High Intensity Health with Mike Mutzel, MS

A new book dedicated to the topic of exercise as an autophagy enhancer makes the case that physical activity is a very important inducer of autophagy--a process very important for health and longevity--especially in the muscle, heart, liver and brain.

We review key takeaways from this book and practical applications. 

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Link to video, images and references: https://bit.ly/3mAR7Pb

Time Stamps:

0:07 Exercise influences autophagy

0:24 New Autophagy book

1:48 What is autophagy?
2:42 Conditions most benefited by autophagy

3:09 Cellular Trash

3:39 Autophagy Image

4:34 Exercise and autophagy chapter

5:45 Autophagy and your muscle

6:33 Autophagy and Mitochondria

7:03 Autophagy helps your muscles adapt

8:25 Autophagy and the heart

9:56 mTOR inhibition

10:06 Creatine, Taurine and Electrolytes

11:49 Exercise, Autophagy and your heart

13:38 Autophagy and your liver

14:08 Fatter liver assessment

16:03 Exercising in a low state is key

17:08 Fasted exercise

19:40 Dumping rusty mitochondria

20:54 Mitochondria in your heart

22:54 Exercise renews your mitochondria

24:12 Insulin resistance and muscle loss

26:02 Autophagy and fat loss

27:29 Lipophagy and hormones

Direct download: Autophagy_exercise_VS_Fasting.mp3
Category:general -- posted at: 8:40am PDT

A closer look at critics of FDA advisory committee member who abstained from voting on COVID vaccines for kids aged 5-11 and a new CDC report says vaccine confers better protection than natural immunity, let’s explore these topics and their nuances on deeper level.

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References for this discussion:

Boston Herald article that wrongly claims 17,000 kids under 18 years of age have died from covid-19 (the real number is less than 700): https://www.bostonherald.com/2021/10/29/fda-authorizes-pfizer-vaccine-in-kids-5-11-moving-it-one-step-closer-to-public-use

The actual state-level mortality data in Children from the American Academy of Pediatrics: https://www.aap.org/en/pages/2019-novel-coronavirus-covid-19-infections/children-and-covid-19-state-level-data-report

Discussion Drs Zubin Damania, MD and Vinay Prasad, MD, MPH with https://www.youtube.com/watch?v=SJ8fe3vtgfY


Link to CDC MMWR Report: https://www.cdc.gov/mmwr/volumes/70/wr/mm7044e1.htm?s_cid=mm7044e1_w

Direct download: Kids_Vax_VS_Evidence_Plus_New_CDC_Natural_Immunity_Report_.mp3
Category:general -- posted at: 8:47pm PDT

Scientists in Sweden analyzed health records in over 279,000 subjects who had prior documented fitness and body fat screenings.

They found strong, independent associations with low fitness levels and higher belly fat with increased odds of severe disease.

Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6

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Link to studies, images and video: https://bit.ly/30UiScO


Time Stamps:

 

0:00 intro

 01:46 Increased levels of underlying health conditions are independently correlated with the risk being hospitalized and dying.

REF: Ekblom-Bak, E., et al. (2021). Cardiorespiratory fitness and lifestyle on severe COVID-19 risk in 279,455 adults: a case control study. International Journal of Behavioral Nutrition and Physical Activity, 1–16.

02:30 Physical inactivity is associated with a 32% increased risk for being hospitalized from SARS COVI2. 10% of COVID hospitalizations were linked to physical inactivity alone.

03:30 People who were physically inactive in the 2 years leading up to COVID 19 outbreak, had a significantly higher chance of being hospitalized, admitted to the ICU and dying from COVID 19, compared with those who reported 150 cumulative minutes of exercise over the course of a week.

REF: Sallis, R. et al. Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients. Br. J. Sports Med. https://doi.org/10.1136/bjsports-2021-104080 (2021).

04:45 25 to 30% of skinny people are metabolically obese, with fat in and around their organs. It is ectopic fat deposition. Visceral fat is independently corelated with increased risk of many diseases and poor outcomes with COVID 19.

05:26 Visceral adiposity is associated with severe COVID 19. Subcutaneous fat was not.

Pranata, R., et al. (2021). Visceral adiposity, subcutaneous adiposity, and severe coronavirus disease-2019 (COVID-19): Systematic review and meta-analysis. Clinical Nutrition ESPEN, 43, 163–168. http://doi.org/10.1016/j.clnesp.2021.04.001

06:40 The rate at which children have become overweight has more than doubled since the COVID 19 outbreak.

