High Intensity Health Radio with Mike Mutzel, MS

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Show notes: https://highintensityhealth.com/253

David Perlmutter, MD is a board certified neurologist and best-selling author of Grain Brain. The loss of his father to Alzheimer’s has inspired him to uncover loads of research that can help us customize our diet and lifestyle while keeping brain health top of mind.

In this discussion, David Perlmutter, MD board certified neurologist and best-selling author of Grain Brain, reveals new links between the food we eat, composition of our gut bacteria and how we think and feel.

His updated and revised version of Grain Brain is now available wherever books are sold.


Show notes: https://highintensityhealth.com/253

Direct download: 253_David_Perlmutter_V1.mp3
Category:general -- posted at: 4:24pm PDT

This episode is brought to you by:


➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.*Save over 20% OFF:


https://www.perfectketo.com/HIH
** Use promo code HIH20

About Today’s Show

https://highintensityhealth.com/252


Former IFBB Pro Figure Competitor, discusses all the mental health benefits linked to lifting weights and how being ultra-ripped may not bring happiness.

She’s a ketogenic diet educator and is organizing educational events to help others understand how the ketogenic diet can optimize their metabolism and quality of life.

Check out the: https://metabolichealthsummit.com

Check out the show notes and resources for this show: https://highintensityhealth.com/252

Direct download: 252_Victoria_Field.mp3
Category:general -- posted at: 3:08pm PDT

Learn how to make low-carb holiday meals and desserts that will wow your friends and family this holiday season: http://bit.ly/2C5hqpi


In this show, Daniel Winkler is a world renowned-mushroom expert and has published several field guides to help us better identify edible and medicinal mushrooms.

We discuss how mushrooms influence our immune system and offer key micronutrients essential to long-term health.

Check out the show notes: https://highintensityhealth.com/251

Key Takeaways:


02:20 Mushrooms are seasonal, so your time to educate yourself on identifying mushrooms is very short.
03:10 Get to know the mushrooms that you want to use. Know any dangerous look-alikes.
11:10 The fruiting body of a mushroom is 90% water.
12:07 Mushrooms do not have a stomach. They are a mass of connected fine threads, a mesh. This forms a web called the mycelium.
12:33 Mushroom Sex: The part of the mushroom above ground is the reproductive organ of the mushroom.
14:23 The dried mushroom fruiting body is about 30% protein.
15:05 Mushrooms have powerful immune systems.
15:30 Mushrooms are also antibacterial and antiviral.
15:41 Medicinal mushrooms are those varieties with the most powerful immune systems. Examples are cordyceps, reishi and ganoderma.
17:21 Mushroom skin is made of the polysaccharide, chitin, like insects.
18:45 All vitamins can be found in mushrooms.
24:39 Smell and taste your mushrooms. Only swallow mushrooms that you know are edible and can be eaten raw.
25:48 In general, all mushrooms should be cooked.
26:54 Dry Frying: Fresh wet mushrooms can start cooking without oil.
30:13 Some mushrooms serve as an extension of the roots of a tree. Many trees take up to 90% of their water through the mushroom. The tree can return up to 60% of their sugars to the mushroom.
33:51 Mushrooms, lichens, eat rocks.
45:40 You can probably spread/seed mushrooms in your own yard in proper habitat by placing parts/pieces of fresh mushroom fruiting body.
50:44 Cordyceps grows a fruiting body out of a LIVE insect, taking over the insect’s movement with mycelium (like a puppet master), directing it into a place where it is optimal to spread its spores.
52:48 The drug Cyclosporine is made from a variety of cordyceps soil fungus. It suppresses your immune system, which is necessary for organ transplantation.
53:50 Other cordyceps support your immune system.
56:35 Some research shows that cordycepin stops cancer cell reproduction. It is also a powerful anti-inflammatory.
58:45 Mushrooms manage the echo system with what appears to be wisdom and planning.
01:06:20 Harvesting/using magic mushrooms is against the law. It is good to know how to identify them.
01:15:52 Lion’s Mane has been shown to help nerve cell regeneration and increases in memory of 10 to 15% in elderly people, and possibly impacts Parkinson’s symptoms.
01:23:18 Daniel believes that psychedelic mushrooms are less addictive than TV.
01:23:51 Psychedelics are showing use with alcoholism, drug addiction, PTSD and serious depression.
01:26:15 Psychedelics could be a trigger for people with the genetic predisposition of psychosis.

Check out the show notes: https://highintensityhealth.com/251


Direct download: 251_Daniel_Winkler.mp3
Category:general -- posted at: 8:26am PDT

Insulin and ketone metabolism expert, Ben Bikman, PhD is back on the show for part 2--and it's a epic conversation. (If you missed episode #250, it was a great one, I’ll put a link to it on the show notes page.)

➢ This episode is brought to you by ButcherBox.com 


 Serving the High Intensity Health community with truly 100% grass-fed, pasture raised beef, chicken and pork.


Get $20 off your order and free heritage bred bacon, for life! https://www.butcherbox.com/hih-2

About today’s show:

Show Notes: https://highintensityhealth.com/250

Ben and I expand on the first discussion--diving further into why glycogen depletion and glucagon are needed and helpful in helping to kick-start fat loss and ketone production. We also discuss nuances around protein, mTOR and building muscle.

Here’ s quick run-down of the time stamps:


05:49 We are applying the low carb ketogenic diet in bizarre ways by dumping oil into their drinks. There is no other nutritional value to the oils. Eggs are loaded with nutrition. Dr. Bikman mixes raw egg into his morning tea.
07:45 Fasted exercise stimulates glucagon. Our red blood cells need glucose. When we need gluconeogenesis, glucagon will be elevated. If you are low carb, exercising in a fasted state, or you are fasted, you need gluconeogenesis. Glucagon will be elevated and insulin, which inhibits gluconeogenesis, will be low.
09:37 People may be confusing gluconeogenesis with an insulinogenic effect. If you are low carb, gluconeogenesis happens only as much as you need it.
10:40 If you have ketogenesis happening, you have gluconeogenesis. Fat is used for fuel, and parallel, we have the need for new essential glucose to be produced.
13:14 Depleting glycogen is a necessary event before ketogenesis kicks in.
14:10 True clinical hypoglycemia is remarkably uncommon. If you are insulin resistant, and your brain has been depending upon high glucose and has had no time to adapt to using ketones for fuel, glucose levels can get low. Your body senses this and panics. There is more than enough glucose.
17:03 There are two phases of hunger. The first phase is hunger from empty guts. It is passing. The second phase of hunger is when your body says that there is a genuine deficiency of energy and you want to eat anything and will do anything to get it.
18:22 As long as you have sufficient salt and water consumption, you are good for exercise. If you have food in your gut, your body is conflicted about sending blood to your muscles or your guts.
19:57 Protein increases insulin and glucagon. Other macros increase one or the other.
21:02 Glucagon is catabolic of fat tissue. There are not many glucagon receptors in muscle.
21:55 If you are low carb or fasted and you need gluconeogenesis, there is no appreciable increase in insulin from the protein, yet a substantial increase in glucagon.
23:00 Glucagon activates lipolysis, increasing free fatty acids. The liver sees more fatty acids, but since insulin is low, the liver will not store the fat. Hormones tell the body what to do with energy.
23:54 Acetyl-CoA is the branch point of all metabolic processes in the liver and most other cells. It can be used for creating new glucose, activating gluconeogenesis, create lipids through lipogenesis and it can to into the citrate cycle and be used for energy, creating ATP, or it can be used for ketogenesis. All of this is dependent upon insulin. Catecholamines and glucagon counter insulin, but insulin reigns supreme.
25:40 Consuming meat or saturated fat does not create lipotoxicity, nor insulin resistance.
27:36 In animal and human studies of saturated fat, fat was administered intravenously. Elsewhere it was tested against muscle tissue in the lab, which does not reflect the complex systems of the body, especially the influence of insulin. Both of these formats helped to form our mechanistic thinking of how saturated fat can cause insulin resistance.
30:17 It is easier to induce insulin mediated lipotoxicity with a vegan diet than a ketogenic diet due to the high carb content.
30:43 Excess palmitate can create an excess of ceramides, as can hyperinsulinemia directly.
32:39 Triglycerides do not effect insulin sensitivity.
33:45 There are more ceramides in sedentary, obese, insulinemic individuals. They also have higher levels of circulating fatty acids. This is because the liver is making more fat or the adipocytes are becoming increasingly insulin resistant. Thus adipocytes are spilling lipid into the blood. The lipids switch from inert triglycerides to ceramides.
34:53 Alpha cells become insulin resistant because of a ceramide accumulation. We have a microenvironment in the pancreas. Butted up against each other, you have an alpha cell that releases glucagon and a beta cell that releases insulin. Insulin from the beta cell tells the alpha cell not to make glucagon. Within this environment is a greater amount of insulin than in our system. This means that the alpha cell is getting hundreds, maybe thousands of times more insulin than other tissues.
35:52 In type 1 diabetes, where you are not making insulin in the microenvironment, too much glucagon is produced, elevating glucose.
36:18 An insulin resistant person, who’s insulin levels have been climbing over the decades, but there is enough to keep glucose in check, remains clinically silent. Viewing diabetes as an insulin disease results in better treatment and earlier detection.
36:43 Eventually, glucose levels rise and you are a type 2 diabetic. This could be when the alpha cells become insulin resistant. Insulin tells the alpha cell to make less glucagon, unless the alpha cell becomes insulin resistant and glucagon climbs. This signals the liver to start pumping out glucose.
37:30 Both insulin and glucagon are high in type 2 diabetics. It should be one or the other.
38:13 Weight gain results from insulin therapy for both type 1 and type 2 diabetics, even if caloric consumption remains the same.
40:15 Exogenous ketones shut down your body’s ability for hepatic ketogenesis. Pulsed exogenous ketones can be helpful with TBI or other neurological issues.
41:55 Glucagon activates processes that are involved in mitochondrial biogenesis.
44:18 Ketones are energy. When you do endurance exercise with high blood glucose, glucose drops. When you do endurance exercise in a fat adapted state, your ketones will drop.
44:47 As you become more fat adapted, your body becomes more efficient and ketone baseline levels drop.
44:57 The definition of ketosis had been arbitrarily set at .5 mml. It is being considered to start at .3 mml due to the body’s efficiency shifts in fat adaptation. Once ketones are detectible from a low carb diet (and not exogenous ketones or MCT), metabolic pathways have been activated and insulin is low. You will be catabolic of your fat tissue.
47:53 You cannot store ketones if insulin is low. If insulin is elevated, even a ketone brought in exogenously, is converted to acetyl CoA and can be stored.
47:57 Hormones drive energy utilization.
51:54 Any cell that you want to maintain and grow requires mTOR. Insulin promotes mTOR activation.
52:55 Leucine is a good mTOR activator in muscle.
53:22 A cancer cell will grow with chronic mTOR activation, but it is not the cause of the cancer.
54:41 Protein consumption does not correlate to cancer incidence. There is evidence that a vegetarian diet, resulting in low levels of LDL. Low LDL is associated with 15 times greater risk of leukemia.
55:41 Animal products are higher in protein and we absorb more. Plants are relatively deficient in protein and we do not absorb it effectively. The longer you live a life with low insulin, the better off you will be. Fasting insulin levels impact Alzheimer’s risk more than age does.
59:17 Carnitine is involved in lipid transport. Longer chain fatty acids need a carnitine shuttle. Low levels of carnitine can be a bottle neck for the mitochondria’s ability to oxidize lipids.
01:00:41 Leucine is the most anabolic amino acid and is a ketogenic amino acid.
01:01:22 Red meat is a great source of carnitine. Carnitine accelerates ketogenesis. We can make our own carnitine. Low carb vegetarians may benefit for supplemental carnitine. Chicken is not a good carnitine source.
01:03:55 Cold induced uncoupling can stimulate mitochondrial uncoupling in muscle. If mitochondria are uncoupled, which means we have mitochondria pulling in glucose and fat and burning it to create heat. Where mitochondria are more tightly coupled, breaking down only enough energy as requested by the cell.
01:05:19 Ketones induce mitochondrial uncoupling in fat tissue, telling it that it is okay to waste energy. In muscle cells, it does not increase mitochondrial uncoupling. It is beneficial for your muscle to only use the energy it needs to use.
01:05:24 Body temperature rises from exercise out of an inherent inefficiency in all chemical reactions.
01:08:56 Cold exposure has an immune benefit and a cognitive benefit, as well as the metabolic benefit.
01:15:39 A main cause of endotoxemia can be LPS (lipopolysaccharide), a membrane component of bacteria. LPS is inhaled or absorbed from the gut. This is accelerated when your body is absorbing lipid.
01:16:47 With lipid absorption, there can be an increase of LPS and endotoxemia. However, dietary lipid consumption also increases LDL. LDL can bind to LPS and result in its removal through the bile duct. Fructose increases LPS, but does not increase LDL.

