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

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

This episode is brought to you by:

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

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

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

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

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

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

3. You notice the physical effects.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

21:10 ___________ is my meditation.

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

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

28:38 Anger is a passing state of mind.

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

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

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

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

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

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

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

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

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

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

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

https://courses.highintensityhealth.com

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

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

https://ouraring.com

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

➢ This episode is brought to you by ButcherBox.com

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

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

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

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

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

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

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

This episode is brought to you by:

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

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

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

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

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

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

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

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

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

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

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

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

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

19:35 Virtahealth is available in all 50 states.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(You normally want high HDL and lowered triglycerides.)

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

In this chat you’ll learn more about:

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

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

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

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

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

Hope you enjoy!

Mike

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

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

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

Dr. John Dempster can assist you with that.

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

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

This episode is brought to you by:

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

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

 Here are a few key timestamps:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

----Key Timestamps------------  

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

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

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

This episode is brought to you by:

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

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

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

➢http://amzn.to/2qpEpYv

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

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

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

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

In today’s show he discusses what he found.

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

This episode is brought to you by:

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

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

Back to Today's Show...

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

So why longevity?

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

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

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

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

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

In this chat you’ll learn more about:

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

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

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

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

It's a doozy!

This episode is brought to you by:

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

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

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

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

In today's show shed more light on:

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

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

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

This episode is brought to you by:

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

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

More about this show.....

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

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

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

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

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

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

Key Takeaways

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

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

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

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

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

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

More about this show.....

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

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

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

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

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

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

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

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

This episode is brought to you by:

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

https://www.somnifix.com

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

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

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

Key Time Stamps:

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

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

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

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

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

https://www.somnifix.com

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

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

Key Takeaways:

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

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

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

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

https://www.somnifix.com

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

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

Key Takeaways:

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

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

We review the detail in this episode!

This episode is brought to you by:

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

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

https://www.healthiq.com/hih

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

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

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

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

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

https://www.somnifix.com

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

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

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

More details about today's show: 

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

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

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

 Key Takeaways:

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

This episode is brought to you by:

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

https://www.somnifix.com

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

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

Now for today's show...

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

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

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

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

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

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

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

Key Timestamps:

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

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

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

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

This episode is brought to you by:

Try Somnifix.com, the worlds only hypoallergenic mouth tape, studied at Harvard.
https://www.somnifix.com

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

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

Now for today’s show…

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

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

Hope you enjoy the convo.

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

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

Key Takeaways:

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

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

Hope you enjoy the convo.

This episode is brought to you by:

Try Somnifix.com, the worlds only hypoallergenic mouth tape, studied by Harvard Scientists.
https://www.somnifix.com

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

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

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

Key Time Stamps

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

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

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

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

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

This episode is brought to you by:

➢ Try Somnifix.com, the world’s only hypoallergenic mouth tape, developed by Harvard Scientists.

https://www.somnifix.com

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

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

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

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

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

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

Dr. Steven Lin shares tips and insights about:

- Oral health-improving tactics that can enhance sleep

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

- The link between oral health and heart disease

- How to find a good, holistic dentist

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

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

This episode is brought to you by:

➢ Try Somnifix.com, the world’s only hypoallergenic mouth tape, developed by Harvard Scientists.

https://www.somnifix.com

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

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

Key Takeaways and Timestamps from the discussion:  

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

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

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

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

11:50 Most organisms starve most of the time.

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

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

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

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

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

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

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

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

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

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

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

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

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

This episode is brought to you by:

➢ Try Somnifix.com, the world’s only hypoallergenic mouth tape, developed by Harvard Scientists.

https://www.somnifix.com

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

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

You’ll learn more about:

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

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

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

-Customizing your breakfast eating for blood sugar regulation

Three physician athletes and I got on stage in Vancouver, BC this past fall to discuss what is and isn’t working when it comes to building muscle and burning fat from an evidence-based perspective. Food quality and time-restricted feeding are big themes that kept coming up in this discussion.

This episode is brought to you by:

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

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

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

https://www.somnifix.com

Connect with the speakers:

Drew Jamieson, ND www.polohealth.com
Alana Shaw, ND www.alanashawnd.com
Sara Kinnon, ND www. drsarakinnon.com

Below are the key takeaways and links to the speaker websites, as well as the full HD-video of the discussion.

https://highintensityhealth.com/212

00:50 Dr. Drew: Getting rid of breakfast changed his life. It has given him freedom, mental clarity and time. Recovery is enhanced.
03:03 Dr. Drew: Practitioners need to know their way around the weight room or the kitchen.
04:23 Dr. Alana:
06:51 Dr. Sara: She finds that her female patients cannot go as long on their fasts as males.
08:45 Dr. Sara: Eating well and eating good quality food is the first step to health, which motivates patients to make other changes and start exercising.
10:46 Dr. Alana: What she recommends depends upon what that individual will stick with. Find what works for them. Perhaps it is food quality, following macros or exercise.
12:32 Dr. Drew: The quality of food is paramount. This displaces unhealthy foods and leads to other healthy behaviors.
14:17 Dr. Drew’s Eating/Workout Pattern: 17:23 Dr. Alana’s Eating/Workout Pattern:
22:10 Dr. Sara’s Eating/Workout Pattern:
25:04 Dr. Sara: Hormone dysfunction and exercise:
26:45 Dr. Sara: Perimenopause Hormone Shifts: 27:57 Dr. Alana: She recommends short duration high intensity training for people who are carrying extra weight, polycystic ovarian syndrome, and hormone imbalances/not ovulating regularly.
32:48 Dr. Drew: Hypogonadism/Low Testosterone:
36:50 Dr. Drew: Toxins/EMFs and Hormones:
42:57 Dr. Alana: Studies show that endocrine disruptors are being related to estrogen related issues, like fibroids and endometriosis.
43:40 Dr. Sara: If you have allergies, your immune system is toxic and overburdened. Clean it up and it will make a difference.
46:14 Dr. Alana: Consistent fasting may put too much of a stress on a woman who is having hormone issues surrounding ovulation.
48:06 Dr. Alana: Doing keto while trying to get pregnant/nursing. There should be no reason why it would negatively impact fertility or the developing fetus.

Lyn Patrick, ND is one of the nation’s leading environmental medicine experts, and we caught up in Durango, CO, last May to discuss how our fat cells and liver take a beating when we eat non-organic foods and industrial oils.

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

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

Watch the interview & download the show notes: http://bit.ly/2B0XNQr

If you’re interested in learning dietary strategies that’ll help you balance your blood sugar and burn body fat, tune into this one!

Here are a few of the many highlights:
- The liver’s role in metabolism
- How toxins in our food and in cosmetics make us fat (by affecting leptin and other hormones)
- How toxins affect gut health
- Best foods to avoid

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

01:57 Dr. Patrick’s Journey
03:14 What Causes Fatty Liver? Contenders for causes are high fructose corn syrup, toxicant exposure, diet/lifestyle and gut disorders.
05:15 The Two Hit Hypothesis: The first hit is fat in the liver. The liver starts importing and storing triglycerides, primarily from sugar, fructose, glucose and high carbs.
08:43 Endocrine Impact of BPA: Exposure to BPAs cause high levels of free radicals and effect our endocrine system.
10:51 It Starts With Adipose Tissue: Fatty liver used to be blamed on the liver.
11:43 Endocrine System: Men with low testosterone are more at risk for fatty liver syndrome
13:29 Fatty Liver Interventions: There are no FDA approved drugs for treating fatty liver.
14:59 Mitochondria and Your Liver: There are more mitochondria in the liver than anywhere else, due to its many labor intensive jobs.
19:28 Keto-Adapted Diet and Fatty Liver Disease:
23:00 High Fructose Corn Syrup:
31:26 Alcohol Consumption: Non-alcoholic fatty liver disease
33:23 Saturated Fat and Endotoxemia:
37:26 Supplements for Liver Health:
47:36 Parting Thoughts

Watch the interview & download the show notes: http://bit.ly/2B0XNQr

Tech CEO and drone innovator Tabb Firchau discusses how using wearable devices like a continuous glucose monitor (CGM) and the Oura ring get his body more acclimated to burning fat for fuel.

One advantage to becoming fat-adapted with the ketogenic diet is the ability to skip meals and not experience a blood sugar crash.

This metabolic state can help you better navigate the sugary temptations of the holiday season and beyond.

Watch the interview: http://bit.ly/2B91tyR 

This practice has helped him lose fat and build muscle, but—to his surprise—he’s more even-keeled when he’s managing his team of 70 employees at Freefly Systems, a maker of drones and camera stabilizers used in filming “Game of Thrones” or shoots for National Geographic and beyond.

When Time magazine got wind that Tabb was using a “diabetes monitor” to improve workplace performance, they wrote a story about it.

Here’s a link to the interview and the write-up that was in Time:

I thought you might like this story of how a citizen scientist, like you, transformed his health and workplace performance with exercise and nutrition.

02:13 Tabb wanted to create aerial images of the world that hadn’t been seen before so he figured out how to shoot from drones.
11:00 Tabb & Mike’s Drone Crash Stories: You’ll love this.
14:41 Tabb’s Diet and Nutrition Journey: When Tabb tried keto, he noticed increased mental clarity and emotional resilience. You can go for a long time without food.
18:00 It took a while to keto adapt.
19:23 You have to be able to adapt to changes.
21:03 Implementing Strength Training: He finds that he sleeps better and he has increased muscle mass. He has also noticed a big difference in his average blood glucose levels and an improvement in stabilizing disrupted glucose levels. Strength training, along with meditation, allows him to pull back from the moment. He has more clarity and better and more consistent energy levels.
22:49 Tabb is hooked on the sauna and tries to get in 3 or 4 20 minute sauna sessions a week.
23:50 Walking: At Freefly Systems, they often walk as their meeting and discussion time. Movement and being outside helps on many levels.
25:19 The continuous glucose monitor provides accurate feedback on diet, sleep, stress and lifestyle. This allows you to begin to trust the internal signals.
28:31 Keto and time restricted feeding benefits.
32:07 Biometrics: It is meaningful to take a complex situation, distill it and provide a framework for people to succeed.
35:52 Mouth taping while sleeping positively impacts his Oura sleep scores and sleep quality. It has also eliminated his occasional snoring.
37:07 Tabb’s single Favorite exercise is hex bar deadlifts…or squats.
38:13 Tabb’s morning routine.
44:27 Tabb’s desert island supplement/nutrient is high quality meat.
46:33 Tabb’s Elevator Pitch: Stop eating for 10 times longer than you think you should stop eating and you will start to reset. Let’s start disclosing financial interest in studies and health science.

Watch the interview and check out the show notes: http://bit.ly/2B91tyR 

Mind Pump's Adam Schafer and Sal Di Stefano discussed why variation in our nutrition and workouts is key to health and aesthetics.

Watch the interview and check out the show notes: http://highintensityhealth.com/209

More about this Episode:

Muscle has recently been dubbed the organ of longevity.

And since protein (by way of its amino acids) aids in muscle growth, we can’t get too much of it …

But, not so fast. Per the work by pundits in the field Valter Longo and Ron Rosedale, we are reminded that protein spikes IGF-1, which can trigger cancer growth in certain people.

Today’s muscle-bound fitness gurus are suggesting that we all ought to be a little more cautious about the amount of protein we consume.

We

Cycling carbs makes us more carb sensitive, so why should we not also cycle our protein? they ask.

P.S. Learn how variety in your diet and macronutrients, such as protein, can give you health benefits. http://highintensityhealth.com/209

In this live replay, we discuss the oft forgotten role the liver plays offers those who embrace a low-carb, ketogenic style diet.

But for many folks, especially those with environmental toxin overload or fatty liver (NASH), the liver’s compromised so thus can’t make ketones as effectively.

We discuss the nuances and considerations in these applications one should follow.

Watch the Video: http://highintensityhealth.com/208

Hope enjoy this video and ads some clarity to the conversation.

If you’d like to watch the diagrams and charts, check out this page:

To enroll in our Winter Keto Lean MasterClass, please click here: http://highintensityhealth.com/keto-lean-ecourse-rsvp

Patricia is a mother, practicing nutritionists, cancer survivor and advocate for the ketogenic diet and lifestyle.

We discuss her journey of overcoming metastatic eye cancer.

Check out the show notes: http://highintensityhealth.com/207

Here’s a few key time stamps:

05:56 It’s Not Just About the Fuel: Of course a ketogenic diet restricts sugar consumed by the cancer. There are other side effects like a reduction in angiogenesis, a major hallmark of cancer. The expanding blood vessels in her eye are no longer visible on scans, the tumor in the optic nerve is gone without leaving scar tissue and damage done by the traditional therapies have healed as well.

11:42 Insulinogenic Properties of Proteins:

17:06 Meal Frequency: Patricia was a grazer, but shifted to 3 meals. After this, she shifted to intermittent fasting. Her fasting window is generally

16 to 18 hours.

24:39 Carbs and Performance:

31:19 Menstrual Cycle and Keto-Adaptation: P

36:25 Tracking Sleep:

41:30 Tracking Ketones: TKI (glucose/ketone index) is comprised of glucose divided by ketones. When you are ketogenic for therapeutic reasons, you should ideally 2 or 1 and under. She finds that stress and sleep have a larger impact upon glucose levels than food.

43:06 The Power of Community: Community cancels out a lot of the negative effects of poor diet and lifestyle. Find your tribe. 4

5:20 Exogenous Ketones:

48:14 Ketosis Impact upon Chemotherapy or Radiation Therapy:

54:05 Ketogenic Diet, Another Tool in the Toolbox:

58:46 Patricia’s Favorite Herb or Botanical: B vitamins are her choice, since it is a personal struggle of hers. It would keep the energy up.

59:49 Patricia’s Morning Routine: Her kids are the focus of her morning. She does not look at her phone. After taking her children to school, she walks, listens to podcasts and does Tibetan yoga. At work, she tries to eat at about 11 or 12.

01:01:29 Patricia’s Elevator Speech: We need more money for research and we need to be faster at implementing the results of research. Focus on the science of the day rather than lobbyists.

Check out the show notes: http://highintensityhealth.com/207

Dr. Rupy Aujla of The Doctor’s Kitchen http://thedoctorskitchen.com

shares tips and strategies to get you eating more real food. 

Check out the full show notes: http://highintensityhealth.com/206

Also watch the cooking tutorials, via link above.

