Nourish Balance Thrive http://www.nourishbalancethrive.com/ The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.

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en-us ℗ & © 2018 Nourish Balance Thrive. All rights reserved. cck197@cck197.net Health Django Web Framework http://blogs.law.harvard.edu/tech/rss https://nourishbalancethrive.s3.amazonaws.com/media/podcasts/shows/img/logo_white_600x600.jpg Nourish Balance Thrive http://www.nourishbalancethrive.com/ Nourish Balance Thrive Christopher Kelly cck197@cck197.net The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions. no How to Connect with Clients as a Health Practitioner https://nourishbalancethrive.s3.amazonaws.com/podcast/jeremy_hendon_oct18.mp3 I’m joined again today by one of my good friends and mentors, Jeremy Hendon. Jeremy is an international speaker, consultant, and entrepreneur who has founded and grown several successful companies. I had the pleasure of working with Jeremy on the Keto Summit in 2016 and I can attest to his genius in business and marketing, particularly in the domain of health and wellness.

Jeremy is with me today to talk about marketplace trends that impact health practitioners, and the strategies that cause some businesses to stand out from the crowd. He shares his method for building trust with consumers who are new to diet and lifestyle change. We also discuss the importance of weaving story into your business messaging to attract and strengthen connection with your audience.

Here’s the outline of this interview with Jeremy Hendon:

[00:00:40] Previous podcast episodes: The Essential Keto Cookbook, and Paleo Entrepreneurship with Jeremy Hendon.

[00:01:35] Keto Summit.

[00:03:14] Docuseries: The Truth about Cancer; Broken Brain.

[00:05:10] Louise Hendon.

[00:09:06] Curation; Jay Abraham.

[00:13:02] Doing business in health.

[00:15:48] Sell people what they want.

[00:21:23] Uber; Jump; Airbnb.

[00:22:48] Innovation in health coaching.

[00:23:40] doc.ai.

[00:26:03] Creating a better user experience.

[00:29:43] Network effects.

[00:31:38] Building trust and connection.

[00:34:32] Accountability; StickK.

[00:40:23] New directions for NBT.

[00:43:28] Engineering referrals.

[00:45:24] Nourishing Brands.

[00:47:27] CoBionic Foundation.

[00:48:30] Plant based diets.

[00:51:02] Job opportunity.

[00:52:50] The power of story in marketing.

[00:54:35] Book: The Wisdom of Psychopaths: What Saints, Spies, and Serial Killers Can Teach Us About Success, by Kevin Dutton.

[00:55:10] The Memory Palace Podcast; Nate DiMeo.

[00:55:23] Story Grid Podcast; Shawn Coyne and Tim Grahl .

[00:56:15] Book: Wired for Story: The Writer's Guide to Using Brain Science to Hook Readers from the Very First Sentence, by Lisa Cron.

[00:56:17] Book: Story: Substance, Structure, Style and the Principles of Screenwriting, by Robert McKee.

[00:57:09] jeremyhendon.com.

[00:57:20] Ketosummit; Paleoflourish, Healingautoimmune; CoBionic.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/jeremy_hendon_oct18.mp3 Tue, 16 Oct 2018 09:10:27 GMT Christopher Kelly I’m joined again today by one of my good friends and mentors, Jeremy Hendon. Jeremy is an international speaker, consultant, and entrepreneur who has founded and grown several successful companies. I had the pleasure of working with Jeremy on the Keto Summit in 2016 and I can attest to his genius in business and marketing, particularly in the domain of health and wellness.

Jeremy is with me today to talk about marketplace trends that impact health practitioners, and the strategies that cause some businesses to stand out from the crowd. He shares his method for building trust with consumers who are new to diet and lifestyle change. We also discuss the importance of weaving story into your business messaging to attract and strengthen connection with your audience.

Here’s the outline of this interview with Jeremy Hendon:

[00:00:40] Previous podcast episodes: The Essential Keto Cookbook, and Paleo Entrepreneurship with Jeremy Hendon.

[00:01:35] Keto Summit.

[00:03:14] Docuseries: The Truth about Cancer; Broken Brain.

[00:05:10] Louise Hendon.

[00:09:06] Curation; Jay Abraham.

[00:13:02] Doing business in health.

[00:15:48] Sell people what they want.

[00:21:23] Uber; Jump; Airbnb.

[00:22:48] Innovation in health coaching.

[00:23:40] doc.ai.

[00:26:03] Creating a better user experience.

[00:29:43] Network effects.

[00:31:38] Building trust and connection.

[00:34:32] Accountability; StickK.

[00:40:23] New directions for NBT.

[00:43:28] Engineering referrals.

[00:45:24] Nourishing Brands.

[00:47:27] CoBionic Foundation.

[00:48:30] Plant based diets.

[00:51:02] Job opportunity.

[00:52:50] The power of story in marketing.

[00:54:35] Book: The Wisdom of Psychopaths: What Saints, Spies, and Serial Killers Can Teach Us About Success, by Kevin Dutton.

[00:55:10] The Memory Palace Podcast; Nate DiMeo.

[00:55:23] Story Grid Podcast; Shawn Coyne and Tim Grahl .

[00:56:15] Book: Wired for Story: The Writer's Guide to Using Brain Science to Hook Readers from the Very First Sentence, by Lisa Cron.

[00:56:17] Book: Story: Substance, Structure, Style and the Principles of Screenwriting, by Robert McKee.

[00:57:09] jeremyhendon.com.

[00:57:20] Ketosummit; Paleoflourish, Healingautoimmune; CoBionic.

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How to Create a Career Doing a Sport You Love https://nourishbalancethrive.s3.amazonaws.com/podcast/jeff_kendall_weed_oct18.mp3 Jeff Kendall-Weed’s interest in cycling began at a young age when he got his first bike - a used girls’ cruiser from the local Goodwill. Growing up in the mountains of Santa Cruz, California he quickly moved on to BMX and mountain biking and hasn’t stopped since. During and after college Jeff raced in the US and Europe and went on to work for industry leaders Ibis and WTB. Today he is producing stunning cycling videos from the trails he visits around the world.  

On this podcast, Jeff and I talk about the many roles he’s had in the world of mountain biking, and his decision to leave his stable job for a life as an entrepreneur and family man. Don’t let his modesty fool you - Jeff is one of the best bike handlers I’ve seen. You can visit his YouTube channel to see for yourself.

Here’s the outline of this interview with Jeff Kendall-Weed:

[00:02:43] Soquel Demonstration Forest.

[00:04:51] Raging River State Forest.

[00:05:44] Sea Otter Classic.

[00:10:01] Truvativ; Lezyne.

[00:11:59] Ibis; Scot Nicol.

[00:12:14] Hans Heim.

[00:13:08] Mojo Carbon.

[00:13:59] European vs US racing.

[00:16:07] Roxy Lo.

[00:16:41] Red Hot.

[00:18:16] Mojo HD 160; Tranny.

[00:21:14] Wilderness Trail Bikes (WTB).

[00:22:37] Making videos.

[00:25:10] Kitsbow cycling apparel; Kali Protectives.

[00:25:44] Leavenworth, WA trails.

[00:26:17] Video: Jeff Kendall-Weed in Tahoe with Kitsbow.

[00:27:37] Trailforks app.

[00:28:14] Video: Jeff Kendall-Weed visits the Pacific Northwest.

[00:30:58] Leaving job security.

[00:33:02] Toxoplasmosis study: Johnson, Stefanie K., et al. "Risky business: linking Toxoplasma gondii infection and entrepreneurship behaviours across individuals and countries." Proc. R. Soc. B 285.1883 (2018): 20180822.

[00:36:04] Brandon Semenuk; Video.

[00:37:17] Costa Rica.

[00:39:10] Getting injured.

[00:43:07] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, PhD. and Lesley Paterson.

[00:43:50] Video: Costa Rica: ripping jungle trails & surviving the emergency room!

[00:48:04] Biking for a living vs. leisure.

[00:51:20] Backpack video: I ALWAYS carry this!

[00:53:21] Jeff's Patreon page.

[00:57:24] jeffkendallweed.com; YouTube channel; Instagram; Facebook.

[00:58:51] Jeff's podcasts.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/jeff_kendall_weed_oct18.mp3 Wed, 10 Oct 2018 17:10:33 GMT Christopher Kelly Jeff Kendall-Weed’s interest in cycling began at a young age when he got his first bike - a used girls’ cruiser from the local Goodwill. Growing up in the mountains of Santa Cruz, California he quickly moved on to BMX and mountain biking and hasn’t stopped since. During and after college Jeff raced in the US and Europe and went on to work for industry leaders Ibis and WTB. Today he is producing stunning cycling videos from the trails he visits around the world.  

On this podcast, Jeff and I talk about the many roles he’s had in the world of mountain biking, and his decision to leave his stable job for a life as an entrepreneur and family man. Don’t let his modesty fool you - Jeff is one of the best bike handlers I’ve seen. You can visit his YouTube channel to see for yourself.

Here’s the outline of this interview with Jeff Kendall-Weed:

[00:02:43] Soquel Demonstration Forest.

[00:04:51] Raging River State Forest.

[00:05:44] Sea Otter Classic.

[00:10:01] Truvativ; Lezyne.

[00:11:59] Ibis; Scot Nicol.

[00:12:14] Hans Heim.

[00:13:08] Mojo Carbon.

[00:13:59] European vs US racing.

[00:16:07] Roxy Lo.

[00:16:41] Red Hot.

[00:18:16] Mojo HD 160; Tranny.

[00:21:14] Wilderness Trail Bikes (WTB).

[00:22:37] Making videos.

[00:25:10] Kitsbow cycling apparel; Kali Protectives.

[00:25:44] Leavenworth, WA trails.

[00:26:17] Video: Jeff Kendall-Weed in Tahoe with Kitsbow.

[00:27:37] Trailforks app.

[00:28:14] Video: Jeff Kendall-Weed visits the Pacific Northwest.

[00:30:58] Leaving job security.

[00:33:02] Toxoplasmosis study: Johnson, Stefanie K., et al. "Risky business: linking Toxoplasma gondii infection and entrepreneurship behaviours across individuals and countries." Proc. R. Soc. B 285.1883 (2018): 20180822.

[00:36:04] Brandon Semenuk; Video.

[00:37:17] Costa Rica.

[00:39:10] Getting injured.

[00:43:07] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, PhD. and Lesley Paterson.

[00:43:50] Video: Costa Rica: ripping jungle trails & surviving the emergency room!

[00:48:04] Biking for a living vs. leisure.

[00:51:20] Backpack video: I ALWAYS carry this!

[00:53:21] Jeff's Patreon page.

[00:57:24] jeffkendallweed.com; YouTube channel; Instagram; Facebook.

[00:58:51] Jeff's podcasts.

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Nanotechnology: The Big Impact of Tiny Particles https://nourishbalancethrive.s3.amazonaws.com/podcast/elizabeth_nance_oct18.mp3 Dr. Elizabeth Nance received her Ph.D. from Johns Hopkins University in Chemical & Biomolecular Engineering and is now an Assistant Professor at the University of Washington. She leads a research team in the study of nanoparticles that are capable of targeting disease in the brain. Elizabeth has received numerous awards for her groundbreaking work, and was named one of Forbes 30 under 30 in Science in 2015, described as one of the “most disruptive, game-changing and innovating young personalities in science.”

In this podcast NBT Scientific Director Megan Roberts interviews Elizabeth about her research in nanotechnology and its application in medical development and delivery. They discuss the potential applications of her work for the diagnosis and treatment of debilitating diseases such as cancer, Alzheimer’s, and Parkinson’s. They also talk about the message behind Elizabeth’s 2016 TED talk on the importance of exploring unfamiliar territory as a catalyst for growth and mastery.

Here’s the outline of this interview with Elizabeth Nance:

[00:00:41] Book: How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan.

[00:06:30] Nanotechnology.

[00:11:42] Justin Hanes, PhD.

[00:11:51] Mucosal barrier.

[00:15:36] Increasing distribution of particles within brain.

[00:17:28] Polyethylene glycol.

[00:20:39] Diffusion and convection.

[00:27:25] Nanoparticles.

[00:33:28] Increasing diffusive capability for improved drug efficacy.

[00:34:05] Curcumin study: Joseph A., Wood T., Chen C-C., Corry K., Juul S., Snyder J., Parikh P., Nance E. Curcumin-loaded brain penetrating nanoparticles for treatment of neonatal hypoxia-ischemia encephalopathy. In press, Nano Research.

[00:35:13] Nanotechnology in cancer.

[00:39:10] Generalizing from animal models.

[00:46:40] Childhood cerebral adrenoleukodystrophy.

[00:48:25] Video: Specializing in Not Specializing | Elizabeth Nance | TEDxUofW.

[00:48:53] Interdisciplinary collaboration.

[00:53:14] Book: Mindset: The New Psychology of Success, by Carol Dweck, Ph.D.

[01:00:02] Freedom to fail.

[01:01:45] Blood Chemistry Calculator; Tommy Wood, MD, PhD; Dr. Bryan Walsh.

[01:02:06] Machine learning.

[01:06:12] nancelab.com; blog; Facebook; Instagram.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/elizabeth_nance_oct18.mp3 Tue, 02 Oct 2018 13:10:36 GMT Christopher Kelly Dr. Elizabeth Nance received her Ph.D. from Johns Hopkins University in Chemical & Biomolecular Engineering and is now an Assistant Professor at the University of Washington. She leads a research team in the study of nanoparticles that are capable of targeting disease in the brain. Elizabeth has received numerous awards for her groundbreaking work, and was named one of Forbes 30 under 30 in Science in 2015, described as one of the “most disruptive, game-changing and innovating young personalities in science.”

In this podcast NBT Scientific Director Megan Roberts interviews Elizabeth about her research in nanotechnology and its application in medical development and delivery. They discuss the potential applications of her work for the diagnosis and treatment of debilitating diseases such as cancer, Alzheimer’s, and Parkinson’s. They also talk about the message behind Elizabeth’s 2016 TED talk on the importance of exploring unfamiliar territory as a catalyst for growth and mastery.

Here’s the outline of this interview with Elizabeth Nance:

[00:00:41] Book: How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan.

[00:06:30] Nanotechnology.

[00:11:42] Justin Hanes, PhD.

[00:11:51] Mucosal barrier.

[00:15:36] Increasing distribution of particles within brain.

[00:17:28] Polyethylene glycol.

[00:20:39] Diffusion and convection.

[00:27:25] Nanoparticles.

[00:33:28] Increasing diffusive capability for improved drug efficacy.

[00:34:05] Curcumin study: Joseph A., Wood T., Chen C-C., Corry K., Juul S., Snyder J., Parikh P., Nance E. Curcumin-loaded brain penetrating nanoparticles for treatment of neonatal hypoxia-ischemia encephalopathy. In press, Nano Research.

[00:35:13] Nanotechnology in cancer.

[00:39:10] Generalizing from animal models.

[00:46:40] Childhood cerebral adrenoleukodystrophy.

[00:48:25] Video: Specializing in Not Specializing | Elizabeth Nance | TEDxUofW.

[00:48:53] Interdisciplinary collaboration.

[00:53:14] Book: Mindset: The New Psychology of Success, by Carol Dweck, Ph.D.

[01:00:02] Freedom to fail.

[01:01:45] Blood Chemistry Calculator; Tommy Wood, MD, PhD; Dr. Bryan Walsh.

[01:02:06] Machine learning.

[01:06:12] nancelab.com; blog; Facebook; Instagram.

]]>
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NBT Olympians: Alex O’Brien https://nourishbalancethrive.s3.amazonaws.com/podcast/alex_obrien_sep18.mp3 Join me on Patreon

From 1992 to 2001 Alex O’Brien competed as an elite professional tennis player on the ATP World Tour. Career highlights include playing for the US Davis Cup team and the 2000 US Olympic Team in Sydney, Australia. Alex also won the US Open doubles championship in 1999 and ranked as the No. 1 world doubles player in May 2000.

We’ve been working with Alex as a member of our own Elite Performance Program. He’s on the podcast with me today to talk about his journey to becoming a professional tennis player and sharing some of the moments that stand out to him from his years on the court. We also discuss his reasons for coming to NBT for health coaching and the progress he’s made since then.

It’s also worth mentioning that in 1998 Alex created the Alex O’Brien Tennis Foundation - a nonprofit organization that brings tennis to underprivileged kids in his hometown of Amarillo, Texas. It’s still going strong after 20 years.

Here’s the outline of this interview with Alex O’Brien:

[00:03:28] Dick Gould, John Whitlinger.

[00:06:30] Playing tennis professionally.

[00:06:39] Jim Courier.

[00:08:35] John McEnroe, Ivan Lendl.

[00:10:36] Strength training.

[00:11:25] Gustavo Kuerten.

[00:13:00] Growth Mindset. Previous podcasts discussing mindset (both with Simon Marshall, PhD): Why We Self-Sabotage (And What to Do Instead) and Why Most People Never Learn From Their Mistakes - But Some Do.

[00:14:13] Learning from losses.

[00:16:00] Coping strategies for the pressure.

[00:19:29] Björn Borg.

[00:20:34] Becoming a doubles player.

[00:22:09] Sébastien Lareau, Boris Becker, Andre Agassi, Sandon Stolle.

[00:23:36] Wayne Ferreira, Jared Palmer.

[00:24:29] Winner: 1999 US Open - Men’s Doubles.

[00:25:50] Olympics.

[00:27:30] Brandon Slay.

[00:31:11] Health challenges.

[00:33:56] Ben Greenfield Fitness Podcast: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, with Christopher Kelly.

[00:39:00] Blood Chemistry Calculator; 5-Year Wellness Score.

[00:40:17] Glycomark.

[00:41:51] MTHFR.

[00:42:48] Signal-to-noise ratio.

[00:44:00] Homocysteine; organ meat.

[00:45:07] Coping strategies for stress.

[00:47:05] Making meditation a habit.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/alex_obrien_sep18.mp3 Wed, 26 Sep 2018 11:09:36 GMT Christopher Kelly Join me on Patreon

From 1992 to 2001 Alex O’Brien competed as an elite professional tennis player on the ATP World Tour. Career highlights include playing for the US Davis Cup team and the 2000 US Olympic Team in Sydney, Australia. Alex also won the US Open doubles championship in 1999 and ranked as the No. 1 world doubles player in May 2000.

We’ve been working with Alex as a member of our own Elite Performance Program. He’s on the podcast with me today to talk about his journey to becoming a professional tennis player and sharing some of the moments that stand out to him from his years on the court. We also discuss his reasons for coming to NBT for health coaching and the progress he’s made since then.

It’s also worth mentioning that in 1998 Alex created the Alex O’Brien Tennis Foundation - a nonprofit organization that brings tennis to underprivileged kids in his hometown of Amarillo, Texas. It’s still going strong after 20 years.

Here’s the outline of this interview with Alex O’Brien:

[00:03:28] Dick Gould, John Whitlinger.

[00:06:30] Playing tennis professionally.

[00:06:39] Jim Courier.

[00:08:35] John McEnroe, Ivan Lendl.

[00:10:36] Strength training.

[00:11:25] Gustavo Kuerten.

[00:13:00] Growth Mindset. Previous podcasts discussing mindset (both with Simon Marshall, PhD): Why We Self-Sabotage (And What to Do Instead) and Why Most People Never Learn From Their Mistakes - But Some Do.

[00:14:13] Learning from losses.

[00:16:00] Coping strategies for the pressure.

[00:19:29] Björn Borg.

[00:20:34] Becoming a doubles player.

[00:22:09] Sébastien Lareau, Boris Becker, Andre Agassi, Sandon Stolle.

[00:23:36] Wayne Ferreira, Jared Palmer.

[00:24:29] Winner: 1999 US Open - Men’s Doubles.

[00:25:50] Olympics.

[00:27:30] Brandon Slay.

[00:31:11] Health challenges.

[00:33:56] Ben Greenfield Fitness Podcast: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, with Christopher Kelly.

[00:39:00] Blood Chemistry Calculator; 5-Year Wellness Score.

[00:40:17] Glycomark.

[00:41:51] MTHFR.

[00:42:48] Signal-to-noise ratio.

[00:44:00] Homocysteine; organ meat.

[00:45:07] Coping strategies for stress.

[00:47:05] Making meditation a habit.

]]>
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Overcoming Adversity and Strength Coaching https://nourishbalancethrive.s3.amazonaws.com/podcast/tommy_zach_sep18.mp3 Zach Moore is a Certified Strength and Conditioning Specialist with a true passion for helping people reach their fitness goals. Zach has been providing nutrition and strength coaching for years, both in-person and online, most recently through Precision Nutrition and Ketogains. Earlier this year Zach became the Head of Strength and Conditioning at Nourish Balance Thrive and is now playing a vital role on our coaching team.

In this podcast with Dr. Tommy Wood, Zach shares his journey from a graduate degree in Economics to health coach, describing some of the obstacles he has overcome along the way. They discuss the type and amount of strength training needed for the average person to experience benefit and the common mistakes that hold people back from making progress. Tommy also gives an update on progress made using the training program Zach designed for him.

Here’s the outline of this interview with Zach Moore:

[00:02:32] Indianapolis Fitness and Sports Training.

[00:03:50] Precision Nutrition.

[00:04:28] Ketogains.

[00:05:03] Book: Bulletproof Knees, by Mike Robertson.

[00:06:43] Certified Strength and Conditioning Specialist.

[00:07:13] Osteochondritis.

[00:10:30] Online coaching.

[00:17:32] Minimum effective dose to support health goals.

[00:18:45] 2-3x/week for 2-3 sets each movement pattern.

[00:21:00] Movement patterns; Dan John.

[00:21:55] Zach's influences; Mike Robertson, Bill Hartman, Eric Cressey,

[00:22:48] Mike Tuscherer, rate of perceived exertion (RPE).

[00:23:02] Menno Henselmans; Bayesian Bodybuilding.

[00:23:27] Borge Fagerli.

[00:23:46] Greg Nuckols, Eric Helms, Mike Israetel, Brad Schoenfeld

[00:24:12] Stronger by Science

[00:24:23] Alan Thrall’s YouTube videos: How to Deadlift: Starting Strength 5 Step Deadlift and 3 Common Squat Errors feat. Austin Baraki.

[00:24:30] James Krieger; Weightology.

[00:24:55] Super slow; Doug McGuff, Body by Science; Blood flow restriction training.

[00:26:52] Overcoming adversity.

[00:30:38] Mistakes that hold people back.

[00:32:26] Failing to plan; making time.

[00:33:05] Adjusting the plan over time.

[00:34:55] Ketogains bootcamps.

[00:36:01] Macronutrients.

[00:37:40] Effect of ketogenic diet on athletic performance.

[00:39:26] Zach's training and nutrition.

[00:40:14] Carnivore diet.

[00:44:33] Tommy's strength gains with Zach's coaching.

[00:48:04] zmoore.com; ketogains; zach@zmoore.com.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/tommy_zach_sep18.mp3 Tue, 18 Sep 2018 15:09:48 GMT Christopher Kelly Zach Moore is a Certified Strength and Conditioning Specialist with a true passion for helping people reach their fitness goals. Zach has been providing nutrition and strength coaching for years, both in-person and online, most recently through Precision Nutrition and Ketogains. Earlier this year Zach became the Head of Strength and Conditioning at Nourish Balance Thrive and is now playing a vital role on our coaching team.

In this podcast with Dr. Tommy Wood, Zach shares his journey from a graduate degree in Economics to health coach, describing some of the obstacles he has overcome along the way. They discuss the type and amount of strength training needed for the average person to experience benefit and the common mistakes that hold people back from making progress. Tommy also gives an update on progress made using the training program Zach designed for him.

Here’s the outline of this interview with Zach Moore:

[00:02:32] Indianapolis Fitness and Sports Training.

[00:03:50] Precision Nutrition.

[00:04:28] Ketogains.

[00:05:03] Book: Bulletproof Knees, by Mike Robertson.

[00:06:43] Certified Strength and Conditioning Specialist.

[00:07:13] Osteochondritis.

[00:10:30] Online coaching.

[00:17:32] Minimum effective dose to support health goals.

[00:18:45] 2-3x/week for 2-3 sets each movement pattern.

[00:21:00] Movement patterns; Dan John.

[00:21:55] Zach's influences; Mike Robertson, Bill Hartman, Eric Cressey,

[00:22:48] Mike Tuscherer, rate of perceived exertion (RPE).

[00:23:02] Menno Henselmans; Bayesian Bodybuilding.

[00:23:27] Borge Fagerli.

[00:23:46] Greg Nuckols, Eric Helms, Mike Israetel, Brad Schoenfeld

[00:24:12] Stronger by Science

[00:24:23] Alan Thrall’s YouTube videos: How to Deadlift: Starting Strength 5 Step Deadlift and 3 Common Squat Errors feat. Austin Baraki.

[00:24:30] James Krieger; Weightology.

[00:24:55] Super slow; Doug McGuff, Body by Science; Blood flow restriction training.

[00:26:52] Overcoming adversity.

[00:30:38] Mistakes that hold people back.

[00:32:26] Failing to plan; making time.

[00:33:05] Adjusting the plan over time.

[00:34:55] Ketogains bootcamps.

[00:36:01] Macronutrients.

[00:37:40] Effect of ketogenic diet on athletic performance.

[00:39:26] Zach's training and nutrition.

[00:40:14] Carnivore diet.

[00:44:33] Tommy's strength gains with Zach's coaching.

[00:48:04] zmoore.com; ketogains; zach@zmoore.com.

]]>
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How to Identify and Treat Relative Energy Deficiency in Sport (RED-S) https://nourishbalancethrive.s3.amazonaws.com/podcast/nicky_keay_sep18.mp3 Dr. Nicky Keay, BA, MA (Cantab), MB BChir, MRCP is a physician and researcher with an extensive background in endocrinology and sports/exercise medicine. Her personal background as a ballet dancer and choreographer led to her long-standing interest in the effects of high-level training and inadequate nutrition on women’s health. Her current research focuses on Relative Energy Deficiency in Sport (RED-S), examining the impact of similar factors on male cyclists.

In this podcast with Dr. Tommy Wood, Dr. Keay discusses the detrimental and often permanent impact of low energy availability, especially in weight-sensitive sports in which participants tend to undereat. They discuss the factors involved with RED-S, including diagnosis, intervention and prognosis, as well as the psychological factors that tend to interfere with treatment.

Here’s the outline of this interview with Nicky Keay:

[00:00:11] British Association of Sport and Exercise Medicine Conference (BASEM) in Doncaster. Video of presentation: Endocrine and Metabolic aspects of Sport and Exercise Medicine.

[00:02:01] Relative Energy Deficiency in Sport (RED-S).

[00:03:14] Female Athlete Triad: disordered eating, amenorrhoea and low bone mineral density.

[00:03:25] Bone mineral density worse with harder training; Study: Drinkwater, Barbara L., et al. "Bone mineral content of amenorrheic and eumenorrheic athletes." New England Journal of Medicine 311.5 (1984): 277-281.

[00:04:11] International Olympic Committee (IOC) consensus statement on RED-S.

[00:08:50] Bone mineral density among retired dancers; Study: Keay, N., I. Fogelman, and G. Blake. "Bone mineral density in professional female dancers." British journal of sports medicine 31.2 (1997): 143-147.

[00:10:00] Effect of exercise on adolescents; Study: Keay NJ, Frost M, Blake G, New S & Fogelman I (2000) Study of the factors influencing the bone mineral density in girls. Osteoporosis International 11: S1– 31; (being revised for publication).

[00:11:46] Effects of sports on children.

[00:15:46] Rudolf Nureyev.

[00:17:26] Cyclists.

[00:18:05] Mad Keen Cyclists.

[00:19:16] Current research: amateur male cyclists.

[00:23:38] Erectile dysfunction.

[00:26:14] Team Sky.

[00:28:24] Cardiovascular effects of RED-S.

[00:30:45] Diagnosing and treating RED-S.

[00:32:30] RED-S categories: green, amber, red.

[00:33:38] Psychological factors: denial, resistance.

[00:35:14] Exercise addiction: BMJ Article: Hausenblas, Heather A., Katherine Schreiber, and James M. Smoliga. "Addiction to exercise." BMJ: British Medical Journal (Online) 357 (2017).

[00:38:05] Orthorexia.

[00:41:46] Multidisciplinary approach; getting the coach involved.

[00:43:06] Increasing bone density.

[00:44:52] Hopping increases bone density; Study: Allison, Sarah J., et al. "The Influence of High‐Impact Exercise on Cortical and Trabecular Bone Mineral Content and 3D Distribution Across the Proximal Femur in Older Men: A Randomized Controlled Unilateral Intervention." Journal of Bone and Mineral Research 30.9 (2015): 1709-1716.

[00:48:01] Timeline for recovery.

[00:48:31] T3 and other hormones recover first.  Bone health takes longer.

[00:49:50] Some evidence that full bone recovery is possible; Study: Hind, Karen. "Recovery of bone mineral density and fertility in a former amenorrheic athlete." Journal of sports science & medicine 7.3 (2008): 415.

[00:50:23] Bioidentical hormone replacement therapy (HRT).

[00:51:08] Oral contraceptive pill.

[00:54:44] Gut health.

[00:55:20] LEAF questionnaire.

[00:55:53] Leaky gut.

[00:56:35] Ghrelin.

[00:57:20] Microbiome disruption.

[00:58:05] Low FODMAP.

[01:00:36] Publications on British Journal of Sports Medicine (BJSM); British Association of Sport and Exercise Medicine.

[01:00:53] nickykeayfitness.com.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/nicky_keay_sep18.mp3 Wed, 12 Sep 2018 09:09:23 GMT Christopher Kelly Dr. Nicky Keay, BA, MA (Cantab), MB BChir, MRCP is a physician and researcher with an extensive background in endocrinology and sports/exercise medicine. Her personal background as a ballet dancer and choreographer led to her long-standing interest in the effects of high-level training and inadequate nutrition on women’s health. Her current research focuses on Relative Energy Deficiency in Sport (RED-S), examining the impact of similar factors on male cyclists.

In this podcast with Dr. Tommy Wood, Dr. Keay discusses the detrimental and often permanent impact of low energy availability, especially in weight-sensitive sports in which participants tend to undereat. They discuss the factors involved with RED-S, including diagnosis, intervention and prognosis, as well as the psychological factors that tend to interfere with treatment.

Here’s the outline of this interview with Nicky Keay:

[00:00:11] British Association of Sport and Exercise Medicine Conference (BASEM) in Doncaster. Video of presentation: Endocrine and Metabolic aspects of Sport and Exercise Medicine.

[00:02:01] Relative Energy Deficiency in Sport (RED-S).

[00:03:14] Female Athlete Triad: disordered eating, amenorrhoea and low bone mineral density.

[00:03:25] Bone mineral density worse with harder training; Study: Drinkwater, Barbara L., et al. "Bone mineral content of amenorrheic and eumenorrheic athletes." New England Journal of Medicine 311.5 (1984): 277-281.

[00:04:11] International Olympic Committee (IOC) consensus statement on RED-S.

[00:08:50] Bone mineral density among retired dancers; Study: Keay, N., I. Fogelman, and G. Blake. "Bone mineral density in professional female dancers." British journal of sports medicine 31.2 (1997): 143-147.

[00:10:00] Effect of exercise on adolescents; Study: Keay NJ, Frost M, Blake G, New S & Fogelman I (2000) Study of the factors influencing the bone mineral density in girls. Osteoporosis International 11: S1– 31; (being revised for publication).

[00:11:46] Effects of sports on children.

[00:15:46] Rudolf Nureyev.

[00:17:26] Cyclists.

[00:18:05] Mad Keen Cyclists.

[00:19:16] Current research: amateur male cyclists.

[00:23:38] Erectile dysfunction.

[00:26:14] Team Sky.

[00:28:24] Cardiovascular effects of RED-S.

[00:30:45] Diagnosing and treating RED-S.

[00:32:30] RED-S categories: green, amber, red.

[00:33:38] Psychological factors: denial, resistance.

[00:35:14] Exercise addiction: BMJ Article: Hausenblas, Heather A., Katherine Schreiber, and James M. Smoliga. "Addiction to exercise." BMJ: British Medical Journal (Online) 357 (2017).

[00:38:05] Orthorexia.

[00:41:46] Multidisciplinary approach; getting the coach involved.

[00:43:06] Increasing bone density.

[00:44:52] Hopping increases bone density; Study: Allison, Sarah J., et al. "The Influence of High‐Impact Exercise on Cortical and Trabecular Bone Mineral Content and 3D Distribution Across the Proximal Femur in Older Men: A Randomized Controlled Unilateral Intervention." Journal of Bone and Mineral Research 30.9 (2015): 1709-1716.

[00:48:01] Timeline for recovery.

[00:48:31] T3 and other hormones recover first.  Bone health takes longer.

[00:49:50] Some evidence that full bone recovery is possible; Study: Hind, Karen. "Recovery of bone mineral density and fertility in a former amenorrheic athlete." Journal of sports science & medicine 7.3 (2008): 415.

[00:50:23] Bioidentical hormone replacement therapy (HRT).

[00:51:08] Oral contraceptive pill.

[00:54:44] Gut health.

[00:55:20] LEAF questionnaire.

[00:55:53] Leaky gut.

[00:56:35] Ghrelin.

[00:57:20] Microbiome disruption.

[00:58:05] Low FODMAP.

[01:00:36] Publications on British Journal of Sports Medicine (BJSM); British Association of Sport and Exercise Medicine.

[01:00:53] nickykeayfitness.com.

]]>
clean
Why Most People Never Learn From Their Mistakes - But Some Do https://nourishbalancethrive.s3.amazonaws.com/podcast/simon_gm_sep18.mp3 Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential.  It’s the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life.

In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace.  Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you’ll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson.

Here’s the outline of this interview with Simon Marshall:

[00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:05:30] VO2 Max test.

[00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314.  Also: 1, 2.

[00:09:15] Changing our relationship with failure.

[00:11:32] People don't fail; actions do.

[00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman.

[00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218.  Others: 1, 2, 3, 4, 5.

[00:16:00] Attribution bias.

[00:17:54] Joby Aviation.

[00:18:52] Lack of situational awareness; United Airlines Flight 173.

[00:19:13] Sustained attention; Radar operators in WW2.

[00:20:52] Fixed mindset and diet.

[00:23:19] Blaming.

[00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky.

[00:26:02] Paradox of success.

[00:28:28] Playing the cards you're dealt.

[00:30:13] How to switch to a growth mindset.

[00:30:43] Expose yourself to failure.

[00:35:32] Self esteem comes from success, not the other way around.

[00:38:27] Dopamine drives the desire to continue.

[00:40:15] Cognitive dissonance; Leon Festinger.

[00:43:21] Tony Blair; Cognitive bias.

[00:44:37] Confirmation bias.

[00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns.

[00:48:27] Robb Wolf’s Keto Masterclass; Podcast: The Keto Masterclass with Robb Wolf.

[00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood.

[00:53:15] Ruinous empathy.

[00:53:47] Earning the right to be direct.

[00:56:43] How to know where your blind spots are.

[00:59:36] New program on Patreon.

[01:00:30] 7-min analysis.

[01:02:05] Barriers to progress: time, motivation, energy, consistency.

[01:02:30] Elite Performance Members Club Forum.

[01:04:24] Finding accountability.

[01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255.

[01:06:13] Loser avoidance bias.

[01:08:09] patreon.nbt.ai.

[01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/simon_gm_sep18.mp3 Sat, 08 Sep 2018 09:09:05 GMT Christopher Kelly Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential.  It’s the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life.

In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace.  Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you’ll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson.

Here’s the outline of this interview with Simon Marshall:

[00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:05:30] VO2 Max test.

[00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314.  Also: 1, 2.

[00:09:15] Changing our relationship with failure.

[00:11:32] People don't fail; actions do.

[00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman.

[00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218.  Others: 1, 2, 3, 4, 5.

[00:16:00] Attribution bias.

[00:17:54] Joby Aviation.

[00:18:52] Lack of situational awareness; United Airlines Flight 173.

[00:19:13] Sustained attention; Radar operators in WW2.

[00:20:52] Fixed mindset and diet.

[00:23:19] Blaming.

[00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky.

[00:26:02] Paradox of success.

[00:28:28] Playing the cards you're dealt.

[00:30:13] How to switch to a growth mindset.

[00:30:43] Expose yourself to failure.

[00:35:32] Self esteem comes from success, not the other way around.

[00:38:27] Dopamine drives the desire to continue.

[00:40:15] Cognitive dissonance; Leon Festinger.

[00:43:21] Tony Blair; Cognitive bias.

[00:44:37] Confirmation bias.

[00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns.

[00:48:27] Robb Wolf’s Keto Masterclass; Podcast: The Keto Masterclass with Robb Wolf.

[00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood.

[00:53:15] Ruinous empathy.

[00:53:47] Earning the right to be direct.

[00:56:43] How to know where your blind spots are.

[00:59:36] New program on Patreon.

[01:00:30] 7-min analysis.

[01:02:05] Barriers to progress: time, motivation, energy, consistency.

[01:02:30] Elite Performance Members Club Forum.

[01:04:24] Finding accountability.

[01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255.

[01:06:13] Loser avoidance bias.

[01:08:09] patreon.nbt.ai.

[01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.

]]>
yes
Why Your Diet Isn't Working: Sleep and Circadian Rhythm https://nourishbalancethrive.s3.amazonaws.com/podcast/ahs_sleep18.mp3 For today’s podcast, I’ve rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We’re talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today’s busy world it’s easy to put sleep last on the list, but there are many reasons not to let that happen.

Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you’re struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep.

Here’s the outline of this conversation with Megan, Clay, and Zach:

[00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm.

[00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter.

[00:02:10] Circadian rhythm.

[00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850.

[00:05:03] Glucose tolerance.

[00:06:45] Carb Back-Loading by John Kiefer.

[00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918.

[00:08:21] How to know if you're getting enough sleep.

[00:10:14] How to quiet the monkey mind.

[00:11:02] Box breathing.

[00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.

[00:12:57] Getting sleep with a baby in the house.

[00:14:29] Podcast: Perfect Health with Paul Jaminet.

[00:17:55] Ancestral Health Symposium; Kevin Boyd, DDS.

[00:18:21] Things that disrupt circadian rhythm.

[00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27.

[00:19:11] f.lux; getting more light during the day; blue blocking glasses; iris.

[00:20:35] Ben Greenfield.

[00:21:35] Caffeine.

[00:24:04] Swiss Water Decaf.

[00:25:14] Rooibos tea; Bryan Walsh’s Detox Protocol.

[00:25:20] Alcohol inhibits melatonin.

[00:27:12] Simon Marshall podcasts: 1, 2, 3.

[00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg.

[00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.

[00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85.

[00:29:28] Changing the environment.

[00:29:45] Low-blue light bulbs, amber bulbs; Chilipad.

[00:32:38] Obstructive sleep apnea; elevated hemoglobin.

[00:33:31] Pulse oximeter.

[00:34:08] Kevin Boyd’s Amazing Shrinking Face presentation.

[00:34:25] Breathe Right strips; mouth taping.

[00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast.

[00:36:19] Dripkit coffee.

[00:36:58] Nocturia.

[00:41:09] Early time restricted eating.

[00:43:17] Alarm clocks.

[00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD.

[00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017).

[00:45:41] Great Lakes Collagen Hydrolysate.

[00:46:43] Doc Parsley’s Sleep Remedy.

[00:47:15] Paradoxical intentions.

[00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola.

[00:48:12] Faraday cage.

[00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15.

[00:49:16] Orthosomnia; Study: Baron, Kelly Glazer, et al. "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?." Journal of Clinical Sleep Medicine 13.02 (2017): 351-354.

[00:50:37] Dan Pardi; Podcasts: How to Track Effectively and The Ideal Weight Program.

[00:51:18] Bedtime for iPhone.

[00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in Intercollegiate Basketball Players." Journal of strength and conditioning research 31.6 (2017): 1557; Adjusting to consistent training times: Chtourou, Hamdi, and Nizar Souissi. "The effect of training at a specific time of day: a review." The Journal of Strength & Conditioning Research 26.7 (2012): 1984-2005.

[00:52:39] Effect of changing seasons; Study: Wehr, Thomas A. "Melatonin and seasonal rhythms." Journal of biological rhythms 12.6 (1997): 518-527.

[00:53:38] Jet lag; melatonin supplementation.

[00:54:47] Camping to reset circadian clock; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.

[00:55:55] Sleeping pills.

[00:57:01] 5-HTP.

[00:58:11] Tommy's alternative sleep remedy (before sleep): 5HTP (2 caps = 200mg) + Magnesium Glycinate (100mg) + Melatonin (0.5mg) + Cougar Tranquilizer Tea (1 cup).

[00:59:11] Gratitude; Studies: Wood, Alex M., et al. "Gratitude influences sleep through the mechanism of pre-sleep cognitions." Journal of psychosomatic research 66.1 (2009): 43-48 and Jackowska, Marta, et al. "The impact of a brief gratitude intervention on subjective well-being, biology and sleep." Journal of health psychology 21.10 (2016): 2207-2217.

[00:59:58] Chronotype.

[01:00:45] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[01:05:50] Elite Performance Program.

[01:06:40] nourishbalancethrive.com; book a 15-minute starter session.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/ahs_sleep18.mp3 Mon, 03 Sep 2018 08:09:49 GMT Christopher Kelly For today’s podcast, I’ve rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We’re talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today’s busy world it’s easy to put sleep last on the list, but there are many reasons not to let that happen.

Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you’re struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep.

Here’s the outline of this conversation with Megan, Clay, and Zach:

[00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm.

[00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter.

[00:02:10] Circadian rhythm.

[00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850.

[00:05:03] Glucose tolerance.

[00:06:45] Carb Back-Loading by John Kiefer.

[00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918.

[00:08:21] How to know if you're getting enough sleep.

[00:10:14] How to quiet the monkey mind.

[00:11:02] Box breathing.

[00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.

[00:12:57] Getting sleep with a baby in the house.

[00:14:29] Podcast: Perfect Health with Paul Jaminet.

[00:17:55] Ancestral Health Symposium; Kevin Boyd, DDS.

[00:18:21] Things that disrupt circadian rhythm.

[00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27.

[00:19:11] f.lux; getting more light during the day; blue blocking glasses; iris.

[00:20:35] Ben Greenfield.

[00:21:35] Caffeine.

[00:24:04] Swiss Water Decaf.

[00:25:14] Rooibos tea; Bryan Walsh’s Detox Protocol.

[00:25:20] Alcohol inhibits melatonin.

[00:27:12] Simon Marshall podcasts: 1, 2, 3.

[00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg.

[00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.

[00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85.

[00:29:28] Changing the environment.

[00:29:45] Low-blue light bulbs, amber bulbs; Chilipad.

[00:32:38] Obstructive sleep apnea; elevated hemoglobin.

[00:33:31] Pulse oximeter.

[00:34:08] Kevin Boyd’s Amazing Shrinking Face presentation.

[00:34:25] Breathe Right strips; mouth taping.

[00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast.

[00:36:19] Dripkit coffee.

[00:36:58] Nocturia.

[00:41:09] Early time restricted eating.

[00:43:17] Alarm clocks.

[00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD.

[00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017).

[00:45:41] Great Lakes Collagen Hydrolysate.

[00:46:43] Doc Parsley’s Sleep Remedy.

[00:47:15] Paradoxical intentions.

[00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola.

[00:48:12] Faraday cage.

[00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15.

[00:49:16] Orthosomnia; Study: Baron, Kelly Glazer, et al. "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?." Journal of Clinical Sleep Medicine 13.02 (2017): 351-354.

[00:50:37] Dan Pardi; Podcasts: How to Track Effectively and The Ideal Weight Program.

[00:51:18] Bedtime for iPhone.

[00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in Intercollegiate Basketball Players." Journal of strength and conditioning research 31.6 (2017): 1557; Adjusting to consistent training times: Chtourou, Hamdi, and Nizar Souissi. "The effect of training at a specific time of day: a review." The Journal of Strength & Conditioning Research 26.7 (2012): 1984-2005.

[00:52:39] Effect of changing seasons; Study: Wehr, Thomas A. "Melatonin and seasonal rhythms." Journal of biological rhythms 12.6 (1997): 518-527.

[00:53:38] Jet lag; melatonin supplementation.

[00:54:47] Camping to reset circadian clock; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513.

[00:55:55] Sleeping pills.

[00:57:01] 5-HTP.

[00:58:11] Tommy's alternative sleep remedy (before sleep): 5HTP (2 caps = 200mg) + Magnesium Glycinate (100mg) + Melatonin (0.5mg) + Cougar Tranquilizer Tea (1 cup).

[00:59:11] Gratitude; Studies: Wood, Alex M., et al. "Gratitude influences sleep through the mechanism of pre-sleep cognitions." Journal of psychosomatic research 66.1 (2009): 43-48 and Jackowska, Marta, et al. "The impact of a brief gratitude intervention on subjective well-being, biology and sleep." Journal of health psychology 21.10 (2016): 2207-2217.

[00:59:58] Chronotype.

[01:00:45] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[01:05:50] Elite Performance Program.

[01:06:40] nourishbalancethrive.com; book a 15-minute starter session.

]]>
yes
Ancestral Health Symposium ‘18 Recap https://nourishbalancethrive.s3.amazonaws.com/podcast/ahs18.mp3 Last month the NBT team had a rare live meet-up at the Ancestral Health Symposium in Bozeman, Montana. While there, we had a chance to see many of our previous podcasts guests in person presenting their latest work. For this podcast, we passed the microphone around and shared our impressions of some of the talks we’d seen.

Along the way, we covered all kind of topics, ranging from the performance benefits of caffeine to setting up an ice bath at home. Dr. Tommy Wood shared highlights from his AHS presentation, “The Athlete’s Gut,” explaining why 70% of endurance athletes have a gut problem. We also caught up with friends from Virta Health, who are on a mission to reverse Type 2 Diabetes in 100 Million People.  

Here’s the outline of this conversation with Tommy, Megan, Clay, Zach, Josh, and Doug:

[00:00:08] Ancestral Health Symposium 2018.

[00:00:24] Swiss Water Decaf.

[00:01:34] Association of coffee drinking with all-cause mortality; Studies: Loftfield, Erikka, et al. "Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank." JAMA internal medicine 178.8 (2018): 1086-1097.

[00:02:55] Caffeine for improved performance; Studies: Astorino, Todd A., and Daniel W. Roberson. "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review." The Journal of Strength & Conditioning Research 24.1 (2010): 257-265; and Ganio, Matthew S., et al. "Effect of caffeine on sport-specific endurance performance: a systematic review." The Journal of Strength & Conditioning Research 23.1 (2009): 315-324.

[00:03:09] Effect of CYP1A2 gene + caffeine; Studies: Guest, Nanci, et al. "Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes." Medicine and science in sports and exercise 50.8 (2018): 1570-1578; and Rahimi, Rahman. "The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study." Irish Journal of Medical Science (1971-) (2018): 1-9.

[00:03:39] Caffeine gene: CYP1A2; marker (SNP): rs762551; Click here to check your 23andMe results. AA: faster metabolizer of caffeine; AC: medium metabolizer; CC: slower metabolizer.

[00:03:56] Podcast: How to Drop Your Cholesterol, with Dave Feldman.

[00:04:23] Lean Mass Hyper-responders.

[00:05:35] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.

[00:08:06] Inversion pattern.

[00:10:56] Podcast: How Not to Die of Cardiovascular Disease, with Ivor Cummins.

[00:11:14] Book:  Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins.

[00:11:19] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber.

[00:11:42] Peter Attia.

[00:12:05] Dr. Tim Gerstmar Podcasts: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants.

[00:12:15] AHS 2014 Talk: Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything - Tim Gerstmar, N.D.

[00:13:06] Book: Antifragile; Nassim Taleb’s Lindy Effect.

[00:14:22] Autoimmune Protocol (AIP) diet

[00:17:48] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More, with Dr. Ken Ford.

[00:17:55] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488.

[00:19:01] Lucy Mailing.

[00:19:54] Lactobacillus reuteri.

[00:21:24] Age-related macular degeneration.

[00:23:06] Podcast: How to Avoid Kidney Stones with Dr Lynda Frassetto.

[00:15:30] Podcast: How to Have a Healthy Gut, with Dr. Michael Ruscio.

[00:24:47] Podcast: Getting Stronger, with Todd Becker; hormesis.

[00:25:36] Getting Stronger blog.

[00:25:51] XPT Life.

[00:27:18] Setting up a chest freezer cold bath.

[00:29:07] Laird Hamilton and Gabby Reece.

[00:31:12] Podcast: NBT People: Clay Higgins.

[00:31:23] Podcast: How Oxidative Stress Impacts Performance and Healthspan.

[00:31:46] Dr. Josh Turknett, Ancestral Health Symposium 2014 talk: Migraine as the Hypothalamic Distress Signal.

[00:32:37] Mymigrainemiracle.com.

[00:36:54] Strategy for avoiding migraines.

[00:40:37] Book: The Migraine Miracle; mymigrainemiracle.com; Facebook group; The Miracle Moment Podcast, membership community.

[00:41:54] Keto Blast.

[00:42:49] Tommy's AHS 2018 talk: The Athlete's Gut.

[00:45:47] Hadza studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.

[00:48:31] Effect of intense exercise on the gut; Study: van Wijck, Kim, et al. "Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention." American journal of physiology-gastrointestinal and liver physiology 303.2 (2012): G155-G168.

[00:49:32] Paula Radcliffe.

[0:49:59] Fueling for endurance events.

[00:51:15] Protein intake after workouts; Study: Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient timing revisited: is there a post-exercise anabolic window?." Journal of the international society of sports nutrition 10.1 (2013): 5.

[00:54:13] Exercise for health and longevity.

[00:55:12] Polarized training; MAF pace, sprints.

[00:56:53] Undereating; ancestral athletes.

[00:59:30] Adding carbs back in.

[01:01:09] Gut dysbiosis and pathogens.

[01:02:02] Parasites on lettuce: Chierico, Del. "Detection and prevalence of protozoan parasites in ready-to-eat packaged salads on sale in Italy." Food microbiology (2017).

[01:02:13] Sebastian Winter.

[01:05:36] Gut microbiota of cyclists; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98.

[01:05:48] Lauren Petersen Podcasts: The Athlete Microbiome Project: The Search for the Golden Microbiome and An Update on The Athlete Microbiome Project.

[01:05:52] Methane dominant SIBO; Methanobrevibacter smithii.

[01:07:02] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here).

[01:07:56] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, with Doug Hilbert.

[01:08:01] Podcast: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years with Jim McCarter.

[01:10:11] Virta Health.

[1:20:04] Pain as motivation to change.

[01:24:00] www.virtahealth.com. Apply to Virta Health.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/ahs18.mp3 Wed, 29 Aug 2018 10:08:38 GMT Christopher Kelly Last month the NBT team had a rare live meet-up at the Ancestral Health Symposium in Bozeman, Montana. While there, we had a chance to see many of our previous podcasts guests in person presenting their latest work. For this podcast, we passed the microphone around and shared our impressions of some of the talks we’d seen.

Along the way, we covered all kind of topics, ranging from the performance benefits of caffeine to setting up an ice bath at home. Dr. Tommy Wood shared highlights from his AHS presentation, “The Athlete’s Gut,” explaining why 70% of endurance athletes have a gut problem. We also caught up with friends from Virta Health, who are on a mission to reverse Type 2 Diabetes in 100 Million People.  

Here’s the outline of this conversation with Tommy, Megan, Clay, Zach, Josh, and Doug:

[00:00:08] Ancestral Health Symposium 2018.

[00:00:24] Swiss Water Decaf.

[00:01:34] Association of coffee drinking with all-cause mortality; Studies: Loftfield, Erikka, et al. "Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank." JAMA internal medicine 178.8 (2018): 1086-1097.

[00:02:55] Caffeine for improved performance; Studies: Astorino, Todd A., and Daniel W. Roberson. "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review." The Journal of Strength & Conditioning Research 24.1 (2010): 257-265; and Ganio, Matthew S., et al. "Effect of caffeine on sport-specific endurance performance: a systematic review." The Journal of Strength & Conditioning Research 23.1 (2009): 315-324.

[00:03:09] Effect of CYP1A2 gene + caffeine; Studies: Guest, Nanci, et al. "Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes." Medicine and science in sports and exercise 50.8 (2018): 1570-1578; and Rahimi, Rahman. "The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study." Irish Journal of Medical Science (1971-) (2018): 1-9.

[00:03:39] Caffeine gene: CYP1A2; marker (SNP): rs762551; Click here to check your 23andMe results. AA: faster metabolizer of caffeine; AC: medium metabolizer; CC: slower metabolizer.

[00:03:56] Podcast: How to Drop Your Cholesterol, with Dave Feldman.

[00:04:23] Lean Mass Hyper-responders.

[00:05:35] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick.

[00:08:06] Inversion pattern.

[00:10:56] Podcast: How Not to Die of Cardiovascular Disease, with Ivor Cummins.

[00:11:14] Book:  Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins.

[00:11:19] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber.

[00:11:42] Peter Attia.

[00:12:05] Dr. Tim Gerstmar Podcasts: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants.

[00:12:15] AHS 2014 Talk: Methylation: How 1 Carbon Affects Your Brain, Your DNA and Everything - Tim Gerstmar, N.D.

[00:13:06] Book: Antifragile; Nassim Taleb’s Lindy Effect.

[00:14:22] Autoimmune Protocol (AIP) diet

[00:17:48] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More, with Dr. Ken Ford.

[00:17:55] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488.