Show Notes: https://highintensityhealth.com/250

 

Direct download: 250_Ben_Bikman_PhD.mp3
Category:general -- posted at: 3:23pm PDT

If you’re not feeling 100 percent “you” yet you're eating healthy, sleeping well and exercising—you may want to consider your "EMF load."

It’s controversial and polarizing, I know. (And, even though we all use devices, wifi and cell towers are popping up like crazy--we have little to no safety studies.)

It's something we all ought to consider—especially for our children.

This episode is brought to you by: MYOXCIENCE Nutrition formulas, high quality supplements to help you optimize your physical performance while keeping health top of find.


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Get Nick's EMF guide: https://highintensityhealth.com/emf

Grab the show notes and watch full interview on YouTube: http://highintensityhealth.com/249

Direct download: 249_Nick_Pineault.mp3
Category:general -- posted at: 12:47pm PDT

Dr. James DiNicolantonio discusses how certain fats actually help you burn more fat and raise your metabolic rate.


This episode is brought to you by:

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Check out the show notes and resources for this show: https://highintensityhealth.com/248

By now you’re sold on the premise that reducing carbs and increasing your fat intake is probably a good term strategy for metabolic, brain and heart health. 

But are all fats created equal? (Ahem...Whole Foods, it's time to get that oxidized canola sh%t out of your salad bar!)

Dr. James DiNicolantonio and I caught up for the second time in Buffalo, NY to explore fat metabolism in context of insulin regulation and inflammation. 

Here’s a few key takeaways from this discussion: 

-Cooking with olive oil is actually a good idea due to the high concentration of polyphenols 
-Why eating that “bun-less” fast food burger is not as healthy as one might think
-How omega-3 fatty acids can help you curb inflammation 
-Omega-3 fats as tools to burn more fat and build muscle 
-How long-chain commercial oils become incorporated into our cell membranes (and what that means for our health 

Check out the show Notes: highintensityhealth.com/248

Direct download: 248_James_DiNicolantonio_V1.mp3
Category:general -- posted at: 6:11pm PDT

Cholesterol’s main role is not to seek and destroy its home (your arteries) but instead primary purpose is to deliver energy and lend support, say Dave Feldman. 


This episode is brought to you by:
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Check out the show notes and resources for this show: https://highintensityhealth.com/247

 

More about this show: 

Cholesterol’s main role is not to seek and destroy its home (your arteries) but instead primary purpose is to deliver energy and lend support, say Dave Feldman.

Cholesterol’s main role is not to seek and destroy its home (your arteries) but instead primary purpose is to deliver energy and lend support, say Dave Feldman.


Dave is not a doctor, nor does he have any medical training. He has, however, run hundreds of serial cholesterol tests on himself and inspired thousands of others to do the same. 


He can reliably lower his “bad cholesterol” by eating white-bread in the days leading up to cholesterol tests. Which should make you question how necessary or good it is to constantly seek to lower cholesterol. 


https://highintensityhealth.com/247

Direct download: 247__Dave_FeldmanV1.mp3
Category:general -- posted at: 9:50pm PDT

This episode is brought to you by:


➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.


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Use promo code HIH20 to save


About this Show:

https://highintensityhealth.com/246


Carb cycling is an underground performance-boosting tool.

Unlike old-school “carb loading” strategies (which usually cause gut disturbances and fat gain), carb cycling helps exercisers stay lean and strong.

Peter Defty is an expert on this topic, and in this recent video he shares key insights he’s gained from his 17-year low-carb-for-exercise-performance strategies.

Here’s more:

By being “mostly keto” and just ingesting carbs while working out—or during a post-workout window—you can get all the performance advantages of carbs with little downside.

I frequently do this when I’m squatting, deadlifting or doing other multi-joint movements, and it really helps with speed and performance (compared to just lifting in a keto state).

So, unless one is embarking on keto for specific medical applications (epilepsy, cancer, diabetes etc. …), carb cycling can be used to give a “lift” in the gym.

In this discussion, we talk more about:

- Carb cycling strategies for women and men
- Best time to have carbs: during workout or post-workout
- Why keto + exercise help build the metabolic base

To staying lean and strong,
Mike

P.S. Carbs are not always bad, and fats are not always good. Learn contexts of when to use which fuel:

https://highintensityhealth.com/246

 

Direct download: 246_Peter_Defty.mp3
Category:general -- posted at: 4:38pm PDT

This episode is brought to you by:

➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.

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Check out the show notes: https://highintensityhealth.com/245

Fat and ketone metabolism expert Joe Anderson, PhD offers insights and best practices when it comes to at-home metabolic testing.


---------------------------- Key Timestamps---------------------------

01:33 Dr. Anderson’s PhD was on How Chemicals Come Out in Breath.
02:45 Acetone is created primarily from the breakdown of acetoacetate.
11:02 Your brain is unable to use fat for fuel, and instead uses ketone bodies when sugar is depleted.
11:46 Acetoacetate ketone body is the mother molecule that can be interconverted with beta hydroxybutyrate.
12:28 Beta hydroxybutyrate is converted into acetoacetate, which is then used to fuel the cell.
15:00 Much of the conversion of ketone bodies occurs early in the transition between sugar burning and ketosis.
15:26 Ketone bodies are mainly there to feed your brain. Fats can be used to fuel muscle tissue, heart, etc.
19:47 Beta hydroxybutyrate and ketone bodies seem to be able to bypass some defects in mitochondrial function, the inability of mitochondria to generate fuel from sugars.
22:17 Acetone as measured by Levl is an indicator of your last 12 hours of fat metabolism.
24:31 The Levl sensor can mistake consumed alcohol for acetone.
25:27 Eight hours after drinking alcohol, you can experience alcoholic ketosis, reflected in acetone levels.
28:28 While in ketosis, endurance exercise will cause ketone levels to drop because you are using the ketones.
36:55 Bears use ketones for hibernation. Cows make ketone bodies and the ketone bodies flavor the milk.
40:52 Keto breath is mostly acetone.
42:18 Urine testing for acetone has too many variables, like water intake and frequency of urination.
43:33 Seven parts per million or higher of breath acetone would reflect a .5 mml of beta hydroxybutyrate, the definition of nutritional ketosis.
45:22 Measure acetone consistently first thing in the morning when there are fewer external variables. If that is not possible, measure right before dinner or at bedtime.
47:50 Supplemental niacin and aspirin seem to alter the breakdown of fat at the cell, so the fat cell does not dump fat into the bloodstream.
52:14 Ingested shorter chain fats can turn into ketone bodies more quickly than longer chain.
53:30 Levl partners with Heads Up Health, which tracks additional health variables, creating a body of data to be analyzed in a more holistic way.

Check out the show notes: https://highintensityhealth.com/245

Direct download: 245__Joe_Anderson_Vf.mp3
Category:general -- posted at: 9:13pm PDT

Brain health expert Jan Venter, MD, says getting into a flow state can help pull the human brain out of a dreary-day funk.


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Link to episode show notes & book list: http://bit.ly/2yBaY7h

In this live-streamed interview, Dr. Venter shared many tips on how to get and stay in flow.

-Learn key tactics to reproduce flow states in a safe manner

-Struggling to stick with an exercise program? Find something that help you tap into a flow state.

-Learn how microdoses of flow can improve brain health

Watch the full interview on YouTube: http://bit.ly/2yBaY7h

 

 

Direct download: 244_Jan_Venter_MD_v2.mp3
Category:general -- posted at: 12:11pm PDT

One of Chicago’s top trainers, Jen Bruno, adds more clarity to this ongoing narrative about what’ the best exercise for long-term fat loss.

This show is brought to you www.courses.highintensityhealth.com, educational content to help you optimize your physical performance while keeping health top of find.

Learn exercise strategies to keep you legs, glutes and core firm and in top shape. https://courses.highintensityhealth.com/p/fat-loss-through-fitness

Back to Today’s Show…

Cardio equipment is alluring to many of us because it shows how many “calories” we’ve burned. (Measuring calorie burn with accuracy still remains a work in progress, however.)

 Check out the show notes: https://highintensityhealth.com/243

When we do squats, pull ups or other resistance-based movements, it’s difficult to quantify how many calories we’ve burned by the end of a workout—was it 150 or 650?

Who knows, and who cares. Burning calories is not the answer to long-term fat loss.

And besides, focusing on calories can often backfire when it comes to nutrition and training. One of Chicago’s top trainers, Jen Bruno, adds more clarity to this conversation.

She’s got great insights into how to stay “fit over 40” and helps people lose fat with minimal tools. (Condo gyms, at home-bodyweight programs and more.)

We discuss more about:

- Avoiding the food reward trap

- How weight training affects hormones

- Lifting weights is cardio

- Intermittent fasting for women

 

 Check out the show notes: https://highintensityhealth.com/243

 

Direct download: 243_Jen_Bruno_mixdown.mp3
Category:general -- posted at: 12:44pm PDT

Three time Olympian, Jen Rhines doesn’t think she’s built any differently than other athletes she competed against. But…she just saw her success, differently.

Link to Show Notes: https://highintensityhealth.com/242

Jen would ‘visualized herself’ performing well in the Olympics and on US national teams nightly—long before she even made the teams.


This show is brought to you by MYOXCIENCE Nutrition formulas, high quality supplements to help you optimize your physical performance while keeping health top of find.


Use coupon code: HIH to save 20% OFF your first order

Here are a few key takeaways:

-Trusting intuiting during major life events

-Visualizing success in various domains in life

-Letting go of disappointment, focusing on the future

-Carbohydrate cycling strategies for athletics

 

Link to Show Notes: https://highintensityhealth.com/242

 

Direct download: 242_Jen_Rhinesv1.mp3
Category:general -- posted at: 2:19pm PDT

Marisol Teijeiro, ND specializes in helping her patients overcome constipation and improve gut health with coffee enemas and colon hydrotherapy and naturopathic detoxification strategies.

Here's a link to the show notes and video interview: https://highintensityhealth.com/241

This show is brought to you by MYOXCIENCE Nutrition formulas, high quality supplements to help you optimize your physical performance while keeping health top of find.

