Thu, 25 April 2024
Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health. Sponsored Message: Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE Save 12% OFF with code podcast at checkout. Link to Video and Show Notes: https://bit.ly/3QixFF4 Research: Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017). Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022). Show Notes:
00:30 Exercise and a low carb diet support joint health. 02:20 Exercise more, if you have arthritis. 03:50 Inflammation and body weight are involved in the breakdown of joints. 05:00 Leptin, released from fat tissue, triggers chronic inflammation. 07:05 Glucose and insulin parallel with leptin levels. 08:45 Compress your feeding window.
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Mon, 22 April 2024
Curb Food Cravings and support Metabolic Health with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Show notes: https://bit.ly/4b3BNRh Time Stamps: 0:00 Intro
Direct download: Diet_and_Mental_Health_Vegan_VS_Omnivore_Diet_.mp3
Category:general -- posted at: 8:20am PDT |
Wed, 17 April 2024
Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems. Sponsored Message:
Link to Video Interview, Research and Show Notes: https://bit.ly/3U5RIaS Show Notes: 02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on |
Wed, 3 April 2024
Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive. Support Your Sleep and Hormonal Balance with innovative Myo Relax and Calm: https://bit.ly/myo-relax-sleep-blend Save with code Podcast at checkout Link to Video & Show Notes: https://bit.ly/3vC0hSK
0:00 Intro |
Thu, 28 March 2024
A Cochrane review of randomized controlled trials finds saturated fat doesn't clog arteries or impact your risk of heart disease.
Save with code Podcast at checkout Show Notes: https://bit.ly/4aazuvD Research Cited: Hooper, L. et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst. Rev. 5, CD011737 (2020).
00:00 A review of randomized control trials of at least 24-month duration. |
Tue, 26 March 2024
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Thu, 21 March 2024
'Intermittent fasting may raise risk of heart disease death,' sensational headlines read. Not so fast... Sponsored Message: Crush your workouts with the Creatine Enhanced Electrolyte Stix by MYOXCIENCE: Video, Images and Research Cited: Time Stamps: 0:00 Intro 0:03 Sensational headlines 0:57 Statistical details 1:30 Nutritional epidemiology 2:54 Study period was 2003 to 2018 3:22 Only 414 people in 8 hour feeding arm 4:30 Smoking 6:47 20% died, why? 8:41 AHA Conflicts of interest
Direct download: Fasting_Will_NOT_Give_you_a_Heart_Attack.mp3
Category:general -- posted at: 1:08pm PDT |
Thu, 14 March 2024
New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE Save with code Podcast at checkout Video, Research and Show Notes: https://bit.ly/3PK2BxZ
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Tue, 5 March 2024
Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to research and show notes: https://bit.ly/3SYC94i
00:00 Linoleic acid oxidizes easily. |
Wed, 28 February 2024
Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health.
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Sat, 24 February 2024
A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Save with code Podcast at checkout Link to research: https://bit.ly/3IbVutP Show Notes:00:00 High consumption of ultra processed foods is the main risk factor in coronary artery |
Thu, 15 February 2024
Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease. Sponsored: Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to full show notes and articles: https://bit.ly/3uKRKMC Connect with Dr. Ovadia: https://ifixhearts.com/quiz/
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Tue, 13 February 2024
Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details... Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Save on the Bon Charge Sauna Blanket: https://bit.ly/IR-sauna-blanket Link to the video overview, research & show notes: https://bit.ly/4bCQMTl
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Thu, 1 February 2024
A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to Video: https://bit.ly/3HH0pCT
Show Notes:
01:25 Fiber is an intestinal traffic jam. 02:00 Daily bowel movements occurred for most zero fiber study participants. 03:30 Consider reducing fiber if you have digestive issues. 09:26 Returning to high fiber diets brought a return of digestive symptoms. 11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group. 12:20 Fiber aggravates constipation, pain, bloating, and gas.
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Tue, 23 January 2024
A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Save on the Bon Charge Sauna Blanket: https://bit.ly/IR-sauna-blanket Link to Show Notes: https://bit.ly/3Occaoh Research Cited: Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002. Time Stamps: 00:00 High quality diets are linked to a slower pace of biologic aging. 01:00 Dunedin Pace of Aging Methylation Profile 01:50 Nine hallmarks of aging reflect physiologic dysfunction. 02:20 Poor quality diets enriched in processed foods are linked with faster aging. 03:56 Sauna therapy is an exercise memetic, mimicking what exercise does. 04:30 You can slow aging by taking Metformin and DHEA. 05:00 Positive thoughts of aging is associated with a slower pace of biologic aging. 06:00 Foods not found in nature are problematic for your health. 7:00 TruDiagnostics Aging test: Save 12 with this link |
Mon, 22 January 2024
While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues. Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix References: Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023). Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.
00:00 High cholesterol, as you age, is protective. 01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease. 02:00 Middle aged men have a risk from high LDL and high total cholesterol. 02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer. 05:40 Your LDL goes up as you become more metabolically healthy. 05:50 Triglycerides enrich cholesterol particles in the insulin resistant 06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1. 07:00 Low cholesterol is a risk factor for poor prognosis for cancer. |
Mon, 15 January 2024
Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply. Curb Food Cravings and Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Use code podcast to save 12%
Time Stamps: 00:00 Canola is repurposed motor oil. 00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis. 00:50 Canola contains high amounts of toxic fatty acid, erucic acid. 01:20 Canola is derived from rapeseed. 04:30 Consume fruit oils, not oils from seeds. 05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA. 06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola. 07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease. 08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation. |
Sat, 6 January 2024
A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal. Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went. Scientists in the Netherlands challenged this old paradigm… Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Link to Research and Video: https://bit.ly/3NO3Afd Episode Time Stamps: 0:00 Higher protein after exercise increases muscle protein synthesis. 0:45 Essential amino acids do not become oxidized even after 100 grams of protein. 2:00 You do not have to spread out your protein consumption. 3:45 Anabolic resistance is a phenomenon of aging, requiring more protein. 6:00 The more protein you have, the more anabolism you have. 8:00 Exercise and protein both build muscle. 9:10 Animals consume large amounts of protein infrequently. 12:18 There is no scientific proof that excess amino acids are being oxidized. 13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours. 17:00 There was a transient rise in insulin in the 100-gram group. 18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue. 20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.
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Thu, 4 January 2024
Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble. Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Link to Research and Videos: https://bit.ly/3tGzCmJ Episode Time Stamps: 00:00 Crisco is hydrogenated cotton seed oil, originally a waste product. 00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer. 01:20 Plant-based doesn’t mean it’s healthy. 02:22 There is a toxic to humans and animals, natural insecticide in cotton seed. 05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification. 06:15 Hydrogenated oils make foods crispier and more palatable. 07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food. 10:25 80 years later, we learned that animal fat is superior and more health promoting. 11:50 Focus on ingredients and how humans historically ate. |
Thu, 28 December 2023
Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices. Sponsored Message: Save on the Bon Charge Sauna Blanket: bit.ly/IR-sauna-blanket Save on the Ultimate Six Week Glute and Leg Training Program: bit.ly/glute-masterclass Link to Video and Show Notes: https://bit.ly/3GYzAcP Episode Time Stamps:
04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods. 06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations. 08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%. 09:30 People who eat together with their family consistently consume more real whole nutrient dense foods. 11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children. For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity. 13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge. 15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans. 16:20 60 to 80% of all physician visits today are for stress-related illnesses. 17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone. It neutralizes the effects of cortisol. 17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination. 18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease. 19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen. 22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell. 23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around. 23:50 Flavor is a language. Food scientists manipulate our flavor associations. 25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality. 28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage. 29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients. 32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI. 36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome. 42:30 Virtual Family Health & Fitness Summit access is part of your book purchase. 53:00 We outsource our care to entities that profit from our sickness. |
Wed, 20 December 2023
The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.