[00:19:01] Lucy Mailing.

[00:19:54] Lactobacillus reuteri.

[00:21:24] Age-related macular degeneration.

[00:23:06] Podcast: How to Avoid Kidney Stones with Dr Lynda Frassetto.

[00:15:30] Podcast: How to Have a Healthy Gut, with Dr. Michael Ruscio.

[00:24:47] Podcast: Getting Stronger, with Todd Becker; hormesis.

[00:25:36] Getting Stronger blog.

[00:25:51] XPT Life.

[00:27:18] Setting up a chest freezer cold bath.

[00:29:07] Laird Hamilton and Gabby Reece.

[00:31:12] Podcast: NBT People: Clay Higgins.

[00:31:23] Podcast: How Oxidative Stress Impacts Performance and Healthspan.

[00:31:46] Dr. Josh Turknett, Ancestral Health Symposium 2014 talk: Migraine as the Hypothalamic Distress Signal.

[00:32:37] Mymigrainemiracle.com.

[00:36:54] Strategy for avoiding migraines.

[00:40:37] Book: The Migraine Miracle; mymigrainemiracle.com; Facebook group; The Miracle Moment Podcast, membership community.

[00:41:54] Keto Blast.

[00:42:49] Tommy's AHS 2018 talk: The Athlete's Gut.

[00:45:47] Hadza studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.

[00:48:31] Effect of intense exercise on the gut; Study: van Wijck, Kim, et al. "Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention." American journal of physiology-gastrointestinal and liver physiology 303.2 (2012): G155-G168.

[00:49:32] Paula Radcliffe.

[0:49:59] Fueling for endurance events.

[00:51:15] Protein intake after workouts; Study: Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient timing revisited: is there a post-exercise anabolic window?." Journal of the international society of sports nutrition 10.1 (2013): 5.

[00:54:13] Exercise for health and longevity.

[00:55:12] Polarized training; MAF pace, sprints.

[00:56:53] Undereating; ancestral athletes.

[00:59:30] Adding carbs back in.

[01:01:09] Gut dysbiosis and pathogens.

[01:02:02] Parasites on lettuce: Chierico, Del. "Detection and prevalence of protozoan parasites in ready-to-eat packaged salads on sale in Italy." Food microbiology (2017).

[01:02:13] Sebastian Winter.

[01:05:36] Gut microbiota of cyclists; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98.

[01:05:48] Lauren Petersen Podcasts: The Athlete Microbiome Project: The Search for the Golden Microbiome and An Update on The Athlete Microbiome Project.

[01:05:52] Methane dominant SIBO; Methanobrevibacter smithii.

[01:07:02] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here).

[01:07:56] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, with Doug Hilbert.

[01:08:01] Podcast: How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years with Jim McCarter.

[01:10:11] Virta Health.

[1:20:04] Pain as motivation to change.

[01:24:00] www.virtahealth.com. Apply to Virta Health.

]]>
yes
How to Use Time-Restricted Eating to Reverse Disease and Optimize Health https://nourishbalancethrive.s3.amazonaws.com/podcast/panda_aug18.mp3 Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world’s leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body’s internal clock.

Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps.

In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link:

http://survey.nbt.ai

Here’s the outline of this interview with Satchin Panda:

[00:00:37] Book: The Circadian Code, by Satchin Panda.

[00:03:25] Professor at the Salk Institute for Biological Studies.

[00:06:56] Joe Bass, MD, PhD.

[00:07:05] Study: Kohsaka, Akira, et al. "High-fat diet disrupts behavioral and molecular circadian rhythms in mice." Cell metabolism 6.5 (2007): 414-421.

[00:07:47] Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269.

[00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz.

[00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798.

[00:17:55] Endurance athletes.

[00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:20:32] Ketone production.

[00:23:13] High fat diet leads to increased ketone production, improved endurance.

[00:24:24] Meal timing.

[00:26:52] Consistency is important.

[00:29:53] Supplements and coffee.

[00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.

[00:34:05] Michael Herf; f.lux.

[00:35:24] Biphasic sleep; arousal threshold.

[00:39:46] Exposure to light.

[00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104.

[00:41:02] Improving sleep.

[00:41:22] Naps.

[00:42:52] Night workers and swing shifts.

[00:43:20] Studying firefighters.

[00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561.

[00:45:09] Traveling through time zones.

[00:47:47] Timing of physical activity.

[00:49:00] Email apnea.

[00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018).  More from the MCC Research Team.

[00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055.

[00:50:52] Night shift work increases women’s risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40.

[00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073.

[00:52:14] Lifestyle: what, when and how much we eat, sleep, and move.

[00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo, PhD.

[00:55:43] Architecture Study: Dance, Amber. "Science and Culture: The brain within buildings." Proceedings of the National Academy of Sciences 114.5 (2017): 785-787.

[00:56:44] Benefits of daylight in architecture; Study: Boubekri, Mohamed, et al. "Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study." Journal of clinical sleep medicine 10.06 (2014): 603-611; and Daylighting Facts & Figures.

[00:59:29] 30 minutes of bright light in the morning.

[01:00:51] Recommendations: 8 hours sleep, wait to eat breakfast, eat within 10 hours; 30 minutes of bright light, dim light/no food 3 hours before bed.

[01:01:46] mycircadianclock.org; myLuxRecorder app.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/panda_aug18.mp3 Tue, 21 Aug 2018 11:08:04 GMT Christopher Kelly Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world’s leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body’s internal clock.

Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps.

In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link:

http://survey.nbt.ai

Here’s the outline of this interview with Satchin Panda:

[00:00:37] Book: The Circadian Code, by Satchin Panda.

[00:03:25] Professor at the Salk Institute for Biological Studies.

[00:06:56] Joe Bass, MD, PhD.

[00:07:05] Study: Kohsaka, Akira, et al. "High-fat diet disrupts behavioral and molecular circadian rhythms in mice." Cell metabolism 6.5 (2007): 414-421.

[00:07:47] Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269.

[00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz.

[00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798.

[00:17:55] Endurance athletes.

[00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:20:32] Ketone production.

[00:23:13] High fat diet leads to increased ketone production, improved endurance.

[00:24:24] Meal timing.

[00:26:52] Consistency is important.

[00:29:53] Supplements and coffee.

[00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.

[00:34:05] Michael Herf; f.lux.

[00:35:24] Biphasic sleep; arousal threshold.

[00:39:46] Exposure to light.

[00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104.

[00:41:02] Improving sleep.

[00:41:22] Naps.

[00:42:52] Night workers and swing shifts.

[00:43:20] Studying firefighters.

[00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561.

[00:45:09] Traveling through time zones.

[00:47:47] Timing of physical activity.

[00:49:00] Email apnea.

[00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018).  More from the MCC Research Team.

[00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055.

[00:50:52] Night shift work increases women’s risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40.

[00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073.

[00:52:14] Lifestyle: what, when and how much we eat, sleep, and move.

[00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo, PhD.

[00:55:43] Architecture Study: Dance, Amber. "Science and Culture: The brain within buildings." Proceedings of the National Academy of Sciences 114.5 (2017): 785-787.

[00:56:44] Benefits of daylight in architecture; Study: Boubekri, Mohamed, et al. "Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study." Journal of clinical sleep medicine 10.06 (2014): 603-611; and Daylighting Facts & Figures.

[00:59:29] 30 minutes of bright light in the morning.

[01:00:51] Recommendations: 8 hours sleep, wait to eat breakfast, eat within 10 hours; 30 minutes of bright light, dim light/no food 3 hours before bed.

[01:01:46] mycircadianclock.org; myLuxRecorder app.

]]>
clean
A New Metric for Predicting Athletic Performance https://nourishbalancethrive.s3.amazonaws.com/podcast/mobile.equilibria.on.2018-07-10.at.09.10.mp3 Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years.  He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK’s leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility.

In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios.

Here’s the outline of this interview with Alex Ferretti:

[00:00:33] Robb Wolf, Ben Lynch, Dan Plews, Paul Laursen.

[00:04:17] Metabolic flexibility; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use, with Mike T. Nelson.

[00:04:29] Weikko Jaross.

[00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3.

[00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet.

[00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22.

[00:16:20] Genetic factors affecting metabolic flexibility.

[00:17:20] DNAFit test.

[00:18:31] Environmental factors affecting metabolic flexibility.

[00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679.

[00:21:48] Eating: When, how, and how much.

[00:22:28] Training low/competing high, sleep.

[00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV).

[00:24:36] Assessment to determine the best dietary approach.

[00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet.

[00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4.

[00:29:59] HRV Apps: HRV4Training, Elite HRV.

[00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921.

[00:31:09] Oura ring.

[00:32:10] Ferretti Index (HRV/BG Index).

[00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.

[00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004).

[00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)².

[00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549.

[00:38:27] Study using hs-CRP: Aeschbacher, Stefanie, et al. "Heart rate, heart rate variability and inflammatory biomarkers among young and healthy adults." Annals of medicine 49.1 (2017): 32-41.

[00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV.

[00:44:08] Frequent small meals led to higher blood glucose.

[00:45:33] Dawn Phenomenon.

[00:48:12] DUTCH test.

[00:49:52] Homocysteine test as part of a cardiovascular assessment.

[00:51:56] Macronutrient ratio may not be as important as other factors.

[00:53:41] Interleukin-6; insulin as anti-inflammatory hormone.

[00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video.

[00:55:57] Dr. Kevin Hall.

[00:56:17] Keto and low-carb dieters - may require lower caloric intake.

[01:00:18] alessandroferretti.co.uk.

[01:00:41] Videos.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/mobile.equilibria.on.2018-07-10.at.09.10.mp3 Tue, 14 Aug 2018 12:08:20 GMT Christopher Kelly Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years.  He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK’s leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility.

In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios.

Here’s the outline of this interview with Alex Ferretti:

[00:00:33] Robb Wolf, Ben Lynch, Dan Plews, Paul Laursen.

[00:04:17] Metabolic flexibility; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use, with Mike T. Nelson.

[00:04:29] Weikko Jaross.

[00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3.

[00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet.

[00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22.

[00:16:20] Genetic factors affecting metabolic flexibility.

[00:17:20] DNAFit test.

[00:18:31] Environmental factors affecting metabolic flexibility.

[00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679.

[00:21:48] Eating: When, how, and how much.

[00:22:28] Training low/competing high, sleep.

[00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV).

[00:24:36] Assessment to determine the best dietary approach.

[00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet.

[00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4.

[00:29:59] HRV Apps: HRV4Training, Elite HRV.

[00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921.

[00:31:09] Oura ring.

[00:32:10] Ferretti Index (HRV/BG Index).

[00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.

[00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004).

[00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)².

[00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549.

[00:38:27] Study using hs-CRP: Aeschbacher, Stefanie, et al. "Heart rate, heart rate variability and inflammatory biomarkers among young and healthy adults." Annals of medicine 49.1 (2017): 32-41.

[00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV.

[00:44:08] Frequent small meals led to higher blood glucose.

[00:45:33] Dawn Phenomenon.

[00:48:12] DUTCH test.

[00:49:52] Homocysteine test as part of a cardiovascular assessment.

[00:51:56] Macronutrient ratio may not be as important as other factors.

[00:53:41] Interleukin-6; insulin as anti-inflammatory hormone.

[00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video.

[00:55:57] Dr. Kevin Hall.

[00:56:17] Keto and low-carb dieters - may require lower caloric intake.

[01:00:18] alessandroferretti.co.uk.

[01:00:41] Videos.

]]>
no
How to Reconcile Performance with Longevity https://nourishbalancethrive.s3.amazonaws.com/podcast/performance_longevity_aug18.mp3 Performance isn’t as much as a priority as longevity is now, but I still love to compete.  This dilemma, so well stated by one of our clients, got us thinking.  It’s well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity.  But what happens when you’re a competitive athlete training significantly more than that?

For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan.  The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete’s long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age.

Here’s the outline of this discussion with Drs Tommy Wood and Simon Marshall:

[00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson.

[00:03:08] Performance, longevity, healthspan.

[00:05:21] Atrial fibrillation.

[00:05:51] Braveheart Coaching.

[00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan.

[00:08:29] 100 steps per minute; Study: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415.

[00:09:08] Intense exercise associated with cardiac diseases; Study: Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240.

[00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481.

[00:09:37] Diminishing returns vs. harm.

[00:10:32] 2/3 of people not getting enough exercise.

[00:10:47] Risks with high levels of exercise.

[00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx.

[00:11:49] Higher coronary artery calcium (CAC)  in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147.

[00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450.

[00:13:08] Extreme exercise unveiling congenital vulnerabilities.

[00:14:26] Required ECGs, cardiac stress test.

[00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910.

[00:17:30] Gut permeability, endotoxemia.

[00:18:18] Hunter gatherer populations.  Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.

[00:19:49] Periods of rest.

[00:21:48] Why do people "over"-exercise?

[00:21:50] Personal goals, exercise dependency, training goals.

[00:23:24] Liking the gear, competition.

[00:24:41] Self-referenced challenge, especially for long events.

[00:26:19] Managing performance anxiety.

[00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall.

[00:32:01] Short term vs. prolonged exposure to extreme exercise.

[00:37:15] Building good exercise habits.

[00:40:24] Tommy's exercise regimen.

[00:40:41] Zach Moore: NBT Head of Strength and Conditioning.

[00:41:57] Standing, walking, playing with dogs.

[00:45:25] Strength and power in endurance sports.

[00:48:01] Wingate test.

[00:49:27] Simon's exercise regimen.

[00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.

 
]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/performance_longevity_aug18.mp3 Mon, 06 Aug 2018 10:08:36 GMT Christopher Kelly Performance isn’t as much as a priority as longevity is now, but I still love to compete.  This dilemma, so well stated by one of our clients, got us thinking.  It’s well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity.  But what happens when you’re a competitive athlete training significantly more than that?

For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan.  The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete’s long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age.

Here’s the outline of this discussion with Drs Tommy Wood and Simon Marshall:

[00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson.

[00:03:08] Performance, longevity, healthspan.

[00:05:21] Atrial fibrillation.

[00:05:51] Braveheart Coaching.

[00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan.

[00:08:29] 100 steps per minute; Study: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415.

[00:09:08] Intense exercise associated with cardiac diseases; Study: Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240.

[00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481.

[00:09:37] Diminishing returns vs. harm.

[00:10:32] 2/3 of people not getting enough exercise.

[00:10:47] Risks with high levels of exercise.

[00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx.

[00:11:49] Higher coronary artery calcium (CAC)  in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147.

[00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450.

[00:13:08] Extreme exercise unveiling congenital vulnerabilities.

[00:14:26] Required ECGs, cardiac stress test.

[00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910.

[00:17:30] Gut permeability, endotoxemia.

[00:18:18] Hunter gatherer populations.  Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637.

[00:19:49] Periods of rest.

[00:21:48] Why do people "over"-exercise?

[00:21:50] Personal goals, exercise dependency, training goals.

[00:23:24] Liking the gear, competition.

[00:24:41] Self-referenced challenge, especially for long events.

[00:26:19] Managing performance anxiety.

[00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall.

[00:32:01] Short term vs. prolonged exposure to extreme exercise.

[00:37:15] Building good exercise habits.

[00:40:24] Tommy's exercise regimen.

[00:40:41] Zach Moore: NBT Head of Strength and Conditioning.

[00:41:57] Standing, walking, playing with dogs.

[00:45:25] Strength and power in endurance sports.

[00:48:01] Wingate test.

[00:49:27] Simon's exercise regimen.

[00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.

 
]]>
yes
Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself https://nourishbalancethrive.s3.amazonaws.com/podcast/mercola_jul18.mp3 Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP

Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He’s long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness.

On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage.

Here’s the outline of this interview with Dr. Mercola:

[00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439.

[00:03:43] Olle Johansson; Talk: Health Effects of Electromagnetic Fields.

[00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies.

[00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies.

[00:06:54] Sam Milham, epidemiologist.

[00:08:38] Thomas Levy, cardiologist.

[00:09:22] Martin Pall, PhD; Studies evaluating the effect of calcium channel blockers on EMF toxicity: 1, 2, 3, 4.

[00:10:14] Voltage-gated calcium channel (VGCG).

[00:10:23] Paul Héroux.

[00:10:52] Video: Dr. Mercola Interviews Paul Heroux.

[00:11:23] Magnesium as a natural calcium channel blocker.

[00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651.

[00:14:31] Study: Pacher, Pál, Joseph S. Beckman, and Lucas Liaudet. "Nitric oxide and peroxynitrite in health and disease." Physiological reviews 87.1 (2007): 315-424.

[00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536.

[00:16:00] Richard Veech; NADPH as the true battery of the cell.

[00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314.

[00:17:14] Symptoms of EMF exposures: brain and heart.

[00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13.

[00:18:29] Electromagnetic hypersensitivity.

[00:19:28] World Health Organization: EMF given 2B classification.

[00:20:18] Long-term effects.

[00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95.

[00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112.

[00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course.

[00:23:38] How to mitigate EMF.

[00:23:48] Acousticom 2; Magda Havas.

[00:25:10] Dr. Dietrich Klinghardt.

[00:26:14] Reducing EMF in the home.

[00:27:53] Shielding; smart meters, Faraday cage.

[00:30:04] Materials that block EMF.

[00:32:40] 8-hydroxy-2-deoxyguanosine, Organic Acids Test, DUTCH Test.

[00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here.

[00:34:33] Ionizing vs non-ionizing radiation.

[00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays.

[00:36:02] Reducing ionizing radiation on aeroplanes.

[00:36:26] Zach Bush’s Nitric Oxide Dump.

[00:36:54] Exogenous ketones; Dr. Veech’s ketone ester.

[00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD).

[00:38:10] Hormetea.

[00:39:15] Mitigating damage from cell phones.

[00:40:11] Magnetic fields; Trifield.

[00:40:42] Dirty electricity; Book: Dirty Electricity: Electrification and the Diseases of Civilization, by Samuel Milham.

[00:41:43] Grounding.

[00:42:27] Stetzerizer Filter; Dave Stetzer, Martin Graham; Greenwave.

[00:44:47] EMF Tents.

[00:46:10] Hierarchy of treatment interventions.

[00:47:33] Book: Overpowered: The Dangers of Electromagnetic Radiation (EMF) and What You Can Do about It, by Martin Blank; Dr. Mercola’s video interviews.

[00:48:55] Other interesting papers Tommy has read along the way: 1, 2, 3, 4, 5, 6.

[00:48:55] Bioinitiative 2012 Report.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/mercola_jul18.mp3 Sun, 29 Jul 2018 21:07:09 GMT Christopher Kelly Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP

Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He’s long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness.

On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage.

Here’s the outline of this interview with Dr. Mercola:

[00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439.

[00:03:43] Olle Johansson; Talk: Health Effects of Electromagnetic Fields.

[00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies.

[00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies.

[00:06:54] Sam Milham, epidemiologist.

[00:08:38] Thomas Levy, cardiologist.

[00:09:22] Martin Pall, PhD; Studies evaluating the effect of calcium channel blockers on EMF toxicity: 1, 2, 3, 4.

[00:10:14] Voltage-gated calcium channel (VGCG).

[00:10:23] Paul Héroux.

[00:10:52] Video: Dr. Mercola Interviews Paul Heroux.

[00:11:23] Magnesium as a natural calcium channel blocker.

[00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651.

[00:14:31] Study: Pacher, Pál, Joseph S. Beckman, and Lucas Liaudet. "Nitric oxide and peroxynitrite in health and disease." Physiological reviews 87.1 (2007): 315-424.

[00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536.

[00:16:00] Richard Veech; NADPH as the true battery of the cell.

[00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314.

[00:17:14] Symptoms of EMF exposures: brain and heart.

[00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13.

[00:18:29] Electromagnetic hypersensitivity.

[00:19:28] World Health Organization: EMF given 2B classification.

[00:20:18] Long-term effects.

[00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95.

[00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112.

[00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course.

[00:23:38] How to mitigate EMF.

[00:23:48] Acousticom 2; Magda Havas.

[00:25:10] Dr. Dietrich Klinghardt.

[00:26:14] Reducing EMF in the home.

[00:27:53] Shielding; smart meters, Faraday cage.

[00:30:04] Materials that block EMF.

[00:32:40] 8-hydroxy-2-deoxyguanosine, Organic Acids Test, DUTCH Test.

[00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here.

[00:34:33] Ionizing vs non-ionizing radiation.

[00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays.

[00:36:02] Reducing ionizing radiation on aeroplanes.

[00:36:26] Zach Bush’s Nitric Oxide Dump.

[00:36:54] Exogenous ketones; Dr. Veech’s ketone ester.

[00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD).

[00:38:10] Hormetea.

[00:39:15] Mitigating damage from cell phones.

[00:40:11] Magnetic fields; Trifield.

[00:40:42] Dirty electricity; Book: Dirty Electricity: Electrification and the Diseases of Civilization, by Samuel Milham.

[00:41:43] Grounding.

[00:42:27] Stetzerizer Filter; Dave Stetzer, Martin Graham; Greenwave.

[00:44:47] EMF Tents.

[00:46:10] Hierarchy of treatment interventions.

[00:47:33] Book: Overpowered: The Dangers of Electromagnetic Radiation (EMF) and What You Can Do about It, by Martin Blank; Dr. Mercola’s video interviews.

[00:48:55] Other interesting papers Tommy has read along the way: 1, 2, 3, 4, 5, 6.

[00:48:55] Bioinitiative 2012 Report.

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How to Measure Immune Balance Using Blood Testing https://nourishbalancethrive.s3.amazonaws.com/podcast/immune-balance-jul18.mp3 We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score.

On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance.

You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking “Free Report”.

Here’s the outline of this interview with Tommy Wood:

[00:00:30] Florida Institute for Human & Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.

[00:00:49] Blood Chemistry Calculator.

[00:01:03] Peer Review.

[00:02:32] Immune Balance Score.

[00:04:00] Dashboard of Blood Chemistry Calculator scores (example).

[00:04:08] Predicted Age Score.

[00:05:12] Who is the calculator for?

[00:06:09] Building a health coach referral network.

[00:07:05] Podcast: How to Measure Hormones, with Mark Newman.

[00:08:31] Combining 2+ reports for longitudinal tracking.

[00:09:08] Markers that make up the Immune Balance Score.

[00:10:49] Sensitivity and specificity.

[00:13:40] All-cause mortality: dying from any cause.

[00:17:05] Evaluating scientific research: PubMed + Google.

[00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82.

[00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet.

[00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes.

[00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018).

[00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046.

[00:29:58] Table that shows reference ranges, scores assigned.

[00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994.

[00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation.

[00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.

[00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency.  

[00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80.

[00:39:02] Christopher Kelly’s combined report.

[00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.

[00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017).

[00:41:17] White Blood Cells.

[00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a follow-up of 30 years in a general population sample." Epidemiology (2000): 261-268.

[00:42:21] Ratios between markers.

[00:43:20] Platelets - High is associated with increased risk of mortality after heart attack; Study: Tsai, Ming-Tsun, et al. "U-shaped mortality curve associated with platelet count among older people: a community-based cohort study." Blood 126.13 (2015): 1633-1635.

[00:43:39] Lymphocyte:Monocyte ratio; Study: Xiang, Fangfang, et al. "Monocyte/lymphocyte ratio as a better predictor of cardiovascular and all‐cause mortality in hemodialysis patients: A prospective cohort study." Hemodialysis International 22.1 (2018): 82-92.

[00:45:23] Where to go from here?  

[00:45:40] Acute vs. chronic inflammation.

[00:47:07] Antimicrobials: Monolaurin, Lauricidin, Selenomethionine; antibody testing.

[00:47:40] Malcolm Kendrick Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead).

[00:48:51] bloodcalculator.com; Quest lab locator.

[00:49:11] UK: Fibrhealth.

[00:49:15] Australia: https://stephenanderson.com.au/nbt/; Podcast: How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation, with Stephen Anderson.  

[00:49:38] support@nourishbalancethrive.com

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/immune-balance-jul18.mp3 Tue, 24 Jul 2018 08:07:05 GMT Christopher Kelly We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score.

On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance.

You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking “Free Report”.

Here’s the outline of this interview with Tommy Wood:

[00:00:30] Florida Institute for Human & Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.

[00:00:49] Blood Chemistry Calculator.

[00:01:03] Peer Review.

[00:02:32] Immune Balance Score.

[00:04:00] Dashboard of Blood Chemistry Calculator scores (example).

[00:04:08] Predicted Age Score.

[00:05:12] Who is the calculator for?

[00:06:09] Building a health coach referral network.

[00:07:05] Podcast: How to Measure Hormones, with Mark Newman.

[00:08:31] Combining 2+ reports for longitudinal tracking.

[00:09:08] Markers that make up the Immune Balance Score.

[00:10:49] Sensitivity and specificity.

[00:13:40] All-cause mortality: dying from any cause.

[00:17:05] Evaluating scientific research: PubMed + Google.

[00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82.

[00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet.

[00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes.

[00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018).

[00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046.

[00:29:58] Table that shows reference ranges, scores assigned.

[00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994.

[00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation.

[00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.

[00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency.  

[00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80.

[00:39:02] Christopher Kelly’s combined report.

[00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49.

[00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017).

[00:41:17] White Blood Cells.

[00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a follow-up of 30 years in a general population sample." Epidemiology (2000): 261-268.

[00:42:21] Ratios between markers.

[00:43:20] Platelets - High is associated with increased risk of mortality after heart attack; Study: Tsai, Ming-Tsun, et al. "U-shaped mortality curve associated with platelet count among older people: a community-based cohort study." Blood 126.13 (2015): 1633-1635.

[00:43:39] Lymphocyte:Monocyte ratio; Study: Xiang, Fangfang, et al. "Monocyte/lymphocyte ratio as a better predictor of cardiovascular and all‐cause mortality in hemodialysis patients: A prospective cohort study." Hemodialysis International 22.1 (2018): 82-92.

[00:45:23] Where to go from here?  

[00:45:40] Acute vs. chronic inflammation.

[00:47:07] Antimicrobials: Monolaurin, Lauricidin, Selenomethionine; antibody testing.

[00:47:40] Malcolm Kendrick Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead).

[00:48:51] bloodcalculator.com; Quest lab locator.

[00:49:11] UK: Fibrhealth.

[00:49:15] Australia: https://stephenanderson.com.au/nbt/; Podcast: How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation, with Stephen Anderson.  

[00:49:38] support@nourishbalancethrive.com

]]>
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How to Assess an Athlete: The Best Principles, Methods, and Devices to Use https://nourishbalancethrive.s3.amazonaws.com/podcast/miketnelson.on.2018-06-26.at.10.05.mp3 Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today.  With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life’s work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement.

Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology.

Here’s the outline of this interview with Mike T. Nelson:

[00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete.

[00:01:36] Dr. Pat Davidson.

[00:02:00] International Symposium on Clinical Neuroscience 2018; Carrick Institute; Dr. Frederick Robert Carrick.

[00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes.

[00:03:02] Dr. Bryan Walsh (podcasts: 1, 2, 3, 4, 5, 6).

[00:03:59] Should practitioners look the part?

[00:04:48] Dr. Michael Ruscio; Podcast: How to Have a Healthy Gut.

[00:06:07] Brian Shaw.

[00:08:10] Tips for finding a coach.

[00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology).

[00:11:29] Kendall Manual Muscle Testing.

[00:11:45] Reflexive Performance Reset (RPR).

[00:13:22] Cooper Test; 500m row.

[00:14:48] Rob Wilson; Brian MacKenzie; Art of Breath.

[00:20:29] Be Activated.

[00:21:50] Jill Miller, Coregeous ball.

[00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT.

[00:23:54] Gabriele Wulf; Study: Wulf, Gabriele. "Attentional focus and motor learning: a review of 15 years." International Review of Sport and Exercise Psychology 6.1 (2013): 77-104.

[00:28:02] Cal Dietz.

[00:28:20] Dr. Eric Cobb at Z Health.

[00:29:38] Cronometer, myfitnesspal.

[00:34:57] Metabolic flexibility.

[00:35:37] FASTER study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110.

[00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036.

[00:37:40] Glycomark.

[00:37:59] Pop tart test.

[00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD.

[00:40:04] Fun; liking what you do.

[00:42:08] Oura ring.

[00:42:46] Heart Rate Variability (HRV).

[00:45:04] Coaching: What to work on and document.

[00:50:47] Omegawave, Moxy.

[00:53:16] Dophin Neurostim.

[00:54:12] Push Band.

[00:54:35] Halo Sport Headset.

[00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483.

[00:55:57] Evaluating new technology.

[01:01:11] Blood Chemistry Calculator.

[01:02:29] Sensitivity and Specificity.

[01:09:11] miketnelson.com; flexdiet.com.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/miketnelson.on.2018-06-26.at.10.05.mp3 Thu, 19 Jul 2018 05:07:00 GMT Christopher Kelly Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today.  With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life’s work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement.

Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology.

Here’s the outline of this interview with Mike T. Nelson:

[00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete.

[00:01:36] Dr. Pat Davidson.

[00:02:00] International Symposium on Clinical Neuroscience 2018; Carrick Institute; Dr. Frederick Robert Carrick.

[00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes.

[00:03:02] Dr. Bryan Walsh (podcasts: 1, 2, 3, 4, 5, 6).

[00:03:59] Should practitioners look the part?

[00:04:48] Dr. Michael Ruscio; Podcast: How to Have a Healthy Gut.

[00:06:07] Brian Shaw.

[00:08:10] Tips for finding a coach.

[00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology).

[00:11:29] Kendall Manual Muscle Testing.

[00:11:45] Reflexive Performance Reset (RPR).

[00:13:22] Cooper Test; 500m row.

[00:14:48] Rob Wilson; Brian MacKenzie; Art of Breath.

[00:20:29] Be Activated.

[00:21:50] Jill Miller, Coregeous ball.

[00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT.

[00:23:54] Gabriele Wulf; Study: Wulf, Gabriele. "Attentional focus and motor learning: a review of 15 years." International Review of Sport and Exercise Psychology 6.1 (2013): 77-104.

[00:28:02] Cal Dietz.

[00:28:20] Dr. Eric Cobb at Z Health.

[00:29:38] Cronometer, myfitnesspal.

[00:34:57] Metabolic flexibility.

[00:35:37] FASTER study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110.

[00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036.

[00:37:40] Glycomark.

[00:37:59] Pop tart test.

[00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD.

[00:40:04] Fun; liking what you do.

[00:42:08] Oura ring.

[00:42:46] Heart Rate Variability (HRV).

[00:45:04] Coaching: What to work on and document.

[00:50:47] Omegawave, Moxy.

[00:53:16] Dophin Neurostim.

[00:54:12] Push Band.

[00:54:35] Halo Sport Headset.

[00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483.

[00:55:57] Evaluating new technology.

[01:01:11] Blood Chemistry Calculator.

[01:02:29] Sensitivity and Specificity.

[01:09:11] miketnelson.com; flexdiet.com.

]]>
no
NBT Olympians: Leif Nordgren https://nourishbalancethrive.s3.amazonaws.com/podcast/Leif.Nordgren.Jul18.mp3 Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup.

It’s been a pleasure working with Leif over the past year as a member of our own Elite Performance Program.  He’s on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he’s overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify.

Here’s the outline of this interview with Leif Nordgren:

[00:00:14] NBT Elite Performance Program (EPP).

[00:05:54] Becoming a competitive skier.

[00:07:31] US biathlon team.

[00:07:39] Skate (freestyle) skiing.

[00:09:55] VO2 max.

[00:13:22] Shooting.

[00:17:59] Junior World Championships.

[00:21:08] Training approach.

[00:21:21] Vladimir Cervenka.

[00:26:24] Per Nilsson.

[00:26:57] Periodization.

[00:27:37] Knowing when you've overtrained.

[00:30:04] World Cup racing.

[00:32:44] Implementation Intention: planning for the unexpected.

[00:35:30] 2014 Olympics in Soche.

[00:43:35] Making a living.

[00:45:25] Lake Placid US Olympic Training Center; US Olympic Committee.

[00:46:56] Diet.

[00:50:05] Autoimmune Protocol (AIP).

[00:53:12] H.Pylori, Candida.

[00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55.

[00:55:47] Book: The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry.

[01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly.

[01:02:19] Sleep improvements, timing of training, DUTCH test.

[01:06:18] World cup races live streamed: www.biathlonworld.com; teamusa.org/US-Biathlon.

[01:07:47] Instagram: @leifcnordgren; Twitter: @leifcnordgren; Facebook: Leif Nordgren.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Leif.Nordgren.Jul18.mp3 Tue, 10 Jul 2018 19:07:37 GMT Christopher Kelly Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup.

It’s been a pleasure working with Leif over the past year as a member of our own Elite Performance Program.  He’s on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he’s overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify.

Here’s the outline of this interview with Leif Nordgren:

[00:00:14] NBT Elite Performance Program (EPP).

[00:05:54] Becoming a competitive skier.

[00:07:31] US biathlon team.

[00:07:39] Skate (freestyle) skiing.

[00:09:55] VO2 max.

[00:13:22] Shooting.

[00:17:59] Junior World Championships.

[00:21:08] Training approach.

[00:21:21] Vladimir Cervenka.

[00:26:24] Per Nilsson.

[00:26:57] Periodization.

[00:27:37] Knowing when you've overtrained.

[00:30:04] World Cup racing.

[00:32:44] Implementation Intention: planning for the unexpected.

[00:35:30] 2014 Olympics in Soche.

[00:43:35] Making a living.

[00:45:25] Lake Placid US Olympic Training Center; US Olympic Committee.

[00:46:56] Diet.

[00:50:05] Autoimmune Protocol (AIP).

[00:53:12] H.Pylori, Candida.

[00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55.

[00:55:47] Book: The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry.

[01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly.

[01:02:19] Sleep improvements, timing of training, DUTCH test.

[01:06:18] World cup races live streamed: www.biathlonworld.com; teamusa.org/US-Biathlon.

[01:07:47] Instagram: @leifcnordgren; Twitter: @leifcnordgren; Facebook: Leif Nordgren.

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How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health https://nourishbalancethrive.s3.amazonaws.com/podcast/g.d.m.potter.on.2018-05-15.at.09.071-4.mp3 Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep.

Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed.

Here’s the outline of this interview with Greg Potter:

[00:00:13] HumanOS.me.

[00:00:46] Podcast: How to Track Effectively, with Dan Pardi.

[00:01:04] What's a real British biscuit?

[00:03:31] Myfood24.

[00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219.

[00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195.

[00:05:24] Melatonin.

[00:05:51] Circadin slow-release melatonin.

[00:06:48] MTNR genetic polymorphisms.

[00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608.

[00:13:35] Metabolic consequences of reduced sleep.

[00:16:40] Night shift work.

[00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016).

[00:18:24] Social jet lag.

[00:20:24] Article: The Real Reason Why Spaniards Eat Late.

[00:21:24] Naps.

[00:23:55] Rapid Eye Movement (REM) sleep.

[00:24:44] HumanOS courses on circadian biology.

[00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216.

[00:26:08] Zeitgeber (time cue).

[00:27:10] Light-dark cycle, blue light.

[00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528.

[00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144.

[00:30:38] Chronotypes.

[00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043.

[00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911.

[00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis.

[00:39:06] Satchin Panda.

[00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10.

[00:42:20] Carb backloading.

[00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775.

[00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170.

[00:48:06] John Kiefer.

[00:49:46] Dim light melatonin onset (DLMO).

[00:50:14] Timing of exercise before sleep.

[00:50:49] Greg’s tips for improving sleep.

[00:57:08] f.lux, Twilight for Android, Night Shift for iOS.

[00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/g.d.m.potter.on.2018-05-15.at.09.071-4.mp3 Wed, 04 Jul 2018 08:07:35 GMT Christopher Kelly Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep.

Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed.

Here’s the outline of this interview with Greg Potter:

[00:00:13] HumanOS.me.

[00:00:46] Podcast: How to Track Effectively, with Dan Pardi.

[00:01:04] What's a real British biscuit?

[00:03:31] Myfood24.

[00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219.

[00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195.

[00:05:24] Melatonin.

[00:05:51] Circadin slow-release melatonin.

[00:06:48] MTNR genetic polymorphisms.

[00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608.

[00:13:35] Metabolic consequences of reduced sleep.

[00:16:40] Night shift work.

[00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016).

[00:18:24] Social jet lag.

[00:20:24] Article: The Real Reason Why Spaniards Eat Late.

[00:21:24] Naps.

[00:23:55] Rapid Eye Movement (REM) sleep.

[00:24:44] HumanOS courses on circadian biology.

[00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216.

[00:26:08] Zeitgeber (time cue).

[00:27:10] Light-dark cycle, blue light.

[00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528.

[00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144.

[00:30:38] Chronotypes.

[00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043.

[00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911.

[00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis.

[00:39:06] Satchin Panda.

[00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10.

[00:42:20] Carb backloading.

[00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775.

[00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170.

[00:48:06] John Kiefer.

[00:49:46] Dim light melatonin onset (DLMO).

[00:50:14] Timing of exercise before sleep.

[00:50:49] Greg’s tips for improving sleep.

[00:57:08] f.lux, Twilight for Android, Night Shift for iOS.

[00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

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How to Have a Healthy Gut https://nourishbalancethrive.s3.amazonaws.com/podcast/dr.ruscio.on.2018-05-10.at.15.36.mp3 Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he’s doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he’s recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being.

In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio’s previous podcasts with us here and here.

Here’s the outline of this interview with Michael Ruscio:

[00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio.

[00:04:02] When to reach out to a health practitioner.

[00:04:44] Setbacks during protocol.

[00:05:45] When to do testing.

[00:09:43] Tracking progress.

[00:10:37] Mark Pimentel, MD.

[00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775.

[00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49.

[00:11:09] Study: Khoshini, Reza, et al. "A systematic review of diagnostic tests for small intestinal bacterial overgrowth." Digestive diseases and sciences 53.6 (2008): 1443-1454.

[00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335.

[00:14:00] Study: Lin, Eugenia, et al. "Measurement of hydrogen sulfide during breath testing correlates to patient symptoms." Gastroenterology 152.5 (2017): S205-S206.

[00:15:00] Controlling GI symptoms.

[00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411.

[00:18:30] Building an online platform.

[00:23:19] Balancing clinical mission with sponsorships.

[00:26:24] Identifying truth vs. bias.

[00:29:40] Evaluating scientific research.

[00:32:50] When to try something that's not evidence-based.

[00:36:12] In-progress clinical trials.

[00:38:44] Prokinetics for preventing SIBO relapse.

[00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435.

[00:40:59] Healthy Gut Healthy You; Healthyguthealthyyoubook.com; drruscio.com; Dr. Ruscio Radio Podcast, weekly videos.

[00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson.

[00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio.

[00:42:43] Future of Functional Medicine Review clinical newsletter.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/dr.ruscio.on.2018-05-10.at.15.36.mp3 Wed, 27 Jun 2018 17:06:32 GMT Christopher Kelly Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he’s doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he’s recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being.

In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio’s previous podcasts with us here and here.

Here’s the outline of this interview with Michael Ruscio:

[00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio.

[00:04:02] When to reach out to a health practitioner.

[00:04:44] Setbacks during protocol.

[00:05:45] When to do testing.

[00:09:43] Tracking progress.

[00:10:37] Mark Pimentel, MD.

[00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775.

[00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49.

[00:11:09] Study: Khoshini, Reza, et al. "A systematic review of diagnostic tests for small intestinal bacterial overgrowth." Digestive diseases and sciences 53.6 (2008): 1443-1454.

[00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335.

[00:14:00] Study: Lin, Eugenia, et al. "Measurement of hydrogen sulfide during breath testing correlates to patient symptoms." Gastroenterology 152.5 (2017): S205-S206.

[00:15:00] Controlling GI symptoms.

[00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411.

[00:18:30] Building an online platform.

[00:23:19] Balancing clinical mission with sponsorships.

[00:26:24] Identifying truth vs. bias.

[00:29:40] Evaluating scientific research.

[00:32:50] When to try something that's not evidence-based.

[00:36:12] In-progress clinical trials.

[00:38:44] Prokinetics for preventing SIBO relapse.

[00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435.

[00:40:59] Healthy Gut Healthy You; Healthyguthealthyyoubook.com; drruscio.com; Dr. Ruscio Radio Podcast, weekly videos.

[00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson.

[00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio.

[00:42:43] Future of Functional Medicine Review clinical newsletter.

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From Neonatal Neurobiology to Elite Performance Coaching: Interview with Dr. Tommy Wood https://nourishbalancethrive.s3.amazonaws.com/podcast/pah-podcast-tommy-wood-1_2018-02-08-t01-04-00am.mp3 Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011.  After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway.  He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm.

Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry.

Please leave a review for the Physicians for Ancestral Health podcast.

Here’s the outline of this interview with Drs Josh Turknett and Tommy Wood:

[00:00:37] From biochemistry to coaching elite athletes.

[00:07:00] Crossfit, Robb Wolf.

[00:09:02] Paleo Diet, Autoimmune Protocol Diet (AIP).

[00:09:25] Terry Wahls.

[00:09:52] Multiple Sclerosis risk factors.

[00:12:19] Talk: Systems Analysis and Multiple Sclerosis - Physicians for Ancestral Health Symposium, 2015.

[00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309.

[00:14:34] MPI Cognition: Dale Bredesen's approach to Alzheimer’s disease.

[00:15:12] Difficulty of studying multimodal therapies.

[00:16:24] Nourish Balance Thrive.

[00:17:21] Megan Roberts, MSc; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546.

[00:18:00] Clay Higgins - health coach.

[00:18:58] Blood Chemistry Calculator; Christopher Kelly; Bryan Walsh.

[00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD.

[00:20:32] DUTCH test, Organic Acids Test (OAT), stool testing: 1, 2.

[00:21:25] Gut problems in ~90% of runners.

[00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems).

[00:28:03] Blood glucose as predictor of all-cause mortality.

[00:28:56] Hemoglobin and RDW as predictive measures.

[00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168.

[00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247.

[00:31:46] Study: Després, Jean-Pierre, et al. "Hyperinsulinemia as an independent risk factor for ischemic heart disease." New England Journal of Medicine 334.15 (1996): 952-958.

[00:34:42] Metabalomics.

[00:39:04] Meeting the Queen.

[00:42:37] nourishbalancethrive.com; Blood Chemistry Calculator; 7-minute analysis; Highlights Newsletter; ancestraldoctors.org; email.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/pah-podcast-tommy-wood-1_2018-02-08-t01-04-00am.mp3 Wed, 20 Jun 2018 10:06:04 GMT Christopher Kelly Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011.  After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway.  He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm.

Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry.

Please leave a review for the Physicians for Ancestral Health podcast.

Here’s the outline of this interview with Drs Josh Turknett and Tommy Wood:

[00:00:37] From biochemistry to coaching elite athletes.

[00:07:00] Crossfit, Robb Wolf.

[00:09:02] Paleo Diet, Autoimmune Protocol Diet (AIP).

[00:09:25] Terry Wahls.

[00:09:52] Multiple Sclerosis risk factors.

[00:12:19] Talk: Systems Analysis and Multiple Sclerosis - Physicians for Ancestral Health Symposium, 2015.

[00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309.

[00:14:34] MPI Cognition: Dale Bredesen's approach to Alzheimer’s disease.

[00:15:12] Difficulty of studying multimodal therapies.

[00:16:24] Nourish Balance Thrive.

[00:17:21] Megan Roberts, MSc; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546.

[00:18:00] Clay Higgins - health coach.

[00:18:58] Blood Chemistry Calculator; Christopher Kelly; Bryan Walsh.

[00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD.

[00:20:32] DUTCH test, Organic Acids Test (OAT), stool testing: 1, 2.

[00:21:25] Gut problems in ~90% of runners.

[00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems).

[00:28:03] Blood glucose as predictor of all-cause mortality.

[00:28:56] Hemoglobin and RDW as predictive measures.

[00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168.

[00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247.

[00:31:46] Study: Després, Jean-Pierre, et al. "Hyperinsulinemia as an independent risk factor for ischemic heart disease." New England Journal of Medicine 334.15 (1996): 952-958.

[00:34:42] Metabalomics.

[00:39:04] Meeting the Queen.

[00:42:37] nourishbalancethrive.com; Blood Chemistry Calculator; 7-minute analysis; Highlights Newsletter; ancestraldoctors.org; email.

]]>
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How to Become a Functional Medicine Doctor https://nourishbalancethrive.s3.amazonaws.com/podcast/rda4zf.on.2018-05-03.at.14.10.mp3 Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls “spiritually focused and evolutionarily informed functional medicine.” Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community.

In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners.

Here’s the outline of this interview with Rob Abbott:

[00:00:56] Robb Wolf’s Paleo Solution Podcast.

[00:02:13] Paleo f(x).

[00:07:33] Chris Kresser’s Healthy Skeptic Podcast; Emily Deans, Chris Masterjohn, Stephan Guyenet.

[00:10:34] Life of a medical resident.

[00:13:10] Motivational interviewing.

[00:13:53] Mickey Trescott and Angie Alt, Autoimmune Wellness, Autoimmune Protocol.

[00:18:41] Robb Wolf’s Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare.

[00:20:03] Charlottesville Center for Functional Medicine.

[00:22:15] James Maskell of Evolution of Medicine.

[00:23:25] Healthshares (examples: Health Share of Oregon and Liberty Health Share).

[00:29:29] Self-awareness.

[00:30:19] Physicians Assistants, Nurse Practitioners.

[00:34:40] Preventative Medicine.

[00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee.

[00:39:01] Kresser Institute’s ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser.

[00:40:55] Intervention at the community level.

[00:43:31] Changing the food supply.

[00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott.

[00:47:58] Making connections in the health sphere.

[00:52:11] Create something people can't ignore.

[00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh.

[00:59:04] Charlottesville Center for Functional Medicine; Kerri Cooper, Ryan Hall.

[00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018.

[01:01:12] Melanie Dorion.

[01:01:42] Institute for Functional Medicine, American Academy of Anti Aging Medicine (A4M).

[01:01:50] Pentad Integrative Health, educational modules; Rob’s podcast: A Medicinal Mind.

[01:02:40] Ancestral Health Symposium.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/rda4zf.on.2018-05-03.at.14.10.mp3 Wed, 13 Jun 2018 10:06:17 GMT Christopher Kelly Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls “spiritually focused and evolutionarily informed functional medicine.” Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community.

In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners.

Here’s the outline of this interview with Rob Abbott:

[00:00:56] Robb Wolf’s Paleo Solution Podcast.

[00:02:13] Paleo f(x).

[00:07:33] Chris Kresser’s Healthy Skeptic Podcast; Emily Deans, Chris Masterjohn, Stephan Guyenet.

[00:10:34] Life of a medical resident.

[00:13:10] Motivational interviewing.

[00:13:53] Mickey Trescott and Angie Alt, Autoimmune Wellness, Autoimmune Protocol.

[00:18:41] Robb Wolf’s Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare.

[00:20:03] Charlottesville Center for Functional Medicine.

[00:22:15] James Maskell of Evolution of Medicine.

[00:23:25] Healthshares (examples: Health Share of Oregon and Liberty Health Share).

[00:29:29] Self-awareness.

[00:30:19] Physicians Assistants, Nurse Practitioners.

[00:34:40] Preventative Medicine.

[00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee.

[00:39:01] Kresser Institute’s ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser.

[00:40:55] Intervention at the community level.

[00:43:31] Changing the food supply.

[00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott.

[00:47:58] Making connections in the health sphere.

[00:52:11] Create something people can't ignore.

[00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh.

[00:59:04] Charlottesville Center for Functional Medicine; Kerri Cooper, Ryan Hall.

[00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018.

[01:01:12] Melanie Dorion.

[01:01:42] Institute for Functional Medicine, American Academy of Anti Aging Medicine (A4M).

[01:01:50] Pentad Integrative Health, educational modules; Rob’s podcast: A Medicinal Mind.

[01:02:40] Ancestral Health Symposium.

]]>
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How to Prevent and Heal Lyme and Its Co-Infections https://nourishbalancethrive.s3.amazonaws.com/podcast/Sunjya.Schweig.Jun18.mp3 Dr. Sunjya Schweig, M.D. is a board-certified physician who has been studying, teaching, and practicing integrative and Functional Medicine for over 20 years. In 2014 he joined forces with Chris Kresser to launch the California Center for Functional Medicine, offering patients an investigative approach to healthcare. He is also the founding Chair of the Integrative Medicine Committee for the International Lyme and Associated Disease Society (ILADS) and serves on the Scientific Advisory Board for the Bay Area Lyme Foundation.

On this podcast, Dr. Schweig shares the personal journey that resulted in years of focused study and his current expertise in Lyme Disease. He discusses the factors that interfere with getting the right treatment, including political pressure and inadequate testing protocols. He also offers his best resources for keeping yourself and your loved ones safe from tick-borne illness.

Here’s the outline of this interview with Sunjya Schweig:

[00:00:05] Mission Heirloom.

[00:03:40] California Center for Functional Medicine, Chris Kresser; Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare).

[00:05:28] Cleveland Clinic Center for Functional Medicine; Mark Hyman, Patrick Hanaway, The Institute for Functional Medicine.

[00:06:00] Article: Topol, Eric J. "Individualized medicine from prewomb to tomb." Cell 157.1 (2014): 241-253.

[00:08:15] Kalish Institute of Functional Medicine; ADAPT Health Coach Training Program.

[00:08:53] Ray Stricker, Richard Horowitz.

[00:09:29] Clymb Health.

[00:09:53] Oura Ring.

[00:13:56] Hill Park Integrative Medical Center; Brian Bouch.

[00:18:16] Erythema migrans (bullseye rash), <50% of people.

[00:21:34] Optimum Health Institute.

[00:22:33] Chronic Lyme.

[00:22:51] Centers for Disease Control and Prevention (CDC); Infectious Disease Society of America (IDSA).

[00:24:14] Borrelia burgdorferi bacteria.

[00:25:18] Rhesus monkey study: Embers, Monica E., et al. "Persistence of Borrelia burgdorferi in rhesus macaques following antibiotic treatment of disseminated infection." PloS one 7.1 (2012): e29914.

[00:25:44] Ying Zhang at Johns Hopkins, Kim Lewis at Northeastern University; Monica Embers at Tulane University. [00:26:24] Testing: a major problem; ELISA test; Western Blot.

[00:29:36] ELISPOT testing.

[00:30:18] Study: Johnson, Barbara JB, Mark A. Pilgard, and Theresa M. Russell. "Assessment of new culture method for detection of Borrelia species from serum of Lyme disease patients." Journal of clinical microbiology 52.3 (2014): 721-724. CDC response: Concerns Regarding a New Culture Method for Borrelia burgdorferi Not Approved for the Diagnosis of Lyme Disease.

[00:30:27] Lyme wars.

[00:34:34] Book: Why Can't I Get Better? Solving the Mystery of Lyme and Chronic Disease, by Richard Horowitz.

[00:40:53] Preventing Lyme.

[00:42:35] California Department of Public Health website.

[00:43:54] Lemon eucalyptus oil, permethrin.

[00:44:16] Environmental Working Group on DEET.

[00:46:14] Tick identification, duration of attachment, location.

[00:47:38] TickEncounter for identification.

[00:48:29] Tickreport.com for testing; Bay Area Lyme Foundation.

[00:49:58] Nate Nieto, Dan Salkeld Study: Salkeld, Daniel J., et al. "Disease risk & landscape attributes of tick-borne Borrelia pathogens in the San Francisco Bay Area, California." PloS one 10.8 (2015): e0134812.

[00:51:12] Ixodes tick - always get it tested.

[00:53:23] Study: Citera, Maryalice, Phyllis R. Freeman, and Richard I. Horowitz. "Empirical validation of the Horowitz multiple systemic infectious disease syndrome questionnaire for suspected Lyme disease." International journal of general medicine 10 (2017): 249; Horowitz Medical Questionnaire.

[00:57:42] International Lyme and Associated Diseases Society (ILADS); lymedisease.org.

[00:58:14] ccfmed.com; drschweig,com; Twitter: @drschweig.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Sunjya.Schweig.Jun18.mp3 Wed, 06 Jun 2018 08:06:05 GMT Christopher Kelly Dr. Sunjya Schweig, M.D. is a board-certified physician who has been studying, teaching, and practicing integrative and Functional Medicine for over 20 years. In 2014 he joined forces with Chris Kresser to launch the California Center for Functional Medicine, offering patients an investigative approach to healthcare. He is also the founding Chair of the Integrative Medicine Committee for the International Lyme and Associated Disease Society (ILADS) and serves on the Scientific Advisory Board for the Bay Area Lyme Foundation.

On this podcast, Dr. Schweig shares the personal journey that resulted in years of focused study and his current expertise in Lyme Disease. He discusses the factors that interfere with getting the right treatment, including political pressure and inadequate testing protocols. He also offers his best resources for keeping yourself and your loved ones safe from tick-borne illness.

Here’s the outline of this interview with Sunjya Schweig:

[00:00:05] Mission Heirloom.

[00:03:40] California Center for Functional Medicine, Chris Kresser; Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare).

[00:05:28] Cleveland Clinic Center for Functional Medicine; Mark Hyman, Patrick Hanaway, The Institute for Functional Medicine.

[00:06:00] Article: Topol, Eric J. "Individualized medicine from prewomb to tomb." Cell 157.1 (2014): 241-253.

[00:08:15] Kalish Institute of Functional Medicine; ADAPT Health Coach Training Program.

[00:08:53] Ray Stricker, Richard Horowitz.

[00:09:29] Clymb Health.

[00:09:53] Oura Ring.

