High Intensity Health with Mike Mutzel, MS (general)

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

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Show Notes:


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

 

Direct download: Fructose_New_Mechanisms.mp3
Category:general -- posted at: 4:43pm PDT

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

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Time Stamps: 

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

Direct download: Seed_Oils_stored_in_fat_cells.mp3
Category:general -- posted at: 2:54pm PDT

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


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Time Stamps: 


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

Direct download: Protein_clogs_your_arteries.mp3
Category:general -- posted at: 3:55pm PDT

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

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Show Notes:

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

Direct download: Red_Meat_Doesnt_Clog_Arteries.mp3
Category:general -- posted at: 9:02am PDT

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

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


Show Notes:


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

 

 

 

Direct download: Dr_Phil_Ovadia_Mixdown.mp3
Category:general -- posted at: 1:53pm PDT

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

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Direct download: Sugar_history.mp3
Category:general -- posted at: 3:31pm PDT

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

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

Show Notes:


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

01:25 Fiber is an intestinal traffic jam.

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

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

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

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

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

 

Direct download: Fiber_is_bullshit.mp3
Category:general -- posted at: 4:12pm PDT

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

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Research Cited:

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

Time Stamps:

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

01:00 Dunedin Pace of Aging Methylation Profile

01:50 Nine hallmarks of aging reflect physiologic dysfunction.

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

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

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

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

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

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

Direct download: Bon_Charge_Aging.mp3
Category:general -- posted at: 8:00am PDT

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

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References: 

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

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


Time Stamps:

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

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

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

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

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

05:50 Triglycerides enrich cholesterol particles in the insulin resistant

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

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

Direct download: High_Cholesterol_and_LIfespan.mp3
Category:general -- posted at: 6:02pm PDT

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

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Time Stamps:

00:00 Canola is repurposed motor oil.

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

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

01:20 Canola is derived from rapeseed.

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

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

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

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

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

Direct download: HIstory_of_Canola.mp3
Category:general -- posted at: 12:07pm PDT

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

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

Scientists in the Netherlands challenged this old paradigm…

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Episode Time Stamps:
 

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

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

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

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

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

8:00 Exercise and protein both build muscle.

9:10 Animals consume large amounts of protein infrequently.

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

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

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

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

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

 

Direct download: Protein_More_Is_Better.mp3
Category:general -- posted at: 11:21am PDT

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

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Episode Time Stamps:

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

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

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

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

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

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

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

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

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

Direct download: Crisco_.mp3
Category:general -- posted at: 3:58pm PDT

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

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Episode Time Stamps:


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Direct download: Shawn_Stevenson_Devices_and_Food.mp3
Category:general -- posted at: 2:41pm PDT

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


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Time Stamps

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

Direct download: Vegan_VS_Omnivore_.mp3
Category:general -- posted at: 4:29pm PDT

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

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Studies Mentioned:

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

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

Show Notes:
 

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

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

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

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

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

08:05 Insulin resistance strongly correlates with depression.

08:30 Diabetes predisposes you to cognitive decline.

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

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

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

12:00 Dementia starts in your 30s.

Direct download: Type_3_Diabetes.mp3
Category:general -- posted at: 4:53pm PDT

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


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

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

Direct download: Erika_G_Glutes.mp3
Category:general -- posted at: 3:25pm PDT

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

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Study Mentioned

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

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

Time Stamps

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

03:10 Trans fats are problematic.

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

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

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

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

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

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

Direct download: Saturated_Fat.mp3
Category:general -- posted at: 12:34pm PDT

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

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Tara's Book: https://amzn.to/3JTPOEQ

 

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

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

Direct download: Toned_Muscle_is_a_Lie_Tara_Garrison.mp3
Category:general -- posted at: 12:14pm PDT

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

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Key Takeaways: 

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


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


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Link to expanded show notes & video review: https://bit.ly/3FrEq1H


Studies Mentioned:

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

Study Time Stamps:

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

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

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

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

12:55 Processed meats are generally unhealthy.

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

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

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

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

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

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

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Link to expanded show notes: https://bit.ly/3tPRxXG

Michelle's Book: https://amzn.to/3tBUhrC

Show Notes:

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

Direct download: Michelle_Hurn_RD_LD_V1.mp3
Category:general -- posted at: 11:36am PDT

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


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Link to Studies and Show Notes: https://bit.ly/3RZgSZt


Time Stamps: 

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

Direct download: Prioritize_Protein_.mp3
Category:general -- posted at: 4:42pm PDT

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

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Link to articles & show notes: https://bit.ly/3tkW4kG

Study Mentioned: 

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

Show Notes:

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

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

01:30 Insulin helps build and preserve muscle.

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

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

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

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

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

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

Direct download: Fasting_and_Muscle_Loss_v1.mp3
Category:general -- posted at: 11:35am PDT

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

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

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

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Show Notes:

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

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

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

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

07:30 Centenarians had lower levels of blood glucose.

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

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

12:00 Cholesterol may be protective.

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

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

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

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

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

Direct download: Centenarian_Blood_Work_Study.mp3
Category:general -- posted at: 9:26am PDT

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

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

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

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

Direct download: Cancer_Spikes_in_the_Young.mp3
Category:general -- posted at: 5:26pm PDT

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

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Link to Studies: https://bit.ly/3PmKE7r


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

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

Direct download: Protein_Deep_Dive.mp3
Category:general -- posted at: 4:49pm PDT

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

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

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

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


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


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

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

Direct download: Fatty_Acid_Differences_Vegan_VS_Omnivore.mp3
Category:general -- posted at: 12:20pm PDT

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

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Link to Video and Studies: https://bit.ly/44wVL3d

Studies Mentioned:


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

Time Stamps:

0:20 Weight Regain due to muscle loss

0:45 Prioritize muscle health with fat loss

1:47 Stimulants have side-effects

2:24 GLP-1 agonists aren’t great

3:23 Metabolic Adaptations with dieting

4:00 Brown fat activation

4:55 Lean tissue loss

6:10 Aerobic VS Resistance Training

6:23 Preventing muscle loss

7:27 This image explains all

8:15 Preventing fat gain

9:50 Brown fat activation

11:59 Consistency is key with brown fat activation

12:45 Cold plunges and heart health

 

Direct download: out_burning_muscle.mp3
Category:general -- posted at: 1:23pm PDT

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

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Research Links: https://bit.ly/3YR5wIl

Here’s a few key takeaways: 


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

Direct download: Triglycerides_and_CVD.mp3
Category:general -- posted at: 2:38pm PDT

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

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

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

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


Time Stamps:

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

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

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

05:10 Exercise reduces inflammation.

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

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

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

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

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

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

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

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

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

15:30 Myokines from exercise increase BDNF.
 

Direct download: Exercise_is_Medicine_C19.mp3
Category:general -- posted at: 11:49am PDT

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

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Show Notes:

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

Direct download: Creatine_for_Muscle_Gain_in_Hot_Environments.mp3
Category:general -- posted at: 1:12pm PDT

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 


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Links to Research: https://bit.ly/3QG0soi


Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).


Time Stamps:


00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

 

Direct download: No_time_to_lift.mp3
Category:general -- posted at: 12:38pm PDT

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 


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Links to Research: https://bit.ly/3QG0soi


Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).


Time Stamps:


00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

 

Direct download: No_time_to_lift.mp3
Category:general -- posted at: 12:38pm PDT

Dr. Seager discusses science and best-practices with cold immersions for supporting hormonal health.

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Show Notes:
 

2:25 Surprise is a basic human emotion that opens all your senses. Surprise updates your belief systems.

03:20 Complete freedom from stress is death. Stress is part of what makes us alive. There is a systemic beneficial response.

03:40 Thermal contrast is used to measure physiologic responses to stress. Adapting to this kind of stress is a measure of your resilience.

04:40 It is your beliefs about stress being harmful that cause harm to your health.

05:00 Our ancestors lived in discomfort and sought comfort. We should be seeking discomfort. Intentional discomfort with recovery makes us more resilient.

07:10 Water cold as 60 degrees will help your metabolism. Psychological resilience begins at water about 39 degrees.

09:50 HRV improves with cold exposure. Your heart rate should expand or contract to adjust to the demands of your body. HRV is a physiologic measure of your psychological resilience. It makes your heart more resilient.

11:30 Ice cold water exposure activates thermogenesis, the autonomic nervous system, and production of neurotransmitters and hormones that your body needs when your fight/flight system is on high alert.

13:10 When you come out of the ice water, you feel like superman.

14:30 Autonomic conflict theory: You will gasp. Gasp reflex activates fight/flight, increases your heart rate. If you cannot calm your breath, you may hyperventilate. A countervailing reflex is the dive reflex where you automatically shut down your breath and metabolism goes into conservation mode. It conserves oxygen and builds up carbon dioxide and slows your metabolism.

61:10 Your heart rate goes up In an ice water bath, and your liver releases glycogen into your bloodstream to fuel your muscles.

16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, it will create an autonomic conflict that may cause your heart to skip a beat. It is potentially an issue with people with arrythmia. However, there are no documented cases of heart arrythmia and cold emersion causing issues.

17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold. Hyperventilation purges the carbon dioxide from your system and can shut down the receptors that give you the urge to breathe.

18:40 Go feet first. Bathe sober. Breathe continuously.

20:25 Primary Raynaud is a complex extreme over reaction to cold. It is partly physiological and part psychological. In general, cold induces vasal restriction. To protect your core, your body changes the circulation of your blood, shutting off circulation to your fingers, toes, and limbs. It reduces heat extraction.  Secondary Raynaud is a vascular disorder caused by some other disease.

22:10 Anxiety makes a Raynaud response worse, which makes the anxiety worse.

22:25 Exposure therapy has been a successful method for overcoming primary Raynaud.

28:40 You can micro dose cold exposure. The first 15 seconds bring on an autonomic response, fight/flight. Consistency is important.