Use code podcast to save 12% OFF at checkout Link to Study and Video: https://bit.ly/3NAEEbe Time Stamps 00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets. |
Wed, 13 December 2023
New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/Berberine-Fasting-Accelerator Link to Show Notes: https://bit.ly/3GHKiEp Studies Mentioned: Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021). Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023). Show Notes: 00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling. 01:30 Long-term alcohol consumption can correlate with early onset dementia. 03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s. 06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain. 07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline. 08:05 Insulin resistance strongly correlates with depression. 08:30 Diabetes predisposes you to cognitive decline. 09:00 Low carb/ketogenic diet significantly improves cognition and quality of life. 11:20 Insulin plays critical roles in the health of your brain. 11:40 Under muscled people over 60 have increased risk for cognitive decline. 12:00 Dementia starts in your 30s. |
Wed, 29 November 2023
Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.
Get Erika's Six Week Training Program: https://bit.ly/glute-masterclass Link to Video and Show Notes: https://bit.ly/49VZpYr
0:00 Intro |
Tue, 21 November 2023
Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details. Sponsored Message: Support your fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE Nutrition: https://bit.ly/berberine-fasting-accelerator Use code Podcast to save Links to Video & Images: https://bit.ly/3sJ86EK Study Mentioned Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015). Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015). Time Stamps 00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease. 03:10 Trans fats are problematic. 05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption. 07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality. 09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group. 11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality. 14:00 At the time dietary advice was introduced despite having no evidence to support it. 15:30 More than 600,000 people die from cardiovascular disease every year. |
Fri, 10 November 2023
Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix
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Wed, 1 November 2023
Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health. Support your Vitamin D & K2 Health with this combo by MYOXCIENCE: https://bit.ly/vitamin-d-k-2-blend Video plus show notes: https://bit.ly/49jQMX7 Key Takeaways: 0:00 Intro
Direct download: Vitamin_D_and_Deuterium_Deep_Dive_Nasal_Breathing_Airway_Health_and_More__Joel_Gould_DDS.mp3
Category:general -- posted at: 4:31pm PDT |
Tue, 24 October 2023
Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants.
Link to expanded show notes & video review: https://bit.ly/3FrEq1H
Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021. Study Time Stamps: 00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population. 04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease. 05:35 Red meat does not spike glucose and insulin to the same degree as soda. 06:45 Look at the baseline characteristics of study participants. 12:55 Processed meats are generally unhealthy. 16:25 Increasing red meat consumption usually results in less body fat. 20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes. 22:25 The study was funded by an NIH grant. 22:35 Vegans and vegetarians eat the most ultra processed food. |
Mon, 23 October 2023
Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Link to expanded show notes: https://bit.ly/3tPRxXG Michelle's Book: https://amzn.to/3tBUhrC Show Notes: 0:00 Intro |
Tue, 17 October 2023
Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research.
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix
0:00 Intro |
Tue, 10 October 2023
Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix Link to articles & show notes: https://bit.ly/3tkW4kG Study Mentioned: Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021). Show Notes: 00:00 Fasting is counterproductive to preserving and building muscle. 00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary. 01:30 Insulin helps build and preserve muscle. 05:00 If you have little body fat, excessive fasting may impact lean muscle mass. 06:00 The more muscle mass you have, the higher your resting metabolic rate will be. 07:12 If you feel weaker, try decreasing your fasting and increase your exercise. 08:00 Muscle mass is inversely correlated with all-cause mortality. 08:30 Quick weight loss can include loss of lean muscle tissue. 10:45 If you are fasting, you may want to increase your protein intake. |
Sat, 7 October 2023
A fascinating new study finds common biomarkers predict the odds of living to 100 years of age. This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age. Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM Sponsored: Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/berberine-fasting-accelerator
03:00 2.7% of participants reached their 100th birthday. 03:30 Non-centenarians had double or triple the rates of common conditions. 04:00 Cardiovascular disease decreases your health span and life span. 05:30 Higher total cholesterol is associated with becoming a centenarian. 07:30 Centenarians had lower levels of blood glucose. 08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress. 10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians. 12:00 Cholesterol may be protective. 15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian. 17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol. 18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition. 24:45 ApoB to A1 ratio gives insight into lipoprotein health. 27:50 A short term cold can raise iron levels. |
Tue, 26 September 2023
Early onset cancers are on the rise in young adults, yet experts claim they 'don't know what's driving the surge.' Research finds Millennials have more chronic health conditions compared to other generations, likely from early introduction of processed foods. Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to Studies: https://bit.ly/3sMkdAu Tripping Over the Truth Book: https://amzn.to/3ENhbiG ----------------------Show Notes-------------------------- 00:00 Intro |
Sat, 16 September 2023
Let's take a deep dive into protein, how much you need for your bodyweight, muscle gain, fat loss and why aging increases protein requirements. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
00:00 Intro |
Mon, 11 September 2023
A new study finds vegan dieters have higher concentrations of omega-6 fatty acids and lower quantities of health-promoting omega-3 fatty acids, including pro-resolving lipid mediators, in their cell membranes when compared to omnivores. Resolvins are bioactive lipids made from dietary omega-3 fatty acids that help resolve inflammation. Resolvins were not detected in the plasma of any vegan subjects, whereas nine out of twenty-four omnivores had detectable concentrations. These new findings have important implications for heart, brain and prenatal health.
Test your omega-3 index: https://bit.ly/3EA5ECM Link to Studies: https://bit.ly/3sMkdAu
00:00 Intro
Direct download: Fatty_Acid_Differences_Vegan_VS_Omnivore.mp3
Category:general -- posted at: 12:20pm PDT |
Thu, 31 August 2023
The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix Link to Video and Studies: https://bit.ly/44wVL3d Studies Mentioned:
Time Stamps: 0:20 Weight Regain due to muscle loss 0:45 Prioritize muscle health with fat loss 1:47 Stimulants have side-effects 2:24 GLP-1 agonists aren’t great 3:23 Metabolic Adaptations with dieting 4:00 Brown fat activation 4:55 Lean tissue loss 6:10 Aerobic VS Resistance Training 6:23 Preventing muscle loss 7:27 This image explains all 8:15 Preventing fat gain 9:50 Brown fat activation 11:59 Consistency is key with brown fat activation 12:45 Cold plunges and heart health
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Mon, 28 August 2023
After years of intensive LDL-lowering therapies heart disease is still the leading cause of death, claiming over 600,000 lives annually in the USA alone. It's time to focus more on triglycerides and metabolic health. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/Berberine-Fasting-Accelerator Research Links: https://bit.ly/3YR5wIl Here’s a few key takeaways:
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Wed, 23 August 2023
New research shows exercise is one of the most important tools for fighting off respiratory infections, including COVID-19. Here's a summary of the most recent data... Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Studies, Video and Images: https://bit.ly/3KRY2z2 1. Torres, G., Constantinou, D., Gradidge, P., Patel, D. & Patricios, J. Exercise is the Most Important Medicine for COVID-19. Curr. Sports Med. Rep. 22, 284–289 (2023). 2. Jimeno-Almazán, A. et al. Effects of a concurrent training, respiratory muscle exercise, and self-management recommendations on recovery from post-COVID-19 conditions: the RECOVE trial. J. Appl. Physiol. 134, 95–104 (2023).
00:00 Exercise is the most important medicine for COVID19. 02:10 Exercise reduces the severity of upper respiratory tract infections. 02:30 Exercise reduces odds of contracting COVID, being hospitalized, being in the ICU, and risk of death. 05:10 Exercise reduces inflammation. 07:30 Autophagy and mitophagy occur with every exercise session, optimizing energy production. 09:20 Exercise prevents the accumulation of exhausted T cells. 10:45 Exercise releases myokines that help the thymus gland release T cells. 11:00 T cells and B cells are mobilized in the blood by increased catecholamines during exercise, and likely cold exposure. 11:20 Natural killer cells and viral specific T cells occur with each exercise session. 12:00 Aerobic exercise mobilizes T lymphocytes, T cells, and effector cells. 13:00 Exercise exerts anti-inflammatory effects within the heart. 13:50 Stem cells from muscle are released during intense exercise. 14:35 Your frontline mucosal defense is impacted by exercise. 15:30 Myokines from exercise increase BDNF. |
Thu, 17 August 2023
Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix Research Links + Video: bit.ly/45q9DwU Show Notes: 00:00 Intro
Direct download: Creatine_for_Muscle_Gain_in_Hot_Environments.mp3
Category:general -- posted at: 1:12pm PDT |
Tue, 15 August 2023
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group. 01:40 Super sets, drop sets, and rest pause training can cut your time. 02:13 Do exercise specific warmup to prime your muscles. 04:00 For hypertrophy, focus on lower rep ranges. 05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body. 07:50 Compound movements incorporate 2 or more joints during exercise. 08:20 Train multi-joint exercises. 08:45 Training volume is more important than frequency. 10:10 Training for speed may boost strength gains.