01:20 Dr. Aujla’s Nutrition Journey:
06:13 The Impetus for His Recipes:
07:11 Whole Turmeric Root: Turmeric contains hundreds of different curcuminoids and other plant chemicals.  It is near impossible to gather all the anti-inflammatory effect, for example, into a single pill. BCM-95 supplement does mixes the essential oils with the curcuminoids. Use whole ingredients as much as possible. Adding pepper to turmeric root increases the bioavailability of the curcuminoids. Dr. Aujla also uses a lot of coriander and fennel in his recipes.
09:44 Use Ghee:
11:11 Be Open Minded about Different Diets:
12:40 Intermittent Fasting/Time Restricted Feeding:
15:56 Training Healthcare Professionals:
18:10 Future of Healthcare:
19:27 Dr. Aujla’s Favorite Desert Island Food: His choice is purple sprouting broccoli. It is found in the UK and is one of the most phytonutrient dense crucifers. It contains sulforaphane, anthocyanins, other disease fighting chemicals, and lots of vitamins, including vitamin C. It is versatile and tastes great.
20:46 Dr. Aujla’s Top Exercise: Squat jumps get your heartrate up and fires on all muscle types. They can be done anywhere. You don’t need weights and it is versatile.
21:15 Dr. Aujla’s Morning Routine: First thing in the morning, he drinks water. He does a 25 to 30 minute HIIT session, yoga or flow. He has a high protein/high fat breakfast with fiber. Then he meditates for 10 to 15 minutes. He feels tired if he doesn’t exercise in the morning.
23:11 Dr. Aujla’s Elevator Pitch: Phytonutrient density is key. Make sure people have colors and herbs on their plates.

Check out the full show notes: http://highintensityhealth.com/206

Scientist and expert advocate in this space Dom D’Agastino articulates just how and why ketones affect the brain.

(The real horse power behind ketosis is its brain-based impacts.)

Though, this shouldn’t come as a surprise; the diet has been used as a last-chance therapy for epilepsy for the better part of 100 years.

 Check out the Show notes: http://highintensityhealth.com/205

Watch the interview: https://www.youtube.com/watch?v=XZSf5OC3aOQ&list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU&index=1

He explains how these metabolites that are made by our liver have far-reaching effects on brain function and neurotransmitter metabolism.

Dom also discusses how ketones affect the immune system, cancer-cell metabolism and even heart health.

It’s a fascinating and very detailed discussion. I think you’ll get a lot out of it.

Key Takeaways:

01:38 One of Dr. D’Agostino’s early experiments lead to researchers developing and using ketones as a mitigation countermeasure to prevent oxygen toxicity seizures.
03:17 Nutritional ketosis has a stabilizing effect upon the brain.
03:54 The ketogenic diet and exogenous ketones impact many different mechanisms in synergy. Drugs impact one mechanism.
04:31 The cells of the hippocampus are selectively vulnerable to oxidative stress and energy deprivation, thus make effective study samples.
05:30 Acetyl acetate is neuroprotective, so the ketone esters developed by his lab are high in both acetyl acetate and beta hydroxybutyrate.
08:07 Clinically, the state of nutritional ketosis is defined as an elevation of blood beta hydroxybutyrate 0.5 and above or urine ketones, which measure acetyl acetate, is 15 mg/deciliter or above.
09:54 The more we subject our livers to oxidizing fats for fuel, the greater capacity we will have over time, unless we have a fatty oxidation disorder.
13:34 We may have the ability to robustly increase our capacity to make ketones, as well as break down and use ketones.
15:38 Ketone supplements, especially the ketone esters, have the capacity to be toxic if they are consumed in large quantities.
16:35 Dr. D’Agostino has tested 20 different types of ketones and ketone formulations.
17:22 Ketones have been found to be neuroprotective against high levels of oxygen, reactive oxygen species, glutamate and excitotoxicity.
21:18 The most potent anti-seizure effects found in animal models are from the elevation of both beta hydroxybutyrate and acetyl acetate.
23:52 Independent of their metabolic properties, ketone molecules have potent signaling properties.
29:38 Acetyl acetate does not have an enantiomer. Beta hydroxybutyrate does.
31:36 Exogenous ketones, when consumed as a bolus, can lower blood glucose levels via what appears to be a mechanism that is independent of insulin.
41:40 Ketones mitigate oxidative stress by enhancing mitochondrial energy production and reducing the leaking of electrons through the electron transport chain to molecular oxygen.
44:40 The activity of the enzyme, glutamic acid decarboxylase, is increased when you are in a state of nutritional ketosis and with exogenous ketones.
46:04 Exogenous ketones work through the adenosine A1 receptor. Adenosine is neuroprotective, has many different effects upon the heart and is a potent vasodilator.
46:40 Being in a state of moderate ketosis can augment brain blood flow by up to 30%.
47:18 Your brain stores more creatine when you are in ketosis. Creatine is neuroprotective, even against brain injury.
51:41 Ketosis brings the brain back to a state of balance: energetic balance, redox balance, and probably neurotransmitter balance. In ketosis, the energetic state of a cell can be preserved with less oxygen.
57:39 The ketogenic diet is being found to be effective therapy in a number of diseases..
01:03:32 Being in a state of ketosis, combined with a state of mild calorie restriction, quiets the brain and reduces anxiety behavior (in rodent models).. Parents report that placing their child on a ketogenic style diet improves behavior.
01:06:35 Exogenous ketones can attenuate some of the rebound effect from periodic hypoglycemia, which would activate your sympathetic nervous system.
01:11:26 A ketogenic diet approach can be used to maintain and build muscle.
01:15:10 Your mitochondrial function will be better preserved if you live in a state of or go in and out of a state nutritional ketosis and do intermittent fasting a few times a week.
01:17:02 Exercise is a huge hammer, as big as nutrition, in slowing aging.
01:22:11 The ketogenic diet works for weight loss, in part, through an appetite suppressing effect. Weight loss due to ketone supplementation is from the ketone effects upon brain energy metabolism.
01:31:45 Dr. D’Agostino’s single favorite exercise is the chin-up.
01:32:20 Dr. D’Agostino’s desert island supplement is coffee, which is full of polyphenols.

World-renowned human movement expert Darryl Edwards agrees that humans need more exercise and daily movement—but not in the way that many people think. 


Check out the show notes (and watch the video): http://bit.ly/2ygLOvy

He provides us with some examples about how crawling, climbing, jumping, pushing and pulling in different directions are best for long-term health. 


(As much as I love squats and deadlifts, they’re not multi-plane movements.) 


Learn how to exercise and move for health in three dimensions (with friends and family):http://bit.ly/2ygLOvy

In this episode, you’ll learn more details about: 

- How exercising barefoot is better for your body 

- How walking outside is more effective than running inside 

- Simple ways to improve blood sugar regulation by playing in your own backyard 

Check it out and have a chance to try these moves! 


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

02:10 Your Extraordinary Feet:

03:11 Humans are Movement Generalists:
06:54 Paleo Fitness:
12:12 Start Barefoot Walking:
13:30 You’ll be Lighter on Your Feet:
16:32 Your Feet Spread:
17:51 Training Outside in Natural Weather Conditions:
24:50 A Holistic Practice of Health:
26:13 A State of Mindfulness:
28:35 Low Carbohydrate Diet:
30:24 Darryl was Pre-Diabetic:
33:02 Sleep Quality:
33:42 Darryl’s Desert Island Herb/Nutrient:
34:26 Darryl’s Ideal Morning Routine
36:21 Darryl’s Elevator Pitch

Watch the show notes: http://bit.ly/2ygLOvy

Today’s guest, neurologist and sleep specialist Stasha Gominak, MD discusses how vitamin D (from the sun) is needed to improve the stability of gut bacteria, which in turn help synthesize B vitamins necessary to facilitate deep sleep.

Not only that, the repairs that deep sleep offers also appear to be mediated by B vitamins made by gut bacteria, according to Dr. Gominak.

She refers to these bugs as “B vitamin factories.”

Check out the show notes: http://highintensityhealth.com/203

Watch the video interview: https://youtu.be/74F22bjBmqE

(Psst … this isn’t the first time we’ve heard this. James Adams, PhD, reported similar findings from his lab at Arizona State University and discussed them during the Autism Intensive.)

Also, Dr. Gominak reveals another interesting finding about sleep: the brain stem paralyzes us while we’re sleeping (not all at once, but it’s a pulsatile paralysis needed to repair our tissues).

This is why nose breathing while you’re sleeping is super important (a topic we talk about a lot here).

02:29 Hundreds of Dr. Gominak’s patients, children, teenagers and young healthy females, didn’t have REM sleep.
04:42 Sleep apnea, fibromyalgia, chronic fatigue were not recognized in the 1960s and 1970s, because they were not epidemic.
07:21 Vitamin D and the brain stem are major players in deep sleep.
10:03 You must be paralyzed in order to achieve the proper levels of sleep.
14:21 Why would an 8 year old have more than one sleep disorder?
16:02 There has been a major historical shift from living/working/playing outside.
17:07 Once you replace vitamin D, the body slowly changes from a vitamin D deficient body to a B deficient body.
18:08 While bears hibernate, their microbiome consumes the colonic mucus, which makes all of the B vitamins to meet the bear’s metabolic needs during hibernation. Does ours?
22:05 Why Did It Take 2 Years to Become B Deficient?
23:44 Each B vitamin has an intestinal bacterial source and a food source.
26:02 Wanted: Gut Bugs
31:39 You can fix your own bacteria with vitamin D levels above 40 and take B100 or B50 for 3 months.
32:58 The sodium linked multivitamin transport system pumps 3 vitamins, pantothenic acid, alpha lipoic acid and biotin, into our digestive system and our brain.
36:24 Dr. Gominak sees a correlation between autism and vitamin D deficiency.
38:27 The development of sexual dysmorphism and sleep.
42:34 When a child cannot get out of bed in the morning, this is may be the brain demanding that they go back to sleep to get REM.
44:03 A lack of REM sleep cheats a child of their normal development.
47:15 Children and adults normally make small subtle movements and tiny vocalizations, not talking, walking or falling out of bed.
48:27 Taking the Weston A. Price westernization theory to another level.
56:02 Breastfeeding enlarges nasal passages.
57:28 Dr. Gominak believes that vitamin D is trophic to the bacteria that we are supposed to have in our gut.
59:24 Pantothenic acid not only makes acetylcholine, it makes cortisol.
60:11 Acetylcholine is a chemical used by the vagus nerve.
01:07:46 A test result of pantothenic acid levels will parallel magnesium levels. It tells you what is in the blood, but not what is in the stores.
01:09:10 Perhaps we are completely self-healing with REM sleep.
01:12:26 Dr. Gominak’s Morning Routine
01:13:31 The ketogenic diet helps people to live longer. Being ketogenic during REM sleep helps us repair. We were probably designed to go into ketosis for at least 12 hours every night.
01:15:08 A new theory is that the tricarboxylic acid/CREB cycle, which is used when you are using fats as your energy supply, may have a different purpose. It may not be about making ATP.
0101:19:33 Dr. Gominak’s desert island herb, nutrient or supplement: Her choice is vitamin D, even on a desert island.
01:30:35 Dr. Gominak’s Elevator Pitch: We can impact our children, especially children of color. It they don’t go outside, they don’t make enough vitamin D.

Check out the show notes: http://highintensityhealth.com/203

Tamsin Lewis, MD draws on the possible connections linking ketosis and anorexia and how that may affect behavior and neurotransmitter changes from the voluntary starvation.

We transition the conversation to fat adaptation, mitochondrial function and carb cycling for endurance athletes.

Get the full show notes: http://highintensityhealth.com/202

Join our member community: http://highintensityhealth.com/insider

Key Takeaways:

02:28 Dr. Lewis’ Experience with Anorexia: She was diagnosed with anorexia at age 11. Anorexia’s focus is the control of food, which preoccupies one from other things that are happening. Perhaps the biochemical and neurotransmitter changes that result from starvation, force ketosis and effect the brain. Dr. Lewis’ mother called it her “anorexic high”. The massive energy restriction from starvation forces the body to get energy wherever it can, including stress hormones. Dr. Lewis believes that there is a genetic component to anorexia. It is on the continuum of anxiety disorders. component to anorexia. It is on the continuum of anxiety disorders.
06:10 The Salvation of Sport: One day Dr. Lewis realized that sport could save her from depression, anxiety and panic disorder. As she came off the drugs, sport helped her brain rewire.
07:25 Dr. Lewis’ Advice about Treating Anorexia
15:28 Fat Adaptation and Athletes: There is an endurance performance benefit from periodization of carbohydrate intake. Dr. Lewis has never seen a woman athlete do well on a ketogenic diet during endurance training.
20:05 Time Restricted Feeding Benefits and Challenges
21:52 Glucose Monitors Help us engage with our Physiology
24:11 What Would Dr. Lewis do differently in a Do Over?
27:26 Try a More Natural Approach: You can spare your glycogen stores longer if you are fat adapted. Test your gut. Dr. Lewis finds high levels of parasites and dysbiosis in her endurance athlete patients.
31:45 Dr. Lewis’ Love of Hot Yoga: Doing hot yoga creates a euphorigenic process. She finds that yoga is very good for the nervous system and brain health.
40:34 Dr. Lewis’ Single Exercise: Running or cycling up mountains is her choice.
41:13 Dr. Lewis’ Desert Island Herb or Nutrient: She would choose a combination of ashwaganda, curcumin/resveratrol and a dose of omega 3s.
42:37 Dr. Lewis Morning Routine
46:00 Dr. Lewis’ Elevator Pitch: Create more social/community space to prevent social isolation. Bring about more public awareness around a lifestyle medicine approach.

Get the full show notes: http://highintensityhealth.com/202

Join our member community: http://highintensityhealth.com/insider

Today’s guest, athlete and muscle-health expert Gabrielle Lyon, DO, will add more substance and context to this narrative about muscle.

Check out the show notes: http://highintensityhealth.com/201

Want coaching? Check out our Inner Circle: http://highintensityhealth.com/insider

Gabrielle discusses how muscle is the body’s largest site for fatty acid oxidation (aka fat burning) and glucose disposal.

(This is why bodybuilders can enjoy high-carb diets and still be lean.)

Muscle is dubbed the organ of longevity for a reason—without it, you’re not burning much fat for fuel and are likely not aging well.