32:14 Tom brought down his PSA to 0.8 with keto and more consistent ice baths.

32:40 Testosterone goes up when a cold bath is done before exercise. Do not ice bath for recovery if you are trying to build muscle mass.

36:00 Precool (cold exposure) before exercise for peak muscle power, endurance. Precooling protects mitochondria. Testosterone response goes way up.

36:55 Cold stimulation in women raises saliva testosterone. Testosterone is the dominant sex hormone in women, but not to the same levels as men. Testosterone is important for women at all ages. Menopausal women who experience a testosterone deficiency have no FDA approved treatments.

42:40 Brown fat is an essential organ. 30% of babies’ weight is brown fat.

43:40 Without regular cold exposure, you will lose all your brown fat. By age 40, 95% of Americans have 0 detectable brown fat.

43:55 Metabolic disorders are associated with a lack of brown fat. It is a secretory organ. It makes hormones. It makes more thyroid stimulating hormone than any other thing in your body.  Thyroid and brown fat work together. If your brown fat has dissipated, there is nothing to modulate thyroid activity.  Hyper or hypothyroidism is common in people with no brown fat.

44:40 Cold exposure is a potential remedy for thyroid disorder that does not require a lifetime of RX meds.

45:00 Beiging white fat, recruits more brown fat into your body. Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order.

46:55 Everyone’s body is evolutionarily designed to expect cold exposure, exercise, and certain nutrition.

48:25 People who live in thermal neutral environments generally have a higher rate of adiposity.

49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after.

 50:10 Cold exposure remodels your fat. It changes visceral fat into subcutaneous fat. Subcutaneous fat can be benign. Visceral fat (pot belly fat) can kill you.

50:40 Electrical impedance meter is not calibrated for brown fat. Don’t worry about absolute numbers.

54:40 Eleven minutes a week is enough time to keep brown fat working.

59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory.

01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release. Your nervous system can release trauma via trembling. PTSD is unresolved stress. Trauma is when stress has no release or resolution.

01:06:55When buying an ice bath: What is its temperature? Is it grounded? The tub must be electrically connected to the earth. What kind of water treatment does it have? Ozone is the most powerful water disinfectant for cold water.

01:10:40 Tom adds Epsom salt, potassium sulfate, zinc sulfate, and he does not shower after. Magnesium is stored in your bones, not your blood. Keep chloride out of your ice bath.

Direct download: Tom_Seager.mp3
Category:general -- posted at: 6:00pm PDT

Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.

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Links to Studies: https://bit.ly/3OHm024

Show Notes: 

00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.

01:30 Resistance training and consuming protein stimulates muscle protein synthesis.

02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.

02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.

05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.

08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.

09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.

11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.

12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.

13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.

15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.

16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.

Direct download: Building_Muscle_on_a_Vegan_Diet.mp3
Category:general -- posted at: 5:20pm PDT

Serum creatinine is an indicator of lean body mass and muscle quality, new studies find.

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Links to Studies, Images and Video: https://bit.ly/44D6Kce

Time Stamps:

00:00 Creatinine is independently associated with lean body mass, muscle strength, and muscle quality.

00:25 Serum creatinine is a marker of impaired kidney function.

00:40 Creatinine is a normal waste product of muscle metabolism.

00:50 Levels can be impacted by declining kidney function, inflammation, and blood pressure reduction medications.

01:00 Concentrations are impacted by age, sex, and body size.

01:30 Average muscle protein per kilo of body weight was higher in omnivores.

02:10 Serum creatinine is significantly lower in vegetarians.

03:00 There are statistically significant differences in hand grip strength between omnivores and vegetarians.

05:10 Creatinine levels over 1.4 mg/dl may be a marker of chronic kidney disease and poor kidney function.

06:00 Abnormal urinary creatinine to albumin ratio is a marker of kidney dysfunction.

07:05 Low serum creatinine can indicate acute illness, severe liver disease, loss of muscle mass, malnutrition, muscular dysfunction, dehydration, or sarcopenia.

07:30 Vegetarian diet, low body mass, and reduced strength are linked to low serum creatinine.

08:30 There is a correlation between quality of protein, quality of muscle tissue, and serum creatinine.

09:05 Omnivores have significantly greater dietary protein intake, serum creatinine levels, and grip strength.

09:45 Increasing protein above the RDA has beneficial effects on strength level in vegetarians.

Direct download: Creatinine_and_Muscle_Quality.mp3
Category:general -- posted at: 4:30pm PDT

Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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References and Video: https://bit.ly/3NZlmeN

Show Notes: 

00:00 Intro
2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass. 
3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.
5:00 Diets should be paired with resistance and aerobic training.
6:00 Changes in muscle precedes fat gains. 
7:30 Focus on muscle and protein intake.
9:55 Adipocyte number is set during adolescence. 
10:10 Health at any size is a fallacy.
10:51 Fat cells become hypertrophied and become necrotic and die.
11:30 Excessive amounts of energy cause fat cells to become inflamed.
12:05 Overfilled fat cells spill lipids, and greatly affect your liver.
12:45 Dead fat cells cause metabolic immune debris.
14:00 Immune cells infiltrate your fat, creating inflammation.
14:45 Exercise helps prevent fat cell inflammation.
15:30 Belly fat is not benign.
15:50 Obesity causes changes in muscle tissue.
17:30 Walking builds capillary and mitochondrial density in muscles.
19:00 Leg training provides greater anabolic responses.
20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.
21:30 Compound movements move 2 or more joints at the same time.
22:40 Combination of diet and exercise may be the most effective intervention.

Direct download: High_Protein_Diets_Walking_.mp3
Category:general -- posted at: 11:04am PDT

Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition.

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

00:00 Intro
02:50 The phases of a menstrual cycle
03:50 Ovulation requires a rise in LH and a rise in estrogen. 
04:50 The drop in progesterone causes the shedding of the uterine lining. 
05:15 You are only fertile for a 6-day window. 
06:00 Basal body temperature is an accurate method for tracking fertility.
10:00 An anovulatory cycle is when a woman does not ovulate. 
11:10 Signs of ovulation 
15:50 You have to ovulate to have a true period. 
17:15 Unopposed estrogen is linked to gut issues. 
19:30 Hormonal IUDs only have synthetic progestin. 
22:45 Hormones influence your overall wellbeing, mood, and sense of vitality. 
23:45 Going off hormonal birth control 
24:45 Your brain controls your hormones and your ovaries.
27:10 Pharmaceutical substances are not hormones. 
28:00 Progesterone keeps estrogen in balance.
28:15 Ovulation is about more than reproduction. 
29:00 Testing hormones
38:10 Low progesterone can be caused by stress, poor nutrition, and over training. 
42:40 Estrogen is anabolic and helps build and maintain muscle mass. 
44:20 Post menopause
44:40 Muscle building and recovery in a cycling woman 
48:50 Anti-mullerian hormone 
52:00 To support hormones, prioritize consuming protein. 
55:30 Adaptogens can be useful, but they are not the magic fix.

Direct download: Dr_Elly_Michelle_Hormones.mp3
Category:general -- posted at: 4:00pm PDT

Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age.

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Link to study: https://bit.ly/3PHGxVp

References:

Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).

 

Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).

 

Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020).

Show Notes:

01:00 We may slow hair graying and hair loss by decreasing chronic inflammation.

02:00 By age 50, 50% of us will have 50% of our hair gray.

02:00 Over 1 year you lose .25% of your hair follicles.

03:00 post-menopausal women have a dramatic increase in follicle loss.

03:30 Oxidative stress can influence gray hair.

04:20 UV stress can affect the hair bulb.

04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men.

08:00 With age, hairs are reduced in diameter and experience follicle miniaturization.

08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment.

10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss.

10:55 Bone mineral density correlates with hair loss and hair graying.

11:20 Slowing senescence and purging senescent cells happen with fasting and exercise.

12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies.

13:30 Insulin resistance and PCOS can exacerbate hair loss.

14:00 Sometimes graying from environmental factors may be reversed.

14:30 52% of post-menopausal women experience hair loss.

14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle.

15:20 Lack of estrogen accelerates changes in hair follicle and skin aging.

17:45 Some shampoos can accelerate graying and hair loss.

18:35 Men with high levels of DHT, consider a ketoconazole shampoo.

 

Direct download: Slow_Hair_Loss_and_Grey_Hair.mp3
Category:general -- posted at: 3:43pm PDT

Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology. 

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Show Notes:


01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.

01:47 As fat cells get older, they hold fat more tightly.

01:55 There is infiltration of immune cells within fat tissue.

02:35 Mitochondrial function decreases with aging.

03:00 Exercise purges senescent cells.

03:50 Serum DHEA decreases with age.

04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.

08:45 Reduced testosterone and DHEA effect post meal fat storage in men.

09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.

10:30 Fat tissue inflammation can be linked to reduced physical activity.

11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.

12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.

13:20 Overfilled fat cells cause muscle cells to onboard more fat.

14:00 Physical training has a huge impact on preserving muscle protein synthesis.

15:50 Exercised muscles become more sensitive to nutrients.

16:30 Increase your protein intake as you get older.

17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.

18:10 Fast twitch muscle fibers are preferentially lost with aging.

Direct download: Preventing_Fat_Gain_with_Age.mp3
Category:general -- posted at: 1:20pm PDT

Studies show testosterone fluctuates seasonally, peaking in the summer months and declining in the winter. 

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Key Takeaways:

 
02:35 Testosterone levels peak during August and September and decline in winter.

03:30 More sunlight and higher temperature correspond with higher testosterone.

05:15 Changes in melatonin byproducts impact testosterone.

06:05 Physical activity is a potent stimulus of testosterone production.

08:44 Chronic UV exposure, in animal models, increased levels of sex hormones and more sexual responsiveness in humans.

10:10 Tentacle tanning may work, but it needs study.

12:45 Lower disease risk and mortality in men is linked with higher testosterone.