[00:13:56] Hill Park Integrative Medical Center; Brian Bouch.

[00:18:16] Erythema migrans (bullseye rash), <50% of people.

[00:21:34] Optimum Health Institute.

[00:22:33] Chronic Lyme.

[00:22:51] Centers for Disease Control and Prevention (CDC); Infectious Disease Society of America (IDSA).

[00:24:14] Borrelia burgdorferi bacteria.

[00:25:18] Rhesus monkey study: Embers, Monica E., et al. "Persistence of Borrelia burgdorferi in rhesus macaques following antibiotic treatment of disseminated infection." PloS one 7.1 (2012): e29914.

[00:25:44] Ying Zhang at Johns Hopkins, Kim Lewis at Northeastern University; Monica Embers at Tulane University. [00:26:24] Testing: a major problem; ELISA test; Western Blot.

[00:29:36] ELISPOT testing.

[00:30:18] Study: Johnson, Barbara JB, Mark A. Pilgard, and Theresa M. Russell. "Assessment of new culture method for detection of Borrelia species from serum of Lyme disease patients." Journal of clinical microbiology 52.3 (2014): 721-724. CDC response: Concerns Regarding a New Culture Method for Borrelia burgdorferi Not Approved for the Diagnosis of Lyme Disease.

[00:30:27] Lyme wars.

[00:34:34] Book: Why Can't I Get Better? Solving the Mystery of Lyme and Chronic Disease, by Richard Horowitz.

[00:40:53] Preventing Lyme.

[00:42:35] California Department of Public Health website.

[00:43:54] Lemon eucalyptus oil, permethrin.

[00:44:16] Environmental Working Group on DEET.

[00:46:14] Tick identification, duration of attachment, location.

[00:47:38] TickEncounter for identification.

[00:48:29] Tickreport.com for testing; Bay Area Lyme Foundation.

[00:49:58] Nate Nieto, Dan Salkeld Study: Salkeld, Daniel J., et al. "Disease risk & landscape attributes of tick-borne Borrelia pathogens in the San Francisco Bay Area, California." PloS one 10.8 (2015): e0134812.

[00:51:12] Ixodes tick - always get it tested.

[00:53:23] Study: Citera, Maryalice, Phyllis R. Freeman, and Richard I. Horowitz. "Empirical validation of the Horowitz multiple systemic infectious disease syndrome questionnaire for suspected Lyme disease." International journal of general medicine 10 (2017): 249; Horowitz Medical Questionnaire.

[00:57:42] International Lyme and Associated Diseases Society (ILADS); lymedisease.org.

[00:58:14] ccfmed.com; drschweig,com; Twitter: @drschweig.

]]>
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How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare) https://nourishbalancethrive.s3.amazonaws.com/podcast/kresser.may18.mp3 Chris Kresser, M.S., L.Ac., is an internationally recognized leader in the area of ancestral health and integrative medicine. He is the author of The Paleo Cure and the force behind ChrisKresser.com, one of the top 25 health websites in the world. Chris has been studying, teaching, and practicing Functional Medicine for over 15 years with a mission to disseminate evidence-based natural health solutions to as many people as possible.

Today Chris is with us to discuss the growing need for health coaches in an age when about half of adults in the US have at least one chronic disease.  His aim is to curb the rise of preventable illness and to empower more people with the tools they need to recover their health. The ADAPT Health Coach Training Program will be launching in June with the enrollment deadline coming up soon, on June 3rd.

Here’s the outline of this interview with Chris Kresser:

[00:00:18] Healthy Skeptic Podcast; Danny Roddy, Steve Wright, Ben Greenfield, Robb Wolf.

[00:02:21] California Center for Functional Medicine.

[00:02:50] Sunjya Schweig.

[00:06:00] ADAPT Health Coach Training Program.

[00:06:17] Paleo f(x).

[00:10:01] Aetna wellness program pilot study: Steinberg, Gregory, et al. "Reducing metabolic syndrome risk using a personalized wellness program." Journal of occupational and environmental medicine 57.12 (2015): 1269-1274.

[00:12:54] Parsley Health.

[00:13:32] Rangan Chatterjee; Podcast: How to Make Disease Disappear.

[00:15:10] Obstacles to functional medicine.

[00:17:37] Mark Hyman.

[00:20:13] Qualities of a good health coach.

[00:20:21] Core coaching skills: Motivational Interviewing, stages of change, positive psychology, coaching to strengths.

[00:21:10] CDC Study: Liu, Yong, et al. "Peer Reviewed: Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013." Preventing chronic disease 13 (2016).

[00:22:21] Zoom video conferencing.

[00:23:34] Ancestral diet and lifestyle.

[00:24:45] Functional medicine principles.

[00:26:41] Building and managing a practice.

[00:32:22] International Consortium for Health & Wellness Coaching (ICHWC).

[00:35:04] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.

[00:38:22] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:38:31] John Kinyon, Forest Fein, Ken Kraybill.

[00:41:21] Coaching program structure.

[00:44:02] kresserinstitute.com; kresser.co/coach.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/kresser.may18.mp3 Wed, 30 May 2018 07:05:28 GMT Christopher Kelly Chris Kresser, M.S., L.Ac., is an internationally recognized leader in the area of ancestral health and integrative medicine. He is the author of The Paleo Cure and the force behind ChrisKresser.com, one of the top 25 health websites in the world. Chris has been studying, teaching, and practicing Functional Medicine for over 15 years with a mission to disseminate evidence-based natural health solutions to as many people as possible.

Today Chris is with us to discuss the growing need for health coaches in an age when about half of adults in the US have at least one chronic disease.  His aim is to curb the rise of preventable illness and to empower more people with the tools they need to recover their health. The ADAPT Health Coach Training Program will be launching in June with the enrollment deadline coming up soon, on June 3rd.

Here’s the outline of this interview with Chris Kresser:

[00:00:18] Healthy Skeptic Podcast; Danny Roddy, Steve Wright, Ben Greenfield, Robb Wolf.

[00:02:21] California Center for Functional Medicine.

[00:02:50] Sunjya Schweig.

[00:06:00] ADAPT Health Coach Training Program.

[00:06:17] Paleo f(x).

[00:10:01] Aetna wellness program pilot study: Steinberg, Gregory, et al. "Reducing metabolic syndrome risk using a personalized wellness program." Journal of occupational and environmental medicine 57.12 (2015): 1269-1274.

[00:12:54] Parsley Health.

[00:13:32] Rangan Chatterjee; Podcast: How to Make Disease Disappear.

[00:15:10] Obstacles to functional medicine.

[00:17:37] Mark Hyman.

[00:20:13] Qualities of a good health coach.

[00:20:21] Core coaching skills: Motivational Interviewing, stages of change, positive psychology, coaching to strengths.

[00:21:10] CDC Study: Liu, Yong, et al. "Peer Reviewed: Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013." Preventing chronic disease 13 (2016).

[00:22:21] Zoom video conferencing.

[00:23:34] Ancestral diet and lifestyle.

[00:24:45] Functional medicine principles.

[00:26:41] Building and managing a practice.

[00:32:22] International Consortium for Health & Wellness Coaching (ICHWC).

[00:35:04] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen.

[00:38:22] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:38:31] John Kinyon, Forest Fein, Ken Kraybill.

[00:41:21] Coaching program structure.

[00:44:02] kresserinstitute.com; kresser.co/coach.

]]>
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How Oxidative Stress Impacts Performance and Healthspan https://nourishbalancethrive.s3.amazonaws.com/podcast/megan.oxidative.stress.may18.mp3 Our own Scientific Director and coach Megan Roberts is back on the podcast today to discuss an important but often misunderstood aspect of health and longevity: oxidative stress.  It’s a condition associated with numerous chronic health problems including cancer, diabetes and cardiovascular disease.

Today we cover everything you need to know about oxidative stress: what it is, what causes it, how to know if you’ve got it, and how to fix it.  If you want an objective assessment of your own oxidative stress burden, try using our Blood Chemistry Calculator.  The calculator, powered by a machine-learning algorithm, analyzes your own basic lab work to produce a single Oxidative Balance Score that you can use to track progress over time.

Note: During this podcast, you’ll hear us talk about the “Oxidative Stress Score” on the Blood Chemistry Calculator Report.  This has since been renamed the Oxidative Balance Score.  

Here’s the outline of this interview with Megan N. Roberts:

[00:02:20] Blood Chemistry Calculator. Example report here.

[00:04:52] Free radicals.

[00:05:47] Oxidative stress: not always bad.  Study: Pizzino, Gabriele, et al. "Oxidative stress: Harms and benefits for human health." Oxidative medicine and cellular longevity 2017 (2017).

[00:06:13] Reactive Oxygen Species (ROS).

[00:07:52] Hormesis.

[00:08:47] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.

[00:09:04] Supporting adaptation vs. recovery.

[00:10:07] High dose vitamins, polyphenols.

[00:12:05] Diseases associated with increased oxidative stress.

[00:13.30] Lipid peroxidation.

[00:14:12] Metabolic Fitness Pro.

[00:15:46] Factors that increase oxidative stress.

[00:17:11] Gamma-glutamyltransferase (GGT).

[00:19:24] Bilirubin.

[00:20:05] Uric Acid; Study: Sautin, Yuri Y., and Richard J. Johnson. "Uric acid: the oxidant-antioxidant paradox." Nucleosides, Nucleotides, and Nucleic Acids 27.6-7 (2008): 608-619.

[00:23:52] Albumin.

[00:24:26] HDL.

[00:24:53] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Dr. Tommy Wood.

[00:25:05] Lipopolysaccharide (LPS).

[00:26:53] Ferritin; Study: ORINO, Kouichi, et al. "Ferritin and the response to oxidative stress." Biochemical Journal 357.1 (2001): 241-247.

[00:27:08] Fenton Reaction.

[00:28:46] Nutritional immunity: PubMed.

[00:31:26] The poor misunderstood antioxidant.

[00:33:40] Dietary sources of antioxidants.

[00:35:12] Supplementation can be contraindicated.

[00:35:45] Measuring oxidative stress.

[00:37:50] Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? with Dr. Bryan Walsh.

[00:38:21] Oxidative Balance Score. Example here.

[00:40:00] What to do if oxidative stress is elevated.

[00:40:44] Study: Bhatnagar, Anubhav, Yogesh Tripathi, and Anoop Kumar. "Change in oxidative stress of normotensive elderly subjects following lifestyle modifications." Journal of clinical and diagnostic research: JCDR 10.9 (2016): CC09.

[00:41:30] Nutrition, digestion, absorption.

[00:42:15] Avoid Polyunsaturated fatty acids (PUFAs).

[00:44:20] Minimally processed diet.

[00:46:22] Wild Planet sardines.

[00:47:27] Hormetic stress; Hormetea.

[00:48:14] Podcast: Hormesis, Nootropics and Organic Acids Testing, with Dr. Tommy Wood.

[00:48:26] PHAT FIBRE is currently sold out.

[00:48:55] Four Sigmatic 10 Mushroom Blend.

[00:49:23] Sleep, blood donation.

[00:51:02] Study: Islam, Md, et al. "Dietary phytochemicals: natural swords combating inflammation and oxidation-mediated degenerative diseases." Oxidative medicine and cellular longevity 2016 (2016).

[00:55:57] bloodcalculator.com.

[00:56:43] Mobile phlebotomy.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/megan.oxidative.stress.may18.mp3 Tue, 22 May 2018 09:05:01 GMT Christopher Kelly Our own Scientific Director and coach Megan Roberts is back on the podcast today to discuss an important but often misunderstood aspect of health and longevity: oxidative stress.  It’s a condition associated with numerous chronic health problems including cancer, diabetes and cardiovascular disease.

Today we cover everything you need to know about oxidative stress: what it is, what causes it, how to know if you’ve got it, and how to fix it.  If you want an objective assessment of your own oxidative stress burden, try using our Blood Chemistry Calculator.  The calculator, powered by a machine-learning algorithm, analyzes your own basic lab work to produce a single Oxidative Balance Score that you can use to track progress over time.

Note: During this podcast, you’ll hear us talk about the “Oxidative Stress Score” on the Blood Chemistry Calculator Report.  This has since been renamed the Oxidative Balance Score.  

Here’s the outline of this interview with Megan N. Roberts:

[00:02:20] Blood Chemistry Calculator. Example report here.

[00:04:52] Free radicals.

[00:05:47] Oxidative stress: not always bad.  Study: Pizzino, Gabriele, et al. "Oxidative stress: Harms and benefits for human health." Oxidative medicine and cellular longevity 2017 (2017).

[00:06:13] Reactive Oxygen Species (ROS).

[00:07:52] Hormesis.

[00:08:47] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.

[00:09:04] Supporting adaptation vs. recovery.

[00:10:07] High dose vitamins, polyphenols.

[00:12:05] Diseases associated with increased oxidative stress.

[00:13.30] Lipid peroxidation.

[00:14:12] Metabolic Fitness Pro.

[00:15:46] Factors that increase oxidative stress.

[00:17:11] Gamma-glutamyltransferase (GGT).

[00:19:24] Bilirubin.

[00:20:05] Uric Acid; Study: Sautin, Yuri Y., and Richard J. Johnson. "Uric acid: the oxidant-antioxidant paradox." Nucleosides, Nucleotides, and Nucleic Acids 27.6-7 (2008): 608-619.

[00:23:52] Albumin.

[00:24:26] HDL.

[00:24:53] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Dr. Tommy Wood.

[00:25:05] Lipopolysaccharide (LPS).

[00:26:53] Ferritin; Study: ORINO, Kouichi, et al. "Ferritin and the response to oxidative stress." Biochemical Journal 357.1 (2001): 241-247.

[00:27:08] Fenton Reaction.

[00:28:46] Nutritional immunity: PubMed.

[00:31:26] The poor misunderstood antioxidant.

[00:33:40] Dietary sources of antioxidants.

[00:35:12] Supplementation can be contraindicated.

[00:35:45] Measuring oxidative stress.

[00:37:50] Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? with Dr. Bryan Walsh.

[00:38:21] Oxidative Balance Score. Example here.

[00:40:00] What to do if oxidative stress is elevated.

[00:40:44] Study: Bhatnagar, Anubhav, Yogesh Tripathi, and Anoop Kumar. "Change in oxidative stress of normotensive elderly subjects following lifestyle modifications." Journal of clinical and diagnostic research: JCDR 10.9 (2016): CC09.

[00:41:30] Nutrition, digestion, absorption.

[00:42:15] Avoid Polyunsaturated fatty acids (PUFAs).

[00:44:20] Minimally processed diet.

[00:46:22] Wild Planet sardines.

[00:47:27] Hormetic stress; Hormetea.

[00:48:14] Podcast: Hormesis, Nootropics and Organic Acids Testing, with Dr. Tommy Wood.

[00:48:26] PHAT FIBRE is currently sold out.

[00:48:55] Four Sigmatic 10 Mushroom Blend.

[00:49:23] Sleep, blood donation.

[00:51:02] Study: Islam, Md, et al. "Dietary phytochemicals: natural swords combating inflammation and oxidation-mediated degenerative diseases." Oxidative medicine and cellular longevity 2016 (2016).

[00:55:57] bloodcalculator.com.

[00:56:43] Mobile phlebotomy.

]]>
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How to Win More by Training Less https://nourishbalancethrive.s3.amazonaws.com/podcast/Brad.Kearns.May.18.mp3 Brad Kearns has been a noted speaker, author and coach in the health and fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top-ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with Mark Sisson from Mark’s Daily Apple, and the two have co-authored several books including Primal Endurance (2016), and The Keto Reset Diet (2017).

Brad is with us today to talk about his evolution as an athlete and the factors that contributed to his success, including leaving the corporate world early on (because it just wasn’t as much fun as training) and the ironic breakthrough that caused him to start winning races. His current projects include producing Primal Blueprint Mastery Courses to support those transitioning to an ancestral diet and lifestyle.

Here’s the outline of this interview with Brad Kearns:

[00:00:23] Podcast: How to Recognise Good Chocolate (and Why You Should Care), with Toréa Rodriguez.

[00:00:49] Chocolate: Fruition, Theo, Creo, Lillie Belle Farms.

[00:01:25] Podcast: Brain Training for the Primal Keto Endurance Athlete, with Lindsay Shaw Taylor; Mark Sisson, marksdailyapple.com.

[00:02:47] Mike Pigg.

[00:03:09] 7-Minute Analysis.

[00:03:41] Primal Endurance Podcast.

[00:06:26] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood.

[00:08:23] Book: The Art and Science of Low Carbohydrate Performance, by Jeff Volek and Stephen Phinney.

[00:14:21] Results happen naturally when your motivation is pure.

[00:17:17] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:20:42] Transition to triathlete.

[00:24:16] Andrew MacNaughton.

[00:31:27] Richard Branson.

[00:33:08] What do triathletes eat?

[00:33:49] Kenny Souza.

[00:34:22] The Brownlee Brothers.

[00:34:53] Lance Armstrong.

[00:36:16] Lone Mountain Wagyu.

[00:36:28] Cate Shanahan.

[00:37:48] Ted Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC.

[00:38:15] Peter Attia.

[00:39:28] Mark Allen; Phil Maffetone.

[00:39:47] Slowing down.

[00:40:59] Heart rate monitoring.

[00:43:45] Johnny G.

[00:46:40] Transition to primal diet.

[00:47:18] Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain.

[00:47:18] Article: Paleolithic Nutrition: A Consideration of Its Nature and Consequences (Special Article, N Engl J Med 1985:312;283-289), by S. Boyd Eaton, M.D., and Melvin Konner, Ph.D.

[00:50:28] Book: Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns.

[00:53:01] Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast!, by Mark Sisson and Brad Kearns; Audiobook here.

[00:54:43] Primal Blueprint Mastery Courses.

[00:57:33] Steve Phinney.

[00:58:59] Keto Reset Facebook Group.

[00:59:00] Book: The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker, by Mark Sisson, Lindsay Taylor, and Layla McGowan.

[01:01:33] ketoreset.com; primalendurance.fit.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Brad.Kearns.May.18.mp3 Tue, 15 May 2018 08:05:02 GMT Christopher Kelly Brad Kearns has been a noted speaker, author and coach in the health and fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top-ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with Mark Sisson from Mark’s Daily Apple, and the two have co-authored several books including Primal Endurance (2016), and The Keto Reset Diet (2017).

Brad is with us today to talk about his evolution as an athlete and the factors that contributed to his success, including leaving the corporate world early on (because it just wasn’t as much fun as training) and the ironic breakthrough that caused him to start winning races. His current projects include producing Primal Blueprint Mastery Courses to support those transitioning to an ancestral diet and lifestyle.

Here’s the outline of this interview with Brad Kearns:

[00:00:23] Podcast: How to Recognise Good Chocolate (and Why You Should Care), with Toréa Rodriguez.

[00:00:49] Chocolate: Fruition, Theo, Creo, Lillie Belle Farms.

[00:01:25] Podcast: Brain Training for the Primal Keto Endurance Athlete, with Lindsay Shaw Taylor; Mark Sisson, marksdailyapple.com.

[00:02:47] Mike Pigg.

[00:03:09] 7-Minute Analysis.

[00:03:41] Primal Endurance Podcast.

[00:06:26] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood.

[00:08:23] Book: The Art and Science of Low Carbohydrate Performance, by Jeff Volek and Stephen Phinney.

[00:14:21] Results happen naturally when your motivation is pure.

[00:17:17] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:20:42] Transition to triathlete.

[00:24:16] Andrew MacNaughton.

[00:31:27] Richard Branson.

[00:33:08] What do triathletes eat?

[00:33:49] Kenny Souza.

[00:34:22] The Brownlee Brothers.

[00:34:53] Lance Armstrong.

[00:36:16] Lone Mountain Wagyu.

[00:36:28] Cate Shanahan.

[00:37:48] Ted Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC.

[00:38:15] Peter Attia.

[00:39:28] Mark Allen; Phil Maffetone.

[00:39:47] Slowing down.

[00:40:59] Heart rate monitoring.

[00:43:45] Johnny G.

[00:46:40] Transition to primal diet.

[00:47:18] Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain.

[00:47:18] Article: Paleolithic Nutrition: A Consideration of Its Nature and Consequences (Special Article, N Engl J Med 1985:312;283-289), by S. Boyd Eaton, M.D., and Melvin Konner, Ph.D.

[00:50:28] Book: Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns.

[00:53:01] Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast!, by Mark Sisson and Brad Kearns; Audiobook here.

[00:54:43] Primal Blueprint Mastery Courses.

[00:57:33] Steve Phinney.

[00:58:59] Keto Reset Facebook Group.

[00:59:00] Book: The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker, by Mark Sisson, Lindsay Taylor, and Layla McGowan.

[01:01:33] ketoreset.com; primalendurance.fit.

]]>
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How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation https://nourishbalancethrive.s3.amazonaws.com/podcast/Steve.Anderson.May18.mp3 Stephen Anderson has been an Acupuncturist and Chinese Medicine practitioner for nearly 20 years.  He’s had over 2500 patients and upwards of 40,000 consultations (that would be over 3/4 million acupuncture needles, but who’s counting). In 2016, Steve went through the Kresser Institute’s Practitioner Training Program for Functional and Evolutionary Medicine, completing the ADAPT Level 1 Framework.  Since then, his focus has shifted to working more with clients who are ready to make a deeper commitment to their health.

Steve is on the podcast today talking about his transition into Functional Medicine and his practical application of our Blood Chemistry Calculator to guide treatment decisions and keep clients motivated.  Steve is currently running his busy clinic in Australia and is now introducing an easy way for Aussies to get lab work done locally and try the calculator for themselves.

Here’s the outline of this interview with Stephen Anderson:

[00:00:12] The Holistic Practitioner (THP) Podcast.

[00:00:25] THP Podcast: Dr. Tommy Wood - Reframing Insulin Resistance.

[00:02:07] Taichi.

[00:03:30] Chinese Kung Fu Academy; Grandmaster Henry Sue.

[00:03:58] Cheng Man-ch'ing.

[00:04:29] Hypothalamic–pituitary–adrenal (HPA) axis.

[00:07:48] Accelerated learning.

[00:07:54] Book: How to Develop a Super Power Memory, by Harry Lorayne; Peg memory system.

[00:08:09] Podcast: Learning to Learn with Jonathan Levi.  Course: Become a SuperLearner.

[00:09:28] Acupuncture.

[00:10:52] Polycystic ovary syndrome (PCOS).

[00:12:30] Dr. Michael D. Fox at the Jacksonville Center for Reproductive Medicine.

[00:17:13] Functional Medicine.

[00:18:57] Simon Marshall, PhD. Podcasts: How to Create Behaviour Change and Why We Self-Sabotage (And What to Do Instead).

[00:20:25] Kresser Institute for Functional and Evolutionary Medicine; ADAPT Practitioner Training Program.

[00:23:16] Dr. Amy Nett.

[00:24:11] Hierarchy of treatment.

[00:25:52] THP Podcast: A Patient’s Perspective of Functional Medicine Treatment.

[00:29:26] Blood Chemistry Calculator.

[00:29:37] THP Podcast: Chris Kelly On Becoming An Effective Health Coach.

[00:29:41] Dr. Bryan Walsh; Podcasts:  1, 2, 3, 4, 5, 6.

[00:29:42] Megan Roberts; Podcast: Why Your Diet Isn’t Working: Under Eating and Overtraining.  Blog post: What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts.

[00:31:06] 7-Minute Analysis.

[00:36:39] 5-year wellness score; Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.

[00:39:14] Thomas Dayspring, Peter Attia; LDL-P.

[00:42:13] Familial Hypercholesterolemia.

[00:44:17] Mediterranean diet, B-vitamins, Thorne Choleast-900 (Monacolin K), Ubiquinol, Glutathione.

[00:46:35] Feedback via lab results as the incentive to change behaviour.

[00:49:58] Coronary artery calcium scan; Podcasts: How Not to Die of Cardiovascular Disease, with Ivor Cummins; The True Root Causes of Cardiovascular Disease, with Jeff Gerber.

[00:52:12] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.

[00:53:14] stephenanderson.com.au/nbt.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Steve.Anderson.May18.mp3 Sat, 05 May 2018 10:05:01 GMT Christopher Kelly Stephen Anderson has been an Acupuncturist and Chinese Medicine practitioner for nearly 20 years.  He’s had over 2500 patients and upwards of 40,000 consultations (that would be over 3/4 million acupuncture needles, but who’s counting). In 2016, Steve went through the Kresser Institute’s Practitioner Training Program for Functional and Evolutionary Medicine, completing the ADAPT Level 1 Framework.  Since then, his focus has shifted to working more with clients who are ready to make a deeper commitment to their health.

Steve is on the podcast today talking about his transition into Functional Medicine and his practical application of our Blood Chemistry Calculator to guide treatment decisions and keep clients motivated.  Steve is currently running his busy clinic in Australia and is now introducing an easy way for Aussies to get lab work done locally and try the calculator for themselves.

Here’s the outline of this interview with Stephen Anderson:

[00:00:12] The Holistic Practitioner (THP) Podcast.

[00:00:25] THP Podcast: Dr. Tommy Wood - Reframing Insulin Resistance.

[00:02:07] Taichi.

[00:03:30] Chinese Kung Fu Academy; Grandmaster Henry Sue.

[00:03:58] Cheng Man-ch'ing.

[00:04:29] Hypothalamic–pituitary–adrenal (HPA) axis.

[00:07:48] Accelerated learning.

[00:07:54] Book: How to Develop a Super Power Memory, by Harry Lorayne; Peg memory system.

[00:08:09] Podcast: Learning to Learn with Jonathan Levi.  Course: Become a SuperLearner.

[00:09:28] Acupuncture.

[00:10:52] Polycystic ovary syndrome (PCOS).

[00:12:30] Dr. Michael D. Fox at the Jacksonville Center for Reproductive Medicine.

[00:17:13] Functional Medicine.

[00:18:57] Simon Marshall, PhD. Podcasts: How to Create Behaviour Change and Why We Self-Sabotage (And What to Do Instead).

[00:20:25] Kresser Institute for Functional and Evolutionary Medicine; ADAPT Practitioner Training Program.

[00:23:16] Dr. Amy Nett.

[00:24:11] Hierarchy of treatment.

[00:25:52] THP Podcast: A Patient’s Perspective of Functional Medicine Treatment.

[00:29:26] Blood Chemistry Calculator.

[00:29:37] THP Podcast: Chris Kelly On Becoming An Effective Health Coach.

[00:29:41] Dr. Bryan Walsh; Podcasts:  1, 2, 3, 4, 5, 6.

[00:29:42] Megan Roberts; Podcast: Why Your Diet Isn’t Working: Under Eating and Overtraining.  Blog post: What We Eat and How We Train Part 1: Coach and Ketogenic Diet Researcher, Megan Roberts.

[00:31:06] 7-Minute Analysis.

[00:36:39] 5-year wellness score; Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.

[00:39:14] Thomas Dayspring, Peter Attia; LDL-P.

[00:42:13] Familial Hypercholesterolemia.

[00:44:17] Mediterranean diet, B-vitamins, Thorne Choleast-900 (Monacolin K), Ubiquinol, Glutathione.

[00:46:35] Feedback via lab results as the incentive to change behaviour.

[00:49:58] Coronary artery calcium scan; Podcasts: How Not to Die of Cardiovascular Disease, with Ivor Cummins; The True Root Causes of Cardiovascular Disease, with Jeff Gerber.

[00:52:12] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.

[00:53:14] stephenanderson.com.au/nbt.

]]>
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How to Make Disease Disappear https://nourishbalancethrive.s3.amazonaws.com/podcast/rangan.chatterjee1.on.2018-04-15.at.08.09.mp3 Dr. Rangan Chatterjee may be best known as the medical doctor who helped ordinary people turn their health around on the BBC’s Doctor in the House. He’s now a speaker and author and has compiled his best medical advice into a new book, How to Make Disease Disappear. It’s a guide to restoring health using simple techniques that are accessible to everyone, at any stage of health or illness, without a lot of expensive tests or supplements.

In this podcast with Dr. Tommy Wood, Rangan breaks down his 4 Pillars of Health: Relax, Eat, Move, and Sleep.  He outlines the basic-but-powerful lifestyle interventions that have been most effective in his clinical practice for reversing chronic illness, and also shares the strategies that resolved his own 10-year battle with back pain.

Here’s the outline of this interview with Rangan Chatterjee:

[00:00:28] Book: How to Make Disease Disappear. In the UK: The 4 Pillar Plan: How to Relax, Eat, Move, and Sleep Your Way to a Longer, Healthier Life.

[00:00:35] Ted talk: How to make diseases disappear.

[00:01:44] Nephrology to GP.

[00:03:12] Institute for Functional Medicine (IFM).

[00:04:05] Show: Doctor in the House.

[00:06:20] 4 Pillars of Health.

[00:08:49] Relax.

[00:11:46] Crohn’s Disease, Inflammatory Bowel Disease (IBD).

[00:12:24] Medical Symptoms Questionnaire (MSQ).

[00:16:18] Low testosterone, hormone cascade.

[00:21:20] Genova Adrenocortex Stress Profile.

[00:24:41] Reframing, gratitude.

[00:25:21] Charles Poliquin.

[00:27:54] Social isolation.

[00:33:39] Eat.

[00:34:09] Cost-effective strategies for improving food quality.

[00:42:00] Jamie Oliver.

[00:44:53] Supplements.

[00:44:58] Magnesium.

[00:45:25] Fibromyalgia, Myalgic Encephalomyelitis (ME) - Allergy Research Group NT Factor Advanced Physicians Formula.

[00:45:50] MitoQ (CoQ10).

[00:49:04] Move.

[00:49:40] Icelandic Health Symposium, 2017, Doug McGuff.

[00:50:54] Sarcopenia, strength training.

[00:51:35] Video: 5 Minute Kitchen Workout.

[00:56:57] Sleepy glutes and back pain.

[00:58:47] Gary Ward: Anatomy in Motion.

[01:01:20] Videos: Wake Up Your Sleepy Glutes: 1: Flex on a Step, 2: Hip Adduction, 3. Foot Clocks, 4. 3D Hip Extension.

[01:02:46] Sleep.

[01:03:47] Professor Russell Foster: 1-2 hours less sleep than 60 years ago.

[01:04:33] Insulin resistance.

[01:05:33] Embrace morning light.

[01:06:52] Caffeine, alcohol.

[01:09:30] No tech 90.

[01:12:30] Book: How to Make Disease Disappear.

[01:12:43] drchatterjee.com.

[01:12:52] Facebook, Instagram, Twitter.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/rangan.chatterjee1.on.2018-04-15.at.08.09.mp3 Fri, 27 Apr 2018 07:04:52 GMT Christopher Kelly Dr. Rangan Chatterjee may be best known as the medical doctor who helped ordinary people turn their health around on the BBC’s Doctor in the House. He’s now a speaker and author and has compiled his best medical advice into a new book, How to Make Disease Disappear. It’s a guide to restoring health using simple techniques that are accessible to everyone, at any stage of health or illness, without a lot of expensive tests or supplements.

In this podcast with Dr. Tommy Wood, Rangan breaks down his 4 Pillars of Health: Relax, Eat, Move, and Sleep.  He outlines the basic-but-powerful lifestyle interventions that have been most effective in his clinical practice for reversing chronic illness, and also shares the strategies that resolved his own 10-year battle with back pain.

Here’s the outline of this interview with Rangan Chatterjee:

[00:00:28] Book: How to Make Disease Disappear. In the UK: The 4 Pillar Plan: How to Relax, Eat, Move, and Sleep Your Way to a Longer, Healthier Life.

[00:00:35] Ted talk: How to make diseases disappear.

[00:01:44] Nephrology to GP.

[00:03:12] Institute for Functional Medicine (IFM).

[00:04:05] Show: Doctor in the House.

[00:06:20] 4 Pillars of Health.

[00:08:49] Relax.

[00:11:46] Crohn’s Disease, Inflammatory Bowel Disease (IBD).

[00:12:24] Medical Symptoms Questionnaire (MSQ).

[00:16:18] Low testosterone, hormone cascade.

[00:21:20] Genova Adrenocortex Stress Profile.

[00:24:41] Reframing, gratitude.

[00:25:21] Charles Poliquin.

[00:27:54] Social isolation.

[00:33:39] Eat.

[00:34:09] Cost-effective strategies for improving food quality.

[00:42:00] Jamie Oliver.

[00:44:53] Supplements.

[00:44:58] Magnesium.

[00:45:25] Fibromyalgia, Myalgic Encephalomyelitis (ME) - Allergy Research Group NT Factor Advanced Physicians Formula.

[00:45:50] MitoQ (CoQ10).

[00:49:04] Move.

[00:49:40] Icelandic Health Symposium, 2017, Doug McGuff.

[00:50:54] Sarcopenia, strength training.

[00:51:35] Video: 5 Minute Kitchen Workout.

[00:56:57] Sleepy glutes and back pain.

[00:58:47] Gary Ward: Anatomy in Motion.

[01:01:20] Videos: Wake Up Your Sleepy Glutes: 1: Flex on a Step, 2: Hip Adduction, 3. Foot Clocks, 4. 3D Hip Extension.

[01:02:46] Sleep.

[01:03:47] Professor Russell Foster: 1-2 hours less sleep than 60 years ago.

[01:04:33] Insulin resistance.

[01:05:33] Embrace morning light.

[01:06:52] Caffeine, alcohol.

[01:09:30] No tech 90.

[01:12:30] Book: How to Make Disease Disappear.

[01:12:43] drchatterjee.com.

[01:12:52] Facebook, Instagram, Twitter.

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Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) https://nourishbalancethrive.s3.amazonaws.com/podcast/malcolm_kendrick_mar18.mp3 Dr. Malcolm Kendrick is a medical doctor, author, speaker, and sceptic living in Cheshire, England.  His evidence-based arguments refute the lipid hypothesis and other ideas related to chronic illness that has resulted in a pervasive culture of fear and misinformation.  His popular blog features an ongoing series of posts on the real causes of heart disease, pointing to endothelial damage as a causal factor and nitric oxide as vital for preserving health.

Dr. Kendrick is with us to share not only what really causes cardiovascular disease, but the specific environmental and psychosocial factors that cause the most harm, and what we need to do to maintain good health. We also discuss unexpected side effects of common medications and supplements and the healing power of specific micronutrients.  If you enjoy this podcast, you can support Dr. Kendrick’s work by pre-ordering his latest book, A Statin Nation: Damaging Millions in a Brave New Post-Health World, available 7/12/18.

Here’s the outline of this interview with Malcolm Kendrick:

[00:01:05] Book: The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid it, by Malcolm Kendrick.

[00:01:07] Book: Doctoring Data: How to Sort Out Medical Advice from Medical Nonsense, by Malcolm Kendrick.

[00:01:14] The International Network of Cholesterol Skeptics (THINCS).

[00:01:46] Trail Runner Nation Podcast: Metabolic Flexibility with Christopher Kelly.

[00:02:59] Highlights email series.

[00:03:01] Podcast: The True Root Causes of Cardiovascular Disease, with Jeffry Gerber.

[00:03:07] Blog series: What causes heart disease?

[00:05:28] Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652.

[00:06:20] Stress hormones, sympathetic nervous system.

[00:07:32] Graph: Lithuanian death rate; Study: Kristenson, Margareta, et al. "Increased psychosocial strain in Lithuanian versus Swedish men: the LiVicordia study." Psychosomatic Medicine 60.3 (1998): 277-282.

[00:08:25] Paul Rosch, M.D, founder of the American Institute of Stress.

[00:10:20] Endothelium, glycocalyx.

[00:11:12] Nitric Oxide (NO).

[00:11:37] Alfred Nobel, nitroglycerin (glyceryl trinitrate, or GTN), Viagra.

[00:13:13] Study: Andersson, Daniel P., et al. "Association between treatment for erectile dysfunction and death or cardiovascular outcomes after myocardial infarction." Heart (2017): heartjnl-2016.

[00:13:39] Sunlight as nitric oxide stimulant.

[00:14:45] Vasculitis, Systemic lupus erythematosus (SLE), Rheumatoid arthritis, Sickle-cell disease.

[00:17:05] Endothelial progenitor cells.

[00:17:55] Carl von Rokitansky, Rudolf Virchow.

[00:21:19] Endothelial damage required for arterial plaque.

[00:21:52] Study: Law, M. R., and S. G. Thompson. "Low serum cholesterol and the risk of cancer: an analysis of the published prospective studies." Cancer causes & control 2.4 (1991): 253-261.

[00:23:49] Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401.

[00:25:03] Statins increasing NO, studies: 1, 2, 3.

[00:26:52] Study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health (2018).

[00:28:17] Corticosteroids.

[00:30:25] Familial Hypercholesterolemia.

[00:34:56] Study: Winnik, Stephan, et al. "Systemic VEGF inhibition accelerates experimental atherosclerosis and disrupts endothelial homeostasis–implications for cardiovascular safety." International journal of cardiology 168.3 (2013): 2453-2461.

[00:36:29] QRISK survey for heart disease.

[00:41:21] Inflammation as healing.

[00:42:40] Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106.

[00:44:36] Corticosteroids reduce inflammation, increase CVD risk, NSAIDs.

[00:45:05] Study: Guilhem, Gaël, et al. "Effects of air-pulsed cryotherapy on neuromuscular recovery subsequent to exercise-induced muscle damage." The American journal of sports medicine 41.8 (2013): 1942-1951.

[00:49:06] Lipoprotein A.

[00:51:27] Vitamin C deficiency as possible cause of CVD.

[00:53:01] Study: Lee, A. J., et al. "Plasma fibrinogen and coronary risk factors: the Scottish Heart Health Study." Journal of clinical epidemiology 43.9 (1990): 913-919.

[00:55:27] Diabetes, triglycerides, sepsis, gingivitis as procoagulants.

[00:58:39] Major endothelial offenders.

[01:00:03] Study: Escolar, Esteban, et al. "The effect of an EDTA-based chelation regimen on patients with diabetes mellitus and prior myocardial infarction in the Trial to Assess Chelation Therapy (TACT)." Circulation: Cardiovascular Quality and Outcomes (2013): CIRCOUTCOMES-113.

[01:01:03] Study: Douaud, Gwenaëlle, et al. "Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment." Proceedings of the National Academy of Sciences 110.23 (2013): 9523-9528.

[01:01:44] Study: Marik, Paul E., et al. "Hydrocortisone, vitamin C, and thiamine for the treatment of severe sepsis and septic shock: a retrospective before-after study." Chest 151.6 (2017): 1229-1238.

[01:02:27] Allen Smith, dying of flu, recovered with Vitamin C.

[01:03:13] sunlight, viagra, stress management, alcohol.

[01:04:23] Blue zones, strong social relationships.

[01:05:07] Lifestyle and environmental factors associated with lower life expectancy.

[01:13:05] Statins.

[01:15:49] Absolute risk vs. relative risk; side effect vs. adverse effect, adverse events.

[01:21:07] Problems caused by statins.

[01:21:29] CoQ10, ATP.

[01:23:47] Placebo effect, nocebo effect.

[01:24:40] Study: Gupta, Ajay, et al. "Adverse events associated with unblinded, but not with blinded, statin therapy in the Anglo-Scandinavian Cardiac Outcomes Trial—Lipid-Lowering Arm (ASCOT-LLA): a randomised double-blind placebo-controlled trial and its non-randomised non-blind extension phase." The Lancet 389.10088 (2017): 2473-2481.

[01:25:45] Study: Cohen, Jerome D., et al. "Understanding Statin Use in America and Gaps in Patient Education (USAGE): an internet-based survey of 10,138 current and former statin users." Journal of clinical lipidology 6.3 (2012): 208-215.

[01:26:32] PCSK9 inhibitors.

[01:27:54] Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722.

[01:35:16] L-arginine, citrulline.

[01:39:34] Study: Tunstall-Pedoe, Hugh. "Does dietary potassium lower blood pressure and protect against coronary heart disease and death? Findings from the Scottish Heart Health Study?." Seminars in nephrology. Vol. 19. No. 5. 1999.

[01:40:40] Study: Graudal, Niels. "A radical sodium reduction policy is not supported by randomized controlled trials or observational studies: grading the evidence." American journal of hypertension 29.5 (2016): 543-548.

[01:43:55] Groupthink, cognitive bias.

[01:44:21] Michael Alderman, M.D.

[01:44:48] Evolutionary Psychology.

[01:45:58] Peer Review.

[01:51:36] Study: Bronstein, Alvin C., et al. "2010 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 28th Annual Report." Clinical Toxicology 49.10 (2011): 910-941.

[01:52:57] Book: A Statin Nation: Damaging Millions in a Brave New Post-Health World, by Malcolm Kendrick.  

[01:57:37] drmalcolmkendrick.org.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/malcolm_kendrick_mar18.mp3 Mon, 16 Apr 2018 15:04:35 GMT Christopher Kelly Dr. Malcolm Kendrick is a medical doctor, author, speaker, and sceptic living in Cheshire, England.  His evidence-based arguments refute the lipid hypothesis and other ideas related to chronic illness that has resulted in a pervasive culture of fear and misinformation.  His popular blog features an ongoing series of posts on the real causes of heart disease, pointing to endothelial damage as a causal factor and nitric oxide as vital for preserving health.

Dr. Kendrick is with us to share not only what really causes cardiovascular disease, but the specific environmental and psychosocial factors that cause the most harm, and what we need to do to maintain good health. We also discuss unexpected side effects of common medications and supplements and the healing power of specific micronutrients.  If you enjoy this podcast, you can support Dr. Kendrick’s work by pre-ordering his latest book, A Statin Nation: Damaging Millions in a Brave New Post-Health World, available 7/12/18.

Here’s the outline of this interview with Malcolm Kendrick:

[00:01:05] Book: The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid it, by Malcolm Kendrick.

[00:01:07] Book: Doctoring Data: How to Sort Out Medical Advice from Medical Nonsense, by Malcolm Kendrick.

[00:01:14] The International Network of Cholesterol Skeptics (THINCS).

[00:01:46] Trail Runner Nation Podcast: Metabolic Flexibility with Christopher Kelly.

[00:02:59] Highlights email series.

[00:03:01] Podcast: The True Root Causes of Cardiovascular Disease, with Jeffry Gerber.

[00:03:07] Blog series: What causes heart disease?

[00:05:28] Study: Hayashi, Keiko, et al. "Laughter lowered the increase in postprandial blood glucose." Diabetes care 26.5 (2003): 1651-1652.

[00:06:20] Stress hormones, sympathetic nervous system.

[00:07:32] Graph: Lithuanian death rate; Study: Kristenson, Margareta, et al. "Increased psychosocial strain in Lithuanian versus Swedish men: the LiVicordia study." Psychosomatic Medicine 60.3 (1998): 277-282.

[00:08:25] Paul Rosch, M.D, founder of the American Institute of Stress.

[00:10:20] Endothelium, glycocalyx.

[00:11:12] Nitric Oxide (NO).

[00:11:37] Alfred Nobel, nitroglycerin (glyceryl trinitrate, or GTN), Viagra.

[00:13:13] Study: Andersson, Daniel P., et al. "Association between treatment for erectile dysfunction and death or cardiovascular outcomes after myocardial infarction." Heart (2017): heartjnl-2016.

[00:13:39] Sunlight as nitric oxide stimulant.

[00:14:45] Vasculitis, Systemic lupus erythematosus (SLE), Rheumatoid arthritis, Sickle-cell disease.

[00:17:05] Endothelial progenitor cells.

[00:17:55] Carl von Rokitansky, Rudolf Virchow.

[00:21:19] Endothelial damage required for arterial plaque.

[00:21:52] Study: Law, M. R., and S. G. Thompson. "Low serum cholesterol and the risk of cancer: an analysis of the published prospective studies." Cancer causes & control 2.4 (1991): 253-261.

[00:23:49] Study: Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401.

[00:25:03] Statins increasing NO, studies: 1, 2, 3.

[00:26:52] Study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health (2018).

[00:28:17] Corticosteroids.

[00:30:25] Familial Hypercholesterolemia.

[00:34:56] Study: Winnik, Stephan, et al. "Systemic VEGF inhibition accelerates experimental atherosclerosis and disrupts endothelial homeostasis–implications for cardiovascular safety." International journal of cardiology 168.3 (2013): 2453-2461.

[00:36:29] QRISK survey for heart disease.

[00:41:21] Inflammation as healing.

[00:42:40] Study: Willis, G. C. "The reversibility of atherosclerosis." Canadian Medical Association Journal 77.2 (1957): 106.

[00:44:36] Corticosteroids reduce inflammation, increase CVD risk, NSAIDs.

[00:45:05] Study: Guilhem, Gaël, et al. "Effects of air-pulsed cryotherapy on neuromuscular recovery subsequent to exercise-induced muscle damage." The American journal of sports medicine 41.8 (2013): 1942-1951.

[00:49:06] Lipoprotein A.

[00:51:27] Vitamin C deficiency as possible cause of CVD.

[00:53:01] Study: Lee, A. J., et al. "Plasma fibrinogen and coronary risk factors: the Scottish Heart Health Study." Journal of clinical epidemiology 43.9 (1990): 913-919.

[00:55:27] Diabetes, triglycerides, sepsis, gingivitis as procoagulants.

[00:58:39] Major endothelial offenders.

[01:00:03] Study: Escolar, Esteban, et al. "The effect of an EDTA-based chelation regimen on patients with diabetes mellitus and prior myocardial infarction in the Trial to Assess Chelation Therapy (TACT)." Circulation: Cardiovascular Quality and Outcomes (2013): CIRCOUTCOMES-113.

[01:01:03] Study: Douaud, Gwenaëlle, et al. "Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment." Proceedings of the National Academy of Sciences 110.23 (2013): 9523-9528.

[01:01:44] Study: Marik, Paul E., et al. "Hydrocortisone, vitamin C, and thiamine for the treatment of severe sepsis and septic shock: a retrospective before-after study." Chest 151.6 (2017): 1229-1238.

[01:02:27] Allen Smith, dying of flu, recovered with Vitamin C.

[01:03:13] sunlight, viagra, stress management, alcohol.

[01:04:23] Blue zones, strong social relationships.

[01:05:07] Lifestyle and environmental factors associated with lower life expectancy.

[01:13:05] Statins.

[01:15:49] Absolute risk vs. relative risk; side effect vs. adverse effect, adverse events.

[01:21:07] Problems caused by statins.

[01:21:29] CoQ10, ATP.

[01:23:47] Placebo effect, nocebo effect.

[01:24:40] Study: Gupta, Ajay, et al. "Adverse events associated with unblinded, but not with blinded, statin therapy in the Anglo-Scandinavian Cardiac Outcomes Trial—Lipid-Lowering Arm (ASCOT-LLA): a randomised double-blind placebo-controlled trial and its non-randomised non-blind extension phase." The Lancet 389.10088 (2017): 2473-2481.

[01:25:45] Study: Cohen, Jerome D., et al. "Understanding Statin Use in America and Gaps in Patient Education (USAGE): an internet-based survey of 10,138 current and former statin users." Journal of clinical lipidology 6.3 (2012): 208-215.

[01:26:32] PCSK9 inhibitors.

[01:27:54] Study: Sabatine, Marc S., et al. "Evolocumab and clinical outcomes in patients with cardiovascular disease." New England Journal of Medicine 376.18 (2017): 1713-1722.

[01:35:16] L-arginine, citrulline.

[01:39:34] Study: Tunstall-Pedoe, Hugh. "Does dietary potassium lower blood pressure and protect against coronary heart disease and death? Findings from the Scottish Heart Health Study?." Seminars in nephrology. Vol. 19. No. 5. 1999.

[01:40:40] Study: Graudal, Niels. "A radical sodium reduction policy is not supported by randomized controlled trials or observational studies: grading the evidence." American journal of hypertension 29.5 (2016): 543-548.

[01:43:55] Groupthink, cognitive bias.

[01:44:21] Michael Alderman, M.D.

[01:44:48] Evolutionary Psychology.

[01:45:58] Peer Review.

[01:51:36] Study: Bronstein, Alvin C., et al. "2010 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 28th Annual Report." Clinical Toxicology 49.10 (2011): 910-941.

[01:52:57] Book: A Statin Nation: Damaging Millions in a Brave New Post-Health World, by Malcolm Kendrick.  

[01:57:37] drmalcolmkendrick.org.

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Rethinking Positive Thinking https://nourishbalancethrive.s3.amazonaws.com/podcast/gabriele.oettingen.on.2018-03-09.at.11.07.mp3 Psychologist, researcher and author Gabriele Oettingen, PhD. has been studying human behaviour for over 30 years, with a focus on goal setting and turning positive fantasies into reality. She has written over 150 scientific articles and book chapters relating to social and personality psychology, developmental and educational psychology, and health and clinical psychology on the topics of thinking about the future and the control of cognition, emotion, and behaviour.

During the course of her research, Dr. Oettingen has concluded that positive thinking in itself, while popular, is unlikely to result in desired outcomes.  Instead, she offers Mental Contrasting, an empirically validated process, helping people not just to identify their goals but to manifest them in all areas of life, including health, career, academics, and relationships.  In this interview, she shares her simple yet powerful 4-step WOOP strategy, along with tips for maximising its efficacy.

Here’s the outline of this interview with Dr. Gabriele Oettingen:

[00:00:09] Professor of Psychology, New York University.

[00:00:22] PhD: Ludwig Maximilian University of Munich and Max Planck Institute for Behavioral Physiology, Seewiesen, Germany.

[00:01:10] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

[00:01:19] www.woopmylife.org.

[00:05:19] Study: Oettingen, Gabriele, and Thomas A. Wadden. "Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive?." Cognitive Therapy and Research 15.2 (1991): 167-175.

[00:06:15] Positive fantasies, worse outcomes.

[00:08:12] Study: Oettingen, Gabriele, and Doris Mayer. "The motivating function of thinking about the future: expectations versus fantasies." Journal of personality and social psychology 83.5 (2002): 1198.

[00:10:18] Podcasts: How to Create Behavior Change and Why We Self-Sabotage (And What To Do Instead), with Simon Marshall.

[00:10:42] Why is positive thinking so popular?

[00:12:49] Podcast: The Epidemic We Don’t Talk About, with Erik Kerr.

[00:13:37] Mental Contrasting.

[00:20:18] Emotional obstacles, habits, irrational beliefs.

[00:22:15] Wish, Outcome, Obstacle, Plan (WOOP).

[00:23:09] Changing health behaviours.

[00:23:37] Wish: dear to your heart, feasible, challenging.

[00:27:06] Study: Kappes, Heather Barry, Bettina Schwörer, and Gabriele Oettingen. "Needs instigate positive fantasies of idealized futures." European Journal of Social Psychology 42.3 (2012): 299-307.

[00:28:48] WOOP as a skill.

[00:32:24] Energization.

[00:34:25] How WOOP works; non-conscious consequences.

[00:39:08] Prerequisites: openness, 5 minutes.

[00:40:57] For those with low expectations.

[00:44:18] Other methods of behaviour change.

[00:44:38] Incentives, self-efficacy, social comparison.

[00:46:44] Changing content of goals. Implicit theories.  Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:47:26] E. Tory Higgins. Prevention-Promotion, Approach-Avoidance: Regulatory Focus Theory.

[00:48:34] Self-regulation.

[00:49:31] Using non-conscious processes to conquer other non-conscious processes.

[00:50:33] Example: WOOP in action.

[01:01:38] www.woopmylife.org, WOOP app.

[01:02:25] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/gabriele.oettingen.on.2018-03-09.at.11.07.mp3 Tue, 10 Apr 2018 11:04:06 GMT Christopher Kelly Psychologist, researcher and author Gabriele Oettingen, PhD. has been studying human behaviour for over 30 years, with a focus on goal setting and turning positive fantasies into reality. She has written over 150 scientific articles and book chapters relating to social and personality psychology, developmental and educational psychology, and health and clinical psychology on the topics of thinking about the future and the control of cognition, emotion, and behaviour.

During the course of her research, Dr. Oettingen has concluded that positive thinking in itself, while popular, is unlikely to result in desired outcomes.  Instead, she offers Mental Contrasting, an empirically validated process, helping people not just to identify their goals but to manifest them in all areas of life, including health, career, academics, and relationships.  In this interview, she shares her simple yet powerful 4-step WOOP strategy, along with tips for maximising its efficacy.

Here’s the outline of this interview with Dr. Gabriele Oettingen:

[00:00:09] Professor of Psychology, New York University.

[00:00:22] PhD: Ludwig Maximilian University of Munich and Max Planck Institute for Behavioral Physiology, Seewiesen, Germany.

[00:01:10] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

[00:01:19] www.woopmylife.org.

[00:05:19] Study: Oettingen, Gabriele, and Thomas A. Wadden. "Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive?." Cognitive Therapy and Research 15.2 (1991): 167-175.

[00:06:15] Positive fantasies, worse outcomes.

[00:08:12] Study: Oettingen, Gabriele, and Doris Mayer. "The motivating function of thinking about the future: expectations versus fantasies." Journal of personality and social psychology 83.5 (2002): 1198.

[00:10:18] Podcasts: How to Create Behavior Change and Why We Self-Sabotage (And What To Do Instead), with Simon Marshall.

[00:10:42] Why is positive thinking so popular?

[00:12:49] Podcast: The Epidemic We Don’t Talk About, with Erik Kerr.

[00:13:37] Mental Contrasting.

[00:20:18] Emotional obstacles, habits, irrational beliefs.

[00:22:15] Wish, Outcome, Obstacle, Plan (WOOP).

[00:23:09] Changing health behaviours.

[00:23:37] Wish: dear to your heart, feasible, challenging.