This chat may help to clarify a few aspects about muscle, including:

- Combating age-related muscle loss (aka anabolic resistance)
- Intake of and types of protein to help build muscle and burn fat
- Understanding mTOR and muscle growth (and potential links to cancer)

Here are the key takeaways:

00:48 Muscle is the organ of longevity. The only way to keep muscle healthy is to lift weights.
01:51 Dr. Lyon’s focus is on muscle health, muscle protein synthesis, and optimizing body composition.
02:18 Ageing and Muscle Protein Synthesis: There are only two ways to stimulate muscle protein synthesis: exercise or diet.
02:43 You need the right amount of protein intake at the right times in the right amount to stimulate the lock and key effect.
03:12 Anabolic Resistance: mTOR is stimulated by leucine, an anabolic protein that is the driver for muscle health. It allows muscle to turn over and to be synthesized.
04:06 Muscle is an organ like the heart. It is the largest unit for glucose disposal and the largest site for fat oxidation.
04:26 Eat More Protein. As age, we need to eat more protein at once. We need around 50 grams at one time.
05:10 Anabolic Resistance: It is on the trajectory of sarcopenia and cachexia.
05:40 Quality of Protein Dictates Quality of Your Health
07:12 Animal-Based Proteins vs Plant-Based Proteins: It is based upon the amount of leucine. Vegan proteins are low in leucine.
08:19 Benefits of Methionine/Protein Restriction
10:50 Increase Protein on Rest Days, NOT Training Days
12:25 Optimal Range of Protein: Everyone should be consuming at least 30 grams of high quality protein 3 times each day for minimal stimulation.
14:55 Time Restricted Feeding/Intermittent Fasting: If you are doing a water only fast, your first meal should have about 50 grams of protein to feed your muscle.
16:47 Train in the Morning
17:21 Optimal Meal Timing
18:30 Post Workout Protein and Insulin Spikes: Protein spikes insulin only as a phase one reaction to get the branch chain amino acids into the cell..
21:25 Protein Causes Cancer?
24:40 What We Think about Protein is Wrong: You should be eating about 150 grams of protein a day. It is protective. Humans used to be more active and stimulating our muscles. The more sedentary you are the more protein you need.
25:30 Get the Dose Right
27:01 Protein and Your Kidneys and Bones
27:46 Train Your Body to be a Little Hungry
29:16 What You Should Know about the Amino Acids: If you get the muscle protein right, with enough to feed a muscle, then you get enough arginine for NO2, enough creatine, enough taurine, and enough methionine.
33:00 What about the Liver? Unless someone has cirrhosis, Dr. Lyon does not worry about protein.
35:22 Bone Broth is Not a Protein
36:39 Cooked vs Raw Branch Chain Aminos: Cooking methods do not make a difference in changing protein digestibility.
38:10 Dr. Lyon’s Favorite Exercise
38:26 Dr. Lyon’s Desert Island Herb
39:35 Dr. Lyon’s Morning Routine: She journals her thoughts, intensions and gratitude. In the morning she journals about how her day went to program her day.
40:48 Dr. Lyon’s Elevator Pitch: Everything we know about protein is wrong. You need at least 30 to 50 grams of high quality protein 3 times a day. It will protect you for life.

Check out the show notes: http://highintensityhealth.com/201 

Want coaching? Check out our Inner Circle: http://highintensityhealth.com/insider

P.S. Learn the nutrition tips and tactics to help build and maintain muscle for optimal fat loss and longevity.

Ketogenic diet advocate and scientist discusses why and how brown adipose tissue is healthy.

Join our Insider Program: http://highintensityhealth.com/insider

Until very recently, brown fat was dismissed as, ““….that stuff on the upper backs of babies that humans lose with age.”

Now we know the methods through which adults can increase the quantity and activity of these protective fat cells.

Dr. Ben Bikman shares his latest scientific findings in this field and the synergism between the ketogenic diet and brown adipose tissue activation.

We also discuss the inverse relationship between insulin and ketone formation, which should add some clarity to the narrative around the use of exogenous ketone supplementation for fat loss.

Here are a few key takeaways:

02:02 During PhD studies, he learned that insulin is the metabolic key. Now that he has his own lab, the relevance of insulin upon normal metabolic health is his area of study.

03:11 Insulin is needed to Grow Fat Cells.

03:35 Distortion of the Fat Cell

05:59 As we grow larger fat cells and we reach 150% of what is ideal for our bodies, we start making new fat cells. As someone loses weight, they will not reduce the number of fat cells. They shrink the size of their existing cells.

07:14 Triglycerides are Not Relevant to Insulin Resistance

09:34 Muscle is Our Biggest Glucose Sink

10:35 Insulin is a Factor in Inflammation

12:08 Exercise is Important, but Diet is Critical

13:45 Toxic Lipids Cause Mitochondrial Alterations

15:39 Brown Adipose Tissue and an Uncoupling Protein

18:39 When Brown Fat Cells are Exposed to Insulin, Their Metabolic Rate Will go Down by about Half.

19:38 When our White Fat is Exposed to Ketones, Our Fat Goes from Storing to Wasting.

20:34 The Evolutionary Benefit of Ketones Inducing Wasting: Perhaps the conversion of white fat into heat burning instigated by ketones was meant for heat production. Our bodies act protectively. Evolutionarily, ketogenic diets would be seasonal.

24:55 Cold Thermogenesis to Activate Brown Fat: Constant cold exposure, to the point where you are shivering, works to activate brown fat. Ice baths and genuine cold exposure does this as well.

27:31 You Can Alter Your Metabolic Rate

30:24 Benefits of Low Insulin

32:46 We Need Insulin: It is necessary for normal mitochondrial function.  Eating a healthy low carb diet will give you enough insulin variability. We want to keep insulin normal.

25:16 Time Restricted Feeding and Fasting to Trigger Beiging

28:05 We are All Insulin Resistant First Thing in the Morning

39:01 The Effect of Protein and Carbs on Insulin: If you are insulin resistant, you will get a huge long lasting fat storage spike from eating something like a bagel, as opposed to the quick bump for someone who is insulin sensitive.

41:45 Speculation that Exogenous Ketones Turn to Fat when Insulin is high

46:34 Dr. Bikman’s Morning Routine

48:08 Dr. Bikman’s Favorite Exercise is the Deadlift

49:09 Dr. Bikman’s Desert Island Herb, Nutrient or Botanical: He would bring cow liver, which is packed with mitochondria. We do not adopt the mitochondria of the meat we eat, but we can get the building block components of the mitochondria.

51:06 Dr. Bikman’s Elevator Pitch: Stop emphasizing a high carbohydrate/low fat diet.

51:36 Don’t Worry about Gluconeogenesis

Join our Insider Program: http://highintensityhealth.com/insider

It seems that everyone is talking about burning fat and become becoming more fat fat-adapted nowadays. But nutritional therapist and avid strength training athlete, Emily Schromm reminds us about an often often-neglected aspect to healthily burning more fat for fuel: digestion.

Access the show notes: http://highintensityhealth.com/199-2

New to Keto? Start Here: http://highintensityhealth.com/keto-lean-ecourse-rsvp

If the pancreas and gal bladder and are stagnant from years of eating processed fats and poor digestion, ‘burning fat for fuel’ will be … …..well, difficult.

Emily explores that practical ways on how to assess and test your fat -digestion and natural remedies to improve them.

We finish off the discussion with strategies and methods on how to use weight training to improve body composition.

You can expect to learn more about:

00:28 The Pancreas’ Challenge from Keto/Low Carb

02:09 The Role of the Pancreas in Digestion: Once your stomach passes through food, your pancreas releases enzymes. It signals our bodies to begin the breakdown of fat. Bile is released.

03:10 Assessing Pancreatic Function: If you are eating high fat, but you still have headaches, dry skin, inflammation, healing slowly, and/or chronic injury, maybe you are not digesting the fat you consume.

04:07 Palpate the Abdomen to Find Gut Trauma

06:00 Heal the Gut First: Find the source of your digestive issue.

08:35 Supplements that Support Your Pancreas

09:30 Low Stomach Acid: Low stomach acid can come from zinc deficiency or not being in a parasympathetic state. Emily rubs calming essential oils on her vagal nerve.

12:19 Liver and Gallbladder: We all need liver support because of our toxin exposure. Emily uses a glutathione cream for liver support. Gallbladder problems can stem from quickly going from a low fat diet to a higher fat diet, gallbladder removal or poorly functioning gallbladder.

13:50 Look to the Liver: The need for long term gallbladder support may actually be an issue with the liver.

18:00 Carbohydrate Cycling: Emily is an athlete and has tested carbohydrate cycling and uses it.

21:41 Keto Adaptation: Men vs Women

Access the show notes: http://highintensityhealth.com/199-2

New to Keto? Start Here: http://highintensityhealth.com/keto-lean-ecourse-rsvp

A common question we get by many of our Keto Lean MasterClass members is: what should my macros and calories be on a ketogenic diet?

(Even doctors I meet with frequently ask me, “how many calories are in that ______?” during meetings discussion nutrition.)

So on Saturday I recorded this bonus YouTube live video to discuss why calories don’t matter (as much) while on a ketogenic diet.

Check out the full video and show notes: http://highintensityhealth.com/199

In this bonus episode, you’ll learn why gut bacteria and the hormone effect of the food you eat is much more important than the macros the meal contains.)

Additionally, we’ll discuss Dr. Ben Bikman’s model dubbed the Metabolic Advantage associated with the Ketogenic diet.

Last but not least, we’ll discuss why cutting your calories can backfire, slowing down your resting metabolic rate and decreasing free thyroid hormone levels.

(Essentially this is how excess energy from ketones can be lost via the breath and urine, making calorie counting obsolete.)

Check it out here: http://highintensityhealth.com/199

Hope you enjoy,

Mike

P.S. If you find this content helpful, you still have a chance to join the summer session of our Keto Lean MasterClass and our next live call this Thursday afternoon. http://highintensityhealth.com/keto-lean-ecourse-rsvp

Oxford and Cambridge trained physician and researcher, Tommy Wood, MD PhD stopped by the podcast to discuss various aspects of gut health in the context of a low-carb, high fat diet.

Click here to watch the video and read the show notes:

http://highintensityhealth.com/198

As the Chief Medical Officer for Nourish Balance Thrive, Dr. Wood works with many influencers in the ketogenic diet space. He discusses how some of the individuals present with poor gut health after going on a strict ketogenic diet and his strategies to improve their gut health, while still staying low-carb-ish.

02:12 How Keto Goes Wrong:
04:03 Western Diet’s Effect upon the Microbiome:
05:00 Metabolic Endotoxemia:
09:28 Treating Endotoxemia in the Insulin Resistant:
10:18 Insulin and Chronic Inflammation:
13:51 Liquid Fats and Endotoxemia
17:04 Keep the Fiber—Even If You’re Keto
19:08 Dr. Wood’s Green Tea:
20:46 Bacterial Diversity:
24:01 Nourish Balance Thrive Online Clinic:
27:09 Flexible Carbohydrate Intake with Exercise:
38:08 Water Retention:
41:15 Maintaining Muscle Mass on a Ketogenic Diet:
45:02 Ketosis and Hormones:
46:59 Chronically Low Insulin:
49:35 Food Processing Alters Insulin Release:
52:16 Dr. Wood’s Morning Routine:
54:54 Dr. Wood’s Research:
55:57 Dr. Wood’s Favorite Herb:
57:05 Dr. Wood’s Elevator Pitch:

Click here to watch the video and read the show notes:

http://highintensityhealth.com/198

New research about fasting and the metabolic origins of cancer are changing the face of cancer treatment. For years, cancer science and medicine have focused (almost myopically) on DNA damage and immunological therapies.

Watch the interview and get the show notes: http://bit.ly/2wJdGFn

But burgeoning new research about the metabolic origins of cancer is challenging conventional dogma.

As Wayne Gretzky famously said, “Skate to where the puck is going, not to where it has been.” So, to help you better understand this new era of cancer prevention and therapeutics, we caught up with best-selling author and sought-after practitioner of this metabolic approach to cancer, Nasha Winters. 

As a cancer survivor herself, Dr. Nasha discusses the ketogenic diet plus fasting and clinical nutritional therapies that have kept her cancer , and many of her patients’ cancers, at bay. She reveals how simple intermittent fasting can prevent the reoccurrence of breast cancer.

Here’s more: http://bit.ly/2wJdGFn

Here are some aha moments and key takeaways:

04:25 Dysfunctional Mitochondria and DNA Repair

08:10 Ketogenic Diet as a Cancer Therapy

10:01Testing for Mitochondrial Dysfunction

16:54 Significance of High LDH (Lactate Dehydrogenase)

56:13 Epazote, Apricot Seeds and Avocado Seeds

1:05:14 Cyclical Ketosis Based on Seasons

Hope you get a lot out of this one, 

Mike

Watch the interview and get the show notes: http://bit.ly/2wJdGFn

Dr. Hazel Wallace discusses foods and exercises to help you stay lean, fit and healthy. 

Read the show notes: http://highintensityhealth.com/196

Watch the video interview: https://youtu.be/06uXCOsMnpA?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

02:00 Dr. Wallace’s Journey: 

004:30 The Power of Food: 

06:53 Social Media Accountability: 

08:25 Tracking Calories and Macronutrients: 

10:49 Dietary Advice for the Overweight Diabetic: 

13:47 Changing View of Healthy Food: 

16:46 Workout Nutrition: 

18:31 Carbs at Night: 

20:22 Gluten Myth: 

23:14 Eating Multiple Meals Myth: 

25:19 Exercise: 

27:43 Dr. Wallace’s Favorite Exercise: Learn to squat. It will teach you posture. Squats are a compound movement, utilizing more than two joints and engaging multiple muscle groups. Nail it down using body weights and then add weights.

28:18 Dr. Wallace’s Elevator Speech: In the UK, we need to get nutritionists into general practitioner practices.

Read the show notes: http://highintensityhealth.com/196

Watch the video interview: https://youtu.be/06uXCOsMnpA?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Shelese Pratt is a sought after therapist in the autism, ADHD and executive coaching community for her use of a brain integration technique.

Learn how to interpret your genes: http://bit.ly/2tQBzgf

Check out the show notes: http://highintensityhealth.com/196

In this episode, we discuss: 

- Ways that Crossinology’s Brain Integration Technique can improve mental performance and processing

- How trauma can slow down mental faculties

- Making sense of gene SNP (single nucleotide polymorphism) testing

- Yoga and mindfulness techniques to overcome suboptimal detox genes

Here are some key takeaways

01:55 Assessing Brain Function 

09:16 Childhood Trauma: If there is an interruption in neurodevelopment in the first 7 years of life, the neuro net may not be completed. During stress, the frontal lobe loses blood flow. 

10:30 The Frontal Cortex: It may not truly be behavior problems that children have. It may be that they are not able to fully integrate all of the areas of their brains. 

17:04 Breathing and Meditation

18:43 What is Brain Integration Technique? It is an integration of western neurology and the different neurological pathways associated with acupressure points in the body and different modes that we hold from the Indian chakra system. 

19:03 Testing Neurological Acupressure Points: Dr. Pratt uses applied kinesiology tests.

19:45 How is Brain Integration Therapy Done? 

21:47 Executive Case Story: Dr. Pratt sees a lot of executives. They find that their brains function more efficiently. 

24:44 Genetics vs Epigenetics: SNPs predispose us, but lifestyle should be a mainstay of clinical practice. She fine tunes with supplements. We shouldn’t count on them to drive our biochemistry. 

31:30 Minimize Environmental Toxins 

33:10 Detox to Promote Health

33:56 How to Use Castor Oil Packs for Detoxification: Castor oil packs help the liver detox and helps the immune system tonify and lymphatic system move. It also helps the GI system to heal. 

36:02 Castor Oil’s Mechanism of Action

37:40 Coffee Enemas: If done correctly and sparingly, they are very effective. 

38:20 Dr. Pratt’s Morning Routine 

40:49 Dr. Pratt’s Single Favorite Exercise: Dr. Pratt does Vinyasa yoga.

Learn how to interpret your genes: http://bit.ly/2tQBzgf

Check out the show notes: http://highintensityhealth.com/196

Dr. Tyna Moore discusses how PRP therapy works, the best ways to ensure you get the maximal results from the treatment, and how to vet a practitioner who offers the therapy.