13:00 Low fat diets decrease T in men.

14:40 Zinc, boron, vitamin D, and magnesium impact testosterone.

Direct download: Seasonal_Changes_in_Testosterone_.mp3
Category:general -- posted at: 7:56am PDT

New data suggests the age of your face as well as your perception of aging predicts your inner, biologic age.

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Link to Show Notes & Video: https://bit.ly/the-dunedin-study

References:
 

Elliott, M. L. et al. Disparities in the pace of biological aging among midlife adults of the same chronological age have implications for future frailty risk and policy. Nat Aging 1, 295–308 (2021).
 

Key Takeaways:
 
00:00 The age of your face reflects your inner biologic age.

01:10 Negative thoughts of aging are linked with accelerated aging.

03:05 People who age faster, had significantly decreased cognitive function.

04:00 Will your future self approve of your habits of today?

04:43 Accelerated aging of your face reflects accelerated aging in your brain.

06:50 Disease states associated with acerated aging: High blood pressure, chronic kidney disease, cardiovascular disease, obesity, and loss of strength.

08:20 You can slow the aging of your face and body by changing your habits.

08:40 Reduce your feeding window.

09:30 Biologic aging impacts organs.

Direct download: The_age_of_your_face_reflects_your_inner_biologic_age.mp3
Category:general -- posted at: 10:14am PDT

Age related muscle loss is accelerated by underuse, new studies find. 

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Link to study: https://bit.ly/slow-muscle-loss

Show Notes: 

0:00 Intro
0:30 As you age, you move less.
2:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity.
3:45 There is an increase in insulin resistance as you age. 
6:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia.
6:50 Lean muscle loss occurs at .7 to .8%/year during your 70s. 
7:30 Rate of muscle loss is greater in legs and lower extremities as you age.
8:10 Hand grip strength reflects your habits.
9:45 Increase your physical activity as you get older.
10:15 You preferentially lose fast twitch muscle fibers as you age.
13:10 Increase protein intake as you get older.
16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days.
16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.

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

Removing all animal foods from your diet usually causes unfavorable health consequences, studies suggest. Let's discuss ways to avoid the micronutrient deficiencies that my be present on a plant-based diet.

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Show Notes:
 

01:28 Deficiencies from these diets cause hair loss (for women too), hormonal changes, skin issues, hypothyroidism, sarcopenia (muscle loss) osteoporosis, and bone fractures.

06:45 Professional medical organizations are promoting vegan and plant-based diets, despite evidence to the contrary.

09:33 There are 5x more former vegans or vegetarians than current ones.

10:00 Plant-based diets do not signify a reduction in all-cause mortality.

11:20 Linked with anxiety, neurologic dysfunction, cognitive impairment, Musculo-skeletal, and immunological issues.

12:00 Supplement with B12, zinc, omega 3 fats, selenium, iodine, and protein.

12:15 Depressive disorders are significantly more common in vegans and vegetarians.

13:30 Eating disorder occurrences are higher in vegans and vegetarians.

16:20 Humans are omnivores.

18:10 Vegans/vegetarians may be more health conscious, which overestimates the health benefits of the diet when compared to other diets.

19:20 Nose to tail eating.

22:25 Supplementing with collagen, organic bone meal, omega 3 fats, and glycosaminoglycan chondroitin may be helpful.

22:50 Processed, overcooked, or burned meat is harmful.

23:20 Fermented foods are more digestible.

25:30 The scientists promote a plant forward omnivorous diet.

 

Direct download: Vegan_Diet_Debunked.mp3
Category:general -- posted at: 2:14pm PDT

Zinc is an essential mineral involved in over 200 enzymatic reactions. Science shows it may help support hormonal health in men.

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Time Stamps:
 

00:30 Zinc supplementation can increase Testosterone levels.

01:55 Zinc is an essential nutrient that plays many roles.

02:10 Testosterone is an androgen that plays many roles.

02:35 Zinc deficiency leads to structural changes within testicles and impairs testosterone synthesis.

04:00 The conversion of testosterone to its active form requires 5 alpha reductase, which is dependent upon zinc.

04:30 Zinc deficiency may lead to decreased male hormone receptor activity.

05:30 Mike recommends zinc bisglycinate chelate bound to glycine.

07:30 Zinc is lost in sweat and ejaculate.

09:30 Consider your zinc-copper ratio.

09:58 Low testosterone increases risk of cardiovascular disease, depression, cerebral vascular disease, insulin resistance, and increased belly fat.

 

Direct download: Zinc_and_Low_T.mp3
Category:general -- posted at: 5:18pm PDT

Charles Poliquin shares key insights from his four decades of experience training elite athletes and Olympians. 

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Video Interview:  https://youtu.be/1ojJF3Oqanw

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Show Notes


0:00 Intro
4:19 To win the war on fat, you need to win the insulin war.
5:43 Athletes’ Alzheimer’s propensity
6:19 Profound benefits of strength training
7:39 You don’t need carbs. 
8:41 Risk/benefit of peptides like SARMs (Selective Androgen Receptor Modulator)
10:12 The beneficial hormonal influence of doing squats
11:30 DHEA Sulfate, the mother of all androgens
13:50 DHEA for women
15:37 The best anabolic agent is sleep.
17:03 Screen time affects androgens, sleep, weight gain, fitness, and information retention.
21:50 Carbohydrates are not for everyone.
26:20 Managing stress hormones with carbohydrates 
26:40 Meat, wild and domestic, sources of protein
29:06 Meal timing and frequency
31:13 Athletic performance with intermittent fasting and protein/fat consumption 
35:39 Regular blood work is a lie detector.
39:18 Leucine and branch chain amino acids for hypertrophy
42:08 Fish oil for weight loss
44:26 GLA (Gamma-linolenic acid), the healthy Omega 6
45:05 Periodization for burning fat and building muscle
51:23 Mindset and quality over quantity
59:55 Charles’ morning routine
01:04:04 Charles’ favorite nutrients/foods are brain-ready carnitine, curcumin and water buffalo.
01:05:54 Charles’ elevator pitch would be to ban soda and look to the Finns for education reform.

Direct download: Charles_Poliquin.mp3
Category:general -- posted at: 1:17pm PDT

Remnant lipoproteins are being recognized as a better proxy for metabolic health.  

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00:00 Remnant cholesterol is an atherogenic lipid.
01:10 Remnant cholesterol is linked with metabolic dysfunction.
02:10 Remnant cholesterol is a good assessment for non-alcoholic fatty liver disease, diabetes, hypertension, chronic kidney disease, and atherosclerosis diseases. 
02:27 Total cholesterol – HDL – LDL = Remnant Cholesterol.
07:45 Remnant cholesterol levels, with high accuracy, identify metabolic syndrome.
08:50 Remnant cholesterol is a measure of the triglyceride enriched atherogenic lipoprotein. 
10:00 Industrialized seed oils increase the propensity of your atherogenic lipoproteins to become oxidized.
10:50 Women have a higher risk of metabolic syndrome related to remnant cholesterol.
11:50 Older women have significantly higher bodyfat percentage, worse lipid profiles, and worse lipid metabolism then men and younger women.
13:30 Skeletal muscle is important to metabolic health.
14:40 Menopausal bioidentical HRT reduces the risk of a number of diseases.


Record numbers of young women are experiencing early menopause, also known as Premature Ovarian Failure, in their 20s and 30s. Here's the science and details you should know.


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Time Stamps:

00:00 Young women in their 20s and teen girls are going through menopause, premature ovarian insufficiency.

00:37 Nearly 11% of women in North America go through POI.

01:45 POI is a symptom of endocrine disrupting chemical exposure, poor metabolic health, and malnutrition.

03:45 Long-term health issues are caused by low estrogen, progesterone and testosterone.

04:50 Early symptoms

05:30 Indicators: elevated FSH, between 25 IU and 40 IU, and low AMH, below 3.5 picomoles/liter.

06:24 Exposure to certain environmental chemicals compromise reproductive health in women.

10:35 POI is ovarian failure, not early menopause.

Direct download: POI.mp3
Category:general -- posted at: 5:40pm PDT

Heart disease and cancer have long held the top two causes of death, 2022, 2021 and 2020 were no different, new data suggests. According to the CDC’s recently released 2022 figures, these two health conditions claimed a combined 7 times more lives than COVID-19 in 2022. 

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Link to video review and notes: https://bit.ly/top-cause-of-death-2022


References:


Ahmad, F. B., Cisewski, J. A. & Anderson, R. N. Provisional Mortality Data — United States, 2021. Morbidity Mortal Wkly Rep 71, 597–600 (2022).

Direct download: Top_Causes_of_Death_2022.mp3
Category:general -- posted at: 4:05pm PDT

Hormonal birth control is linked with altered mood states, including anxiety and depression as well as exaggerated responses to stress.  Sponsored Message:

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Time Stamps: 

00:00 Altered mood states are linked with hormonal birth control.

00:50 IUD’s, other than copper, contain progestins and some have estrogens.

02:00 Elevated depression and stress scores, elevated CRP, and plasma cortisol, are found from hormonal birth control.

04:00 Exaggerated basal neuroendocrine and inflammatory profiles are found with hormonal contraceptive users.

04:20 Hormone users had double the amount of cortisol compared to non-users.

04:40 Synthetic progestins and estrogens are not the same as biologically identical progesterone and estradiol.

07:20 Depression increases your risk from dying from all causes, particularly from cardiovascular disease.

07:45 Neurotransmitter GABA is sensitive to changes in progesterone.

10:50 Neuroactive steroid hormones and the HPAG axis are altered with synthetic hormonal contraceptives.

13:10 History of psychiatric illness increases likelihood of poor mental health while using hormonal contraception.

14:30 Explore birth control alternatives.

