High Intensity Health with Mike Mutzel, MS

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

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

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

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

Key Takeaways:

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

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

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

Direct download: 202_Tamsin_Lewis_Eric_Mix_.mp3
Category:general -- posted at: 12:36pm PDT

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

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

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

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

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

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

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

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

Here are the key takeaways:

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

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

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

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


Direct download: 201_Gabriell_Lyon_-_Eric_Mix.mp3
Category:general -- posted at: 11:12am PDT

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

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

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

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

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

Here are a few key takeaways:

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

03:11 Insulin is needed to Grow Fat Cells.

03:35 Distortion of the Fat Cell

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

07:14 Triglycerides are Not Relevant to Insulin Resistance

09:34 Muscle is Our Biggest Glucose Sink

10:35 Insulin is a Factor in Inflammation

12:08 Exercise is Important, but Diet is Critical

13:45 Toxic Lipids Cause Mitochondrial Alterations

15:39 Brown Adipose Tissue and an Uncoupling Protein

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

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

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

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

27:31 You Can Alter Your Metabolic Rate

30:24 Benefits of Low Insulin

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

25:16 Time Restricted Feeding and Fasting to Trigger Beiging

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

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

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

46:34 Dr. Bikman’s Morning Routine

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

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

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

51:36 Don’t Worry about Gluconeogenesis

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Direct download: Ben_Bikman_EricKlein_mixdown.mp3
Category:general -- posted at: 8:23am PDT