We demonstrate the procedure here: http://bit.ly/2uyjL8A

Achy joints and lingering injuries are no fun for anyone. 

I know firsthand how this feels as I had a lingering biceps tendon pain that slowed me down for the better part of two years. 

But after just two treatments of platelet-rich plasma (PRP), I’m pain-free and back to 100% functionality. 

(The treatment also slowed down familial male-pattern baldness—which we demonstrate in this video.) 

After sharing my experience and outcomes with friends and family, I realized not many have heard of PRP or know how it works. 

So, we filmed the last session, which I thought you would enjoy: http://bit.ly/2uyjL8A

If you or someone you know has lingering joint pain, be sure to check out these key takeaways: 

00:50 How PRP (Platelet-Rich Plasma) Works 
01:25 Trauma as Therapy 
02:31 Ice and NSAIDS: These shut off the healing cascade 
16:01 Arthritis Is an Inflammatory Metabolic Condition of the Joint 
19:34 The Efficacy of Cortisone and Surgery 
28:44 VEGF (Vascular Endothelial Growth Factor) in PRP 
29:54 Smokers Don’t Heal? 
35:11 Hair Loss in Men and Women 
37:25 Limit PRP Regions for a Single Treatment
Hope you enjoy, 
Mike 
P.S. Learn how PRP can be used to heal lingering injuries and slow down hair loss http://bit.ly/2uyjL8A

Lately, we’ve been hearing more about the benefits of a high-fat diet, which seems to fly in the face of conventional thinking that “low fat is healthy.”

But fat is not the only nutrient that’s being vindicated; salt is following fat’s trajectory.

Here's the show notes: http://highintensityhealth.com/193

Watch the video: https://youtu.be/eTr3S2Bqlow?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Even though humans have been using salt to preserve foods for thousands of years, mainstream medical and dietetics professionals want you to avoid it.

The thinking goes that too much salt raises your blood pressure and leads to cardiovascular complications.

But, sought-after cardiovascular scientist and researcher Dr. James DiNicolantonio may set the record straight on salt.

He discusses how the nutrient gets widely depleted from alcohol and coffee consumption, and even healthy activities like exercise and sauna use.

He also explains how salt can be used pre-workout to boost exercise performance!

Here is a summary of his key tips on salt:

04:48 Losing Minerals in Sweat
07:42 Problems with a Low-Salt Diet
10:05 Symptoms of a Salt Deficiency:
11:49 Blood Markers of a Low-Salt Diet
22:47 Salt and Athletic Performance
35:16 Resistant Starch and Weight Gain

Hope you enjoy,

Mike

P.S. Learn how you can boost energy and enhance workout performance with salt.

Here's the show notes: http://highintensityhealth.com/193

Watch the video: https://youtu.be/eTr3S2Bqlow?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

“Burning fat for fuel” is the latest buzz these days.

But is it always possible or even healthy in certain circumstances?

If you’re doing short-duration, high-intensity exercise bouts, relying on fat for fuel may actually leave you tired—possibly even burned-out.

Download the show notes: http://bit.ly/2udPEnh

Watch the video interview: https://youtu.be/h2a0C1-l3D8?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Nutrition expert and coach for many explosive-sport athletes Danny Lennon discusses the latest strategies and tips that have helped his clients take their game to the next level.

He introduces an emerging idea about “smart” carbohydrates; how carbohydrates can be used selectively for intense exercise sessions.

Alternatively, for recovery or low-intensity training sessions, we can do that fasted or low-carb.

Here’s why some scientists are moving away from purely low-carb or high-carb and suggesting a saar-carb approach:

04:27 Symptoms of Under-Fueling:
07:02 Lifestyle Impacts on Performance and Body Composition
08:43 Sleep Quality/Duration for Fat Loss
18:24 Post-Workout Carbohydrates for Weight Loss
23:09 NEAT: Physical Activity Is Not Just a Calorie Burn
32:22 Carbs and Keto
40:01 Ketogenic/Low-Carb Diets in Sports
49:30 Emphasizing Hypertrophy with Nutrition

Download the show notes: http://bit.ly/2udPEnh

Watch the video interview: https://youtu.be/h2a0C1-l3D8?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Hope you enjoy,

Mike

Sami Sweeney is a high-level fitness coach and health influencer. She discusses key tips and insights from her nine year career in the fitness industry, managing the most successful Pure Barre franchise in company history.

Download the show notes:

http://highintensityhealth.com/191

Watch the video interview on YouTube: https://youtu.be/UIlaI-1GNA4?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Bonus Content:

https://www.youtube.com/watch?v=NnL83BmnjOg

Dr. Kathryn Retzler discusses science and stories about how the GAINSWave™ treatment has transformed marriages and sex lives and has led to a surprising boost in self-confidence in her male patients.

Get the show notes: http://highintensityhealth.com/190

It’s shockwave therapy to the male genitals, which can increase blood flow and optimize nerve transmission to the penis, restoring function to youth levels.

And, since more than 50% of men over 40 have erectile dysfunction (ED), I think it’s important that you know about it.

In this two-part interview, you’ll learn more about this new Gainswave treatment and the roots causes of erectile dysfunction.

But there is more ….

We also talk about porn—specifically about how it can be very addictive and can cause erectile dysfunction, particularly in young men.
If you have a teen child or a grandchild, or you work with young men, it’s important to know about the emerging research linking porn consumption and its long list of sexual and behavioral health implications.

Here’s a brief overview of the discussion:

02:39 Causes of Vascular Dysfunction within the Penis
05:05 Why Current Drug Treatments for ED Don’t Work Long-Term
07:25 Gainswave Therapy
09:21 Platelet-Rich Plasma in the Penis
15:11 Hormonal Relationship to ED
16:22 Pornography Causing Erectile Dysfunction
32:33 Gainswave Therapy and Women

Get the full show notes http://highintensityhealth.com/190

Watch the video(s): https://youtu.be/4bQ-JFjTXqQ?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Andrew Koutnik, BS is a PhD student at the D’Agostino lab at The University of South Florida. We discuss his latest research in the field of muscle wasting conditions, cancer cachexia and potential therapeutic

intervention to mitigate or attenuate muscle wasting in inflammatory states.

➢ Sponsored by XYMOGEN: http://bit.ly/2mNuPw7

Save on XYMOGEN"s Clinically studied Anabolic Amino Acid Complex

➢ Download the show notes and watch the full interview: http://highintensityhealth.com/189

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

02:10 Prevalence of Cachexia:

03:37 What is Cachexia?

07:04 Stages of Cachexia:

10:05 Anemia and cachexia:

10:15 Loss of Muscle Tone: Muscle is its own organ system that plays in integrative role to many other aspects of the body.

19:07 Diet Impact upon Muscle/Fat Loss:

24:45 Developing Effective Therapies for Cachexia

27:11 Sarcopenia: Sarcopenia does not have all of the facets of cachexia. In both you typically lose muscle tissue and body weight. You can have sarcopenia or cachexia, but be obese. Inflammation can play a role in sarcopenia.

29:42 Chronic Stressors: Exercise, not done in the extreme)

35:52 Beneficial Growth Signals:

36:59 Categories Therapies for Cancer Cachexia: These include nutritional therapies and appetite stimulators, like anti-anorexics. Other categories include anti-inflammatories and anabolic agents.

37:24 Nutritional Therapies: The goal of nutritional therapies and appetite stimulators is to eat more calories. Generally, you are not salvaging the muscle, nor are you growing muscle. When you over-consume food in a cachexic (or normal) state, you grow a disproportionate amount of adipose tissue.

39:03 Anti-Anorexic Therapies:

40:52 Anti-Inflammatory Therapies:

44:41 Anabolic Agents: Leucine is a nutritional anabolic agent which can stimulate muscle protein synthesis. BCAAs over periods of time can induce muscle growth. Stimulating muscle protein synthesis, the synthesis of new muscle, may have an anabolic role.

53:00 Caloric Restriction: Caloric restriction has its place in potential anti-cancer therapies, but cachexia can cause death and is a co-morbidity.

56:20 SARMs for Hypertrophy: Andrew hesitates to recommend, since it has not gone through phase three trials. It is context dependent.

59:59 Low Carb vs Keto: Andrew is a type 1 diabetic and a low carb approach helps him to manage his blood sugar levels. Carbs have a place in performance. Andrew does powerlifting and has made personal records using both dietary approaches.

01:13:51 Andrew’s Elevator Speech:

➢ Download the show notes and watch the full interview: http://highintensityhealth.com/189

Cancer-specific nutritional therapist and co-author of The Metabolic Approach to Cancer, Jess Kelley, discusses customizing nutrition treatments to prevent cancer and keep the disease process in check.

Show notes: http://highintensityhealth.com/188

Here are some key highlights:

02:17 Links between Nutrition and Cancer: About between 5 to 10 percent of all cancers are caused by genetics. The rest is rooted in diet and lifestyle. 95% of all cancers can be prevented and mitigated.
03:17 Traditional Oncology and Nutrition: Recommendations while going through chemotherapy are things like angel food cake, ice cream or cookies.  The only nutritional advice is “Just don’t lose weight”.
03:37 Cancer Therapy Diet: Cancer cells consume glucose at a rate much faster than healthy cells. Restricting carbohydrates and attaining ketosis is a powerful therapeutic diet. Jess reports great results from this in her clinic. When you fast before chemotherapy, generally there are fewer side effects and the clinical outcome is better.
05:31 Antioxidants during Chemotherapy: There is no evidence that you should avoid antioxidants during treatment. New research is showing that antioxidants during chemotherapy can be beneficial. Jess prefers that we get our antioxidants from phytonutrient dense food.
06:42 Cancer and Fasting/Ketogenic Diet: Jess has seen positive results using a ketogenic diet and fasting across all types of cancer. Brain cancer tends to respond the best. It helps slow the cancer process and improves quality of life.
08:11 Therapeutic Range of Ketones: Patients start with urine testing to follow glucose and ketone levels and then move to blood testing. The therapeutic range is glucose below 70 and ketones 3 or above. Everyone is different and it may take some fine tuning.
08:56 Variables Influencing Ketosis: Sleep impacts glucose regulation. Stress and exercise also have an impact. Many people eat too much protein, especially eggs, while on a ketogenic diet.
12:34 Importance of Phytonutrients: Jess designed a phytonutrient formula for consuming 10 different vegetables a day, yet keep your grams under 15 carbs.
15:25 Acceptable Fruit:
18:45 Carbs and Kids: We think that kids need carbs, but that is incorrect.
22:30 Jess’s Morning Routine:
23:38 Fasting: Skip dinner instead of skipping breakfast.
26:46 Jess’s Favorite Exercise:
27:13 Jess’s Favorite Herb/Nutrient:
28:25 Jess’s Elevator Pitch: Help to cultivate food security in small farms so people begin to be connected to their food sources. Teach people how to grow their own food and better educate children and adults about nutrition. The quality of organic food you grow is superior to what you find in the grocery store. The more a vegetable is exposed to oxygen and is oxidized, the more it loses its nutrients. Eat local.
30:59 Jess’s Oncology Nutrition E-Course:

Watch the interview on YouTube: http://highintensityhealth.com/188

Anti-aging expert Jeff Grimm came back on the podcast to discuss telomere testing and growth hormone. Check out the full video and show notes: http://highintensityhealth.com/187

02:03 Vitality and Optimal Performance:

04:07 Signs of over Doing It: 

05:16 Low Cortisol: 

08:55 Stimulating the Adrenals: 

010:31 How Old am I Biologically? 

12:11 Telomeres: 

14:49 Testing Telomeres: 

15:32 Quality and Health of Telomeres: 

16:43 Cellular Ageing: 

20:19 Telomeres and Chronic Disease: 

20:52 Positively Effecting Telomere Length: 

21:32 Herbs and Telomeres:

25:06 Preserving Telomeres through Meditation: 

27:18 Other Mechanisms for Increasing Telomere Length: 

30:04 Testing Telomeres: 

30:40 Inflammation’s Role in Immunosenescence: 

34:10 Manipulation of Growth Hormone: 

37:58 Impacts of Manipulating Growth Hormone:  

43:10 Head Trauma and Growth Hormone:

46:53 Jeff’s Morning Routine: 

48:15 Eat Fat, Get Thin: 

50:25 Sleep Hygiene:

52:39 Favorite Herb, Nutrient, Botanical or Food: 

57:49 Jeff’s Elevator Pitch: 

Check out the full video and show notes: http://highintensityhealth.com/187

Prolotherapy expert, Dr. Shawn Naylor discusses strategies to regenerate the health of tendons and ligaments and way you should request anesthetizing incisions before your next surgical procedure.

It’s a fascinating discussion and effective intervention that’s used by many athletes and active individuals.

Here’s a link the video interview: http://highintensityhealth.com/186

Show Sponsor: XYMOGEN

Enter HIH as your referral code when setting up your personal account to access these high-quality nutrition formulas.

Here are a few key takeaways:

01:59 What is Prolotherapy: It is the use of an injection to cause the proliferation of connective tissues, to enhance the structural integrity of something that was weak, loose, unstable or damaged.
02:27 Benefits from Needle Trauma: Just the trauma of using the needle causes some regeneration. Early studies found that injections of both saline and dextrose were both effective. In prolotherapy, the needle is used to create some trauma, making it bleed.
04:27 Formerly Sclerotherapy or Scar Therapy: About 60 or 70 years ago, when prolotherapy first started, the pioneers thought they were creating scarring. However, ligaments don’t heal that way. A ligament that has healed is indistinguishable under a microscope, from a healthy ligament.
05:55 NSAIDs/ Non-Steroidal Anti Inflammatory Drugs: When you are injured, an inflammatory response is triggered, creating a cascade of events that plays out over 6 to 8 weeks or so.
09:26 Tissues that Benefit from Prolotherapy: Nearly any joint can painful from an injury to soft tissue, so nearly any joint is amenable. There is a renewed interest in putting solution into the joint where cartilage is to improve vitality to that tissue.
13:12 Injection Materials and Anesthetics: Different prolotherapy providers use different solutions. Injecting platelet-rich plasma or stem cells are different solutions used in the same manner. A local anesthetic is used, most often lidocaine or procaine. Dr. Naylor prefers procaine, which is metabolized more quickly into an amino acid and is non-toxic. He also uses two homeopathics, Traumeel and Zeel in almost all injections. He uses B12 and dextrose in varying quantities. Low amounts of dextrose possibly causes an immunomodulatory effect.
19:24 Neurotherapy Injections: These injections are mainly superficial, into the skin. It can be effective in treating whiplash and traumatic brain injuries. Using nothing more than the local anesthetic, there have been very good results. During treatment, the anesthetic can have a significant neuromodulatory effect.
21:58 Prolozone Therapy: More caustic agents were sometimes used to get a more effective inflammatory response. Ozone lends itself well to prolotherapy.
28:22 The Role of Memory in Neurotherapy: Memory is a large part of whiplash and surgical scars. Surgeons do not generally use local anesthetic. When we are under general anesthesia, our basal ganglia (our ancient lizard brain) is still fairly conscious and probably traumatized by the surgery, especially the incision where your pain receptors are. A study showed that people used less opiates after surgery if local anesthetic was used before the incision was made. This probably applies to long term pain as well.
33:09 Trigger Point Therapy for Referred Pain:
36:20 Where to Find a Prolotherapy Practitioner:
37:51 Dr. Naylor’s Favorite Herb or Botanical:
39:11 Dr. Naylor’s Morning Routine:
40:57 Optimizing Prolotherapy:
43:29 Dr. Naylor’s Elevator Pitch:

Here’s a link the video interview: http://highintensityhealth.com/186

Dr. Lecovin he discusses insights about workout periodization and how to reduce pain, improve mobility and stability. Geoff has advanced training in nutrition, naturopathic medicine, chiropractic and acupuncture. 