07:33 Exercise reduces the risk of developing the underlying health conditions that are associated with poor outcomes.

REF: The Big Mistake of not Considering Physical Activity an Essential Element of Care During the Covid-19 Pandemic. (2021). International Journal of Cardiovascular Sciences.

08:00 Many of our immune cells are susceptible to cellular senescence, irreversible growth arrest. Senescent cells release biologic pheromones, attracting other cells to become senescent. Senescent cells accumulate during ageing and accelerate ageing.  

11:55 The COVID 19 death rate reported in the Sweden study was .03%, even with open schools and no mask mandates.

12:49 People who contracted COVID 19 in Sweden generally had higher BMI, waist circumference, blood pressure and increased numbers of underlying health conditions.  They were often daily smokers, had lower VO2 max scores, and less favorable exercise patterns compared to those who did not become ill.

13:38 Being overweight was associated with a 2-fold increased odds, and being obese or severely obese was associated with a 3-fold increased odds of having a severe COVID case, compared with those with normal waist circumference.

14:16 Underlying health conditions had the greatest increase in odds, 1.88 for one diagnosis, up to a 4.55 greater increased odds with those with 4 to 5 chronic diseases.

14:41 High psychologic stress was associated with a 1.36% increased in odds of severe COVID. Daily smoking increased odds for severe outcomes .6%.

15:00 There are strong associations of several lifestyle related risk factors, including cardiorespiratory fitness, being overweight or obese, perceived stress and high blood pressure with severe COVID 19.

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

Dr. Elly Michelle works with a lot of women who've experienced hormone issues and mental cycle changes from overexercise and under-eating. She discusses how scaling back on the cardio, prioritizing weight lifting and eating healthier whole foods can improve hormonal health, fertility and body composition.

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Link to video: https://youtu.be/AbAGSIDzL7A

 

Time Stamps:

0:00 Intro
03:10 Dr. Elly ate no meat for 10 years
03:52 Chronic low estrogen impacts bone health.
05:00 As Dr. Elly began strength training and, as she became stronger, she craved meat.
07:37 You can be spiritual about eating meat.
10:45 From eating a plant-based diet, Dr. Elly experienced poor hormone health, poor thyroid health, low energy, digestive issues, anxiety, lack of muscle and low libido.
16:30 Menstrual cycle hormones are protective of long-term health.
21:10 PMS is primarily reflective of a hormone imbalance.
25:35 Ovulation is required to produce progesterone, an anti-stress hormone.
28:00 Irregular periods do not mean that you are ovulating.
29:00 Estrogen dominance is when estrogen is unopposed by progesterone, not necessarily an over-abundance of estrogen..
33:30 Your hormones are responding to your environment. They are not to blame.
35:05 Estrogen imbalances contribute significantly to anxiety.
38:00 Someone who is in optimal health, will be fertile. Calm and joyful socialization helps to optimize hormones and fertility.
43:01 Regular bowel movements are important for detoxification and removal of hormones.
45:00 Strength training supports your metabolism.
52:43 Basal body temperature first thing in the morning (for women) is a measure of metabolic health.
55:30 Most women ovulate on about day 14 of a 28-day cycle. The fertile window is 5 days before and 5 days after ovulation.
58:20 Anxiety is linked to severe C*19 outcomes.
01:01:20 Take your recovery and sleep as seriously as you take your training.
01:04:10 Fasting may not be a good strategy for those of us with hormonal imbalances or fertility issues.
01:14:03 Libido is a reflection and expression of health for both men and women.
01:15:43 Testosterone and estrogen are drivers of libido for women. Estrogen is responsible for sexual lubrication in women.

Direct download: Elly_Michelle_Weight_Lifting_for_Women.mp3
Category:general -- posted at: 1:44pm PDT

Blood viscosity is a silent driver of cardiovascular disease and stroke. It's very common for men of all ages and post-menopausal women to have increased blood viscosity. In today's show we dive into the science you need to know about testing blood viscosity and reducing risk of heart disease.

Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6

**Pre-Sale Discount Ends October, 31st 2021**


Link to research and show notes: https://bit.ly/3GbYd4p

Link to video: https://youtu.be/gabXVh9Ig5U


0:00 intro
0:10 Blood Viscosity and heart disease
0:19 Blood Viscosity and infections
0:45 Hematocrit and Hemoglobin
1:26 Blood Viscosity and infections
3:18 Blood Viscosity and Antibodies
4:34 What is Blood Viscosity?
6:37 Testing Blood Viscosity
8:33 Hydration is important
9:41 Blood Viscosity during an infection
12:33 What causes Blood Viscosity
18:31 History of Blood donation
23:25 Blood Work MasterClass
25:27 Blood Viscosity and C*19

 

Direct download: blood_viscosity_.mp3
Category:general -- posted at: 11:01am PDT

Various studies have found a correlation with obesity, poor metabolic health (insulin resistance) and higher viral loads and spread. In this session we summarize this body of research, suggesting it's our moral obligation to get and stay physically fit, metabolically healthy.

Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6

**Pre-Sale Discount Ends October, 31st 2021**

Link to Video, Images and Show Notes: https://bit.ly/3B2Jfd5


Time Stamps:

0:00 intro
0:45 Viral load and Obesity
1:20 Fast food companies
2:40 Gut health and infections
2:48 Fast food is part of the problem
5:47 Eating local, why it’s important
7:37 High glucose increases viral load
8:57 Importance of HBA1C
9:26 Influenza and Obesity

9:58 Obesity may drive viral variants
10: 17 Viral load and Obesity
11:40 New Electrolyte
12:37 Viral load and Obesity
14:00 Mike’s infection story
16:53 IL-6, Inflammation and viral load
18:43 Viral Load and high blood pressure, Obesity
20:30 Viral load and BMI
23:28 Obesity, Leaky Gut and Lung Issues

Direct download: metabolic_heatlh_and_viral_load.mp3
Category:general -- posted at: 10:02am PDT

Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy and reviews new research about how muscle signals your body to burn fat directly.

Support Healthy Hydration and Exercise Performance with this new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6

**Pre-Sale Discount Ends October, 31st 2021**

Get Sal's New Book: https://amzn.to/3AMfhKb

Video Version of this Show: https://bit.ly/3AUoT5S

Time Stamps:

0:00 intro
03:10 Rigidly structured nutrition is not sustainable.
05:00 We take nutrition advice from people with extreme physiques.
07:02 We do not have a weight loss issue. We have a problem keeping weight off.
14:10 Resistance training is a superior form of exercise for fat loss, heart health, and insulin resistance.
14:50 Resistance training stopped the progression of beta amyloid plaques that cause Alzheimer’s, according to an Australian study.
17:40 Resistance training is using resistance specifically to build strength and muscle.
19:00 Running is a skill that needs practice and instruction.
20:05 Resistance training is all about form and technique.
24:30 The calorie burn during exercise is not very important in cardio because your body prioritizes energy conservation and efficiency.
26:00 Roughly half of the weight you lose with cardio, is muscle.
27:01 Strength training creates a less efficient, faster metabolism.
29:32 Weight lost through resistance training is body fat.
30:30 All you need is two days a week of resistance training to bring strength, tone and a faster metabolism.
32:30 Muscle memory: Building muscle the first time may take a while. Losing that muscle is slow. Regaining it is much faster than the initial buildup.
44:20 Gross motor movement compound exercises are most effective for building muscle.
45:50 Your central nervous system controls how your muscles fire, your strength and stability.
48:10 Proprioception, knowing where you are in space, increases with resistance training.
51:00 Resistance training elicits immediate and long-term hormonal responses.
51:35 Resistance training is the only pro-tissue form of exercise.
53:35 Resistance training reliably increases androgen receptors in men and women.
55:55 Low testosterone increases cancer risk, increases risk of heart disease, increases Alzheimer’s and dementia risk, decreases quality of life.
56:48 The average 25-year-old male today has the testosterone levels of the average 60-year-old in 1980.
57:00 A 20-year-old male today have the grip strength of a 60-year-old in 1980.
57:50 Grip strength can predict all-cause mortality better than any other single metric.
01:05:30 Pushing yourself to maximum performance is counter longevity.
01:07:00 A low protein diet generally reduces longevity.
01:09:55 Obese people have weaker bones, less muscle and more bodyfat.
01:10:30 What builds muscle, builds bone.
01:17:50 Resistance training is in the elderly improves cognitive function and hormone profiles.

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

Joe Rogan asks Dr. Sanjay Gupta of CNN hard questions you've been seeking answers for. I found these five clips to be among the most informative from this three hour long discussion, yet they were not covered in the news coverage about this conversation. 

