and Show Notes: https://bit.ly/3ZqDohH

Time Stamps:

0:00 Intro

0:10 Overview of dietary changes and their impact on health

0:57 Introduction to non-communicable diseases and historical dietary shifts

1:54 Decline in animal fats and rise in plant-based fats

2:49 Correlation between dietary changes and public health trends

3:45 Increase in processed foods and vegetable oils, despite dietary recommendations

4:39 Trends in meat consumption and obesity rates

5:30 Discussion on the confusion surrounding healthy eating and the role of Berberine

6:14 Berberine Benefits

7:06 Changes in food consumption among different age groups and rising health issues

7:53 The impact of processed foods and industrial seed oils on health

8:50 Historical context of dietary guidelines and rising health problems

9:56 Increasing rates of metabolic and mental health issues in children

10:58 The disparity between dietary recommendations and actual food consumption

11:53 Observations on food choices and their impact on health

12:39 Conclusion and call to action for dietary change

Today's show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.

Crush your workouts with the Creatine+ Electrolyte Combo by MYOXCIENCE: https://bit.ly/Electrolyte-Stix-Jar
*Save with code podcast at checkout

Link to show notes: https://bit.ly/4gdmxES

Key Takeaways: 

• 02:44 Pillars of health: eat, sleep, move, connect.
• 10:30 Eating protein and exercise can turn up mTOR.
• 15:20 High dietary protein and resistance training preserves muscle while aging.
• 19:20 Longevity research is underfunded.
• 25:10 Obesity was rare 50 years ago.
• 26:25 Fasting, and time restricting eating may not increase longevity.
• 30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan.
• 34:40 Resveratrol is not a longevity drug.
• 36:45 Spermidine is an autophagy booster.
• 38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan.
• 42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan.
• 44:45 Metformin does not corelate to reduced all-cause mortality.
• 47:30 NAD is a co-factor required for thousands of metabolic reactions.
• 52:55 Some epigenetic signatures are predictive of future health outcomes.
• 54:17 Facial imaging using AI can predict future health outcomes.
• 58:17 Dunedin Pace measures the rate of aging.
• 59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging.
• 01:04:00 Senescent cells are cells that do not do their job and refuse to die.
• 01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation.

   

Today's show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.

Crush your workouts with the Creatine+ Electrolyte Combo by MYOXCIENCE: https://bit.ly/Electrolyte-Stix-Jar
*Save with code podcast at checkout

Link to show notes: https://bit.ly/4gdmxES

Key Takeaways: 

02:44 Pillars of health: eat, sleep, move, connect.
10:30 Eating protein and exercise can turn up mTOR.
15:20 High dietary protein and resistance training preserves muscle while aging.
19:20 Longevity research is underfunded.
25:10 Obesity was rare 50 years ago.
26:25 Fasting, and time restricting eating may not increase longevity.
30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan.
34:40 Resveratrol is not a longevity drug.
36:45 Spermidine is an autophagy booster.
38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan.
42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan.
44:45 Metformin does not corelate to reduced all-cause mortality.
47:30 NAD is a co-factor required for thousands of metabolic reactions.
52:55 Some epigenetic signatures are predictive of future health outcomes.
54:17 Facial imaging using AI can predict future health outcomes.
58:17 Dunedin Pace measures the rate of aging.
59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging.
01:04:00 Senescent cells are cells that do not do their job and refuse to die.
01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation.

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

Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator
Use code podcast at checkout to save

Show Notes and Video: https://bit.ly/3yN22Om

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.

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 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 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):

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.

New research suggests vitamin D and A work better when they're taken together. Here's more food for thought...

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Link to study: https://medicinskiglasnik.ba/article/36

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

0:00 Intro
0:20 Vitamin D receptor binding requires vitamin A. 
0:50 Retinol is found in animal-based products. Pre-vitamin A is from vegetables.
1:40 Pairing vitamin A and vitamin D supports immune system, brain, and blood sugar health.
2:40 Excessive supplemental vitamin A in pregnant women can affect fetal growth.  
4:25 There are fewer micronutrients in your food.
5:45 Paired vitamin D and vitamin A balance the anti-inflammatory mechanisms of the immune system.
7:25 Mike suggests that you supplement with a retinol, not a beta carotenoid version of pre-vitamin A.

Mark Bell and Nsima Inyang delve into the transformative benefits of sunlight and outdoor activity for enhancing hormone levels, accelerating fat loss, and improving overall health.

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Time Stamps

0:00 Intro
2:30 Exercise snacks
4:30 Cardio helps you get shredded 
5:30 Movement between sets
7:30 Exercise capacity 
8:22 Fat loss and diet
10:40 How Nsima stays shredded 
12:17 Cycling Carbs
13:26 Calories VS Carbs
15:45 Protein for muscle gain 
18:00 How much protein do you need
19:41 Red meat VS Fish VS Chicken
25:00 Cheat meals
27:00 the power of being outside

A recent study has revealed the presence of microplastics in the male penis, linking these particles to erectile dysfunction.

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

0:00 Intro
0:05 microplastic particles make their way to the male penis
0:49 study detected microplastic particles
1:46 microplastic particles in the carotid artery plaque
2:12 microplastics and erectile dysfunction
3:55 Study Title 
4:11 Top prevention tips
4:58 face masks and microplastics 
6:18 small plastics still absorbed 
6:37 Key ways to avoid

Dr. Zinkov discusses ways to use peptides therapeutically to improve tissue rejuvenation and repair, promote longevity, enhance muscle growth, and boost mood, vitality, and libido. She discusses the benefits and risks, sourcing, dosages, cycling, administration routes, and how they work in combination w/ hormone optimization.

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Show Notes:

02:45 Peptides stimulate your endogenous production of growth hormone.

03:10 Sermorelin does not increase growth hormone beyond super physiologic levels.

04:35 Peptides can improve hormone health, longevity, reverse aging-related processes of inflammation and injury recovery.

08:45 Growth hormone improves cell function.

11:05 Sermorelin stimulates growth hormone secretion for about 12 minutes.

12:30 Growth hormone peaks are nighttime and post-workout.

14:30 Symptoms of suboptimal growth hormone.

15:45 IGF-1 is a biproduct of growth hormone breakdown.

18:30 Additional strategies.

22:05 Poor diet and lifestyle choices reduce growth hormone.

25:10 Women in their teens and 20s may have suboptimal production of hormones.

30:30 Progesterone receptors can be stimulated with herbal treatments.

31:30 Xenoestrogens cause more disruptive receptor stimulation.

33:15 Obesity is one of the biggest risk factors for breast cancer.

34:30 Growth hormone stimulates collagen production.

37:15 Low dose Rapamycin slows the aging process.

40:30 Methylene Blue has been used as a nootropic.

43:55 Nicotine directly and quickly stimulates the vagal nerve.

53:00 Growth hormone does not cause cancer.

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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Show notes: https://bit.ly/4b3BNRh

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.

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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Show Notes: https://bit.ly/4aazuvD

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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Video, Research and Show Notes: https://bit.ly/3PK2BxZ

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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Link to research and show notes: https://bit.ly/3SYC94i

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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Show notes and research: https://bit.ly/3uRW3pC

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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Link to Video: https://bit.ly/3HH0pCT

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.