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Tue, 15 August 2023
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group. 01:40 Super sets, drop sets, and rest pause training can cut your time. 02:13 Do exercise specific warmup to prime your muscles. 04:00 For hypertrophy, focus on lower rep ranges. 05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body. 07:50 Compound movements incorporate 2 or more joints during exercise. 08:20 Train multi-joint exercises. 08:45 Training volume is more important than frequency. 10:10 Training for speed may boost strength gains.
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Thu, 10 August 2023
Dr. Seager discusses science and best-practices with cold immersions for supporting hormonal health. Sponsored:
Save $350 off an amazing Cold Water Immersion tank with code HIH350: morozkoforge.com Show Notes: 2:25 Surprise is a basic human emotion that opens all your senses. Surprise updates your belief systems. 03:20 Complete freedom from stress is death. Stress is part of what makes us alive. There is a systemic beneficial response. 03:40 Thermal contrast is used to measure physiologic responses to stress. Adapting to this kind of stress is a measure of your resilience. 04:40 It is your beliefs about stress being harmful that cause harm to your health. 05:00 Our ancestors lived in discomfort and sought comfort. We should be seeking discomfort. Intentional discomfort with recovery makes us more resilient. 07:10 Water cold as 60 degrees will help your metabolism. Psychological resilience begins at water about 39 degrees. 09:50 HRV improves with cold exposure. Your heart rate should expand or contract to adjust to the demands of your body. HRV is a physiologic measure of your psychological resilience. It makes your heart more resilient. 11:30 Ice cold water exposure activates thermogenesis, the autonomic nervous system, and production of neurotransmitters and hormones that your body needs when your fight/flight system is on high alert. 13:10 When you come out of the ice water, you feel like superman. 14:30 Autonomic conflict theory: You will gasp. Gasp reflex activates fight/flight, increases your heart rate. If you cannot calm your breath, you may hyperventilate. A countervailing reflex is the dive reflex where you automatically shut down your breath and metabolism goes into conservation mode. It conserves oxygen and builds up carbon dioxide and slows your metabolism. 61:10 Your heart rate goes up In an ice water bath, and your liver releases glycogen into your bloodstream to fuel your muscles. 16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, it will create an autonomic conflict that may cause your heart to skip a beat. It is potentially an issue with people with arrythmia. However, there are no documented cases of heart arrythmia and cold emersion causing issues. 17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold. Hyperventilation purges the carbon dioxide from your system and can shut down the receptors that give you the urge to breathe. 18:40 Go feet first. Bathe sober. Breathe continuously. 20:25 Primary Raynaud is a complex extreme over reaction to cold. It is partly physiological and part psychological. In general, cold induces vasal restriction. To protect your core, your body changes the circulation of your blood, shutting off circulation to your fingers, toes, and limbs. It reduces heat extraction. Secondary Raynaud is a vascular disorder caused by some other disease. 22:10 Anxiety makes a Raynaud response worse, which makes the anxiety worse. 22:25 Exposure therapy has been a successful method for overcoming primary Raynaud. 28:40 You can micro dose cold exposure. The first 15 seconds bring on an autonomic response, fight/flight. Consistency is important. 32:14 Tom brought down his PSA to 0.8 with keto and more consistent ice baths. 32:40 Testosterone goes up when a cold bath is done before exercise. Do not ice bath for recovery if you are trying to build muscle mass. 36:00 Precool (cold exposure) before exercise for peak muscle power, endurance. Precooling protects mitochondria. Testosterone response goes way up. 36:55 Cold stimulation in women raises saliva testosterone. Testosterone is the dominant sex hormone in women, but not to the same levels as men. Testosterone is important for women at all ages. Menopausal women who experience a testosterone deficiency have no FDA approved treatments. 42:40 Brown fat is an essential organ. 30% of babies’ weight is brown fat. 43:40 Without regular cold exposure, you will lose all your brown fat. By age 40, 95% of Americans have 0 detectable brown fat. 43:55 Metabolic disorders are associated with a lack of brown fat. It is a secretory organ. It makes hormones. It makes more thyroid stimulating hormone than any other thing in your body. Thyroid and brown fat work together. If your brown fat has dissipated, there is nothing to modulate thyroid activity. Hyper or hypothyroidism is common in people with no brown fat. 44:40 Cold exposure is a potential remedy for thyroid disorder that does not require a lifetime of RX meds. 45:00 Beiging white fat, recruits more brown fat into your body. Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order. 46:55 Everyone’s body is evolutionarily designed to expect cold exposure, exercise, and certain nutrition. 48:25 People who live in thermal neutral environments generally have a higher rate of adiposity. 49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after. 50:10 Cold exposure remodels your fat. It changes visceral fat into subcutaneous fat. Subcutaneous fat can be benign. Visceral fat (pot belly fat) can kill you. 50:40 Electrical impedance meter is not calibrated for brown fat. Don’t worry about absolute numbers. 54:40 Eleven minutes a week is enough time to keep brown fat working. 59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory. 01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release. Your nervous system can release trauma via trembling. PTSD is unresolved stress. Trauma is when stress has no release or resolution. 01:06:55When buying an ice bath: What is its temperature? Is it grounded? The tub must be electrically connected to the earth. What kind of water treatment does it have? Ozone is the most powerful water disinfectant for cold water. 01:10:40 Tom adds Epsom salt, potassium sulfate, zinc sulfate, and he does not shower after. Magnesium is stored in your bones, not your blood. Keep chloride out of your ice bath. |
Wed, 2 August 2023
Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis. Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Optimize your sleep with the best temperature controlled mattress available: www.eightsleep.com/hih Links to Studies: https://bit.ly/3OHm024 Show Notes: 00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets. 01:30 Resistance training and consuming protein stimulates muscle protein synthesis. 02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility. 02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source. 05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants. 08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis. 09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein. 11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals. 12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young. 13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein. 15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis. 16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet. |
Wed, 26 July 2023
Serum creatinine is an indicator of lean body mass and muscle quality, new studies find. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE Links to Studies, Images and Video: https://bit.ly/44D6Kce Time Stamps: 00:00 Creatinine is independently associated with lean body mass, muscle strength, and muscle quality. 00:25 Serum creatinine is a marker of impaired kidney function. 00:40 Creatinine is a normal waste product of muscle metabolism. 00:50 Levels can be impacted by declining kidney function, inflammation, and blood pressure reduction medications. 01:00 Concentrations are impacted by age, sex, and body size. 01:30 Average muscle protein per kilo of body weight was higher in omnivores. 02:10 Serum creatinine is significantly lower in vegetarians. 03:00 There are statistically significant differences in hand grip strength between omnivores and vegetarians. 05:10 Creatinine levels over 1.4 mg/dl may be a marker of chronic kidney disease and poor kidney function. 06:00 Abnormal urinary creatinine to albumin ratio is a marker of kidney dysfunction. 07:05 Low serum creatinine can indicate acute illness, severe liver disease, loss of muscle mass, malnutrition, muscular dysfunction, dehydration, or sarcopenia. 07:30 Vegetarian diet, low body mass, and reduced strength are linked to low serum creatinine. 08:30 There is a correlation between quality of protein, quality of muscle tissue, and serum creatinine. 09:05 Omnivores have significantly greater dietary protein intake, serum creatinine levels, and grip strength. 09:45 Increasing protein above the RDA has beneficial effects on strength level in vegetarians. |
Tue, 18 July 2023
Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix References and Video: https://bit.ly/3NZlmeN Show Notes: 00:00 Intro |
Wed, 12 July 2023
Female Hormone Balance, Ovulation Tracking, Protein, Carb Cycling + Resistance Training | Dr Elly Michelle
Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition. Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: https://bit.ly/43suwGu Link to Video: https://bit.ly/43suwGu ------Show Notes---------------------- 00:00 Intro |
Thu, 6 July 2023
Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to study: https://bit.ly/3PHGxVp References: Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).
Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).
Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020). Show Notes: 01:00 We may slow hair graying and hair loss by decreasing chronic inflammation. 02:00 By age 50, 50% of us will have 50% of our hair gray. 02:00 Over 1 year you lose .25% of your hair follicles. 03:00 post-menopausal women have a dramatic increase in follicle loss. 03:30 Oxidative stress can influence gray hair. 04:20 UV stress can affect the hair bulb. 04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men. 08:00 With age, hairs are reduced in diameter and experience follicle miniaturization. 08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment. 10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss. 10:55 Bone mineral density correlates with hair loss and hair graying. 11:20 Slowing senescence and purging senescent cells happen with fasting and exercise. 12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies. 13:30 Insulin resistance and PCOS can exacerbate hair loss. 14:00 Sometimes graying from environmental factors may be reversed. 14:30 52% of post-menopausal women experience hair loss. 14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle. 15:20 Lack of estrogen accelerates changes in hair follicle and skin aging. 17:45 Some shampoos can accelerate graying and hair loss. 18:35 Men with high levels of DHT, consider a ketoconazole shampoo.
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Sat, 1 July 2023
Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology. Sponsored: Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Link to Video, Images and Research: https://bit.ly/44qTFSV Show Notes:
01:47 As fat cells get older, they hold fat more tightly. 01:55 There is infiltration of immune cells within fat tissue. 02:35 Mitochondrial function decreases with aging. 03:00 Exercise purges senescent cells. 03:50 Serum DHEA decreases with age. 04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement. 08:45 Reduced testosterone and DHEA effect post meal fat storage in men. 09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled. 10:30 Fat tissue inflammation can be linked to reduced physical activity. 11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged. 12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue. 13:20 Overfilled fat cells cause muscle cells to onboard more fat. 14:00 Physical training has a huge impact on preserving muscle protein synthesis. 15:50 Exercised muscles become more sensitive to nutrients. 16:30 Increase your protein intake as you get older. 17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day. 18:10 Fast twitch muscle fibers are preferentially lost with aging. |
Sat, 24 June 2023
Studies show testosterone fluctuates seasonally, peaking in the summer months and declining in the winter. Support hormonal health MYOXCIENCE Nutrition Alpha Male Stack and more: https://bit.ly/hormone-support Link to Video, Notes: https://bit.ly/3NKCXs1 Key Takeaways: 03:30 More sunlight and higher temperature correspond with higher testosterone. 05:15 Changes in melatonin byproducts impact testosterone. 06:05 Physical activity is a potent stimulus of testosterone production. 08:44 Chronic UV exposure, in animal models, increased levels of sex hormones and more sexual responsiveness in humans. 10:10 Tentacle tanning may work, but it needs study. 12:45 Lower disease risk and mortality in men is linked with higher testosterone. 13:00 Low fat diets decrease T in men. 14:40 Zinc, boron, vitamin D, and magnesium impact testosterone. |
Sun, 18 June 2023
New data suggests the age of your face as well as your perception of aging predicts your inner, biologic age. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Link to Show Notes & Video: https://bit.ly/the-dunedin-study References: Elliott, M. L. et al. Disparities in the pace of biological aging among midlife adults of the same chronological age have implications for future frailty risk and policy. Nat Aging 1, 295–308 (2021). Key Takeaways: 01:10 Negative thoughts of aging are linked with accelerated aging. 03:05 People who age faster, had significantly decreased cognitive function. 04:00 Will your future self approve of your habits of today? 04:43 Accelerated aging of your face reflects accelerated aging in your brain. 06:50 Disease states associated with acerated aging: High blood pressure, chronic kidney disease, cardiovascular disease, obesity, and loss of strength. 08:20 You can slow the aging of your face and body by changing your habits. 08:40 Reduce your feeding window. 09:30 Biologic aging impacts organs.
Direct download: The_age_of_your_face_reflects_your_inner_biologic_age.mp3
Category:general -- posted at: 10:14am PDT |
Mon, 12 June 2023
Age related muscle loss is accelerated by underuse, new studies find. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to study: https://bit.ly/slow-muscle-loss Show Notes: 0:00 Intro |
Wed, 7 June 2023
Removing all animal foods from your diet usually causes unfavorable health consequences, studies suggest. Let's discuss ways to avoid the micronutrient deficiencies that my be present on a plant-based diet. Related: Link to video, images and articles: https://bit.ly/43PdfaX
01:28 Deficiencies from these diets cause hair loss (for women too), hormonal changes, skin issues, hypothyroidism, sarcopenia (muscle loss) osteoporosis, and bone fractures. 06:45 Professional medical organizations are promoting vegan and plant-based diets, despite evidence to the contrary. 09:33 There are 5x more former vegans or vegetarians than current ones. 10:00 Plant-based diets do not signify a reduction in all-cause mortality. 11:20 Linked with anxiety, neurologic dysfunction, cognitive impairment, Musculo-skeletal, and immunological issues. 12:00 Supplement with B12, zinc, omega 3 fats, selenium, iodine, and protein. 12:15 Depressive disorders are significantly more common in vegans and vegetarians. 13:30 Eating disorder occurrences are higher in vegans and vegetarians. 16:20 Humans are omnivores. 18:10 Vegans/vegetarians may be more health conscious, which overestimates the health benefits of the diet when compared to other diets. 19:20 Nose to tail eating. 22:25 Supplementing with collagen, organic bone meal, omega 3 fats, and glycosaminoglycan chondroitin may be helpful. 22:50 Processed, overcooked, or burned meat is harmful. 23:20 Fermented foods are more digestible. 25:30 The scientists promote a plant forward omnivorous diet.
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Thu, 1 June 2023
Zinc is an essential mineral involved in over 200 enzymatic reactions. Science shows it may help support hormonal health in men. Support your hormone health with the Alpha Male Stack by MYOXCIENCE Nutrition: https://myoxcience.com/collections/hormone-adrenal-support Save with code podcast at checkout Video and Show Notes: https://bit.ly/43gKHax
00:30 Zinc supplementation can increase Testosterone levels. 01:55 Zinc is an essential nutrient that plays many roles. 02:10 Testosterone is an androgen that plays many roles. 02:35 Zinc deficiency leads to structural changes within testicles and impairs testosterone synthesis. 04:00 The conversion of testosterone to its active form requires 5 alpha reductase, which is dependent upon zinc. 04:30 Zinc deficiency may lead to decreased male hormone receptor activity. 05:30 Mike recommends zinc bisglycinate chelate bound to glycine. 07:30 Zinc is lost in sweat and ejaculate. 09:30 Consider your zinc-copper ratio. 09:58 Low testosterone increases risk of cardiovascular disease, depression, cerebral vascular disease, insulin resistance, and increased belly fat.
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Sun, 21 May 2023
Charles Poliquin shares key insights from his four decades of experience training elite athletes and Olympians. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Video Interview: https://youtu.be/1ojJF3Oqanw Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet Arm Size and Strength: The Ultimate Guide: http://amzn.to/2kOzo78 Show Notes
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Tue, 16 May 2023
Remnant lipoproteins are being recognized as a better proxy for metabolic health. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/berberine-fasting-accelerator Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet
Direct download: Metabolic_Health_Testing_Beyond_LDL-Cholesterol_Remnant_Lipids_Explained.mp3
Category:general -- posted at: 5:10pm PDT |
Tue, 9 May 2023
Record numbers of young women are experiencing early menopause, also known as Premature Ovarian Failure, in their 20s and 30s. Here's the science and details you should know.
