Mastering Nutrition – Details, episodes & analysis

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Mastering Nutrition

Chris Masterjohn, PhD

Health & Fitness

Frequency: 1 episode/4d. Total Eps: 708

Welcome to the Mastering Nutrition podcast. Mastering Nutrition is hosted by Chris Masterjohn, a nutrition scientist focused on optimizing mitochondrial health, and founder of BioOptHealth, a program that uses whole genome sequencing, a comprehensive suite of biochemical data, cutting-edge research and deep scientific insights to optimize each person's metabolism by finding their own unique unlocks. He received his PhD in Nutritional Sciences from University of Connecticut at Storrs in 2012, served as a postdoctoral research associate in the Comparative Biosciences department of the University of Illinois at Urbana-Champaign's College of Veterinary Medicine from 2012-2014, served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College from 2014-2017, and now works independently in science research and education.

Recent rankings

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Apple Podcasts

🇫🇷 France - nutrition
10/08/2026
#93
🇬🇧 Great Britain - nutrition
07/08/2026
#95
🇬🇧 Great Britain - nutrition
06/08/2026
#64
🇫🇷 France - nutrition
04/08/2026
#89
🇫🇷 France - nutrition
03/08/2026
#75
🇫🇷 France - nutrition
02/08/2026
#65
🇫🇷 France - nutrition
01/08/2026
#58
🇫🇷 France - nutrition
31/07/2026
#44
🇫🇷 France - nutrition
30/07/2026
#33
🇫🇷 France - nutrition
22/07/2026
#97

Spotify

No recent rankings available

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https://chrismasterjohnphd.com/masterpass
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https://chrismasterjohnphd.com/q&a
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https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10
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Score global : 59%

Publication history

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How Lactate Alkalinizes Your Muscles

Friday, September 6, 2024 • Duration 01:34:50

For a long time, most people believed that when we exercise, our muscles make lactic acid, this acidifies the muscles, and the acidity contributes to contractile failure, fatigue, and delayed-onset muscle soreness. Some people still believe this.

You may have heard the argument against it from well-known figures like Andy Galpin, or, if you're deep into the science, you may have read the work of George Brooks.

In this lesson, we are going to cover the biochemistry of lactate production. We will see that we never make lactic acid, ever. We make lactate. Making lactate is fundamentally alkalinizing.

We will take a look at the presentation of glycolysis in the Berg and Lehninger biochemistry textbooks to see that, on the one hand, they give us everything we need to know to understand that the human body never makes lactic acid, but, on the other hand, they really do not equip us well to understand where acidity does comes from during exercise. This is because they do not consider acid-base balance important enough to completely present the proton balances of the chemical reactions.

Finally, we will cover what does cause muscular fatigue, take a look at the research on lactate supplements, and come to some conclusions about the best way to manage acidity during exercise to maximize performance.

This is part of a larger course on the biochemistry of how we derive energy from food and use it to fuel our wellness, performance, and longevity. Take the full course here:

https://chrismasterjohnphd.substack.com/p/masterclass-with-masterjohn-energy

To see the slides, watch this lesson on youtube:

https://www.youtube.com/watch?v=IrpbLllsSHQ

To obtain the written version with timestamped slides for better studying, see here:

https://chrismasterjohnphd.substack.com/p/how-lactate-alkalinizes-your-muscles

This lesson is free for one week. After that it will be reserved for Masterpass members. You can learn more about the Masterpass here:

https://chrismasterjohnphd.substack.com/about

You can subscribe to the Masterpass here:

https://chrismasterjohnphd.substack.com/subscribe

2:52 How textbooks present glycolysis

3:36 What is acidity?

4:32 The acidfying and alkalinizing phases of glycolysis

7:09 Glycolysis: A brief review

10:08 The Principles

29:33 The Reactions -- and Where the Textbooks Go Wrong

38:59 Human beings do not make lactic acid

42:13 Lactate transport is even more alkalinizing to muscle

47:44 Robert Robergs Fights an Uphill Battle in Clarifying the Sources of Acidity and the Alkalinizing Effect of Lactate

1:01:08 What causes fatigue?

1:05:15 Does CO2 contribute to acidity?

1:13:45 Where is Glycolysis Getting Backed Up?

1:23:10 Conclusiuons: What's realy going on with exercise-induced acidosis.

1:26:34 Lactate supplements

1:30:53 How to use this information in training for optimal performance.