[00:27:06] Study: Kappes, Heather Barry, Bettina Schwörer, and Gabriele Oettingen. "Needs instigate positive fantasies of idealized futures." European Journal of Social Psychology 42.3 (2012): 299-307.

[00:28:48] WOOP as a skill.

[00:32:24] Energization.

[00:34:25] How WOOP works; non-conscious consequences.

[00:39:08] Prerequisites: openness, 5 minutes.

[00:40:57] For those with low expectations.

[00:44:18] Other methods of behaviour change.

[00:44:38] Incentives, self-efficacy, social comparison.

[00:46:44] Changing content of goals. Implicit theories.  Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:47:26] E. Tory Higgins. Prevention-Promotion, Approach-Avoidance: Regulatory Focus Theory.

[00:48:34] Self-regulation.

[00:49:31] Using non-conscious processes to conquer other non-conscious processes.

[00:50:33] Example: WOOP in action.

[01:01:38] www.woopmylife.org, WOOP app.

[01:02:25] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

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How to Use Wearable Technology to Track Training and Recovery https://nourishbalancethrive.s3.amazonaws.com/podcast/donmoxley.on.2018-02-16.at.08.08.mp3 Don Moxley is an exercise physiologist and the Sports Scientist for the Ohio State University Wrestling Team.  With a passion for teaching and coaching, he specializes in fitness and athletic assessment, training, and performance optimization.  Under his guidance, the OSU team won their first-ever National Championship in 2015, and individuals on the team have gone on to win national titles and Olympic medals.  His strategy involves analyzing Heart Rate Variability (HRV) and other biomarkers in order to plan personalized training and recovery regimens for his athletes.

Don is here today with Dr. Tommy Wood to discuss using wearable technology to track readiness, improve resilience, and prevent overtraining and injuries. He shares the powerful impact of psychological stress, sleep, and recovery on athletic performance, and also reveals the key performance indicators for world-class wrestling, as well as the devices and assessment strategies he uses for his own athletes.   

Here’s the outline of this interview with Don Moxley:

[00:00:16] Ohio State Wrestling Team, Sports Scientist.
[00:00:25] Elite HRV podcast.
[00:00:49] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.
[00:01:00] Florida Institute for Human & Machine Cognition (IHMC).
[00:03:19] Bob Bartels, Edward Fox.
[00:03:53] Kevin Akins.
[00:04:03] Louie Simmons, Westside Barbell.
[00:04:28] Ted Lambrinides Hammer Strength.
[00:04:42] Steve Bliss, National Strength and Conditioning Association (NSCA).
[00:06:16] Human Performance Center at Columbus State Community College.
[00:06:38] HealthFirst, Polar.
[00:07:35] Applying technology to exercise science.
[00:09:13] Wrestling overview.
[00:09:56] Weight cutting.
[00:12:16] Long term athlete development model.
[00:13:51] Tom Ryan.
[00:14:14] Velotron, CompuTrainer.
[00:14:37] Pelatonia fundraiser.
[00:15:45] Zephyr bioharness.
[00:16:33] Overtraining syndrome.
[00:17:31] Readiness, Root Mean Square of the Successive Differences (RMSSD).
[00:20:11] Functional Movement Screening
[00:21:15] Raouf “Ron” Gharbo.
[00:21:35] Firstbeat system.
[00:21:54] Resting nighttime RMSSD predicts success.
[00:22:46] Polar Team Pro Shirt.
[00:23:02] AccuroFit.
[00:23:18] Omegawave. Podcast: How to Measure Readiness to Train, with Val Nasedkin.
[00:24:19] Effect of emotional stress on physiology.
[00:27:30] Talent but no resilience.
[00:28:13] Study: Prochaska, James O., and Wayne F. Velicer. "The transtheoretical model of health behavior change." American journal of health promotion 12.1 (1997): 38-48.
[00:31:00] Study: Marshall, Simon J., and Stuart JH Biddle. "The transtheoretical model of behavior change: a meta-analysis of applications to physical activity and exercise." Annals of behavioral medicine 23.4 (2001): 229-246. Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.
[00:31:53] Elite HRV.
[00:32:09] HR transmitter sampling at >200hz; Polar monitors (H7, H10), Ouraring.
[00:33:40] Tracking and improving sleep.
[00:36:02] Book: The Signal and the Noise: Why So Many Predictions Fail - but Some Don’t, by Nate Silver.
[00:36:14] Wearable data systems: Zebra, Catapult.
[00:37:26] Factors that correlate with athletic success.
[00:41:37] Parasympathetic, sympathetic.
[00:43:54] Parasympathetic co-stimulation.
[00:46:06] Subjective questions.
[00:49:22] Faster buy-in.
[00:50:24] Female athletes.
[00:51:07] Managing the athlete's stress response.
[00:52:22] Observing coaches.
[00:53:14] Best practice for athlete and coach.
[00:55:07] Find Don: donmoxley@gmail, Instagram, Twitter, Facebook, about.me.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/donmoxley.on.2018-02-16.at.08.08.mp3 Fri, 30 Mar 2018 06:03:14 GMT Christopher Kelly Don Moxley is an exercise physiologist and the Sports Scientist for the Ohio State University Wrestling Team.  With a passion for teaching and coaching, he specializes in fitness and athletic assessment, training, and performance optimization.  Under his guidance, the OSU team won their first-ever National Championship in 2015, and individuals on the team have gone on to win national titles and Olympic medals.  His strategy involves analyzing Heart Rate Variability (HRV) and other biomarkers in order to plan personalized training and recovery regimens for his athletes.

Don is here today with Dr. Tommy Wood to discuss using wearable technology to track readiness, improve resilience, and prevent overtraining and injuries. He shares the powerful impact of psychological stress, sleep, and recovery on athletic performance, and also reveals the key performance indicators for world-class wrestling, as well as the devices and assessment strategies he uses for his own athletes.   

Here’s the outline of this interview with Don Moxley:

[00:00:16] Ohio State Wrestling Team, Sports Scientist.
[00:00:25] Elite HRV podcast.
[00:00:49] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.
[00:01:00] Florida Institute for Human & Machine Cognition (IHMC).
[00:03:19] Bob Bartels, Edward Fox.
[00:03:53] Kevin Akins.
[00:04:03] Louie Simmons, Westside Barbell.
[00:04:28] Ted Lambrinides Hammer Strength.
[00:04:42] Steve Bliss, National Strength and Conditioning Association (NSCA).
[00:06:16] Human Performance Center at Columbus State Community College.
[00:06:38] HealthFirst, Polar.
[00:07:35] Applying technology to exercise science.
[00:09:13] Wrestling overview.
[00:09:56] Weight cutting.
[00:12:16] Long term athlete development model.
[00:13:51] Tom Ryan.
[00:14:14] Velotron, CompuTrainer.
[00:14:37] Pelatonia fundraiser.
[00:15:45] Zephyr bioharness.
[00:16:33] Overtraining syndrome.
[00:17:31] Readiness, Root Mean Square of the Successive Differences (RMSSD).
[00:20:11] Functional Movement Screening
[00:21:15] Raouf “Ron” Gharbo.
[00:21:35] Firstbeat system.
[00:21:54] Resting nighttime RMSSD predicts success.
[00:22:46] Polar Team Pro Shirt.
[00:23:02] AccuroFit.
[00:23:18] Omegawave. Podcast: How to Measure Readiness to Train, with Val Nasedkin.
[00:24:19] Effect of emotional stress on physiology.
[00:27:30] Talent but no resilience.
[00:28:13] Study: Prochaska, James O., and Wayne F. Velicer. "The transtheoretical model of health behavior change." American journal of health promotion 12.1 (1997): 38-48.
[00:31:00] Study: Marshall, Simon J., and Stuart JH Biddle. "The transtheoretical model of behavior change: a meta-analysis of applications to physical activity and exercise." Annals of behavioral medicine 23.4 (2001): 229-246. Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.
[00:31:53] Elite HRV.
[00:32:09] HR transmitter sampling at >200hz; Polar monitors (H7, H10), Ouraring.
[00:33:40] Tracking and improving sleep.
[00:36:02] Book: The Signal and the Noise: Why So Many Predictions Fail - but Some Don’t, by Nate Silver.
[00:36:14] Wearable data systems: Zebra, Catapult.
[00:37:26] Factors that correlate with athletic success.
[00:41:37] Parasympathetic, sympathetic.
[00:43:54] Parasympathetic co-stimulation.
[00:46:06] Subjective questions.
[00:49:22] Faster buy-in.
[00:50:24] Female athletes.
[00:51:07] Managing the athlete's stress response.
[00:52:22] Observing coaches.
[00:53:14] Best practice for athlete and coach.
[00:55:07] Find Don: donmoxley@gmail, Instagram, Twitter, Facebook, about.me.

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The Dog as the Ultimate Health Upgrade (an Introduction for Pre-Contemplators) https://nourishbalancethrive.s3.amazonaws.com/podcast/Torea.Dogs.Feb.28.mp3 Of all the things I’ve done to improve my own health, getting a dog has been one of the most important.   Today’s podcast is really an informal conversation with my good friend, FDN practitioner and health coach, Toréa Rodriguez.  Toréa has been on the podcast several times, and today we’re focusing on the many benefits of having a dog, which truly spans far beyond companionship.

We discuss making the leap from contemplating dog ownership to actually making the commitment, as well as dog training, dog-related stress, optimal diets, and the many health benefits – physical and emotional – of adopting a pup.  We share tips for building rapport and establishing a hierarchy with a canine companion, as well as considerations for endurance athletes with dogs-in-training. If you’d like to learn more about Toréa or consult with her on health matters she can be found at torearodriguez.com.

Here’s the outline of this interview with Toréa Rodriguez:

[00:00:14] Previous podcast appearances (5/18/14, 6/25/15, 8/29/16), Paleo Baby Podcast: 12/21/15.

[00:02:29] Growing up on a ranch.

[00:03:37] Benefits of dog ownership.

[00:04:48] Transtheoretical model (“stages of change”); Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.

[00:05:09] Video: Dr. Tommy Wood Modelling and Quantifying Metabolism to Optimise Health and Performance, 2016 Biohacker Summit UK.

[00:07:07] Study: Giles-Corti, Billie, and Robert J. Donovan. "Relative influences of individual, social environmental, and physical environmental correlates of walking." American journal of public health 93.9 (2003): 1583-1589.

[00:07:36] Podcast: Bike fit done right with Nigel McHollan.

[00:08:43] Chris Kresser.

[00:10:51] Morning routine.

[00:11:51] Studies: Bonmati-Carrion, Maria Angeles, et al. "Protecting the melatonin rhythm through circadian healthy light exposure." International journal of molecular sciences 15.12 (2014): 23448-23500, and Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27.

[00:13:37] Meeting the neighbors.

[00:14:12] Rick Hunter, Hunter Cycles.

[00:14:56] Study: Handlin, Linda, et al. "Short-term interaction between dogs and their owners: effects on oxytocin, cortisol, insulin and heart rate—an exploratory study." Anthrozoös 24.3 (2011): 301-315.

[00:16:05] Breeds.

[00:21:29] Our dog breeder: Havuherd Australian Cattle Dogs.

[00:22:40] Mindfulness.

[00:24:16] Instagram: Torea, Chris.

[00:25:09] Dog-related stress.

[00:26:58] Doggie Dan.

[00:28:44] Podcast: How to Manage Testosterone and Estrogen in Athletes, with Ben House, PhD.

[00:30:06] Dog training: George Menna.

[00:30:43] Doggie Dan's 5 Golden Rules.

[00:32:13] Power of the pack.

[00:33:35] Microbes and autoimmunity.

[00:34:04] Triclosan, MRSA.

[00:35:09] Health benefits of dog ownership.  Studies: 1. Allen, David T. "Effects of dogs on human health." Journal of the American Veterinary Medical Association (USA) (1997). 2. Cutt, Hayley, et al. "Dog ownership, health and physical activity: A critical review of the literature." Health & place 13.1 (2007): 261-272. 3. Vinik, Aaron. "The conductor of the autonomic orchestra." Frontiers in endocrinology 3 (2012): 71. 4. Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." elife 2 (2013). 5. Almqvist, Catarina, et al. "Effects of early cat or dog ownership on sensitisation and asthma in a high‐risk cohort without disease‐related modification of exposure." Paediatric and perinatal epidemiology 24.2 (2010): 171-178.

[00:37:16] Orthorexia.

[00:40:03] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

[00:40:47] Mental contrasting.

[00:44:43] Ellen Langer.

[00:46:00] WOOP (Wish, Obstacle, Outcome, Plan), the WOOP app.

[00:46:50] Paleo for dogs.

[00:49:20] Book: The Barf Diet: Raw Feeding for Dogs and Cats Using Evolutionary Principles, by Ian Billinghurst.

[00:50:25] Darwin’s raw dog food.

[00:54:00] Orthopedic maturity.

[00:55:05] Torea’s website.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Torea.Dogs.Feb.28.mp3 Sat, 24 Mar 2018 00:03:00 GMT Christopher Kelly Of all the things I’ve done to improve my own health, getting a dog has been one of the most important.   Today’s podcast is really an informal conversation with my good friend, FDN practitioner and health coach, Toréa Rodriguez.  Toréa has been on the podcast several times, and today we’re focusing on the many benefits of having a dog, which truly spans far beyond companionship.

We discuss making the leap from contemplating dog ownership to actually making the commitment, as well as dog training, dog-related stress, optimal diets, and the many health benefits – physical and emotional – of adopting a pup.  We share tips for building rapport and establishing a hierarchy with a canine companion, as well as considerations for endurance athletes with dogs-in-training. If you’d like to learn more about Toréa or consult with her on health matters she can be found at torearodriguez.com.

Here’s the outline of this interview with Toréa Rodriguez:

[00:00:14] Previous podcast appearances (5/18/14, 6/25/15, 8/29/16), Paleo Baby Podcast: 12/21/15.

[00:02:29] Growing up on a ranch.

[00:03:37] Benefits of dog ownership.

[00:04:48] Transtheoretical model (“stages of change”); Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.

[00:05:09] Video: Dr. Tommy Wood Modelling and Quantifying Metabolism to Optimise Health and Performance, 2016 Biohacker Summit UK.

[00:07:07] Study: Giles-Corti, Billie, and Robert J. Donovan. "Relative influences of individual, social environmental, and physical environmental correlates of walking." American journal of public health 93.9 (2003): 1583-1589.

[00:07:36] Podcast: Bike fit done right with Nigel McHollan.

[00:08:43] Chris Kresser.

[00:10:51] Morning routine.

[00:11:51] Studies: Bonmati-Carrion, Maria Angeles, et al. "Protecting the melatonin rhythm through circadian healthy light exposure." International journal of molecular sciences 15.12 (2014): 23448-23500, and Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27.

[00:13:37] Meeting the neighbors.

[00:14:12] Rick Hunter, Hunter Cycles.

[00:14:56] Study: Handlin, Linda, et al. "Short-term interaction between dogs and their owners: effects on oxytocin, cortisol, insulin and heart rate—an exploratory study." Anthrozoös 24.3 (2011): 301-315.

[00:16:05] Breeds.

[00:21:29] Our dog breeder: Havuherd Australian Cattle Dogs.

[00:22:40] Mindfulness.

[00:24:16] Instagram: Torea, Chris.

[00:25:09] Dog-related stress.

[00:26:58] Doggie Dan.

[00:28:44] Podcast: How to Manage Testosterone and Estrogen in Athletes, with Ben House, PhD.

[00:30:06] Dog training: George Menna.

[00:30:43] Doggie Dan's 5 Golden Rules.

[00:32:13] Power of the pack.

[00:33:35] Microbes and autoimmunity.

[00:34:04] Triclosan, MRSA.

[00:35:09] Health benefits of dog ownership.  Studies: 1. Allen, David T. "Effects of dogs on human health." Journal of the American Veterinary Medical Association (USA) (1997). 2. Cutt, Hayley, et al. "Dog ownership, health and physical activity: A critical review of the literature." Health & place 13.1 (2007): 261-272. 3. Vinik, Aaron. "The conductor of the autonomic orchestra." Frontiers in endocrinology 3 (2012): 71. 4. Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." elife 2 (2013). 5. Almqvist, Catarina, et al. "Effects of early cat or dog ownership on sensitisation and asthma in a high‐risk cohort without disease‐related modification of exposure." Paediatric and perinatal epidemiology 24.2 (2010): 171-178.

[00:37:16] Orthorexia.

[00:40:03] Book: Rethinking Positive Thinking: Inside the New Science of Motivation, by Gabriele Oettingen.

[00:40:47] Mental contrasting.

[00:44:43] Ellen Langer.

[00:46:00] WOOP (Wish, Obstacle, Outcome, Plan), the WOOP app.

[00:46:50] Paleo for dogs.

[00:49:20] Book: The Barf Diet: Raw Feeding for Dogs and Cats Using Evolutionary Principles, by Ian Billinghurst.

[00:50:25] Darwin’s raw dog food.

[00:54:00] Orthopedic maturity.

[00:55:05] Torea’s website.

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How to Drop Your Cholesterol https://nourishbalancethrive.s3.amazonaws.com/podcast/Dave.Feldman.on.2018-02-09.at.08.03.mp3 Dave Feldman is a software engineer who discovered for himself the benefits of a ketogenic diet in April 2015, experiencing what he describes as “seven blissful months” - until getting some labs back that included a 300+ total cholesterol.  He learned he was a “hyper-responder,” which inspired him to learn all he could about cholesterol and the lipid system. For the last 2.5 years he’s been using self-experimentation methods to meticulously adjust dietary macronutrient ratios in order to manipulate his blood chemistry.  He’s found out that the lipid system is actually quite easy to change, and does so in surprising ways related to diet.

Dave is here today with Dr. Tommy Wood to share his discoveries about all things cholesterol: LDL, HDL, VLDL, lean-mass hyper-responders, and what you need to know to evaluate your own labs.  Dave is an active speaker and blogger, and his N=1 experiments are detailed on his blog at cholesterolcode.com.

Here’s the outline of this interview with Dave Feldman:

[00:00:19] Video from Low Carb Breckenridge 2017: Dave Feldman: The Dynamic Influence of a High Fat Diet on Cholesterol Variability.

[00:00:47] Dave’s background.

[00:01:17] Cholesterol doubled, hyper-responder.

[00:01:54] Distributed object networks.

[00:02:46] Changing fat intake to manipulate cholesterol levels.

[00:03:01] Cholesterol Drop Protocol.

[00:05:27] Reverse engineering cellular energy.

[00:06:20] Lipoprotein.

[00:09:37] Very low-density lipoprotein (VLDL), triglycerides.

[00:10:00] Metabolic syndrome, insulin resistance.

[00:10:29] Intermediate density lipoprotein (IDL).

[00:14:35] Hydrolysis of fatty acids.

[00:17:11] 3-day average, LDL-C, LDL-P.

[00:19:05] Nuclear magnetic resonance spectroscopy (NMR), Friedewald equation.

[00:21:00] Direct vs Calculated LDL-C.

[00:23:25] Non-low carbers.

[00:24:15] Carb swapping.

[00:27:16] Vegans.

[00:28:07] Sex hormones.

[00:29:35] Metabolic flexibility.

[00:29:59] Lean mass hyper-responders.

[00:34:59] Hypothyroidism, T3, testosterone, creatinine.

[00:37:08] Dave’s interview with Ken Sikaris on Low Carb Conversations podcast.

[00:37:34] All-cause mortality.

[00:38:15] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med 41.4 (2009): 244-53.

[00:40:00] APOC2, C-reactive protein.

[00:44:44] 99% of the LDL particle lifespan.

[00:45:59] Atherosclerosis.

[00:46:31] Lipopolysaccharides (endotoxin).

[00:50:23] Cyrex Array 2 - Intestinal Antigenic Permeability Screen.

[00:52:15] Study: Varbo, Anette, Jacob J. Freiberg, and Børge G. Nordestgaard. "Extreme nonfasting remnant cholesterol vs extreme LDL cholesterol as contributors to cardiovascular disease and all-cause mortality in 90000 individuals from the general population." Clinical chemistry 61.3 (2015): 533-543.

[00:51:38] Peter Attia, Thomas Dayspring.

[00:53:23] Remnant cholesterol.

[00:59:44] Cholesterolcode.com.

[01:00:38] Low Carb Breckenridge, Low Carb Cruise, Ketocon, Ketofest, @DaveKeto.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Dave.Feldman.on.2018-02-09.at.08.03.mp3 Sat, 17 Mar 2018 10:03:11 GMT Christopher Kelly Dave Feldman is a software engineer who discovered for himself the benefits of a ketogenic diet in April 2015, experiencing what he describes as “seven blissful months” - until getting some labs back that included a 300+ total cholesterol.  He learned he was a “hyper-responder,” which inspired him to learn all he could about cholesterol and the lipid system. For the last 2.5 years he’s been using self-experimentation methods to meticulously adjust dietary macronutrient ratios in order to manipulate his blood chemistry.  He’s found out that the lipid system is actually quite easy to change, and does so in surprising ways related to diet.

Dave is here today with Dr. Tommy Wood to share his discoveries about all things cholesterol: LDL, HDL, VLDL, lean-mass hyper-responders, and what you need to know to evaluate your own labs.  Dave is an active speaker and blogger, and his N=1 experiments are detailed on his blog at cholesterolcode.com.

Here’s the outline of this interview with Dave Feldman:

[00:00:19] Video from Low Carb Breckenridge 2017: Dave Feldman: The Dynamic Influence of a High Fat Diet on Cholesterol Variability.

[00:00:47] Dave’s background.

[00:01:17] Cholesterol doubled, hyper-responder.

[00:01:54] Distributed object networks.

[00:02:46] Changing fat intake to manipulate cholesterol levels.

[00:03:01] Cholesterol Drop Protocol.

[00:05:27] Reverse engineering cellular energy.

[00:06:20] Lipoprotein.

[00:09:37] Very low-density lipoprotein (VLDL), triglycerides.

[00:10:00] Metabolic syndrome, insulin resistance.

[00:10:29] Intermediate density lipoprotein (IDL).

[00:14:35] Hydrolysis of fatty acids.

[00:17:11] 3-day average, LDL-C, LDL-P.

[00:19:05] Nuclear magnetic resonance spectroscopy (NMR), Friedewald equation.

[00:21:00] Direct vs Calculated LDL-C.

[00:23:25] Non-low carbers.

[00:24:15] Carb swapping.

[00:27:16] Vegans.

[00:28:07] Sex hormones.

[00:29:35] Metabolic flexibility.

[00:29:59] Lean mass hyper-responders.

[00:34:59] Hypothyroidism, T3, testosterone, creatinine.

[00:37:08] Dave’s interview with Ken Sikaris on Low Carb Conversations podcast.

[00:37:34] All-cause mortality.

[00:38:15] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med 41.4 (2009): 244-53.

[00:40:00] APOC2, C-reactive protein.

[00:44:44] 99% of the LDL particle lifespan.

[00:45:59] Atherosclerosis.

[00:46:31] Lipopolysaccharides (endotoxin).

[00:50:23] Cyrex Array 2 - Intestinal Antigenic Permeability Screen.

[00:52:15] Study: Varbo, Anette, Jacob J. Freiberg, and Børge G. Nordestgaard. "Extreme nonfasting remnant cholesterol vs extreme LDL cholesterol as contributors to cardiovascular disease and all-cause mortality in 90000 individuals from the general population." Clinical chemistry 61.3 (2015): 533-543.

[00:51:38] Peter Attia, Thomas Dayspring.

[00:53:23] Remnant cholesterol.

[00:59:44] Cholesterolcode.com.

[01:00:38] Low Carb Breckenridge, Low Carb Cruise, Ketocon, Ketofest, @DaveKeto.

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How Not to Die of Cardiovascular Disease https://nourishbalancethrive.s3.amazonaws.com/podcast/ivor.cummins.on.2018-02-08.at.08.10.mp3 Ivor Cummins is a Biochemical Engineer who in 2012 was disturbed by a set of his own abnormal blood test results. Consultation with multiple doctors yielded little insight into the cause of his elevated cholesterol, ferritin and GGT so he turned to his analytical roots to study the problem. In the process, he evaluated hundreds of scientific papers, ultimately concluding that that flawed hypotheses and a breach of the scientific method have resulted in the current “diabesity” epidemic.

Ivor is here today with Dr. Tommy Wood talking on topics related to his well-referenced new book, Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health. They also discuss the trouble with polyunsaturated oils, advice on fat loss for the insulin sensitive, and the best test for cardiovascular disease risk (hint: it’s not LDL). If you enjoy this podcast, Ivor is a regular presenter at low-carb/keto events and maintains an active blog and social media presence.

Here’s the outline of this interview with Ivor Cummins:

[00:00:17] Keto Summit, Dave Feldman.

[00:00:48] Boundless Health Podcast with Dr. Bret Scher.

[00:01:57] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber.

[00:02:15] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins and Jeffry Gerber, MD.

[00:02:29] Videos: here and here.

[00:03:20] Insulin, IGF-1, acellular carbs.

[00:03:56] Sunlight exposure, 25-OH-D video.

[00:04:37] Minerals, Study: DiNicolantonio, James J., James H. O’Keefe, and William Wilson. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open Heart 5.1 (2018): e000668.

[00:05:28] Gabor Erdosi, Lower Insulin Facebook Group.

[00:05:43] Video: Roads to Ruin? from Physicians for Ancestral Health 2017 conference.

[00:06:01] Guðmundur Jóhannsson, gut health; Podcast: Foodloose Iceland.

[00:07:40] Study: Schwalfenberg, Gerry K., and Stephen J. Genuis. "The importance of magnesium in clinical healthcare." Scientifica 2017 (2017).

[00:08:10] Industrial seed oils.

[00:09:05] Unilever sells its margarine business.

[00:10:17] Studies: Alvheim, Anita Røyneberg, et al. "Dietary Linoleic Acid Elevates the Endocannabinoids 2‐AG and Anandamide and Promotes Weight Gain in Mice Fed a Low Fat Diet." Lipids 49.1 (2014): 59-69. And: Alvheim, Anita R., et al. "Dietary Linoleic Acid Elevates Endogenous 2‐AG and Anandamide and Induces Obesity." Obesity 20.10 (2012): 1984-1994.

[00:10:48] Studies: Nanji, Amin A., and Samuel W. French. "Dietary factors and alcoholic cirrhosis." Alcoholism: Clinical and Experimental Research 10.3 (1986): 271-273. And: Kirpich, Irina A., et al. "Alcoholic liver disease: update on the role of dietary fat." Biomolecules 6.1 (2016): 1.

[00:12:09] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D.

[00:12:45] Studies: 1. Ramsden, Christopher E., et al. "The Sydney Diet Heart Study: a randomised controlled trial of linoleic acid for secondary prevention of coronary heart disease and death." The FASEB Journal 27.1 Supplement (2013): 127-4. 2. Frantz, Ivan D., et al. "Test of effect of lipid lowering by diet on cardiovascular risk. The Minnesota Coronary Survey." Arteriosclerosis, Thrombosis, and Vascular Biology 9.1 (1989): 129-135. 3. Strandberg, Timo E., et al. "Mortality in participants and non-participants of a multifactorial prevention study of cardiovascular diseases: a 28 year follow up of the Helsinki Businessmen Study." Heart 74.4 (1995): 449-454. 4. Rose, G. A., W. B. Thomson, and R. T. Williams. "Corn oil in treatment of ischaemic heart disease." British medical journal 1.5449 (1965): 1531.

[00:13:47] Study: Hooper, Lee, et al. "Reduction in saturated fat intake for cardiovascular disease." The Cochrane Library (2015).

[00:15:28] Study: Ip, Clement, Christopher A. Carter, and Margot M. Ip. "Requirement of essential fatty acid for mammary tumorigenesis in the rat." Cancer Research 45.5 (1985): 1997-2001.

[00:16:28] Study: Pearce, Morton Lee, and Seymour Dayton. "Incidence of cancer in men on a diet high in polyunsaturated fat." The Lancet 297.7697 (1971): 464-467.

[00:16:56] Breast milk composition is now almost 50% PUFA.

[00:17:50] David Bobbett.

[00:19:59] Book structure.

[00:20:51] Fat-loss for the insulin sensitive.

[00:21:10] Videos: Jeff Gerber interviews Simon Saunders and Marty Kendall.

[00:23:03] Ghrelin.

[00:24:21] Protein and lean body mass.

[00:26:05] Glucagon, mTOR.

[00:26:22] Ron Rosedale.

[00:26:34] Valter Longo.

[00:27:02] IGF-1 U-shaped curve.

[00:28:06] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.

[00:28:49] Book: Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health - in Just Weeks! By Michael Eades and Mary Dan Eades.

[00:30:39] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.

[00:31:06] NHANES.

[00:31:18] Study: Cohen, Evan, et al. "Statistical review of US macronutrient consumption data, 1965–2011: Americans have been following dietary guidelines, coincident with the rise in obesity." Nutrition 31.5 (2015): 727-732.

[00:32:20] Kitavans.

[00:34:05] Hyperlipid and Denise Minger.

[00:36:37] Icelandic diets for longevity

[00:39:07] Cardiovascular disease.

[00:39:35] Basic lipid panel.

[00:39:45] Study: Castelli, William P. "Lipids, risk factors and ischaemic heart disease." Atherosclerosis 124 (1996): S1-S9.

[00:40:24] Ratios.

[00:41:54] Study: Johnson, Kevin M., David A. Dowe, and James A. Brink. "Traditional clinical risk assessment tools do not accurately predict coronary atherosclerotic plaque burden: a CT angiography study." American Journal of Roentgenology 192.1 (2009): 235-243. Commentary: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression." Medical hypotheses 73.4 (2009): 596-600.

[00:42:30] Familial Hypercholesterolemia and CVD.

[00:43:27] cholesterolcode.com, remnant cholesterol, Plasma Atherogenic Index.

[00:44:36] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol

[00:46:06] Coronary calcium scan.

[00:46:25] Study: Nasir, Khurram, et al. "Interplay of Coronary Artery Calcification and Traditional Risk Factors for the Prediction of All-Cause Mortality in Asymptomatic Individuals Clinical Perspective." Circulation: Cardiovascular Imaging 5.4 (2012): 467-473.

[00:47:54] Longitudinal score.

[00:49:41] Plaque density.

[00:50:11] Interview with Matt Budoff.

[00:52:37] Video: Dr. Eades at Low Carb Breckenridge, Agatston score.

[00:54:38] The Fat Emperor.

[00:54:53] Low-carb Breckenridge 2018.

[00:55:10] Ketofest, Keto Con, Low-carb USA, Refind Health.

[00:55:45] Widowmaker movie.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/ivor.cummins.on.2018-02-08.at.08.10.mp3 Sun, 11 Mar 2018 08:03:09 GMT Christopher Kelly Ivor Cummins is a Biochemical Engineer who in 2012 was disturbed by a set of his own abnormal blood test results. Consultation with multiple doctors yielded little insight into the cause of his elevated cholesterol, ferritin and GGT so he turned to his analytical roots to study the problem. In the process, he evaluated hundreds of scientific papers, ultimately concluding that that flawed hypotheses and a breach of the scientific method have resulted in the current “diabesity” epidemic.

Ivor is here today with Dr. Tommy Wood talking on topics related to his well-referenced new book, Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health. They also discuss the trouble with polyunsaturated oils, advice on fat loss for the insulin sensitive, and the best test for cardiovascular disease risk (hint: it’s not LDL). If you enjoy this podcast, Ivor is a regular presenter at low-carb/keto events and maintains an active blog and social media presence.

Here’s the outline of this interview with Ivor Cummins:

[00:00:17] Keto Summit, Dave Feldman.

[00:00:48] Boundless Health Podcast with Dr. Bret Scher.

[00:01:57] Podcast: The True Root Causes of Cardiovascular Disease, with Dr. Jeffry Gerber.

[00:02:15] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Great Health, by Ivor Cummins and Jeffry Gerber, MD.

[00:02:29] Videos: here and here.

[00:03:20] Insulin, IGF-1, acellular carbs.

[00:03:56] Sunlight exposure, 25-OH-D video.

[00:04:37] Minerals, Study: DiNicolantonio, James J., James H. O’Keefe, and William Wilson. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open Heart 5.1 (2018): e000668.

[00:05:28] Gabor Erdosi, Lower Insulin Facebook Group.

[00:05:43] Video: Roads to Ruin? from Physicians for Ancestral Health 2017 conference.

[00:06:01] Guðmundur Jóhannsson, gut health; Podcast: Foodloose Iceland.

[00:07:40] Study: Schwalfenberg, Gerry K., and Stephen J. Genuis. "The importance of magnesium in clinical healthcare." Scientifica 2017 (2017).

[00:08:10] Industrial seed oils.

[00:09:05] Unilever sells its margarine business.

[00:10:17] Studies: Alvheim, Anita Røyneberg, et al. "Dietary Linoleic Acid Elevates the Endocannabinoids 2‐AG and Anandamide and Promotes Weight Gain in Mice Fed a Low Fat Diet." Lipids 49.1 (2014): 59-69. And: Alvheim, Anita R., et al. "Dietary Linoleic Acid Elevates Endogenous 2‐AG and Anandamide and Induces Obesity." Obesity 20.10 (2012): 1984-1994.

[00:10:48] Studies: Nanji, Amin A., and Samuel W. French. "Dietary factors and alcoholic cirrhosis." Alcoholism: Clinical and Experimental Research 10.3 (1986): 271-273. And: Kirpich, Irina A., et al. "Alcoholic liver disease: update on the role of dietary fat." Biomolecules 6.1 (2016): 1.

[00:12:09] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D.

[00:12:45] Studies: 1. Ramsden, Christopher E., et al. "The Sydney Diet Heart Study: a randomised controlled trial of linoleic acid for secondary prevention of coronary heart disease and death." The FASEB Journal 27.1 Supplement (2013): 127-4. 2. Frantz, Ivan D., et al. "Test of effect of lipid lowering by diet on cardiovascular risk. The Minnesota Coronary Survey." Arteriosclerosis, Thrombosis, and Vascular Biology 9.1 (1989): 129-135. 3. Strandberg, Timo E., et al. "Mortality in participants and non-participants of a multifactorial prevention study of cardiovascular diseases: a 28 year follow up of the Helsinki Businessmen Study." Heart 74.4 (1995): 449-454. 4. Rose, G. A., W. B. Thomson, and R. T. Williams. "Corn oil in treatment of ischaemic heart disease." British medical journal 1.5449 (1965): 1531.

[00:13:47] Study: Hooper, Lee, et al. "Reduction in saturated fat intake for cardiovascular disease." The Cochrane Library (2015).

[00:15:28] Study: Ip, Clement, Christopher A. Carter, and Margot M. Ip. "Requirement of essential fatty acid for mammary tumorigenesis in the rat." Cancer Research 45.5 (1985): 1997-2001.

[00:16:28] Study: Pearce, Morton Lee, and Seymour Dayton. "Incidence of cancer in men on a diet high in polyunsaturated fat." The Lancet 297.7697 (1971): 464-467.

[00:16:56] Breast milk composition is now almost 50% PUFA.

[00:17:50] David Bobbett.

[00:19:59] Book structure.

[00:20:51] Fat-loss for the insulin sensitive.

[00:21:10] Videos: Jeff Gerber interviews Simon Saunders and Marty Kendall.

[00:23:03] Ghrelin.

[00:24:21] Protein and lean body mass.

[00:26:05] Glucagon, mTOR.

[00:26:22] Ron Rosedale.

[00:26:34] Valter Longo.

[00:27:02] IGF-1 U-shaped curve.

[00:28:06] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.

[00:28:49] Book: Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health - in Just Weeks! By Michael Eades and Mary Dan Eades.

[00:30:39] Study: Levine, Morgan E., et al. "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell metabolism 19.3 (2014): 407-417.

[00:31:06] NHANES.

[00:31:18] Study: Cohen, Evan, et al. "Statistical review of US macronutrient consumption data, 1965–2011: Americans have been following dietary guidelines, coincident with the rise in obesity." Nutrition 31.5 (2015): 727-732.

[00:32:20] Kitavans.

[00:34:05] Hyperlipid and Denise Minger.

[00:36:37] Icelandic diets for longevity

[00:39:07] Cardiovascular disease.

[00:39:35] Basic lipid panel.

[00:39:45] Study: Castelli, William P. "Lipids, risk factors and ischaemic heart disease." Atherosclerosis 124 (1996): S1-S9.

[00:40:24] Ratios.

[00:41:54] Study: Johnson, Kevin M., David A. Dowe, and James A. Brink. "Traditional clinical risk assessment tools do not accurately predict coronary atherosclerotic plaque burden: a CT angiography study." American Journal of Roentgenology 192.1 (2009): 235-243. Commentary: Ware, William R. "The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression." Medical hypotheses 73.4 (2009): 596-600.

[00:42:30] Familial Hypercholesterolemia and CVD.

[00:43:27] cholesterolcode.com, remnant cholesterol, Plasma Atherogenic Index.

[00:44:36] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol

[00:46:06] Coronary calcium scan.

[00:46:25] Study: Nasir, Khurram, et al. "Interplay of Coronary Artery Calcification and Traditional Risk Factors for the Prediction of All-Cause Mortality in Asymptomatic Individuals Clinical Perspective." Circulation: Cardiovascular Imaging 5.4 (2012): 467-473.

[00:47:54] Longitudinal score.

[00:49:41] Plaque density.

[00:50:11] Interview with Matt Budoff.

[00:52:37] Video: Dr. Eades at Low Carb Breckenridge, Agatston score.

[00:54:38] The Fat Emperor.

[00:54:53] Low-carb Breckenridge 2018.

[00:55:10] Ketofest, Keto Con, Low-carb USA, Refind Health.

[00:55:45] Widowmaker movie.

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How to Optimise Nutrition for Pregnancy https://nourishbalancethrive.s3.amazonaws.com/podcast/lily.nichols.feb18.mp3 Lily Nichols, RDN, CDE, CLT is a Registered Dietitian/Nutritionist and author, and she’s back on the podcast today to talk about her latest book, Real Food for Pregnancy.  Her aim is to impact the health of the next generation by getting better nutrition information into the hands of expecting moms. She believes that all pregnant women stand to benefit from a nutritionally-complete diet based on whole, unprocessed foods, and notes that the standard U.S. prenatal dietary guidelines are nutritionally inadequate and even harmful.

Her book is meticulously well-referenced, citing over 930 studies that support a real-food approach to optimise maternal and fetal health. Today we discuss some of the specific nutrients, foods and supplements associated with healthier babies, biological reasons for food cravings and aversions, and why morning sickness is actually a good thing. You can read the first chapter of her new book at her website and also visit her blog for more on topics related to real food nutrition and prenatal nutrition.  

Here’s the outline of this interview with Lily Nichols:

[00:00:38] Book: Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach, by Lily Nichols.

[00:01:06] Changing policy in Czech Republic.

[00:02:38] Book: Black Box Thinking: Why Most People Never Learn from Their Mistakes - But Some Do, by Matthew Syed.

[00:03:44] Ketosis is a normal part pregnancy.

[00:04:03] Podcast: Real Food for Gestational Diabetes with Lily Nichols.

[00:04:24] The conventional guidelines: Academy of Nutrition and Dietetics.

[00:06:58] Comparison of meal plans.

[00:09:24] Complications of a high-carb diet during pregnancy: Macrosomia.

[00:11:21] Study: Muneta, Tetsuo, et al. "Ketone body elevation in placenta, umbilical cord, newborn and mother in

normal delivery." Glycative Stress Research 3.3 (2016): 133-140.

[00:12:56] Our daughter Ivy was in ketosis.

[00:13:21] Placenta is high in ketones.

[00:14:07] The importance of choline.

[00:15:03] Supplementation trials.

[00:15:41] Study: Jiang, Xinyin, et al. "Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans." The FASEB Journal 26.8 (2012): 3563-3574.

[00:16:34] Preeclampsia.

[00:17:22] Low Carb Breckenridge 2017 talk: Dr. Nicolai Worm - Nutrition Therapy of Non-Alcoholic Fatty Liver Disease.

[00:18:52] Lecithin supplement.

[00:20:31] Vegetarian diets for pregnancy.

[00:20:48] Study: Bae, Sajin, et al. "Vitamin B-12 Status Differs among Pregnant, Lactating, and Control Women with Equivalent Nutrient Intakes–4." The Journal of nutrition 145.7 (2015): 1507-1514.

[00:21:01] Study: Kim, Denise, et al. "Maternal intake of vitamin B6 and maternal and cord plasma levels of pyridoxal 5'phosphate in a cohort of Canadian pregnant women and newborn infants." The FASEB Journal 29.1 Supplement (2015): 919-4.

[00:21:20] Lily’s second book: Real Food for Pregnancy.

[00:22:46] Glycine.

[00:23:00] Dr. Chris Masterjohn Podcast: Why You Need Glycine: A Panel Discussion.

[00:24:14] Methylation.

[00:24:43] Bone broth and slow cooked cuts of tough meat.

[00:26:12] Morning sickness.

[00:29:05] Prenatal nutrition may be most important.

[00:30:20] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, by Robb Wolf.

[00:31:56] Biological reasons for aversions and cravings.

[00:33:34] Podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar.

[00:35:08] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D.

[00:35:32] Interpregnancy interval studies: Smits, Luc JM, and Gerard GM Essed. "Short interpregnancy intervals and unfavourable pregnancy outcome: role of folate depletion." The Lancet 358.9298 (2001): 2074-2077., and Conde-Agudelo, Agustín, Anyeli Rosas-Bermudez, and Maureen H. Norton. "Birth spacing and risk of autism and other neurodevelopmental disabilities: a systematic review." Pediatrics (2016): e20153482.

[00:38:29] Book: Nutrition and Physical Degeneration by Weston A. Price.

[00:42:20] How long should I eat this way before getting pregnant?

[00:43:29] Book: Real Food for Pregnancy.

[00:45:51] Supplements and lab testing.

[00:47:38] realfoodforpregnancy.com.

[00:48:16] Study: Forbes, Scott. "Embryo quality: the missing link between pregnancy sickness and pregnancy outcome." Evolution and Human Behavior 38.2 (2017): 265-278.

[00:49:57] pilatesnutritionist.com.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/lily.nichols.feb18.mp3 Sun, 04 Mar 2018 18:03:32 GMT Christopher Kelly Lily Nichols, RDN, CDE, CLT is a Registered Dietitian/Nutritionist and author, and she’s back on the podcast today to talk about her latest book, Real Food for Pregnancy.  Her aim is to impact the health of the next generation by getting better nutrition information into the hands of expecting moms. She believes that all pregnant women stand to benefit from a nutritionally-complete diet based on whole, unprocessed foods, and notes that the standard U.S. prenatal dietary guidelines are nutritionally inadequate and even harmful.

Her book is meticulously well-referenced, citing over 930 studies that support a real-food approach to optimise maternal and fetal health. Today we discuss some of the specific nutrients, foods and supplements associated with healthier babies, biological reasons for food cravings and aversions, and why morning sickness is actually a good thing. You can read the first chapter of her new book at her website and also visit her blog for more on topics related to real food nutrition and prenatal nutrition.  

Here’s the outline of this interview with Lily Nichols:

[00:00:38] Book: Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach, by Lily Nichols.

[00:01:06] Changing policy in Czech Republic.

[00:02:38] Book: Black Box Thinking: Why Most People Never Learn from Their Mistakes - But Some Do, by Matthew Syed.

[00:03:44] Ketosis is a normal part pregnancy.

[00:04:03] Podcast: Real Food for Gestational Diabetes with Lily Nichols.

[00:04:24] The conventional guidelines: Academy of Nutrition and Dietetics.

[00:06:58] Comparison of meal plans.

[00:09:24] Complications of a high-carb diet during pregnancy: Macrosomia.

[00:11:21] Study: Muneta, Tetsuo, et al. "Ketone body elevation in placenta, umbilical cord, newborn and mother in

normal delivery." Glycative Stress Research 3.3 (2016): 133-140.

[00:12:56] Our daughter Ivy was in ketosis.

[00:13:21] Placenta is high in ketones.

[00:14:07] The importance of choline.

[00:15:03] Supplementation trials.

[00:15:41] Study: Jiang, Xinyin, et al. "Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans." The FASEB Journal 26.8 (2012): 3563-3574.

[00:16:34] Preeclampsia.

[00:17:22] Low Carb Breckenridge 2017 talk: Dr. Nicolai Worm - Nutrition Therapy of Non-Alcoholic Fatty Liver Disease.

[00:18:52] Lecithin supplement.

[00:20:31] Vegetarian diets for pregnancy.

[00:20:48] Study: Bae, Sajin, et al. "Vitamin B-12 Status Differs among Pregnant, Lactating, and Control Women with Equivalent Nutrient Intakes–4." The Journal of nutrition 145.7 (2015): 1507-1514.

[00:21:01] Study: Kim, Denise, et al. "Maternal intake of vitamin B6 and maternal and cord plasma levels of pyridoxal 5'phosphate in a cohort of Canadian pregnant women and newborn infants." The FASEB Journal 29.1 Supplement (2015): 919-4.

[00:21:20] Lily’s second book: Real Food for Pregnancy.

[00:22:46] Glycine.

[00:23:00] Dr. Chris Masterjohn Podcast: Why You Need Glycine: A Panel Discussion.

[00:24:14] Methylation.

[00:24:43] Bone broth and slow cooked cuts of tough meat.

[00:26:12] Morning sickness.

[00:29:05] Prenatal nutrition may be most important.

[00:30:20] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, by Robb Wolf.

[00:31:56] Biological reasons for aversions and cravings.

[00:33:34] Podcast: Methylation and Environmental Pollutants with Dr. Tim Gerstmar.

[00:35:08] Book: Deep Nutrition: Why Your Genes Need Traditional Food, by Cate Shanahan, M.D.

[00:35:32] Interpregnancy interval studies: Smits, Luc JM, and Gerard GM Essed. "Short interpregnancy intervals and unfavourable pregnancy outcome: role of folate depletion." The Lancet 358.9298 (2001): 2074-2077., and Conde-Agudelo, Agustín, Anyeli Rosas-Bermudez, and Maureen H. Norton. "Birth spacing and risk of autism and other neurodevelopmental disabilities: a systematic review." Pediatrics (2016): e20153482.

[00:38:29] Book: Nutrition and Physical Degeneration by Weston A. Price.

[00:42:20] How long should I eat this way before getting pregnant?

[00:43:29] Book: Real Food for Pregnancy.

[00:45:51] Supplements and lab testing.

[00:47:38] realfoodforpregnancy.com.

[00:48:16] Study: Forbes, Scott. "Embryo quality: the missing link between pregnancy sickness and pregnancy outcome." Evolution and Human Behavior 38.2 (2017): 265-278.

[00:49:57] pilatesnutritionist.com.

]]>
clean
Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford https://nourishbalancethrive.s3.amazonaws.com/podcast/Ken.Ford.Feb18.mp3 Dr. Kenneth Ford is Founder and Chief Executive Officer of the Florida Institute for Human & Machine Cognition (IHMC), a research institute that is home to world-class scientists and engineers focused on building technology that extends human cognition, perception, locomotion and resilience. He received his Ph.D. in Computer Science from Tulane University and is the author of hundreds of scientific papers and six books, with interests in an array of areas including artificial intelligence, cognitive science, and human performance under extreme conditions.

Ken is also co-host to the popular and respected STEM-Talk podcast which recently won first place in the 12th Annual People’s Choice Podcast Awards in the Science and Medicine category. Many leaders in the areas of health and exercise physiology appear on STEM-talk, with a focus on the scientific elements behind extending human longevity and performance. Ken is here with us today to talk about some current projects at IHMC, artificial intelligence, ketosis, and his favorite cutting-edge training methods.

Here’s the outline of this interview with Ken Ford:

[00:04:16] Episode 49 of STEM-Talk, first place People's Choice Awards in the Science and Medicine category.

[00:06:43] Current projects.

[00:07:10] Dr. James Allen, World Modelers.

[00:08:54] Economic modeling, weather modeling for crop failure.

[00:09:45] Cognitive orthotics.

[00:10:36] Dr. Dawn Kernagis, brain glymphatic system. Podcast: Human Performance and Resilience in Extreme Environments.

[00:11:52] Artificial gravity.

[00:12:34] The double secret selection committee.

[00:13:56] Extending human capabilities.

[00:16:35] Locomotion for paraplegics.

[00:17:31] Humans in extreme environments.

[00:19:51] Space flight and aging.

[00:20:41] Few rules but strong culture and a flat organisational structure.

[00:22:07] Growth mindset.

[00:22:41] Choosing people rather than an agenda.

[00:28:09] Fostering a network of friends and experts.

[00:28:46] Barry Barish, STEM-talk Episode 10.

[00:31:37] Understanding the limits of knowledge.

[00:32:47] Do the big tech companies have too much power?

[00:35:51] EU 2.5$ penalty for Google.

[00:36:45] Google D.C. influence operation.

[00:38:36] Duckduckgo.

[00:39:10] The term artificial intelligence.

[00:42:41] The danger of a superhuman AI.

[00:44:21] HAL 9000.

[00:45:09] Dropped a physics.

[00:45:58] Driverless cars.

[00:51:52] Ketogenic diet.

[00:53:23] The benefits of ketones.

[00:53:55] Signalling functions of beta hydroxybutyrate (BHB) and acetoacetate.

[00:54:26] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.

[00:55:11] Study: Newman, John C., et al. "Ketogenic diet reduces midlife mortality and improves memory in aging mice." Cell metabolism 26.3 (2017): 547-557.

[00:55:57] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016).

[00:57:03] Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546.

[00:58:03] Podcast: Why Your Diet Isn’t Working: Undereating and Overtraining, with Megan Roberts.

[00:58:24] Podcast: The Keto Masterclass with Robb Wolf.

[00:59:38] Virta Health, results with 0.5 - 1 mmol/L of BHB.

[01:00:11] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.

[01:01:01] Study: Cunnane, Stephen C., et al. "Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease." Annals of the New York Academy of Sciences 1367.1 (2016): 12-20.

[01:02:53] Exogenous ketones.

[01:05:26] Exercise.

[01:06:33] Hierarchical sets.

[01:07:11] Art DeVany.

[01:08:17] Episode 30 of STEM-Talk.

[01:10:15] Eccentric movements.

[01:10:41] Study: Schoenfeld, Brad J., et al. "Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis." The Journal of Strength & Conditioning Research 31.9 (2017): 2599-2608.

[01:13:37] Blood flow restriction training.

[01:14:41] Episode 34 of STEM-Talk.

[01:16:31] Dr. Jim Stray-Gundersen, Dr. Adam Anz.

[01:18:13] Kaatsu and Go B Strong (discount code: IHMC).

[01:18:43] Vibration platform training.

[01:19:16] Power Plate.

[01:21:12] Electrical muscle stimulation (EMS).

[01:22:56] PowerDot.

[01:26:41] Kettlebells.

[01:27:04] Pavel Tsatsouline.

[01:28:21] Strong First, Coaches Mark Reifkind and Tracy Reifkind.

[01:29:15] Why not cardio?

[01:30:36] Zoo humans. Book: The Human Zoo: A Zoologist’s Classic Study of the Urban Animal, by Desmond Morris

[01:32:12] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488.

[01:34:56] Don't be normal.

[01:38:07] Finding versus inventing a purpose.

[01:41:45] Cal Newport.

[01:43:19] IHMC.us newsletter.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Ken.Ford.Feb18.mp3 Fri, 23 Feb 2018 18:02:45 GMT Christopher Kelly Dr. Kenneth Ford is Founder and Chief Executive Officer of the Florida Institute for Human & Machine Cognition (IHMC), a research institute that is home to world-class scientists and engineers focused on building technology that extends human cognition, perception, locomotion and resilience. He received his Ph.D. in Computer Science from Tulane University and is the author of hundreds of scientific papers and six books, with interests in an array of areas including artificial intelligence, cognitive science, and human performance under extreme conditions.

Ken is also co-host to the popular and respected STEM-Talk podcast which recently won first place in the 12th Annual People’s Choice Podcast Awards in the Science and Medicine category. Many leaders in the areas of health and exercise physiology appear on STEM-talk, with a focus on the scientific elements behind extending human longevity and performance. Ken is here with us today to talk about some current projects at IHMC, artificial intelligence, ketosis, and his favorite cutting-edge training methods.

Here’s the outline of this interview with Ken Ford:

[00:04:16] Episode 49 of STEM-Talk, first place People's Choice Awards in the Science and Medicine category.

[00:06:43] Current projects.

[00:07:10] Dr. James Allen, World Modelers.

[00:08:54] Economic modeling, weather modeling for crop failure.

[00:09:45] Cognitive orthotics.

[00:10:36] Dr. Dawn Kernagis, brain glymphatic system. Podcast: Human Performance and Resilience in Extreme Environments.

[00:11:52] Artificial gravity.

[00:12:34] The double secret selection committee.

[00:13:56] Extending human capabilities.

[00:16:35] Locomotion for paraplegics.

[00:17:31] Humans in extreme environments.

[00:19:51] Space flight and aging.

[00:20:41] Few rules but strong culture and a flat organisational structure.

[00:22:07] Growth mindset.

[00:22:41] Choosing people rather than an agenda.

[00:28:09] Fostering a network of friends and experts.

[00:28:46] Barry Barish, STEM-talk Episode 10.

[00:31:37] Understanding the limits of knowledge.

[00:32:47] Do the big tech companies have too much power?

[00:35:51] EU 2.5$ penalty for Google.

[00:36:45] Google D.C. influence operation.

[00:38:36] Duckduckgo.

[00:39:10] The term artificial intelligence.

[00:42:41] The danger of a superhuman AI.