 


Studies Mentioned:

 


1.Skovlund, C. W., Mørch, L. S., Kessing, L. V. & Lidegaard, Ø. Association of Hormonal Contraception With Depression. Jama Psychiat73, 1154 (2016).

 


2.Lewis, C. A. et al. Effects of Hormonal Contraceptives on Mood: A Focus on Emotion Recognition and Reactivity, Reward Processing, and Stress Response. Curr Psychiat Rep 21, 115 (2019).

 


3.Elsayed, M. et al. The potential association between psychiatric symptoms and the use of levonorgestrel intrauterine devices (LNG-IUDs): A systematic review. World J Biological Psychiatry 1–19 (2022) doi:10.1080/15622975.2022.2145354.

 


4.Raeder, F. et al. Do oral contraceptives modulate the effects of stress induction on one-session exposure efficacy and generalization in women? Psychopharmacology 240, 1075–1089 (2023).

 


5.Lacasse, J. M., Ismail, N. & Tronson, N. C. Editorial overview: Hormonal contraceptives and the brain: A call for translational research. Front Neuroendocrin 69, 101063 (2023).

 


6.Martell, S., Marini, C., Kondas, C. A. & Deutch, A. B. Psychological side effects of hormonal contraception: a disconnect between patients and providers. Contracept Reproductive Medicine 8, 9 (2023).

 


7.Zettermark, S. et al. Population heterogeneity in associations between hormonal contraception and antidepressant use in Sweden: a prospective cohort study applying intersectional multilevel analysis of individual heterogeneity and discriminatory accuracy (MAIHDA). Bmj Open 11, e049553 (2021).


Dr. Staci Whitman, DDS discusses the importance of nose breathing, harms linked with fluoride in water and ways to support airway health for your whole body.

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Connect with Dr. Staci: https://doctorstaci.com/

Detailed Show Notes: https://bit.ly/3LvGoBW

Time Stamps:

0:00 Intro
3:48 Up to 90% of children have some dysregulated breathing. 
5:45 We aren’t chewing enough. 
6:40 Breastfeeding creates optimal craniofacial respiratory development. How your face and jaw grow effects how you breathe. 
7:40 Our jaws are shrinking.
8:00 Not getting deep Stage 3 sleep 
8:25 If your child is showing behavioral issues, have an airway and sleep screening done. 
11:00 Your tongue position 
12:05 Orthodontics can start at age 2 or 3 to change growth patterns.
16:04 Chronic mouth breathing in adults has far reaching impacts. 
17:44 Any amount of snoring is abnormal. 
19:50 Use a sleep tracker.
20:30 Observe your child sleeping.
22:15 You can see sleep deprivation in children’s faces. 
23:50 Fluoride is a neurotoxin.  
28:13 Hydroxyapatite is effective for re-mineralizing your teeth. 
30:45 Cavities are a bacterial infection. 
39:00 Your oral microbiome feeds your gut microbiome. 
41:30 Mouth is a gateway into your body. 
42:25 Oral health impacts: Alzheimer’s, erectile dysfunction, fertility in both men and women.  
47:35 There are oral microbiome tests.
48:40 Ozone helps with periodontal disease, gum disease, and cavities. 
51:52 A baking soda rinse will neutralize acids and can help with candida. 
55:00 Children whose mothers were vegetarian or vegan while pregnant will likely have under-mineralized enamel and deficiencies.  
58:10 Tongue scraping 
59:05 Floss. 
59:25 Leaky gums 
01:04:27 Bentonite clay benefits remineralization and your microbiome. 
01:09:10 Start flossing kid’s teeth at about 2 or 2 ½.

Direct download: Dr._Staci_Whitman_DDS.mp3
Category:general -- posted at: 4:47pm PDT

Dr. Geoff Lecovin shares strategies to improve mental and emotional health with breathing techniques and psychedelics.

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Time Stamps
 

05:00 Micro dose of psilocybin is a sub intoxicating dose. Under 500 mg is considered a micro dose. Over 2 grams is a psychedelic experience.

10:00 Holotropic breathwork can lead to an altered state with no entheogens. It can make changes in your brain, upregulating anandamide, dopamine, oxytocin, serotonin, and endorphins.

11:30 Sativa effects the mind and can make you anxious. Indica effects the body in a way that is called the Couch Slouch. They can be combined to bring about the benefits of both.

14:00 Your pH is changed with the blow off of carbon dioxide with breathwork

16:00 Mouth breathing during breathwork brings a more emotional and sympathetic response in continuous breathwork. Nasal breathing increases nitric oxide and prepares the breath for your lungs.

16:50 There are two types of breath holds: one on inspiration and one on expiration. Expiration breath holds bring short term hypoxia, which stimulates healthy chemicals and neurotransmitters. On the inspiration hold, is for connecting with spiritual collective.

20:00 With breathwork you are in a higher suggestible state and more connected state.

21:30 Contraindications for breathwork can be heart problems, uncontrolled high blood pressure, or schizophrenia.

25:52 Breathwork can positively impact HIIT, repair and increases in red blood cells and stem cells. It is anti-inflammatory and anti-ageing.

27:00 Mindset changes your physiology.

27:50 Entheogens are substances that when ingested bring about a non-ordinary state.

29:00 A “threshold dose” of psilocybin is 3 ½ grams.

34:40 During his psychedelic journeys Dr. Lecovin feels gets messages for people.

35:30 The mystical experience of the journey is what helps with the healing.

40:35 Psychedelics do not stimulate the reward centers in your brain, so they are not addictive.

47:15 You don’t lose control when you are experiencing a psychedelic journey. You will come back.

50:30 People who recreationally use mushrooms have significantly lower feelings of anxiety or depression.

53:55 Psychedelics bring neuroplasticity. You feel better the next day.

 

Direct download: Breathwork_and_Psychedelics_for_Better_Mental_Health.mp3
Category:general -- posted at: 3:05pm PDT

Evidence suggests diets rich in omega-6 seed oils increase LDL susceptibility to oxidation, which is known to initiate the process of atherosclerosis leading to heart disease.

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Link to research and show notes: https://bit.ly/3UDU8gW

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Time Stamps: 


0:00 Intro 
1:00 Industrial seed oils make your LDL more prone to oxidation.
2:00 Omega 6 linoleic acid is from vegetable oil. 
3:20 The half life of linoleic acid in fat tissue is about 2 ½ years.
5:30 There is a link between consuming omega 6 vegetable oils and heart disease.
6:30 Linoleic acid is in higher concentrations in people with coronary artery disease.
6:45 LDL must be oxidized for the development of atherosclerosis.
8:25 Oxidation of LDL is initiated by the oxidation of linoleic acid contained within the LDL particles.
9:25 Oxidized LDL is toxic to endothelial cells of your cardiovascular system and more.
10:20 A diet higher in oleic acid, decrease LDL susceptibility to oxidation.
11:00 Oxidized LDL creates secondary product that that causes damage within the vessels.
11:08 When saturated fat plus trans fat is replaced with omega 6 vegetable oils, there is an increase in all cause mortality and cardiovascular mortality.
13:05 Exposure of the endothelium to linoleic acid is an initial step in the creation of atherosclerosis.
13:30 Consuming more linoleic acid increases the amount of linoleic acid within the aortic plaques.

Direct download: Omega-6_Seed_Oils_Top_Reasons_to_Avoid_Especially_if_Youre_Low-Carb.mp3
Category:general -- posted at: 10:00am PDT

Emerging data suggests using is ApoB as well as the ApoB/ ApoA1 ratio more accurately assess cardiometabolic disease risk than standard LDL-cholesterol testing. 


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


0:00 Intro
0:03 Standard LDL cholesterol measurements are estimates.
0:15 Every atherogenic lipoprotein has one ApoB100.
1:10 ApoB is causally related to atherosclerosis.
2:08 Optimal ApoB is under 60. 
4:05 LDL measurements do not correlate to risk.
6:40 Biomarkers of oxidative stress are linked with risk of atherosclerosis.
7:30 Focus on ApoB levels and the ratio or ApoB to apoA1.
8:50 Many people who die of heart disease have low or normal LDL cholesterol.
10:15 Look for biomarker patterns.  
11:30 Atherogenic cholesterol is made by your liver.
12:43 Prevent oxidation and do not ingest oxidated seed oils.
15:30 Triglycerides skew LDL measures.

Direct download: LDL-C_VS_ApoB.mp3
Category:general -- posted at: 1:58pm PDT

A recently published study finds Berberine might help reverse might atherosclerotic plaque in humans. 


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Link to studies and Images: https://bit.ly/3mbdcGs


Time Stamps: 

0:00 Intro
0:05 Berberine has been used in medicine for 3,000 years.
0:23 Berberine treats atherosclerosis.
0:52 Berberine has been shown to regress plaque by 3.8% over 16 weeks.
1:14 Berberine has been used to treat bacterial-caused diarrhea.
1:34 It is a safe and effective treatment for hyperlipidemia treatment and type 2 diabetes.
2:14 Study dose 500 mg 2 times per day.
3:34 A reduction in TMAO was shown in a mouse study.
5:24 Berberine acts on intestinal bacteria.
7:04 Berberine may upregulate LDL receptors on the liver.

Direct download: berberine_can_decrease_arterial_plaque__.mp3
Category:general -- posted at: 2:42pm PDT

Alan Green, MD has been using low-dose rapamycin in his clinical practice for years. We discuss the many potential health benefits and ways this compound can be used as a tool to support healthspan and prevent age-associated diseases. 