Link to video and research: https://bit.ly/3NZeWOv Time Stamps: 00:00 Young women in their 20s and teen girls are going through menopause, premature ovarian insufficiency. 00:37 Nearly 11% of women in North America go through POI. 01:45 POI is a symptom of endocrine disrupting chemical exposure, poor metabolic health, and malnutrition. 03:45 Long-term health issues are caused by low estrogen, progesterone and testosterone. 04:50 Early symptoms 05:30 Indicators: elevated FSH, between 25 IU and 40 IU, and low AMH, below 3.5 picomoles/liter. 06:24 Exposure to certain environmental chemicals compromise reproductive health in women. 10:35 POI is ovarian failure, not early menopause. |
Sat, 6 May 2023
Heart disease and cancer have long held the top two causes of death, 2022, 2021 and 2020 were no different, new data suggests. According to the CDC’s recently released 2022 figures, these two health conditions claimed a combined 7 times more lives than COVID-19 in 2022. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix Link to video review and notes: https://bit.ly/top-cause-of-death-2022
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Thu, 4 May 2023
Hormonal birth control is linked with altered mood states, including anxiety and depression as well as exaggerated responses to stress. Sponsored Message: Support your sleep, mood and metabolic health with MyoRelax and Calm by MYOXCIENCE: https://bit.ly/myo-relax-sleep-blend Link to imagers and articles: https://bit.ly/44HIPZM Time Stamps: 00:00 Altered mood states are linked with hormonal birth control. 00:50 IUD’s, other than copper, contain progestins and some have estrogens. 02:00 Elevated depression and stress scores, elevated CRP, and plasma cortisol, are found from hormonal birth control. 04:00 Exaggerated basal neuroendocrine and inflammatory profiles are found with hormonal contraceptive users. 04:20 Hormone users had double the amount of cortisol compared to non-users. 04:40 Synthetic progestins and estrogens are not the same as biologically identical progesterone and estradiol. 07:20 Depression increases your risk from dying from all causes, particularly from cardiovascular disease. 07:45 Neurotransmitter GABA is sensitive to changes in progesterone. 10:50 Neuroactive steroid hormones and the HPAG axis are altered with synthetic hormonal contraceptives. 13:10 History of psychiatric illness increases likelihood of poor mental health while using hormonal contraception. 14:30 Explore birth control alternatives.
Direct download: Birth_Control_Anxiety_and_Depression_Science_Your_Doctor_Didnt_Tell_You_.mp3
Category:general -- posted at: 5:31pm PDT |
Wed, 26 April 2023
Dr. Staci Whitman, DDS discusses the importance of nose breathing, harms linked with fluoride in water and ways to support airway health for your whole body. Support your Vitamin D + K2 & Iodine health with unique blends by MYOXCIENCE Nutrition: https://bit.ly/vitamin-d3-options Connect with Dr. Staci: https://doctorstaci.com/ Detailed Show Notes: https://bit.ly/3LvGoBW Time Stamps: 0:00 Intro |
Thu, 20 April 2023
Dr. Geoff Lecovin shares strategies to improve mental and emotional health with breathing techniques and psychedelics. Support your sleep, mood and metabolic health with MyoRelax and Calm by MYOXCIENCE: bit.ly/myo-relax-sleep-blend Video and show notes: https://bit.ly/40sPrb4 Time Stamps 05:00 Micro dose of psilocybin is a sub intoxicating dose. Under 500 mg is considered a micro dose. Over 2 grams is a psychedelic experience. 10:00 Holotropic breathwork can lead to an altered state with no entheogens. It can make changes in your brain, upregulating anandamide, dopamine, oxytocin, serotonin, and endorphins. 11:30 Sativa effects the mind and can make you anxious. Indica effects the body in a way that is called the Couch Slouch. They can be combined to bring about the benefits of both. 14:00 Your pH is changed with the blow off of carbon dioxide with breathwork 16:00 Mouth breathing during breathwork brings a more emotional and sympathetic response in continuous breathwork. Nasal breathing increases nitric oxide and prepares the breath for your lungs. 16:50 There are two types of breath holds: one on inspiration and one on expiration. Expiration breath holds bring short term hypoxia, which stimulates healthy chemicals and neurotransmitters. On the inspiration hold, is for connecting with spiritual collective. 20:00 With breathwork you are in a higher suggestible state and more connected state. 21:30 Contraindications for breathwork can be heart problems, uncontrolled high blood pressure, or schizophrenia. 25:52 Breathwork can positively impact HIIT, repair and increases in red blood cells and stem cells. It is anti-inflammatory and anti-ageing. 27:00 Mindset changes your physiology. 27:50 Entheogens are substances that when ingested bring about a non-ordinary state. 29:00 A “threshold dose” of psilocybin is 3 ½ grams. 34:40 During his psychedelic journeys Dr. Lecovin feels gets messages for people. 35:30 The mystical experience of the journey is what helps with the healing. 40:35 Psychedelics do not stimulate the reward centers in your brain, so they are not addictive. 47:15 You don’t lose control when you are experiencing a psychedelic journey. You will come back. 50:30 People who recreationally use mushrooms have significantly lower feelings of anxiety or depression. 53:55 Psychedelics bring neuroplasticity. You feel better the next day.
Direct download: Breathwork_and_Psychedelics_for_Better_Mental_Health.mp3
Category:general -- posted at: 3:05pm PDT |
Sun, 16 April 2023
Evidence suggests diets rich in omega-6 seed oils increase LDL susceptibility to oxidation, which is known to initiate the process of atherosclerosis leading to heart disease. Test Your Omega-3 Index and Vitamin D levels and at Home: https://bit.ly/omega-3-index Link to research and show notes: https://bit.ly/3UDU8gW Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet Time Stamps:
Direct download: Omega-6_Seed_Oils_Top_Reasons_to_Avoid_Especially_if_Youre_Low-Carb.mp3
Category:general -- posted at: 10:00am PDT |
Thu, 13 April 2023
Emerging data suggests using is ApoB as well as the ApoB/ ApoA1 ratio more accurately assess cardiometabolic disease risk than standard LDL-cholesterol testing.
Link to video, images: https://youtu.be/VBZyWbI8v5w Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet
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Wed, 5 April 2023
A recently published study finds Berberine might help reverse might atherosclerotic plaque in humans.
0:00 Intro
Direct download: berberine_can_decrease_arterial_plaque__.mp3
Category:general -- posted at: 2:42pm PDT |
Sun, 2 April 2023
Alan Green, MD has been using low-dose rapamycin in his clinical practice for years. We discuss the many potential health benefits and ways this compound can be used as a tool to support healthspan and prevent age-associated diseases. Sponsored Message: Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Full Video Interview: https://bit.ly/3U5S0OQ Show Notes:
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Wed, 29 March 2023
Low muscle mass is higher than expected in people recently diagnosed with cancer and cardiovascular disease. Resistance exercise and nutrition may help prevent these chronic diseases.
Link to research & images: https://bit.ly/3ZH5Ok1 References: Morlino, D. et al. Prevalence of Sarcopenia in Women with Breast Cancer. Nutrients 14, 1839 (2022).
Key Takeaways: 00:36 Muscle enhances survivability from chronic disease. 01:10 There was a significant survival benefit from higher quantities of muscle. In chronic kidney disease. 02:00 Resistance training enhances longevity and prevents a variety of disease states. 02:10 Independent of fat mass, survival was higher in those with higher muscle mass. 02:45 Lower muscle mass reflected a worse survival rate in dialysis patients. 03:30 A sudden drop in albumin is an ominous marker, indicating lower survival rates. 07:20 Sarcopenia is found in 14% of breast cancer patients and 1 in 3 had pre-sarcopenia. 08:30 People with low muscle mass have a higher toxicity associated with chemotherapy drugs and have worse outcomes. 10:02 We need to prioritize protein, sleep, recovery, and intense physical activity that involves resistance training. 10:50 Loss of lean mass better predicts a cardiovascular event compared to fat gain. |
Tue, 28 March 2023
Dr. Alexis Cowan shares tips about how to improve your gut health and thus metabolic health on a low-carb diet. Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to Full Video Interview: https://youtu.be/2d__LLb6iwg Connect with Alexis: https://www.instagram.com/dralexisjazmyn/?hl=en Show Notes: 01:50 Your body maintains flux through all metabolic pathways for rapid adaption should the fuel source change.