[00:44:21] HAL 9000.

[00:45:09] Dropped a physics.

[00:45:58] Driverless cars.

[00:51:52] Ketogenic diet.

[00:53:23] The benefits of ketones.

[00:53:55] Signalling functions of beta hydroxybutyrate (BHB) and acetoacetate.

[00:54:26] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.

[00:55:11] Study: Newman, John C., et al. "Ketogenic diet reduces midlife mortality and improves memory in aging mice." Cell metabolism 26.3 (2017): 547-557.

[00:55:57] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016).

[00:57:03] Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546.

[00:58:03] Podcast: Why Your Diet Isn’t Working: Undereating and Overtraining, with Megan Roberts.

[00:58:24] Podcast: The Keto Masterclass with Robb Wolf.

[00:59:38] Virta Health, results with 0.5 - 1 mmol/L of BHB.

[01:00:11] Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.

[01:01:01] Study: Cunnane, Stephen C., et al. "Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease." Annals of the New York Academy of Sciences 1367.1 (2016): 12-20.

[01:02:53] Exogenous ketones.

[01:05:26] Exercise.

[01:06:33] Hierarchical sets.

[01:07:11] Art DeVany.

[01:08:17] Episode 30 of STEM-Talk.

[01:10:15] Eccentric movements.

[01:10:41] Study: Schoenfeld, Brad J., et al. "Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis." The Journal of Strength & Conditioning Research 31.9 (2017): 2599-2608.

[01:13:37] Blood flow restriction training.

[01:14:41] Episode 34 of STEM-Talk.

[01:16:31] Dr. Jim Stray-Gundersen, Dr. Adam Anz.

[01:18:13] Kaatsu and Go B Strong (discount code: IHMC).

[01:18:43] Vibration platform training.

[01:19:16] Power Plate.

[01:21:12] Electrical muscle stimulation (EMS).

[01:22:56] PowerDot.

[01:26:41] Kettlebells.

[01:27:04] Pavel Tsatsouline.

[01:28:21] Strong First, Coaches Mark Reifkind and Tracy Reifkind.

[01:29:15] Why not cardio?

[01:30:36] Zoo humans. Book: The Human Zoo: A Zoologist’s Classic Study of the Urban Animal, by Desmond Morris

[01:32:12] Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488.

[01:34:56] Don't be normal.

[01:38:07] Finding versus inventing a purpose.

[01:41:45] Cal Newport.

[01:43:19] IHMC.us newsletter.

]]>
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How to Measure Readiness to Train https://nourishbalancethrive.s3.amazonaws.com/podcast/Val.Nasedkin.on.2017-11-27.at.08.1.mp3 Val Nasedkin is the Co-Founder & Vice President of Business Development for Omegawave, a company that merges the fields of neurology, cardiology, and exercise physiology with mobile computer technology.  Using EKG, HRV, and DC potential measurements, Omegawave devices offer sports-specific outputs on readiness to train and guidance for achieving specific physiological adaptations. Their technology has been used by multiple Olympic Federations; premier soccer teams such as FC Barcelona; teams from the NFL, MLS and NHL; and various other leading sports organizations.

As a former elite athlete and coach with decades of experience testing elite athletes, Val learned that the type, volume, and intensity of the training load should not be the primary focus, but rather the timing of when the load is applied. Val is a here today talking with Dr. Tommy Wood about preparedness and readiness, windows of trainability, and maximizing performance with less time and effort.

Dr Tommy Wood will be presenting “A machine learning approach to predicting biochemical and metabolomic patterns in athletes” at the British Association of Sport & Exercise Medicine Spring Conference on Thu March 22, 2018 at the Keepmoat Stadium in Doncaster.

In the introduction, I also mentioned Tommy’s interview “Reframing Insulin Resistance” and my interview “Blood Chemistry Calculator – AI Meets Functional Medicine” on Steve Anderson’s The Holistic Practitioner podcast.

Here’s the outline of this interview with Val Nasedkin:

[00:00:20] Ken Ford at the Florida Institute for Human & Machine Cognition (IHMC).

[00:03:50] University of Oregon.

[00:06:10] Big monkey small monkey.

[00:16:17] No genetic markers.

[00:17:21] Subjective questioning for the win.

[00:18:12] The need for technology.

[00:22:31] The recovery wishlist: non-stressful, non-invasive, portable, instantaneous, precise guidelines.

[00:24:15] Micro and macro level behaviour.

[00:26:00] Regulatory processes.

[00:28:56] DC Potential. Study: Ilyukhina, V. A. "Continuity and prospects of research in systemic integrative psychophysiology of functional states and cognitive activity." Human physiology 37.4 (2011): 484.

[00:30:13] Institute of Human Brain of Russian Academy of Sciences, St Petersburg.

[00:31:44] DC potential explains nervous system potential to adapt to training response.

[00:33:16] State of central nervous system.

[00:34:01] Not just for athletes, connection between DC potential and mistakes.

[00:34:49] Seaman adaptation.

[00:36:24] Long term adaptations.

[00:37:43] No single method can give all the answers.

[00:38:42] Nervous System (central, somatic, autonomic) and Hormonal (Endocrine) System

[00:39:00] Heart Rate Variability (HRV) (1996 standards).

[00:39:34] Professor Roman M. Baevsky.

[00:40:58] Limitations of HRV.

[00:43:15] Amplitude spectral analysis of ECG.

[00:45:58] Limitations of regular HR monitor strap.

[00:48:50] Readiness to train and individual variability.

[00:50:29] Preparedness is a long term adaptation.

[00:52:20] Readiness is the current psychophysiological status.

[00:53:05] Omegawave website publications.

[00:55:44] Sports specific tests, e.g. jump test.

[00:56:55] Over a million assessments in the database.

[00:58:02] Multiple windows of trainability.

[01:02:02] Study: Morris, Christopher Whaley. The effect of fluid periodization on athletic performance outcomes in American football players. University of Kentucky, 2015.

[01:03:49] Better results with less volume.

[01:09:10] Educational courses.

[01:09:29] White paper: Windows of Trainability: The Professional Coach’s Handbook.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Val.Nasedkin.on.2017-11-27.at.08.1.mp3 Sun, 18 Feb 2018 09:02:59 GMT Christopher Kelly Val Nasedkin is the Co-Founder & Vice President of Business Development for Omegawave, a company that merges the fields of neurology, cardiology, and exercise physiology with mobile computer technology.  Using EKG, HRV, and DC potential measurements, Omegawave devices offer sports-specific outputs on readiness to train and guidance for achieving specific physiological adaptations. Their technology has been used by multiple Olympic Federations; premier soccer teams such as FC Barcelona; teams from the NFL, MLS and NHL; and various other leading sports organizations.

As a former elite athlete and coach with decades of experience testing elite athletes, Val learned that the type, volume, and intensity of the training load should not be the primary focus, but rather the timing of when the load is applied. Val is a here today talking with Dr. Tommy Wood about preparedness and readiness, windows of trainability, and maximizing performance with less time and effort.

Dr Tommy Wood will be presenting “A machine learning approach to predicting biochemical and metabolomic patterns in athletes” at the British Association of Sport & Exercise Medicine Spring Conference on Thu March 22, 2018 at the Keepmoat Stadium in Doncaster.

In the introduction, I also mentioned Tommy’s interview “Reframing Insulin Resistance” and my interview “Blood Chemistry Calculator – AI Meets Functional Medicine” on Steve Anderson’s The Holistic Practitioner podcast.

Here’s the outline of this interview with Val Nasedkin:

[00:00:20] Ken Ford at the Florida Institute for Human & Machine Cognition (IHMC).

[00:03:50] University of Oregon.

[00:06:10] Big monkey small monkey.

[00:16:17] No genetic markers.

[00:17:21] Subjective questioning for the win.

[00:18:12] The need for technology.

[00:22:31] The recovery wishlist: non-stressful, non-invasive, portable, instantaneous, precise guidelines.

[00:24:15] Micro and macro level behaviour.

[00:26:00] Regulatory processes.

[00:28:56] DC Potential. Study: Ilyukhina, V. A. "Continuity and prospects of research in systemic integrative psychophysiology of functional states and cognitive activity." Human physiology 37.4 (2011): 484.

[00:30:13] Institute of Human Brain of Russian Academy of Sciences, St Petersburg.

[00:31:44] DC potential explains nervous system potential to adapt to training response.

[00:33:16] State of central nervous system.

[00:34:01] Not just for athletes, connection between DC potential and mistakes.

[00:34:49] Seaman adaptation.

[00:36:24] Long term adaptations.

[00:37:43] No single method can give all the answers.

[00:38:42] Nervous System (central, somatic, autonomic) and Hormonal (Endocrine) System

[00:39:00] Heart Rate Variability (HRV) (1996 standards).

[00:39:34] Professor Roman M. Baevsky.

[00:40:58] Limitations of HRV.

[00:43:15] Amplitude spectral analysis of ECG.

[00:45:58] Limitations of regular HR monitor strap.

[00:48:50] Readiness to train and individual variability.

[00:50:29] Preparedness is a long term adaptation.

[00:52:20] Readiness is the current psychophysiological status.

[00:53:05] Omegawave website publications.

[00:55:44] Sports specific tests, e.g. jump test.

[00:56:55] Over a million assessments in the database.

[00:58:02] Multiple windows of trainability.

[01:02:02] Study: Morris, Christopher Whaley. The effect of fluid periodization on athletic performance outcomes in American football players. University of Kentucky, 2015.

[01:03:49] Better results with less volume.

[01:09:10] Educational courses.

[01:09:29] White paper: Windows of Trainability: The Professional Coach’s Handbook.

]]>
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Why We Self-Sabotage (And What to Do Instead) https://nourishbalancethrive.s3.amazonaws.com/podcast/Simon.Marshall.on.2017-11-21.at.10.02.mp3 Author, educator, and psychologist Simon Marshall, PhD, is back on the podcast today to discuss the profound impact of mindset on athletic performance.  He describes the driving forces behind self-sabotage and exercise addiction and actually sheds light on some of my own cognitive barriers to winning.  Simon’s brilliance truly lies in his ability to identify unseen barriers to performance and harness the power of the mind to maximize athletic potential.

I’m thrilled to announce that Simon will now be working with every athlete who joins the Elite Performance Program at Nourish Balance Thrive.  You can also find him at Braveheart Coaching where he and his world champion triathlete spouse Leslie Paterson specialize in training endurance athletes.  Also listen to Simon’s previous podcast: How to Create Behaviour Change.

Here’s the outline of this interview with Simon Marshall:

[00:03:01] Team S.H.I.T.

[00:04:36] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here).

[00:07:38] My problems racing cross - settling for 3rd.

[00:11:51] Competitor versus participant mindset.

[00:13:14] Chimp vs professor brain.

[00:14:29] Rationalising throwing in the towel.

[00:15:43] Effort and attitude.

[00:16:45] Recognising the cues that lead to the participant mindset.

[00:18:50] Central governor theory, proposed by Tim Noakes.  Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.

[00:20:48] Metering effort.

[00:21:19] Segmenting.

[00:24:01] Self-sabotage.

[00:28:05] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:30:36] Biology defines behaviour.

[00:31:52] Depression.

[00:32:50] Daniel Amen, Kelly Brogan. Podcast: Depression with Kelly Brogan.

[00:34:19] Exercise addiction.

[00:35:10] Disordered eating.

[00:38:06] The multi-faceted approach to increasing performance and healthspan.

[00:38:55] Finding purpose.

[00:39:24] Positive psychology.

[00:40:32] Book: Bright-Sided: How Positive Thinking is Undermining America, by Barbara Ehrenreich.

[00:41:31] Psychologists: Martin Seligman, Mihaly Csikszentmihalyi.

[00:44:09] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott.

[00:48:17] braveheartcoach.com

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Simon.Marshall.on.2017-11-21.at.10.02.mp3 Thu, 08 Feb 2018 17:02:18 GMT Christopher Kelly Author, educator, and psychologist Simon Marshall, PhD, is back on the podcast today to discuss the profound impact of mindset on athletic performance.  He describes the driving forces behind self-sabotage and exercise addiction and actually sheds light on some of my own cognitive barriers to winning.  Simon’s brilliance truly lies in his ability to identify unseen barriers to performance and harness the power of the mind to maximize athletic potential.

I’m thrilled to announce that Simon will now be working with every athlete who joins the Elite Performance Program at Nourish Balance Thrive.  You can also find him at Braveheart Coaching where he and his world champion triathlete spouse Leslie Paterson specialize in training endurance athletes.  Also listen to Simon’s previous podcast: How to Create Behaviour Change.

Here’s the outline of this interview with Simon Marshall:

[00:03:01] Team S.H.I.T.

[00:04:36] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson (audible version here).

[00:07:38] My problems racing cross - settling for 3rd.

[00:11:51] Competitor versus participant mindset.

[00:13:14] Chimp vs professor brain.

[00:14:29] Rationalising throwing in the towel.

[00:15:43] Effort and attitude.

[00:16:45] Recognising the cues that lead to the participant mindset.

[00:18:50] Central governor theory, proposed by Tim Noakes.  Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.

[00:20:48] Metering effort.

[00:21:19] Segmenting.

[00:24:01] Self-sabotage.

[00:28:05] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:30:36] Biology defines behaviour.

[00:31:52] Depression.

[00:32:50] Daniel Amen, Kelly Brogan. Podcast: Depression with Kelly Brogan.

[00:34:19] Exercise addiction.

[00:35:10] Disordered eating.

[00:38:06] The multi-faceted approach to increasing performance and healthspan.

[00:38:55] Finding purpose.

[00:39:24] Positive psychology.

[00:40:32] Book: Bright-Sided: How Positive Thinking is Undermining America, by Barbara Ehrenreich.

[00:41:31] Psychologists: Martin Seligman, Mihaly Csikszentmihalyi.

[00:44:09] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott.

[00:48:17] braveheartcoach.com

]]>
yes
The Epidemic We Don’t Talk About https://nourishbalancethrive.s3.amazonaws.com/podcast/Erik.Kerr.on.2017-11-22.at.10.35.mp3 The Centers for Disease Control and Prevention (CDC) recently reported that for the second year in a row the life expectancy in the US has declined - a change that is largely influenced by an increase in drug overdose among young people.  Everyone in every community has been affected by addiction in one form or another - an alcoholic parent, a teen in rehab, or maybe a spouse addicted to pornography.

Erik Kerr, the Co-Founder of Clear Health Technologies is here to talk about the massive impact addiction has on the lives of 282 million people worldwide.  He and Summer Felix-Mulder have brought together 29 amazing speakers on healing all facets of addiction and facilitating lifelong recovery.  It’s a free online 7-day event called the Healing Addiction Summit, and it starts February 3rd.

Here’s the outline of this interview with Erik Kerr:

[00:00:40] The Draw Shop.

[00:02:25] The Keto Summit.

[00:03:02] $35 billion spent on addiction treatment and support.

[00:04:15] Almost 100% failure rate.

[00:06:21] HeroX Challenge: Addiction Relapse Technology Challenge.

[00:07:49] 282M affected.

[00:09:26] Addiction definition.

[00:10:12] Opiates, alcohol, sex.

[00:10:33] Hydrocodone, Oxycontin.

[00:12:11] Rating doctors by pain management.

[00:12:55] Rachel.

[00:14:42] Dr. Mary Caire.

[00:16:35] Social media and phone use.

[00:17:30] One year no beer.

[00:17:48] Are you leading by example?

[00:20:24] Dopamine resistance and porn.

[00:20:46] Dr. Nora Volkow, Director of the National Institute of Drug Abuse (NIDA).

[00:22:04] Prefrontal cortex is not fully developed until 25 years of age.

[00:23:30] Time spent watching porn (actually closer to 9 minutes, rather than 7  as we said in the audio).

[00:25:58] Podcast: The Hungry Brain with Stephan Guyenet, PhD.

[00:26:13] Dr. Mark Hyman.

[00:26:50] Study: Gesch, C. Bernard, et al. "Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners." The British Journal of Psychiatry 181.1 (2002): 22-28.

[00:31:15] Parenting.

[00:32:49] Allison Hudson.

[00:34:36] 1 in 10 babies born in West Virginia is a crack baby.

[00:35:45] Robert Sapolsky. Video: Human Nature and Ted Talk: The Biology of Our Best and Worst Selves.

[00:38:51] Podcast: How to Create Behavior Change, with Simon Marshall, PhD.

[00:40:18] Dr. Nora Volkow.

[00:41:53] The Healing Addiction Summit.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Erik.Kerr.on.2017-11-22.at.10.35.mp3 Thu, 01 Feb 2018 18:02:40 GMT Christopher Kelly The Centers for Disease Control and Prevention (CDC) recently reported that for the second year in a row the life expectancy in the US has declined - a change that is largely influenced by an increase in drug overdose among young people.  Everyone in every community has been affected by addiction in one form or another - an alcoholic parent, a teen in rehab, or maybe a spouse addicted to pornography.

Erik Kerr, the Co-Founder of Clear Health Technologies is here to talk about the massive impact addiction has on the lives of 282 million people worldwide.  He and Summer Felix-Mulder have brought together 29 amazing speakers on healing all facets of addiction and facilitating lifelong recovery.  It’s a free online 7-day event called the Healing Addiction Summit, and it starts February 3rd.

Here’s the outline of this interview with Erik Kerr:

[00:00:40] The Draw Shop.

[00:02:25] The Keto Summit.

[00:03:02] $35 billion spent on addiction treatment and support.

[00:04:15] Almost 100% failure rate.

[00:06:21] HeroX Challenge: Addiction Relapse Technology Challenge.

[00:07:49] 282M affected.

[00:09:26] Addiction definition.

[00:10:12] Opiates, alcohol, sex.

[00:10:33] Hydrocodone, Oxycontin.

[00:12:11] Rating doctors by pain management.

[00:12:55] Rachel.

[00:14:42] Dr. Mary Caire.

[00:16:35] Social media and phone use.

[00:17:30] One year no beer.

[00:17:48] Are you leading by example?

[00:20:24] Dopamine resistance and porn.

[00:20:46] Dr. Nora Volkow, Director of the National Institute of Drug Abuse (NIDA).

[00:22:04] Prefrontal cortex is not fully developed until 25 years of age.

[00:23:30] Time spent watching porn (actually closer to 9 minutes, rather than 7  as we said in the audio).

[00:25:58] Podcast: The Hungry Brain with Stephan Guyenet, PhD.

[00:26:13] Dr. Mark Hyman.

[00:26:50] Study: Gesch, C. Bernard, et al. "Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners." The British Journal of Psychiatry 181.1 (2002): 22-28.

[00:31:15] Parenting.

[00:32:49] Allison Hudson.

[00:34:36] 1 in 10 babies born in West Virginia is a crack baby.

[00:35:45] Robert Sapolsky. Video: Human Nature and Ted Talk: The Biology of Our Best and Worst Selves.

[00:38:51] Podcast: How to Create Behavior Change, with Simon Marshall, PhD.

[00:40:18] Dr. Nora Volkow.

[00:41:53] The Healing Addiction Summit.

]]>
clean
Machine Learning for Blood Chemistry Interpretation https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2018-01-10.at.08.13.mp3 We’ve switched things up for this episode, with Dr. Bryan Walsh asking the questions and me on the other side of the microphone.  We’re talking about our new Blood Chemistry Calculator – the product of lab data from tens of thousands of people and a machine learning algorithm called XGBoost.  The calculator analyzes a simple, inexpensive set of blood markers for patterns and immediately forecasts the probability that you’ve got any of a long list of deficiencies, overloads, and even infections - without directly testing for any of them.

Bryan and I discuss all the details, including the science behind the calculator, how you can use this tool to track progress over time, and how the calculator is a game-changer for practitioners.  If you’re ready to dive in and see what it can do for you, check out the calculator now.

Here’s the outline of this interview with Dr Bryan Walsh:

[00:02:52] Chris's blood chemistry journey.

[00:04:11] Podcast with Dr. Bryan Walsh: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit?

[00:04:36] How Tommy looks at blood chemistry.

[00:06:18] Study: Hu, Frank B., Ambika Satija, and JoAnn E. Manson. “Curbing the diabetes pandemic: the need for global policy solutions.” Jama 313.23 (2015): 2319-2320.

[00:07:32] Decision tables, Functional Blood Chemistry seminar, Denver, March 2017.

[00:10:27] Machine Learning.

[00:11:10] Dogs vs Cats, Deep Convolutional Neural Network.

[00:15:05] Pima Indians dataset. Note there are just 768 instances in this dataset and not thousands (as I said in the audio). This is important because that’s still enough to build a reasonably accurate model using XGBoost.

[00:18:02] Elite Performance Program.

[00:18:55] GlycoMark.

[00:19:04] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More!

[00:19:25] Ceruloplasmin, adiponectin.

[00:21:10] Required markers.

[00:21:56] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, M.D.

[00:22:05] RDW Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. Additional references: 1, 2.

[00:22:44] Out of pocket costs.

[00:23:07] The Blood Chemistry Calculator.

[00:23:25] Calculator forecast specifications.

[00:26:48] Binary classification vs logistic regression.

[00:28:44] Clinical decision-making in difficult patients.

[00:30:18] The clinical crystal ball.

[00:30:42] Who's it for?

[00:31:58] Fitness professionals.

[00:32:21] Monthly membership.

[00:35:12] The licensed clinician.

[00:36:34] Quicksilver tri-test.

[00:39:51] 7-minute analysis.

[00:41:10] Evidence-based reference ranges.

[00:41:34] bloodcalculator.com.

[00:42:41] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet.

[00:43:45] It's a good time to be a software engineer.

[00:44:15] XGBoost Study: Chen, Tianqi, and Carlos Guestrin. “Xgboost: A scalable tree boosting system.” Proceedings of the 22nd acm sigkdd international conference on knowledge discovery and data mining. ACM, 2016.

[00:44:39] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology 6.1 (2006): 33.

[00:45:23] Atherogenic Index of Plasma (AIP).

[00:45:42] Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.

[00:49:30] Sensitivity and specificity.

[00:50:31] Sparse data handling.

[00:52:52] Growth mindset.

[00:55:16] Specializing in Not Specializing TED Talk.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2018-01-10.at.08.13.mp3 Thu, 25 Jan 2018 17:01:05 GMT Christopher Kelly We’ve switched things up for this episode, with Dr. Bryan Walsh asking the questions and me on the other side of the microphone.  We’re talking about our new Blood Chemistry Calculator – the product of lab data from tens of thousands of people and a machine learning algorithm called XGBoost.  The calculator analyzes a simple, inexpensive set of blood markers for patterns and immediately forecasts the probability that you’ve got any of a long list of deficiencies, overloads, and even infections - without directly testing for any of them.

Bryan and I discuss all the details, including the science behind the calculator, how you can use this tool to track progress over time, and how the calculator is a game-changer for practitioners.  If you’re ready to dive in and see what it can do for you, check out the calculator now.

Here’s the outline of this interview with Dr Bryan Walsh:

[00:02:52] Chris's blood chemistry journey.

[00:04:11] Podcast with Dr. Bryan Walsh: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit?

[00:04:36] How Tommy looks at blood chemistry.

[00:06:18] Study: Hu, Frank B., Ambika Satija, and JoAnn E. Manson. “Curbing the diabetes pandemic: the need for global policy solutions.” Jama 313.23 (2015): 2319-2320.

[00:07:32] Decision tables, Functional Blood Chemistry seminar, Denver, March 2017.

[00:10:27] Machine Learning.

[00:11:10] Dogs vs Cats, Deep Convolutional Neural Network.

[00:15:05] Pima Indians dataset. Note there are just 768 instances in this dataset and not thousands (as I said in the audio). This is important because that’s still enough to build a reasonably accurate model using XGBoost.

[00:18:02] Elite Performance Program.

[00:18:55] GlycoMark.

[00:19:04] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More!

[00:19:25] Ceruloplasmin, adiponectin.

[00:21:10] Required markers.

[00:21:56] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, M.D.

[00:22:05] RDW Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558. Additional references: 1, 2.

[00:22:44] Out of pocket costs.

[00:23:07] The Blood Chemistry Calculator.

[00:23:25] Calculator forecast specifications.

[00:26:48] Binary classification vs logistic regression.

[00:28:44] Clinical decision-making in difficult patients.

[00:30:18] The clinical crystal ball.

[00:30:42] Who's it for?

[00:31:58] Fitness professionals.

[00:32:21] Monthly membership.

[00:35:12] The licensed clinician.

[00:36:34] Quicksilver tri-test.

[00:39:51] 7-minute analysis.

[00:41:10] Evidence-based reference ranges.

[00:41:34] bloodcalculator.com.

[00:42:41] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet.

[00:43:45] It's a good time to be a software engineer.

[00:44:15] XGBoost Study: Chen, Tianqi, and Carlos Guestrin. “Xgboost: A scalable tree boosting system.” Proceedings of the 22nd acm sigkdd international conference on knowledge discovery and data mining. ACM, 2016.

[00:44:39] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology 6.1 (2006): 33.

[00:45:23] Atherogenic Index of Plasma (AIP).

[00:45:42] Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.

[00:49:30] Sensitivity and specificity.

[00:50:31] Sparse data handling.

[00:52:52] Growth mindset.

[00:55:16] Specializing in Not Specializing TED Talk.

]]>
clean
How to Manage Testosterone and Estrogen in Athletes https://nourishbalancethrive.s3.amazonaws.com/podcast/Ben.House.GMT20171117-161058_Tommy-Wood.mp3 Dr. Ben House, PhD. is a Nutritionist (CN), Functional Diagnostic Nutrition (FDN) practitioner, and Certified Functional Medicine Practitioner (CFMP), as well as a strength coach and the owner of Functional Medicine Costa Rica.  He has a passion for researching, writing, and teaching, and hosts professional and wellness retreats in the Jungle of Uvita, Costa Rica.

Today Ben is talking with Dr. Tommy Wood, MD, PhD, about his pragmatic approach to health coaching and training. They discuss testosterone, estrogen, ketosis, and building strength, muscle mass and resilience.  They also share problem-solving strategies for helping clients who aren’t making the progress they want.

In the intro, I also mentioned our new Blood Chemistry Calculator that utilizes a machine learning algorithm and blood chemistry data from 36,000 people. This is a powerful tool that can help identify your specific health challenges without directly testing for them, pointing you more squarely in the direction of your health and performance goals.

Here’s the outline of this interview with Dr Ben House:

[00:00:42] Dr. Ruscio’s Podcast: Adrenal Testing, Mitochondrial Health, Testosterone, Stress, Calories, Body Comp, and Much More with Dr. Ben House.

[00:01:35] Background.

[00:02:18] Coeliac disease.

[00:04:17] Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.

[00:05:24] Retreats in Costa Rica.

[00:06:17] Study: Trexler, Eric T., et al. "Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players." The Journal of Strength & Conditioning Research 31.10 (2017): 2719-2727.

[00:07:48] Strength in the endurance athlete.

[00:09:40] Testosterone.

[00:11:26] Exercised induced hypogonadal male.

[00:12:23] GNRH. Study: Bergendahl, Matti, and Johannes D. Veldhuis. "Altered pulsatile gonadotropin signaling in nutritional deficiency in the male." Trends in Endocrinology & Metabolism 6.5 (1995): 145-159.

[00:12:48] Physicians for Ancestral Health.

[00:13:56] Undereating.

[00:14:08] Acromegaly.

[00:14:39] Optimal foraging theory.

[00:15:55] Getting in the calories on a minimally processed diet.

[00:18:31] Low WBC.

[00:20:45] 100% meat diet.

[00:21:41] Scurvy.

[00:21:50] Shawn Baker, MD, nequalsmany.com.

[00:23:02] Consistency.

[00:24:05] Study: Travison, Thomas G., et al. "Temporal trends in testosterone levels and treatment in older men." Current Opinion in Endocrinology, Diabetes and Obesity 16.3 (2009): 211-217.

[00:24:39] How testosterone is made.

[00:26:19] Heartmath, float tank.

[00:26:50] Traumatic Brain Injury.

[00:27:13] Varicocele.

[00:29:17] Testosterone Replacement Therapy (TRT).

[00:30:05] Studies: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022, and Chao, Jing, et al. "Short-Term Estrogen Withdrawal Increases Adiposity in Healthy Men." The Journal of Clinical Endocrinology & Metabolism 101.10 (2016): 3724-3731.

[00:31:29] Oestrogen.

[00:32:40] Dried Urine Test for Comprehensive Hormones (DUTCH); also see Podcast: How to Get Deep Insights on Hormones and Their Metabolism, with Mark Newman.

[00:33:55] Sex Hormone-Binding Globulin (SHBG).

[00:34:17] Albumin.

[00:34:26] Megalin.

[00:36:58] Looking at sleep, training program.

[00:38:28] Bryan Walsh.

[00:39:29] Mass2 training protocol.

[00:40:01] Dopamine.

[00:43:23] Finding a training program.

[00:45:19] Gut infections: Cryptosporidium, Giardia.

[00:46:29] Practitioner training.

[00:47:58] Pseudoscience.

[00:48:51] Building credibility.

[00:50:16] Chris Kresser.

[00:51:24] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:52:45] Ben on Facebook.

[00:52:58] Retreats.

[00:54:52] Ben’s website.

[00:55:13] Study: Brinkworth, Grant D., et al. "Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo." The American journal of clinical nutrition 90.1 (2009): 23-32.

[00:56:36] Jeff Volek.

[00:57:05] Keto for women.

[00:58:15] Fat and CHO PTSD.

[00:58:43] Podcast: The Most Reliable Way to Lose Weight, with Dr. Tommy Wood.

[01:00:20] Tracking basal body temp.

[01:00:35] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417.

[01:02:19] Podcast with Ryan Baxter: How to Fuel For Your Sport (with Obstacle Course Racing as an Example).

[01:03:16] How much can you eat?

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Ben.House.GMT20171117-161058_Tommy-Wood.mp3 Sun, 21 Jan 2018 17:01:25 GMT Christopher Kelly Dr. Ben House, PhD. is a Nutritionist (CN), Functional Diagnostic Nutrition (FDN) practitioner, and Certified Functional Medicine Practitioner (CFMP), as well as a strength coach and the owner of Functional Medicine Costa Rica.  He has a passion for researching, writing, and teaching, and hosts professional and wellness retreats in the Jungle of Uvita, Costa Rica.

Today Ben is talking with Dr. Tommy Wood, MD, PhD, about his pragmatic approach to health coaching and training. They discuss testosterone, estrogen, ketosis, and building strength, muscle mass and resilience.  They also share problem-solving strategies for helping clients who aren’t making the progress they want.

In the intro, I also mentioned our new Blood Chemistry Calculator that utilizes a machine learning algorithm and blood chemistry data from 36,000 people. This is a powerful tool that can help identify your specific health challenges without directly testing for them, pointing you more squarely in the direction of your health and performance goals.

Here’s the outline of this interview with Dr Ben House:

[00:00:42] Dr. Ruscio’s Podcast: Adrenal Testing, Mitochondrial Health, Testosterone, Stress, Calories, Body Comp, and Much More with Dr. Ben House.

[00:01:35] Background.

[00:02:18] Coeliac disease.

[00:04:17] Podcast: How to Create Behaviour Change, with Simon Marshall, PhD.

[00:05:24] Retreats in Costa Rica.

[00:06:17] Study: Trexler, Eric T., et al. "Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players." The Journal of Strength & Conditioning Research 31.10 (2017): 2719-2727.

[00:07:48] Strength in the endurance athlete.

[00:09:40] Testosterone.

[00:11:26] Exercised induced hypogonadal male.

[00:12:23] GNRH. Study: Bergendahl, Matti, and Johannes D. Veldhuis. "Altered pulsatile gonadotropin signaling in nutritional deficiency in the male." Trends in Endocrinology & Metabolism 6.5 (1995): 145-159.

[00:12:48] Physicians for Ancestral Health.

[00:13:56] Undereating.

[00:14:08] Acromegaly.

[00:14:39] Optimal foraging theory.

[00:15:55] Getting in the calories on a minimally processed diet.

[00:18:31] Low WBC.

[00:20:45] 100% meat diet.

[00:21:41] Scurvy.

[00:21:50] Shawn Baker, MD, nequalsmany.com.

[00:23:02] Consistency.

[00:24:05] Study: Travison, Thomas G., et al. "Temporal trends in testosterone levels and treatment in older men." Current Opinion in Endocrinology, Diabetes and Obesity 16.3 (2009): 211-217.

[00:24:39] How testosterone is made.

[00:26:19] Heartmath, float tank.

[00:26:50] Traumatic Brain Injury.

[00:27:13] Varicocele.

[00:29:17] Testosterone Replacement Therapy (TRT).

[00:30:05] Studies: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022, and Chao, Jing, et al. "Short-Term Estrogen Withdrawal Increases Adiposity in Healthy Men." The Journal of Clinical Endocrinology & Metabolism 101.10 (2016): 3724-3731.

[00:31:29] Oestrogen.

[00:32:40] Dried Urine Test for Comprehensive Hormones (DUTCH); also see Podcast: How to Get Deep Insights on Hormones and Their Metabolism, with Mark Newman.

[00:33:55] Sex Hormone-Binding Globulin (SHBG).

[00:34:17] Albumin.

[00:34:26] Megalin.

[00:36:58] Looking at sleep, training program.

[00:38:28] Bryan Walsh.

[00:39:29] Mass2 training protocol.

[00:40:01] Dopamine.

[00:43:23] Finding a training program.

[00:45:19] Gut infections: Cryptosporidium, Giardia.

[00:46:29] Practitioner training.

[00:47:58] Pseudoscience.

[00:48:51] Building credibility.

[00:50:16] Chris Kresser.

[00:51:24] Book: Mindset: The New Psychology of Success, by Carol Dweck.

[00:52:45] Ben on Facebook.

[00:52:58] Retreats.

[00:54:52] Ben’s website.

[00:55:13] Study: Brinkworth, Grant D., et al. "Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo." The American journal of clinical nutrition 90.1 (2009): 23-32.

[00:56:36] Jeff Volek.

[00:57:05] Keto for women.

[00:58:15] Fat and CHO PTSD.

[00:58:43] Podcast: The Most Reliable Way to Lose Weight, with Dr. Tommy Wood.

[01:00:20] Tracking basal body temp.

[01:00:35] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417.

[01:02:19] Podcast with Ryan Baxter: How to Fuel For Your Sport (with Obstacle Course Racing as an Example).

[01:03:16] How much can you eat?

]]>
clean
Brain Training for the Primal Keto Endurance Athlete https://nourishbalancethrive.s3.amazonaws.com/podcast/Lindsay.Taylor.on.2017-11-15.at.09.26.mp3 Writer and researcher Lindsay Shaw Taylor, PhD, joined the Primal Blueprint team in 2015, collaborating with Mark Sisson of Mark’s Daily Apple to deliver content on the topics of health, science, and primal living.  Lindsay earned her doctorate in 2008 in Social and Personality Psychology with a focus on self-evaluation and goal pursuit.  Her education and personal experience with Primal living is applied daily as she moderates the new and thriving Keto Reset Facebook group, offering knowledge and support to folks following a ketogenic diet.

Lindsay talks with us today about the role of psychology in making significant changes to their diet and fitness.  She shares some keys for reframing thought patterns that keep people stuck, and discusses the lifestyle factors that have led to her own health and wellbeing.

In the intro, I mentioned The Physicians for Ancestral Health winter retreat, The Braveheart Highland Games and The Blood Chemistry Calculator.

Here’s the outline of this interview with Lindsay Taylor:

[00:02:26] Highschool days.

[00:02:58] Social psychology.

[00:04:24] Serena Chen at UC Berkeley, the concept of self-evaluation.

[00:05:52] Feeling misunderstood.

[00:06:22] Self-verification. Studies: Shaw Taylor, Lindsay, et al. "“Out of my league”: A real-world test of the matching hypothesis." Personality and Social Psychology Bulletin 37.7 (2011): 942-954. And: Fiore, Andrew T., et al. "Assessing attractiveness in online dating profiles." Proceedings of the SIGCHI conference on human factors in computing systems. ACM, 2008.

[00:07:56] Behaviour change.

[00:08:16] Framing goals.

[00:09:18] Primal Endurance community on Facebook.

[00:09:38] Keto Reset Facebook group.

[00:10:50] Weightloss goals.

[00:13:21] Video: Tim Minchin 9-life lessons.

[00:15:34] Lesley Paterson, Simon Marshall. Podcast: How to Create Behaviour Change.

[00:15:56] Book: The Brave Athlete.

[00:18:18] Becoming Primal.

[00:19:33] Art DeVany.

[00:20:53] Health vs appearance goals.

[00:22:08] Lack of confidence.

[00:23:14] Website: Mark’s Daily Apple.

[00:23:38] Self-relevance.

[00:24:18] Intrinsic motivation.

[00:26:02] About Mark Sisson.

[00:28:24] Paleo f(x).

[00:28:36] Chris Kresser.

[00:30:03] Mark on a stand-up paddleboard.

[00:31:30] Primal Kitchen Santa Cruz on Instagram.

[00:33:01] Social comparison.

[00:34:18] Constant horizon seeking.

[00:34:43] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet. Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:36:35] Study: McSwiney, Fionn T., et al. “Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes.” Metabolism 81 (2018): 25-34.

[00:38:03] Book: Unconventional Medicine by Chris Kresser.

[00:38:22] Ketogenic diet.

[00:42:24] Balance in exercise, diet, work.

[00:44:01] A day in the life in food.

[00:44:14] Rhonda Patrick. Video: Rhonda talking with Satchin Panda about Time Restricted Eating.

[00:44:54] Lindsay on Instagram.

[00:46:59] Counting calories to make sure you're eating enough.

[00:47:32] Podcast: How to Understand Glucose Regulation, with Dr. Bryan Walsh.

[00:49:07] Allostatic load.

[00:50:23] Tamsin Lewis.

[00:53:06] Eating when not hungry.

[00:53:34] Macro calculators.

[00:56:33] Being OK with uncertainty.

[00:57:27] Book: The Pleasure of Finding Things Out, by Richard Feynman.

[00:58:29] Book: The Keto Reset Diet, by Mark Sisson.

[01:01:31] Transitioning to keto: ripping the band-aid off slowly.

[01:04:23] Keto Reset Facebook group.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Lindsay.Taylor.on.2017-11-15.at.09.26.mp3 Fri, 12 Jan 2018 18:01:20 GMT Christopher Kelly Writer and researcher Lindsay Shaw Taylor, PhD, joined the Primal Blueprint team in 2015, collaborating with Mark Sisson of Mark’s Daily Apple to deliver content on the topics of health, science, and primal living.  Lindsay earned her doctorate in 2008 in Social and Personality Psychology with a focus on self-evaluation and goal pursuit.  Her education and personal experience with Primal living is applied daily as she moderates the new and thriving Keto Reset Facebook group, offering knowledge and support to folks following a ketogenic diet.

Lindsay talks with us today about the role of psychology in making significant changes to their diet and fitness.  She shares some keys for reframing thought patterns that keep people stuck, and discusses the lifestyle factors that have led to her own health and wellbeing.

In the intro, I mentioned The Physicians for Ancestral Health winter retreat, The Braveheart Highland Games and The Blood Chemistry Calculator.

Here’s the outline of this interview with Lindsay Taylor:

[00:02:26] Highschool days.

[00:02:58] Social psychology.

[00:04:24] Serena Chen at UC Berkeley, the concept of self-evaluation.

[00:05:52] Feeling misunderstood.

[00:06:22] Self-verification. Studies: Shaw Taylor, Lindsay, et al. "“Out of my league”: A real-world test of the matching hypothesis." Personality and Social Psychology Bulletin 37.7 (2011): 942-954. And: Fiore, Andrew T., et al. "Assessing attractiveness in online dating profiles." Proceedings of the SIGCHI conference on human factors in computing systems. ACM, 2008.

[00:07:56] Behaviour change.

[00:08:16] Framing goals.

[00:09:18] Primal Endurance community on Facebook.

[00:09:38] Keto Reset Facebook group.

[00:10:50] Weightloss goals.

[00:13:21] Video: Tim Minchin 9-life lessons.

[00:15:34] Lesley Paterson, Simon Marshall. Podcast: How to Create Behaviour Change.

[00:15:56] Book: The Brave Athlete.

[00:18:18] Becoming Primal.

[00:19:33] Art DeVany.

[00:20:53] Health vs appearance goals.

[00:22:08] Lack of confidence.

[00:23:14] Website: Mark’s Daily Apple.

[00:23:38] Self-relevance.

[00:24:18] Intrinsic motivation.

[00:26:02] About Mark Sisson.

[00:28:24] Paleo f(x).

[00:28:36] Chris Kresser.

[00:30:03] Mark on a stand-up paddleboard.

[00:31:30] Primal Kitchen Santa Cruz on Instagram.

[00:33:01] Social comparison.

[00:34:18] Constant horizon seeking.

[00:34:43] Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training, and the Ketogenic Diet. Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:36:35] Study: McSwiney, Fionn T., et al. “Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes.” Metabolism 81 (2018): 25-34.

[00:38:03] Book: Unconventional Medicine by Chris Kresser.

[00:38:22] Ketogenic diet.

[00:42:24] Balance in exercise, diet, work.

[00:44:01] A day in the life in food.

[00:44:14] Rhonda Patrick. Video: Rhonda talking with Satchin Panda about Time Restricted Eating.

[00:44:54] Lindsay on Instagram.

[00:46:59] Counting calories to make sure you're eating enough.

[00:47:32] Podcast: How to Understand Glucose Regulation, with Dr. Bryan Walsh.

[00:49:07] Allostatic load.

[00:50:23] Tamsin Lewis.

[00:53:06] Eating when not hungry.

[00:53:34] Macro calculators.

[00:56:33] Being OK with uncertainty.

[00:57:27] Book: The Pleasure of Finding Things Out, by Richard Feynman.

[00:58:29] Book: The Keto Reset Diet, by Mark Sisson.

[01:01:31] Transitioning to keto: ripping the band-aid off slowly.

[01:04:23] Keto Reset Facebook group.

]]>
no
Health Outcome-Based Optimal Reference Ranges for Cholesterol https://nourishbalancethrive.s3.amazonaws.com/podcast/thomasragnarwood.on.2017-12-10.at.18.00.mp3 To interpret lab results your typical doctor will use standard reference ranges that are based on averages from a random sample of people.  Your labs are compared to these ranges to evaluate your health status and to guide potential treatment.  If reference ranges have such an important role, wouldn’t it make sense to have them reflect optimal health rather than typical health?

We’re looking at some recent and large-scale studies today that suggest your cholesterol numbers don’t mean what mainstream medicine might have you believe.  Dr. Tommy Wood, MD, PhD is with me to discuss optimal reference ranges for cholesterol and triglycerides, as well as other lab tests that are more reliable for predicting cardiovascular disease and all-cause mortality.

Need some help interpreting your blood tests? In this interview, we introduce the Blood Chemistry Calculator.

Here’s the outline of this interview with Dr. Tommy Wood:

[00:03:02] All-cause mortality: Dying from any cause.

[00:03:38] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253.

[00:05:54] Higher is not necessarily better for HDL.

[00:07:23] Lower limits for triglycerides.

[00:07:50] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? With Dr. Bryan Walsh.

[00:11:09] Arbitrary cutoffs are created in order to compare groups statistically.

[00:12:25] Study: Zuliani, Giovanni, et al. "Combining LDL-C and HDL-C to predict survival in late life: The InChianti study." PloS one 12.9 (2017): e0185307.

[00:13:19] Study: Orozco-Beltran, Domingo, et al. "Lipid profile, cardiovascular disease and mortality in a Mediterranean high-risk population: The ESCARVAL-RISK study." PloS one 12.10 (2017): e0186196.

[00:17:27] Total cholesterol.

[00:18:44] Optimal reference range for total cholesterol: 120 - 240 mg/dL (under age 60, all-cause mortality).

[00:19:55] Optimal range for women 200 - 300 mg/dL (over 60).

[00:20:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168.

[00:21:46] Familial hypercholesterolemia.

[00:23:01] LDL is part of the immune system.

[00:23:32] Insulin resistance as a cause of high cholesterol.

[00:24:23] Thyroid problems as a cause of high LDL.

[00:26:19] Ivor Cummins (see first graph on page).

[00:27:23] Optimal reference range of LDL for men/women under age 60:  80 - 170 mg/dL.

[00:29:44] HDL graphs found within study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253.

[00:30:42] Alcohol as a potential cause of high HDL.

[00:33:01] Optimal reference range for triglycerides: 50 - 90 mg/dL.

[00:35:23] Triglyceride : HDL ratio 1 - 2 is optimal if measuring in mg/dL.

[00:37:16] Total cholesterol : HDL ratio of 3 - 4 is optimal.

[00:39:32] Keto hyper-responders.

[00:40:15] APOE4.

[00:40:40] Thomas Dayspring.

[00:41:01] True Health Diagnostics.

[00:41:20] LDL-P: the total number of particles carrying the LDL cholesterol.

[00:41:51] LDL particle size: small dense vs large fluffy.

[00:42:33] Peter Attia’s blog and his posts pertaining to cholesterol.

[00:43:08] Dave Feldman. His website: cholesterolcode.com.

[00:45:37] Endurance exercise: effect on cholesterol and triglycerides.

[00:46:23] Facebook groups: Lower Insulin and Optimising Nutrition.

[00:46:43] Gudmundur Johannsson, CEO of the Icelandic Health Symposium.

[00:46:55] Sepsis, endotoxins: worse outcomes with lower LDL.

[00:49:39] Statins: Ever a good idea?

[00:51:28] Tommy in a kiosk.

[00:53:25] Link to the blood calculator.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/thomasragnarwood.on.2017-12-10.at.18.00.mp3 Sat, 06 Jan 2018 07:01:14 GMT Christopher Kelly To interpret lab results your typical doctor will use standard reference ranges that are based on averages from a random sample of people.  Your labs are compared to these ranges to evaluate your health status and to guide potential treatment.  If reference ranges have such an important role, wouldn’t it make sense to have them reflect optimal health rather than typical health?

We’re looking at some recent and large-scale studies today that suggest your cholesterol numbers don’t mean what mainstream medicine might have you believe.  Dr. Tommy Wood, MD, PhD is with me to discuss optimal reference ranges for cholesterol and triglycerides, as well as other lab tests that are more reliable for predicting cardiovascular disease and all-cause mortality.

Need some help interpreting your blood tests? In this interview, we introduce the Blood Chemistry Calculator.

Here’s the outline of this interview with Dr. Tommy Wood:

[00:03:02] All-cause mortality: Dying from any cause.

[00:03:38] Study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253.

[00:05:54] Higher is not necessarily better for HDL.

[00:07:23] Lower limits for triglycerides.

[00:07:50] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20. Podcast: Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? With Dr. Bryan Walsh.

[00:11:09] Arbitrary cutoffs are created in order to compare groups statistically.

[00:12:25] Study: Zuliani, Giovanni, et al. "Combining LDL-C and HDL-C to predict survival in late life: The InChianti study." PloS one 12.9 (2017): e0185307.

[00:13:19] Study: Orozco-Beltran, Domingo, et al. "Lipid profile, cardiovascular disease and mortality in a Mediterranean high-risk population: The ESCARVAL-RISK study." PloS one 12.10 (2017): e0186196.

[00:17:27] Total cholesterol.

[00:18:44] Optimal reference range for total cholesterol: 120 - 240 mg/dL (under age 60, all-cause mortality).

[00:19:55] Optimal range for women 200 - 300 mg/dL (over 60).

[00:20:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168.

[00:21:46] Familial hypercholesterolemia.

[00:23:01] LDL is part of the immune system.

[00:23:32] Insulin resistance as a cause of high cholesterol.

[00:24:23] Thyroid problems as a cause of high LDL.

[00:26:19] Ivor Cummins (see first graph on page).

[00:27:23] Optimal reference range of LDL for men/women under age 60:  80 - 170 mg/dL.

[00:29:44] HDL graphs found within study: Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Association of cholesterol, LDL, HDL, cholesterol/HDL and triglyceride with all-cause mortality in life insurance applicants." J Insur Med41.4 (2009): 244-253.

[00:30:42] Alcohol as a potential cause of high HDL.

[00:33:01] Optimal reference range for triglycerides: 50 - 90 mg/dL.

[00:35:23] Triglyceride : HDL ratio 1 - 2 is optimal if measuring in mg/dL.

[00:37:16] Total cholesterol : HDL ratio of 3 - 4 is optimal.

[00:39:32] Keto hyper-responders.

[00:40:15] APOE4.

[00:40:40] Thomas Dayspring.

[00:41:01] True Health Diagnostics.

[00:41:20] LDL-P: the total number of particles carrying the LDL cholesterol.

[00:41:51] LDL particle size: small dense vs large fluffy.

[00:42:33] Peter Attia’s blog and his posts pertaining to cholesterol.

[00:43:08] Dave Feldman. His website: cholesterolcode.com.

[00:45:37] Endurance exercise: effect on cholesterol and triglycerides.

[00:46:23] Facebook groups: Lower Insulin and Optimising Nutrition.

[00:46:43] Gudmundur Johannsson, CEO of the Icelandic Health Symposium.

[00:46:55] Sepsis, endotoxins: worse outcomes with lower LDL.

[00:49:39] Statins: Ever a good idea?

[00:51:28] Tommy in a kiosk.

[00:53:25] Link to the blood calculator.

]]>
clean
Risk Assessment in the Genomic Era: Are We Missing the Low-Hanging Fruit? https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-12-08.at.09.50.mp3 Doctor Bryan Walsh is back with us today, discussing the diagnostic benefits of a simple blood chemistry.  He says the results of common and inexpensive lab panels can be mined for meaningful health information, potentially saving patients a lot of time and money on testing – that is, if you know what these blood markers actually mean (and your average doctor probably doesn’t). Fortunately for us, Bryan knows and loves to teach.

In this podcast, he shares a bit about his own journey - what led him to study these basic blood markers, and what now inspires him to teach others.  If you like this episode, visit Bryan’s Metabolic Fitness Pro website, where he continues to develop new educational material for health practitioners and other avid learners.

Here’s the outline of this interview with Bryan Walsh:

[00:00:58] Bryan's WellnessFX videos.

[00:02:07] Textbook: Fischbach's A Manual of Laboratory and Diagnostic Tests 10th Edition.

[00:04:27] Albumin.

[00:05:58] Study: Allen, Larry A., and Christopher B. Granger. "Risk assessment in the genomic era: Are we missing the low-hanging fruit?." American heart journal 157.5 (2009): 799.

[00:06:36] Podcast: How to Understand Glucose Regulation with Dr. Bryan Walsh.

[00:06:49] Organic Acids Test. Podcast: How to Measure Your Metabolism with Organic Acids with Dr. William Shaw, PhD.

[00:07:33] Blood has to be the first place you go.

[00:08:13] Reference ranges.

[00:08:40] A lab determines a bell-shaped curve for the population of a given region; the reference range might then be +/- 2 standard deviations.

[00:10:21] Vitamin D.

[00:13:41] Functional reference ranges.

[00:14:30] Harry Eidenier, PhD, widely considered to be the Grandfather of Functional Blood Chemistry analysis.

[00:18:26] Total cholesterol.

[00:19:18] Bilirubin: A metabolic breakdown byproduct of red blood cell destruction.

[00:21:22] Study: Ong, Kwok-Leung, et al. "The relationship between total bilirubin levels and total mortality in older adults: the United States National Health and Nutrition Examination Survey (NHANES) 1999-2004." PloS one 9.4 (2014): e94479.

[00:24:19] Insulin and c-peptide.

[00:25:07] GGT Studies: Long, Y., et al. "Gamma-glutamyltransferase predicts increased risk of mortality: A systematic review and meta-analysis of prospective observational studies." Free radical research 48.6 (2014): 716-728. and Koenig, Gerald, and Stephanie Seneff. "Gamma-glutamyltransferase: a predictive biomarker of cellular antioxidant inadequacy and disease risk." Disease markers 2015 (2015).

[00:25:52] Podcast: How to Measure Hormones, with Mark Newman, 8-OHdG.

[00:27:57] GlycoMark, adiponectin.

[00:28:39] HDL cholesterol 2.65mmol/L (in US, 102 mg/dL).

[00:29:35] Study: Rosenson, Robert S., et al. "Dysfunctional HDL and atherosclerotic cardiovascular disease." Nature reviews cardiology 13.1 (2016): 48-60.

[00:30:43] HDL - Above 75-80 could indicate dysfunction in the body (e.g., cancer, autoimmunity, liver dysfunction).

[00:32:14] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20.

[00:34:20] Undereating as a possible cause of low triglycerides.

[00:35:17] Complete Blood Count (CBC) and haemoglobin.

[00:36:19] Red blood cells (RBCs), white blood cells (WBCs) and platelets.

[00:36:52] Mean corpuscular haemoglobin (MCH) and mean corpuscular haemoglobin concentration (MCHC).

[00:37:40] CBC indicates ability to carry oxygen around the body.

[00:38:18] B12, folate, iron, copper and zinc deficiencies.

[00:38:55] Red cell distribution and mortality studies:  Patel, Kushang V., et al. "Red cell distribution width and mortality in older adults: a meta-analysis." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 65.3 (2009): 258-265. and Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632.

[00:41:37] Causes of low RBC count: Production, destruction and loss.

[00:43:22] First, look at the MCV.

[00:45:19] Normal RDW: low RBC probably due to destruction or loss.

[00:45:38] Occult blood stool test to determine if there is a GI bleed (loss).

[00:45:49] Reticulocytes: an underrated blood marker.

[00:46:33] Erythropoietin (EPO).

[00:49:30] HbA1C.

[00:51:42] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively.