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Show Notes: 


05:05 Rapamycin stops this deterioration and the development of dementia.
09:47 Pharmaceuticals do not treat end-stage disease. 
11:15 Rapamycin is anti-mTOR. mTOR is involved in all age-related diseases. 
19:35 Evolution’s way to promote new gene variations is to eliminate those with old variations with a short lifespan.
24:40 Ageing is a programed genetic timebomb.
30:50 Slowing mTOR with rapamycin slows ageing.
37:40 Transplant patients do not get the age/health benefits because the dosing of rapamycin is too high. 
40:18 Once a week dosing gives a high level at the beginning of the week to knock out mTOR1 and it was low enough at the end of the week to not interfere with mTOR2. 
41:15 Reducing mTOR1 reduces the activity of the innate immune system. 
42:45 Decreasing the innate immune system is good for stopping chronic inflammation and age-related diseases. 
48:30 A typical dose is 6 mg. It is less for a smaller healthy person. 
50:17 Rapamycin is good for sports performance because it is good for cardiac performance.
54:10 Rapamycin helps maintain strength and quality of muscles.   
55:30 Bodybuilders do not benefit from rapamycin. 

 

Direct download: Alan_Green_MD.mp3
Category:general -- posted at: 10:46am PDT

Low muscle mass is higher than expected in people recently diagnosed with cancer and cardiovascular disease. Resistance exercise and nutrition may help prevent these chronic diseases.


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References:
 

Morlino, D. et al. Prevalence of Sarcopenia in Women with Breast Cancer. Nutrients 14, 1839 (2022).


Jeznach-Steinhagen, A. et al. Higher Muscle Mass and Higher Serum Prealbumin Levels Are Associated with Better Survival in Hemodialysis Patients during a Five-Year Observation Period. Nutrients 15, 1237 (2023).
 

Key Takeaways:

00:36 Muscle enhances survivability from chronic disease.

01:10 There was a significant survival benefit from higher quantities of muscle. In chronic kidney disease.

02:00 Resistance training enhances longevity and prevents a variety of disease states.

02:10 Independent of fat mass, survival was higher in those with higher muscle mass.

02:45 Lower muscle mass reflected a worse survival rate in dialysis patients.

03:30 A sudden drop in albumin is an ominous marker, indicating lower survival rates.

07:20 Sarcopenia is found in 14% of breast cancer patients and 1 in 3 had pre-sarcopenia.

08:30 People with low muscle mass have a higher toxicity associated with chemotherapy drugs and have worse outcomes.

10:02 We need to prioritize protein, sleep, recovery, and intense physical activity that involves resistance training.

10:50 Loss of lean mass better predicts a cardiovascular event compared to fat gain.

Direct download: Muscle_Mass_Lowers_Risk_of_Death.mp3
Category:general -- posted at: 4:03pm PDT

Dr. Alexis Cowan shares tips about how to improve your gut health and thus metabolic health on a low-carb diet. 

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Link to Full Video Interview: https://youtu.be/2d__LLb6iwg

Connect with Alexis: https://www.instagram.com/dralexisjazmyn/?hl=en

Show Notes: 

01:50 Your body maintains flux through all metabolic pathways for rapid adaption should the fuel source change. 
06:54 Glycerol contributes to glucose production in your liver when you are keto.
07:20 Your neurotransmitters are either made from amino acids or they are amino acids.  
09:55 Glutamate can be directly made into GABA. 
11:20 Serotonin levels do not correlate with depression.
14:25 Some SSRI’s directly modulate the microbiome. 
15:40 Groups of microbes within the gut make lipid amides that interact with peripheral nerves to stimulate the release of dopamine in the area of the brain the encourages movement. 
18:45 Human milk oligosaccharides are a potent food source of bifidobacterium. 
21:25 Your colon is supposed to be low oxygen. 
30:30 During exercise, changes in blood flow can promote the growth of bacteria.
33:12 Regular exercise shifts your immune response to be more anti-inflammatory.
34:45 Carnivore diet, done short term, is beneficial. 
39:01 A high fermented food diet is more effective than a high fiber diet. 
43:00 Independent scientists in independent labs require crowd or private funding.
46:20 The biggest cause of cavities is dry mouth. 
48:30 Using antiseptic mouthwash, can acutely influence exercise performance. 
50:00 Ground meat protein is more bioavailable than eating a whole cut of meat. 
50:30 There is a connection between antiseptic mouthwash and erectile dysfunction. 

 


Deaths in children have increased 20% as a result of lockdowns and so called safety measures 'to flatten the curve.


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References:

Woolf SH, Wolf ER, Rivara FP. The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents. JAMA. Published online March 13, 2023. doi:10.1001/jama.2023.3517

Time Stamps:

00:21 There has been a dramatic increase in the death rate of children and adolescents.

01:45 COVID had little to do with the surge in death rates.

02:30 An increase of nearly 20% in all-cause mortality for children ages 1 to 19 years old between has taken place between 2019 and 2022.

03:30 All cause mortality for children 9 and under increased in 2021 by 8.4%.

04:10 Significantly more children died from suicide, homicide, overdoses, and injuries, than died from COVID.

06:45 Injury mortality for ages 10 to 19 rose 22.6% between 2019 and 2020.

06:55 Homicides for ages 10 to 19 rose 39.1% and drug overdose deaths increased by 113.5%.

07:45 Transportation-related deaths increased by 15.6%.

Direct download: Deaths_Up_20_in_Children.mp3
Category:general -- posted at: 3:51pm PDT

A new study found daily intermittent fasting for ~ 17-19 hours was sufficient to enhance fat loss, metabolic health and bio-markers linked longevity as well as cancer prevention. 

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Time Stamps:
 

00:00 Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.

02:10 Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.

03:00 P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.

06:05 Autophagy has tissue-specific benefits, especially in the liver and brain.

07:35 Regular exercisers have a great increase in fasted-associated autophagy initiation proteins.

08:35 Long duration fasts can catabolize lean mass, possibly increasing risk for cardiovascular disease.

Direct download: Fasting_Length_for_Autophagy.mp3
Category:general -- posted at: 5:42pm PDT

After years of demonizing dietary cholesterol, the consensus in the medical community is finally shifting: cholesterol-rich foods have a minimal impact on serum LDL or total cholesterol.

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

0:00 Intro
1:10 Insulin regulates the enzyme that synthesizes endogenous cholesterol. 
1:50 Dietary cholesterol does not have a significant impact on serum cholesterol. 
2:45 Carbohydrates increase LDL and total cholesterol and insulin.
3:30 Cholesterol has powerful benefits. 
5:00 Low cholesterol diets can increase endogenous production of cholesterol and the expression of LDL receptors. 
5:40 High cholesterol diet expresses fewer LDL receptors. 
8:00 Eggs and meat consumption has a minimal impact on serum cholesterol. 
8:53 Increased LDL cholesterol may be from of increased fat metabolism.
10:30 Type 2 diabetes and insulin resistance modifies LDL particles to be smaller and denser and more likely to become atherogenic. 
13:50 Diabetes can be a side effect of Statin drugs.
14:20 Cholesterol is used to make bile.
16:20 A diet rich in seed oils may foster the modification of LDL cholesterol that can make the atherogenic.
17:45 LDL cholesterol has antiviral properties.
19:30 Insulin resistance and physical inactivity increase triglyceride production, leading to the formation of fats in the liver and elevated triglycerides and elevated vLDL cholesterol.

Direct download: Where_does_Cholesterol_come_from.mp3
Category:general -- posted at: 12:50pm PDT

Let's discuss how how different macronutrients and blood sugar issues can regulate aging and the induction of cellular senescence. We also discuss how various dietary interventions can achieve prevention of disease and extension of lifespan by modulating senescence.


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Show Notes:

00:25 Cellular senescence accelerates biologic ageing.

02:00 Senescent cells are enlarged, have dysfunctional mitochondria, and release pro-inflammatory signaling molecules.

02:30 Senescence manifests as wrinkles, memory loss, muscle loss, gray hair, fatty liver, excessive visceral adipose tissue.

03:45 Senescence occurs in response to stressors or developmental signals and behave similar to cancer cells.

05:45 Dysfunctional mitochondria influences glycolysis in cells.

06:15 Give your cells less fuel, glucose, for the proliferation of inflammation.

07:45 Hyperglycemia decreases nitric oxide, which helps prevent cellular senescence.

08:00 Sirtuins can inhibit the formation of senescent cells.

08:55  Berberine, Metformin, and low dose rapamycin, have been used to mitigate hyperglycemia.

10:30 Hyperglycemia also impacts your cardiovascular system and endothelial cells.

12:00 Fat cells can become senescent.

13:00 Ketones (BHB) can help inhibit cellular senescence.

13:25 Optimized omega 3 to omega 6 ratio can help.

14:00 Exercise counters age-related accumulation of senescent cells.

14:40 Senescence within your immune cells is linked with cancer and poor response to infection.

Direct download: Blood_sugar_and_senescense.mp3
Category:general -- posted at: 4:43pm PDT

Several new studies find NAC and Glycine combinations can support biologic aging and more. Let's dive into these details.


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Episode Time Stamps


00:00 Glutathione is one of your body’s most important antioxidant and detox molecules.

00:30 Supplement with raw materials, instead of directly supplementing with glutathione.

01:00 N-acetylcysteine and glycine are rate limiting amino acids in glutathione production.

01:00 Glutathione is comprised of glutamine, cystine, and glycine.

02:40 Glycine-NAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, ageing hallmarks, metabolic defects, muscle strength, cognitive decline and body composition.

05:20 Taking direct antioxidants has conflicting evidence.

07:30 GGT liver enzyme is a marker of glutathione turnover.

11:00 Take antioxidant supplements in the evening.

Direct download: NAC_Glycine.mp3
Category:general -- posted at: 4:40pm PDT

According to the media, erythritol purportedly causes heart attacks. In actuality, metabolically unhealthy people convert glucose to erythritol. Here's the details about high blood levels of erythritol and heart disease. 

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Link to Studies Mentioned: https://bit.ly/Erythritol-study-breakdown

Direct download: erythritol_and_heart_disease.mp3
Category:general -- posted at: 4:29pm PDT

Courtney Swan, MS shares tips to create a toxin-free home that supports hormonal health and more. 