Direct download: Improve_Your_Gut_Health_for_Weight_Loss_science_w__PhD_Researcher_Alexis_Cowan.mp4
Category:general -- posted at: 6:04pm PDT |
Thu, 23 March 2023
Deaths in children have increased 20% as a result of lockdowns and so called safety measures 'to flatten the curve.
Video and Show Notes: https://bit.ly/3JqFft4 References: Woolf SH, Wolf ER, Rivara FP. The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents. JAMA. Published online March 13, 2023. doi:10.1001/jama.2023.3517 Time Stamps: 00:21 There has been a dramatic increase in the death rate of children and adolescents. 01:45 COVID had little to do with the surge in death rates. 02:30 An increase of nearly 20% in all-cause mortality for children ages 1 to 19 years old between has taken place between 2019 and 2022. 03:30 All cause mortality for children 9 and under increased in 2021 by 8.4%. 04:10 Significantly more children died from suicide, homicide, overdoses, and injuries, than died from COVID. 06:45 Injury mortality for ages 10 to 19 rose 22.6% between 2019 and 2020. 06:55 Homicides for ages 10 to 19 rose 39.1% and drug overdose deaths increased by 113.5%. 07:45 Transportation-related deaths increased by 15.6%. |
Mon, 20 March 2023
A new study found daily intermittent fasting for ~ 17-19 hours was sufficient to enhance fat loss, metabolic health and bio-markers linked longevity as well as cancer prevention. Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: Link to study, show notes: https://bit.ly/3JqFft4 Time Stamps: 00:00 Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53. 02:10 Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules. 03:00 P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk. 06:05 Autophagy has tissue-specific benefits, especially in the liver and brain. 07:35 Regular exercisers have a great increase in fasted-associated autophagy initiation proteins. 08:35 Long duration fasts can catabolize lean mass, possibly increasing risk for cardiovascular disease. |
Fri, 17 March 2023
After years of demonizing dietary cholesterol, the consensus in the medical community is finally shifting: cholesterol-rich foods have a minimal impact on serum LDL or total cholesterol. Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Link to research and video: https://bit.ly/3TlMQ0J
0:00 Intro |
Wed, 15 March 2023
Let's discuss how how different macronutrients and blood sugar issues can regulate aging and the induction of cellular senescence. We also discuss how various dietary interventions can achieve prevention of disease and extension of lifespan by modulating senescence.
Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: Link to Articles & Images: https://bit.ly/42kjEen Show Notes: 00:25 Cellular senescence accelerates biologic ageing. 02:00 Senescent cells are enlarged, have dysfunctional mitochondria, and release pro-inflammatory signaling molecules. 02:30 Senescence manifests as wrinkles, memory loss, muscle loss, gray hair, fatty liver, excessive visceral adipose tissue. 03:45 Senescence occurs in response to stressors or developmental signals and behave similar to cancer cells. 05:45 Dysfunctional mitochondria influences glycolysis in cells. 06:15 Give your cells less fuel, glucose, for the proliferation of inflammation. 07:45 Hyperglycemia decreases nitric oxide, which helps prevent cellular senescence. 08:00 Sirtuins can inhibit the formation of senescent cells. 08:55 Berberine, Metformin, and low dose rapamycin, have been used to mitigate hyperglycemia. 10:30 Hyperglycemia also impacts your cardiovascular system and endothelial cells. 12:00 Fat cells can become senescent. 13:00 Ketones (BHB) can help inhibit cellular senescence. 13:25 Optimized omega 3 to omega 6 ratio can help. 14:00 Exercise counters age-related accumulation of senescent cells. 14:40 Senescence within your immune cells is linked with cancer and poor response to infection. |
Thu, 9 March 2023
Several new studies find NAC and Glycine combinations can support biologic aging and more. Let's dive into these details.
Support glutathione synthesis and detoxification of environmental pollutants* with NAC Glycine Supreme from MYOXCIENCE: https://bit.ly/NAC-Glycine-Supreme Save with code podcast at checkout: Studies and detailed show notes: https://bit.ly/41YvaMv Episode Time Stamps
00:30 Supplement with raw materials, instead of directly supplementing with glutathione. 01:00 N-acetylcysteine and glycine are rate limiting amino acids in glutathione production. 01:00 Glutathione is comprised of glutamine, cystine, and glycine. 02:40 Glycine-NAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, ageing hallmarks, metabolic defects, muscle strength, cognitive decline and body composition. 05:20 Taking direct antioxidants has conflicting evidence. 07:30 GGT liver enzyme is a marker of glutathione turnover. 11:00 Take antioxidant supplements in the evening. |
Thu, 2 March 2023
According to the media, erythritol purportedly causes heart attacks. In actuality, metabolically unhealthy people convert glucose to erythritol. Here's the details about high blood levels of erythritol and heart disease. Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator
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Wed, 1 March 2023
Courtney Swan, MS shares tips to create a toxin-free home that supports hormonal health and more. Support your body's Glutathione Synthesis* with the new NAC + Glycine Supreme: https://bit.ly/NAC-Glycine-Supreme Save on the best Non-Toxic Cleaning Products: https://blueland.sjv.io/DVjWkj Show Notes 0:00 Intro
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Mon, 27 February 2023
Let's discuss more about cancer, sugar and The Warburg effect. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to study & Images: https://youtu.be/I6_QmMuluiE Show Notes: 0:00 Intro |
Tue, 21 February 2023
A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to study: https://bit.ly/3IoPkq0 |
Tue, 21 February 2023
A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to study: https://bit.ly/3IoPkq0 |
Thu, 16 February 2023
We can prevent 500 million new cases of major chronic diseases in the next 8 years by incentivizing exercise and physical activity.
Video and Images: https://highintensityhealth.com/ignoring-exercise-will-claim-500m-lives-in-the-next-8-years-study-finds/ Link to study: https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(22)00464-8/fulltext Belly Fat Effect Book: https://amzn.to/3kBkySA |
Wed, 8 February 2023
A new analysis finds the death rate (IFR) is 0.03% which is much, much lower than media and experts claimed. Support your fasting lifestyle with Berberine HCl & Alpha Lipoic Acid by by MYOXCIENCE Nutrition: https://bit.ly/berberine-biotin-ala-stack Link to Video and Images: https://youtu.be/bhFn3kX6cdE Links to NEW Stanford Study: https://www.sciencedirect.com/science/article/pii/S001393512201982X |
Thu, 2 February 2023
A damning new investigation finds the Academy of Nutrition and Dietetics takes money from, and invests in, food companies that make processed-food products that are harmful to your health, documents show.