[00:53:17] Bryan and Tommy in a box.

[00:54:16] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology6.1 (2006): 33.

[00:55:58] Website: Metabolic Fitness Pro.

[00:57:46] Relying on protocols without knowing the physiology.

[00:58:18] Website: Drwalsh.com.

[00:58:32] Glucose course: Everything you ever wanted to know about glucose regulation. Detox course: Everything you wanted to know about detoxification.

 
]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-12-08.at.09.50.mp3 Fri, 29 Dec 2017 19:12:21 GMT Christopher Kelly Doctor Bryan Walsh is back with us today, discussing the diagnostic benefits of a simple blood chemistry.  He says the results of common and inexpensive lab panels can be mined for meaningful health information, potentially saving patients a lot of time and money on testing – that is, if you know what these blood markers actually mean (and your average doctor probably doesn’t). Fortunately for us, Bryan knows and loves to teach.

In this podcast, he shares a bit about his own journey - what led him to study these basic blood markers, and what now inspires him to teach others.  If you like this episode, visit Bryan’s Metabolic Fitness Pro website, where he continues to develop new educational material for health practitioners and other avid learners.

Here’s the outline of this interview with Bryan Walsh:

[00:00:58] Bryan's WellnessFX videos.

[00:02:07] Textbook: Fischbach's A Manual of Laboratory and Diagnostic Tests 10th Edition.

[00:04:27] Albumin.

[00:05:58] Study: Allen, Larry A., and Christopher B. Granger. "Risk assessment in the genomic era: Are we missing the low-hanging fruit?." American heart journal 157.5 (2009): 799.

[00:06:36] Podcast: How to Understand Glucose Regulation with Dr. Bryan Walsh.

[00:06:49] Organic Acids Test. Podcast: How to Measure Your Metabolism with Organic Acids with Dr. William Shaw, PhD.

[00:07:33] Blood has to be the first place you go.

[00:08:13] Reference ranges.

[00:08:40] A lab determines a bell-shaped curve for the population of a given region; the reference range might then be +/- 2 standard deviations.

[00:10:21] Vitamin D.

[00:13:41] Functional reference ranges.

[00:14:30] Harry Eidenier, PhD, widely considered to be the Grandfather of Functional Blood Chemistry analysis.

[00:18:26] Total cholesterol.

[00:19:18] Bilirubin: A metabolic breakdown byproduct of red blood cell destruction.

[00:21:22] Study: Ong, Kwok-Leung, et al. "The relationship between total bilirubin levels and total mortality in older adults: the United States National Health and Nutrition Examination Survey (NHANES) 1999-2004." PloS one 9.4 (2014): e94479.

[00:24:19] Insulin and c-peptide.

[00:25:07] GGT Studies: Long, Y., et al. "Gamma-glutamyltransferase predicts increased risk of mortality: A systematic review and meta-analysis of prospective observational studies." Free radical research 48.6 (2014): 716-728. and Koenig, Gerald, and Stephanie Seneff. "Gamma-glutamyltransferase: a predictive biomarker of cellular antioxidant inadequacy and disease risk." Disease markers 2015 (2015).

[00:25:52] Podcast: How to Measure Hormones, with Mark Newman, 8-OHdG.

[00:27:57] GlycoMark, adiponectin.

[00:28:39] HDL cholesterol 2.65mmol/L (in US, 102 mg/dL).

[00:29:35] Study: Rosenson, Robert S., et al. "Dysfunctional HDL and atherosclerotic cardiovascular disease." Nature reviews cardiology 13.1 (2016): 48-60.

[00:30:43] HDL - Above 75-80 could indicate dysfunction in the body (e.g., cancer, autoimmunity, liver dysfunction).

[00:32:14] Study: Iannello, S., et al. "Low fasting serum triglyceride level as a precocious marker of autoimmune disorders." MedGenMed: Medscape general medicine 5.3 (2003): 20-20.

[00:34:20] Undereating as a possible cause of low triglycerides.

[00:35:17] Complete Blood Count (CBC) and haemoglobin.

[00:36:19] Red blood cells (RBCs), white blood cells (WBCs) and platelets.

[00:36:52] Mean corpuscular haemoglobin (MCH) and mean corpuscular haemoglobin concentration (MCHC).

[00:37:40] CBC indicates ability to carry oxygen around the body.

[00:38:18] B12, folate, iron, copper and zinc deficiencies.

[00:38:55] Red cell distribution and mortality studies:  Patel, Kushang V., et al. "Red cell distribution width and mortality in older adults: a meta-analysis." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 65.3 (2009): 258-265. and Lippi, Giuseppe, et al. "Relation between red blood cell distribution width and inflammatory biomarkers in a large cohort of unselected outpatients." Archives of pathology & laboratory medicine 133.4 (2009): 628-632.

[00:41:37] Causes of low RBC count: Production, destruction and loss.

[00:43:22] First, look at the MCV.

[00:45:19] Normal RDW: low RBC probably due to destruction or loss.

[00:45:38] Occult blood stool test to determine if there is a GI bleed (loss).

[00:45:49] Reticulocytes: an underrated blood marker.

[00:46:33] Erythropoietin (EPO).

[00:49:30] HbA1C.

[00:51:42] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively.

[00:53:17] Bryan and Tommy in a box.

[00:54:16] Fatty Liver Index. Study: Bedogni, Giorgio, et al. "The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population." BMC gastroenterology6.1 (2006): 33.

[00:55:58] Website: Metabolic Fitness Pro.

[00:57:46] Relying on protocols without knowing the physiology.

[00:58:18] Website: Drwalsh.com.

[00:58:32] Glucose course: Everything you ever wanted to know about glucose regulation. Detox course: Everything you wanted to know about detoxification.

 
]]>
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Machine Learning for Arrhythmia Detection https://nourishbalancethrive.s3.amazonaws.com/podcast/G.Clifford.on.2017-11-14.at.11.36.mp3 Dr. Gari Clifford, DPhil has been studying artificial intelligence (AI) and its utility in healthcare for two decades. He holds several prestigious positions in academia and is an Associate Professor of Biomedical Informatics at Emory University and an Associate Professor of Biomedical Engineering at Georgia Institute of Technology. We met him at the San Francisco Data Institute Conference in October where he chaired sessions on Machine Learning and Health.

Gari recently held a competition challenging data scientists to develop predictive algorithms for the early detection of Atrial Fibrillation, using mobile ECG machines. He shares insight into the complexity of using AI to diagnose health conditions and offers a glimpse into the future of healthcare and medical information.

Here’s the outline of this interview with Gari Clifford:

[00:01:07] The road to machine learning and mobile health.

[00:01:27] Lionel Tarassenko: neural networks and artificial intelligence.

[00:03:36] San Francisco Data Institute Conference.

[00:03:54] Jeremy Howard at fast.ai.

[00:04:17] Director of Data Institute David Uminsky.

[00:05:05] Dr. Roger Mark, Computing in Cardiology PhysioNet Challenges.

[00:05:23] 2017 Challenge: Detecting atrial fibrillation in electrocardiograms.

[00:05:44] Atrial Fibrillation.

[00:06:08] KardiaMobile EKG monitor by AliveCor.

[00:06:33] Random forestssupport vector machinesheuristicsdeep learning.

[00:07:23] Experts don't always agree.

[00:08:33] Labeling ECGs: AF, normal sinus rhythm, another rhythm, or noisy.

[00:09:07] 20-30 experts are required to discern a stable diagnosis.

[00:09:40] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx, PhD.

[00:11:17] Applying additional algorithm on top of all final algorithms: improved score from 83% to 87% accuracy.

[00:11:38] Kaggle for machine learning competitions.

[00:13:44] Overfitting an algorithm increases complexity, decreases utility.

[00:15:01] 10,000 ECGs are not enough.

[00:16:24] Podcast: How to Teach Machines That Can Learn with Dr. Pedro Domingos.

[00:16:50] XGBoost.

[00:19:18] Mechanical Turk.

[00:20:08] QRS onset and T-wave offset.

[00:21:31] Galaxy Zoo.

[00:24:00] Podcast: Jason Moore of Elite HRV.

[00:24:34] Andrew Ng. Paper: Rajpurkar, Pranav, et al. "Cardiologist-level arrhythmia detection with convolutional neural networks." arXiv preprint arXiv:1707.01836 (2017).

[00:28:44] Detecting arrhythmias using other biomarkers.

[00:30:41] Algorithms trained on specific patient populations not accurate for other populations.

[00:31:24] Propensity matching.

[00:31:55] Should we be sharing our medical data?

[00:32:15] Privacy concerns associated with sharing medical data.

[00:32:44] Mass scale research: possible with high-quality data across a large population.

[00:33:04] Selling social media data in exchange for useful or entertaining software.

[00:33:42] Who touched my medical data and why?

[00:36:31] Siloing data, perhaps to protect the current industries.

[00:37:03] Health Insurance Portability and Privacy Act (HIPPA).

[00:37:34] Fast Healthcare Interoperability Resources (FHIR) protocol.

[00:37:48] Microsoft HealthVault and Google Health.

[00:38:46] Blockchain and 3blue1brown.

[00:39:28] Where to go to learn more about Gari Clifford.

[00:39:53] Presentation: Machine learning for FDA-approved consumer level point of care diagnostics – the wisdom of algorithm crowds: (the PhysioNet Computing in Cardiology Challenge 2017).

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/G.Clifford.on.2017-11-14.at.11.36.mp3 Wed, 20 Dec 2017 09:12:24 GMT Christopher Kelly Dr. Gari Clifford, DPhil has been studying artificial intelligence (AI) and its utility in healthcare for two decades. He holds several prestigious positions in academia and is an Associate Professor of Biomedical Informatics at Emory University and an Associate Professor of Biomedical Engineering at Georgia Institute of Technology. We met him at the San Francisco Data Institute Conference in October where he chaired sessions on Machine Learning and Health.

Gari recently held a competition challenging data scientists to develop predictive algorithms for the early detection of Atrial Fibrillation, using mobile ECG machines. He shares insight into the complexity of using AI to diagnose health conditions and offers a glimpse into the future of healthcare and medical information.

Here’s the outline of this interview with Gari Clifford:

[00:01:07] The road to machine learning and mobile health.

[00:01:27] Lionel Tarassenko: neural networks and artificial intelligence.

[00:03:36] San Francisco Data Institute Conference.

[00:03:54] Jeremy Howard at fast.ai.

[00:04:17] Director of Data Institute David Uminsky.

[00:05:05] Dr. Roger Mark, Computing in Cardiology PhysioNet Challenges.

[00:05:23] 2017 Challenge: Detecting atrial fibrillation in electrocardiograms.

[00:05:44] Atrial Fibrillation.

[00:06:08] KardiaMobile EKG monitor by AliveCor.

[00:06:33] Random forestssupport vector machinesheuristicsdeep learning.

[00:07:23] Experts don't always agree.

[00:08:33] Labeling ECGs: AF, normal sinus rhythm, another rhythm, or noisy.

[00:09:07] 20-30 experts are required to discern a stable diagnosis.

[00:09:40] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx, PhD.

[00:11:17] Applying additional algorithm on top of all final algorithms: improved score from 83% to 87% accuracy.

[00:11:38] Kaggle for machine learning competitions.

[00:13:44] Overfitting an algorithm increases complexity, decreases utility.

[00:15:01] 10,000 ECGs are not enough.

[00:16:24] Podcast: How to Teach Machines That Can Learn with Dr. Pedro Domingos.

[00:16:50] XGBoost.

[00:19:18] Mechanical Turk.

[00:20:08] QRS onset and T-wave offset.

[00:21:31] Galaxy Zoo.

[00:24:00] Podcast: Jason Moore of Elite HRV.

[00:24:34] Andrew Ng. Paper: Rajpurkar, Pranav, et al. "Cardiologist-level arrhythmia detection with convolutional neural networks." arXiv preprint arXiv:1707.01836 (2017).

[00:28:44] Detecting arrhythmias using other biomarkers.

[00:30:41] Algorithms trained on specific patient populations not accurate for other populations.

[00:31:24] Propensity matching.

[00:31:55] Should we be sharing our medical data?

[00:32:15] Privacy concerns associated with sharing medical data.

[00:32:44] Mass scale research: possible with high-quality data across a large population.

[00:33:04] Selling social media data in exchange for useful or entertaining software.

[00:33:42] Who touched my medical data and why?

[00:36:31] Siloing data, perhaps to protect the current industries.

[00:37:03] Health Insurance Portability and Privacy Act (HIPPA).

[00:37:34] Fast Healthcare Interoperability Resources (FHIR) protocol.

[00:37:48] Microsoft HealthVault and Google Health.

[00:38:46] Blockchain and 3blue1brown.

[00:39:28] Where to go to learn more about Gari Clifford.

[00:39:53] Presentation: Machine learning for FDA-approved consumer level point of care diagnostics – the wisdom of algorithm crowds: (the PhysioNet Computing in Cardiology Challenge 2017).

]]>
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Everything You Wanted to Know about Detoxification https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-11-09.at.07.05.mp3 Doctor and educator Bryan Walsh is back with us to discuss his latest area of focus: detoxification. Our environment is awash in pollutants and toxic compounds resulting largely from modern industrial and agricultural practices and products. These are known to interrupt normal biological functioning, commonly acting as carcinogens and endocrine disruptors. Short of escaping the grid and hunkering down on a mountain somewhere, how should we best deal with this toxic onslaught?

Many practitioners recommend their version of a “detox” or fasting program to combat xenobiotics.  But, as Bryan discusses in detail, these protocols might actually cause more harm than good.  Not only that, but common supplements aimed at supporting detoxification may be doing just the opposite. In other words, you’ve probably been doing detox wrong.

If you like this podcast and you want to know more about this topic, check out Bryan’s latest course, Everything You Wanted to Know about Detoxification. You’ll learn a ton and also get access to Bryan’s own detoxification program based on his extensive research of the scientific literature.

Here’s the outline of this interview with Bryan Walsh:

[00:00:20] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr. Bryan Walsh. Other previous podcast interviews with us: The Secret to Good Health Coaching and How to Understand Glucose Regulation.

[00:01:46] Why the focus on detoxification?

[00:03:44] Metabolic Fitness Pro website.

[00:05:51] Phase 0 and 3 detoxification.

[00:07:00] Phase 0. Study: Döring, Barbara, and Ernst Petzinger. "Phase 0 and phase III transport in various organs: Combined concept of phases in xenobiotic transport and metabolism." Drug metabolism reviews 46.3 (2014): 261-282.

[00:07:11] Biphasic response.

[00:09:25] Water solubility and excretion.

[00:10:33] Liver and kidney.

[00:10:58] Phase 0 is in flux.

[00:11:29] Phase 1 adds or exposes a hydroxyl group.

[00:12:47] Phase 2 is conjugation.

[00:13:19] Phase 3 efflux of the water soluble.

[00:14:12] Do all toxins fall under the same umbrella?

[00:15:16] Non-monotonic dose response of endocrine disruptors. Study: Vandenberg, Laura N., et al. "Hormones and endocrine-disrupting chemicals: low-dose effects and nonmonotonic dose responses." Endocrine reviews 33.3 (2012): 378-455.

[00:16:22] Source of exposures.

[00:18:24] Glyphosate: Unsafe On Any Plate. Food Testing Results and Scientific Reasons for Concern.

[00:20:17] Xenobiotics, cancer, cardiovascular disease.

[00:20:56] Multiple chemical sensitivity.

[00:21:32] Subjective questionnaires that might point to toxicity issues. Some such questionnaires: 1 (evaluated here), 23 (discussed here).

[00:22:21] Fasting.

[00:23:34] Are you healthy enough to fast?

[00:24:00] Yo-yo dieting in mice. Study: Jandacek, Ronald J., et al. "Effects of yo-yo diet, caloric restriction, and olestra on tissue distribution of hexachlorobenzene." American journal of physiology-Gastrointestinal and liver physiology288.2 (2005): G292-G299. Other studies suggesting the same: References 1, 2.

[00:25:27] Adipose is for sequestering toxins. Study: La Merrill, Michele, et al. "Toxicological function of adipose tissue: focus on persistent organic pollutants." Environmental health perspectives121.2 (2013): 162.

[00:26:10] Mice with increased uterine weights after fasting. Study: Bigsby, Robert M., Andrea Caperell-Grant, and Burra V. Madhukar. "Xenobiotics released from fat during fasting produce estrogenic effects in ovariectomized mice." Cancer research 57.5 (1997): 865-869.

[00:26:54] Valter Longo’s Fasting Mimicking Diet.

[00:27:59] Low-calorie diet, chlorines in blood, hypothyroid markers. Two studies: Pelletier, Cl, P. Imbeault, and A. Tremblay. "Energy balance and pollution by organochlorines and polychlorinated biphenyls." Obesity reviews 4.1 (2003): 17-24. And: Dirinck, Eveline, et al. "A preliminary link between hydroxylated metabolites of polychlorinated biphenyls and free thyroxin in humans." International journal of environmental research and public health 13.4 (2016): 421.

[00:31:04] Sprouted mung beans.

[00:32:16] ~360 references in the course.

[00:32:44] Lab testing is inaccurate.

[00:33:49] Decreasing calories 25% increases Phase 3. Study: Renaud, Helen J., Curtis D. Klaassen, and Iván L. Csanaky. "Calorie restriction increases P-glycoprotein and decreases intestinal absorption of digoxin in mice." Drug Metabolism and Disposition44.3 (2016): 366-369.

[00:34:42] Curcumin and black pepper block phase 3.

[00:35:31] Sprouted mung beans. Study: Walaszek, Zbigniew, et al. "D-glucaric acid content of various fruits and vegetables and cholesterol-lowering effects of dietary D-glucarate in the rat." Nutrition Research 16.4 (1996): 673-681.

[00:36:20] 30 minutes of exercise followed by sauna.

[00:37:41] Honeybush and rooibos teas.

[00:38:45] Binders: Bile acid sequestrants and fibers.

[00:38:57] Enterohepatic recirculation.

[00:39:57] St John's Wort.

[00:41:04] Milk thistle inhibits phase 3.

[00:41:24] Sulforaphane: relative benefit depends on the context.

[00:43:10] How do they evaluate increased or decreased detoxification?

[00:43:29] Quercetin decreased mRNA levels. Study: Liu, Yani, et al. "Impact of quercetin‑induced changes in drug‑metabolizing enzyme and transporter expression on the pharmacokinetics of cyclosporine in rats." Molecular medicine reports14.4 (2016): 3073-3085.

[00:44:24] A given compound could have different effects on different organs

[00:45:22] Acute dose vs chronic dosing.

[00:46:52] Specific amounts of certain vegetables having specific effects. References 12345.

[00:48:19] drwalsh.com and metabolicfitnesspro.com. Dr. Walsh’s new course: Everything You Wanted to Know About Detoxification.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-11-09.at.07.05.mp3 Thu, 14 Dec 2017 07:12:40 GMT Christopher Kelly Doctor and educator Bryan Walsh is back with us to discuss his latest area of focus: detoxification. Our environment is awash in pollutants and toxic compounds resulting largely from modern industrial and agricultural practices and products. These are known to interrupt normal biological functioning, commonly acting as carcinogens and endocrine disruptors. Short of escaping the grid and hunkering down on a mountain somewhere, how should we best deal with this toxic onslaught?

Many practitioners recommend their version of a “detox” or fasting program to combat xenobiotics.  But, as Bryan discusses in detail, these protocols might actually cause more harm than good.  Not only that, but common supplements aimed at supporting detoxification may be doing just the opposite. In other words, you’ve probably been doing detox wrong.

If you like this podcast and you want to know more about this topic, check out Bryan’s latest course, Everything You Wanted to Know about Detoxification. You’ll learn a ton and also get access to Bryan’s own detoxification program based on his extensive research of the scientific literature.

Here’s the outline of this interview with Bryan Walsh:

[00:00:20] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr. Bryan Walsh. Other previous podcast interviews with us: The Secret to Good Health Coaching and How to Understand Glucose Regulation.

[00:01:46] Why the focus on detoxification?

[00:03:44] Metabolic Fitness Pro website.

[00:05:51] Phase 0 and 3 detoxification.

[00:07:00] Phase 0. Study: Döring, Barbara, and Ernst Petzinger. "Phase 0 and phase III transport in various organs: Combined concept of phases in xenobiotic transport and metabolism." Drug metabolism reviews 46.3 (2014): 261-282.

[00:07:11] Biphasic response.

[00:09:25] Water solubility and excretion.

[00:10:33] Liver and kidney.

[00:10:58] Phase 0 is in flux.

[00:11:29] Phase 1 adds or exposes a hydroxyl group.

[00:12:47] Phase 2 is conjugation.

[00:13:19] Phase 3 efflux of the water soluble.

[00:14:12] Do all toxins fall under the same umbrella?

[00:15:16] Non-monotonic dose response of endocrine disruptors. Study: Vandenberg, Laura N., et al. "Hormones and endocrine-disrupting chemicals: low-dose effects and nonmonotonic dose responses." Endocrine reviews 33.3 (2012): 378-455.

[00:16:22] Source of exposures.

[00:18:24] Glyphosate: Unsafe On Any Plate. Food Testing Results and Scientific Reasons for Concern.

[00:20:17] Xenobiotics, cancer, cardiovascular disease.

[00:20:56] Multiple chemical sensitivity.

[00:21:32] Subjective questionnaires that might point to toxicity issues. Some such questionnaires: 1 (evaluated here), 23 (discussed here).

[00:22:21] Fasting.

[00:23:34] Are you healthy enough to fast?

[00:24:00] Yo-yo dieting in mice. Study: Jandacek, Ronald J., et al. "Effects of yo-yo diet, caloric restriction, and olestra on tissue distribution of hexachlorobenzene." American journal of physiology-Gastrointestinal and liver physiology288.2 (2005): G292-G299. Other studies suggesting the same: References 1, 2.

[00:25:27] Adipose is for sequestering toxins. Study: La Merrill, Michele, et al. "Toxicological function of adipose tissue: focus on persistent organic pollutants." Environmental health perspectives121.2 (2013): 162.

[00:26:10] Mice with increased uterine weights after fasting. Study: Bigsby, Robert M., Andrea Caperell-Grant, and Burra V. Madhukar. "Xenobiotics released from fat during fasting produce estrogenic effects in ovariectomized mice." Cancer research 57.5 (1997): 865-869.

[00:26:54] Valter Longo’s Fasting Mimicking Diet.

[00:27:59] Low-calorie diet, chlorines in blood, hypothyroid markers. Two studies: Pelletier, Cl, P. Imbeault, and A. Tremblay. "Energy balance and pollution by organochlorines and polychlorinated biphenyls." Obesity reviews 4.1 (2003): 17-24. And: Dirinck, Eveline, et al. "A preliminary link between hydroxylated metabolites of polychlorinated biphenyls and free thyroxin in humans." International journal of environmental research and public health 13.4 (2016): 421.

[00:31:04] Sprouted mung beans.

[00:32:16] ~360 references in the course.

[00:32:44] Lab testing is inaccurate.

[00:33:49] Decreasing calories 25% increases Phase 3. Study: Renaud, Helen J., Curtis D. Klaassen, and Iván L. Csanaky. "Calorie restriction increases P-glycoprotein and decreases intestinal absorption of digoxin in mice." Drug Metabolism and Disposition44.3 (2016): 366-369.

[00:34:42] Curcumin and black pepper block phase 3.

[00:35:31] Sprouted mung beans. Study: Walaszek, Zbigniew, et al. "D-glucaric acid content of various fruits and vegetables and cholesterol-lowering effects of dietary D-glucarate in the rat." Nutrition Research 16.4 (1996): 673-681.

[00:36:20] 30 minutes of exercise followed by sauna.

[00:37:41] Honeybush and rooibos teas.

[00:38:45] Binders: Bile acid sequestrants and fibers.

[00:38:57] Enterohepatic recirculation.

[00:39:57] St John's Wort.

[00:41:04] Milk thistle inhibits phase 3.

[00:41:24] Sulforaphane: relative benefit depends on the context.

[00:43:10] How do they evaluate increased or decreased detoxification?

[00:43:29] Quercetin decreased mRNA levels. Study: Liu, Yani, et al. "Impact of quercetin‑induced changes in drug‑metabolizing enzyme and transporter expression on the pharmacokinetics of cyclosporine in rats." Molecular medicine reports14.4 (2016): 3073-3085.

[00:44:24] A given compound could have different effects on different organs

[00:45:22] Acute dose vs chronic dosing.

[00:46:52] Specific amounts of certain vegetables having specific effects. References 12345.

[00:48:19] drwalsh.com and metabolicfitnesspro.com. Dr. Walsh’s new course: Everything You Wanted to Know About Detoxification.

]]>
clean
How to Gratitude Journal https://nourishbalancethrive.s3.amazonaws.com/podcast/UJ.Ramdas.on%202017-11-27.at.13.02.mp3 UJ Ramdas is the Co-founder of Intelligent Change, Co-Creator of the Five Minute Journal - a simple and effective tool to help you get reliably happier. He cares deeply about the intersection of behaviour and business and loves reading, coffee and meditation.

Perform better, have a better day, and sleep better. UJ is with us today to discuss how you can experience these benefits and more using tools he created with his company, Intelligent Change. UJ has a background in behavioural science and hypnosis, and since 2013 has been producing the Five Minute Journal, which condenses hundreds of articles, books, and research into a simple daily practice. The benefits can be dramatic, including improved productivity, better connection with others, and increased satisfaction with life. He also shares the details of his latest project, the Five Minute Journal for Kids.

Here’s the outline of this interview with UJ Ramdas:

[00:00:38] UJ's first experience mountain biking.

[00:00:49] MastermindTalks.

[00:01:34] Mike Brcic of Sacred Rides.

[00:02:12] Santa Cruz factory.

[00:05:08] Jeff Spencer.

[00:06:50] Mailboxes.

[00:07:33] Book: The Chimp Paradox by Dr Steve Peters.

[00:08:31] Five Minute Journal.

[00:10:36] Book: The Brave Athlete by Dr Simon Marshall and Lesley Paterson.

[00:10:56] The Five Minute app.

[00:12:29] Tim Ferriss and Ben Greenfield.

[00:12:58] I'm grateful for...

[00:14:32] It's not about the thinking, it's about the feeling.

[00:15:58] Layous, Kristin, et al. "The proximal experience of gratitude." PloS one 12.7 (2017): e0179123.

[00:17:19] Amazing things that happened that day.

[00:20:55] Amazing things resistance.

[00:22:46] Tackle obstacles.

[00:24:39] The downside of optimism, see Bright-sided by Barbara Ehrenreich.

[00:27:33] Freehand journaling.

[00:29:11] Five Minute Journal for Kids.

[00:33:08] @ujramdas on Instagram and Twitter.

[00:34:48] intelligentchange.com

[00:35:10] Productivity Planner.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/UJ.Ramdas.on%202017-11-27.at.13.02.mp3 Sat, 09 Dec 2017 08:12:57 GMT Christopher Kelly UJ Ramdas is the Co-founder of Intelligent Change, Co-Creator of the Five Minute Journal - a simple and effective tool to help you get reliably happier. He cares deeply about the intersection of behaviour and business and loves reading, coffee and meditation.

Perform better, have a better day, and sleep better. UJ is with us today to discuss how you can experience these benefits and more using tools he created with his company, Intelligent Change. UJ has a background in behavioural science and hypnosis, and since 2013 has been producing the Five Minute Journal, which condenses hundreds of articles, books, and research into a simple daily practice. The benefits can be dramatic, including improved productivity, better connection with others, and increased satisfaction with life. He also shares the details of his latest project, the Five Minute Journal for Kids.

Here’s the outline of this interview with UJ Ramdas:

[00:00:38] UJ's first experience mountain biking.

[00:00:49] MastermindTalks.

[00:01:34] Mike Brcic of Sacred Rides.

[00:02:12] Santa Cruz factory.

[00:05:08] Jeff Spencer.

[00:06:50] Mailboxes.

[00:07:33] Book: The Chimp Paradox by Dr Steve Peters.

[00:08:31] Five Minute Journal.

[00:10:36] Book: The Brave Athlete by Dr Simon Marshall and Lesley Paterson.

[00:10:56] The Five Minute app.

[00:12:29] Tim Ferriss and Ben Greenfield.

[00:12:58] I'm grateful for...

[00:14:32] It's not about the thinking, it's about the feeling.

[00:15:58] Layous, Kristin, et al. "The proximal experience of gratitude." PloS one 12.7 (2017): e0179123.

[00:17:19] Amazing things that happened that day.

[00:20:55] Amazing things resistance.

[00:22:46] Tackle obstacles.

[00:24:39] The downside of optimism, see Bright-sided by Barbara Ehrenreich.

[00:27:33] Freehand journaling.

[00:29:11] Five Minute Journal for Kids.

[00:33:08] @ujramdas on Instagram and Twitter.

[00:34:48] intelligentchange.com

[00:35:10] Productivity Planner.

]]>
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Kale vs Cow: The Case for Better Meat https://nourishbalancethrive.s3.amazonaws.com/podcast/Diana.Rodgers.on.2017-11-22.at.07.58.mp3 Diana Rogers, RD, LDN, NTP, is a “real food” nutritionist, international speaker, and writer who lives on a working organic farm in Carlisle, Massachusetts. She is also a consultant to some of the most influential people in the ancestral health world and the host of the Sustainable Dish Podcast. We met her in September when she presented at the annual conference of the Icelandic Health Symposium hosted by Dr. Tommy Wood, MD, PhD.

In this interview with Tommy, she discusses her current project, a film entitled Kale vs. Cow: The Case for Better Meat, in which she defends the nutritional and environmental benefits of eating meat from local and sustainable sources. In doing so, she challenges common assumptions about plant-based diets.

As promised at the beginning of the audio, here’s the link to the AIMed and BASEM conferences.

Here’s the outline of this interview with Diana Rogers:

[00:00:22] Nom Nom Paleo, Dr. Kirk Parsley, MD. Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.

[00:00:44] Undiagnosed coeliac.

[00:01:42] Book: The Paleo Solution: The Original Human Diet by Robb Wolf.

[00:01:51] The Weston A. Price Foundation.

[00:03:11] Vegetarian undertones of the RD qualification.

[00:04:48] Background for the film.

[00:05:22] Chef's Table documentary series on Netflix.

[00:07:14] Nina Teicholz.

[00:07:57] Echo chambers.

[00:09:33] Presentation: Icelandic Health Symposium: Kale vs. Cow with Diana Rodgers.

[00:11:46] Problems with modern monocropping.

[00:13:18] Energy requirements for local food.

[00:15:00] Geothermal energy in Iceland.

[00:16:18] Avocados and tropical oils.

[00:17:38] Savory Institute.

[00:18:01] Book: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy by Nina Teicholz.

[00:21:02] Cow farts and burps.

[00:21:40] TED Talk: Allan Savory: How to fight desertification and reverse climate change.

[00:23:21] Intensive mob grazing then allowing the ground to rest.

[00:25:29] Food security through diversification.

[00:26:25] Are there too many people on the planet?

[00:28:47] Book: Limits to Growth by Donella H. Meadows and Updated Book: Limits to Growth: The 30-Year Update by Donella H. Meadows and Jorgen Randers. Also see this editorial by Tommy’s Dad: Mineral Resources and the Limits to Growth by Bernard J. Wood.

[00:30:32] Peak phosphorus.

[00:32:20] Full accounting on lab meat.

[00:35:00] To donate: sustainabledish.com/film.

[00:35:47] Belcampo Meat Camps.

[00:35:58] Thrive Market.

[00:36:06] Campaign on Generosity: sustainabledish.com/film.

[00:37:44] Robb Wolf, Mark Sisson, Chris Kresser, JP Sears.

[00:38:09] Sustainable Dish on Instagram.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Diana.Rodgers.on.2017-11-22.at.07.58.mp3 Wed, 06 Dec 2017 07:12:42 GMT Christopher Kelly Diana Rogers, RD, LDN, NTP, is a “real food” nutritionist, international speaker, and writer who lives on a working organic farm in Carlisle, Massachusetts. She is also a consultant to some of the most influential people in the ancestral health world and the host of the Sustainable Dish Podcast. We met her in September when she presented at the annual conference of the Icelandic Health Symposium hosted by Dr. Tommy Wood, MD, PhD.

In this interview with Tommy, she discusses her current project, a film entitled Kale vs. Cow: The Case for Better Meat, in which she defends the nutritional and environmental benefits of eating meat from local and sustainable sources. In doing so, she challenges common assumptions about plant-based diets.

As promised at the beginning of the audio, here’s the link to the AIMed and BASEM conferences.

Here’s the outline of this interview with Diana Rogers:

[00:00:22] Nom Nom Paleo, Dr. Kirk Parsley, MD. Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD.

[00:00:44] Undiagnosed coeliac.

[00:01:42] Book: The Paleo Solution: The Original Human Diet by Robb Wolf.

[00:01:51] The Weston A. Price Foundation.

[00:03:11] Vegetarian undertones of the RD qualification.

[00:04:48] Background for the film.

[00:05:22] Chef's Table documentary series on Netflix.

[00:07:14] Nina Teicholz.

[00:07:57] Echo chambers.

[00:09:33] Presentation: Icelandic Health Symposium: Kale vs. Cow with Diana Rodgers.

[00:11:46] Problems with modern monocropping.

[00:13:18] Energy requirements for local food.

[00:15:00] Geothermal energy in Iceland.

[00:16:18] Avocados and tropical oils.

[00:17:38] Savory Institute.

[00:18:01] Book: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy by Nina Teicholz.

[00:21:02] Cow farts and burps.

[00:21:40] TED Talk: Allan Savory: How to fight desertification and reverse climate change.

[00:23:21] Intensive mob grazing then allowing the ground to rest.

[00:25:29] Food security through diversification.

[00:26:25] Are there too many people on the planet?

[00:28:47] Book: Limits to Growth by Donella H. Meadows and Updated Book: Limits to Growth: The 30-Year Update by Donella H. Meadows and Jorgen Randers. Also see this editorial by Tommy’s Dad: Mineral Resources and the Limits to Growth by Bernard J. Wood.

[00:30:32] Peak phosphorus.

[00:32:20] Full accounting on lab meat.

[00:35:00] To donate: sustainabledish.com/film.

[00:35:47] Belcampo Meat Camps.

[00:35:58] Thrive Market.

[00:36:06] Campaign on Generosity: sustainabledish.com/film.

[00:37:44] Robb Wolf, Mark Sisson, Chris Kresser, JP Sears.

[00:38:09] Sustainable Dish on Instagram.

]]>
clean
NBT People: Sarah Wnenchak https://nourishbalancethrive.s3.amazonaws.com/podcast/Sarah.Wnenchak.2017-10-25.at.11.10.mp3 Sarah Wnenchak has been working with us for the past 18 months and she recently kindly agreed to be interviewed for my podcast. We think that Sarah’s neurological and hormonal problems originated from several rounds of antibiotics for tonsillitis, and as the pictured Doctor’s Data Comprehensive Stool Analysis before and after shows, she responded very well to a herbal weeding and probiotic seeding protocol.

Perhaps the most crucial change Sarah made while working with us was the switch from oral birth control to The Fertility Awareness Method.

Sarah is now a Bulletproof certified health coach and consults with clients on diet and lifestyle alongside her vinyasa style yoga teaching at Truly Yoga Studio where she is the founder.

Here’s the outline of this interview with Sarah Wnenchak:

[00:00:44] Bulletproof Training Institute.

[00:01:14] Tonsillitis.

[00:01:23] 5 rounds of antibiotics.

[00:02:51] Hormones and oral birth control.

[00:05:31] Neurological symptoms as side effects.

[00:06:43] Depression and anxiety.

[00:07:08] Higher order anxiety.

[00:08:38] Inability to feel pleasure.

[00:10:44] Newsletter: Nourish Balance Thrive Highlights series. Article referenced in Highlights #25: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD.

[00:12:22] Podcast: The Truth About Fertility and the Fertility Awareness Method with Julie Kelly and Toréa Rodriguez.

[00:12:33] Book: Taking Charge of Your Fertility, 20th Anniversary Edition: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler.

[00:12:42] About basal body temperature, Daysy basal thermometer and the Daysy app.

[00:16:35] Gluten sensitivity and sugar cravings.

[00:17:56] Including more fats as ghee, butter and MCT.

[00:18:26] Iron, magnesium and B vitamin deficiencies.

[00:20:53] Vinyasa yoga.

[00:22:14] You don't realise how bad you feel until you feel better.

[00:22:57] Podcast: How to Create Behaviour Change with Simon Marshall.

[00:24:20] Mindfulness meditation. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD.

[00:25:10] Ritual.

[00:25:35] Grounding and connecting with nature.

[00:25:50] Dry skin brushing.

[00:27:55] DUTCH and circadian rhythm.

[00:28:45] f.lux and amber light bulbs.

[00:30:04] Essential oils.

[00:30:53] Doctor's Data Comprehensive Stool Analysis with Parasitology (CSAP).

[00:31:36] Sarah’s before CSAP results and after CSAP results -- see above.

[00:31:49] Study: Taha Rashid and Alan Ebringer, “Autoimmunity in Rheumatic Diseases Is Induced by Microbial Infections via Crossreactivity or Molecular Mimicry,” Autoimmune Diseases, vol. 2012, Article ID 539282, 9 pages, 2012. doi:10.1155/2012/539282.

[00:32:07] Raintree C-F.

[00:33:00] Finding a purpose.

[00:35:02] Khan Academy, Metabolic Fitness Pro, Kalish Mentorship, Functional Diagnostic Nutrition (FDN).

[00:35:31] Bulletproof certification, Bulletproof Conference info, and Bulletproof Conference 2017 live stream.

[00:37:17] Dr Mark Atkinson.

[00:38:15] Satya Health and Wellness.

[00:38:37] Truly Yoga Studio.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Sarah.Wnenchak.2017-10-25.at.11.10.mp3 Sat, 02 Dec 2017 17:12:30 GMT Christopher Kelly Sarah Wnenchak has been working with us for the past 18 months and she recently kindly agreed to be interviewed for my podcast. We think that Sarah’s neurological and hormonal problems originated from several rounds of antibiotics for tonsillitis, and as the pictured Doctor’s Data Comprehensive Stool Analysis before and after shows, she responded very well to a herbal weeding and probiotic seeding protocol.

Perhaps the most crucial change Sarah made while working with us was the switch from oral birth control to The Fertility Awareness Method.

Sarah is now a Bulletproof certified health coach and consults with clients on diet and lifestyle alongside her vinyasa style yoga teaching at Truly Yoga Studio where she is the founder.

Here’s the outline of this interview with Sarah Wnenchak:

[00:00:44] Bulletproof Training Institute.

[00:01:14] Tonsillitis.

[00:01:23] 5 rounds of antibiotics.

[00:02:51] Hormones and oral birth control.

[00:05:31] Neurological symptoms as side effects.

[00:06:43] Depression and anxiety.

[00:07:08] Higher order anxiety.

[00:08:38] Inability to feel pleasure.

[00:10:44] Newsletter: Nourish Balance Thrive Highlights series. Article referenced in Highlights #25: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD.

[00:12:22] Podcast: The Truth About Fertility and the Fertility Awareness Method with Julie Kelly and Toréa Rodriguez.

[00:12:33] Book: Taking Charge of Your Fertility, 20th Anniversary Edition: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler.

[00:12:42] About basal body temperature, Daysy basal thermometer and the Daysy app.

[00:16:35] Gluten sensitivity and sugar cravings.

[00:17:56] Including more fats as ghee, butter and MCT.

[00:18:26] Iron, magnesium and B vitamin deficiencies.

[00:20:53] Vinyasa yoga.

[00:22:14] You don't realise how bad you feel until you feel better.

[00:22:57] Podcast: How to Create Behaviour Change with Simon Marshall.

[00:24:20] Mindfulness meditation. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD.

[00:25:10] Ritual.

[00:25:35] Grounding and connecting with nature.

[00:25:50] Dry skin brushing.

[00:27:55] DUTCH and circadian rhythm.

[00:28:45] f.lux and amber light bulbs.

[00:30:04] Essential oils.

[00:30:53] Doctor's Data Comprehensive Stool Analysis with Parasitology (CSAP).

[00:31:36] Sarah’s before CSAP results and after CSAP results -- see above.

[00:31:49] Study: Taha Rashid and Alan Ebringer, “Autoimmunity in Rheumatic Diseases Is Induced by Microbial Infections via Crossreactivity or Molecular Mimicry,” Autoimmune Diseases, vol. 2012, Article ID 539282, 9 pages, 2012. doi:10.1155/2012/539282.

[00:32:07] Raintree C-F.

[00:33:00] Finding a purpose.

[00:35:02] Khan Academy, Metabolic Fitness Pro, Kalish Mentorship, Functional Diagnostic Nutrition (FDN).

[00:35:31] Bulletproof certification, Bulletproof Conference info, and Bulletproof Conference 2017 live stream.

[00:37:17] Dr Mark Atkinson.

[00:38:15] Satya Health and Wellness.

[00:38:37] Truly Yoga Studio.

]]>
no
How to Get Deep Insights on Hormones and Their Metabolism https://nourishbalancethrive.s3.amazonaws.com/podcast/Mark.Newman.on.2017-11-08.at.09.11.mp3 After spending years directing urinary and salivary hormone testing, analytical chemist Mark Newman set out to combine the best of both worlds with the DUTCH (Dried Urine Test for Comprehensive Hormones).

For the past couple of years, we’ve been happily using the DUTCH as a tool for improving health and performance in athletes as part of our Elite Performance Program.

In this interview, Mark discusses the recent expansion and improvement of the DUTCH to include the cortisol awakening response (CAR), and several markers related to hormone and neurotransmitter metabolism.

Here’s the outline of this interview with Mark Newman:

[00:00:54] DUTCH (Dried Urine Test for Comprehensive Hormones).

[00:02:49] Cortisol clearance. Video: Tutorial on cortisol.

[00:03:32] 8-Hydroxy-2-deoxyguanosine (8-OH-dG).

[00:05:02] Obesity.

[00:05:21] Cushing’s syndrome.

[00:05:44] Fat sequesters hormones.

[00:08:58] Thyroid and cortisol clearance.

[00:09:20] Studies: 1, 2, and 3.

[00:11:51] Circadian rhythm.

[00:12:39] Cortisol awakening response (CAR).

[00:14:31] Studies: References 1, 2, 3, 4, and 5.                 

[00:16:34] Why you can't see the CAR with urine.

[00:18:08] Correlations between glucose, c-peptide, and cortisol.

[00:19:50] The CAR is a proxy.

[00:21:30] Clinical implications of the CAR.

[00:25:28] 8-OH-dG on PubMed.

[00:26:43] Joergensen, Anders, et al. “Association between urinary excretion of cortisol and markers of oxidatively damaged DNA and RNA in humans.” PLoS One 6.6 (2011): e20795.

[00:27:00] Melatonin is an antioxidant.

[00:27:14] 4-OH oestrogen metabolite. Video: Estrogen Tutorial.

[00:28:26] Will there be a full OAT?

[00:28:53] Neurotransmitters.

[00:29:57] Kynurenine pathway. Article: Electrons, Neurotoxins, NAD+, and Mitochondria by Tommy Wood MD, PhD.

[00:31:01] NAD and vitamin B6, xanthurenic acid.

[00:32:01] MMA, folate.

[00:32:52] Article: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD.

[00:33:37] Hydroxymethylglutarate (HMG) is the precursor to Coenzyme Q10 (CoQ10) production.

[00:35:41] Evidence-based markers.

[00:37:09] Doing experiments, DIM.

[00:39:14] Adding markers, value vs noise.

[00:40:58] Great Plains OAT (Organic Acids Test).

[00:41:15] Podcast: The Cortisol Awakening Response with Mark Newman, MS.

[00:41:39] Machine Learning. Podcasts: How to Teach Machines That Can Learn with Dr. Pedro Domingos, PhD and How “Machine Learning” Can Predict Your Blood, Urine, Stool, Saliva & More! With Dr. Tommy Wood.

[00:42:16] Mass spec, immunoassay test.

[00:45:17] Predicting the CAR.

[00:45:56] Linear correlations.

[00:50:06] Receptor activity, house analogy.

[00:51:10] Elite Performance Program and the 7-Minute Analysis.

[00:52:11] Getting the DUTCH done.

[00:53:50] The Institute for Functional Medicine (IFM).

[00:55:07] The process of elimination.

[00:55:43] Precision Analytical at dutchtest.com.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Mark.Newman.on.2017-11-08.at.09.11.mp3 Tue, 28 Nov 2017 19:11:00 GMT Christopher Kelly After spending years directing urinary and salivary hormone testing, analytical chemist Mark Newman set out to combine the best of both worlds with the DUTCH (Dried Urine Test for Comprehensive Hormones).

For the past couple of years, we’ve been happily using the DUTCH as a tool for improving health and performance in athletes as part of our Elite Performance Program.

In this interview, Mark discusses the recent expansion and improvement of the DUTCH to include the cortisol awakening response (CAR), and several markers related to hormone and neurotransmitter metabolism.

Here’s the outline of this interview with Mark Newman:

[00:00:54] DUTCH (Dried Urine Test for Comprehensive Hormones).

[00:02:49] Cortisol clearance. Video: Tutorial on cortisol.

[00:03:32] 8-Hydroxy-2-deoxyguanosine (8-OH-dG).

[00:05:02] Obesity.

[00:05:21] Cushing’s syndrome.

[00:05:44] Fat sequesters hormones.

[00:08:58] Thyroid and cortisol clearance.

[00:09:20] Studies: 1, 2, and 3.

[00:11:51] Circadian rhythm.

[00:12:39] Cortisol awakening response (CAR).

[00:14:31] Studies: References 1, 2, 3, 4, and 5.                 

[00:16:34] Why you can't see the CAR with urine.

[00:18:08] Correlations between glucose, c-peptide, and cortisol.

[00:19:50] The CAR is a proxy.

[00:21:30] Clinical implications of the CAR.

[00:25:28] 8-OH-dG on PubMed.

[00:26:43] Joergensen, Anders, et al. “Association between urinary excretion of cortisol and markers of oxidatively damaged DNA and RNA in humans.” PLoS One 6.6 (2011): e20795.

[00:27:00] Melatonin is an antioxidant.

[00:27:14] 4-OH oestrogen metabolite. Video: Estrogen Tutorial.

[00:28:26] Will there be a full OAT?

[00:28:53] Neurotransmitters.

[00:29:57] Kynurenine pathway. Article: Electrons, Neurotoxins, NAD+, and Mitochondria by Tommy Wood MD, PhD.

[00:31:01] NAD and vitamin B6, xanthurenic acid.

[00:32:01] MMA, folate.

[00:32:52] Article: New Research: Birth Control Pill, Depression and Autoimmunity by Kelly Brogan MD.

[00:33:37] Hydroxymethylglutarate (HMG) is the precursor to Coenzyme Q10 (CoQ10) production.

[00:35:41] Evidence-based markers.

[00:37:09] Doing experiments, DIM.

[00:39:14] Adding markers, value vs noise.

[00:40:58] Great Plains OAT (Organic Acids Test).

[00:41:15] Podcast: The Cortisol Awakening Response with Mark Newman, MS.

[00:41:39] Machine Learning. Podcasts: How to Teach Machines That Can Learn with Dr. Pedro Domingos, PhD and How “Machine Learning” Can Predict Your Blood, Urine, Stool, Saliva & More! With Dr. Tommy Wood.

[00:42:16] Mass spec, immunoassay test.

[00:45:17] Predicting the CAR.

[00:45:56] Linear correlations.

[00:50:06] Receptor activity, house analogy.

[00:51:10] Elite Performance Program and the 7-Minute Analysis.

[00:52:11] Getting the DUTCH done.

[00:53:50] The Institute for Functional Medicine (IFM).

[00:55:07] The process of elimination.

[00:55:43] Precision Analytical at dutchtest.com.

]]>
clean
The Keto Masterclass with Robb Wolf https://nourishbalancethrive.s3.amazonaws.com/podcast/Robb.Wolf.171106.mp3 This episode is a roundtable discussion with Tommy Wood, MD, PhD and New York Times best-selling author Robb Wolf on Robb’s new Keto Masterclass, a 45-day program to kickstart your keto lifestyle.

The masterclass is an online training course that I completed ahead of recording this episode. Think of the class as a comprehensive instruction manual complete with troubleshooting guide for fat loss and improved metabolic health. If you’re brand new, the course is perfect for you. If you’ve been living the lifestyle for some time, it may still be helpful to read the manual to see if there’s anything you’ve missed.

Here’s the outline of this interview with Robb Wolf and Dr Tommy Wood:

[00:01:15] Ken Ford on STEM-Talk.

[00:01:33] Books: The Paleo Solution: The Original Human Diet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You.

[00:03:34] CrossFit.

[00:05:28] Ryan Levesque, Ask Method.

[00:07:30] Blog: Optimizing Cycling Stage Race Performance using Nutritional Ketosis by Sami Inkinen.

[00:10:05] The course is for the Weight Watchers crowd.

[00:12:50] Facebook Video: Paleo vs keto video with Robb and Nicki.

[00:14:42] The NBT 7-minute analysis.

[00:16:10] Facebook Group: Richard Nikoley's Ketotard Chronicles.

[00:17:00] Mike Rowe and Dirty Jobs.

[00:19:28] When are you fixed?

[00:20:10] Book: Diabetes Epidemic & You by Joseph R. Kraft to learn about the Kraft test (5 hour GTT), Lipoprotein Insulin Resistance Index (LP-IR): A Lipoprotein Particle–Derived Measure of Insulin Resistance.

[00:20:34] 7-day carb test.

[00:20:59] Eating while the sun is up.

[00:22:16] Full carnivore, ketotic.org guys.

[00:22:59] The Keto Summit.

[00:23:33] Ketogains.

[00:23:48] Electrolytes.

[00:24:47] Calories and food quality matter.

[00:25:55] Thyroid and adrenal issues.

[00:27:01] Undereating.

[00:28:09] Doc Parsley’s Sleep Remedy.

[00:28:27] Blog: Virta Health: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD.

[00:28:58] Managing symptoms.

[00:30:11] Warren Buffett.

[00:30:48] Stephen Phinney, MD, PhD.

[00:31:46] Loren Cordain, PhD on sodium.

[00:33:38] Jeff Volek, PhD, RD.

[00:33:53] Book: The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life by James DiNicolantonio.

[00:34:56] Sodium, potassium, magnesium, calcium (be careful).

[00:36:22] Studies: DeFronzo, R. A. "The effect of insulin on renal sodium metabolism." Diabetologia 21.3 (1981): 165-171 and Brands, Michael W., and M. Marlina Manhiani. "Sodium-retaining effect of insulin in diabetes." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.11 (2012): R1101-R1109.

[00:37:35] Presentation: Oxidative Stress & Carbohydrate Intolerance: An Ancestral Perspective by Chris Masterjohn, PhD.

[00:39:05] Ted Naiman ways to enter ketosis infographic.

[00:40:50] Pitocin, brand name medication for oxytocin.  

[00:42:33] Marty Kendall’s Nutrient Optimiser.

[00:44:41] Metabolic flexibility and undereating.

[00:46:21] Podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson and The Importance of Strength Training for Endurance Athlete with Mike T. Nelson.

[00:46:42] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:47:07] Keto-mojo meter.

[00:48:17] What to measure.

[00:49:57] Myostatin inhibition.

[00:50:37] Study:  Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546 and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall.

[00:53:24] Metformin works so well because of multiple mechanisms.

[00:54:03] Acetone.

[00:54:35] Cori cycle.

[00:55:49] Book: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany.

[00:56:41] Tracking body mass.

[00:57:37] Performance benchmarks.

[00:59:03] Simon Marshall and Podcast: How to Create Behaviour Change with Simon Marshall.

[00:59:31] Paul Itoi, senza.us.

[01:00:25] Loss aversion.

[01:01:27] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

[01:02:04] Studies: Bistrian, Bruce R., et al. "Nitrogen metabolism and insulin requirements in obese diabetic adults on a protein-sparing modified fast." Diabetes 25.6 (1976): 494-504 and Furber, Matthew, et al. "A 7-day high protein hypocaloric diet promotes cellular metabolic adaptations and attenuates lean mass loss in healthy males." Clinical Nutrition Experimental(2017).

[01:06:30] Very similar weight loss regardless of the diet.

[01:07:11] Presentation: Low Carb Breckenridge 2017: The way to a man's heart is through the stomach with Dr. Tommy Wood.

[01:09:44] Keto Masterclass details.

[01:10:19] Epigenetics.

[01:12:13] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! with Dr. Tommy Wood.

[01:13:21] Price $49!

[01:15:28] Get Keto Masterclass.

[01:16:30] Ivor Cummins.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Robb.Wolf.171106.mp3 Wed, 22 Nov 2017 10:11:05 GMT Christopher Kelly This episode is a roundtable discussion with Tommy Wood, MD, PhD and New York Times best-selling author Robb Wolf on Robb’s new Keto Masterclass, a 45-day program to kickstart your keto lifestyle.

The masterclass is an online training course that I completed ahead of recording this episode. Think of the class as a comprehensive instruction manual complete with troubleshooting guide for fat loss and improved metabolic health. If you’re brand new, the course is perfect for you. If you’ve been living the lifestyle for some time, it may still be helpful to read the manual to see if there’s anything you’ve missed.

Here’s the outline of this interview with Robb Wolf and Dr Tommy Wood:

[00:01:15] Ken Ford on STEM-Talk.

[00:01:33] Books: The Paleo Solution: The Original Human Diet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You.

[00:03:34] CrossFit.