Check out the show notes: http://highintensityhealth.com/185

Here’s a few highlights:

01:56 Dr. Lecovin’s Fitness Background:
04:13 Dr. Lecovin’s Current Fitness Regimen:
05:27 Optimal Performance Training Model:
08:27 Regional Interdependence:
10:58 Upper Cross Syndrome:
13:02 Autogenic Inhibition:
13:33 Changing a Dysfunctional Pattern:
14:20 Dealing with Inflammation:
14:55 Chronic Issues:
15:50 Advice for CrossFitters:
17:41 Dry Needling:
21:27 Undulating Periodization:
23:20 Trigger Points vs Meridians:
26:42 Instrument Assisted Soft Tissue Mobilization:  
28:10 Getting Treatment Sooner Than Later:
28:58 Where to Find a Practitioner:
32:19 Lower Cross Syndrome:
32:48 Foam Rolling:
33:42 Addressing Elbow/Biceps/Triceps Pain:
34:57 Joint Mobility and Stability:
36:47 Nutrition for Athletes:  
44:08 Our Ancestors and Ketosis:
45:23 Micronutrients:
45:30 Timing:
45:45 Supplements:
48:01 Dr. Lecovin’s Morning Routine:
50:32 Dr. Lecovin’s Favorite Herb/Nutrient/Whole Food: He
51:28 Dr. Lecovin’s Elevator Pitch:

Watch the video (and bonus interview) and check out the show notes: http://highintensityhealth.com/185

Weight lifting and crossfit may conjure up images of grunting and big muscles.

That’s because we don’t often think about the longevity and anti-aging properties associated with weight lifting …

Or how weight lifting can increase psychological resilience and transform the timid into the confident.

Watch the interview and read the full show notes: http://highintensityhealth.com/184

Save Your Seat on Our Next Webinar: http://highintensityhealth.com/keto-lean-webinar

And when it comes to long-term fat loss, weight lifting is possibly the most effective modality one can embrace.

Sought-after naturopathic doctor and avid strength athlete Dr. Amanda Milliquet discusses all this and more.

She shares the science of muscles and movement and tells a few transformation stories about how barbells shifted the once-shy into strong beings—in and out of the gym.

You might like these key takeaways:

11:22 Strengthening the rhomboids: Stretching the major and the minor pectoral muscles is the first step
14:43 Sleeping: Turn off your screens at least one hour before bed
18:00 Foam rolling: Dr. Milliquet finds foam rolling to be very valuable. Cushy rollers are not helpful—if you’re not in pain, you’re not doing much.
19:06 Decreasing inflammation: Taking fish oil supplements and eating a healthy diet help fight inflammation. Happiness is a huge part of health.
21:20 Crossfit carry-over
25:02 Fat loss: If you want to lose weight, you need to lift heavy weights
28:36 Deadlifts: Use your hamstrings for deadlifts. Romanian deadlifts are good. For engaging the glutes, the Russian kettlebell swing is best.
37:05 Muscle-building tips for women: Push yourself to the limit. Create muscle fiber damage, so it comes back stronger. Make sure that you are eating enough protein.
38:46 Dr. Milliquet’s favorite nutrient: German chamomile (Matricaria chamomilla) is her favorite herb. It’s a calming tea.
39:48 Dr. Milliquet’s morning routine
45:15 Dr. Milliquet’s elevator pitch

Watch the interview and read the full show notes: http://highintensityhealth.com/184

Dave Asprey discusses key highlights from his new book, Head Strong: http://amzn.to/2oyTcO4

A key theme we address herein is why dietary quality matters--especially for low-carb, high-fat (ketogenic) diets and the many ways to boost mitochondrial function for optimal brain health.

Sign up for the April 22nd Autoimmune and Lyme Event with Drs. Richard Horowitz and Ken Bock http://highintensityhealth.com/events

Read the show notes: http://highintensityhealth.com/183

Key Takeaways:

02:23 Origins of Bulletproof Coffee:

04:15 Bulletproof Intermittent Fasting: Dave was an early adapter to intermittent fasting.

07:29 More Neurologic Resilience: Mitochondria take food, light and direct electrical current and convert them into electricity within you.

09:36 Ketones and Your DNA: To manufacture protein in your cells, like neurotransmitters, repair proteins and bone synthesis, you need to be able to read the DNA. It is easier for your body to read DNA in the presence of ketones. There is also a reduction in inflammation from ketones.

11:21 Combine the Ketogenic AND Anti-Inflammatory Diet: Many ketogenic diets include NutraSweet, a mitochondrial toxin.

17:05 Selective Androgen Receptor Modulators: Within the past 2 years Dave has increased his polyphenol intake and he has been using selective androgen receptor modulators (SARMs).

24:25 Excess Cortisol: Excess cortisol negatively impacts mitochondrial function, causes weight gain and impedes muscle growth.

26:35 Mitochondria and Meditation: 30:13 The Power of Mitochondria: Mitochondria drive your emotions and behavior. They decide if a cell lives or dies.

34:42 Light’s Affect upon Mitochondrial Function: We have a deficiency of red light. We are too often exposed to blue light. O

49:15 Tracking Willpower:  Willpower requires electrons, which requires fuel. Every decision you make costs you something.

50:02 Dave’s Work Routine: His calendar is booked every minute of every day for the time he has agreed to work.

51:26 Dave’s Challenge: He believes that one of the most important things is to have quality unstructured time. That allows for creativity. He would like to have two mornings a week where nothing is scheduled.

55:49 Training Intuition: Dave consciously trains his intuition. Neuro Minor software is designed to teach you what is going on in your brain when you are not paying attention.

58:00 Dave’s Favorite Superfood: Coffee is his choice. The caffeine from 3 to 5 cups of coffee can double your morning ketones. Coffee is also a rich source of polyphenols and it tastes good.

59:19 Dave’s Elevator Pitch: It is time to go after Monsanto.

Read the show notes: http://highintensityhealth.com/183

Evan Hirsch, MD ABOIM is the author of Fix Your Fatigue.

He treats a lot of patients with persistent fatigue, low energy and chronic infections.

Check out this new book: http://amzn.to/2nBYeIF

Check out the show notes and full video: http://highintensityhealth.com/182

Here are a few key takeaways:

02:19 First Steps:
05:09 Viruses:
09:37 Treating Co-Infections:
11:00 Changing the Terrain:
13:46 Endocrine System:
16:03 Reversing Thyroid Disease:  
18:18 Contracting Bartonella:
23:51 Adrenal Support during Treatment:
24:56 Smilax: It is a blood cleanser.
25:57 Herxheimer Effect/Die off Help:
28:06 Dr. Hirsch’s Fatigue:
32:09 Sleep:
33:55 Antimicrobials:
36:54 Ketogenic/Low Carb – High Fat Diets:
37:41 Lyme and Lyme Co-Infections:
43:03 Mold:
45:27 Treating Mold:
47:49 EMF’s:
50:27 Baby Steps:
51:25 Dr. Hirsch’s Morning Routine:
54:16 Dr. Hirsch’s Favorite Nutrient:
55:34 Dr. Hirsch’s Elevator Pitch:

http://highintensityhealth.com/182

A new theory is emerging in the world of cognitive decline: Alzheimer’s disease and dementia manifest from basic metabolic imbalances within the brain.

The theory goes that the buildup of plaque deposits of the β-amyloid peptides in the Alzheimer’s brain may be due to too much insulin.

This is because the enzyme that degrades the plaque could be too busy breaking down insulin—allowing for β-amyloid to build up.

This may be why MCT oil (and the ketogenic diet) improves cognitive function in Alzheimer’s patients.

Expert in the field and author of The Alzheimer's Antidote, Amy Berger, MS, CNS, explains more. 

Read the show notes: http://highintensityhealth.com/181

She discusses more about:

02:16 The Alzheimer’s Brain: In a significant variant of Alzheimer’s, neurons in a certain region in the brain lose the ability to use glucose efficiently as a fuel.
03:54 Brain Fuel Metabolic Disorder: There may be a problem getting glucose into the brain or glucose in the brain into the cells to be used properly.
05:04 Type 3 Diabetes: Alzheimer’s has similarities to type 2 diabetes. There is still debate about what causes type 2 diabetes.
06:21 Diabetes and Alzheimer’s:
07:35 Early Detection: Even people in their 30s and 40s can show a decline in cerebral glucose uptake.
09:31 Ketogenic Diet to Restore Cellular Energy:
14:10 Beta Amyloid and Alzheimer’s:
16:24 Insulin Degrading Enzyme: It is an enzyme that gets rid of insulin once it has been used. It also gets rid of amyloid proteins. The Alzheimer’s brain does not appear to produce more of these amyloid proteins.
20:57 Sleep Dysregulation: People with Alzheimer’s disease tend to have sleep issues and altered circadian rhythms.
23:48 Brain’s Need for Glucose: The brain’s requirement for glucose does not imply a need for dietary carbohydrate. We can make glucose from other things.
31:25 Exogenous Ketones: With the cellular energy crisis in the brain, neurons atrophy. Axons atrophy and recede back into the neuron, breaking down cellular communication. The cells are not dead. We know this because when people receive exogenous ketones improve cognition. If you are doing a ketogenic-type diet for general health and fitness, exogenous ketones are not necessary. For neurodegeneration, exogenous ketones can be powerful. It is a short term symptom fix, unless coupled with a ketogenic or low carb diet. The ketogenic diet, which promotes your body to produce its own ketones, and other lifestyle interventions can, to some degree, reverse the damage. High glucose and high ketones in the body at the same time is type 1 diabetic ketoacidosis.
41:36 Lifestyle Changes:
47:40 ApoE4 Gene:
50:29 Statin Contribution to Alzheimer’s:
55:08 Amy’s Morning Routine:
56:58 Amy’s Favorite Exercise:
01:00:01 Amy’s Favorite Nutrient:
01:01:03 Amy’s Elevator Speech:

Read the show notes: http://highintensityhealth.com/181

Fascia expert, Dr. Shalini Bhat discusses how high-carb diets negatively affect fascia, and contribute to joint pain.

Watch the full interview: https://youtu.be/dFSUWxg_Mp8

Watch her ghee recipe demo: https://youtu.be/RC-dFPwO1zw

-----------------------------------------Lets Connect--------------------------------------

➢ Facebook https://www.facebook.com/MikeMutzelMS

➢ Instagram https://www.instagram.com/metabolic_mike

-----------------------------------------Key Time Stamps-----------------------------------

1:37: Fascia is a newly identified organ

3:22 : Diet is important for correcting musculoskeletal imbalances

4:19: Metabolic imbalances lead to slow healing

7:05: What is fascia and why is it important?

8:07: Palpating fascia dysfunction

9:55: How packaged food can create gut and fascia adhesions

11:57: Brain inflammation and systemic pain

14:43: How Functional Medicine and Orthopedics are different

Dr. Gerber discusses why it's important to measure post-meal insulin and the strong relationship between hyperinsulinemia and heart disease.

Show Notes: http://highintensityhealth.com/179

Key Takeaways:

02:07 Focus on Nutrition: Dr. Gerber has been focusing on nutrition and lifestyle for 17 years. He lost 40 pounds on the Atkins diet. His research found that metabolic disease is the root cause of many of the chronic diseases of today.
03:59 Calories/Fat-based Diets: Metabolic disease is related to insulin, hormonal dysregulation, inflammation, oxidative stress and advanced glycation.  
05:08 Insulin Metabolism: Dr. Gerber measures fasting insulin and 2 hour insulin, based upon the work of Dr. Joseph Kraft.
07:07 Preventive Imaging: Cardiologists see you after damage has begun. Prevention can begin with a CT of the heart, calcium score and ultrasounds to look for early plaque development.
09:03 Glucose Challenge with Insulin Assay: A glucose challenge is an effective screening tool for diabetes, cardiovascular disease.
14:04 Insulin: Insulin can compensate for blood sugar, so you can have hyperinsulinemia with normal blood sugar levels. It precedes insulin resistance.
15:05 Keto-Adapted/Low Carb:  Taking a glucose challenge while keto-adapted, your insulin level would be flat during the insulin assay.
18:17 Cancer as a Metabolic Disease: Many forms of cancer are very sensitive to carbohydrates and glucose.
21:48 Insulin and Cholesterol: Cholesterol is a symptom of metabolic dysregulation.
27:50 Weight Loss and Appetite Control
29:49 Body Composition and Cardiovascular Risk: Not everyone should be on a low carb/ketogenic diet.
31:28 Diet:
33:31 Advanced Cholesterol Testing: With standard lipid testing, looking at ratios and patient history, Dr. Gerber can tell what the particle size will be without testing.  It can be used to confirm particle size, if necessary.
35:09 High/Low Cholesterol and Longevity: Often, people who have heart attacks are at goal cholesterol levels. A study of elderly people in Japan found that people with higher cholesterol live longer, challenging the cholesterol hypothesis.
37:04 Ketogenic Diet and Cholesterol: Cholesterol ratios improve with ketogenic diets, for the most part. HDL goes up. Triglycerides go down. Other metabolic markers like insulin and A1C improve. In as much as 1/3 of people LDL goes up, in 1/3 it stays the same and in 1/3 LDL will drop.
38:45 Dr. Gerber’s Morning Routine: He skips breakfast, but has bulletproof coffee. Occasionally, he will have eggs. He hits the gym for resistance training and cardio. We were designed to move. Time to unwind and be at peace is important.
40:45 Dr. Gerber’s Favorite Herb/Nutrient:
41:06 Dr. Gerber’s Elevator Pitch:

New York Times bestselling author Dr. Natasha Turner discusses her simple and effective weight-loss plan that harnesses the power of the six hormones linked to strength, energy, and weight loss.

Although it is widely accepted that the thyroid hormones control weight loss efforts, Dr. Turner reveals how the impact of five other hormones―testosterone and DHEAs, adiponectin, growth hormone, adrenaline, and glucagon―are equally important when trying to lose weight.