Use coupon code: HIH to save 20% OFF your first order

Here’s some key takeaways from today's show: 
 
05:04 Colonic is the best tool to help heal the gut. It is the equivalent to 20 enemas.
06:35 Pouches in your large intestine may not get flushed with your bowel movements, causing reinfection and re-pollution into your body.
08:30 The liver and the gallbladder are stimulated to dump toxins with a colonic.
09:01 A healthy gut should have a 24 hour transit time.
10:25 Taking probiotics with an unhealthy gut is tantamount to putting paint over wallpaper. You have to remove the wallpaper.
10:52 Many of us can resolve many conditions within 4 to 6 weeks, with colonic hydrotherapy.
11:36 A colonic cleanse series should be done twice a year.
14:51 We are all exposed to chemicals/toxins and should do cleanses.
15:59 Washing can remove as much as 70% of the chemicals from your fruits and vegetables, even organic, which can be exposed to chemicals in handling.
17:22 Pooping properly starts with eating lots of vegetables, drinking lots of clean water, and drinking green tea.
18:34 Castor oil is a healing anointing oil.
19:10 Dr. Teijeiro uses Queen of Thrones Castor Oil and castor oil packs, which she created.
20:48 Castor oil reduces biofilm.
21:39 The molecular structure of castor oil is similar to prostaglandin E3, a natural anti-inflammatory molecule within our bodies.
22:15 Where you place a castor oil pack on your body stimulates the organs inside.
26:52 Beets are full of glycine, an amino acid that helps the liver detoxify. They also help to get your bowels moving.
27:32 Arugula’s bitterness stimulates the liver. Green tea can get your body cleaning in many different ways.
28:40 Fat with your coffee will reduce sugar throughout your system, but it will increase the amount of sugar in your gut, impacting candida and gut health.
30:00 Colonics can cost from $90 to $150.
30:56 If you cannot afford colonics, do regular water enemas, use castor oil packs and do magnesium flushes.
32:07 Dr. Teijeiro’s book, Oh, Shit comes out in the fall.

Here's a link to the show notes and video interview: https://highintensityhealth.com/241

Direct download: 241_Marisol_Teijeiro_ND.mp3
Category:general -- posted at: 4:59pm PDT

If someone encapsulated sleep into a pill, it would become a banned performance-enhancing drug (PED), says Oura ring’s CEO, Harpreet Rai.

We’d rather check our emails or tune into social media than raise growth hormone and testosterone or preventing weight gain.

Here’s the full video and show notes: https://highintensityhealth.com/240

➢This episode is brought to you by myoxcience.com, our own high-quality supplement line to help you stay fit, fat-adapted and healthy.

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➢Track your sleep with the least invasive tool around, the OURA ring https://ouraring.com.

Use promo code HIH and save $50 on your new generation 2 sleep tracking tool More about this show: 

From raising growth hormone and testosterone to preventing weight gain and increasing natural killer cells, it is staggering what sleep does.

Yet many of us think of sleep as “optional” or unimportant. We’d rather check our emails or tune into social media than go to bed. One of the best biometric devices to track sleep is the OURA ring—it rivals invasive polysomnography, in terms of accuracy.

To help you better understand how to interpret sleep and harness its benefits, the OURA ring CEO stopped by my place to dive into the details.

We discussed:

- Why heart rate variability (HRV) is one of the best biomarkers to follow for performance

- How to increase restorative deep sleep and HRV

- The best time for evening meals and for sleep

- Why consistency of wake time and sun exposure in the AM is linked to sleep

Enjoy those Zzz’s,

Mike

Read the full show notes: https://highintensityhealth.com/240

Direct download: 240_Hapreetsesx_mixdown_1.mp3
Category:general -- posted at: 7:01pm PDT

Dr. Krishna Doniparthi discusses a trend that has been emerging in research of late and is known as “non-exercise activity thermogenesis (NEAT).”

➢This episode is brought to you by myoxcience.com, our own high-quality supplement line to help you stay fit, fat-adapted and healthy.

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About this show: 

Obesity medicine specialist Dr. Krishna Doniparthi challenged my long-held beliefs and biases about exercise.

In this deep dive, he discusses a trend that has been emerging in research of late and is known as “non-exercise activity thermogenesis (NEAT).

Researchers are discovering that we need more regular and consistent activity to signal to our muscles to burn fat for fuel. (So, just hitting the gym or adding a cardio session is simply not enough to keep weight off as we age.)

Dr. Krishna emphasize “overall movement” over exercise, but it’s great to have my biases challenged--which is fun to do! 

We also explore more about:

- Cortisol-to-DHEA balance in the quest for burning fat, building muscle
- How eating raw foods can raise your resting metabolic rate
- Ketosis and intermittent fasting are part of our heritage
- Omega-3 fatty acids and cell membrane health

Link to full show notes & video: http://bit.ly/2QGEGz1

Direct download: 239_Krishna_Doniparthi_MD_.mp3
Category:general -- posted at: 9:22am PDT

This episode is brought to you by ButcherBox.com
 Serving the High Intensity Health community with truly grass-fed, pasture raised beef, chicken and pork.


➢ Sign up in September and save $10 per month and get a free package of ground beef for life! http://bit.ly/2wEfEHD

Today we’re chatting all things burning fat, building muscle and staying healthy with Ben Greenfield 
 
Watch the video interview and check out the full show notes:

https://highintensityhealth.com/238

Key Time Stamps

04:00 Ben hunts his own meat.
08:29 After killing an animal, Ben says a prayer, thanking the animal and thanking the earth. When pulling the trigger or releasing the arrow, your ancestral brain is in charge.
13:09 Ben and his family forage around his home for food and medicinal plants.
15:51 When hunting fasted your senses and awareness are heightened. However, if you are going any distance, you need some fuel.
18:03 Eating testicles may be good for your testicles.
26:23 Ben’s breakfast is a blend of decaf coffee with mushroom extract, a big spoonful of ghee, a dropper full of stevia and a scoop of collagen.
32:14 Ketosis when competing in Ironman was helpful for Ben.
32:54 Ketosis is not appropriate for glycolytic obstacle course racing and Ben finds it draining hormonally.
36:16 In the afternoon or early evening, your body temperature, reaction time and grip strength peak, so Ben does a second and more intense workout then.
37:31 In this cyclic ketogenic diet, Ben restores carbohydrate levels during a time of high insulin sensitivity and an upregulation of glucose transporters (post workout).
41:06 The post workout muscle protein synthesis window is longer than we have been lead to believe.
43:25 If you are doing two workouts in less than 8 hours, you would want to consume carbohydrates after the first workout to enhance performance in the afternoon workout.
45:21 There are more pros than cons to working out in a fasted state, restricting food after workout, and restricting carbohydrates most of the day.
47:14 Excessive calorie deprivation over a period of time longer than 4 weeks can downregulate thyroid and cause an increase in TSH.
48:41 In the absence of high volume exercise on a ketogenic diet, a drop in testosterone may not reflect a true drop and may be a more rapid turnover of testosterone metabolites. With high volume exercise and a ketogenic diet, it is a true drop in testosterone.
49:52 More than half of endurance athletes, men and women, have reproductive issues. Ben attributes this to the stress of the exercise and diet.
50:59 We live in an unnatural state and this may require unnatural means, biohacking, to mitigate the damage.
58:38 Smart phones effect our health more than any other modern life technology.
01:01:43 Just by having your phone with you, even on airplane mode, you are less present.
01:07:21 LSD in micro doses merges right and left brain hemispheres, enhances creativity, enhances problem solving abilities and enhances lateral thinking patterns.
01: 10:41 Psychedelics in low doses are far less toxic than alcohol and result in far less metabolic damage than alcohol, with better effects.
01:13:18 Ben’s morning routine includes a gratitude journal, deep tissue work on the foam roller, hanging from a yoga trapeze and hot/cold contrast therapy using the sauna and cold pool.
01:16:13 Ben’s desert island nutrient is 100% dark chocolate.
01:18:08 Ben’s elevator pitch: Have as much love in your life as possible.

 

Watch the video interview and check out the full show notes:

https://highintensityhealth.com/238

Direct download: 238_Ben_Greenfield.mp3
Category:general -- posted at: 10:01pm PDT

John Limansky, MD discusses the many ways to optimize your body's fat burning metabolism with diet and lifestyle.

This episode is brought to you by:

➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.

*Save over 20% OFF: https://www.perfectketo.com/HIH

About this Show:

Eating too much fat is a common mistake many people make when they first embrace a low-carb, ketogenic way of eating is eating.

Although fat loss is often the primary goal for going keto in the first place, striving to “hit your fat macros” can, well.... actually slow fat loss.

John Limanksy, MD discusses why elevated ketones on blood tests doesn’t always mean enhanced body-fat loss.

In this chat he reveals the details and ways to burn-more body fat without having to stuff oneself with fat-bombs.

Check it out the video and show notes: http://bit.ly/2wlSOVa

Here's a few things we discuss more about:


• Dr. Limanski’s most valuable biomarkers for fat-loss & blood sugar health
• Why nutrition is only ~ 70% of the answer to our health issues
• Exogenous ketones and MCT oil applications in fasting
• Micronutrient dense foods VS macronutrient balance

Hope you gather some helpful insights!

Mike

 

P.S. Check it out the video and show notes: http://bit.ly/2wlSOVa

 

Direct download: 237_In_Ketosis_Yet_Slow_Fat_Loss_John_Limansky_MD.mp3
Category:general -- posted at: 12:37pm PDT

Addiction expert and former alcoholic Dr. Paul Thomas is presenting meaningful strategies to kick addictions for good in this hour long chat.

It’s a great discussion brought to you by, https://perfectketo.com, the makers of high-quality exogenous ketones and MCT oil products.

*Save over 20% by using this link https://www.perfectketo.com/HIH

➢ Check out the Addiction Summit: http://bit.ly/2OyFa8M

➢ The Addiction Spectrum Book: https://amzn.to/2OFrYjl

-------------------Key Takeaways--------------------

02:02 Dr. Thomas is an alcoholic in recovery for 15 years.

06:00 Many adolescent patients with ADD, ADHD, anxiety or depression tend to self-medicate, so Dr. Thomas started an addiction clinic.

06:28 Teens do not need to be put on long-term medication.

08:48 Addicted teens and young adults have difficulty with 12 step programs. 

13:26 Addiction is a spectrum. You can move yourself to safety by doing certain things.

15:50 Little or random use of marijuana triggers schizophrenia, psychotic behavior or paranoia for some of us.

16:22 Those of us who drink heavily and do not detox can trash their bodies to the point of death in 3 to 5 years.

16:34 People who use meth age decades in just years.

18:48 Dr. Thomas prefers to treat with natural treatments.

19:41 About 1/3 to ½ of Dr. Thomas’ patients who are meth or heroin addicts are former ADD/ADHD kids. Many were never treated.

22:30 Screen addiction: You receive constant fight/flight triggers from your screens. It’s frying our brains.

27:19 We trade addictions.

32:11 It took 5 years for Dr. Thomas to be around alcohol without it bothering him.

35:41 Support systems are important to sobriety and maintaining sobriety long-term. Dr. Thomas still goes to meetings.

38:08 Treatment saves lives. The addict must want sobriety.

43:01 A ketogenic diet normalizes the GABA to glutamate ratio and lessens cravings.

51:26 The book Knowing How by Julie Valenti contains 20 concepts for rewiring your brain to new pathways, releasing you from old maladaptive pathways.

54:03 Alcohol is an addictive poison.

55:55 There are 115 deaths per day from opiate overdose. We have no solution.

57:44 Dr. Thomas has a 13 point plan in his book.

01:02:22 Dr. Thomas’ desert island nutrient for addiction is vitamin D.

01:04:07 Dr. Thomas’ recommended morning routine for addicts is to stay off cell phone and email. Drink a tall glass of water and meditate.

01:08:25 Dr. Thomas’ strategy for approaching an addict is to share his story.

 

 

Direct download: 236_Paul_Thomas_MD.mp3
Category:general -- posted at: 11:53am PDT

Miriam Kalamian is the author of Keto for Cancer, a guide with tips and strategies for using the keto diet for cancer management.

This show is brought to you by Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.

*Save over 20% by using this link https://www.perfectketo.com//HIH

Back in 2007, Miriam leveraged the ketogenic diet to help shrink her seven year old son’s brain tumor. Instead of moving him to palliative care as the doctors suggested, Miriam and her husband ramped up their nutrition even further to help her son live seven more good years—much longer than doctors thought was possible.

She’s since helped hundreds of cancer patients change their diet and lifestyle to help their body surmount cancer, naturally.

Hope you enjoy the show, 

Mike

---------Key Timestamps---------------

 

11:46 Miriam accidentally discovered the therapeutic ketogenic diet as her 7 year old son, with a brain tumor, was about to enter palliative care.