[00:05:28] Ryan Levesque, Ask Method.

[00:07:30] Blog: Optimizing Cycling Stage Race Performance using Nutritional Ketosis by Sami Inkinen.

[00:10:05] The course is for the Weight Watchers crowd.

[00:12:50] Facebook Video: Paleo vs keto video with Robb and Nicki.

[00:14:42] The NBT 7-minute analysis.

[00:16:10] Facebook Group: Richard Nikoley's Ketotard Chronicles.

[00:17:00] Mike Rowe and Dirty Jobs.

[00:19:28] When are you fixed?

[00:20:10] Book: Diabetes Epidemic & You by Joseph R. Kraft to learn about the Kraft test (5 hour GTT), Lipoprotein Insulin Resistance Index (LP-IR): A Lipoprotein Particle–Derived Measure of Insulin Resistance.

[00:20:34] 7-day carb test.

[00:20:59] Eating while the sun is up.

[00:22:16] Full carnivore, ketotic.org guys.

[00:22:59] The Keto Summit.

[00:23:33] Ketogains.

[00:23:48] Electrolytes.

[00:24:47] Calories and food quality matter.

[00:25:55] Thyroid and adrenal issues.

[00:27:01] Undereating.

[00:28:09] Doc Parsley’s Sleep Remedy.

[00:28:27] Blog: Virta Health: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD.

[00:28:58] Managing symptoms.

[00:30:11] Warren Buffett.

[00:30:48] Stephen Phinney, MD, PhD.

[00:31:46] Loren Cordain, PhD on sodium.

[00:33:38] Jeff Volek, PhD, RD.

[00:33:53] Book: The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life by James DiNicolantonio.

[00:34:56] Sodium, potassium, magnesium, calcium (be careful).

[00:36:22] Studies: DeFronzo, R. A. "The effect of insulin on renal sodium metabolism." Diabetologia 21.3 (1981): 165-171 and Brands, Michael W., and M. Marlina Manhiani. "Sodium-retaining effect of insulin in diabetes." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.11 (2012): R1101-R1109.

[00:37:35] Presentation: Oxidative Stress & Carbohydrate Intolerance: An Ancestral Perspective by Chris Masterjohn, PhD.

[00:39:05] Ted Naiman ways to enter ketosis infographic.

[00:40:50] Pitocin, brand name medication for oxytocin.  

[00:42:33] Marty Kendall’s Nutrient Optimiser.

[00:44:41] Metabolic flexibility and undereating.

[00:46:21] Podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson and The Importance of Strength Training for Endurance Athlete with Mike T. Nelson.

[00:46:42] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:47:07] Keto-mojo meter.

[00:48:17] What to measure.

[00:49:57] Myostatin inhibition.

[00:50:37] Study:  Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546 and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall.

[00:53:24] Metformin works so well because of multiple mechanisms.

[00:54:03] Acetone.

[00:54:35] Cori cycle.

[00:55:49] Book: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany.

[00:56:41] Tracking body mass.

[00:57:37] Performance benchmarks.

[00:59:03] Simon Marshall and Podcast: How to Create Behaviour Change with Simon Marshall.

[00:59:31] Paul Itoi, senza.us.

[01:00:25] Loss aversion.

[01:01:27] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

[01:02:04] Studies: Bistrian, Bruce R., et al. "Nitrogen metabolism and insulin requirements in obese diabetic adults on a protein-sparing modified fast." Diabetes 25.6 (1976): 494-504 and Furber, Matthew, et al. "A 7-day high protein hypocaloric diet promotes cellular metabolic adaptations and attenuates lean mass loss in healthy males." Clinical Nutrition Experimental(2017).

[01:06:30] Very similar weight loss regardless of the diet.

[01:07:11] Presentation: Low Carb Breckenridge 2017: The way to a man's heart is through the stomach with Dr. Tommy Wood.

[01:09:44] Keto Masterclass details.

[01:10:19] Epigenetics.

[01:12:13] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! with Dr. Tommy Wood.

[01:13:21] Price $49!

[01:15:28] Get Keto Masterclass.

[01:16:30] Ivor Cummins.

]]>
yes
The True Root Causes of Cardiovascular Disease https://nourishbalancethrive.s3.amazonaws.com/podcast/Jeff.Gerber.Work.on.2017-10-31.at.11.43.mp3 Dr Jeffry N. Gerber, MD, FAAFP is a board-certified family physician and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare to the local community since 1993 and continues that tradition with an emphasis on longevity, wellness and prevention.

In this interview, Dr Gerber describes the major root causes of cardiovascular disease, the most important of which is insulin-resistant Type 2 Diabetes.

Worried about your heart disease risk? Get a coronary artery calcium (CAC) score.

Your CAC score (and the rate of progression of your CAC score) is probably the best easily-available predictor of cardiac events. A recent paper from the CARDIA study also showed that an elevated CAC score was highly predictive of long-term heart disease risk in younger adults (18-30 year-olds).

Here’s the outline of this interview with Dr. Jeffry N. Gerber, MD:

[00:01:27] Clinical experience.

[00:02:27] Interest in low-carb diets.

[00:03:21] Presentation: Ivor Cummins: “Roads to Ruin?” The Pathways and Implications of Insulin Resistance.

[00:03:38] Book: Diabetes Epidemic & You by Joseph R. Kraft.

[00:04:23] Professor Grant Schofield and Catherine Crofts, PhD. Podcast: Hyperinsulinaemia and Cognitive Decline with Catherine Crofts, PhD.

[00:05:08] Hyperinsulinemia and CVD.

[00:06:39] The 2 hour insulin test < 30 UI/mL.

[00:07:20] Fiorentino, Teresa Vanessa, et al. "One-hour postload hyperglycemia is a stronger predictor of type 2 diabetes than impaired fasting glucose." The Journal of Clinical Endocrinology & Metabolism 100.10 (2015): 3744-3751.

[00:07:51] < 5 UI/mL fasting insulin.

[00:10:40] What causes CVD?

[00:11:49] Carl von Rokitansky.

[00:12:02] Rudolf Virchow.

[00:12:19] Blog: Dr. Malcolm Kendrick.

[00:13:49] Russell Ross.

[00:15:40] List of things that cause CVD.

[00:16:44] Nitric Oxide.

[00:17:43] Jerry Reaven.

[00:19:19] Vega, Gloria Lena, et al. "Triglyceride–to–high-density-lipoprotein-cholesterol ratio is an index of heart disease mortality and of incidence of type 2 diabetes mellitus in men." Journal of Investigative Medicine 62.2 (2014): 345-349.

[00:20:17] The Framingham study.

[00:21:53] LDL-P and advanced testing.

[00:22:32] CAC score.

[00:23:41] Intimal media thickness.

[00:26:11] Ordering a scan.

[00:26:41] 64-slice EBCT machine.

[00:27:08] Valenti, Valentina, et al. "A 15-year warranty period for asymptomatic individuals without coronary artery calcium: a prospective follow-up of 9,715 individuals." JACC: Cardiovascular Imaging 8.8 (2015): 900-909.

[00:28:15] Soft plaque.

[00:28:57] CT angiogram.

[00:29:44] Don't let perfect be the enemy of very good.

[00:30:34] How to get a zero score.

[00:31:28] Industrial seed oils.

[00:32:02] D3/K2, magnesium, vitamin C.

[00:33:29] Statins.

[00:33:47] Absolute risk reduction data.

[00:34:13] Ridker, Paul M., et al. "Rosuvastatin to prevent vascular events in men and women with elevated C-reactive protein." New England Journal of Medicine 359.21 (2008): 2195.

[00:34:40] NICE guidelines for prevention of cardiovascular disease.

[00:36:45] Studies: Puri, Rishi, et al. "Impact of statins on serial coronary calcification during atheroma progression and regression." Journal of the American College of Cardiology 65.13 (2015): 1273-1282, Sattar, Naveed, et al. "Statins and risk of incident diabetes: a collaborative meta-analysis of randomised statin trials." The Lancet 375.9716 (2010): 735-742, and Preiss, David, et al. "Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: a meta-analysis." Jama 305.24 (2011): 2556-2564.

[00:37:22] Interview: Calcification and CAC with the Expert: Professor Matthew J. Budoff, MD, FAAC, Part 1 and Professor Matthew J. Budoff Part 2: Primary Care Physicians and CAC.

[00:37:41] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by Ivor Cummins and Dr. Jeffry Gerber – February 6, 2018.

[00:38:50] Four body types: Skinny, insulin-resistant type, the overweight, typical T2 diabetic type, the overweight, insulin-sensitive type, and the metabolically healthy type.

[00:40:50] Conference: Low-Carb Breckenridge 2018.

[00:41:28] Dr Rod Tayler.

[00:42:25] Dr Andrew Mentee and the PURE study.

[00:42:46] List of speakers at Low-Carb Breckenridge 2018.

[00:43:06] IHMC STEM-Talk Episode 41: Dr David Diamond talks about the role of fat, cholesterol, and statin drugs in heart disease.        

[00:44:15] Dr Jeffry N. Gerber, MD, FAAFP.

[00:45:27] Rebuttal: 9NEWS – Explaining the science behind the keto diet with Dr Jeffrey Gerber.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Jeff.Gerber.Work.on.2017-10-31.at.11.43.mp3 Fri, 17 Nov 2017 17:11:13 GMT Christopher Kelly Dr Jeffry N. Gerber, MD, FAAFP is a board-certified family physician and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare to the local community since 1993 and continues that tradition with an emphasis on longevity, wellness and prevention.

In this interview, Dr Gerber describes the major root causes of cardiovascular disease, the most important of which is insulin-resistant Type 2 Diabetes.

Worried about your heart disease risk? Get a coronary artery calcium (CAC) score.

Your CAC score (and the rate of progression of your CAC score) is probably the best easily-available predictor of cardiac events. A recent paper from the CARDIA study also showed that an elevated CAC score was highly predictive of long-term heart disease risk in younger adults (18-30 year-olds).

Here’s the outline of this interview with Dr. Jeffry N. Gerber, MD:

[00:01:27] Clinical experience.

[00:02:27] Interest in low-carb diets.

[00:03:21] Presentation: Ivor Cummins: “Roads to Ruin?” The Pathways and Implications of Insulin Resistance.

[00:03:38] Book: Diabetes Epidemic & You by Joseph R. Kraft.

[00:04:23] Professor Grant Schofield and Catherine Crofts, PhD. Podcast: Hyperinsulinaemia and Cognitive Decline with Catherine Crofts, PhD.

[00:05:08] Hyperinsulinemia and CVD.

[00:06:39] The 2 hour insulin test < 30 UI/mL.

[00:07:20] Fiorentino, Teresa Vanessa, et al. "One-hour postload hyperglycemia is a stronger predictor of type 2 diabetes than impaired fasting glucose." The Journal of Clinical Endocrinology & Metabolism 100.10 (2015): 3744-3751.

[00:07:51] < 5 UI/mL fasting insulin.

[00:10:40] What causes CVD?

[00:11:49] Carl von Rokitansky.

[00:12:02] Rudolf Virchow.

[00:12:19] Blog: Dr. Malcolm Kendrick.

[00:13:49] Russell Ross.

[00:15:40] List of things that cause CVD.

[00:16:44] Nitric Oxide.

[00:17:43] Jerry Reaven.

[00:19:19] Vega, Gloria Lena, et al. "Triglyceride–to–high-density-lipoprotein-cholesterol ratio is an index of heart disease mortality and of incidence of type 2 diabetes mellitus in men." Journal of Investigative Medicine 62.2 (2014): 345-349.

[00:20:17] The Framingham study.

[00:21:53] LDL-P and advanced testing.

[00:22:32] CAC score.

[00:23:41] Intimal media thickness.

[00:26:11] Ordering a scan.

[00:26:41] 64-slice EBCT machine.

[00:27:08] Valenti, Valentina, et al. "A 15-year warranty period for asymptomatic individuals without coronary artery calcium: a prospective follow-up of 9,715 individuals." JACC: Cardiovascular Imaging 8.8 (2015): 900-909.

[00:28:15] Soft plaque.

[00:28:57] CT angiogram.

[00:29:44] Don't let perfect be the enemy of very good.

[00:30:34] How to get a zero score.

[00:31:28] Industrial seed oils.

[00:32:02] D3/K2, magnesium, vitamin C.

[00:33:29] Statins.

[00:33:47] Absolute risk reduction data.

[00:34:13] Ridker, Paul M., et al. "Rosuvastatin to prevent vascular events in men and women with elevated C-reactive protein." New England Journal of Medicine 359.21 (2008): 2195.

[00:34:40] NICE guidelines for prevention of cardiovascular disease.

[00:36:45] Studies: Puri, Rishi, et al. "Impact of statins on serial coronary calcification during atheroma progression and regression." Journal of the American College of Cardiology 65.13 (2015): 1273-1282, Sattar, Naveed, et al. "Statins and risk of incident diabetes: a collaborative meta-analysis of randomised statin trials." The Lancet 375.9716 (2010): 735-742, and Preiss, David, et al. "Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: a meta-analysis." Jama 305.24 (2011): 2556-2564.

[00:37:22] Interview: Calcification and CAC with the Expert: Professor Matthew J. Budoff, MD, FAAC, Part 1 and Professor Matthew J. Budoff Part 2: Primary Care Physicians and CAC.

[00:37:41] Book: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by Ivor Cummins and Dr. Jeffry Gerber – February 6, 2018.

[00:38:50] Four body types: Skinny, insulin-resistant type, the overweight, typical T2 diabetic type, the overweight, insulin-sensitive type, and the metabolically healthy type.

[00:40:50] Conference: Low-Carb Breckenridge 2018.

[00:41:28] Dr Rod Tayler.

[00:42:25] Dr Andrew Mentee and the PURE study.

[00:42:46] List of speakers at Low-Carb Breckenridge 2018.

[00:43:06] IHMC STEM-Talk Episode 41: Dr David Diamond talks about the role of fat, cholesterol, and statin drugs in heart disease.        

[00:44:15] Dr Jeffry N. Gerber, MD, FAAFP.

[00:45:27] Rebuttal: 9NEWS – Explaining the science behind the keto diet with Dr Jeffrey Gerber.

]]>
no
How to Understand Glucose Regulation https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-10-24.at.11.00.mp3 Bryan Walsh, our favourite doctor, teacher and critical thinker is back on the podcast to talk about perhaps one of the most import of health topics: blood glucose regulation.

Why care about blood glucose? Didn’t I test that already?

Isn’t it time to move on and start thinking about something a bit sexier?

In this interview, Bryan argues no, and that the low hanging fruit remains whilst many practitioners move onto the harder to reach or less important interventions. I’m looking at you, MTHFR!

You could listen to this podcast to learn something about a class of hormone called incretins, the first-phase insulin response, and the primary action of insulin. If you like what you hear, I’d highly recommend you sign up for Bryan’s new training course, Everything You Ever Wanted To Know About Glucose Regulation.

Full disclosure: I am a true fan of Bryan’s. I buy everything he produces sight unseen. I’m always surprised and delighted by what I receive, and when listeners and clients ask me where I got my biochemistry and physiology education, I send them to Bryan. I pay full price for all Bryan’s work and there’s no financial affiliation.

Here’s the outline of this interview with Dr Bryan Walsh, ND:

[00:00:15] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:01:02] Cabbage Tree.

[00:02:36] Bridging the gap between conventional and naturopathic medicine.

[00:03:33] Sustained Health Engineering.

[00:04:43] Pellagra, Lyme Disease.

[00:05:32] Vitamin D.

[00:05:52] Article on Gizmodo: “Blowing Smoke Up Your Ass" Used to Be Literal.

[00:08:46] Blood glucose. Podcast: Poor Misunderstood Insulin with Dr Tommy Wood.  

[00:10:09] Infertility and libido.

[00:10:26] Depression and anxiety.

[00:10:50] HbA1c.

[00:11:56] Pathway ADD.

[00:12:40] Mapping the human genome.

[00:12:59] Microbiome.

[00:13:59] Low hanging fruit on a CBC paper.

[00:15:33] Blood glucose variability and long-term health.

[00:17:06] First phase insulin response.

[00:18:50] Second phase is insulin on demand.

[00:20:37] Blunted postprandial response is the earliest predictor of T2D.

[00:22:04] GlycoMark measures glycemic variability.

[00:24:26] GlycoMark < 15 indicates loss of the first phase insulin response.

[00:26:30] Glycated proteins, e.g. fructosamine.

[00:29:28] References for optimal ranges for fasting blood glucose.

[00:31:53] 80-90 mg/dL. Reference 1, 2, 3, and 4.

[00:33:36] Fasting blood glucose, how low should it go? References 1, 2, 3, and 4.

[00:34:23] Heart Rate Variability (HRV) and Podcast: Jason Moore of EliteHRV.

[00:34:40] PCOS and Podcast: Dr Frassetto of the PCOS Paleo Study.

[00:35:23] Incretins, GLP-1

[00:37:18] Gabor Erdosi at the Lower Insulin Facebook group.

[00:37:49] The primary action of insulin is to suppress glucagon.

[00:38:51] GABA.

[00:39:30] What is insulin resistance? Where does it happen?

[00:41:26] GLUT-4 transporters.

[00:42:11] Ceramides.

[00:42:33] Insulin resistance is protective.

[00:45:30] Insulin might be a bad idea. Study: Nolan, Christopher J., et al. "Insulin resistance as a physiological defense against metabolic stress: implications for the management of subsets of type 2 diabetes." Diabetes 64.3 (2015): 673-686.

[00:48:13] What to do example.

[00:48:53] C-peptide.

[00:50:06] Chewing food and GLP-1. Study: Li, Jie, et al. "Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men." The American journal of clinical nutrition 94.3 (2011): 709-716.

[00:50:39] Quercetin, supplements.

[00:51:54] Course: Everything You Ever Wanted To Know About Glucose Dysregulation.

[00:55:19] Reactive hypoglycemia.

[00:57:06] 1,000 True Fans.

[00:58:09] For more from Dr Walsh check out: drwalsh.com, metabolicfitnesspro.com.

[00:59:10] Podcast: WAYYYY Beyond Diet & Exercise with Dr. Bryan Walsh.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/bryanpwalsh.on.2017-10-24.at.11.00.mp3 Fri, 10 Nov 2017 08:11:55 GMT Christopher Kelly Bryan Walsh, our favourite doctor, teacher and critical thinker is back on the podcast to talk about perhaps one of the most import of health topics: blood glucose regulation.

Why care about blood glucose? Didn’t I test that already?

Isn’t it time to move on and start thinking about something a bit sexier?

In this interview, Bryan argues no, and that the low hanging fruit remains whilst many practitioners move onto the harder to reach or less important interventions. I’m looking at you, MTHFR!

You could listen to this podcast to learn something about a class of hormone called incretins, the first-phase insulin response, and the primary action of insulin. If you like what you hear, I’d highly recommend you sign up for Bryan’s new training course, Everything You Ever Wanted To Know About Glucose Regulation.

Full disclosure: I am a true fan of Bryan’s. I buy everything he produces sight unseen. I’m always surprised and delighted by what I receive, and when listeners and clients ask me where I got my biochemistry and physiology education, I send them to Bryan. I pay full price for all Bryan’s work and there’s no financial affiliation.

Here’s the outline of this interview with Dr Bryan Walsh, ND:

[00:00:15] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:01:02] Cabbage Tree.

[00:02:36] Bridging the gap between conventional and naturopathic medicine.

[00:03:33] Sustained Health Engineering.

[00:04:43] Pellagra, Lyme Disease.

[00:05:32] Vitamin D.

[00:05:52] Article on Gizmodo: “Blowing Smoke Up Your Ass" Used to Be Literal.

[00:08:46] Blood glucose. Podcast: Poor Misunderstood Insulin with Dr Tommy Wood.  

[00:10:09] Infertility and libido.

[00:10:26] Depression and anxiety.

[00:10:50] HbA1c.

[00:11:56] Pathway ADD.

[00:12:40] Mapping the human genome.

[00:12:59] Microbiome.

[00:13:59] Low hanging fruit on a CBC paper.

[00:15:33] Blood glucose variability and long-term health.

[00:17:06] First phase insulin response.

[00:18:50] Second phase is insulin on demand.

[00:20:37] Blunted postprandial response is the earliest predictor of T2D.

[00:22:04] GlycoMark measures glycemic variability.

[00:24:26] GlycoMark < 15 indicates loss of the first phase insulin response.

[00:26:30] Glycated proteins, e.g. fructosamine.

[00:29:28] References for optimal ranges for fasting blood glucose.

[00:31:53] 80-90 mg/dL. Reference 1, 2, 3, and 4.

[00:33:36] Fasting blood glucose, how low should it go? References 1, 2, 3, and 4.

[00:34:23] Heart Rate Variability (HRV) and Podcast: Jason Moore of EliteHRV.

[00:34:40] PCOS and Podcast: Dr Frassetto of the PCOS Paleo Study.

[00:35:23] Incretins, GLP-1

[00:37:18] Gabor Erdosi at the Lower Insulin Facebook group.

[00:37:49] The primary action of insulin is to suppress glucagon.

[00:38:51] GABA.

[00:39:30] What is insulin resistance? Where does it happen?

[00:41:26] GLUT-4 transporters.

[00:42:11] Ceramides.

[00:42:33] Insulin resistance is protective.

[00:45:30] Insulin might be a bad idea. Study: Nolan, Christopher J., et al. "Insulin resistance as a physiological defense against metabolic stress: implications for the management of subsets of type 2 diabetes." Diabetes 64.3 (2015): 673-686.

[00:48:13] What to do example.

[00:48:53] C-peptide.

[00:50:06] Chewing food and GLP-1. Study: Li, Jie, et al. "Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men." The American journal of clinical nutrition 94.3 (2011): 709-716.

[00:50:39] Quercetin, supplements.

[00:51:54] Course: Everything You Ever Wanted To Know About Glucose Dysregulation.

[00:55:19] Reactive hypoglycemia.

[00:57:06] 1,000 True Fans.

[00:58:09] For more from Dr Walsh check out: drwalsh.com, metabolicfitnesspro.com.

[00:59:10] Podcast: WAYYYY Beyond Diet & Exercise with Dr. Bryan Walsh.

]]>
clean
The D-BHB Ketone Monoester Is Here https://nourishbalancethrive.s3.amazonaws.com/podcast/Brianna.Stubbs.2017.09.mp3 This episode brought to you by Rock Lobster Cycles, beautiful bicycles handbuilt in Santa Cruz, California.

In our last interview, scientist and world champion rower Dr Brianna Stubbs had recently successfully defended her PhD in Biochemical Physiology and reached a juncture in her career. Ten months later, Brianna has retired from professional rowing but continues her passion for biochemistry with San Francisco based nootropics company HMVN where she is working to commercialise the D-BHB ketone monoester developed at Oxford University alongside Prof. Kieran Clarke.

The big news is the wait is over! After over a decade of research, the ester is finally here.

This interview is two rolled into one. In the first part, we talk about Brianna’s transition out of academia and professional sport and into the world of Silicon Valley startups. In the second part, Brianna talks about the benefits of the ketone ester and takes on some of Dr Tommy Wood’s challenging questions given to me by ahead of the interview but unseen by Brianna.

If you’re only interested in hearing about the ketone monoester, skip to the 24-minute mark.

Here’s the outline of this interview with Brianna Stubbs, PhD:

[00:01:23] Retirement from rowing.

[00:02:56] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:03:19] App: Strava.

[00:04:17] The move to San Francisco.

[00:05:00] Professor Kieran Clarke, PhD, CEO of TdeltaS.

[00:05:24] HVMN.

[00:08:27] World Rowing Championships.

[00:09:40] Rodent and then human experiments.

[00:10:37] Finding purpose and resolving ambivalence.

[00:12:09] Journaling.

[00:12:55] Mentoring.

[00:14:42] Podcast: How to Create Behaviour Change with Simon Marshall.

[00:15:08] YouTube: HVMN Enhancement Podcast: Ep. 46: Correcting Nutritional Deficiencies ft. Christopher Kelly.

[00:15:38] Tony Hsieh of Zappos.com.

[00:16:38] Body composition.

[00:17:39] BHRT (Bioidentical Hormone Replacement Therapy). Podcast: The Critical Role of Oestradiol for Women’s Cognition with Dr. Ann Hathaway, MD.

[00:17:57] DXA scan.

[00:18:09] Intermittent fasting.

[00:19:22] We Fast Facebook Community.

[00:20:42] Put on 20lb, mostly muscle.

[00:24:51] Podcast: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs.

[00:25:19] Dr. Richard Veech, Hans Krebs.

[00:26:52] Ketone metabolism.

[00:28:04] Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268.

[00:28:47] Case Report: Newport, Mary T., et al. "A new way to produce hyperketonemia: use of ketone ester in a case of Alzheimer's disease." Alzheimer's & Dementia 11.1 (2015): 99-103.

[00:29:20] FDA GRAS (generally recognized as safe).

[00:29:32] WADA.

[00:30:38] Who is the ester for?

[00:31:54] Article and Studies: Reference 1, 2 and 3.

[00:33:30] Glycogen sparing or impairing?

[00:35:57] WINGATE test.

[00:36:08] If you've got ketones, you don't break down as much protein? BCAA.

[00:36:32] Study: Vandoorne, Tijs, et al. "Intake of a Ketone Ester Drink during Recovery from Exercise Promotes mTORC1 Signaling but Not Glycogen Resynthesis in Human Muscle." Frontiers in physiology 8 (2017).

[00:37:27] Pro cycling.

[00:39:00] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269.

[00:40:05] Why is glucose required for an increase in exercise performance?

[00:41:12] Anaplaerosis. See Tommy’s letter published recently in the journal Strength and Conditioning.

[00:42:19] Should we stop using the salts?

[00:42:41] Appetite suppressing effects of ketones.

[00:43:02] D and L isomers.

[00:44:11] Dominic D'Agostino, PhD.

[00:45:14] Are diet and lifestyle still the most important factors?

[00:46:36] Caffeine, nitrates, beta-alanine.

[00:47:31] Ketone ester 30 min rowing performance.

[00:49:21] Podcast: SNR #195: Brendan Egan, PhD – Exogenous Ketone Supplementation.

[00:52:25] Study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110.

[00:52:41] Intramuscular triglycerides.

[00:53:07] Ketones as signaling molecule.

[00:53:46] YouTube: HDAC inhibitors and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall.

[00:54:27] Nicotinic acid receptor.

[00:55:11] Book: Behave: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky.

[00:56:16] General anesthesia.

[00:57:11] Two papers, Kieran hyperglycemia and Veech (ask Tommy)

[00:59:02] Exogenous ketones lower blood glucose.

[00:59:46] Biden pancreatic islet study

[01:00:26] Insulin is anti-proteolytic.

[01:00:37] George Cahill paper

[01:03:03] Who's it for?

[01:03:12] Price.

[01:04:06] Intestinal Alk Phos. See Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More with Dr. Tommy Wood.

[01:06:12] Product page at HVMN.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Brianna.Stubbs.2017.09.mp3 Mon, 06 Nov 2017 06:11:48 GMT Christopher Kelly This episode brought to you by Rock Lobster Cycles, beautiful bicycles handbuilt in Santa Cruz, California.

In our last interview, scientist and world champion rower Dr Brianna Stubbs had recently successfully defended her PhD in Biochemical Physiology and reached a juncture in her career. Ten months later, Brianna has retired from professional rowing but continues her passion for biochemistry with San Francisco based nootropics company HMVN where she is working to commercialise the D-BHB ketone monoester developed at Oxford University alongside Prof. Kieran Clarke.

The big news is the wait is over! After over a decade of research, the ester is finally here.

This interview is two rolled into one. In the first part, we talk about Brianna’s transition out of academia and professional sport and into the world of Silicon Valley startups. In the second part, Brianna talks about the benefits of the ketone ester and takes on some of Dr Tommy Wood’s challenging questions given to me by ahead of the interview but unseen by Brianna.

If you’re only interested in hearing about the ketone monoester, skip to the 24-minute mark.

Here’s the outline of this interview with Brianna Stubbs, PhD:

[00:01:23] Retirement from rowing.

[00:02:56] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:03:19] App: Strava.

[00:04:17] The move to San Francisco.

[00:05:00] Professor Kieran Clarke, PhD, CEO of TdeltaS.

[00:05:24] HVMN.

[00:08:27] World Rowing Championships.

[00:09:40] Rodent and then human experiments.

[00:10:37] Finding purpose and resolving ambivalence.

[00:12:09] Journaling.

[00:12:55] Mentoring.

[00:14:42] Podcast: How to Create Behaviour Change with Simon Marshall.

[00:15:08] YouTube: HVMN Enhancement Podcast: Ep. 46: Correcting Nutritional Deficiencies ft. Christopher Kelly.

[00:15:38] Tony Hsieh of Zappos.com.

[00:16:38] Body composition.

[00:17:39] BHRT (Bioidentical Hormone Replacement Therapy). Podcast: The Critical Role of Oestradiol for Women’s Cognition with Dr. Ann Hathaway, MD.

[00:17:57] DXA scan.

[00:18:09] Intermittent fasting.

[00:19:22] We Fast Facebook Community.

[00:20:42] Put on 20lb, mostly muscle.

[00:24:51] Podcast: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs.

[00:25:19] Dr. Richard Veech, Hans Krebs.

[00:26:52] Ketone metabolism.

[00:28:04] Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268.

[00:28:47] Case Report: Newport, Mary T., et al. "A new way to produce hyperketonemia: use of ketone ester in a case of Alzheimer's disease." Alzheimer's & Dementia 11.1 (2015): 99-103.

[00:29:20] FDA GRAS (generally recognized as safe).

[00:29:32] WADA.

[00:30:38] Who is the ester for?

[00:31:54] Article and Studies: Reference 1, 2 and 3.

[00:33:30] Glycogen sparing or impairing?

[00:35:57] WINGATE test.

[00:36:08] If you've got ketones, you don't break down as much protein? BCAA.

[00:36:32] Study: Vandoorne, Tijs, et al. "Intake of a Ketone Ester Drink during Recovery from Exercise Promotes mTORC1 Signaling but Not Glycogen Resynthesis in Human Muscle." Frontiers in physiology 8 (2017).

[00:37:27] Pro cycling.

[00:39:00] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269.

[00:40:05] Why is glucose required for an increase in exercise performance?

[00:41:12] Anaplaerosis. See Tommy’s letter published recently in the journal Strength and Conditioning.

[00:42:19] Should we stop using the salts?

[00:42:41] Appetite suppressing effects of ketones.

[00:43:02] D and L isomers.

[00:44:11] Dominic D'Agostino, PhD.

[00:45:14] Are diet and lifestyle still the most important factors?

[00:46:36] Caffeine, nitrates, beta-alanine.

[00:47:31] Ketone ester 30 min rowing performance.

[00:49:21] Podcast: SNR #195: Brendan Egan, PhD – Exogenous Ketone Supplementation.

[00:52:25] Study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110.

[00:52:41] Intramuscular triglycerides.

[00:53:07] Ketones as signaling molecule.

[00:53:46] YouTube: HDAC inhibitors and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall.

[00:54:27] Nicotinic acid receptor.

[00:55:11] Book: Behave: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky.

[00:56:16] General anesthesia.

[00:57:11] Two papers, Kieran hyperglycemia and Veech (ask Tommy)

[00:59:02] Exogenous ketones lower blood glucose.

[00:59:46] Biden pancreatic islet study

[01:00:26] Insulin is anti-proteolytic.

[01:00:37] George Cahill paper

[01:03:03] Who's it for?

[01:03:12] Price.

[01:04:06] Intestinal Alk Phos. See Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More with Dr. Tommy Wood.

[01:06:12] Product page at HVMN.

]]>
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A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice https://nourishbalancethrive.s3.amazonaws.com/podcast/Megan.Roberts.on.2017-10-13.at.09.31.mp3 Our Scientific Director Megan Hall (née Roberts) recently had some of the work from her Master’s degree published in the journal Cell Metabolism, which is seriously impressive. The paper appeared on Science Daily, and generally caused a bit of a stir in the low carb community. As we have direct access to the horse’s mouth, I’ve asked Megan to join me in this episode of the podcast to summarise the findings and give some thoughts on how it might relate to human health.

Here’s the outline of this interview with Megan Hall:

[00:00:55] Mastermind Talks.

[00:01:47] The lead up to the study.

[00:02:17] Time-restricted feeding.

[00:02:38] Are they eating longer because of a less crappy diet?

[00:04:21] Calorie restriction was the focus of Megan's lab.

[00:05:27] Stephen Phinney, MD, PhD and Jon Ramsey, PhD.

[00:06:13] Study design.

[00:07:36] High-fat diets in rodents.

[00:08:39] Two arms: longevity and healthspan.

[00:10:55] Grip strength in a rodent.

[00:11:40] Novel object test.

[00:12:55] fMRI for body composition using the EchoMRI.

[00:13:13] The results. Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546.

[00:15:40] Valter Longo, PhD and USC Longevity Institute. Studies: Brandhorst, Sebastian, et al. "A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan." Cell metabolism 22.1 (2015): 86-99 and Wei, Min, et al. "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease." Science translational medicine 9.377 (2017): eaai8700.

[00:16:27] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016): e15092.

[00:17:34] Motor function and coordination.

[00:18:58] The importance of preserving type IIA muscle fibers. Podcast: The Most Reliable Way to Lose Weight with Dr Tommy Wood and The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.

[00:19:18] Study: Zou, Xiaoting, et al. "Acetoacetate accelerates muscle regeneration and ameliorates muscular dystrophy in mice." Journal of Biological Chemistry291.5 (2016): 2181-2195.

[00:20:04] Exercise performance.

[00:21:13] Physiologic insulin resistance.

[00:22:06] Podcast: Real Food for Gestational Diabetes with Lily Nichols.

[00:24:21] Keto vs low-carb.

[00:27:05] Studies: β-Hydroxybutyrate: A Signaling Metabolite and Ketone bodies as signalling metabolites.

[00:27:49] YouTube: Histone deacetylation and inhibition.

[00:29:19] I mentioned the Khan Academy, but in the end Megan liked these videos on HDAC inhibitors and cancer and Histone deacetylation and inhibition (also mentions p53!).

[00:30:49] FOXO proteins.

[00:31:30] Lysine residues.

[00:31:48] Mn SOD.

[00:32:10] mTOR, Dr. Ron Rosedale.

[00:34:04] REDD1 protein.

[00:34:32] P53 protein, metformin.

[00:35:30] Less cancer in KD mice.

[00:36:00] Warburg Effect.

[00:36:21] Replicability.

[00:36:57] Study: Newman, John C., et al. "Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice." Cell Metabolism 26.3 (2017): 547-557.

[00:38:28] Press coverage of the study, “Eat Fat, Live Longer” at Sciencedaily.com.

[00:41:01] Soybean oil in rodent diets.

[00:41:34] Sex-dependent differences.

[00:43:23] Takeaways.

[00:44:21] Dogma displacement inertia.

[00:45:19] Exogenous ketones. Study: Stubbs, Brianna Jane, et al. "On the metabolism of exogenous ketones in humans." Frontiers in Physiology 8 (2017): 848.

[00:46:34] What does this mean for humans?

[00:47:42] Weightloss.

[00:48:36] Micromanaging the details.

[00:50:33] Who are you and what are your goals -- Robb Wolf. Podcast: Wired to Eat with Robb Wolf.

[00:51:55] Nourish Balance Thrive Highlights Series sign up.

[00:53:11] Megan's purpose.

[00:53:39] Book: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team by Simon Sinek and David Mead.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Megan.Roberts.on.2017-10-13.at.09.31.mp3 Fri, 27 Oct 2017 07:10:56 GMT Christopher Kelly Our Scientific Director Megan Hall (née Roberts) recently had some of the work from her Master’s degree published in the journal Cell Metabolism, which is seriously impressive. The paper appeared on Science Daily, and generally caused a bit of a stir in the low carb community. As we have direct access to the horse’s mouth, I’ve asked Megan to join me in this episode of the podcast to summarise the findings and give some thoughts on how it might relate to human health.

Here’s the outline of this interview with Megan Hall:

[00:00:55] Mastermind Talks.

[00:01:47] The lead up to the study.

[00:02:17] Time-restricted feeding.

[00:02:38] Are they eating longer because of a less crappy diet?

[00:04:21] Calorie restriction was the focus of Megan's lab.

[00:05:27] Stephen Phinney, MD, PhD and Jon Ramsey, PhD.

[00:06:13] Study design.

[00:07:36] High-fat diets in rodents.

[00:08:39] Two arms: longevity and healthspan.

[00:10:55] Grip strength in a rodent.

[00:11:40] Novel object test.

[00:12:55] fMRI for body composition using the EchoMRI.

[00:13:13] The results. Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546.

[00:15:40] Valter Longo, PhD and USC Longevity Institute. Studies: Brandhorst, Sebastian, et al. "A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan." Cell metabolism 22.1 (2015): 86-99 and Wei, Min, et al. "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease." Science translational medicine 9.377 (2017): eaai8700.

[00:16:27] Study: Sleiman, Sama F., et al. "Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate." Elife 5 (2016): e15092.

[00:17:34] Motor function and coordination.

[00:18:58] The importance of preserving type IIA muscle fibers. Podcast: The Most Reliable Way to Lose Weight with Dr Tommy Wood and The High-Performance Athlete with Drs Tommy Wood and Andy Galpin.

[00:19:18] Study: Zou, Xiaoting, et al. "Acetoacetate accelerates muscle regeneration and ameliorates muscular dystrophy in mice." Journal of Biological Chemistry291.5 (2016): 2181-2195.

[00:20:04] Exercise performance.

[00:21:13] Physiologic insulin resistance.

[00:22:06] Podcast: Real Food for Gestational Diabetes with Lily Nichols.

[00:24:21] Keto vs low-carb.

[00:27:05] Studies: β-Hydroxybutyrate: A Signaling Metabolite and Ketone bodies as signalling metabolites.

[00:27:49] YouTube: Histone deacetylation and inhibition.

[00:29:19] I mentioned the Khan Academy, but in the end Megan liked these videos on HDAC inhibitors and cancer and Histone deacetylation and inhibition (also mentions p53!).

[00:30:49] FOXO proteins.

[00:31:30] Lysine residues.

[00:31:48] Mn SOD.

[00:32:10] mTOR, Dr. Ron Rosedale.

[00:34:04] REDD1 protein.

[00:34:32] P53 protein, metformin.

[00:35:30] Less cancer in KD mice.

[00:36:00] Warburg Effect.

[00:36:21] Replicability.

[00:36:57] Study: Newman, John C., et al. "Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice." Cell Metabolism 26.3 (2017): 547-557.

[00:38:28] Press coverage of the study, “Eat Fat, Live Longer” at Sciencedaily.com.

[00:41:01] Soybean oil in rodent diets.

[00:41:34] Sex-dependent differences.

[00:43:23] Takeaways.

[00:44:21] Dogma displacement inertia.

[00:45:19] Exogenous ketones. Study: Stubbs, Brianna Jane, et al. "On the metabolism of exogenous ketones in humans." Frontiers in Physiology 8 (2017): 848.

[00:46:34] What does this mean for humans?

[00:47:42] Weightloss.

[00:48:36] Micromanaging the details.

[00:50:33] Who are you and what are your goals -- Robb Wolf. Podcast: Wired to Eat with Robb Wolf.

[00:51:55] Nourish Balance Thrive Highlights Series sign up.

[00:53:11] Megan's purpose.

[00:53:39] Book: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team by Simon Sinek and David Mead.

]]>
clean
Ketones, Insulin and the Physiology of Fat Cells https://nourishbalancethrive.s3.amazonaws.com/podcast/Benjamin.Bikman.on.2017-10-04.at.08.03.mp3 Dr. Ben Bikman is an Associate Professor of Physiology & Developmental Biology at Brigham Young University. He has a PhD in Bioenergetics and did his postdoctoral work in Cardiovascular and Metabolic Diseases such as obesity.

In this interview with Dr. Tommy Wood, MD, PhD, Ben talks about his recent tenureship and research on the metabolic effects of insulin and ketones on fat cells.

Also discussed are two schools of thought in obesity research and how both groups may be right about various aspects of weight loss.

As you might be able to tell, I struggled a bit to find a picture of Tommy in the lab to match Ben's. Props to Tommy for allowing me to use the pic on the left (taken in jest), I thought it too funny to go to waste.

Here’s the outline of this interview with Ben Bikman:

[00:01:59] Dr Ben Bikman recently made tenure.

[00:02:46] The tenureship process.

[00:04:14] Presentation: Insulin vs. Ketones - The Battle for Brown Fat by Dr Ben Binkman.

[00:05:16] Podcast: Recap: Icelandic Health Symposium 2017 and Satchidananda Panda.

[00:06:20] The Pubmed warrior; Ivor Cumins aka the The Fat Emperor.

[00:07:16] Publishing a book.

[00:07:44] Dr Jeff Gerber and Dr Rod Tayler organizers of Low Carb Breckenridge.

[00:09:40] Removing the invisible barrier between the scientists and the public.

[00:12:36] American Heart Association.

[00:13:01] Study: Hall, Kevin D., et al. "Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men." The American journal of clinical nutrition 104.2 (2016): 324-333.

[00:14:33] Calorie type is more important.

[00:14:58] Study: Walsh, C. O., Ebbeling, C. B., Swain, J. F., Markowitz, R. L., Feldman, H. A., & Ludwig, D. S. (2013). Effects of diet composition on postprandial energy availability during weight loss maintenance. PloS one, 8(3), e58172.

[00:15:58] The Biggest Loser.

[00:16:58] The importance of protein.

[00:18:22] Protein increases glucagon.

[00:20:16] Just eat real food.

[00:20:48] Ben's research on adipocytes, studies not completed yet.

[00:22:20] White vs brown fat.

[00:22:50] Uncoupling to create heat.

[00:24:18] Fat mass also changed.

[00:24:49] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546.

[00:25:35] Study: Lim, Gareth E., et al. "14-3-3 [zeta] coordinates adipogenesis of visceral fat." Nature communications 6 (2015).

[00:27:15] Wasting away in T1D.

[00:27:35] Elliot Joslin of the Joslin Diabetes Center and Francis Benedict.

[00:28:55] Ketones can be insulinogenic.

[00:29:33] Study: Biden, Trevor J., and Keith W. Taylor. "Effects of ketone bodies on insulin release and islet-cell metabolism in the rat." Biochemical Journal 212.2 (1983): 371-377.

[00:30:12] Exogenous ketones and weight loss.

[00:30:59] Study: Holdsworth, David A., et al. "A ketone ester drink increases postexercise muscle glycogen synthesis in humans." Medicine and science in sports and exercise 49.9 (2017): 1789.

[00:33:16] Human clinical studies.

[00:37:26] Ben is not an advocate of chronic ketosis.

[00:39:17] Breakfast and lunch are easy to change.

[00:40:49] Study: (PURE) Dehghan, Mahshid, et al. "Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study." The Lancet(2017).

[00:43:43] Dr Ben Bikman on social media: Instagram, Facebook, Twitter.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Benjamin.Bikman.on.2017-10-04.at.08.03.mp3 Sat, 21 Oct 2017 09:10:01 GMT Christopher Kelly Dr. Ben Bikman is an Associate Professor of Physiology & Developmental Biology at Brigham Young University. He has a PhD in Bioenergetics and did his postdoctoral work in Cardiovascular and Metabolic Diseases such as obesity.

In this interview with Dr. Tommy Wood, MD, PhD, Ben talks about his recent tenureship and research on the metabolic effects of insulin and ketones on fat cells.

Also discussed are two schools of thought in obesity research and how both groups may be right about various aspects of weight loss.

As you might be able to tell, I struggled a bit to find a picture of Tommy in the lab to match Ben's. Props to Tommy for allowing me to use the pic on the left (taken in jest), I thought it too funny to go to waste.

Here’s the outline of this interview with Ben Bikman:

[00:01:59] Dr Ben Bikman recently made tenure.

[00:02:46] The tenureship process.

[00:04:14] Presentation: Insulin vs. Ketones - The Battle for Brown Fat by Dr Ben Binkman.

[00:05:16] Podcast: Recap: Icelandic Health Symposium 2017 and Satchidananda Panda.

[00:06:20] The Pubmed warrior; Ivor Cumins aka the The Fat Emperor.

[00:07:16] Publishing a book.

[00:07:44] Dr Jeff Gerber and Dr Rod Tayler organizers of Low Carb Breckenridge.

[00:09:40] Removing the invisible barrier between the scientists and the public.

[00:12:36] American Heart Association.

[00:13:01] Study: Hall, Kevin D., et al. "Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men." The American journal of clinical nutrition 104.2 (2016): 324-333.

[00:14:33] Calorie type is more important.

[00:14:58] Study: Walsh, C. O., Ebbeling, C. B., Swain, J. F., Markowitz, R. L., Feldman, H. A., & Ludwig, D. S. (2013). Effects of diet composition on postprandial energy availability during weight loss maintenance. PloS one, 8(3), e58172.

[00:15:58] The Biggest Loser.

[00:16:58] The importance of protein.

[00:18:22] Protein increases glucagon.

[00:20:16] Just eat real food.

[00:20:48] Ben's research on adipocytes, studies not completed yet.

[00:22:20] White vs brown fat.

[00:22:50] Uncoupling to create heat.

[00:24:18] Fat mass also changed.

[00:24:49] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546.

[00:25:35] Study: Lim, Gareth E., et al. "14-3-3 [zeta] coordinates adipogenesis of visceral fat." Nature communications 6 (2015).

[00:27:15] Wasting away in T1D.

[00:27:35] Elliot Joslin of the Joslin Diabetes Center and Francis Benedict.

[00:28:55] Ketones can be insulinogenic.

[00:29:33] Study: Biden, Trevor J., and Keith W. Taylor. "Effects of ketone bodies on insulin release and islet-cell metabolism in the rat." Biochemical Journal 212.2 (1983): 371-377.

[00:30:12] Exogenous ketones and weight loss.

[00:30:59] Study: Holdsworth, David A., et al. "A ketone ester drink increases postexercise muscle glycogen synthesis in humans." Medicine and science in sports and exercise 49.9 (2017): 1789.

[00:33:16] Human clinical studies.

[00:37:26] Ben is not an advocate of chronic ketosis.

[00:39:17] Breakfast and lunch are easy to change.

[00:40:49] Study: (PURE) Dehghan, Mahshid, et al. "Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study." The Lancet(2017).

[00:43:43] Dr Ben Bikman on social media: Instagram, Facebook, Twitter.

]]>
no
The High-Performance Athlete with Drs Tommy Wood and Andy Galpin https://nourishbalancethrive.s3.amazonaws.com/podcast/Andy.Galpin.on.2017-09-19.at.07.15.mp3 Andy is a tenured Professor in the Center for Sport Performance at California State University Fullerton, and Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Having previously been a competitive football player, weightlifter, and martial artist, Andy now uses what he learns in his research to help amateur and elite or Olympic athletes in multiple sports, from UFC to the NFL.

Andy recently co-authored a book with Brian MacKenzie and Phil White called Unplugged. As the name suggests, a major theme in the book is avoiding the pitfalls of modern technology.

One theme of the book is the use of hormetic stressors - pushing your physiology with cold or fasting, for instance, to improve health and performance. In this interview, Andy talks about how he is using that in terms of recommendations for the general public, and in his elite athletes.

Our favourite Andy Galpin quote from this episode:

When you're optimising, you're not adapting

Here’s the outline of this interview with Andy Galpin:

[00:02:51] Molecular-level studies vs human clinic trials.

[00:04:26] Leg strength.

[00:05:42] Study: Bathgate, Katie & Bagley, James & Jo, Edward & NL, Segal & Brown, Lee & Coburn, Jared & CN, Gullick & Ruas, Cassio & Galpin, Andrew. (2016). Physiological Profile of Monozygous Twins with 35 Years of Differing Exercise Habits. The Journal of Strength and Conditioning Research. 30. S43-S44.

[00:07:38] Endurance 90% slow-twitch, untrained 50% fast-twitch.

[00:09:48] Podcast: The Joe Rogan Experience #996 with Dr. Andy Galpin.

[00:10:33] Intra-muscular triglycerides (IMTGs).

[00:11:41] Marbling.

[00:14:35] Specificity of training.

[00:18:32] Polarised training. Study: Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530.

[00:19:30] Brian McKenzie, CrossFit Endurance -website coming soon.

[00:23:26] Body conditioning for long events.

[00:24:24] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White.

[00:25:29] The misuse of technology in training.

[00:28:05] Technology makes no adjustment for context.

[00:31:07] Tim Ferriss.

[00:31:46] Collect the minimum amount of data possible.

[00:32:28] Use the least amount of technology possible.

[00:32:51] Tracking subjective measures.

[00:33:26] Study: Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. British Journal of Sports Medicine. 2016;50(5):281-291. doi:10.1136/bjsports-2015-094758.

[00:33:43] Shawn M. Arent, PhD.

[00:39:05] Hormetic stress. Podcast: Getting Stronger with Todd Becker.

[00:40:49] Mike Bledsoe at Barbell Shrugged, coffee.

[00:43:41] When you're optimising, you're not adapting.

[00:44:28] Coach Cal Dietz, Minnesota Golden Gophers.

[00:44:45] Michael Phelps swim coach, Bob Bowman.

[00:45:24] Benjamin Levine, MD.

[00:47:29] Low-carb diets for performance.

[00:49:19] The whole point is to overreach.

[00:50:56] Podcast: Wired to Eat with Robb Wolf where he discusses the 7-day carb test.

[00:51:40] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf.

[00:54:05] Nothing is forever.

[00:54:36] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White.

[00:54:50] Andy Galpin on Twitter, Instagram, Facebook, and YouTube.

[00:55:06] Podcast: The Body of Knowledge hosted by Andy Galpin, PhD and Kenny Kane.

[00:55:32] andygalpin.com and Dr. Andy Galpin on Patreon.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Andy.Galpin.on.2017-09-19.at.07.15.mp3 Fri, 13 Oct 2017 13:10:34 GMT Christopher Kelly Andy is a tenured Professor in the Center for Sport Performance at California State University Fullerton, and Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Having previously been a competitive football player, weightlifter, and martial artist, Andy now uses what he learns in his research to help amateur and elite or Olympic athletes in multiple sports, from UFC to the NFL.

Andy recently co-authored a book with Brian MacKenzie and Phil White called Unplugged. As the name suggests, a major theme in the book is avoiding the pitfalls of modern technology.

One theme of the book is the use of hormetic stressors - pushing your physiology with cold or fasting, for instance, to improve health and performance. In this interview, Andy talks about how he is using that in terms of recommendations for the general public, and in his elite athletes.

Our favourite Andy Galpin quote from this episode:

When you're optimising, you're not adapting

Here’s the outline of this interview with Andy Galpin:

[00:02:51] Molecular-level studies vs human clinic trials.

[00:04:26] Leg strength.

[00:05:42] Study: Bathgate, Katie & Bagley, James & Jo, Edward & NL, Segal & Brown, Lee & Coburn, Jared & CN, Gullick & Ruas, Cassio & Galpin, Andrew. (2016). Physiological Profile of Monozygous Twins with 35 Years of Differing Exercise Habits. The Journal of Strength and Conditioning Research. 30. S43-S44.

[00:07:38] Endurance 90% slow-twitch, untrained 50% fast-twitch.

[00:09:48] Podcast: The Joe Rogan Experience #996 with Dr. Andy Galpin.

[00:10:33] Intra-muscular triglycerides (IMTGs).

[00:11:41] Marbling.

[00:14:35] Specificity of training.

[00:18:32] Polarised training. Study: Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530.

[00:19:30] Brian McKenzie, CrossFit Endurance -website coming soon.

[00:23:26] Body conditioning for long events.

[00:24:24] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White.

[00:25:29] The misuse of technology in training.

[00:28:05] Technology makes no adjustment for context.

[00:31:07] Tim Ferriss.

[00:31:46] Collect the minimum amount of data possible.

[00:32:28] Use the least amount of technology possible.

[00:32:51] Tracking subjective measures.

[00:33:26] Study: Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. British Journal of Sports Medicine. 2016;50(5):281-291. doi:10.1136/bjsports-2015-094758.

[00:33:43] Shawn M. Arent, PhD.

[00:39:05] Hormetic stress. Podcast: Getting Stronger with Todd Becker.

[00:40:49] Mike Bledsoe at Barbell Shrugged, coffee.

[00:43:41] When you're optimising, you're not adapting.

[00:44:28] Coach Cal Dietz, Minnesota Golden Gophers.

[00:44:45] Michael Phelps swim coach, Bob Bowman.

[00:45:24] Benjamin Levine, MD.

[00:47:29] Low-carb diets for performance.

[00:49:19] The whole point is to overreach.

[00:50:56] Podcast: Wired to Eat with Robb Wolf where he discusses the 7-day carb test.

[00:51:40] Book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf.

[00:54:05] Nothing is forever.

[00:54:36] Book: Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White.

[00:54:50] Andy Galpin on Twitter, Instagram, Facebook, and YouTube.

[00:55:06] Podcast: The Body of Knowledge hosted by Andy Galpin, PhD and Kenny Kane.

[00:55:32] andygalpin.com and Dr. Andy Galpin on Patreon.

]]>
clean
How to Fuel for Your Sport (with Obstacle Course Racing as an Example) https://nourishbalancethrive.s3.amazonaws.com/podcast/ryan-tommy-ocr-nutrition-09-2017.mp3 In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy’s answers are somewhat specific to OCR, all athlete may find some helpful tips here.

Below are the questions that Ryan asked, and a summary of Tommy’s response.

Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel?