Read the full show notes: http://highintensityhealth.com/178

Check out her new book, The Hormone Boost : http://amzn.to/2ma4dkX

Key takeaways from the interview--

02:02 Hormonal Impact of Diet:

05:39 Kitchen Makeover:

07:41 Thyroid Hormones:

11:26 Adiponectin and Fish Oil:

13:25 Protein and Body Fat:

17:46 Exercise for Fat Loss and Hormonal Balance

25:31 Weight Training to Lose Fat, Build Muscle:

27:13 Osteoporosis and Weight Training:

28:18 Blunting Cortisol and Yoga

31:20 What to Eat: High Protein Diets for Women

34:02 Intermittent Fasting for Fat Loss:

38:32 Carbohydrates Cycling and Timing:

46:04 Cravings and Dr. Turner’s Morning Routine:

Watch the YouTube Interview: https://youtu.be/ykwnbYeGdFI?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Dr. Burhenne is a sleep medicine dentist and bestselling author of The 8-Hour Sleep Paradox. He discusses the importance of nose breathing for proper airway development and how to improve

Watch this mouth taping tutorial and check out the snow notes: http://highintensityhealth.com/177

Key Timestamps

02:49 Mouth Breathing:
03:44 Stomach Acid:
04:30 Nose Breathing during Exercise:
07:14 Mouth Breathing during Sleep:
08:30 Bernoulli Effect:
09:25 Get Checked Out:
10:20 Narrow Airway Trend:
12:29 Reversing Structural Changes:
13:24 Impacts of Not Breathing Properly:
15:03 Benefits of Mouth Taping:
16:18 Sleep Apnea:
17:38 Children:
26:11 Mouth Taping with Sleep Apnea:
28:14 Mouth Taping with a Cold or Allergies:
30:13 Dr. Burhenne’s New Book:
32:30 Quality and Quantity Sleep Improvements:
34:18 Benefits of REM Sleep:
36:15 Kombucha:
19:04 Cavities and Staining:
44:20 Xylitol:
49:35 How to Mouth Tape:

Charles Poliquin has been training elite athletes and Olympians for the past 38 years. What's really unique about his approach, as you may know, he's always ahead of the science— some of the research that's coming out now in the strength and conditioning world, Charles has been talking about and implementing clinically with hist athletes for many years.

Check out the show notes: http://highintensityhealth.com/176

Learn more about Charle’s exclusive strength training series:  http://highintensityhealth.com/mass

Dr. Anna Lembke is a Stanford University based addition medicine specialist and author of, Drug Dealer, MD http://amzn.to/2kKN7fV

Read the full show notes: http://highintensityhealth.com/175

Here are some key time stamps:

02:14 History of the Opioid Epidemic:
07:36 Opioid Epidemic Now: In 2011 the CDC declared an opioid epidemic caused by over prescribing of opioids by doctors.
08:36 Incentive for Over Prescribing:
09:52 Change in Medicine to Prevent Addictions:
10:46 Infiltration of the Pharmaceutical Industry:
11:58 Neuroadaptation and Tolerance to Drugs and Alcohol:
13:30 Other Side Effects of Long Term Opioid Use
14:06 Lethal Effects of Opioids:
15:19 Safe Alternatives to Opioids:
16:23 Perioperative Opioid Use and Healing:
19:35 Risk Factors for Addiction:
22:19 Lessons from the Highly Addicted:
31:26 Family Resources:
32:50 Frontal Lobe Involvement:
35:59 Substance Use vs Addictive Use:
36:58 Dopamine and Addiction:
39:04 How Much is Too Much (Alcohol or other drugs)?

Watch on YouTube: https://youtu.be/55vuVbfdF5Q?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Cancer is classically relegated to a “disease of the immune system,” but new research suggests that “metabolic imbalances are upstream of many imbalances characteristic of cancer.”

A researcher in the field, Angela Poff, PhD, discusses more.

She explains how common metabolic imbalances favor cancer cell growth. 

Read the show notes: http://highintensityhealth.com/174

Watch on YouTube: https://youtu.be/uKsoKtkvChA?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Here are a few points we discuss in more depth:

- Widespread mitochondrial dysfunction in cancer
- How lactate increases the invasive capacity of the tumor and the ability to metastasize
- The role of oxygen and hypoxia in cancer cell growth

Dr. John Douillard came back on the podcast to discuss the science about wheat that the gluten free industry is not telling you.

Link to his new book, Eat Wheat: http://amzn.to/2jbtOvn

Link to Show Notes: http://highintensityhealth.com/173

About: Dr. John Douillard, DC, CAP, is a globally recognized leader in the fields of natural health, Ayurveda, and sports medicine. He is the creator of LifeSpa.com, the leading Ayurvedic health and wellness resource on the web. LifeSpa.com is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom with modern science. Dr. John is the former Director of Player Development for the New Jersey Nets NBA team, author of 6 health books, a repeat guest on the Dr. Oz show, and featured in Woman’s World Magazine, Huffington Post, Yoga Journal and dozens of other publications. He directs LifeSpa, the 2013 Holistic Wellness Center of the year in Boulder, CO.

Here are some key time-stamps:

03:59 Food Intolerances: 

05:26 Food Intolerance Myths: 

06:42 Problems down the Road:

07:10 Reasons for Broken Digestive/Detox Systems:

10:40 Gluten Free Industry: 

Link to his new book, Eat Wheat: http://amzn.to/2jbtOvn

Link to Show Notes: http://highintensityhealth.com/173

Dr. Cate Shanahan is a board certified Family Physician, author of Deep Nutrition and nutritional consults for the LA Lakers.

In this interview, we discuss the science behind real food-based, low-carb diets and sports performance. Additionally, we discuss the Four Pillars (common findings) of all healthy human diets.

➢ Read the Show Notes: http://highintensityhealth.com/172

➢ Deep Nutrition Book: http://amzn.to/2jj4cwT

➢Watch the video interview: https://youtu.be/FZBXb_nWG3w?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Dr. Bubbs is author of the Paleo Project. 

We review the latest research on low-carb diets, exercise and lifestyle factors and their potential benefits for accelerating fat loss and building muscle.

 Check out the show notes: http://highintensityhealth.com/171

➢ http://amzn.to/2imVpsm

➢ Connect with Dr. Bubbs: http://www.drmarcbubbs.com

Sought-after integrative endocrinologist Edwin Lee, MD, has a few tips about gut, adrenal and hormone balance for you.

Read the show notes: http://highintensityhealth.com/170 

He discusses:

- How the gut helps regulate blood sugar and enhance weight loss

- How raw foods can boost gut hormones

- How the gut is involved in detoxification

- Ways to balance the adrenal-thyroid-hormone axis

Click this link to get some of these tips.

Additionally, Dr. Lee is a best-selling author of health books for children. If you are a parent, grandparent or teacher, you should really check these out. http://highintensityhealth.com/170 

Watch the video interview: https://youtu.be/LTPMNYi8Fjc?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU 

Stanford University scientist Lucia Aronica, PhD, goes into details about how different diets—especially low-carb—affect our DNA structure (aka epigenome).

You might recall that your epigenome is the modifiable “scaffolding” that regulates your genes. (A tweak in the epigenome can either activate or silence your genes.)

Read the show notes: http://highintensityhealth.com/169

Watch the interview: https://youtu.be/v-6ONF_PZpc?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

We discuss:

-Genes, obesity and environment

-Key ways our epigenome is modified

-How to eat “epigenetically favorable” foods

-Why Dads are not off the hook for prenatal care: the paternal influence of gene structure

-How the ketogenic diet changes gene structure

P.S. Happy holidays! Hope you enjoy this gift of information about diet and gene function from Stanford’s Lucia Aronica, PhD.

Read the show notes: http://highintensityhealth.com/169

Watch the interview: https://youtu.be/v-6ONF_PZpc?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Yaron is a mathematician and a physicist, and the chief scientist and a cofounder of Nutrino.

He’s worked in a number of scientific areas, primarily in general relativity, integrable systems, partial differential equations, and the foundations of quantum theory. Yaron’s current work and research in Nutrino is a brave attempt to form a new interdisciplinary field he likes to call "mathematical nutrition."

Dr. Jason Fung is board certified nephrologist and author of the Obesity Code and co-author of The Complete Guide to Fasting, with best-selling author, Jimmy More.

Here's the link to the full show notes and new books about the science supporting intermittent fasting: http://bit.ly/2h0bAeL

Why fast?

"Fasting has been practiced since the dawn of humanity. Various religions prescribe periods of fasting and the ancient Greeks did it for mental clarity. Fasting lowers inulin and does not burn muscle like many people think,” says Dr. Jason Fung​.

Watch the video interview and check out the full show and resource page: http://bit.ly/2h0bAeL

Show Notes

02:17 History of Fasting: Fasting has been done since the dawn of humanity. Religions prescribe periods of fasting. Ancient Greeks did it for mental clarity. In the last 50 years there has been a strong move against fasting.

03:06 Nothing Wrong with Fasting: Dr. Fung investigated fasting and found that fasting had a great many benefits. Periodic fasting allows your body to burn off fat. Dr. Fung uses it with all of his overweight patients. Blood sugar medications need to be monitored closely once implementing fasting, or blood sugar could go too low.05:25 Hypoglycemia: If you are taking blood sugar meds, you may become hypoglycemic.

09:42 Muscle Loss and Fasting: Starvation mode and muscle loss are two of the many myths. Hypoglycemia is not a big concern unless you are taking blood sugar meds. As you fast, you will consume glycogen.

16:53 Hormones of Fasting: Fasting increases growth hormone. It increases noradrenaline. These are counter regulatory hormones, which counter the effect of insulin. Insulin lowers blood glucose.

22:04 Three Day a Week Fast: Dr. Fung does 24 hour fasts. He skips breakfast and lunch, going from dinner to dinner. This allows him to have dinner with his family.

26:32 Anti-Aging Benefits: Skin is protein, so skin may alter with intermittent fasting. During the process of fasting, you get rid of old cells as part of renovation.

28:44 Autophagy: mTOR is a major regulator of autophagy. Protein turns off autophagy. mTOR is a nutrient sensor, sensing protein.

33:37 Salt and Fasting: One reason why Dr. Fung’s patients use bone broth during a fast is for salt intake.

35:49 Kidney Function:

37:07 Hormone Impacts: The main hormone affected by fasting is insulin.

42:17 Cortisol and Fasting: Cortisol does rise with fasting. It is part of the counter regulatory hormones.

43:14 Noradrenaline: As this hormone rises, you get more energy and you don’t get the basal metabolic rate decrease that you get with caloric restriction. This is the key to weight loss.

48:09 Calories: Calories have nothing to do with weight loss. Fasting is about the time spent not eating. Fasting is about changing your hormones.

49:50 Nutrient Changes in the 1950s: There was little obesity. People ate cookies, white bread and ice cream. You ate within a 10 hour window.

54:51 Bullet Proof Coffee/Fat Fasting: Many of the benefits of fasting come from reducing insulin. Pure fat has almost no insulin effect.

56:26 Ketogenic Diet: Intermittent fasting and ketogenic diet are along the same spectrum, close cousins. The ultra-low carb ketogenic diet lowers insulin. Low carb diet delivers 71% of the insulin lowering of fasting. Many diseases of hyperinsulinemia, obesity and type 2 diabetes, can be treated effectively with a ketogenic diet. Fasting is easy for those of us on a ketogenic or low carb diet because our bodies become well adapted to fat metabolism after the first 2 weeks. Ketones may suppress the appetite.

01:00:39 Dr. Fung’s Morning Routine:

01:03:45 Dr. Fung’s Favorite Nutrient:

01:07:54 Dr. Fung’s Elevator Pitch: We need to teach people about the therapeutic value of fasting. It has the potential to change the entire health system of the world. Most of what we do is treat diabetes, high blood pressure and all of the downstream issues. All of this can be taken care of for free. We need to spread the knowledge of how to do it.

Watch the video interview and check out the full show and resource page: http://bit.ly/2h0bAeL

Einstein once said, “Nothing happens until something moves."


Movement is an essential element to both life and brain health. 


Without it, life is unthinkable says human neuroplasticity expert, Anat Baniel. 


She's written many books on the topic and helps people reshape their brain, through movement. 

Check out the show notes: http://highintensityhealth.com/166
 

In this video, Anat shares some new ways to help both the very young and old learn new skills (and preserve brain function with age).
 
In this interview she discusses:
 
-Why variability, not repetition, accelerates learning
-How movement with attention creates new connections in the brain
-Practical tips to drive positive brain changes and induce neuroplasticity
-Why clapping and rewarding children’s behavior may slow learning 

Check out the show notes: http://highintensityhealth.com/166

Support the podcast: http://theautismintensive.com

Sought after nutritionist, Josh Gitalis came on the podcast to simplify his most successful “how-to steps” to ensure you’re priming your inner tube of life for incoming nutrients.

Check out the full show notes and resources: http://highintensityhealth.com/165

Here's the short list of the DIY digestive strategies that we discuss in more depth:
-Deep breathing around meal time 
-Consuming bitters 10 to 15 minutes before eating helps to stimulate the digestive tract
-Get involved in the cooking process--the smells and tastes can help get the digestive juices flowing

Watch the full video interview: https://www.youtube.com/watch?v=25qF2lm5vcA

The science supporting the health benefits of a low-carb, high-fat diet continues to get stronger.

From reduced inflammation to improved fat-burning mitochondrial function to a changed microbiome, the evidence is there.

Leading pediatric neurologist in the space, Jong Rho, MD, came by to discuss the details with me.

Here's the show notes page: http://highintensityhealth.com/164

His laboratory continues to publish new research about how ketogenic diets affect the brain.

Here’s what he covered:
-The ketogenic diet and epilepsy
-How ketones affect whole-body metabolism and inflammation
-Ketogenic diet applications for autism, brain cancer, Alzheimer’s disease and brain injury
-Dispelling myths about carbs and brain health

Hope you enjoy this one!

Watch the video interview: https://www.youtube.com/watch?v=2EZ6pYOdqvg

Dr. Perlmutter came on the podcast to discuss gut bacteria, low-carb, high-fat diets, exercise and a decent view of the presidential election. 

Read the full show notes page: http://bit.ly/2fDQfE2

Watch on YouTube: https://www.youtube.com/watch?v=2hR9sD9eX-A

Hello there, 

The presidential election is finally behind us.

Hopefully the bickering and negative ads will go with it.

It was a great relief to have Dr. Perlmutter come on the podcast to teach ways to balance gut bacteria with real food.

He also shared tips on how to optimize brain and blood sugar health with high-fat diets and exercise.

And although the topic of the election did come up, it was in the context of being mindful and grateful.

Watch to learn more.

I hope you’ll thoroughly enjoy this informative conversation.

Be sure to grab a pen and paper as he and I took a deep dive into some key points regarding the gut microbiome and ketogenic diets.