12:49 After 3 months of a ketogenic diet and a weak chemo drug, the tumor shrank by 10 to 15%.

14:40 They were doing the diet incorrectly, using keto and caloric restriction, yet it worked.   

16:42 Caloric restriction during ketosis impacts angiogenesis. 

18:04 Starving cancer of glucose is the simple view. There are metabolic pathways that are dysregulated in cancer, like the mTOR pathway. 

19:26 The ketogenic diet is a systems approach. 

20:24 Limiting protein is essential to a successful ketogenic diet for cancer. If protein is not limited, mTOR is stimulated throughout the system. With cancer treatment, keep mTOR upregulation specific to muscle tissue. 

24:28 There is room for eating seasonal fruit, berries and vegetables on the ketogenic diet. 

25:30 Miriam has seen the worst cancer outcomes in people who eat 10 to 12 servings of fruits and vegetables a day.   

28:51 There is more thermogenesis when you burn fat.

30:54 1.0 grams per kilogram of body weight is sufficient protein. 

32:48 Women who are pregnant or breastfeeding need to work with a specialist if they are doing a ketogenic diet for any reason. 

36:30 High fat diet studies do not use ketogenic diets.   

43:43 There is a short comment period for the government dietary guidelines that ends that the end of March. Comment!

44:54 The brain needs the energy equivalent of 130 grams of sugar, not 130 grams of carbohydrates. Sixty to 70 percent of this need can be met with ketones. Our bodies make the needed glucose.

46:50 A modified Atkins or a more liberalized ketogenic diet, is about 12 milligrams per deciliter higher in glucose on the average, which may mean the difference between a tumor growing or not growing.

47:21 Cancer robs glutamine from its neighbors.

49:45 Press Pulse Therapy is being researched for management of glutamine.

52:42 Keto is not the cure for cancer. It is an adjunct therapy.

53:06 In brain cancer, the results of ketogenic diet therapy is dramatic and people live many years past the initial prognosis.

54:36 You change the terrain to be inhospitable to cancer growth. It is not just about doing the ketogenic diet, but changing the lifestyle.

56:53 The ketogenic diet brought Miriam and her husband 6 ½ years of good quality of life time with their son before he died.

58:28 There may be cancers that do not respond to the ketogenic diet.

01:00:38 Drug therapies cost hundreds of thousands of dollars.   

01:03:33 Fasting helps with housekeeping, clearing out dead cells. 

01:05:01 In a case study in Egypt of glioblastoma multiforme and Keto

01:07:23 Temozolomide (Temodar) may give methylating patients 2 ½ months.  

01:15:00 A Diet Skeptics and Saboteur presentation is on Miriam’s website.

01:15:58 A ketogenic diet has potential for improving quality of ageing. 

01:22:18 Strong abs or a daily walk makes for less constipation.   

01:25:22 How you sit on the toilet makes a difference in defecation.   

01:26:25 The advised morning routine for someone with cancer. 

01:33:28 Miriam’s favorite herbs or nutrients

01:35:04 Miriam’s elevator pitch

Direct download: 235_Miriam_Kalamian.mp3
Category:general -- posted at: 11:44am PDT

A stressful day at the office would leave Joanna Wilcox yearning for a binge at a local fast-food joint.

By leveraging the appetite-suppressing effects of the ketogenic diet and using Instagram as an accountability partner, she’s lost over 60 pounds of fat and has built some muscle.

This episode is brought to you by:

➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products.

*Save over 20% by using this link https://www.perfectketo.com//HIH

 

---Key Timestamps---------------


03:50 Joanna’s behavioral therapy counselor told her to cut carbs, to log what she was eating and count the carbs. Her counselor’s recommendation was for Joanna to consume less than 20 carbs per day. Eventually, it was internet before/after pics of low carb diets that motivated her to try it.
06:31 Joanna went keto/low carb. She tracked what she ate and stuck to her net carbs. In the first 6 months, she lost 45 pounds. The next 6 months she lost 15 pounds. She documented her weigh in on Instagram. Everyone loses at different rates and times.
07:30 Joanna does not test blood or urine ketones. She figures that eating 20 net carbs or less is keto.
08:11 Keto helped Joanna with emotional eating, though she is not sure why. Perhaps it was the leveling of blood sugar and fewer hunger cues. With emotional eating, it feels like you have no control over what you are eating. Joanna had been told that if she was going to eat something because of emotions, to eat something low carb.
10:16 Look inside yourself and determine what you want. Do self-care. Walk.
11:34 Accountability partners help you to make the private public, motivating you and others, as well as providing an emotional outlet. Joanna serves as inspiration for others.
16:08 Tracking marcos are a good first step. By now, Joanna can calculate her macros in her head.
16:53 Joanna’s current goal is to do a 3 minute handstand, a one arm handstand, a pullup and body sculpting.
18:17 Joanna also implements time restricted feeding and exercise, in addition to counting macros.
18:27 You need to move your body. Diet can get you only so far.
19:51 Having a personal trainer helps you learn, make the most out of the time at the gym and pushes you further. You can find effective at home workouts online.
24:50 The four stages for readiness for change:

1. An authority figure, like a doctor, tells you that you must change.

2. Someone close to you is telling you that you need to change/loss weight.

3. You notice the physical effects.

4. Rock bottom is when in your core, you are ready.


29:50 Keto is a huge adjustment in lifestyle. There is sacrifice involved, especially in social situations. Get comfortable.
31:16 Women can get migraines, rashes, hair loss and/or menstrual cycle changes. Joanna got the rash at day 30.
33:33 You can eat out, even at fast food restaurants, and stay keto.
36:40 Tracking and weighing her food was key to Joanna’s success.
37:26 Condensing the feeding window allowed for larger, more enjoyable meals. You still need and get your calories.
38:57 Intuitive eating is influenced by our emotions. Now that Joanna does not have as much fat on her body, she needed to increase her fat intake. Make changes and see how it affects you.

 

Direct download: 234_Joanna_Wilcox.mp3
Category:general -- posted at: 7:44pm PDT

After experiencing a panic attack on national TV from self-medicating with recreational drugs, Dan turned to meditation as a means to control anxiety and post-traumatic stress. In this show, he teaches you how to meditate, even if you’re a fidgety skeptic.

 

This show is brought to you by: https://courses.highintensityhealth.com

Take 50% off all the High Intensity Health eCourses now through next Sunday, 7/15/2018, using promo code: SUMMERHEALTH

---------------------------Key Takeaways---------------------------------

05:08 Meditators are more sensitive to the impacts of food, sleep and environment upon mental acuity.

07:26 The main thing that meditation does for beginners is boost self-awareness.

09:28 Dan created an app called 10% Happier to teach people how to meditate.

10:21 Meditation allows us to respond wisely rather than respond blindly.

14:09 Our ancestors had a hypervigilant pleasure seeking and pain avoiding ego as a survival tool to avoid danger, find adequate food and sexual partners.

15:48 Mindfulness is the ability to step out of the traffic, the cacophony of your own mind. Meditation helps you boost that skill.

17:00 Dan wrote a book and later started a company, both called 10% Happier, to teach people how to meditation with an app. 18:56 Dan’s book Meditation for Fidgety Skeptics to tell a fun story, find out what is stopping people, who want to meditate, from meditating and helping them do it, and teach basic meditation.

20:19 The two biggest obstacles to meditating are “I can’t clear my mind.” and “I don’t have time for this.”

21:10 ___________ is my meditation.

23:14 Meditation is sitting quietly, eyes closed and paying attention to the feeling of your breath coming in and going out.

24:43 The point is not feel calm. The point is to learn how to see clearly what is happening in your head so you can navigate it in a more supple way.

28:38 Anger is a passing state of mind.

30:42 Mindfulness and Transcendental Meditation are most common today. 35:25 Mindfulness meditation helps you to become aware. 36:43 Walking meditation can be done informally. Feel your legs moving. Notice what you are seeing. Tune into the physical sensations of the activity.

39:17 Meditation is counterintuitive to type-A people. Approach with an attitude of interest and exploration.

40:07 Psychedelic mushrooms may be a mindfulness accelerant. 43:40 Dan doesn’t do woo woo at this point, but he does not rule it out.

46:13 Dan’s Morning Routine: Upon waking he stretches, showers and meditates for 15 minutes. He tries to meditate, combined, 2 hours each day.

50:10 Dan’s Elevator Speech: Meditation is a great way to transcend political tribalism.

 

This show is brought to you by: https://courses.highintensityhealth.com

Take 50% off all the High Intensity Health eCourses now through next Sunday, 7/15/2018, using promo code: SUMMERHEALTH

 

Direct download: 233_Dan_Harris_Audio.mp3
Category:general -- posted at: 5:37pm PDT

We discuss why gluconeogenesis, that is—creating glucose from lactate, pyruvate and glycerol (from body fat) etc…-- is welcomed and a actually good thing!

Converting body fat into usable energy is, well...a good thing, right?

In this YouTube Live replay we discuss how context is important to remember when we discuss metabolism.

Take 50% OFF all eCourse through Tuesday, July 9th 2018 with Promo Code: SUMMERHEALTH

https://courses.highintensityhealth.com

**The Autoimmune Intensive and Keto Lean MasterClass are getting great reviews

2) Save on the Oura Ring w/ Coupon code: HIH and take $50 OFF 

https://ouraring.com

Watch the video replay of this chat: https://www.youtube.com/watch?v=WdeJilckt-s

Direct download: 232_Bonus_Gluconeogenesis_Happens_.mp3
Category:general -- posted at: 11:11am PDT

➢ This episode is brought to you by ButcherBox.com

 Serving the High Intensity Health community with truly grass-fed, pasture raised beef, chicken and pork.

Try out their Free Bacon For Life Campaign: http://bit.ly/2xO6pbW

Today we’re chatting all things building muscle and burning fat with Stan Efferding, the world's strongest professional bodybuilder.

He teaches you how to avoid common mistakes many make when they get into fitness--like under eating foods that harm gut health and doing too much cardio and more! 

Watch the video interview and check out the show notes: http://bit.ly/2IEgng7

Direct download: 232_Stan_Efferdingv.1.mp3
Category:general -- posted at: 10:19am PDT

Sought-after TED speaker, low-carb physician and researcher Sarah Hallberg, MD, is conducting research (in humans, not rats) to help us better understand how low-carb high-fat (LCHF) or ketogenic diets affect our metabolism and heart.

Hallberg et al. recently reported that LCHF diets don’t clog arteries as we might have expected; instead, they actually decrease parameters linked to heart disease.

This episode is brought to you by:


➢ Health IQ, an insurance company that helps health conscious people like nose-breathers, weightlifters, cyclist and keto dieters get lower rates on their life insurance.


➢ Get a Free Quote and see if you qualify: http://healthiq.com/HIH

 

In this new show, Dr. Hallberg discusses the details:

After following the “standard of care,” Dr. Hallberg witnessed her overweight and diabetic patients getting sicker and more dependent on medications.

Since she shifted her “prescription” to diet and exercise, her patients are healthier and drug-free.

Watch the interview: https://highintensityhealth.com/231

 

--------------------------- Key Timestamps-----------------------------

 

03:50 When Dr. Hallberg opened a low carbohydrate clinic, they quickly saw weight loss and reversal of diabetes.

05:51 Dr. Hallberg is part of the largest and longest trial of nutritional ketosis as a treatment to reverse type 2 diabetes.

07:40 Exercise, low carb and keto are now considered as treatment options for obesity.

08:42 Medications for diabetes treated symptoms, but not the progression of the disease.. Each step up in medication speeds the cycle.

13:29 Continuous glucose monitors allow you and your doctor to see what blood sugars are doing between finger sticks..

16:28 Remote Care/Telemedicine gives better care remotely by personalizing an individual’s care.  It brings care to the patient.

19:35 Virtahealth is available in all 50 states.