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Show Notes

0:00 Intro
4:30 Forever chemicals wreak havoc on your endocrine system. 
6:28 Products applied directly to your skin go into your bloodstream. 
6:35 The fact that something is on the shelf at the store does not mean that it is safe. 
7:40 Women are exposed to 160 different chemicals daily.
8:40 Obesogens are chemicals stored in your fat which disrupt your hormones that directly impact your metabolism. 
9:40 Courtney likes clean cosmetic brands: ILIA, Kosas, Tower 28, and RMS. 
15:00 Many food additives we use are banned in other countries. 
18:00 BPA chemicals found in plastic cause your body to make more estrogen in both males and females. 
19:35 Food and beverage packaging often has a plastic lining that, when exposed to heat, causes them to leach into your food. 
24:40 Avoid seed oils. 
25:20 Agave and high fructose corn syrup are higher in fructose than glucose. 
30:40 Fragrances disrupt your endocrine system, raising our estrogen levels.
32:00 Branch Basics is a safe and effective cleaning product. 
36:10 Parabens, a preservative in cosmetics, are linked to breast cancer and others. 
36:50 Women are exposed to BPAs in sports bras and fitness gear. 
38:30 We need our good bacteria.
39:10 Conventional tampons are a mix of microplastics and microfibers. 
41:30 Hormonal birth control shuts down ovulation and deters women from choosing healthy partners.  
43:00 Natural Cycles is an FDA cleared ap for birth control. It is about 98% effective.
46:30 Hormonal birth control affects your brain chemistry. 
49:40 Charcoal is a great detox agent. Sweat every day. 
51:15 Support your liver for effective detoxification. 
53:15 Alcohol is a toxin. 

 

Direct download: Courtney_Swan.mp3
Category:general -- posted at: 3:10pm PDT

Let's discuss more about cancer, sugar and The Warburg effect. 

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Show Notes: 

0:00 Intro
0:05 Breast, lung, colon, and brain cancer have been linked with deranged cellular metabolism. 
0:27 Cancer is the second leading cause of mortality in the US. 
1:00 Normal cells aerobically breakdown carbohydrates and fats to create ATP.
1:50 Cancer cells, in the presence of oxygen, ferment glucose to make pyruvate and lactate. 
3:10 Mitochondria regulate preprogrammed cell death. 
5:10 Dysregulated glucose metabolism fosters a tumor microenvironment that favors expansive growth. 
5:35 PET scan is diagnostic imaging tool which uses a radioisotope glucose, fluorodeoxyglucose, that helps to diagnose cancer.
7:00 Metformin, which decreases glucose, is being used in cancer treatment and therapeutics.
9:10 Tumors require a chronic overexpression of lactate. Exercise is a transient acute increase in lactate.
10:04 Lactate can cause a cascade of events which helps the tumor grow more blood vessels.
11:25 By circumventing mitochondria for energy, it’s ability to induce apoptosis is inhibited.
13:00 Your microenvironment can foster or inhibit the growth of a tumor.
14:45 Cold immersion is a mitochondrial therapy. 
15:40 There is an association with a lower risk for breast cancer, total cancers and colorectal cancers for people who follow dietary prevention guidelines.

Direct download: Warburg_Effect.mp3
Category:general -- posted at: 8:33am PDT

A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age. 

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Direct download: Muscle_Loss_Worse_than_Fat_Gain_.mp3
Category:general -- posted at: 6:00pm PDT

A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age. 

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Direct download: Muscle_Loss_Worse_than_Fat_Gain_.mp3
Category:general -- posted at: 6:00pm PDT

We can prevent 500 million new cases of major chronic diseases in the next 8 years by incentivizing exercise and physical activity.


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Video and Images: https://highintensityhealth.com/ignoring-exercise-will-claim-500m-lives-in-the-next-8-years-study-finds/

Link to study: https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(22)00464-8/fulltext

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Direct download: Lancet_500_million_lives_exercise.mp3
Category:general -- posted at: 4:47pm PDT

A new analysis finds the death rate (IFR) is 0.03% which is much, much lower than media and experts claimed. 

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Links to NEW Stanford Study: https://www.sciencedirect.com/science/article/pii/S001393512201982X

Direct download: Updated_IFR.mp3
Category:general -- posted at: 4:58pm PDT

A damning new investigation finds the Academy of Nutrition and Dietetics takes money from, and invests in, food companies that make processed-food products that are harmful to your health, documents show.


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Show Notes:

00:00 86% of authors or co-authors have financial ties to pharmaceutical companies when drug trials are reported.

01:31 About 30% of the revenue of the Academy of Nutrition and Dietetics, which certifies over 100,000 dietitians, comes from major big food and pharmaceutical companies.

03:10 The FDA, CDC, and NIH receive industry funding and hire from the industry they regulate.

04:00 About 67% of calories consumed by children are processed foods.

05:10 Adults eat 57% of calories from processed foods.

05:30 The association that makes dietary guidelines has stock in food companies and creates favorable research.

07:35 About 86% of scientific studies have authors or scientists who are direct employees of pharmaceutical companies on the paper.

09:00 The average Medicare eligible person is on at least 5 pharmaceutical medications.

09:40 Pharma donated an average of 6 to 7 million dollars to congressional campaigns.

10:30 Major networks received a total of 1 billion dollars from government to promote the vaccine.

11:00 We need more transparency.  

Direct download: Curruption_in_ADA.mp3
Category:general -- posted at: 4:29pm PDT

Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science.

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Key Takeaways:


0:00 Intro
2:20 Dietary protein and muscle are critical factors in longevity and ageing.
2:55 mTOR’s purpose is growth promotion, not growth initiation.
5:15 Your ability to survive cancer is directly related to muscle.
10:50 Higher IGF-1 is linked with lower all-cause mortality.
14:15 RDA protein recommendation has not changed in 30 years.
15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily.
16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist.
18:10 You should not be doing fasting or protein restriction when you are in your 60s.
20:05 We have no consistent way to look at skeletal muscle.
22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine.
22:30 Improvements in lean body mass do not necessarily correlate to improved or performance.
24:25 Mass of skeletal muscle does not indicate the quality of the tissue.
26:25 Adiposity is a symptom of impaired muscle.
27:55 Skeletal muscle accounts for 40% of your body.
28:40 Skeletal muscle insulin resistance can begin decades before symptoms.
30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle.
31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL.
32:35 Muscle is an endocrine system.
36:45Muscle mass is more important in fracture risk than bone quality.
38:15 Loss of muscle is linked with accelerated degradation of bone.
40:25 Bloodwork should include heart and arteries.
43:45 There is benefit to cardio.
45:45 You need to lift weights.
48:30 Women build muscle mass at half the rate of men.
52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A.
54:30 Vegans should take branch chain amino acids.
57:25 Your first meal of the day should contain between 30 to 50 grams of protein.
58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams.
01:00:25 We cannot eat our way out of climate change.
01:06:50 As children grow, a critical natural strength develops.

Direct download: Protein_for_Muscle_Gain_Fat_Loss__Longevity_Dr._Gabrielle_Lyon.mp3
Category:general -- posted at: 5:16pm PDT

Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know.

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Research Mentioned:

Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021).

Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018).

Show Notes:


0:20 Semiglutide is a GLP-1 agonist.

00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon.

01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones.

02:00 There was a 14% loss of body weight in study participants.

02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer.

04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions.

05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity.

07:10 Exercise increases the release of gastrointestinal incretin hormones.

07:25 Berberine increases gut hormones and changes your microbiome.

07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut.

08:10 Bifidobacterium can lead to a healthier GI incretin response.

09:00 GABA and L-glycine.

09:45 Protein and fat.

10:30 Polyphenols

 

 

Direct download: Semiglutide.mp3
Category:general -- posted at: 3:26pm PDT

Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance.

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Connect with Louisa: https://www.neuroathletics.com.au

Show Notes:


03:10 Louisa was elite triathlete when she realized the impact the brain had on all aspects of performance. She and her fellow athletes were not taught about sleep or nutrition.

04:20 The nervous system must be optimized to optimize performance throughout the body and as a person.

05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains.

06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains.

06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases.

07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash.

08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep.

09:30 REM sleep is where memory consolidation and learning take place.

10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night.

10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light.

12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep.

15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages.

16:15 You are preparing for sleep the minute you wake up. Consistency is key.

17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking.

18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature.

10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control.

21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise.

21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG.

25:50 Mild cognitive impairment is a predementia state.

27:30 You should be working on your brain. It is the control center of your entire body.

27:50 You can stave off predementia states and the slowing of cognition through exercise.

29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease.

30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain.

33:40 Ingesting exogenous ketones can help prevent trauma from happening to the brain.

36:00 EPA/DHA are anti-inflammatory. If you have a high omega 3 index of 8% or more, you can increase your life expectancy by 5 years.

37:10 A risk factor for all-cause mortality is a low omega 3 index.

37:40 Quality supplements reduce risk of oxidation and toxicity. EPA/DHA feeds your brain what it is made of. It is made of water and fat. A high omega 3 index helps with cell membrane fluidity.

39:25 A standard omega 3 blood panel does not test the red blood cell. Red blood cell cycle lasts about 120 days. You need to ingest EPA/DHA daily for cardiac, brain and overall health.

41:20 Farm raised seafood does not contain the same amount of nutrients.

41:30 Omega 3 is made of EPA, DHA and ALA. ALA is the plant form found in flax and chia seeds. To get the recommended dose of omega 3 through ALA is a lot of food. ALA gets converted into DHA.

42:20 Your eyes are the only neurologic tissue outside your brain. Vision changes may be a way to indirectly assess brain health.

45:05 Most 2019 deaths were attributable to heart disease and brain diseases.

45:40 A healthy performing brain can make sound decisions, be rational and practice impulse control.

47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. You need brain energy. Stress and an inflamed brain disrupts pathways in the brain.

48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation.