Link to Video and Research: https://bit.ly/3DyWK8A Show Notes: 00:00 86% of authors or co-authors have financial ties to pharmaceutical companies when drug trials are reported. 01:31 About 30% of the revenue of the Academy of Nutrition and Dietetics, which certifies over 100,000 dietitians, comes from major big food and pharmaceutical companies. 03:10 The FDA, CDC, and NIH receive industry funding and hire from the industry they regulate. 04:00 About 67% of calories consumed by children are processed foods. 05:10 Adults eat 57% of calories from processed foods. 05:30 The association that makes dietary guidelines has stock in food companies and creates favorable research. 07:35 About 86% of scientific studies have authors or scientists who are direct employees of pharmaceutical companies on the paper. 09:00 The average Medicare eligible person is on at least 5 pharmaceutical medications. 09:40 Pharma donated an average of 6 to 7 million dollars to congressional campaigns. 10:30 Major networks received a total of 1 billion dollars from government to promote the vaccine. 11:00 We need more transparency. |
Mon, 30 January 2023
Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science. Sponsored: Link to Video and Show Notes: https://bit.ly/3XQrvxQ Key Takeaways:
Direct download: Protein_for_Muscle_Gain_Fat_Loss__Longevity_Dr._Gabrielle_Lyon.mp3
Category:general -- posted at: 5:16pm PDT |
Tue, 24 January 2023
Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE Video and Images: https://bit.ly/3wpnpAE Research Mentioned: Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021). Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018). Show Notes:
00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon. 01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones. 02:00 There was a 14% loss of body weight in study participants. 02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer. 04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions. 05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity. 07:10 Exercise increases the release of gastrointestinal incretin hormones. 07:25 Berberine increases gut hormones and changes your microbiome. 07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut. 08:10 Bifidobacterium can lead to a healthier GI incretin response. 09:00 GABA and L-glycine. 09:45 Protein and fat. 10:30 Polyphenols
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Thu, 19 January 2023
Brain Coach to Elite Athletes and Execs Shares Top Tips to Improve Cognitive Performance and Memory with Louisa Nicola
Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance. Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE Link to the Video Interview: https://bit.ly/3R7noel Connect with Louisa: https://www.neuroathletics.com.au Show Notes:
04:20 The nervous system must be optimized to optimize performance throughout the body and as a person. 05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains. 06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains. 06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases. 07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash. 08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep. 09:30 REM sleep is where memory consolidation and learning take place. 10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night. 10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light. 12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep. 15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages. 16:15 You are preparing for sleep the minute you wake up. Consistency is key. 17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking. 18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature. 10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control. 21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise. 21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG. 25:50 Mild cognitive impairment is a predementia state. 27:30 You should be working on your brain. It is the control center of your entire body. 27:50 You can stave off predementia states and the slowing of cognition through exercise. 29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease. 30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain. 33:40 Ingesting exogenous ketones can help prevent trauma from happening to the brain. 36:00 EPA/DHA are anti-inflammatory. If you have a high omega 3 index of 8% or more, you can increase your life expectancy by 5 years. 37:10 A risk factor for all-cause mortality is a low omega 3 index. 37:40 Quality supplements reduce risk of oxidation and toxicity. EPA/DHA feeds your brain what it is made of. It is made of water and fat. A high omega 3 index helps with cell membrane fluidity. 39:25 A standard omega 3 blood panel does not test the red blood cell. Red blood cell cycle lasts about 120 days. You need to ingest EPA/DHA daily for cardiac, brain and overall health. 41:20 Farm raised seafood does not contain the same amount of nutrients. 41:30 Omega 3 is made of EPA, DHA and ALA. ALA is the plant form found in flax and chia seeds. To get the recommended dose of omega 3 through ALA is a lot of food. ALA gets converted into DHA. 42:20 Your eyes are the only neurologic tissue outside your brain. Vision changes may be a way to indirectly assess brain health. 45:05 Most 2019 deaths were attributable to heart disease and brain diseases. 45:40 A healthy performing brain can make sound decisions, be rational and practice impulse control. 47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. You need brain energy. Stress and an inflamed brain disrupts pathways in the brain. 48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation. 49:50 When we exercise there is a release of myokines, muscle-based proteins (peptide hormones). They act on different organs in positive ways. They are water soluble, and some can pass the blood-brain barrier. Binding receptors to myokines are on heart muscle, spleen, liver and more. Once bound, they create a chemical reaction. 51:10 Interleukin 6 myokine, is secreted with the contraction of a muscle. It is pro-inflammatory cytokine… unless it is released from a muscle – where it is released as anti-inflammatory. It affects immunity and different areas of the brain. 52:00 Irisin myokine is a messenger molecule. It crosses the blood-brain barrier to the prefrontal cortex, where it affects cognition, and hippocampus, where it induces BDNF, that induces neurogenesis. 53:56 When you learn something and immediately exercise, you can have greater capacity to remember. If you sleep for 20 minutes after learning something, you will embed everything you learned. 54:30 Irisin release is increased 1 hour after exercise. 54:50 Workouts of 70 to 80% of you one rep max for a robust release of irisin. More of a release is given during resistance training, than aerobic. The more resistance, the more the release. 58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release. 58:50 50 million people worldwide are affected by Alzheimer’s disease. That rate is set to triple by 2050. 59:30 EPA/DHA can clear accumulated proteins in your brain. 00:01:00 Demyelinating diseases, MS, are becoming more prevalent. Chronic stress and chronic cortisol may be the cause.
Direct download: Brain_Coach_to_Elite_Athletes_and_Execs_Shares_Top_Tips_to_Improve_Cognitive_Performance_and_Memory.mp3
Category:general -- posted at: 5:08pm PDT |
Sun, 15 January 2023
A new study found cardio primes leg your muscles, enhancing the benefits of resistance training. Sponsored: Support your Exercise Sessions and Healthy Hydration Creatine with the Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Link to Research, Video, Images and More: https://bit.ly/3W7S7IU Key Time Stamps:
0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it 1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training 2:47 Most import quote to hear from the study 3:30 How to conceptualize pairing cardio with resistance training during your workout sessions
Direct download: Cardio_Doesnt_Interfere_with_Leg_Muscle_Growth_It_Enhances_It_.mp3
Category:general -- posted at: 12:38pm PDT |
Thu, 12 January 2023
The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.
Support your Workout Sessions and Healthy Hydration Creatine Electrolyte Combo by MYOXCIENCE Link to Research and Show Notes: https://bit.ly/3CIIUjr |
Sun, 8 January 2023
Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health. Support your Workout Sessions and Healthy Hydration with the unique Creatine Electrolyte Stix Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to research: https://bit.ly/creatine-for-health Time Stamps: 00:00 Creatine is a conditionally essential nutrient for children and adults of all ages.
Direct download: Creatine_Essential_for_Health_Not_Just_for_Muscle_and_Bodybuilding.mp3
Category:general -- posted at: 10:35am PDT |
Thu, 5 January 2023
Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise. Sponsored: Video and Show Notes: https://bit.ly/3jZpxMg
01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm. 02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork. 06:55 You can alter your blood pressure with 6 deep breaths. 08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm. 14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men. 17:53 For fat burning, morning training would best have resistance training and some HIIT woven in. 20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest. 21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system. 26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel? 29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity. 31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices. 32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system. 34:30 Having strong relationships trumps all health factors. 36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not. 38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s. 41:00 If you believe that a food is good for you, it will be better for you. 42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue. 44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep. 45:50 Watching the sun set helps your circadian rhythm. 46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain. 48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye. 50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly. 59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer. 01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5. 01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down. 01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens. 01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed. 01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.
Direct download: Fat_Loss_Strategies_That_Actually_Work_Protein_Targets_for_Muscle_with_Alan_Aargon.mp3
Category:general -- posted at: 4:58pm PDT |
Mon, 2 January 2023
A previous natural infection was associated with lower incidence of COVID-19 infection, regardless of the variant, than mRNA primary-series vaccination. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Links to Studies: https://bit.ly/3GBnJC0 Save on health promoting tee shirt: http://bit.ly/myoxcience |
Sat, 31 December 2022
Consuming high amounts of ultraprocessed foods was associated with a 28% faster rate of cognitive decline and a 25% faster rate of executive function decline over the eight year study period. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Links to Video and Images: https://youtu.be/lkUxBcY5LtM Studies Mentioned: https://bit.ly/3CgRohr |
Mon, 26 December 2022
After nearly three years of promoting masks, hand sanitizer and social distancing one of the world's top medical journals, Nature, suggests we continue more of the same while ignoring the real reason people are susceptible to infectious disease: poor nutrition and lifestyle choices.