20:35 Most Americans have some sort of metabolic issue. Over 50% of adults in the US have diabetes or pre-diabetes.

24:12 With nutritional ketosis, you can reverse diabetes AND improve cardiovascular risk factors, such as significant decreases in blood pressure, significant increases in good cholesterol/HDL, and a significant decrease in triglycerides.

26:41 A better cardiovascular risk marker than LDL is LDL-P for type 2 diabetics or those with insulin resistance.

27:18 Inflammation markers, especially C-reactive protein (CRP), decreased by 40% over the study year.

33:38 It is best to consume 3 to 5 grams of sodium a day

34:25 Patients in the study with high blood pressure had reduced blood pressure while reducing blood pressure medications and at the same time, consuming more salt.

35:48 Biomarkers most commonly used at Virtahealth are blood pressure, weight, blood sugar and serum ketones.

36:10 Serum ketone goals are above 0.5 mml of beta hydroxybutyrate. There may be a role in ketosis even at lower levels.

36:34 Diabetes medications lower blood sugar acutely, but cardiovascular outcomes were not improved. With SGLT-2 inhibitors, there was improvement with cardiovascular mortality.

38:44 SGLT-2 inhibitors block the SGLT-2 path in the kidney, not allowing reabsorption of glucose, releasing glucose in the urine.

39:55 Metformin affects gut hormones and the microbiome, and has few side effects.

41:09 The American Diabetes Association guidelines are not evidence based.

42:00 DASH diet, recommended by the American Diabetes Association can make diabetes worse.

47:58 We need to change the dietary guidelines to ensure that they are evidence based upon a rigorous systematic scientific process.

50:51 For proper meta-analysis, you need to pay attention of the inclusion criteria. Sometimes studies that do not meet criteria are included and others that do meet criteria are omitted.

55:56 Dr. Hallberg’s optimal morning routine includes black coffee and an early email check. She feeds her kids fat and protein and packs their lunches. 

59:55 Dr. Hallberg’s favorite low carb/high fat food is pizza with cheese/almond flour crust.

60:45 Dr. Hallberg’s elevator pitch is that our dietary guidelines need to be reformed, as they impact all of us.

Watch the interview: https://highintensityhealth.com/231

 

Direct download: 231_Sarah_Hallberg_MD.mp3
Category:general -- posted at: 9:17am PDT

This episode is brought to you by ButcherBox.com; serving the High Intensity Health community with truly grass-fed, pasture raised beef, chicken and pork.

Check out their Free Bacon For Life Campaign: http://bit.ly/2xO6pbW

In today’s show, Nina Teicholz spent five years of her life unearthing science that pundits pushing the diet-heart hypothesis hoped no one would find.

\What she found and published in the Big Fat Surprise is, well, shocking…. When, “women go on a low fat diet they might even be increasing their risk of heart disease more than-men,” because their HDL drops and triglycerides increase she said.

Watch the video interview: http://highintensityhealth.com/230

(You normally want high HDL and lowered triglycerides.)

Her book has been vetted by both The Lancet and British Medical Journal—this piece ought to be mandatory nutrition reading for all. Her book and this discussion changed my perception of nutrition advice and science—hopefully it does the same for you.

In this chat you’ll learn more about:

-How biases and personal gain influenced nutrition policy and evidence-based medicine

-What Americans ate at the turn of the 19th century (Hint: it wasn’t kale)

-The truth about dietary fat, mean consumption and heart disease

- Why Canola oil, grape-seed oil and soybean oil shouldn’t be in your kitchen

-Why women shouldn’t go on a low-fat diet

Hope you enjoy!

Mike

P.S. Here's the video interview: http://highintensityhealth.com/230

Direct download: 230_Nina_Teicholz.mp3
Category:general -- posted at: 9:56am PDT

One of Canada’s leading functional medicine doctors discusses how to “personalize the investigation” and uncover the source of the fatigue and inflammation.

(Sometimes we know we’re inflamed and unwell—because our joints ache, etc.—but learning which tests and tools can help you discover where the fire is coming from can be of use.

Dr. John Dempster can assist you with that.


Watch the Video: https://www.youtube.com/watch?v=PgI9Wa_aCP0

He reveals his top four tests that will help uncover the source of imbalances in your body.

This episode is brought to you by:

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

 Here are a few key timestamps:

02:07 Autoimmune disorders are more prevalent today. One of the reasons is due to improved diagnostics and we use them more often.

03:41 The thyroid is often the target of our immune system because we are exposed to so many toxins, both exogenous and endogenous.

05:49 If you have a familial history of a certain illness or condition, you can take your health under your own control and reduce your risk.

08:50 Beta hydroxybutyrate is a powerful epigenetic modulator, effecting DNA expression and stability.  

09:12Being in ketosis helps all levels of inflammation and insulin control. Diets should always be customized to the individual.

10:48 If a thyroid issue is suspected, Dr. Dempster performs 7 direct thyroid tests on his patients: free T3, free T4, TSH, anti-.TPO, antithyroglobulin, reverse T3 and TSI.

12:12 It is imperative that your doctor look at the gut as a form of diagnostics and treatment, if there is autoimmunity suggested.

13:10 Chelation of metals is not right or necessary for everyone.

19:09 There is no perfect food test. Sometimes reactions are delayed by up to 2 weeks.

21:28 When symptoms abate, it may be time to reintroduce foods, especially health promoting ones. 

22:58 Intestinal permeability, stool analysis and other gut testing is done on all of Dr. Dempster’s patients with chronic disease. It provides a customized roadmap of what is going on in the body.

24:56 If you suspect autoimmunity with gut issues, like Hashimoto’s, you need to  look at all of your major organs, inflammatory markers (hs-CRP), do the 7 thyroid tests, do a micronutrient analysis and core hormone panel. The Dutch test is the most comprehensive hormone test. 

27:33 Adrenal fatigue may be a way your body compensates for systemic inflammation.

31:51 Dr. Dempster is about to launch an online mental wellness community.

33:18 Dr. Dempster’s Morning Routine: He does affirmations, declares 3 things for which he is grateful, has daddy-daughter time, eats breakfast with his family and walks to work.

34:55 Dr. Dempster’s single favorite exercise is pushups, but not everyone can do that. Walking is something everyone can do.

36:12 Dr. Dempster’s favorite nutrient is turmeric/curcumin for its gut and overall healing effect.. Supplements do not replace eating real food.

37:15 Dr. Dempster’s elevator pitch is that we should have policy that reduces sugar that our children consume at school and reduces refined sugars in our foods across the board.

Watch the Video: https://www.youtube.com/watch?v=PgI9Wa_aCP0

 

Direct download: 229_Dempster_Thyroid.mp3
Category:general -- posted at: 4:17pm PDT

Paul Anderson, ND, shares insights from his 25-year career in treating complex diseases with natural remedies, with a focus on cancer.

We discuss exciting new research about how natural therapies affect cancer development and progression and how the once chemo-and-radiation-centered field of oncology is embracing lower side effect therapies: keto, fasting and immune modulators.

New Book: Outside the Box Cancer Therapies: https://amzn.to/2rC2PMe

Connect with Dr. Paul: http://www.drabooks.com

----New Low-Carb eCourse------------

Raw Veggie Bread Creations: https://courses.highintensityhealth.com/p/raw-veggie-bread-creations-spring

 

----Key Timestamps------------  

 

03:24 Dr. Anderson’s travel health strategies.
05:03 Breast cancer recurrence dropped with fasting
05:21 The biochemistry changes after 3 to 4 months of intermittent fasting of 13 to 14 hours, even in non-cancer patients.
07:29 Intermittent fasting.
09:02 Hospitals are embracing intermittent fasting around chemo
11:15 People who respond best to natural treatment are those who tend to the basics and take care of their overall health.
13:42 Chemotherapy has evolved in the past 5 to 10 years to be more targeted.
15:08 Some targeted chemotherapies work well, others have deadly side effects or cancer coming back stronger.
16:10 The trophoblastic theory is the cancer stem cell theory. Once the main cancer tumor has been destroyed, the cancer stem cells step back and wait.
18:27 The more we quiet inflammation and regulate blood sugar, the less likely it is that cancer stem cells will activate.
19:19 Secondary prevention includes and goes beyond diet and lifestyle. Other issues must be addressed: immune issues, chronic infections in the lymphatic system, toxin burdens, and hormonal aberrations.
24:36 Aberrant thoughts affect the immune system.
28:03 Cancer stem cells stay with the blueprint and the rest are the soldier cancer cells that we see. The stem cells, are generally not affected by the treatment that destroys the soldiers.
29:53 Cancer stem cells have the ability to recruit and program normal cells. The harder we hit the cancer soldier stem cells with chemo radiation, the more the stem cells back away from the area and wait.
31:06 The strategy is to keep cancer stem cells happy and quiet.
33:44 A very low carb or keto diet was a common link in cancer patients that did the best with their therapies, longer remissions or no recurrence.
37:13 Research has found that integrative cancer therapies extended lifespan, compared to only standard therapy.
41:29 Work with at least two practitioners to get many options and varied care.
49:07 By the time we can see a cancer tumor with imaging, it has been growing slowly for 5 to 10 years or longer.
51:00 Prescreening tests are getting better. Next generation testing, which still has some gaps, looks for things like circulating cancer cells.
52:06 Some traditional testing of non-specific inflammatory markers show metabolic shifts to an inflammatory milieu or a milieu that shows Warburg Effect.
58:38 Thermography, when done correctly, can detect and track cancer.
01:03:28 Dr. Anderson tests all cancer survivors for chronic infection, including the family of HHV, mycoplasma, c pneumoniae and more.
01:05:21 People who eat mushrooms regularly have lower rates of certain cancers. Some cancers that do not respond to anything else, will respond to mushrooms.
01:10:45 High protein intake and low quality protein sources can bring you out of cancer fighting mode and out of ketosis. Poor quality protein, and food in general, can bring toxins into your body.
01:14:18 The ideal morning routine for preventing cancer starts with a quiet mind and centering. Exercise in the morning for the brain and body. Hydrate.
01:18:27 Dr. Anderson would choose curcumin as his desert island supplement. Curcumin levels out cytokines and triggering molecules.
01:22:33 Dr. Anderson’s elevator pitch: keep people from developing cancer to is to get them to do the things that bring their metabolism back to its intended balance.

Direct download: 228_Paul_Anderson.mp3
Category:general -- posted at: 9:35am PDT

Dr. Jockers is back for round two! Today we talk about various non-food related factors that affect keto adaptation and fat burning.

Join us on the Keto Edge Summit! http://bit.ly/keto-edge

This episode is brought to you by:

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

Want to sleep better and remember your dreams? Try SomniFix Mouth Tape

http://amzn.to/2qpEpYv

 

Watch the video version of this interview: https://www.youtube.com/watch?v=Kmh09_wqOZA


---------- Key Timestamps-------------------------


04:25 We have to pee ourselves into good health. Dehydration effects energy, blood sugar and mental equity.
05:16 Get good sleep and develop good sleep habits. Every hour of sleep before midnight is the equivalent to 3 hours of sleep after midnight.
06:09 Focus upon getting deep sleep.
07:21 Focus upon digestive hygiene/environment. Eating is part of our parasympathetic nervous system.
08:32 Meat has many benefits, but you need to digest it well. It takes a lot of stomach acid to digest meat.
11:06 Chew your food slowly and well. It helps you absorb more micronutrients from your food.
12:39 Eating is inflammatory. Higher micronutrient absorption with less food gives you less stress and inflammation in your body.
15:09 The dawn effect is when your fasting blood sugar is high in the morning. It is normal for many people on a ketogenic diet.
16:08 Regular bowel movements can be a challenge for those of us on a ketogenic diet. This increases our inflammatory state. Food needs to leave within a 12 to 24 hour window.
17:35 You will need more salt on a low carb diet because your body excretes more sodium/salt. Salt also helps regulate bowel motility.
18:52 Drinking a gallon of filtered water by noon, Dr. Jockers finds that it clears out his bowels and flushes out inflammation from his joints and liver.
19:49 Magnesium is one of the most common nutrient deficiencies, especially if we are stressed. If you have blood sugar imbalances, you will use more magnesium.
21:12 Your thyroid probably produces enough T4. Issues often occur with the conversion of T4 into active T3.
21:45 To address the thyroid, we need to address the liver, the gut and inflammation. Thyroid hormone is important for gut motility.
22:26 Backed up bowels stresses the liver, making the conversion from T4 to T3 more challenging. Liver is the site of ketogenesis.
24:44 Find the right carb cycling ratio for you on your ketogenic diet.
25:00 After stress reduction and other things have been put into place, Dr. Jockers starts his patients with a month of low carb. Then they experiment with carbs.