Read moreCollapse

Is urinary mycotoxin testing useful for indoor mold exposure? | Masterjohn Q&A Files #290

Friday, October 1, 2021 • Duration 08:04

Short Answer: When I had a serious case of indoor mold-induced illness, I tested my urine and my apartment dust for mycotoxins. Both were high, but the classes of toxins were totally different between the two, making me think the mycotoxins in my urine came from food rather than my apartment. Symptoms going away when outside of the apartment was a far more useful clue, so I think you should consider the cost of a vacation, the cost of mycotoxins, and assume you get more information out of taking the vacation, and then decide which to do.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a

DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

Ferritin sky-high without hemochromatosis? | Masterjohn Q&A Files #289

Thursday, September 30, 2021 • Duration 11:35

Short Answer: Even if genetics and other bloodwork don't look like hemochromatosis, sky-high ferritin justifies trying to lower it with blood donation or phlebotomy if inflammation markers are low. If this doesn't work, oxidative stress should be investigated.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

Access the show notes, transcript, and comments .

Will the booster shot be worth it? | Masterjohn Q&A Files #288

Wednesday, September 29, 2021 • Duration 14:36

Short Answer: If optimizing for efficacy, the booster shot will likely be worth it for Pfizer, whereas other vaccines don't have clear evidence of declining efficacy yet. If optimizing for safety, one should be skeptical of the booster since a 3-dose regiment hasn't been tested in clinical trials.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

Access the show notes, transcript, and comments .

How to use carbs and glycine for sleep. | Masterjohn Q&A Files #287

Tuesday, September 28, 2021 • Duration 10:52

Short Answer: To get adequate raw material for melatonin synthesis in the brain, carbs can come any time of day and are best if high-glycemic. To suppress brain histamine levels, carbs in the evening, with low protein and relatively low fat, is best. From among protein, collagen is best at night for the glycine.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

Access the show notes, transcript, and comments .

What are the downsides to taking prescription calcitriol for bones? | Masterjohn Q&A Files #286

Monday, September 27, 2021 • Duration 05:41

Short Answer: It requires more frequent dosing and has some risk of hypercalcemia, and it would be best to make sure you have adequate D and magnesium and aren't overdoing anything that could deplete D, such as other fat-soluble vitamins, first.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

Access the show notes, transcript, and comments .

NEW! Version 7 of the COVID Guide!

Sunday, September 26, 2021 • Duration 07:43

Newly updated September 25, 2021, and now in Version 7:

https://chris-masterjohn-phd.myshopify.com/products/the-food-and-supplement-guide-for-the-coronavirus

This guide provides my recommendations for nutritional and herbal defense against COVID. This version covers 41 randomized controlled trials, which are the gold standard of evidence, as well as many other studies providing context for interpreting the trials. Since much of this research is recent, not all of it is peer-reviewed. However, I have used my own expertise in nutritional sciences and extensive experience evaluating research to fully review the quality of this evidence myself. This protocol represents the best of science-backed strategies for nutritional and herbal anti-COVID defense.

The gold standard of evidence in medicine is the randomized, controlled trial, or RCT. In RCTs, people are randomly given a treatment, or not. That this is determined at random means people's health, behavioral traits, and choices play no role in the outcomes. This helps us be more confident the treatment really works, or doesn't work.

We now have 41 RCTs on the ability of nutrients, herbs, or other natural compounds to fight COVID. While these trials are usually small, some haven't been peer-reviewed yet, some are funded by supplement manufacturers, and most haven't yet been replicated by different researchers from different institutions and different parts of the world, they are the best evidence we currently have and serve as the highest priority evidence used in this guide.

In evaluating these trials, the most important things I looked for were whether the trials were done well, whether the data were reported clearly, and whether the interpretations were sound. However, I also considered the funding source, whether different groups had come to similar results, how much of the data was peer reviewed, and whether the substance is an essential nutrient.

Based on these considerations, I categorized anything that made the cut into three tiers: "Essentials," "Best Add-Ons," or "These Might Help." Having better quality, more trustworthy, more consistent data, and having essential nutrient status pushed the strategies up toward the Essentials tier, while lacking these qualities pushed them down toward the "These Might Help" tier. Those with intermediate support are included as Best Add-Ons.

Does quinolinate sometimes indicate niacin or inflammation instead of B6? | Masterjohn Q&A Files #285

Friday, September 24, 2021 • Duration 11:33

Short Answer: B6 cannot be ruled out, though inflammation and estrogen could also be involved. While it is possibly a regulated means of increasing excitatory effects of quinolinate, it makes sense to assume it may respond to B6.

Watch the video or listen to the podcast with the links below. You can obtain a full transcript of the episode by signing up for the Masterpass at https://chrismasterjohnphd.com/q&a

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt

Plenty more at https://chrismasterjohnphd.com/support!

Access the show notes, transcript, and comments .

Mastering Nutrition – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Mastering Nutrition – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other99+

Amazon19

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Other99+

Amazon19

ncbi.nlm.nih11

Apple Podcasts

Spotify