Support your Vitamin D levels this Fall and Winter with Essential Fatty Nutrients by MYOXCIENCE Nutrition http://bit.ly/vitamin-d-k-2-blend

Save with code: Podcast

Video Version: https://youtu.be/HI8L8uhnSic

Time Stamps:


1:30 Joe Rogan addresses the root cause
2:56 Joe & Dr. Gupta on Obesity, Health & 80% of cases are mild
4:32 Dr. Gupta admits we should focus on health
7:17 Dr. Gupta agrees processed food is a problem
10:50 Pandemic of Junk Food Excess
11:21 Vitamin D and K
12:18 It’s a Vascular Disease & aspirating the needle

12:41 More on Heart Disease and more
14:35 Obesity and blood vessels
17:00 Myocarditis in kids breakdown
19:37 Data in kids from last 19 months
23:24 We’ve made kids more vulnerable
24:33 Natural Immunity: why is it still ignored.

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

Metabolic Health should be a top priority for everyone, now there's a new easy at-home test kit to give you insights.

Save on this at-home A1C test by Biocoach: https://bit.ly/at-home-A1C-test
Use code HIH5

Time Stamps:

0:00 Intro
1:00 Hemoglobin A1C 101
1:49 Why you should care about your HbA1C
2:30 A1C Links with diseases
6:00 Hemoglobin A1C details
7:00 Testing your Hemoglobin A1C at home

Direct download: A1c_at_home.mp3
Category:general -- posted at: 4:02pm PDT

When it comes to weight loss, there's two primary models to explain the best strategy: The carbohydrates-insulin model and the calorie imbalance, also known as the CICO model. In this show we discuss the strengths and weaknesses of these models and how to best approach fat loss.

Support Healthy Hydration and Exercise Performance with new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6
*Buy Buy One-Get-One-Free Pre-Sale now through October 30th 2021*

Link to Show Notes, Video and Articles: https://bit.ly/3BxR63o


Time Stamps:

01:35 Physicians are taught that weight loss is only triggered by caloric restriction. It is the traditional energy balance model.

02:00 The traditional energy balance model does not consider your circadian rhythm or phenotypes, like those of us who over-excrete insulin, have epigenetic factors, or have adaptive thermogenesis.

02:20 Cyclical dieting down regulates your resting metabolic rate, adaptive thermogenesis.

03:20 The carbohydrate/insulin model of obesity is centered around insulin. Hyperpalatable ultra-processed high glycemic foods increase the energy circulating in your blood, causing a compensatory hyperinsulinemic physiologic state. This causes a decrease in the amount of nutrients in your bloodstream after you eat. Your blood energy reduces to levels below before you ate, causing hunger and over-eating at the next meal.

05:35 Cellular semi-starvation: In a high sugar/high insulin state, fat cells accumulate energy intended for the now insulin resistant muscles, they undergo lipogenesis, storing lots of energy. Therefore, there is a lack of energy in the bloodstream. Your brain believes that your critical tissues are starving.

06:40 Hormones surge in this state of cellular semi-starvation; there is a surge of adrenaline, noradrenaline, and cortisol.

07:10 In drugs that increase insulin, insulin signaling caused fat gain of up to 5 pounds in a 2-month period.

07:35 The energy balance model considers all calories as metabolically equal.

08:05 Hyperpalatable ultra-processed high glycemic foods lend themselves to overconsumption and hormone alteration.

08:20 Energy intake is regulated by insulin, hunger satiety cues from the brain, leptin, ghrelin, and habits. A few nights of poor sleep increases hunger.

09:00 The more lean muscle mass you have, the more you increase your resting metabolic rate.

10:00 Insulin is pleiotropic, meaning it does many different things within your body.

13:50 Biggest Loser 6 year follow up study revealed that many participants continued to gain wait after their participation in the program’s rapid weight loss. When they regained their weight, their resting metabolic rates were depressed lower than when they started.

15:45 The energy balance model works best for young fitness competitors and bodybuilders.

16:40 A high glycemic diet increases levels of glucose in the blood, causing alterations in gut hormones and the insulin to glucagon ratio.

17:10 To get into a fat burning physiologic state, you need low glucose, low insulin and elevated glucagon. The insulin to glucagon ratio helps to unlock stored fat, increases your liver’s synthesis of ketones, and helps your white fat behave more like brown fat, increasing your resting metabolic rate.