Direct download: David_Jockers_227.mp3
Category:general -- posted at: 4:04pm PDT

Film-maker Jason Prall traveled the world to see how vibrant centenarians (100-year-olds) eat, live and go about their lives.

In today’s show he discusses what he found.

Check out The Human Longevity Project: http://bit.ly/hlpfilm

This episode is brought to you by:

Health IQ, a life insurance company that helps health conscious people like nose-breathers, weightlifters, cyclist and keto dieters get lower rates on their life insurance.

➢ Get a Free Quote and see if you qualify: http://healthiq.com/HIH

Back to Today's Show...

Watch the interview: https://www.youtube.com/watch?v=B9N56XE8bu8

So why longevity?

Well...slowing down the aging process is top of mind for many nowadays.

From Botox to surgery, calorie-restricted diets and stem-cells, many people are trying to bring back the past version of themselves.

But do these practices help us live happier, longer and more meaningful lives?

Film-maker Jason Prall traveled the world to see how vibrant centenarians (100-year-olds) eat, live and go about their lives.


(Not surprisingly, Juvederm, Botox and growth hormone weren’t used by any of the 100-year-olds he caught on camera.)

In this chat you’ll learn more about:

- Common food and dietary patterns amongst centenarians throughout the globe
- Why high-carb Costa Ricans stay lean and vibrant into their late 90s
- The top non-nutrition factors (light exposure, social connections, etc) that affect longevity

-------------------------------------- Key Timestamps----------------------------------

03:52 An anti-ageing strategy views ageing as a problem. There is a lot of good that comes from ageing.
04:39 Longevity is a mechanism for preserving and prolonging health.
07:27 The centenarians interviewed were not focused at all upon their ageing appearance. They had a deeper appreciation of ageing.
10:06 Our lifestyles are detrimental to longevity.
12:43 Eat organic, local, real, whole foods.
14:01 Find your purpose. It is almost always bigger than yourself. A church or spiritual practice gets you together with like-minded people in community.
15:55 Our social environment results in epigenetic switches/changes.
16:17 Your body is a community of organisms working together. You are the host.
18:41 The centenarians in the film make their own alcohol and consume it with friends and family. Wine was used for digestive purposes.
20:38 Research results are context dependent. Research works best at understanding mechanisms, not in judging the value of things for our lives.
22:03 Eating fruit turns on/off our genes and is different from eating fructose. Your body does not know what to do with fructose creations.
27:43 MicroRNA from food causes a change in our genes.
29:13 Our microbiota throughout our body talk to our mitochondria, which talks to genes. Our microbiota talk directly to genes. Genetic information from our food talks to our genes and mitochondria. Food is also a mechanism of action.
30:31 It may not matter what bacteria are in your gut, it may matter which of their genes are being turned on.
33:46 We have gut yeasts, viruses and parasites that play roles in our health.
42:06 In the long-lived cultures, they ate together. Food preparation required that everyone work together.
45:18 Participants lived a long time because they listened to their bodies, they did what was natural, did what made sense for them and did what was taught to them.
47:45 All of the centenarians had gardens or farms.
53:21 The caffeine in coffee may be doing more damage than the benefits of polyphenols in the coffee.
55:27 Take breaks from certain things or cycle them,
58:31 Before electricity, people went to bed when the sun went down or told stories around a lamp.
01:04:22 It used to be that our minds were calm and our bodies. Now our minds are busy and our bodies are calm.
01:14:24 Birthing, pregnancy and breastfeeding are missing in longevity thinking and planning.
01:15:05 Trauma from childhood or inherited impact our behavior and our biology.
01:16:12 The Centenarian Morning Routine
01:18:15 Different botanicals were prized by centenarians around the world.
01:23:03 Our health comes from the earth. The microbiota of the earth needs to be intact and healthy.
01:26:00 Jason's elevator pitch: Meditate to gain insight and connect with yourself.

Direct download: 226_Jason_Prall_Human_Longevity_Project.mp3
Category:general -- posted at: 7:41pm PDT

Dr. Jones has come back on the show to discuss new details about how hormones become imbalanced and how to restore them.

It's a doozy!

This episode is brought to you by:

➢ Health IQ, an insurance company that helps health conscious people like nose-breathers, weightlifters, cyclist and keto dieters get lower rates on their life insurance.

➢ Get a Free Quote and see if you qualify: http://healthiq.com/HIH

We do talk about a new test by DUTCH, called the Cortisol Awakening Response; you can save $50 on this test using coupon code: highintensityhealth

https://dutchtest.com/product/cortisol-awakening-response

In today's show shed more light on:

- How leptin resistance affects the thyroid
- How low AM cortisol signaling is linked with autoimmunity
- Thyroid function and brown fat
- The cortisol-awakening response

If you'd like to rebalance your hormones and gain more energy, this is the discussion for you.

Watch the video and check the show notes: http://highintensityhealth.com/225

Direct download: 225_Carrie_Jones_ND_MPh.mp3
Category:general -- posted at: 11:20am PDT

This episode is brought to you by:

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

More about this show.....

We do our best to emulate the lifestyle and nutrition habits that help unindustrialized humans stay healthy, lean and disease-free as they age.

We buy our low-carb and gluten free foods at Costco and eat organic when we can afford it.

Despite these efforts to eat healthy, many of us still have lingering health issues….achy joints, allergies, fatigue and we’re a carrying a little more fat than we’d like to.

Gardening and hunting experts, Ryan and Hillary Lampers discuss why growing it yourself is the next step many need to take to stay healthy.

Show Notes: https://highintensityhealth.com/224

Learn how to Garden: https://highintensityhealth.com/garden

Key Takeaways

03:15 Bow hunting season is late summer/early fall, when the buck’s antlers are soft, full of blood and covered with velvet and October’s hunting season with guns, deer are hard horned and they stay in the dark timber.
05:31 Deer/elk antler velvet is sold as a testosterone /growth hormone booster. There is not much research pointing to deer/elk antler velvet being androgenic.
08:34 In most states, at age 10, children can take a hunter’s safety course and can receive a hunting license.
13:35 Bear fattened on blueberries is the Lampers family’s favorite meat.
18:08 Life sustains life. Hunters respect and care about animals.
22:59 We have a disconnect and ambivalence toward food and its value. It is one of the reasons that food waste statistics are staggering.
24:36 Food is at the core of life. A close connection to food helps to connect you to other important things in your life.
28:20 Back country hunting is hard work. The Lampers process and preserve their meat themselves.
33:18 The Lampers goal is eliminate the need for grocery store food.
34:59 Energy from an animal may be imparted to you when you consume it.
38:13 Organic does not mean that the animal was happy. Hunters take happy animals who live lives the way they were meant to be lived.
42:04 Nature generally eliminates unhealthy animals before the hunter can find it for food.
43:46 Hunting is about more than food.
45:32 The skill of hunting is something that is taught from one hunter to another.
51:55 Many of us do not understand hunting, known a hunter or know anything about hunting.
54:15 Hunting is highly regulated.
58:36 Ryan practices shooting every day. He wants to know that when he takes a shot at an animal that it will be a clean ethical shot.
01:01:01 You take the biggest animals, taking out the older animals that are no longer breeding.
01:01:51 Ryan makes all of his food for his hunting trips.
01:08:34 Cooking over a fire at camp after a hunt is one of the most enjoyable parts of the trip.
01:11:02 Directly after the kill, the meat needs to be cooled.
01:12:46 The meat is bagged in a cloth bag to keep it clean and keep it away from bugs/flies.
01:14:40 Within one week, you can change your microbiome by hunting and gathering your own food. Your diversity increases.
01:17:18 Hunters are conservationists and environmentalists.

Direct download: 224_Dr._Hillary_and_Ryan_Lampers.mp3
Category:general -- posted at: 11:55am PDT

Jason Fung, MD came back on the show to discuss more details about balancing insulin and leptin resistance

(Our first episode published ~ 18 months ago has been watched some 1.65 million times, so I thought you might like this version 2.0.)

Watch that here: https://www.youtube.com/watch?v=v9Aw0P7GjHE

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

More about this show.....

As a society, our frequent snacks and multiple daily meals have jacked up our insulin levels way higher than our feast/famine-based metabolic framework is programed for.

As a result, diabetes and obesity are skyrocketing across the globe-even in children, says Dr. Fung.

The solution is not always a low-carb, high-fat diet, he says.

Compressing the "feeding window" and going for longer periods of time between meals is.

In brief, even a higher-carb diet-if eaten in a compressed feeding window-can drop baseline levels of insulin such that fat is being burned, not stored-as is the case when one snacks and eats frequently.

Watch the video: https://www.youtube.com/watch?v=jXXGxoNFag4

 

Direct download: Jason_Fung_MD_223_v2.mp3
Category:general -- posted at: 10:36am PDT

Max is a sought after nutrition expert and author of Genius Foods. He reveals top nutrition and lifestyle strategies to boost memory, mental performance and preserve brain health.

Check out his new book, Genius Foods: http://amzn.to/2HJdcU7

This episode is brought to you by:

Somnifix.com, the world’s only hypoallergenic mouth tape, studied by Harvard Scientists.

https://www.somnifix.com

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

Watch the interview & get interview bonuses: https://highintensityhealth.com/222

Key Time Stamps:


04:50 Vegetables are needed for the health of your microbiome and gut mucosa.
07:50 Carotenoids in grass fed beef are beneficial for your brain.
08:55 Women who did not eat 3 to 4 servings of red meat per week were twice as likely to suffer from depression or a major mood disorder, research showed.
10:02 Red meat contains vitamin B12, zinc, creatine, and the most bioavailable source of iron.
11:04 Sixty percent of the calories that Americans consume come from 3 plants: wheat, corn and rice.
12:32 When we first awaken, our hormones are set up to burn fat. Cortisol, your body’s chief catabolic hormone, is at its peak about 45 minutes are your awaken.
14:11 People who eat dark leafy greens every day, have brains that on scans look 11 years younger.
14:30 Some of the most valuable nutrients in dark leafy greens are only absorbed in the presence of fat.
15:44 Don’t eat sugar with meat.
18:46 Fasting increases alertness by increasing serum levels of neurotransmitter orexin- A.
19:46 Green tea contains theanine and caffeine, which work synergistically as a neurotropic, boosting working memory.
21:23 Decision-making is more prone toward beneficial outcomes when done in a fasted state.
22:41 Sixty-five percent of the American planted land mass is dedicated to growing wheat, corn and soy.
27:09 Our visceral fat has 4 times the amount of cortisol receptors as subcutaneous fat.
28:45 Sleep turns your brain into a dishwasher via the glymphatic system.
32:45 Amyloid may be antimicrobial, a protective protein.
35:31 Alzheimer’s begins in the brain 30 to 40 years before the first symptom.
36:35 Carbohydrates are not the smoking gun in Alzheimer’s disease.
40:08 The LDL-P, particulate size measurement, is a more reliable biomarker for assessing cardiovascular risk.
45:15 Cholesterol lowering medications lower your body’s cholesterol production has been related to cognitive problems that can, in extreme cases, look like dementia.
46:23 Inflammation is closely related to heart disease risk. Heart disease risk relates to the brain.
46:49 Cholesterol isn’t the bad guy. Keep it and the lipoprotein carriers healthy.
49:45 IRS-1 (insulin receptor substrate 1) inactive form is found in higher amounts in people who appear to be at risk for Alzheimer’s disease. IRS-1 is related to insulin resistance in the brain.
51:25 Lifestyle interventions can, not only delay cognitive decline, but improve processing speed by 150% and improve executive function by 83%, according to The Finger Trial of older at-risk participants..
56:33 Saturated fat reduces the amount of LDL receptors on the liver, impeding LDL recycling, important for large bus cholesterol.
01:01:36 Oils and fats are not nutrient dense and do not promote satiety as well as protein.
01:08:36 Diminished glucose metabolism is a feature of a brain with Alzheimer’s disease.
01:12:11 Alzheimer’s patients develop a sweet tooth.
01:18:56 Experience thermal stress.
01:22:15 Max’s Morning Routine: 01:23:58 Max’s Desert Island Nutrient:
01:26:55 Max’s Elevator Speech:

Watch the interview & get interview bonuses: https://highintensityhealth.com/222

Direct download: Max_Lugavere_222.mp3
Category:general -- posted at: 10:52pm PDT

diabetes expert and type 1 diabetic Dr. Jody Stanislaw shares lessons learned from continually checking her blood sugar for over 30 years.