Here are some key takeaways:

03:44 The Real Problem with Carbs
05:29 Eating for Your Microbiome
07:44 Why Fat Gets Blamed
09:00 Gut Bacteria Diversity and FMT (Fecal Microbiota Transplantation)
13:30 Problems with High Fat in the Research
21:46 Gut Bacteria and Heart Disease
26:53 The Ketogenic Diet, Cancer and Brain Health

Read the full show notes page: http://bit.ly/2fDQfE2

As a licensed naturopathic physician and avid strength athlete, Dr. Kinnon has a unique approach to health and wellness.

She’s a record holder in the Snatch, an olympic weightlifting exercise and has a thriving practice in West Vancouver, British Columbia.

Check out this upcoming event www.adrenalresetsummit.com

Read the show notes: www.highintensityhealth.com

Watch on YouTube: 

Here are a few key takeaways from this interview: 

02:16 Adrenal Fatigue:
05:17 Over Exercise/Training:
07:53 Adrenal Repair:
11:00 Hormone Orchestra:
14:24 Supplementing Men’s Hormones:
15:11 Adrenal Recovery:
18:43 Balancing Circadian Rhythms:
20:01 Creating Boundaries:
22:06 Adrenal Fatigue and Losing Weight:
23:25 Strength Training and Chronic Cardio:
26:39 Exercise and Ageing:
29:10 Effective Herbs for Adrenal Health:
31:26 The Role of Mindset in Fitness:
34:20 Dr. Kinnon’s Favorite Supplement, Herb or Botanical:
35:39 Dr. Kinnon’s Morning Routine:
40:15 Dr. Kinnon’s Top Health Tip

Dr. Caplan is board certified in Family Practice, Anti Aging and Regenerative Medicine, and Regenerative and Function Medicine (FAARM).

Today, we discuss many ways to help rebalance female and male hormones, naturally. 

She says, “There is a huge estrogen load and not enough progesterone, causing cycling issues, moodiness, weight gain and more. One could increase progesterone or reduce excess estrogens...through diet and detoxification.”

Get the full show notes and watch the full-length interivew: http://highintensityhealth.com/161-shari-caplan-MD

Here are a topic we discuss in more depth:

Stress and Our Hormones

Estrogen/Progesterone Balance

The Problem with Low Progesterone

Symptoms of Low Progesterone

Oral VS Topical Progesterone

Thanks for tuning in!

Mike

Welcome to episode #160 with Alessandro Ferretti, Dip ION, mBANT. Alessandro is a leading nutritionist in the UK and shared his latest findings in the realm of time-restricted feeding, ketogenic diet applications and using nutrients to rebalance circadian rhythms.

This interview is jam-packed with nuggets; so be sure to get and pen and paper out.

Watch the full interview and check out the show notes page: http://highintensityhealth.com/time-restricted-feeding

View related interviews on YouTube: https://youtu.be/MQpsFTVAqpA?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

NOTE: Our usual videographer, Sam couldn't be live in San Diego for this one, so we had a substitute...and thus the audio quality is not what you may be used to. I sincerely apologize for this, and hope you can still catch some of the many takeaways.

Here are some key takeaways:

02:04Time Restricted Feeding: There are different styles. Some of us use stimulants with fats. The best results come from abstaining from ingesting anything of caloric value during fasting. It instigates different glucose regulations and ketone readings. There is also alternate day fasting (a full 24 hrs). The more fat adapted you become and the more regular your ketones in both breath and blood, the stronger the correlation to a sustained increased HRV (heartrate variability),

05:10 Secondary Benefits of Ketones: Ketones are signaling molecules, not just substitutions for macronutrients or energy substrates. Ketones effect metabolic and inflammatory signatures, contributing to an increase in HRV. Beta-hydroxybutyrate and acetyl acetate promotes epigenetic control, mitochondrial protection, and histone acetylation function, reducing free radical damage to mitochondria.

07:16 Inflammation and Exercise:

13:17 Glycogen Storage and Keto Adaptation: The benefits of being a fat adapted person will stay, even when glycogen stores are tapped.

16:36 Inflammatory Proteins and Postworkout Recovery: Casein is often recommended at certain amounts at certain times of the day. Inflammatory proteins, post workout, stimulate more inflammation to shorten the time it takes to create new tissue.

17:11 Post Workout Nutrition and Glycogen Replenishment: We have been taught that we need protein and carbs to spike glycogen replenishment and spike insulin. The body can make glucose and store it as glycogen from virtually every substrate. Through gluconeogenesis from glycerol, fats or protein for the amino acids that are able to be converted to glucose can rebuild the stores.

19:58 Post Workout Fasting: The longer you fast post training, the recovery period is slightly shorter and secretions are made of human growth hormone and testosterone increase healing and shorten total recovery time. This breaks with what we have been taught.

23:25 How Ketosis Enhances our Metabolic Efficiency: Fat adapted people use less heat (thermogenesis) and you produce more ATP, given the same number of carbons you have. On top of that, fat is a cleaner and slow burning fuel.

28:35 Advice for Competitive Athletes and Cross Fitters: To become truly fat adapted, where your body preferentially uses fats to supply energy on demand, depending upon how much oxygen you have available through intensity, can take 3 to 9 months.

38:25 Going In and Out of Ketosis: When learning to be fat adapted, different foods can push the body into alert mode and out of ketosis.

40:22 Lifestyle Shift: Becoming fat adapted is total commitment. We socialize in the evening, when intermittent fasting is best. People can be highly motivated for the therapeutic effects, like positive effects upon epilepsy.

44:28 Where to Start: A good place to start is with a high fat/low carb diet. Begin to experiment. Perhaps try an intermittent fast. Check breath acetone.

44:33 Sleep Quality: Our guts are highly active in the middle part of the day (10 a.m. to 4 p.m), thus it is logical to consume most of our calories then. Food has a substantial impact upon body rhythm. Alessandro travels extensively, but does not suffer from jet lag. He regulates this with food. His body knows that when he eats, part of the day, whatever is left, must be either evening or morning.
51:48 Food and Circadian Rhythm: We discuss how foods can be used to restore (AKA entrain circadian rhythms)

Watch the full interview and check out the full show notes page: http://highintensityhealth.com/time-restricted-feeding

Dr. Ben Lynch and I caught up to discuss methylation and liver function, small intestinal bacterial overgrowth (SIBO) and gene testing.

Here are a few links we discuss in the interview: https://youtu.be/DAdJnnvdjYU

➢ Stratagene http://go.strategene.org/genetic-analysis

➢ Seeking Health http://bit.ly/1TQjG3H

➢ Genos Research https://www.genosresearch.com

Here are some key takeaways:

03:52 Harms of Folic Acid: Folic acid blocks folate receptors. These receptors are designed to bind to methylfolate, but folic acid will bind preferentially over methylfolate. Folic acid will bind to transport proteins, again blocking the binding of methylfolate.
05:49 Folic Acid Link to ADD/ADHD: Folate makes neurotransmitters that help with focus and attention. Consuming processed food is linked with ADD/ADHD and blood sugar crashes. There may be a link to the synthetic folate in the food, causing aberrations in methylation.

11:45 Dirty Genes: Dr. Lynch has written a book about genes that are perceived to be bad. MTHFR is seen as negative, but it may help with DNA synthesis and possibly repair.

13:44 Folinic Acid and MTHFR: Take folinic acid for hair growth. Methylfolate is for methylation. Folinic acid does DNA-based repair or DNA-based production and works with adenosine, which is used in ATP, energy.

17:05 Genetic Polymorphisms: We all have genetic polymorphisms, about 1 ½ million of them. They are not bad. They are just different.

17:45 Folate Needs during Pregnancy: Pregnant women need a combination of folinic acid and 5-MTHF.

18:31 Choline in Pregnancy:

21:51 COMT Polymorphism:

23:15 Liver Dysfunction:

25:50 Fatty Liver:

26:32 SIBO:

29:07 Supporting the Bile:

30:47 Gene Testing:

32:26 Addressing SNPs/Single Nucleotide Polymorphisms: The majority of SNPs are in regions of the gene that have no effect on your body or genetic function.

42:56 StrataGene Tool: StrataGene reports 50 clinically relevant SNPs. SNPs cannot be viewed in isolation. StrataGene does not make supplement recommendations.

“Sugar shrinks the brain … and I see ketogenic diets actually increase brain volume and changes in brain signaling,” says Jan Venter, MD.

Dr. Venter is the go-to physician for Vancouver, BC’s top CEOs and high performers.

Over the last 13 years, he has run thousands of brain maps (quantitative EEGs) and uses the principles of functional medicine to optimize cognition in his clients.

Here are a few of his best tips for boosting brain health: http://highintensityhealth.com/158

Another big part of Dr. Venter’s practice is helping folks heal after a head injury—from, say, a fall or a car accident.

He discusses how neurofeedback, nutrition and hormone balance are key to restoring brain health after trauma and to slowing down age-related cognitive decline.

We also talk about how to get into a state of flow to boost a plethora of neurochemicals that can help reverse brain fog and help you perform at a high level.

Get your pen and paper out as this one is loaded with nuggets.

04:39 Using Neurofeedback and Quantitative EEG
08:34 DIY Neurofeedback Devices
21:18 The State of Flow and Brain Health
33:42 Hormones, Supplementation and Cognition
39:35 Ketogenic Diet and the Brain
 
Hope you enjoy!
 
Mike
 
P.S. Learn how eating a high-fat diet and being a state of flow can boost your mental performance http://highintensityhealth.com/158

P.P.S. Watch the video interview https://youtu.be/oGCjUZ44MRk?list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU

Dr. Amy Myers stopped by to give a standout talk on women, autoimmunity and thyroid dysfunction.
 
We discuss why thyroid problems are so common in women and the most effect natural solutions to help optimize thyroid function.
 
Amy is a true artist of explanation and analogy. I really think you’re going to dig this one.
 
Click here to watch/listen to when you get a chance: http://bit.ly/2dujwVD

Here are a few key time stamps:
 
02:15 Iodine and Thyroid Health: fact or fiction?
09:00 How Stress Affect Thyroid Hormone Function
12:15 The Web of Autoimmune Disease and Thyroid Function
23:00 Advanced Thyroid Testing
27:00 Supporting Thyroid Health w/ Medications and Supplements
 
You can also read the full interview transcript: http://bit.ly/2dujwVD

Dr. Deanna and I discuss common questions and health goals when it comes to building muscle. Why should I build muscle? What sets, reps and programs are best? What if I just want to be toned, I don’t want to get bulky?

We address these and many more tips, especially about how muscle building balances hormones. 

Here’s a few key timestamps:

02:35 The Healthiest Way to Look Ripped
03:45  No Such Thing as Toned Muscle:
04:28 Training a Different Muscle Type for Low Body Fat:

04:58 Chronic Cardio and Muscle Loss:
07:09 Move Beyond Your Comfort Zone
10:58 The Workout for Rookies:
12:47 Deloading and Switching it Up:
14:09 Workout Duration and Rest Periods:

As you know by now, imbalances in the gut often trigger ailments throughout the whole body.

For example, a rise in blood cholesterol may be a protective mechanism to buffer the body from leaky gut.

On the flip side, a common digestive medicine can affect the entire cardiovascular network.

Here’s more on that: http://bit.ly/2d8EfNy

In this podcast, Dr. Kathryn Retzler and I discuss key blood tests that everyone over 40 should get to assess their true cardiovascular risk.

She talks about how hormone balance is connected to heart and brain health and that there are techniques to track brain function as we age.

She and I also discuss why more and more women have heart disease and how it’s decreasing the quality of life in many middle-aged women.

Patients fly in from all over the United States to see Dr. Retzler, and she’s often a keynote speaker at medical conferences. Listening to her is instructive.

P.S. Learn about key blood tests that assess heart disease risk and how to improve brain function with age. http://bit.ly/2d8EfNy

Dr. Deanna and I discuss the latest science and common misconceptions about eating low-carb: that dietary protein will convert to sugar and possibly make you fat and that you need to eat four to six meals per day.

Here’s a link to the show notes: http://highintensityhealth.com/154

Here are some more notes from today’s show—

Through a pathway known as gluconeogenesis, certain amino acids and fatty acids convert to sugar.

But this doesn’t necessary mean you’re no longer in ketosis.

Moreover, recent science has revealed that low-carb, high-protein diets create more healthy blood ketones than their protein versions.

The idea that it was healthy to eat four to six meals a day emerged before we fully understood circadian rhythms.

Your gut doesn’t operate in peak function around the clock like some may wrongfully have assumed.

Circadian rhythm research suggests that peak gut function occurs between 10 AM and 4 PM.

New research reveals that the gut actually stores the fat you eat for up to 18 hours.

We catch up with Dr. Deb Heald to discuss histamine, allergies and gut health.

Check out the show notes: http://bit.ly/2c7ELbZ

Watch the video interview: https://youtu.be/qWvrNt-tEzc

Do red wine, fish, cheese, or leftover and fermented foods bother you?

It could be the histamine, she says.

She talks about how histamine in foods triggers leaky gut and can make us more sensitive to seemingly healthy foods like nuts, seeds and certain vegetables.

Deb and I also took a deep dive into the topics of interval training and stress reduction.

At 55, Deb has a morning routine of intense intervals, which she says helps keep her brain sharp and her energy high. 
 
We also chatted about stress reduction and the best ways to overcome “perceived stress.”

Many of Deb’s patients were affected financially by the oil and gas market crash in Alberta, Canada-- which continues to cause a lot of worry among many.  

She reveals top tips and workarounds to help overcome  uncertainty.

Here are a few key timestamps:

05:26 Implementing Meditation
09:29 Interval Training at 55 Years Old
19:19 Gut Immune Response
23:03 Zonulin and Intestinal Permeability
23:53 Other Antinutrients in Food
26:02 Histamine Enzymes
41:57 Dr. Heald’s Morning Routine

Hope you enjoy,

Mike
 
P.S. Do you get seasick easily,  feel lousy after eating cheese, chocolate, and seafood or suffer from fertility issues? It could be histamine, learn more: http://bit.ly/2c7ELbZ

We caught up Dr. Paul Thomas to chat about his new book, the Vaccine—Friendly Plan.

A big trend in medicine nowadays is personalization.

(People are genetically, epigenetically and microbially different, so therapies should be customized to reflect this uniqueness. That’s the thinking.)

It seems that pediatrics, however, is still in the dark ages …

Every child gets the same vaccine—at the same time.
 
As of July 1, 2016, children in California can't even go to school, or daycare if you don't do all the vaccines per CDC the schedule.
 
A pediatrician of 25 years says this approach is obsolete.

When a child is at risk for autoimmunity, autism or the like—it doesn’t matter—the child gets the same immune-stimulating vaccines as everyone else.

Here is his customized alternative: http://bit.ly/2bgbLB4

This is a great resource that parents and grandparents should own.

I sure wish I’d had this book when my daughter was little.

Also in this interview, we discuss the data collected from his 11,000 charts that recorded this more conservative vaccine schedule.