20:00 Weight centered approaches to weight loss does not lead to lasting improvements in muscle mass or cardio-respiratory or favorable changes in overall health risk.

20:43 Sustainable changes are made when focusing on improving fitness, strength, muscle mass, sleep quality, HRV lead, independent of weight loss.

21:00 Physically fit people, no matter their weight, have a significant reduction in all-cause mortality compared to unfit individuals of the same body weight category.

22:34 Weightlifting and interval training are better ways to reduce all-cause mortality and risk for severe COVID, improve cardio-respiratory fitness and better way to help with fat loss.

26:20 Eating less causes adaptive thermogenesis. Instead, you could practice time restricted feeding and eat higher quality food.

Direct download: Insulin_VS_Calories_and_Weight_Loss.mp3
Category:general -- posted at: 10:48am PDT

Scientists recently uncovered various ways mitochondria support immune health via anti-viral properties. We discuss this research and why health experts should be emphasizing exercise and fasting as strategies to improve mitochondrial, and thus immune, health.

Support Your Fast with Berberine HCL + Lipoic Acid and Biotin: https://bit.ly/berberine-biotin-ala-stack

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Link to research, images and video: https://bit.ly/3FwQopn

Time Stamps:

00:54 Your mitochondria play an important role in your body’s innate immune system mounting an antiviral immune response.
01:20 Lifestyle interventions impact the health and function of your mitochondria. Mitochondria are powerful in preventing several diseases, including infectious disease. These include fatty liver disease, obesity, heart disease, diabetes, neurodegenerative diseases and even cancer.
02:18 Mitochondria are intracellular organelles. They are responsible for making energy (ATP) for your cells.
03:40 If you have poor mitochondrial health, your cells do not have sufficient energy, and you may have insulin resistance, fatigue, or brain fog. It may mean that you will not release sufficient antiviral peptides when you are exposed to a pathogen.
05:00 Physical activity is protective against death, hospitalization, and severe disease.
05:24 Mitochondria are important for liver health, brain health and metabolic health.
06:55 Beneficial affects of regular physical activity on immune function are at least partly mediated by mitochondrial fitness. Low mitochondrial fitness and low cardiorespiratory fitness may be important risk factors for COVID 19.
07:30 Poor mitochondrial health may be a link between established risk factors like age, underlying health conditions like obesity, high blood pressure, diabetes, and other chronic disease.
07:43 Physical activity or targeted pharmacological intervention that increase mitochondrial capacities likely increase mitochondrial function and may enhance innate immunity. Taking berberine or metformin prior to exposure has been shown to reduce risk for severe outcomes in COVID. Metformin is more protective in women than in men.
09:11 Individuals with poor cardiorespiratory fitness have increased risk for severe disease, hospitalization, requirement for being on a ventilator and death.
09:42 Low physical activity is linked with contracting COVID 19 and poor outcomes.
10:25 Mitochondria are critically involved in antiviral host responses.

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

Research continues to emerge in support of time-restricted feeding (TRF) as one of the most powerful types of intermittent fasting.

Support Your Fast with the Berberine HCL + Lipoic Acid and Biotin stack by MYOXCIENCE: https://bit.ly/berberine-biotin-ala-stack

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About Today's Show: 

Because TRF restricts food intake to certain times of the day, it syncs our circadian clocks with processes involved in life span extension, like autophagy.


Links to Research Highlighted:
https://bit.ly/3iDZw1M


Time Stamps


0:00 Intro
0:22 TRF, Autophagy and Circadian Rhythms
01:33 Circadian Rhythms, TRF and Autophagy Study
04:07 TRF benefits depend on Circadian Rhythms
04:54 Your Circadian Clock and Metabolism
09:20 Eating windows and metabolism
13:08 Temperature and Circadian Rhythms
14:45 Berberine and Autophagy
15:52 early Time-Restricted Feeding (eTRF) and Longevity
17:46 TRF and weight loss
19:15 New TRF and Lifespan Extension Study

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

Scientists in the UK discovered a novel way the Spike protein of SARS-CoV-2 may cause microvascular disease. These discoveries should emphasize healthy lifestyle change, smoking cessation, exercise, walking and sauna therapy as preventative measures to lessen the potential vascular damage during the course of infection.

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Links to references and images: https://bit.ly/3B6yrLX


Video on Rumble: https://bit.ly/3l5uEc9

Direct download: S_Protein_and_EDC.mp3
Category:general -- posted at: 11:01am PDT

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