Show Notes:http://bit.ly/2Hfqbgi

This episode is brought to you by:
Somnifix.com, the worlds only hypoallergenic mouth tape, studied by Harvard scientists.

https://www.somnifix.com

Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

Get a Free Quote: http://healthiq.com/HIH


Key Takeaways:

05:06 To stay insulin sensitive, we should work out no less than every other day. A hard workout/exercise can make you more insulin sensitive for up to 48 hours.
06:56 The average person with type 1 diabetes is on high dose insulin and eating as many carbs as they want.
07:16 Dr. Stanislaw uses Dexcom blood sugar monitor, which she feels is the most accurate sensor.
11:05 Rather than a subcutaneous insulin shot, Dr. Stanislaw injects intramuscularly.
13:09 Insulin is the pickup truck for glucose.
14:15 There are insulin receptors on muscle cells, liver cells and fat. The brain, like many other cells, does not need insulin in order to take on glucose.
14:42 Without insulin, blood glucose levels would become dangerously high.
15:31 Injected insulin is a slow response.
17:15 The more protein and fat you have with your meal, the slower your digestion. If your injected insulin hits and your food hasn't digested, you blood sugar tanks and you could pass out and die.
18:23 Dr. Stanislaw's general recommendation for her type 1 diabetes patients: Low carb and whole food. It takes you off the blood sugar rollercoaster.
18:36 No insulin means that blood sugar levels spike, causing massive damage throughout the body:
19:07 Diabetic ketoacidosis (not ketosis) can kill you.
20:59 You always need a certain level of insulin in your body. You can pass out and die if you have no insulin and you can pass out and die if you have too much insulin.
22:52 Exercise and insulin requirements: Exercise makes you more insulin sensitive. A fit person who exercises will need less insulin.
23:40 The glucose cell receptors are called GLUT4 (glucose transporter 4). Insulin carries glucose. It connects to a GLUT4 receptor on cell, which opens the cell and allows glucose in. When you exercise, the concentration of GLUT4 receptors is upregulated for 24 to 48 hours after, making you super insulin sensitive. During exercise, some of the GLUT4s don't need insulin and will take in glucose without insulin.
24:43 If you have more muscle mass in general, you have more GLUT4 all the time. Weight lifting increases insulin sensitivity. It is more effective at this than cardio. Muscles are glucose hungry.
25:45 Dr. Stanislaw makes sure that her insulin levels are low before she starts to exercise. You don't need to eat every time you exercise. Exercise makes the insulin more powerful and acts as though you just gave yourself a shot of insulin.
28:34 HIIT spikes adrenaline. Cortisol tells your liver, a major glycogen store, to break glycogen into glucose. Your bloodstream is then flooded with glucose.
33:01 To stay insulin sensitive, we should work out no less than every other day.
32:59 Fewer than 25 percent of America's 3 million type 1 diabetics have decent blood sugar levels. Seventy-five percent of Americans with type 1 diabetes is on high dose insulin and eating as many carbs as they want.
34:18 If you get sick, even before you start showing symptoms, your insulin sensitivity crashes.
36:27 Poor sleep causes inflammation and stress.
38:45 Yoga and meditation affects insulin. You must love yourself into healing.
40:12 The four pillars are the foundation for your wellbeing: mindset (emotional health, spirituality, connection, and love for yourself), sleep, exercise and food.

 

Watch the full video: http://bit.ly/2Hfqbgi

Direct download: Jody_mixdown.mp3
Category:general -- posted at: 12:27pm PDT

Ed Napper is one of NYC’s top fitness professionals; in this discussion he talks about the metabolic effects of exercise and how folks of all fitness levels can start moving their muscles, boosting their metabolism and insulin sensitivity.


This episode is brought to you by:
Somnifix.com, the worlds only hypoallergenic mouth tape, studied by Harvard scientists.

https://www.somnifix.com

Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

Get a Free Quote: http://healthiq.com/HIH


Key Takeaways:


02:03 Personalizing exercise for diabetics/metabolic disease
03:55 Your body needs stimulation that is specific, science based and directed to get the results you desire.
04:55 Building Strength and Losing Fat: If you can't handle your own body weight, don't add external weights.
08:37 Focus upon movements that transfer into real life.
14:49 We need to do more pullups.
17:57 Your body is an integrated tool
19:19 How much resistance training? How much aerobics? Be specific and focus on reinforcing your daily activities. Cardio at the appropriate time and percentage does not take away from your strength gains.
24:02 Address endocrine imbalances before embarking upon resistance training. Weight lifting, done correctly, will have a positive impact upon hormones.
25:50 Sleep is a primary problem solver.
28:53 Building muscle: Duration doesn't equal benefit.
31:43: It isn't just about the training. It is also about the steps you take to keep the training beneficial.
32:26 Ed's dietary philosophy
39:44 The gym is only a small part of fixing the problem. It has to be a 360 approach to optimize the individual. There is a big difference between normal and optimal.

Direct download: 220_Ed_Napper.mp3
Category:general -- posted at: 12:08pm PDT

“There’s no difference between a low-fat diet vs. low-carb diet,” say the headlines. This was in response to a Stanford study published in the journal JAMA yesterday.

We review the detail in this episode!

This episode is brought to you by:

➢ Try Somnifix, the world’s only hypoallergenic mouth tape, studied by Harvard Scientists. https://www.somnifix.com

Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

https://www.healthiq.com/hih

Today’s Show: Low-Carb vs. Low-Fat: Lessons Learned from Stanford’s DIETFITS Study

Let's review a few key details about the weight-loss intervention design aspect of the study that, unfortunately, are not suitably detailed in the abstract or even the full text PDF in JAMA. One has to download the 2017 paper to get some understanding about the details of the dietary recommendations and guidelines between the two groups—the low-fat cohort and low-carb cohort—being studied.

Direct download: 219_DIETFITS_Study.mp3
Category:general -- posted at: 9:45am PDT

Bill Curtis was diagnosed with Parkinson's disease over 17 years ago.

Fasting, exercise and the ketogenic diet has helped to preserve his mental faculties, balance and motor control.

This episode is brought to you by:
Somnifix.com, the worlds only hypoallergenic mouth tape, studied by Harvard scientists.

https://www.somnifix.com

Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

Get a Free Quote: http://healthiq.com/HIH

Check out the show notes & Video: https://highintensityhealth.com/219

More details about today's show: 

Having studied with ketone pioneer Richard Veech for the past decade, Bill understands the interworkings of how ketones affect the brain and body.

In this chat, he'll share with you the details, including:

- How fasting affects Parkinson's disease symptoms
- A three-tiered approach to help folks with neurocognitive disorders regain function
- The main way ketones are thought to affect the brain and body

 Key Takeaways:

01:55 Journalist Bill Curtis has had Parkinson's since 2000. As predicted, he was dramatically affected 10 years later with advanced Parkinson's. Now the only symptom he has is a slight tremor.
04:48 Within about 2 hours of eating carbs, Bill will begin to shake and feel rigid. He doesn't get the full on symptoms he had before.
07:38 Bill was in an exercise program. In an attempt to enhance the effects of the program, he fasted overnight and had nothing for breakfast before the workout. He found it alleviated his profound fatigue.
11:27 Fasting helped with the fatigue, but there were many more symptoms that were not reversed. Bill continued researching.
13:02 Bill exercised fasted every day for a year. He lost weight, but eventually, it stopped working. As you become fit, you make fewer ketones.
15:04 Dr. Veech suggested that Bill try Bulletproof Coffee after the night fast. Nearly all of his symptoms abated at the end of the first hour.
19:36 The military has been experimenting with Dr. Veech's ketone ester for radiation exposure.
22:26 A therapeutic ketogenic diet is one with 80 to 90% of your food as fat. Bill has devised 4 levels of ketosis.
30:33 Within the first 10 days of taking ketone ester, Bill no longer had urinary incontinence.
32:07 There is data that an elevation of uric acid it will delay the onset of Parkinson's. If you have Parkinson's, and your uric acid levels are higher, you decline more slowly.
36:14 BHB allows you to make more dopamine, serotonin, adrenaline, noradrenaline and nitric oxide.
38:00 In advanced Parkinson's neurotransmitters are negatively impacted. With ketosis, you are making serotonin, noradrenaline, adrenaline, dopamine and nitric oxide synthase.
38:52 Every antioxidant has to be recharged with an electron from NADPH, directly or indirectly.
39:50 Beta hydroxybutyrate raises NADPH levels using isocitrate dehydrogenase in the cytoplasm, outside of the mitochondria.
42:24 NADPH levels in the mitochondria does not correlate with NADPH levels in the cytosol. We should measure the cytosolic NADPH.
44:09 NADPH voltage is dependent upon the relative concentrations. More equals more resilience.
48:52 Dismutase does not get its electrons from the battery. It does this by taking 2 molecules of superoxide, oxidizing one and reducing the other.
52:59 You have the ability to use ketones to restore ischemia-reperfusion and turn off inflammation.
54:08 NADPH controls inflammation.
55:04 Dr. Veech found that treating Alzheimer's mouse models with beta hydroxybutyrate kept them from accumulating beta amyloid deposits.
58:03 Bill believes that TBI will respond very well to BHB, as evidenced by people close to him with head injuries.
01:02:41 Bill has created an online course to help people help each other. You need a cook, a coach, a nutritionist and a doctor.
01:04:36 Bill must still take his Parkinson's medications.

 

Direct download: 219_William_Curtis_Parkinsons.mp3
Category:general -- posted at: 8:48pm PDT

This episode is brought to you by:

Somnifix.com, the worlds only hypoallergenic mouth tape, studied at Harvard.


https://www.somnifix.com


Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.


Get a Free Quote: http://healthiq.com/HIH

Now for today's show...

Watch the video: https://highintensityhealth.com/218

 


Gas, bloating and brain fog after meals is no fun for anyone.
Less GI distress is a side benefit that’s been reported by many keto dieters after they reduced carbohydrate intake.


(And since many health problems start in the gut, this is, well, a pretty attractive aspect of the ketogenic diet.)


Today’s expert explains how it all works: pathogenic gut bacteria and yeast thrive on easy-to-digest, high-glycemic carbs.


Drop the carbs, the bugs have nothing to eat … so the gas and bloating often go away.


Grace Liu, PharmD, discusses how you can further bolster your digestion and gut health with polyphenols, probiotics and getting to know all about your poop habits.


She also dives into sex hormone and adrenal balancing tips—this is a good one.