Here are a few key timestamps:
 
03:52 Tdap Pregnancy Vaccine Theory
11:47 Flu Shots, Moms and and Autism
13:48 An Individualized Vaccine Approach?
19:21 Vaccines and Developmental Delays
22:24 Herd Immunity

Enjoy,

Mike

P.S. Learn Dr. Thomas' slower, evidence-based vaccine schedule that skips some vaccines, and spreads out the associated neurotoxin exposure of others

http://bit.ly/2bgbLB4

Ketogenic diets are all the rage there days.  It’s not just hype.
 
Nutritional ketosis brings you lower blood glucose and lower blood insulin levels, as well as weight loss.
 
These are just the side benefits!

The main benefit, in my opinion, is raising blood levels of Beta-hydroxybutyrate – one of the main ketones. BHB is a critical signaling molecule. It positively affects our genetic expression. It protects our DNA and reprograms our metabolism to mirror calorie restriction.  The impact upon the immune system, cancer fighting, metabolism, longevity, mitochondrial health, brain health and athletic performance are profound.
 
Deanna and I take a deep dive into nutritional ketosis and reviewed the science.

Here are some key time stamps:
 
02:19 Benefits of Blood Keto 
04:02 Ketones and Athletic Performance 
06:29 Calorie Restriction and Muscle Loss 
11:02 Pre and Post Exercise Nutrition 
13:03 Post Exercise Blood Glucose and Blood Ketones 
22:22 How Lean is Too Lean? 
26:44 Blood Ketones as Messenger Molecules 
27:39 Ketones and Brain Health/Function 
37:17 Protein for the Keto Adapted 
40:41 Ketones and Inflamaging
 

Welcome to Episode #150 w/ Drs Mark Dedomenico and Connie Guttersen, authors of The Love Diet. 

Sometimes, lifestyle medicine is poo-pooed as fluffy and ineffective when it comes treating serious diseases like heart disease and cancer.

But Mark Dedomenico, MD, co-developer of the coronary bypass surgery procedure, quit doing surgeries to start a lifestyle medicine center.

“As surgeons, we simply didn’t have the patient long enough to make sustainable changes in their habits that got them here,” he said.

Over 24 years later, Dr. Dedomenico has helped 11,000 patients change their nutrition, physical activity, and lifestyle and ultimately ditch their disease-causing habits.

Mindset and self-love are at the foundation of their progress.

Rewinding this mental blueprint framework is fundamental to long-term weight-loss success, says Dr. Dedomenico.

Here are his key mindset tips for weight loss:

Connie Guttersen, RD, PhD, and best-selling author of The Sonoma Diet, was part of this two-person interview.

She, too, has helped patients break the hidden shame-cycle and negative self-talk often associated with dieting.

(It may sound light and fluffy, but believe me, this is good stuff that can be applied to non-weight–related health issues like cancer and autoimmunity.)

We also discuss a few other things, including:

01:49 Breaking the Guilt Cycle:
02:37 Isolation and Eating:
05:50 First Week Dietary Changes:
07:03 Chemical and Emotional Reasons for Eating:
09:12 The Low-Carbohydrate Diet:
10:54 Gut Bacteria and Calorie Absorption: 
13:30 Water and Fiber and Appetite:
14:27 Inherited Gut Bacteria:
15:34 How It Started:
19:03 Creation of the Program:
21:57 Binge Eaters:
24:36 20/20 Lifestyle’s High Success Rates:
25:52 Genome Research:
27:38 Changing Environment and Self Talk:
31:05 Sleep and Stress:
32:13 The Necessity of Self-Compassion:
35:26 Tracking Tools/Modalities:
42:49 What is This Book About?
46:26 Dr. Guttersen’s Morning Routine:
46:41 Dr. Dedomenico’s Morning Routine:
47:19 A Favorite Herb, Nutrient or Botanical:
51:32 One Health Tip:

A pioneer in the field of integrative medicine, James M. Greenblatt, MD, has treated patients with mood disorders and complex eating disorders since 1990. After receiving his medical degree and completing his psychiatry residency at George Washington University, Dr. Greenblatt went on to complete a fellowship in child and adolescent psychiatry at Johns Hopkins Medical School.

On today’s podcast, he reminds us that violent criminals commonly have low levels of lithium in their bodies.

Scientists have proposed that lithium deficiency may increase aggression. When people hear “lithium,” many think of lithium carbonate, the high-dose, prescription-only drug that’s used to treat bipolar disorder, but lithium could also be one of the most important (but often neglected) minerals under discussion in the narrative of brain health and Alzheimer’s disease prevention.

Dr. Greenblatt says a few milligrams per day of lithium can do remarkable things for the brain, including:

02:34 Minerals and Neurologic Health

03:47 Causes of Mineral Deficiencies

05:47 Sauna Therapy and Mineral Loss

07:25 Nutritional Lithium and Mental Health

09:39 Lithium and Brain Chemistry

07:25 Nutritional Lithium and Mental Health

09:39 Lithium and Brain Chemistry

11:43 Lithium to Optimize Brain Function

23:07 Low Serum B12 and Mood Disorders

Rodney Dietert, PhD is a prominent researcher in the field of immunotoxicology--how toxins affect the immune system and author of The Human Superorganism.

After decades of studying how toxins affect health, he realized toxicology models didn’t tell the whole story about disease risk—there was something missing, he thought.

While lying awake one night he realized that gut microbes, too,  affect how toxins impact the immune system and our health.

“The microbes are the first ones to come in contact with these environmental toxins,” he says.
 
So he’s been urging medical professionals and toxicologist to rethink their models to include the microbiome.

He shares more details about toxins and microbes in summary of his life’s work, a new book called The Human Superorganism.

Here are a few key timestamps:

04:48 Microbiome and Drugs
08:43 Mother Child Microbial Transfer
15:56 Family Size and Microbiome Diversity
19:41 Rebiosis Strategies
25:14 The Importance of Bacterial DNA
30:23 The Two ‘Keystone’ Bacterial Species
37:54 Baby’s Immune System Control

Scientist Says Body Fat Is Actually Protective?

About a year ago, I sat down with MIT researcher Dr. Stephanie Seneff to talk about glyphosate and autism.

Our discussion motivated me to start growing my own vegetables. Even organic food contains significant levels of this herbicide that has been linked to many health ailments.

Recent research shows that this substance has made it into our water supplies and rainwater.

Dr. Seneff also brought up an interesting finding: the autism epidemic parallels the increase in the consumption of Roundup Ready crops.

We often hear scientists blame sugar consumption and low-fat diets for the increasing epidemic, but Stephanie Seneff’s research suggests that environmental toxins and glyphosate are hidden drivers of the obesity and autism epidemic. otherwise.

She says that body fat is protective against environmental toxins, and this is why:

Here are a few key takeaways from the interview:

This discussion is part of the autism intensive interview series that we aired in January. If you’re interested in checking out some of those interviews and learning more about how to raise happy and healthy children, click here.

02:18 Glyphosate on Crops

03:05 Human Consumption of Glyphosate

04:35 History of Glyphosate

05:50 Glyphosate/Disease Correlations

06:38 Tracking Potential Causes of Autism, Obesity

09:21 Gut Microbes and Glyphosate

10:13 New Glyphosate Product:

13:31 Oxalic Acid and Kidney Function

15:51 Preventing Glyphosate Exposure

19:32 Diseases Linked to Glyphosate Exposure

20:13 Bone Health and Glyphosate

22:01 Obesity, Toxins and Glyphosate

28:32 Glyphosate and the Gut Microbiome

30:34 Confined Animal Feeding Operations and Antibiotics

32:11 Glyposate and Gut Permeability (Leaky Gut)

36:24 Glyphosate and Methylation (MTHFR)

38:15 Folic Acid, Folate and GMO Foods

49:48 Estrogen Disruption and Glyphosate

Sarah is a Registered Dental Hygienist and Myofunctional Therapist. Today we talk about how dysfunctional day-time breathing can lead to sleep-disordered breathing and sleep dysfunction; altering the gut microbiome, circadian rhythms, contributing to metabolic disease.

Here are a few highlights:

02:34 Myofunctional Therapy

03:27 Open Mouth/Low Tongue

04:46 Issues with an Open Mouth: Our noses are meant to moisten, warm and clean air. Nitric oxide helps with the microbiome within our noses. Mouth breathing lowers nitric oxide levels. When we breathe through our mouths, we bypass these benefits. Chronic mouth breathing is a cause of sleep apnea. If you are mouth breathing during the day, you will be mouth breathing during the night. That leads to snoring. Snoring leads to upper airway resistance syndrome. It is a precursor to sleep apnea

07:17 Small Airways and Sleep Dysfunction

09:12 Contributors to Small Airways

12:08 Enlarged Adenoids and Tonsils in Children

Mark Burhenne, DDS, and I talk about all things sleep and why sleep quality, not just sleep duration, is so important.

As you know, sleep is all the rage these days.

 But many people are missing a key aspect that’s linked to sleep quality: how well you breathe while you sleep. 

If you have GERD, grind your teeth, snore, or wake up with a dry mouth, you may have a form of sleep-disordered breathing (SDB).

Sleep expert Dr. Mark Burhenne explains. 

As you may know, poor sleep and sleep hygiene (lights at night, inconsistent bedtimes) are linked to many diseases, including…

Cancer, heart disease, weight gain, diabetes, and more.

But it’s not just about getting in your 8 hours.

 Sleep quality is what counts.

And that has a lot to do with breathing.

But that’s just the tip of the iceberg. Here are a few more highlights from this show:

02:05 Sleep and Oral Health

04:50 What Happens in the Mouth Does Not Stay in the Mouth

05:58 Oral Microbiome

08:34 Diet for the Oral Microbiome

16:08 Why Talk to Your Dentist about Sleep?

20:04 Hidden Signs of Sleep Apnea

22:40 Breathing and Your Airway

25:28 GERD and Airway Dysfunction Correlation

Dr. David Brady is author of the Fibro Fix and  pioneer in the functional medicine movement and has been helping patients find the root causes of their chronic pain and fatigue.

In this interview, he discusses the research about why people have chronic pain and feature and solutions to help them fix it.

Here are a few key highlights:

09:15 What is Fibromyalgia?

15:28 Links Between Stress, Trauma and Pain

16:13 Can Fibromyalgia be ‘Good thing pushed too far?

28:29 Neurotransmission and Pain Processing

30:32 Modulating Serotonin Levels

33:21 Inflammation and Fibromyalgia

37:00 Impacts upon Sleep

39:04 Improving Sleep Quality

Anti-anxiety expert, Trudy Scott, CN shared the recent science about food and mood.

If you or someone you know often feels agitated, irritable or anxious, be sure to watch to check this out!

Trudy also discussed the details of a study finding a strong link between grass fed red meat consumption and good mental health in women.

Here’s a few key takeaways:

05:12 What is a Panic Attack? (what to do if you have one)
09:25 Low Serotonin
16:41 Food Sources of Tryptophan
19:23 Low GABA (what do you do?)
26:55 Copper/Zinc Balance
35:52 Oxytocin

Jason Wachob, is the Founder and CEO of mindbodygreen, the leading independent media brand dedicated to wellness with 10 million monthly unique visitors.

Here are a few highlights:

06:38 Jason’s Advice to Entrepreneurs: He believes in big ideas and saw Mind Body Green as something that could be big. In 2007 they had the idea and 2009 they officially launched. It took 3 years of hard work and sacrifice on the part of his partners and family to make it work. Building a powerful brand takes time. Trust takes years to build, seconds to lose and a lifetime to regain. It took a great deal of passion and dedication. Jason says to entrepreneurs that whatever you are doing always takes longer than you think. You have to be comfortable with ambiguity, because you will be operating without all of the information you want or need. Your problems don’t go away, they just change.

11:02 Lessons Learned from Experts: Everyone is different. We are all individuals and we change. For Jason, having a gratitude practice is huge. When Jason first awakens, he says thank you silently for each of the important things in his life. Hard work will get you far, as will the spiritual awareness, but the magic happens somewhere in the middle.

15:45 Mindfulness in Business: Bridgewater, one of the biggest hedge funds in the world, led by Ray Dalio, huge meditator. If you work at Bridgewater, it is strongly encouraged that you learn meditation as a means to achieve results. Meditation is viewed as a performance booster. Meditation helps us to manage (not eliminate) stress. It has seeped into corporate culture.

19:15 Mind/Body Practice: Find a mind/body practice that works for you to manage stress. It is essential to survival. For Jason, that’s meditation. He used to do yoga every day. As the Mindbodygreen business grew, his yoga practice diminished. He decided that he could not compromise his health and wellbeing. He committed to doing yoga on the weekends for 15 or 20 minutes at home. Jason does meditation every day for 20 minutes repeating his mantra over and over. Occasionally he does it twice a day, but he never misses a day. It has been a powerful game changing.

21:42 Meditation: There are 4 or 5 main types of meditation. Vedic is a form of meditation where you repeat a mantra, a word that has no meaning over and over in your head. It tunes out and drives focus. There is also posana silent meditation and breath oriented meditation.

Marco is a data scientist and founder of www.hrv4training.com. In this episode we talk about using self-tracking tools to monitor exercise recovery and life stress.

Here are some key highlight:

02:11 Heartrate Variability and the Parasympathetic Nervous System: 

05:04 High Heartrate Variability:

06:50 Athletes and HRV:

12:13 Measuring HRV:

19:02 The HRV4Training AP:

21:29 Untrained VS Trained:

24:14  Why Measure Your HRV? 

26:07 Diet/Nutrition and HRV: 

26:56 Training Modalities and HRV4Training:

31:07 When HRV Becomes Lower:

39:08 Becoming an HRV4Training Coach:

Aging gracefully is a catchphrase that’s been going around for a while …

But does anti-aging have any substance or meaning, or is it just marketing hype?

To answer this question, I caught up with sought-after, NYC-based Frank Lipman, MD, to talk

Dr. Lipman has written four best-selling books (two are related to aging) and has helped many people in their 50s and 60s feel young again.

As a South African-trained doctor, he’s got a unique perspective about optimizing health and preventing disease.

He shares his smart advice after 30+ years of practicing medicine in NYC:

Here are a few key points:

12:12 The ancient herb berberine

08:41 South African diets and low-carb

20:37 Treating hormones

27:49 The importance of sleep and brain function

32:05 Electronic sundown

36:43 Supplements for aging

37:18 Ubuntu and aging (concept and purpose)

Here are a few key takeaways from the interview:

01:01 Skinny Fat and Brain Health
04:39 Elevated Blood Sugar’s Impact upon the Brain
08:28 Minimizing Risk for Diabetes and Alzheimer’s
10:01 Diet and Cognitive Function
13:12 Metabolic Flexibility and Intermittent Fasting
20:05 Olive Oil and the Brain
28:25 The APOE-ε4 Gene SNP- New Updates
34:32 Tips to Optimize Brain Health and Function
42:40 Dairy and Neurologic Issues

Dr. Tyna Moore is recognized as an authority in the application of natural pain solutions and regenerative injection therapies to treat all varieties of musculoskeletal conditions. As both a board certified Naturopathic and Chiropractic physician, she brings a unique perspective and expertise to the diagnosis and treatment of orthopedic conditions.