Video and Images: https://bit.ly/3C1ZhqN Studies Mentioned: There’s no room for COVID complacency in 2023: https://www.nature.com/articles/d41586-022-04476-9 Msemburi, W. et al. The WHO estimates of excess mortality associated with the COVID-19 pandemic. Nature 1–8 (2022) doi:10.1038/s41586-022-05522-2. Murdock, D. J. et al. The prevalence of low muscle mass associated with obesity in the USA. Skelet Muscle 12, 26 (2022). |
Sun, 18 December 2022
Max Lugavere is a best-selling author of books to help you maintain and preserve cognitive decline. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Link to Genius Kitchen https://amzn.to/3FA4TJT Episode Time Stamps 0:00 Intro |
Wed, 14 December 2022
Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix A new paper finds COVID and associated comorbidities have very similar origins. Any long-term strategy for addressing either COVID or associated comorbidities must involve modifying lifestyle. Link to study and show notes: STUDY: https://bit.ly/3BDtBYJ |
Sun, 11 December 2022
New research finds hormonal birth control changes social and emotional behaviors as well as sexual function in women. Support your body's Glutathione Synthesis* with the new NAC + Glycine Supreme: https://bit.ly/NAC-Glycine-Supreme Link to Video and Detailed Show Notes: https://bit.ly/3hkkkxF In today's show we discuss more about: -How estradiol and progestins in the pill lower testosterone and raise sex hormone-binding globulin (SHBG) -How the pill can alter mate/partner preferences -Cardiovascular and immune-related effects of the pill -Tips for getting off hormonal birth control |
Sat, 10 December 2022
Research suggests influenza is now more virulent and may even be overtaking SARS-COV-2 Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix YouTube Video: https://youtu.be/GDBR3NNApcE |
Mon, 5 December 2022
DHEA is an adrenal hormone that starts to decline in your 20s; it's linked with a host of health benefits. Support your health with MYOXCIENCE Formulations: https://myoxcience.com/collections/new-formulas Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e Link to research: https://bit.ly/DHEA-research Link to the Video: https://youtu.be/I1_xUkJ2_xs Here's the two live events we have scheduled for the end of 2022: Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287 Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157
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Thu, 1 December 2022
We discuss health problems with enhancing your physique with HGH, peptides, SARMs and anabolics. Save on Hormone support* options from MYOXCIENCE Nutrition https://myoxcience.com/collections/adrenal-thyroid-support Here's the two events we have scheduled for the end of 2022: Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287 Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157 |
Mon, 28 November 2022
Regular exercise improves sleep by bolstering circadian rhythms within muscle, study finds. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Link to research: https://bit.ly/3GSxwUS RSVP for these new LIVE EVENTS! Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287 Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157 |
Fri, 25 November 2022
Joshua Kreifels, MS, RD, CISSN, shares strategies to lose fat and keep it off with whole foods and resistance training. Kick-start your Intermittent Fasting lifestyle with the updated and improved Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/berberine-fasting-accelerator Link to show notes: https://bit.ly/3U5QY3q Time Stamps: 02:05 Most people sub 10% body fat may look healthy, but they are miserable in terms of energy levels, sleep, mental clarity. 03:15 You can get just as lean with a flexible approach to dieting. 07:10 SARMs (Selective Androgen Receptor Modulators) are relatively new with no long-term studies. Even a short round of them can rapidly cause alterations in blood biomarkers showing a thickening of the blood. 08:40 Supplemental testosterone is not just about libido and muscle mass. Energy, vitality, retaining of muscle mass, mental clarity and drive require testosterone. 08:50 Josh’s client hormone testing utilizes both DUTCH and serum testing, with organic acids testing for metabolites. Hormones change from day to day and throughout the day. 10:10 Josh had a disordered eating pattern from bodybuilding. He has a passion now for helping people optimize their health and wellness. We are on the earth to thrive. 12:20 Gene expression is influenced by your lifestyle, your diet, how you think, how you move, and how you manage stress and trauma. The gap between metabolic age and biological age is widening. 13:30 Diabetics on dialysis have compromised health and an addiction to sugar and unhealthy food. Sugar and unhealthy food direct correlation with how much you have to dialyze and your life expectancy. 14:00 Nutrition is the foundation for everything that we do. Nutrition plays a role in acute and chronic disease. 17:30 Sugar creates inflammation, damaging endothelial lining of the vessels. Your body cannot excrete large amounts of sugar. End stage kidney disease causes calcifications in the fingers as calcium and parathyroid hormone get out of balance. 20:20 You have the ability to change the trajectory of the next 40, 50 or 60 years of your life and generations to come by reducing unhealthy habits. Nutrition and metabolic health are an investment. 20:57 Creatine is a natural substance that we consume in meat. Supplements are a higher concentration. There is a difference between creatine and creatinine. Creatine helps you build strength and energy. Your brain needs creatine. Early supplements were high in dextrose. Creatine increases the water holding capacity of your muscles. Women do not store as much creatine as men. Josh recommends 5 grams per day for men and 3 grams per day for women. 27:10 Carnitine helps with fat transport, but supplemental carnitine is for top athletes, not the rest of us. 27:40 Women who increase protein intake often experience body composition improvements. 28:55 Caffeine can help with performance by increasing heartrate. Josh does not recommend thermogenics as pre-workout, especially for workouts later in the day. Having coffee later in the morning allows for sensitization of adenosine receptors. It is common for coffee to have mold. 34:00 Beta alanine helps increase performance and the intensity of training. Arginine increases blood flow. 37:35 Most new clients undereat. Josh starts increasing protein with new clients, usually a gram to a gram and a quarter per pound of lean or ideal bodyweight. 40:20 Reverse the suppression of your metabolic rate with reverse dieting: going through a deficit phase, then a rebuild phase that surpasses the original intake. 40:40 Carbs are just an energy source. Carbs before a workout can produce better performance. 46:20 Orthorexia, the obsession with being healthy, can be socially isolating. Josh follows an intuitive eating approach. 55:20 Chemicals are prevalent in our day to day lives. The root of SIBO or SIFO may start in the mouth with oral hygiene. You swallow between 500 and 700 times a day. 56:05 Detox is supporting your body’s detoxification organs. Remove endocrine disrupting chemicals. Help your body naturally detoxify chemicals. Use sauna and cold plunge. 56:55 Total toxic burden test measures heavy metals, mold toxins and environmental toxins in your body. Toxin exposure influences the energy balance equation by altering metabolic pathways. The accumulation of fat helps to dilute toxins. Excess fat becomes a place to store toxins. |
Wed, 16 November 2022
A new study finds that those who either skip breakfast or shift high calorie intake from morning to evening display increased hunger and lower energy expenditure. Kick-start your Intermittent Fasting lifestyle with the updated and improved Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/berberine-fasting-accelerator Link to show notes: https://bit.ly/3Oeorrb
01:40 Participants who ate the majority of their energy in the morning, had a greater thermic effect of food compared to those who ate their majority at the evening meal. 03:10 Be consistent with your feeding schedule and personalize it to your preferences. 05:55 Food influences your peripheral circadian clock system, which may impact nutrient partitioning, fat loss, and overall metabolic health. 07:40 There was no statistical significance in metabolic markers between the group who had the bulk of their calories in the morning or evening. 08:00 There was greater satiety and appetite suppression in those who had the morning load. 09:45 The thermic effect of food was about 50 calories greater after the morning load vs the evening load. |
Fri, 11 November 2022
New research shows testosterone levels have tanked 37% in men over the last 15 years, here's a few tips to increase your testosterone levels naturally. Support your testosterone levels with the Alpha Male Stack DHEA Combo by MYOXCIENCE: bit.ly/alpha-male-stack Use code podcast at checkout to save Links to video and show notes: https://bit.ly/3fYRgv7 |
Mon, 7 November 2022
Nicotine is a nootropic that can help with learning, memory, movement and even constipation. It’s important that we disentangle nicotine as a nootropic from the harmful effects of tobacco. Save on bio-available minerals like L-Threonate from MYOXCIENCE using code "podcast" at checkout: https://bit.ly/mag-benefits Show notes and video: https://bit.ly/3DOpj0V A tobacco free nicotine product with clean ingredients: https://www.nicnac.com
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Wed, 2 November 2022
A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more. Crush your next exercise or sauna session with the new Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix
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