 

Key Timestamps:


02:02 High levels of LPS/Lipopolysaccharide in the blood correlate with many diseases.
03:20 Probiotics have a killing effect upon LPS. Dr Liu has a probiotic which contains anti-parasitic, anti-pathogenic and anti-fungal effects.
03:56 The LPS from enterobacter and gammaproteobacteria are 10,000 fold more pro-inflammatory than our good gut flora.
05:26 There is also a beneficial form of E.coli, which is a probiotic.
08:57 Some gene mutations influence gut bacteria.
13:34 Dr. Liu uses 23 and Me for genetic testing and then uses Sterling Hill’s Sterling’s App, which segments different categories of health and what the mutations are.
15:07 SIBO/small intestinal bacterial overgrowth can be triggered in infancy.
16:25 Antibiotics cause fungal/yeast overgrowth in our guts..
16:53 To make permanent changes in your gut, you need to change the terrain.
17:29 The ABC bacterium are an anchor: akkermansia, bifidobacterium longum, and clostridiales bacterium. Centenarians have these.
18:04 Anything bitter and barky feeds our gut flora.
19:02 Dr. Liu’s SIBO protocols are very low dose and combined with antifungals, and possibly anti-viral for those with autoimmunity.
20:25 Bifidobacterium longum has a monosaccharide shunt. It turns fructose into EPS/exopolysaccharide as a special food for the rest of your gut flora.
24:38 We should strive to have the digestion of our ancestors.
27:11 Moms with celiac have children with celiac. Their breastmilk is devoid of bifidobacterium longum and there is no diversity in lactobacilli.
29:59 Glyphosate is an oxalate. At a cellular level when they crystalize they damage mitochondria, organelles, and soft tissue.
34:47 Our female ancestors were foragers and ate frequently, receiving at glycolic effect from the environment.
36:25 Everyone should do hormone blood testing.
37:16 The Schwarzbein Principle by Dr. Diana Schwarzbein has been used by Dr. Liu to help heal her own metabolism.
38:20 Fertility Physics
39:33 High Sex Hormone Binding Globulin (SHBG) blocks thyroid hormone, testosterone and progesterone receptors.
42:14 Synthetic emulsifiers in supplements, and now in some coconut oil, damage your microvilli.
43:35 The Bristol stool chart: Many conditions, like cancer and autoimmune disease, correlate to our stool pattern.
45:45 Dr. Liu uses a dashboard called Heads Up Health with her clients.
48:26 Dr. Liu’s Desert Island Nutrient: Her choice is thuja, a coniferous tree from the cypress family.
50:41 Dr. Liu’s Elevator Pitch: Put gardens in all elementary schools.

Watch the interview: https://highintensityhealth.com/218

 

Direct download: 218_Grace_Liu_mixdown.mp3
Category:general -- posted at: 8:42am PDT

Gene expert Dr. Ben Lynch helps us to better understand which flavor of genes we  have and how that may affect things like food cravings, fat adaptation and hormone  metabolism. 


If you crave sugar and sweets, it’s not that you’re broken, he says. You may have a flavor of COMT or MAO that influences neurotransmitter breakdown and metabolism. 

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Now for today’s show…


I think this knowledge is super helpful when it comes to personalizing a diet and exercise program that will work for you in the long term. 

Dr. Lynch and I also dive into the methylation cycle and how it is involved in the 
synthesis of many key molecules needed to burn fat for fuel

Hope you enjoy the convo.

Show notes and video: https://highintensityhealth.com/2017

 

 

He’s got a great new book out, called Dirty Genes—I posted a quick summary of that, here: https://highintensityhealth.com/2017


Key Takeaways:

05:21 Methylation occurs in every cell all over the body. In the brain it makes neurotransmitters.
06:23 Carnitine is required during intermittent fasting, ketosis and general fat consumption.
07:39 One sign that you are not methylating well would be an active startle reflex.
09:24 Methylation’s primary job is to turn off genes. It does turn some on.
10:17 Most methyl groups are found in protein. The cobalamins produced by gut bacteria is used only by our gut bacteria.
13:40 Stop taking folic acid.
21:24 Methylation plays a minor but significant role in detoxification.
23:49 Foods to support detoxification include cruciferous vegetables, eggs, and broccoli and radish sprouts eaten together.
27:05 If you are having high reactive nitrogen species or high reactive oxygen species, your attempts at keto will fail.
29:04 If NQO1 is not functioning well, CoQ10, vitamin C, glutathione and vitamin E supplements may do harm.
29:46 High dopamine quinone levels are found in those of us with dementia, neurological disorders, and Parkinson’s. The vitamin needed to run NQO1 is riboflavin.
32:00 Estrogen quinones lead to estrogen sensitive cancers.
32:26 Excessive levels of dopamine in your brain will lead to more norepinephrine and epinephrine.
40:30 If you have a faster COMT, eat more protein and perhaps supplement with more tyrosine.
42:00 Fast COMT/inattentive folks fidget and move to stimulate their brains to make dopamine.
43:37 Slower COMT is associated with PMS, estrogen based cancers, insomnia and higher blood pressures.
50:15 A fast MAOA depletes your serotonin levels and burns through your tryptophan.
56:34 You don’t have to be on a ketogenic diet to burn fat.
01:00:03 Excessive exercise and overtraining causes inflammation, which causes increased blood sugar, which kicks you out of ketosis.
01:03:40 The other Super Seven Genes
01:05:28 Check your arsenic levels.
01:06:20 Stop thinking disease and focus on function.
01:09:35 Every action you take cleans your genes or dirties your genes.
01:10:45 Dr. Lynch’s morning routine is one of personal growth and deep work.
01:16:00 Dr. Lynch’s desert island nutrient is liposomal glutathione.
01:17:05 Dr. Lynch’s elevator pitch: The cure for all conditions is preventing it.

 

 

Direct download: 217_Ben_Lynch_Methylation__Metabolism.mp3
Category:general -- posted at: 11:12am PDT

Dr. Ted Naiman is a low-carb enthusiast, athlete and physician in the Seattle area. He discusses how and why we get fat, and how to become better fat burners.

Hope you enjoy the convo.

This episode is brought to you by:

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 Show notes and video: https://highintensityhealth.com/2016

Key Time Stamps

02:32 Insulin prevents us from burning fat for fuel.
04:36 You become insulin resistant when your fat cells are full and you do not have anywhere to store fat.
05:12 Why did you overfill your fat cells? They overfill when you eat carbohydrates and fat together, displacing fat oxidation.
08:11 How can you burn more fat and store less fat? You can oxidize more fat by restricting exogenous glucose.
09:12 The bigger you get, the faster you are going to die.
10:56 Metabolically obese normal weight individuals are an exception to the waist/height ratio.
13:53 Your personal fat threshold is genetically built in.
15:34 Becoming fat can be protective.
17:12 Everyone has fatty liver now.
17:49 If you have an abundance of free fatty acids in your blood and it is being rejected by your cells and tissues, your body goes to war with itself.
19:26 You can reverse insulin resistance by eating either an extremely low fat diet or an extremely low carb diet. Studie
22:06 If you are fat to begin with, you should do the low carb/high fat approach.
22:46 If you already have very low body fat, if you eat a high carb/low fat diet, you will remain thin.
23:27 For someone who is very overweight and very insulin resistant, a protein heavy/low carb diet is Dr. Naimans recommendation.
25:03 You will lose just as much lean/muscle mass as fat mass with fasting or undereating calories.
26:53 If you dont hit your protein target, you will overeat energy as carbs or fats to get enough protein.
32:19 What about vegetarians and vegans with protein?
36:13 You should get to ketosis with carb restriction.
39:20 Muscle is the organ of longevity.
39:26 Keep your insulin pulsatile.
42:21 Ambient temperature is a huge factor in diabetes.
47:56 Always start with diet. Take one meal at a time and replace your carbs with protein and fat.
50:20 Dr. Naiman has no morning routine, though he does drink cold brewed coffee. He fasts in the morning, not eating until about 1 p.m.
51:37 Dr. Naimans singular favorite exercise is the muscle up. It is the best upper body exercise.
54:29 Dr. Naiman takes no supplements and rarely recommends them.
56:35 Dr. Naimans elevator pitch is to put protein first. Ruminant agriculture on natural grasslands would turn around obesity and diabetes, and it helps the environment.

Show notes and video: https://highintensityhealth.com/2016

 

 

Direct download: 216_Ted_Naiman_MD.mp3
Category:general -- posted at: 11:26am PDT

Dental expert Steven Lin, DDS, says, “There is nearly no chronic disease that you can’t reconnect back to the mouth.”

He’s spearheading a much-needed narrative about the importance of oral-systemic health.

Get the show notes: https://highintensityhealth.com/215

This episode is brought to you by:

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Talk of gut bacteria and leaky gut has taken center stage when it comes to health and wellness.

But technically, the gut starts in the mouth (it’s the entry point of the alimentary canal).

Every swallow of digestive secretions influences the microbiome below it … and possibly above it, too.

Oral bacteria have been found in the brains of Alzheimer’s patients and the hearts of patients with cardiovascular disease.

Dr. Steven Lin shares tips and insights about:

- Oral health-improving tactics that can enhance sleep

- Nutritional strategies that can affect your child’s facial development and breathing patterns

- The link between oral health and heart disease

- How to find a good, holistic dentist

Get the show notes: https://highintensityhealth.com/215

 

Direct download: 215_Steven_Lin_DDS.mp3
Category:general -- posted at: 1:27pm PDT

Valter summarizes the findings and discoveries from his lifelong interest and academic research in fields of longevity and aging.

This episode is brought to you by:

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Key Takeaways and Timestamps from the discussion:  

02:26 Growth hormone gene mutations impact longevity and protection from chronic disease.

04:58 Ageing and age-related chronic diseases can be regulated through genetic intervention or with nutritional interventions.

07:20 Starvation has a much greater and faster impact than temporary caloric restriction.

09:24 Weaker cells are consumed during a fasting mimicry diet.

11:50 Most organisms starve most of the time.

14:26 Low protein helps people under the age of 65 and hurts people over the age of 65.

18:09 Proteins control growth factor/growth hormone which controls IGF-1, which also controls mTOR.

19:31 Athletes need to have enough protein in the regeneration refeed.

23:39 Just adhering to the Fasting Mimicry Diet 5 days out of 30 is enough to have a significant drop in IGF-1, cholesterol, triglycerides, blood pressure, fasting glucose, and inflammation.

27:46 If you fast over 12 hours every day, you have a two-fold increase in the risk of needing to have your gallbladder removed

30:03 Fasting for 14 to 16 hours has benefits: increased ketone bodies, weight loss, and metabolic advantages.

30:38 Consuming ketone bodies and fatty acids on top of a normal diet is a mistake. It confuses your metabolism. Long term repercussions are unknown.

36:26 Fasting Mimicry Diet is the result of years of researching the connection of each component of food and the genes that regulate ageing and regeneration.

39:25 Dr. Longo’s Morning Routine: He drinks a mix of black tea and green tea with a whole lemon and preserved fruit. He rides stationary bike and breaks his fast after exercise.

42:44 Dr. Longo’s Desert Island Nutrient:

46:32 Dr. Longo’s Elevator Pitch: Implement The Fasting Mimicry Diet through the population.

 

Direct download: 214_Longo_Longo_PhD_longevity_diet.mp3
Category:general -- posted at: 7:06pm PDT

Rangan’s the author of The 4 Pillar plan, featured expert on BBC, sought after doctor and globally recognized Functional Medicine expert for his ability to simplify, the often overwhelming, health tips we receive into manageable actions that we can implement.

(He’s also a talented musician and athlete, which may help explain his right-brain wholistic approach to health.) 

This episode is brought to you by:

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https://www.somnifix.com

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

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You’ll learn more about:

-How to meditate, even if you’re mind is racing

-Electronic overuse (AKA screen time) as a disease promoter

-If you’re already low-carb, do you need to go even lower?

-Customizing your breakfast eating for blood sugar regulation

Direct download: 213_Rangan_Eric_Mix.mp3
Category:general -- posted at: 5:27pm PDT

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