49:50 When we exercise there is a release of myokines, muscle-based proteins (peptide hormones). They act on different organs in positive ways. They are water soluble, and some can pass the blood-brain barrier. Binding receptors to myokines are on heart muscle, spleen, liver and more. Once bound, they create a chemical reaction.

51:10 Interleukin 6 myokine, is secreted with the contraction of a muscle. It is pro-inflammatory cytokine… unless it is released from a muscle – where it is released as anti-inflammatory. It affects immunity and different areas of the brain.

52:00 Irisin myokine is a messenger molecule. It crosses the blood-brain barrier to the prefrontal cortex, where it affects cognition, and hippocampus, where it induces BDNF, that induces neurogenesis.

53:56 When you learn something and immediately exercise, you can have greater capacity to remember. If you sleep for 20 minutes after learning something, you will embed everything you learned.

54:30 Irisin release is increased 1 hour after exercise.

54:50 Workouts of 70 to 80% of you one rep max for a robust release of irisin. More of a release is given during resistance training, than aerobic. The more resistance, the more the release.

58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release.

58:50 50 million people worldwide are affected by Alzheimer’s disease. That rate is set to triple by 2050.

59:30 EPA/DHA can clear accumulated proteins in your brain.

00:01:00 Demyelinating diseases, MS, are becoming more prevalent. Chronic stress and chronic cortisol may be the cause.

 


A new study found cardio primes leg your muscles, enhancing the benefits of resistance training.

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Link to Research, Video, Images and More: https://bit.ly/3W7S7IU

Key Time Stamps:


0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle

0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it

1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training

2:47 Most import quote to hear from the study

3:30 How to conceptualize pairing cardio with resistance training during your workout sessions

Direct download: Cardio_Doesnt_Interfere_with_Leg_Muscle_Growth_It_Enhances_It_.mp3
Category:general -- posted at: 12:38pm PDT

The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.


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

Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.

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Link to research: https://bit.ly/creatine-for-health

Time Stamps:

00:00 Creatine is a conditionally essential nutrient for children and adults of all ages.
00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein.
00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP.
01:10 Creatine is utilized for explosive intense exercise.
01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health.
02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation.
03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring.
03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65.
05:20 Exercising muscle improves creatine uptake by about 20%.
06:35 Insulin is involved in creatine uptake.
07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues.
08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.

Direct download: Creatine_Essential_for_Health_Not_Just_for_Muscle_and_Bodybuilding.mp3
Category:general -- posted at: 10:35am PDT

Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise.

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Episode Time Stamps

01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

 


A previous natural infection was associated with lower incidence of COVID-19 infection, regardless of the variant, than mRNA primary-series vaccination.

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Direct download: Natural_Immunity_VS_mRNA_Jab.mp3
Category:general -- posted at: 6:34pm PDT

Consuming high amounts of ultraprocessed foods was associated with a 28% faster rate of cognitive decline and a 25% faster rate of executive function decline over the eight year study period.

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Direct download: Cognitive_Decline.mp3
Category:general -- posted at: 12:40pm PDT

After nearly three years of promoting masks, hand sanitizer and social distancing one of the world's top medical journals, Nature, suggests we continue more of the same while ignoring the real reason people are susceptible to infectious disease: poor nutrition and lifestyle choices.


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Studies Mentioned:

There’s no room for COVID complacency in 2023: https://www.nature.com/articles/d41586-022-04476-9

Msemburi, W. et al. The WHO estimates of excess mortality associated with the COVID-19 pandemic. Nature 1–8 (2022) doi:10.1038/s41586-022-05522-2.

Murdock, D. J. et al. The prevalence of low muscle mass associated with obesity in the USA. Skelet Muscle 12, 26 (2022).

Direct download: three_years_to_flatten..mp3
Category:general -- posted at: 9:07am PDT

Max Lugavere is a best-selling author of books to help you maintain and preserve cognitive decline.

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Episode Time Stamps

0:00 Intro
2:25 We believed that amyloid beta was the cause of Alzheimer’s and dementia.
9:10 Drugs can reduce amyloid, but do not improve cognitive function.
14:30 Exercise is close to being a magic bullet for prevention of Alzheimer’s.
15:30 Resistance training is the most effective form of exercise to slow cognitive decline.
22:50 IGF-1 is important for neuroplasticity.
28:05 Milk fat globulin membrane has a beneficial effect on cognitive function in children.
30:53 The presence of amyloid is a protective response to the brain’s immune system.
21:40 Chronic hyperglycemia is associated with an impaired ability for glucose to enter the brain.
34:40 Inflammation exacerbates cognitive issues.
35:40 Loss of sense of smell is one of the first indicators for cognitive dysfunction.
38:20 Constipation is an early pre-clinical sign of impending Parkinson’s disease.
39:10 Eyes are the only neurologic tissue that exists outside the brain.
40:15 Hearing loss is significant risk factor for developing dementia.
43:20 Insulin resistance: 80% of patients with Alzheimer’s are insulin resistant.
46:10 With every food, a risk benefit analysis should be performed.
47:50 Fiber and caffeine can help you be a better cholesterol recycler.
55:35 Vegan diets starve your brain of valuable nutrients.
56:55 Red meat provides a great number of nutrients that are important for brain health.
01:03:40 Valuable blood makers: Fasting triglycerides, fasting blood sugar, fasting insulin, homocysteine, high sensitivity CRP, and omega 3 index.
01:05:40 You have modifiable dementia risk factors.

Direct download: Max_Lugavere_Brain_Health.mp3
Category:general -- posted at: 6:41am PDT

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A new paper finds COVID and associated comorbidities have very similar origins. Any long-term strategy for addressing either COVID or associated comorbidities must involve modifying lifestyle.

Link to study and show notes: STUDY: https://bit.ly/3BDtBYJ

Direct download: Wrong_Side_of_History.mp3
Category:general -- posted at: 1:19pm PDT

New research finds hormonal birth control changes social and emotional behaviors as well as sexual function in women.

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

In today's show we discuss more about:

-How estradiol and progestins in the pill lower testosterone and raise sex hormone-binding globulin (SHBG)

-How the pill can alter mate/partner preferences

-Cardiovascular and immune-related effects of the pill

-Tips for getting off hormonal birth control

Direct download: Birth_Control_problems_mixdown_1.mp3
Category:general -- posted at: 3:30am PDT

Research suggests influenza is now more virulent and may even be overtaking SARS-COV-2

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YouTube Video: https://youtu.be/GDBR3NNApcE

Direct download: Viral_Interference_7_1.mp3
Category:general -- posted at: 10:44am PDT

DHEA is an adrenal hormone that starts to decline in your 20s; it's linked with a host of health benefits.

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Link to research: https://bit.ly/DHEA-research

Link to the Video: https://youtu.be/I1_xUkJ2_xs

Here's the two live events we have scheduled for the end of 2022:

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

 

Direct download: DHEA_Deep_Dive.mp3
Category:general -- posted at: 5:03pm PDT

We discuss health problems with enhancing your physique with HGH, peptides, SARMs and anabolics.

Save on Hormone support* options from MYOXCIENCE Nutrition https://myoxcience.com/collections/adrenal-thyroid-support
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Here's the two events we have scheduled for the end of 2022:

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

Direct download: Liver_King_and_Integrity_.mp3
Category:general -- posted at: 3:04pm PDT

Regular exercise improves sleep by bolstering circadian rhythms within muscle, study finds.

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RSVP for these new LIVE EVENTS!

Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287

Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157

Direct download: Using_Exercise_to_Fix_Sleep_Issues_.mp3
Category:general -- posted at: 6:16pm PDT

Joshua Kreifels, MS, RD, CISSN, shares strategies to lose fat and keep it off with whole foods and resistance training.

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Time Stamps:

02:05 Most people sub 10% body fat may look healthy, but they are miserable in terms of energy levels, sleep, mental clarity.

03:15 You can get just as lean with a flexible approach to dieting.

07:10 SARMs (Selective Androgen Receptor Modulators) are relatively new with no long-term studies. Even a short round of them can rapidly cause alterations in blood biomarkers showing a thickening of the blood.

08:40 Supplemental testosterone is not just about libido and muscle mass. Energy, vitality, retaining of muscle mass, mental clarity and drive require testosterone.

08:50 Josh’s client hormone testing utilizes both DUTCH and serum testing, with organic acids testing for metabolites. Hormones change from day to day and throughout the day.

10:10 Josh had a disordered eating pattern from bodybuilding. He has a passion now for helping people optimize their health and wellness. We are on the earth to thrive.

12:20 Gene expression is influenced by your lifestyle, your diet, how you think, how you move, and how you manage stress and trauma. The gap between metabolic age and biological age is widening.

13:30 Diabetics on dialysis have compromised health and an addiction to sugar and unhealthy food. Sugar and unhealthy food direct correlation with how much you have to dialyze and your life expectancy.

14:00 Nutrition is the foundation for everything that we do. Nutrition plays a role in acute and chronic disease.

17:30 Sugar creates inflammation, damaging endothelial lining of the vessels. Your body cannot excrete large amounts of sugar. End stage kidney disease causes calcifications in the fingers as calcium and parathyroid hormone get out of balance.

20:20 You have the ability to change the trajectory of the next 40, 50 or 60 years of your life and generations to come by reducing unhealthy habits. Nutrition and metabolic health are an investment.

20:57 Creatine is a natural substance that we consume in meat. Supplements are a higher concentration. There is a difference between creatine and creatinine. Creatine helps you build strength and energy. Your brain needs creatine. Early supplements were high in dextrose. Creatine increases the water holding capacity of your muscles. Women do not store as much creatine as men. Josh recommends 5 grams per day for men and 3 grams per day for women.

27:10 Carnitine helps with fat transport, but supplemental carnitine is for top athletes, not the rest of us.

27:40 Women who increase protein intake often experience body composition improvements.

28:55 Caffeine can help with performance by increasing heartrate. Josh does not recommend thermogenics as pre-workout, especially for workouts later in the day. Having coffee later in the morning allows for sensitization of adenosine receptors. It is common for coffee to have mold.

34:00 Beta alanine helps increase performance and the intensity of training. Arginine increases blood flow.

37:35 Most new clients undereat. Josh starts increasing protein with new clients, usually a gram to a gram and a quarter per pound of lean or ideal bodyweight.

40:20 Reverse the suppression of your metabolic rate with reverse dieting: going through a deficit phase, then a rebuild phase that surpasses the original intake.

40:40 Carbs are just an energy source. Carbs before a workout can produce better performance.

46:20 Orthorexia, the obsession with being healthy, can be socially isolating. Josh follows an intuitive eating approach.

55:20 Chemicals are prevalent in our day to day lives. The root of SIBO or SIFO may start in the mouth with oral hygiene. You swallow between 500 and 700 times a day.

56:05 Detox is supporting your body’s detoxification organs. Remove endocrine disrupting chemicals. Help your body naturally detoxify chemicals. Use sauna and cold plunge.

56:55 Total toxic burden test measures heavy metals, mold toxins and environmental toxins in your body. Toxin exposure influences the energy balance equation by altering metabolic pathways. The accumulation of fat helps to dilute toxins. Excess fat becomes a place to store toxins.

Direct download: Joshua_Kreifels_MS_RD.mp3
Category:general -- posted at: 1:30am PDT

A new study finds that those who either skip breakfast or shift high calorie intake from morning to evening display increased hunger and lower energy expenditure.

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Time Stamps:


01:00 The study looked at how the timing of the bulk of calories consumption affected body composition changes/weight loss, appetite, satiety, blood sugar regulation and energy expenditure.

01:40 Participants who ate the majority of their energy in the morning, had a greater thermic effect of food compared to those who ate their majority at the evening meal.

03:10 Be consistent with your feeding schedule and personalize it to your preferences.

05:55 Food influences your peripheral circadian clock system, which may impact nutrient partitioning, fat loss, and overall metabolic health.

07:40 There was no statistical significance in metabolic markers between the group who had the bulk of their calories in the morning or evening.

08:00 There was greater satiety and appetite suppression in those who had the morning load.

09:45 The thermic effect of food was about 50 calories greater after the morning load vs the evening load.

Direct download: Meal_Timing_and_Fat_Loss.mp3
Category:general -- posted at: 10:32am PDT

New research shows testosterone levels have tanked 37% in men over the last 15 years, here's a few tips to increase your testosterone levels naturally.

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Links to video and show notes: https://bit.ly/3fYRgv7

Direct download: Epidemic_of_Low_T.mp3
Category:general -- posted at: 12:26pm PDT

Nicotine is a nootropic that can help with learning, memory, movement and even constipation. It’s important that we disentangle nicotine as a nootropic from the harmful effects of tobacco.

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Save 15% with code HIH

 

Direct download: Nictone_Podcast.mp3
Category:general -- posted at: 5:31pm PDT

A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more.

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Link to Video, Images and Studies: bit.ly/walking-prevents-disease

Direct download: 10K_steps_per_day.mp3
Category:general -- posted at: 4:26pm PDT

Researchers discover how three weekly HIIT exercise sessions accelerates the fat loss effect of daily fasting while also preventing muscle loss, compared to just fasting or exercise alone.


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Link to Video and Studies: https://bit.ly/3gZd6yy

Direct download: A_Good_Lesson_About_Why_Muscle__Exercise_Are_Key_to_Fat_Loss.mp3
Category:general -- posted at: 1:49pm PDT

Kristin Rowell, FNTP, JD shares mindset tips and why resistance training strategies to support metabolic health, fat loss and longevity at any age.

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Video Interview and resources: https://bit.ly/kristin-rowell

Episode Time Stamps:

02:30 Kristin was a successful attorney. When she began meditating, she began to nurture her soul, rather than her ego. She evolved out of the practice of law.

03:30 She fell and broke leg in 10 places, resulting in 20 pieces of metal being placed in her leg. Kristen was in great physical condition prior to the fall and questioned whether she had osteoporosis or a nutrient deficiency. Her healing journey from this injury brought her interest in nutrition.

05:23 An injury can be a gift, because it causes you to pause and dig deeper.

10:24 Meditation included guided interactive meditation, moving energy through her body, with a coach and using the Calm app on her phone.  You can blend modalities, like breathwork with meditation.

11:25 Chi breathing is 1 second in, 1 second out, 1 second in through the mouth only. Breathwork helps Kristin to release emotion. It is meditative.

13:45 Money is energy. Kristin hired a meditation coach, a business coach and an energy coach. Financial commitment brings more value and is a better energy exchange.

14:50 Kristin helps people improve their metabolic health, gain lean muscle, and lose body fat.  A coach, trainer or mentor provides accountability.  Kristin does not aspire to retire.

19:15 Many of us are self-limiting about money. Trust the universe. There is room for everyone on the planet to be abundant.

21:45 As long as your investment in yourself aligns with your soul purpose, you will be rewarded. The universe will take care of you.

24:35 Being fit and healthy is part of your job. Kristin’s female clients tend to put everyone and everything ahead of themselves. No is a complete sentence.

25:42 When you are metabolically healthy, you are happier, in a better mood, have more energy so you show up for everyone in your life better, you are a better boss, you serve your client’s better, and you are a better spouse and parent.

27:00 Talk to your doctor about your medications and the side effects.

30:20 When you show up as your authentic self, it gives everyone around you permission to do the same.

31:30 Pause at mealtime and focus on creating a healthy digestive system so you can assimilate nutrients.

33:00 Inadequate protein consumption is common among Kristin’s new clients. Protein takes some food prep and corporate food does not promote protein.

34:15 Reducing carbohydrate consumption, replacing them with protein and healthy fats, benefits cognition, improves blood sugar regulation, and reduces inflammation.

35:33 When eating out, prioritize protein, fill in with fat and carefully add carbs. Eat fiber first to help your digestion.  You are more likely to order more food and dessert if you start your meal with bread.

39:50 Food marketing programs your brain to think that what you are doing is healthy.

42:00 The further a food gets away from its natural state the worse it is going to be for you, generally. Treat dried fruit like you would candy.

43:38 Kirstin does periodic 72-hour fasts to reset her digestion and regulates her blood sugar. We were designed to eat when the sun is out and not eat when it is dark.

45:25 We store glycogen in our liver and our skeletal muscle. When those are full, it is stored as bodyfat.

45:40 Fasting reminds your body to get glucagon, the hormone that opposes insulin, to come out of the pancreas to break up triglycerides in your fat cells.

46:40 High triglycerides in women are indicative of cardiovascular disease issues, more so than LDL. You can manipulate a cholesterol test over the course of 48 hours. LDL is like floating fluff and vLDL is very dense, like hail.

50:30 Statins are correlated to dementia and increases in hemoglobin A1C.

51:30 Women weightlifting is becoming more accepted. Women still think that lifting weights will make them bulky. Treadmill and elliptical are supplemental to a resistance training workout.

52:10 Your resting metabolic rate is the most important component of your metabolism. It makes up 60 to 70% of your metabolism. It is a direct result of how much lean muscle tissue you have.

52:30 Creating lean muscle tissue creates great cardiovascular and cognitive benefit. Lifting and lowering weights is resistance/strength training. You get almost twice the benefit from the lowering.

53:26 A heavy full body strength training session to the point of fatigue/failure should not be repeated until 72 hours have passed.

54:05 You build lean muscle tissue when you are in quality deep sleep.

56:30 We are stronger lowering than lifting. A personal trainer or friend can help with the lowering (eccentric) part when approaching failure in the movement. Consistency and Quality over quantity is key.

Direct download: Why_Strength_Training_Is_So_Important_for_Burning_Fat_Over_40n.mp3
Category:general -- posted at: 10:53am PDT

A new study comparing different fasting methods found ow pairing a low carb diet with daily time-restricted feeding, a form of intermittent fasting, lead to the greatest loss in belly fat and improvements in metabolic health more than just fasting alone.


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Time Stamps: 

Posting soon...

Direct download: best_fasting_method_mixdown.mp3
Category:general -- posted at: 11:36am PDT

New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into these new details…

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Link to the video & research: https://bit.ly/3VlkAfk


Time Stamps: 

0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.

1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.

2:04 Carbohydrate intake should match carbohydrate demand of training or competition.

3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.

5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.

5:39 Untrained athletes may get increased benefit from training in a low glycogen state.

6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.

10:34 Energy deficit has suppressive effects on hormone production.

13:14 The more trained you are, the more fat you oxidize.

14:19 Prioritize exercise intensity over sticking to dogma.

14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.

17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.

19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.

19:49 The amount of muscle you have impacts how many carbs you should be consuming.

Direct download: Low_Carb_Diets_and_Exercise.mp3
Category:general -- posted at: 7:41am PDT

Scientists are publishing more (concerning) details about the immunogenicity of the Spike viral protein found on SARS-COV-2 that were previously thought to be benign.


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Links to studies and videos mentioned: https://bit.ly/3yvWGnq

Direct download: The_Spike_Protein_Isnt_Benign_New_Study_Finds.mp3
Category:general -- posted at: 4:29pm PDT

Learn strategies to create an optimal morning and evening routine for fat loss, metabolic health and productivity with guest Aaron Alexander. 

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Episode Time Stamps:
01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress.  Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males.  Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement.  In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

 

Direct download: Aaron_Alexander_all.mp3
Category:general -- posted at: 9:14am PDT

This is short clip from a recent Exercise is Medicine talk giving at the Loop Summit in Bogota, Colombia. 


Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix 
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Link to the video and related articles: 

Direct download: Why_Burning_Calories_Isnt_the_Best_way_To_lose_Fat_.mp3
Category:general -- posted at: 12:34pm PDT

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