  • Be honest about the fact that there is more than one way to skin the cat
  • Start with real food - eliminations and diet subtypes are secondary
  • It’s OK to supplement if needed

Q: What is the most common problem you see when it comes to nutrition and athletes?

  • Undereating and underfuelling
  • Worrying too much about the minutiae
  • Thinking they can eat whatever they like because they exercise
  • Focusing too much on supplements without wanting to get the basics right
  • You need to figure out if you’re somebody that should worry *more* or less about their nutrition
    • Most of the people I work with often need to worry less
      • Over-restriction
    • Most “average” people need to worry more

Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations?

  • This assumes no goal for changes in body composition
  • Eat 120-160g of protein per day, in 3-4 meals
  • For OCR athletes, I’d eat at least 1g/lb carbohydrate per day
  • Depends on intensity and can be cycled by day
  • The rest should come from fat, from whole food sources

Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats.  My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs.  What are your thoughts on the carbs vs fats debate.

  • Masterjohn has nicely presented the evidence to answer a question that should be obvious but sadly has generated a lot of debate.
  • Simplistically, you need to right fuel for the given exercise or intensity, and if you want to be regularly performing at glycolytic activities, you should be eating carbohydrates.
  • You can still do glycolytic work when restricting carbohydrates, and it may help to mitigate the downregulation of glycolytic pathways, but your absolute performance will probably drop.
  • If you’re restricting carbohydrates, *why* are you doing it?
    • Metabolic health?
      • If so, focus on that rather than performance.
    • “Fat adaptation”?
    • Can be achieved whilst also eating carbohydrates!
    • Fat oxidation rates increase with VO2Max.

Q: Our team is very diverse both in age range and fitness.  We have people who are in their teens and up and we have people who are beginners to those who race in the elite class.  Do you have recommendations about how to someone might go about finding the right nutrition for themselves?

  • An appropriate (and good) multivitamin is usually a good idea
  • Start with the rough recommendations above
  • Older people (40-50+) may need more protein
  • If still hungry, eat more!
  • If poor recovery, or weight loss despite not feeling hungry
  • Eat more carbohydrates
  • Increase calorie density of foods
  • If regular GI symptoms (diarrhoea, bloating etc), consider a period of elimination of the main potential culprits:
    • Grains, dairy, soy, eggs
    • FODMAPs
    • If this is beneficial for you - do more digging!

Q: We have some vegetarians on the team, would you suggest anything specific for them?

  • Don’t fall into the typical vegetarian traps
    • Not eating vegetables
    • Not eating fish (if not vegan)
    • Eating “faux” meat
    • Making bread and cheese dietary staples
  • Don’t usually have as much of a problem eating enough carbohydrate
  • Make sure you get enough protein (may need to increase intake to compensate for lower essential amino acid intake)
    • Controversial
    • May only be necessary if trying to maximise muscle mass

Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation?

  • Creatine
  • Vitamin D (if levels are low)
  • Citrulline and beta-alanine for repeated HIIT/Sprint/higher-rep weight training performance
  • Caffeine and nitrates (beetroot shots?) restricted the rest of the time and then used as an ergogenic aid

Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients?  Should we focus on them as well?  Can you talk about how they might affect your athletic performance?

  • Micronutrients are essential for all the basic synthetic and enzymatic functions in the body.
  • B6 for red blood cell production
  • Multiple B vitamins for various parts of energy production
  • Copper for proteins involved in iron absorption
  • Copper, zinc, and selenium for enzymes involved in handling oxidative stress
    • Zinc inhibits copper uptake
    • Many athletes both zinc *and* copper deficient
  • Selenium and iodine for thyroid function
  • Chris Masterjohn series

Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing?  Should we be drinking a specific amount on a set schedule or should we just be mindful of how thirsty we are?

  • All the best evidence says you should just drink to thirst.
  • Tim Noakes “waterlogged” - documents the adverse effects of hyponatraemia in marathon runners and US Army when trying to stay “hyper hydrated”.
  • Where it has been studied, the people that perform the fastest at longer distances (IRONMAN triathlon or ultramarathons) tend to lose the most amount of bodyweight (i.e. are the most dehydrated).
    • Maybe genetic or involve other factors, but suggests dehydration is not the limiting component.

Q: OCR is a unique sport that combines lots of different aspects of physical fitness, so you think there are special fueling requirements for OCR athletes?

  • OCR typifies the need for metabolic flexibility - the ability to utilise all substrates at the right time, and switch between them.
  • Overtly restricting one macronutrient is unlikely to be beneficial
  • Cycle training intensities/modalities and fuel appropriately to get the best of all pathways.

Q: We have a coach who likes to push us pretty hard over the course of a 2hr class.  As an example, his warmup was a burpee ladder which essentially amounted us doing 15 minutes of burpees. And that is the warmup, how should we fuel for training sessions like this like this? Should we fuel beforehand/after/both?

  • I don’t think most people need intra-workout nutrition for this kind of session.
  • Unless struggling to maintain weight or want to gain muscle mass
    • Consider small amount of carbs and amino acids (as during a race)
  • Get a real food meal in as soon as feasible and comfortable
    • Can use a shake if you need more calories or protein or will be a long time before you can eat.
      • Not essential
      • Liquid calories not recommended unless failing to get enough from food.

Q: OCR races can vary greatly in distance, there are some that are 5k in distance all the way up to ultra-endurance races that last 24 hours. Of course, we are doing a lot more than just run during these races. When should we start concerning ourselves with intra-race nutrition? What would you suggest?

  • Probably don’t need intra-race nutrition unless going over 2-3 hours
  • Greater dependence on fat-burning/aerobic pathways at that distance
  • Combination of slow-digesting carbohydrate and some amino acids
    • UCAN, PHAT FIBRE, oats, sweet potato powder
    • MAP, BCAAs, protein powders
  • Fats for longer efforts if tolerated
  • Can be real-food based
    • Nuts (macadamias are popular) and seeds (i.e. chia)
    • Pemmican
  • NAC or glutathione for much longer efforts (i.e. 24h races)

Q: After a tough training session or race, we all want to recover as fast as possible to get back to training or racing.  Rest is important as is mobility etc, but is there anything from a nutrition perspective we can do to recover faster?

  • Depends on how soon you want to/need to recover
    • Antioxidants
    • Cold baths
  • Don’t eat crap food and minimise the post-race beers
  • Eat enough protein
  • If you tend to be nauseated or get GI symptoms after races, consider not eating for 2-4 hours afterwards to give the gut a break.    
  • If “fat adapted”, your body should be better able to handle this

Q Are there signs or symptoms that we might not be fueling properly? What do you see in practice when athletes are not fueling correctly?

  • Poor sleep
  • Fatigue
  • Slow recovery and soreness
  • Low libido

Here’s the outline of this interview with Ryan Baxter:

[00:01:51] Get this kid some carbs!

[00:02:13] The Loft private Facebook group.

[00:06:10] FDN: Functional Diagnostic Nutrition training.

[00:07:49] Behaviour change. Podcast: How to Create Behaviour Change with Simon Marshall, PhD.

[00:10:19] Testing currently utilized by Nourish Balance Thrive.

[00:11:37] Insulin. Podcast: Poor Misunderstood Insulin with Dr. Tommy Wood.

[00:13:03] Mindfullness. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD.

[00:14:29] Nutrition recommendations for OCR.

[00:15:58] 120 - 160 g PRO, 1g CHO per lb of bodyweight? FAT?

[00:19:28] Net vs total CHO, fibre.

[00:20:30] YouTube: Carbs and Sports Performance: The Principles and Carbs and Sports Performance: The Evidence with Chris Masterjohn, PhD.

[00:25:31] Podcast: Metabolic Flexibility with Chris Kelly.

[00:33:47] Pre/during/post training nutrition.

[00:35:25] Dr Tommy Wood's Nutrient-Delivery Smoothie.

[00:35:42] Wild Planet sardines.

[00:37:56] Nutrition for Spartan Beast and Ultra Beast events (~6 hours).

[00:39:47] UCAN and Phat Fibre.

[00:39:57] Catabolic Blocker.

[00:41:04] Pemmican.

[00:41:18] 100-200 kCal per hour.

[00:41:38] NAC.

[00:42:49] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.

[00:44:01] Justin's nut butters.

[00:44:28] Pro Bar Mixed Berry.

[00:45:00] Primal Kitchen’s bars and Ben Greenfield’s Nature Bite bars.

[00:45:48] Supplements.

[00:46:13] Creatine.

[00:46:29] Vitamin D (test 25-OH-D).

[00:46:59] Citrulline and Beta-Alanine: Why and How You Should Supplement with Creatine and Beta-Alanine.

[00:47:12] Caffeine.

[00:47:26] Nitrates, e.g. beet shots.

[00:49:10] Nourish Balance Thrive Highlights email series.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/ryan-tommy-ocr-nutrition-09-2017.mp3 Fri, 06 Oct 2017 06:10:19 GMT Christopher Kelly In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy’s answers are somewhat specific to OCR, all athlete may find some helpful tips here.

Below are the questions that Ryan asked, and a summary of Tommy’s response.

Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel?

  • Be honest about the fact that there is more than one way to skin the cat
  • Start with real food - eliminations and diet subtypes are secondary
  • It’s OK to supplement if needed

Q: What is the most common problem you see when it comes to nutrition and athletes?

  • Undereating and underfuelling
  • Worrying too much about the minutiae
  • Thinking they can eat whatever they like because they exercise
  • Focusing too much on supplements without wanting to get the basics right
  • You need to figure out if you’re somebody that should worry *more* or less about their nutrition
    • Most of the people I work with often need to worry less
      • Over-restriction
    • Most “average” people need to worry more

Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations?

  • This assumes no goal for changes in body composition
  • Eat 120-160g of protein per day, in 3-4 meals
  • For OCR athletes, I’d eat at least 1g/lb carbohydrate per day
  • Depends on intensity and can be cycled by day
  • The rest should come from fat, from whole food sources

Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats.  My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs.  What are your thoughts on the carbs vs fats debate.

  • Masterjohn has nicely presented the evidence to answer a question that should be obvious but sadly has generated a lot of debate.
  • Simplistically, you need to right fuel for the given exercise or intensity, and if you want to be regularly performing at glycolytic activities, you should be eating carbohydrates.
  • You can still do glycolytic work when restricting carbohydrates, and it may help to mitigate the downregulation of glycolytic pathways, but your absolute performance will probably drop.
  • If you’re restricting carbohydrates, *why* are you doing it?
    • Metabolic health?
      • If so, focus on that rather than performance.
    • “Fat adaptation”?
    • Can be achieved whilst also eating carbohydrates!
    • Fat oxidation rates increase with VO2Max.

Q: Our team is very diverse both in age range and fitness.  We have people who are in their teens and up and we have people who are beginners to those who race in the elite class.  Do you have recommendations about how to someone might go about finding the right nutrition for themselves?

  • An appropriate (and good) multivitamin is usually a good idea
  • Start with the rough recommendations above
  • Older people (40-50+) may need more protein
  • If still hungry, eat more!
  • If poor recovery, or weight loss despite not feeling hungry
  • Eat more carbohydrates
  • Increase calorie density of foods
  • If regular GI symptoms (diarrhoea, bloating etc), consider a period of elimination of the main potential culprits:
    • Grains, dairy, soy, eggs
    • FODMAPs
    • If this is beneficial for you - do more digging!

Q: We have some vegetarians on the team, would you suggest anything specific for them?

  • Don’t fall into the typical vegetarian traps
    • Not eating vegetables
    • Not eating fish (if not vegan)
    • Eating “faux” meat
    • Making bread and cheese dietary staples
  • Don’t usually have as much of a problem eating enough carbohydrate
  • Make sure you get enough protein (may need to increase intake to compensate for lower essential amino acid intake)
    • Controversial
    • May only be necessary if trying to maximise muscle mass

Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation?

  • Creatine
  • Vitamin D (if levels are low)
  • Citrulline and beta-alanine for repeated HIIT/Sprint/higher-rep weight training performance
  • Caffeine and nitrates (beetroot shots?) restricted the rest of the time and then used as an ergogenic aid

Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients?  Should we focus on them as well?  Can you talk about how they might affect your athletic performance?

  • Micronutrients are essential for all the basic synthetic and enzymatic functions in the body.
  • B6 for red blood cell production
  • Multiple B vitamins for various parts of energy production
  • Copper for proteins involved in iron absorption
  • Copper, zinc, and selenium for enzymes involved in handling oxidative stress
    • Zinc inhibits copper uptake
    • Many athletes both zinc *and* copper deficient
  • Selenium and iodine for thyroid function
  • Chris Masterjohn series

Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing?  Should we be drinking a specific amount on a set schedule or should we just be mindful of how thirsty we are?

  • All the best evidence says you should just drink to thirst.
  • Tim Noakes “waterlogged” - documents the adverse effects of hyponatraemia in marathon runners and US Army when trying to stay “hyper hydrated”.
  • Where it has been studied, the people that perform the fastest at longer distances (IRONMAN triathlon or ultramarathons) tend to lose the most amount of bodyweight (i.e. are the most dehydrated).
    • Maybe genetic or involve other factors, but suggests dehydration is not the limiting component.

Q: OCR is a unique sport that combines lots of different aspects of physical fitness, so you think there are special fueling requirements for OCR athletes?

  • OCR typifies the need for metabolic flexibility - the ability to utilise all substrates at the right time, and switch between them.
  • Overtly restricting one macronutrient is unlikely to be beneficial
  • Cycle training intensities/modalities and fuel appropriately to get the best of all pathways.

Q: We have a coach who likes to push us pretty hard over the course of a 2hr class.  As an example, his warmup was a burpee ladder which essentially amounted us doing 15 minutes of burpees. And that is the warmup, how should we fuel for training sessions like this like this? Should we fuel beforehand/after/both?

  • I don’t think most people need intra-workout nutrition for this kind of session.
  • Unless struggling to maintain weight or want to gain muscle mass
    • Consider small amount of carbs and amino acids (as during a race)
  • Get a real food meal in as soon as feasible and comfortable
    • Can use a shake if you need more calories or protein or will be a long time before you can eat.
      • Not essential
      • Liquid calories not recommended unless failing to get enough from food.

Q: OCR races can vary greatly in distance, there are some that are 5k in distance all the way up to ultra-endurance races that last 24 hours. Of course, we are doing a lot more than just run during these races. When should we start concerning ourselves with intra-race nutrition? What would you suggest?

  • Probably don’t need intra-race nutrition unless going over 2-3 hours
  • Greater dependence on fat-burning/aerobic pathways at that distance
  • Combination of slow-digesting carbohydrate and some amino acids
    • UCAN, PHAT FIBRE, oats, sweet potato powder
    • MAP, BCAAs, protein powders
  • Fats for longer efforts if tolerated
  • Can be real-food based
    • Nuts (macadamias are popular) and seeds (i.e. chia)
    • Pemmican
  • NAC or glutathione for much longer efforts (i.e. 24h races)

Q: After a tough training session or race, we all want to recover as fast as possible to get back to training or racing.  Rest is important as is mobility etc, but is there anything from a nutrition perspective we can do to recover faster?

  • Depends on how soon you want to/need to recover
    • Antioxidants
    • Cold baths
  • Don’t eat crap food and minimise the post-race beers
  • Eat enough protein
  • If you tend to be nauseated or get GI symptoms after races, consider not eating for 2-4 hours afterwards to give the gut a break.    
  • If “fat adapted”, your body should be better able to handle this

Q Are there signs or symptoms that we might not be fueling properly? What do you see in practice when athletes are not fueling correctly?

  • Poor sleep
  • Fatigue
  • Slow recovery and soreness
  • Low libido

Here’s the outline of this interview with Ryan Baxter:

[00:01:51] Get this kid some carbs!

[00:02:13] The Loft private Facebook group.

[00:06:10] FDN: Functional Diagnostic Nutrition training.

[00:07:49] Behaviour change. Podcast: How to Create Behaviour Change with Simon Marshall, PhD.

[00:10:19] Testing currently utilized by Nourish Balance Thrive.

[00:11:37] Insulin. Podcast: Poor Misunderstood Insulin with Dr. Tommy Wood.

[00:13:03] Mindfullness. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD.

[00:14:29] Nutrition recommendations for OCR.

[00:15:58] 120 - 160 g PRO, 1g CHO per lb of bodyweight? FAT?

[00:19:28] Net vs total CHO, fibre.

[00:20:30] YouTube: Carbs and Sports Performance: The Principles and Carbs and Sports Performance: The Evidence with Chris Masterjohn, PhD.

[00:25:31] Podcast: Metabolic Flexibility with Chris Kelly.

[00:33:47] Pre/during/post training nutrition.

[00:35:25] Dr Tommy Wood's Nutrient-Delivery Smoothie.

[00:35:42] Wild Planet sardines.

[00:37:56] Nutrition for Spartan Beast and Ultra Beast events (~6 hours).

[00:39:47] UCAN and Phat Fibre.

[00:39:57] Catabolic Blocker.

[00:41:04] Pemmican.

[00:41:18] 100-200 kCal per hour.

[00:41:38] NAC.

[00:42:49] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.

[00:44:01] Justin's nut butters.

[00:44:28] Pro Bar Mixed Berry.

[00:45:00] Primal Kitchen’s bars and Ben Greenfield’s Nature Bite bars.

[00:45:48] Supplements.

[00:46:13] Creatine.

[00:46:29] Vitamin D (test 25-OH-D).

[00:46:59] Citrulline and Beta-Alanine: Why and How You Should Supplement with Creatine and Beta-Alanine.

[00:47:12] Caffeine.

[00:47:26] Nitrates, e.g. beet shots.

[00:49:10] Nourish Balance Thrive Highlights email series.

]]>
clean
Recap: Icelandic Health Symposium 2017 https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.Iceland.2017.09.10.mp3 This interview with Dr Tommy Wood, MD, PhD was recorded in person, September 2017 the day after the Icelandic Health Symposium conference on longevity. The conference speakers were Rangan Chatterjee, Lilja Kjalarsdóttir, Satchidananda Panda, Ben Greenfield, Bryan Walsh, Doug McGuff, and Diana Rogers.

You could listen to this podcast for a recap and commentary on the conference and the practitioner workshop that took place the day after the presentations.

Here’s the outline of this interview with Tommy Wood:

[00:00:44] Gudmundur Johannsson at IHS.

[00:01:03] Icelandic Health Symposium 2016. Podcast.

[00:01:33] Ben Greenfield Fitness.

[00:01:43] Podcasts: How to Run Efficiently with Drs Cucuzzella & Wood, How to Fix Autoimmunity in the over 50s with Dr Deborah Gordon and Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:04:04] Dr Doug McGuff.

[00:04:21] YouTube Channel: Jeff Kendall-Weed.

[00:04:47] Dr Rangan Chatterjee.

[00:05:21] The Bredesen Protocol. Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More!

[00:06:33] Book: The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Rangan Chatterjee.

[00:10:30] BBC One Series: Doctor in the House.

[00:10:57] Podcast: How to Create Behaviour Change with Simon Marshall, PhD.

[00:11:25] Lilja Kjalarsdóttir.

[00:13:37] Podcast: Metabolic Flexibility with Christopher Kelly.

[00:16:11] Carnitine.

[00:18:30] Keto-mojo meter.

[00:19:12] Protein acetylation.

[00:20:04] Inhibiting HDACs (Histone Deacetylase).

[00:21:16] Bone health.

[00:22:02] The importance of strength training.

[00:24:04] Study: Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation. 2010;1(1):6-14. doi:10.1177/2151458510378105.

[00:25:31] Doug's belt exercises.

[00:29:08] Satchinananda Panda.

[00:31:54] Satchinananda Panda’s list of publications.

[00:35:06] Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:35:19] App: myCircadianClock by Satchidananda Panda.

[00:35:54] App: myLuxRecorder by Satchidananda Panda.

[00:36:58] Seasonal Affective Disorder.

[00:37:36] Caloric restriction or TRE?

[00:38:53] Changing building codes.

[00:40:04] Sunglassesswharehouse.com (looks like their blue blockers are discontinued).

[00:40:49] Ben Greenfield is agnostic on diet.

[00:45:32] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:46:34] The science of thought-driven physiology.

[00:46:47] Study: Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444.

[00:47:04] Study: Crum, Alia J., and Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171.

[00:47:26] Study: Berga, Sarah L., et al. "Recovery of ovarian activity in women with functional hypothalamic amenorrhea who were treated with cognitive behavior therapy." Fertility and sterility 80.4 (2003): 976-981.

[00:48:18] Study: Levy, B., & Langer, E. (1994). Aging free from negative stereotypes: Successful memory in China among the American deaf. Journal of Personality and Social Psychology, 66(6), 989-997.

[00:49:07] Ken Ford at IHMC.

[00:50:57] What is health?

[00:52:36] Hedonism vs Eudaimonia.

[00:55:28] Tommy's purpose: to make as many people as healthy as possible.

[00:56:42] My purpose: solving problems.

[00:58:01] Hormetea.

[00:59:42] Newsletter: Nourish Balance Thrive Highlights email series.

[01:02:30] Blood chemistry.

[01:05:11] Blood glucose course by Dr Bryan Walsh.

[01:05:38] Podcast: Is the Paleo Diet Sustainable with Diana Rodgers.

[01:07:08] Lab-grown meat.

[01:10:36] Philip Lymbery, CEO Compassion in World Farming.

[01:11:15] Guy the Gorilla.

[01:12:10] Podcast: Episode 47: Dr. Tommy Wood Talks About Neonatal Brain Injuries and Optimizing Human Performance. Studies regarding calorie restriction in monkeys: 1, 2.

[01:15:04] Event organisation: support@nourishbalancethrive.com

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.Iceland.2017.09.10.mp3 Sat, 30 Sep 2017 09:09:03 GMT Christopher Kelly This interview with Dr Tommy Wood, MD, PhD was recorded in person, September 2017 the day after the Icelandic Health Symposium conference on longevity. The conference speakers were Rangan Chatterjee, Lilja Kjalarsdóttir, Satchidananda Panda, Ben Greenfield, Bryan Walsh, Doug McGuff, and Diana Rogers.

You could listen to this podcast for a recap and commentary on the conference and the practitioner workshop that took place the day after the presentations.

Here’s the outline of this interview with Tommy Wood:

[00:00:44] Gudmundur Johannsson at IHS.

[00:01:03] Icelandic Health Symposium 2016. Podcast.

[00:01:33] Ben Greenfield Fitness.

[00:01:43] Podcasts: How to Run Efficiently with Drs Cucuzzella & Wood, How to Fix Autoimmunity in the over 50s with Dr Deborah Gordon and Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:04:04] Dr Doug McGuff.

[00:04:21] YouTube Channel: Jeff Kendall-Weed.

[00:04:47] Dr Rangan Chatterjee.

[00:05:21] The Bredesen Protocol. Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More!

[00:06:33] Book: The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Rangan Chatterjee.

[00:10:30] BBC One Series: Doctor in the House.

[00:10:57] Podcast: How to Create Behaviour Change with Simon Marshall, PhD.

[00:11:25] Lilja Kjalarsdóttir.

[00:13:37] Podcast: Metabolic Flexibility with Christopher Kelly.

[00:16:11] Carnitine.

[00:18:30] Keto-mojo meter.

[00:19:12] Protein acetylation.

[00:20:04] Inhibiting HDACs (Histone Deacetylase).

[00:21:16] Bone health.

[00:22:02] The importance of strength training.

[00:24:04] Study: Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation. 2010;1(1):6-14. doi:10.1177/2151458510378105.

[00:25:31] Doug's belt exercises.

[00:29:08] Satchinananda Panda.

[00:31:54] Satchinananda Panda’s list of publications.

[00:35:06] Podcast: National Cyclocross Champion Katie Compton on Ketosis and MTHFR.

[00:35:19] App: myCircadianClock by Satchidananda Panda.

[00:35:54] App: myLuxRecorder by Satchidananda Panda.

[00:36:58] Seasonal Affective Disorder.

[00:37:36] Caloric restriction or TRE?

[00:38:53] Changing building codes.

[00:40:04] Sunglassesswharehouse.com (looks like their blue blockers are discontinued).

[00:40:49] Ben Greenfield is agnostic on diet.

[00:45:32] Podcast: Social Isolation: The Most Important Topic Nobody is Talking About with Dr Bryan Walsh.

[00:46:34] The science of thought-driven physiology.

[00:46:47] Study: Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444.

[00:47:04] Study: Crum, Alia J., and Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171.

[00:47:26] Study: Berga, Sarah L., et al. "Recovery of ovarian activity in women with functional hypothalamic amenorrhea who were treated with cognitive behavior therapy." Fertility and sterility 80.4 (2003): 976-981.

[00:48:18] Study: Levy, B., & Langer, E. (1994). Aging free from negative stereotypes: Successful memory in China among the American deaf. Journal of Personality and Social Psychology, 66(6), 989-997.

[00:49:07] Ken Ford at IHMC.

[00:50:57] What is health?

[00:52:36] Hedonism vs Eudaimonia.

[00:55:28] Tommy's purpose: to make as many people as healthy as possible.

[00:56:42] My purpose: solving problems.

[00:58:01] Hormetea.

[00:59:42] Newsletter: Nourish Balance Thrive Highlights email series.

[01:02:30] Blood chemistry.

[01:05:11] Blood glucose course by Dr Bryan Walsh.

[01:05:38] Podcast: Is the Paleo Diet Sustainable with Diana Rodgers.

[01:07:08] Lab-grown meat.

[01:10:36] Philip Lymbery, CEO Compassion in World Farming.

[01:11:15] Guy the Gorilla.

[01:12:10] Podcast: Episode 47: Dr. Tommy Wood Talks About Neonatal Brain Injuries and Optimizing Human Performance. Studies regarding calorie restriction in monkeys: 1, 2.

[01:15:04] Event organisation: support@nourishbalancethrive.com

]]>
yes
How to Create Behaviour Change https://nourishbalancethrive.s3.amazonaws.com/podcast/Simon.Marshall.on.2017-09-05.at.20.01.mp3 Simon Marshall, PhD, trains the brains of endurance athletes and fitness enthusiasts to become happier and more mentally tough. He is former Professor of Family and Preventive Medicine at the University of California, San Diego and Professor of Exercise Science at San Diego State University where he was Director of the Graduate Program in Sport & Exercise Psychology. He has published over 100 scientific articles on the psychology of exercise and has been cited in the scientific literature over 10,000 times. He has served as an invited expert on exercise science for the National Institutes of Health, the Centers for Disease Control and Prevention, and the American Cancer Society. He is currently the Performance Psychologist for the BMC Racing team, an elite WorldTour professional cycling team. As the sherpa-husband of professional triathlete Lesley Paterson, he is the founding member of Team S.H.I.T. (Supportive Husbands in Training) and competes in triathlon or cycling events as the husband of Lesley Paterson.

Find Simon over at braveheartcoach.com

Here’s the outline of this interview with Simon Marshall:

[00:00:24] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:01:55] Event: Mastermind Talks.

[00:02:17] Podcast: Radical Candor™ with Dr Tommy Wood.

[00:04:27] Sports psychology background.

[00:06:45] Getting lost in the process.

[00:09:20] Constant horizon seeking.

[00:09:54] Journal Article: Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927.

[00:11:00] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson.

[00:12:55] The use of swearing.

[00:14:44] Offense is taken at the ear, not at the mouth.

[00:16:34] Behaviour change.

[00:18:48] Nike Slogan: Just do it.

[00:19:19] Knowledge is not usually enough.

[00:20:29] Motivation is important.

[00:21:03] YouTube: Dr. Jonathan Fader Demonstrates Motivational Interviewing Skills and also see MINT: Motivational Interviewing Network of Trainers.

[00:21:56] Stages of change model (diagram).

[00:22:29] Buying a house example.

[00:24:35] Resolving ambivalence.

[00:25:08] Cognitive dissonance.

[00:26:19] Procrastination, denial.

[00:27:36] Anxiety.

[00:29:08] Peer to peer support.

[00:30:33] We bond on vulnerabilities.

[00:31:01] Podcast: NBT People: Toréa Rodriguez.

[00:31:08] YouTube: Bob Newhart-Stop It.

[00:33:05] PaCE: Patient and Clinician Engagement (PaCE) Program 2.0.

[00:35:17] Self-awareness.

[00:36:34] Frequency of monitoring is most important, not accuracy.

[00:37:30] Just in time interventions.

[00:39:10] Breadcrumbs app. Lots of apps with this name!

[00:40:07] Apple watch has haptic technology.

[00:40:36] Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr Ellen Langer, PhD.

[00:45:37] Book: Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland.

[00:46:55] Tool: Trello and the kanban board.

[00:48:07] Implementation intentions.

[00:49:30] Project: Human Behaviour-Change Project with Professor Susan Michie, UCL.

[00:50:39] 200 studies a day!

[00:52:20] Software engineers are lazy.

[00:54:48] Do you ever have feelings you don't want?

[00:56:37] App: Headspace.

[00:57:24] Andy Puddicombe.

[01:00:06] Behaviour change in athletes (it's all about performance).

[01:01:13] Braveheart Coaching.

[01:05:22] Gratitude for athletes (3 things every day for 3 weeks).

[01:08:11] The audiobook version of The Brave Athlete arriving Nov/Dec 2017 or get the print version now.

[01:08:39] Athlete SMOG test at Braveheart Coaching.  

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Simon.Marshall.on.2017-09-05.at.20.01.mp3 Fri, 22 Sep 2017 09:09:51 GMT Christopher Kelly Simon Marshall, PhD, trains the brains of endurance athletes and fitness enthusiasts to become happier and more mentally tough. He is former Professor of Family and Preventive Medicine at the University of California, San Diego and Professor of Exercise Science at San Diego State University where he was Director of the Graduate Program in Sport & Exercise Psychology. He has published over 100 scientific articles on the psychology of exercise and has been cited in the scientific literature over 10,000 times. He has served as an invited expert on exercise science for the National Institutes of Health, the Centers for Disease Control and Prevention, and the American Cancer Society. He is currently the Performance Psychologist for the BMC Racing team, an elite WorldTour professional cycling team. As the sherpa-husband of professional triathlete Lesley Paterson, he is the founding member of Team S.H.I.T. (Supportive Husbands in Training) and competes in triathlon or cycling events as the husband of Lesley Paterson.

Find Simon over at braveheartcoach.com

Here’s the outline of this interview with Simon Marshall:

[00:00:24] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:01:55] Event: Mastermind Talks.

[00:02:17] Podcast: Radical Candor™ with Dr Tommy Wood.

[00:04:27] Sports psychology background.

[00:06:45] Getting lost in the process.

[00:09:20] Constant horizon seeking.

[00:09:54] Journal Article: Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927.

[00:11:00] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson.

[00:12:55] The use of swearing.

[00:14:44] Offense is taken at the ear, not at the mouth.

[00:16:34] Behaviour change.

[00:18:48] Nike Slogan: Just do it.

[00:19:19] Knowledge is not usually enough.

[00:20:29] Motivation is important.

[00:21:03] YouTube: Dr. Jonathan Fader Demonstrates Motivational Interviewing Skills and also see MINT: Motivational Interviewing Network of Trainers.

[00:21:56] Stages of change model (diagram).

[00:22:29] Buying a house example.

[00:24:35] Resolving ambivalence.

[00:25:08] Cognitive dissonance.

[00:26:19] Procrastination, denial.

[00:27:36] Anxiety.

[00:29:08] Peer to peer support.

[00:30:33] We bond on vulnerabilities.

[00:31:01] Podcast: NBT People: Toréa Rodriguez.

[00:31:08] YouTube: Bob Newhart-Stop It.

[00:33:05] PaCE: Patient and Clinician Engagement (PaCE) Program 2.0.

[00:35:17] Self-awareness.

[00:36:34] Frequency of monitoring is most important, not accuracy.

[00:37:30] Just in time interventions.

[00:39:10] Breadcrumbs app. Lots of apps with this name!

[00:40:07] Apple watch has haptic technology.

[00:40:36] Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr Ellen Langer, PhD.

[00:45:37] Book: Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland.

[00:46:55] Tool: Trello and the kanban board.

[00:48:07] Implementation intentions.

[00:49:30] Project: Human Behaviour-Change Project with Professor Susan Michie, UCL.

[00:50:39] 200 studies a day!

[00:52:20] Software engineers are lazy.

[00:54:48] Do you ever have feelings you don't want?

[00:56:37] App: Headspace.

[00:57:24] Andy Puddicombe.

[01:00:06] Behaviour change in athletes (it's all about performance).

[01:01:13] Braveheart Coaching.

[01:05:22] Gratitude for athletes (3 things every day for 3 weeks).

[01:08:11] The audiobook version of The Brave Athlete arriving Nov/Dec 2017 or get the print version now.

[01:08:39] Athlete SMOG test at Braveheart Coaching.  

]]>
no
How to Reverse Insulin Resistant Type Two Diabetes in 100 Million People in Less Than 10 Years https://nourishbalancethrive.s3.amazonaws.com/podcast/James.McCarter.on.2017-09-05.at.16.44.mp3 For decades we’ve heard that diabetes prevention is simple—lose weight, eat less, and exercise more. But something is wrong with the conventional wisdom. Nearly 115 million people live with either diabetes or prediabetes in the United States, and that number is growing. It is time to reverse this trend.

Virta was founded in 2014 with the goal of reversing diabetes in 100 million people by 2025. They have made this possible through advancements in the science of nutritional biochemistry and technology that is changing the diabetes care model.

James McCarter, MD, PhD, is Head of Research at Virta, and in this interview, Dr McCarter explains how Virta is using a combination of a very low carb, ketogenic diet together with 1-on-1 health coaches and some sophisticated machine learning techniques to predict sentiment in natural language and spot anomalies in blood biomarkers.

After the recording was made, Dr McCarter realised that he was off by about a decade on Joslin. Rather than 1920s, Dr. Elliott Joslin actually began keeping a diabetes registry early in the 20th century and published The Treatment of Diabetes Mellitus in 1917.  “Joslin carried out extensive metabolic balance studies examining fasting and feeding in patients with varying severities of diabetes. His findings would help to validate the observations of Frederick Madison Allen regarding the benefit of carbohydrate- and calorie-restricted diets.”

Here’s the outline of this interview with James McCarter, MD, PhD:

[00:01:00] Divergence, Inc.

[00:01:43] Presentation: The Effects of a Year in Ketosis with James McCarter, MD, PhD at the Quantified Self Conference and Exposition.

[00:02:44] Books by Gary Taubes.

[00:03:13] Omega 3:6 ratios.

[00:05:54] Rapeseed and Canola.

[00:06:44] Wild Planet sardines.

[00:07:11] The Virta story.

[00:07:18] Sami Inkinen.

[00:07:38] Study: SD. Phinney, BR. Bistrian, WJ. Evans, E. Gervino, GL. Blackburn, The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation., Metabolism, volume 32, issue 8, pages 769-76, Aug 1983, PMID 6865776.

[00:08:48] Jeff Volek, PhD, RD on PubMed.

[00:09:51] Fear of fat.

[00:10:13] USDA dietary guidelines.

[00:12:59] The goal is to reverse T2D in 100M people.

[00:14:09] Study: NCD Risk Factor Collaboration (NCD-RisC). Worldwide trends in diabetes since 1980: a pooled analysis of 751 population-based studies with 4·4 million participants. Lancet (London, England). 2016;387(10027):1513-1530. doi:10.1016/S0140-6736(16)00618-8.

[00:14:29] Joslin Diabetes Center.

[00:16:37] The causes of T2D.

[00:17:35] Calories are now more accessible.

[00:18:22] Sugar and refined carbohydrate intake.

[00:20:26] Prerequisites for the Virta program.

[00:22:19] Telemedicine, health coaches, online nutrition and behaviour education, biometric feedback, peer community.

[00:23:53] Getting off meds.

[00:24:50] HbA1C > 6 or glucose > 120 mg/dL

[00:25:32] Purdue University.

[00:26:28] Podcast: Econtalk: Mark Warshawsky on Compensation, Health Care Costs, and Inequality.

[00:29:02] Study: American Diabetes Association. Economic Costs of Diabetes in the U.S. in 2012. Diabetes Care. 2013;36(4):1033-1046. doi:10.2337/dc12-2625.

[00:29:27] Study: McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. 2017;2(1):e5.

[00:30:45] Discontinuing 2/3 of the meds.

[00:32:54] Health coaching.

[00:34:18] Behaviour change.

[00:35:30] Biometrics, blood BHB.

[00:38:10] Reducing blood pressure and CRP.

[00:38:30] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269.

[00:39:49] Blood levels of BHB and weight loss.

[00:41:36] STEM-Talk #43: Jeff Volek Explains the Power of Ketogenic Diets to Reverse Type 2 Diabetes.

[00:43:33] Machine learning.

[00:45:57] The Team at Virta including Nasir Bhanpuri, Catalin Voss and Jackie Lee. See article Will robots inherit the world of healthcare? For links to their talks.

[00:46:49] Random Forest.

[00:47:06] Nourish Balance Thrive 7-Minute Analysis.

[00:48:05] Natural Language Processing.

[00:48:57] Nourish Balance Thrive Highlights email series.

[00:50:26] Finding purpose in your work.

[00:51:59] Using machine learning to change behaviour.

[00:53:25] Book: Hooked: How to Build Habit-Forming Products by Nir Eyal.

[00:54:11] Podcast: How to Avoid the Cognitive Middle Gear with James Hewitt.

[00:55:37] $400 per month for one year.

[00:57:58] Blog Post: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD.

[01:00:21] Article: Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity) and Podcast: The Most Reliable Way to Lose Weight with Dr. Tommy Wood.

[01:02:12] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor with Douglas Hilbert.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/James.McCarter.on.2017-09-05.at.16.44.mp3 Sat, 16 Sep 2017 06:09:46 GMT Christopher Kelly For decades we’ve heard that diabetes prevention is simple—lose weight, eat less, and exercise more. But something is wrong with the conventional wisdom. Nearly 115 million people live with either diabetes or prediabetes in the United States, and that number is growing. It is time to reverse this trend.

Virta was founded in 2014 with the goal of reversing diabetes in 100 million people by 2025. They have made this possible through advancements in the science of nutritional biochemistry and technology that is changing the diabetes care model.

James McCarter, MD, PhD, is Head of Research at Virta, and in this interview, Dr McCarter explains how Virta is using a combination of a very low carb, ketogenic diet together with 1-on-1 health coaches and some sophisticated machine learning techniques to predict sentiment in natural language and spot anomalies in blood biomarkers.

After the recording was made, Dr McCarter realised that he was off by about a decade on Joslin. Rather than 1920s, Dr. Elliott Joslin actually began keeping a diabetes registry early in the 20th century and published The Treatment of Diabetes Mellitus in 1917.  “Joslin carried out extensive metabolic balance studies examining fasting and feeding in patients with varying severities of diabetes. His findings would help to validate the observations of Frederick Madison Allen regarding the benefit of carbohydrate- and calorie-restricted diets.”

Here’s the outline of this interview with James McCarter, MD, PhD:

[00:01:00] Divergence, Inc.

[00:01:43] Presentation: The Effects of a Year in Ketosis with James McCarter, MD, PhD at the Quantified Self Conference and Exposition.

[00:02:44] Books by Gary Taubes.

[00:03:13] Omega 3:6 ratios.

[00:05:54] Rapeseed and Canola.

[00:06:44] Wild Planet sardines.

[00:07:11] The Virta story.

[00:07:18] Sami Inkinen.

[00:07:38] Study: SD. Phinney, BR. Bistrian, WJ. Evans, E. Gervino, GL. Blackburn, The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation., Metabolism, volume 32, issue 8, pages 769-76, Aug 1983, PMID 6865776.

[00:08:48] Jeff Volek, PhD, RD on PubMed.

[00:09:51] Fear of fat.

[00:10:13] USDA dietary guidelines.

[00:12:59] The goal is to reverse T2D in 100M people.

[00:14:09] Study: NCD Risk Factor Collaboration (NCD-RisC). Worldwide trends in diabetes since 1980: a pooled analysis of 751 population-based studies with 4·4 million participants. Lancet (London, England). 2016;387(10027):1513-1530. doi:10.1016/S0140-6736(16)00618-8.

[00:14:29] Joslin Diabetes Center.

[00:16:37] The causes of T2D.

[00:17:35] Calories are now more accessible.

[00:18:22] Sugar and refined carbohydrate intake.

[00:20:26] Prerequisites for the Virta program.

[00:22:19] Telemedicine, health coaches, online nutrition and behaviour education, biometric feedback, peer community.

[00:23:53] Getting off meds.

[00:24:50] HbA1C > 6 or glucose > 120 mg/dL

[00:25:32] Purdue University.

[00:26:28] Podcast: Econtalk: Mark Warshawsky on Compensation, Health Care Costs, and Inequality.

[00:29:02] Study: American Diabetes Association. Economic Costs of Diabetes in the U.S. in 2012. Diabetes Care. 2013;36(4):1033-1046. doi:10.2337/dc12-2625.

[00:29:27] Study: McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. 2017;2(1):e5.

[00:30:45] Discontinuing 2/3 of the meds.

[00:32:54] Health coaching.

[00:34:18] Behaviour change.

[00:35:30] Biometrics, blood BHB.

[00:38:10] Reducing blood pressure and CRP.

[00:38:30] Study: Youm, Yun-Hee, et al. "The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease." Nature medicine 21.3 (2015): 263-269.

[00:39:49] Blood levels of BHB and weight loss.

[00:41:36] STEM-Talk #43: Jeff Volek Explains the Power of Ketogenic Diets to Reverse Type 2 Diabetes.

[00:43:33] Machine learning.

[00:45:57] The Team at Virta including Nasir Bhanpuri, Catalin Voss and Jackie Lee. See article Will robots inherit the world of healthcare? For links to their talks.

[00:46:49] Random Forest.

[00:47:06] Nourish Balance Thrive 7-Minute Analysis.

[00:48:05] Natural Language Processing.

[00:48:57] Nourish Balance Thrive Highlights email series.

[00:50:26] Finding purpose in your work.

[00:51:59] Using machine learning to change behaviour.

[00:53:25] Book: Hooked: How to Build Habit-Forming Products by Nir Eyal.

[00:54:11] Podcast: How to Avoid the Cognitive Middle Gear with James Hewitt.

[00:55:37] $400 per month for one year.

[00:57:58] Blog Post: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD.

[01:00:21] Article: Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity) and Podcast: The Most Reliable Way to Lose Weight with Dr. Tommy Wood.

[01:02:12] Podcast: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor with Douglas Hilbert.

]]>
clean
National Cyclocross Champion Katie Compton on Ketosis and MTHFR https://nourishbalancethrive.s3.amazonaws.com/podcast/Katie.Compton.on.2017-07-25.at.11.10.mp3 When a 13-time National Champion reaches out to say that she’s been enjoying your podcast, there’s only one thing you can do: invite her onto the show. I love to spend time talking to elite athletes to find out what makes them tick, and one trait I’ve seen consistently in cyclists is they spend a lot more time maintaining the engine than they do worrying about equipment.

Frequently, and like me, the athlete is forced to be their own health detective. Never was this truer than for Katie, and in this interview, she talks about her experience tracking down the causes of her chronic leg pains that often prevented her from racing and training. Katie also talks about her experience eating a very high-fat, ketogenic diet, and it's one that we’ve seen consistently with the clients we work with at NBT.

Photo: CX Magazine.

Here’s the outline of this interview Katie Compton:

[00:00:50] Why cyclocross?

[00:02:51] Single-speed MTB.

[00:03:58] Level of commitment.

[00:05:36] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Steve Peters.

[00:06:43] The start of a World Cup Cyclocross race.

[00:08:51] Training track at the USOC Training Center in Colorado Springs, CO.

[00:09:32] Health issues.

[00:10:14] App: Overcast podcast player.

[00:11:03] Leg pains.

[00:11:39] Allergies, thyroid, asthma, staph, giardia.

[00:12:08] MTHFR.

[00:14:29] MRSA infection, abscess.

[00:14:37] Podcast: All Things Thyroid with Dr. Michael Ruscio on Livin’ La Vida Low Carb.

[00:15:33] Homozygous MTHFR A1298C.

[00:16:08] 23andMe genetic testing.

[00:17:52] Folic acid.

[00:18:22] Methylfolate supplement.

[00:19:48] Reducing processed food intake.

[00:21:09] Enriching grains.

[00:21:39] 100g CHO per day.

[00:22:15] Racing in ketosis.

[00:24:44] Increased aerobic capacity.

[00:25:52] Avoiding sports nutrition products.

[00:27:33] Study: Zinn C, Wood M, Williden M, Chatterton S, Maunder E. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition. 2017;14:22. doi:10.1186/s12970-017-0180-0 and Podcast: Caryn Zinn PhD on ketogenic diet for athletes.

[00:30:55] Missing 5th gear.

[00:32:05] Decreased recovery after high intensity work.

[00:32:52] Quantifying things, power, calories.

[00:34:34] App: myCircadianClock by Satchin Panda Lab.

[00:36:42] Coping with jet lag.

[00:39:10] Disordered eating.

[00:40:30] Don't stress over the pesky details.

[00:41:06] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson.

[00:42:11] Sweet potato, squash, fruit, brown rice, buckwheat flour.

[00:44:27] Buffalo and Elk.

[00:44:54] Eating in Belgium.

[00:47:33] Trek Factory Racing and a video of the Trek Service Course in Belgium presented by Shimano.

[00:48:19] Katie Compton on Twitter and Instagram.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Katie.Compton.on.2017-07-25.at.11.10.mp3 Thu, 07 Sep 2017 10:09:38 GMT Christopher Kelly When a 13-time National Champion reaches out to say that she’s been enjoying your podcast, there’s only one thing you can do: invite her onto the show. I love to spend time talking to elite athletes to find out what makes them tick, and one trait I’ve seen consistently in cyclists is they spend a lot more time maintaining the engine than they do worrying about equipment.

Frequently, and like me, the athlete is forced to be their own health detective. Never was this truer than for Katie, and in this interview, she talks about her experience tracking down the causes of her chronic leg pains that often prevented her from racing and training. Katie also talks about her experience eating a very high-fat, ketogenic diet, and it's one that we’ve seen consistently with the clients we work with at NBT.

Photo: CX Magazine.

Here’s the outline of this interview Katie Compton:

[00:00:50] Why cyclocross?

[00:02:51] Single-speed MTB.

[00:03:58] Level of commitment.

[00:05:36] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Steve Peters.

[00:06:43] The start of a World Cup Cyclocross race.

[00:08:51] Training track at the USOC Training Center in Colorado Springs, CO.

[00:09:32] Health issues.

[00:10:14] App: Overcast podcast player.

[00:11:03] Leg pains.

[00:11:39] Allergies, thyroid, asthma, staph, giardia.

[00:12:08] MTHFR.

[00:14:29] MRSA infection, abscess.

[00:14:37] Podcast: All Things Thyroid with Dr. Michael Ruscio on Livin’ La Vida Low Carb.

[00:15:33] Homozygous MTHFR A1298C.

[00:16:08] 23andMe genetic testing.

[00:17:52] Folic acid.

[00:18:22] Methylfolate supplement.

[00:19:48] Reducing processed food intake.

[00:21:09] Enriching grains.

[00:21:39] 100g CHO per day.

[00:22:15] Racing in ketosis.

[00:24:44] Increased aerobic capacity.

[00:25:52] Avoiding sports nutrition products.

[00:27:33] Study: Zinn C, Wood M, Williden M, Chatterton S, Maunder E. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition. 2017;14:22. doi:10.1186/s12970-017-0180-0 and Podcast: Caryn Zinn PhD on ketogenic diet for athletes.

[00:30:55] Missing 5th gear.

[00:32:05] Decreased recovery after high intensity work.

[00:32:52] Quantifying things, power, calories.

[00:34:34] App: myCircadianClock by Satchin Panda Lab.

[00:36:42] Coping with jet lag.

[00:39:10] Disordered eating.

[00:40:30] Don't stress over the pesky details.

[00:41:06] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson.

[00:42:11] Sweet potato, squash, fruit, brown rice, buckwheat flour.

[00:44:27] Buffalo and Elk.

[00:44:54] Eating in Belgium.

[00:47:33] Trek Factory Racing and a video of the Trek Service Course in Belgium presented by Shimano.

[00:48:19] Katie Compton on Twitter and Instagram.

]]>
yes
The Most Reliable Way to Lose Weight with Dr Tommy Wood https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.Weightloss.2017.07.22.mp3 Solving a problem requires understanding what caused it, and rarely is it good enough to move straight to remediation. The same applies to weight (fat) loss, and in this podcast, Dr Tommy Wood, MD, PhD and me discuss the underlying causes of over fatness and draw on three specific examples that represent common patterns we’ve seen in the 1,000 athletes we’ve worked with over the past three or four years.

Here’s the outline of this interview with Dr Tommy Wood:

[00:00:13] Podcast: Mind Pump Simulcast.

[00:01:44] Problem solving.

[00:03:22] Sustainability.

[00:03:38] First Example: Elite female runner.

[00:04:23] Relative energy deficit.

[00:08:42] Description of NEAT or Non-Exercise Activity Thermogenesis.

[00:09:03] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417.

[00:11:33] Greasing the groove.

[00:12:44] Counting and cycling calories.

[00:14:27] 10% deficit.

[00:15:42] Pharmacological interventions.

[00:16:34] Second Example: Christopher Kelly.

[00:16:48] Gravel grinder events.

[00:17:07] Belgian Waffle Ride.

[00:18:05] Reintroducing carbs.

[00:19:45] Thyroid on keto.

[00:20:26] Kiteboarding.

[00:20:55] eBook: What We Eat (scroll to bottom of page).

[00:22:24] Self regulating.

[00:23:42] Visceral and subcutaneous fat.

[00:25:25] Visceral fat has a higher fat turnover.

[00:26:34] Killing fat cells with cold thermogenesis.

[00:26:59] Lipodystrophy.

[00:27:34] Gut health.

[00:27:57] Blastocystis, Cyclospora.

[00:30:47] Gut health and inflammation.

[00:30:59] Podcast: Arrhythmias in Endurance Athletes with Peter Backx, PhD.

[00:31:50] HsCRP.

[00:32:14] Podcast: The Hungry Brain with Stephan Guyenet, PhD.

[00:33:56] Study: Jönsson, Tommy, et al. "Digested wheat gluten inhibits binding between leptin and its receptor." BMC biochemistry 16.1 (2015): 3.

[00:34:47] Paleo On The Go.

[00:35:43] Visceral fat firewalls off the gut.

[00:36:10] LPS (endotoxin) translocation across the gut wall.

[00:40:22] Getting a dog.

[00:41:28] MitoCalc developed by Alessandro Ferretti and Weikko Jaross as discussed in this NBT blog post by Dr. Tommy Wood.

[00:43:21] Time restricted eating.

[00:44:24] Walking.

[00:45:13] Podcast: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson.

[00:46:27] Third example: 35 lb to lose.

[00:47:44] The under eating thyroid pattern.

[00:48:16] Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity).

[00:50:35] Resistance training.

[00:51:13] Muscle is more metabolically active.

[00:52:07] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

[00:53:02] DXA or DEXA Scan.

[00:53:14] Waist-hip ratio.

[00:54:08] I'll happy when...

[00:54:41] Icelandic Health Symposium 2017 featuring Dr. Satchidananda Panda, Dr. Tommy Wood and others.

[00:55:58] Study: Longo, Valter D., and Satchidananda Panda. "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan." Cell metabolism 23.6 (2016): 1048-1059.

[00:56:16] There are over 600 genes regulated by circadian rhythm, reference 1, 2, 3 and 4.

[00:56:56] Continuous feeding.

[00:57:58] Eat when it's light outside.

[00:58:47] Yearly cycles.

[00:59:55] Frontloading calories.

[01:00:40] The Nourish Balance Thrive 7-Minute Analysis.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.Weightloss.2017.07.22.mp3 Thu, 31 Aug 2017 23:08:49 GMT Christopher Kelly Solving a problem requires understanding what caused it, and rarely is it good enough to move straight to remediation. The same applies to weight (fat) loss, and in this podcast, Dr Tommy Wood, MD, PhD and me discuss the underlying causes of over fatness and draw on three specific examples that represent common patterns we’ve seen in the 1,000 athletes we’ve worked with over the past three or four years.

Here’s the outline of this interview with Dr Tommy Wood:

[00:00:13] Podcast: Mind Pump Simulcast.

[00:01:44] Problem solving.

[00:03:22] Sustainability.

[00:03:38] First Example: Elite female runner.

[00:04:23] Relative energy deficit.

[00:08:42] Description of NEAT or Non-Exercise Activity Thermogenesis.

[00:09:03] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417.

[00:11:33] Greasing the groove.

[00:12:44] Counting and cycling calories.

[00:14:27] 10% deficit.

[00:15:42] Pharmacological interventions.

[00:16:34] Second Example: Christopher Kelly.

[00:16:48] Gravel grinder events.

[00:17:07] Belgian Waffle Ride.

[00:18:05] Reintroducing carbs.

[00:19:45] Thyroid on keto.

[00:20:26] Kiteboarding.

[00:20:55] eBook: What We Eat (scroll to bottom of page).

[00:22:24] Self regulating.

[00:23:42] Visceral and subcutaneous fat.

[00:25:25] Visceral fat has a higher fat turnover.

[00:26:34] Killing fat cells with cold thermogenesis.

[00:26:59] Lipodystrophy.

[00:27:34] Gut health.

[00:27:57] Blastocystis, Cyclospora.

[00:30:47] Gut health and inflammation.

[00:30:59] Podcast: Arrhythmias in Endurance Athletes with Peter Backx, PhD.

[00:31:50] HsCRP.

[00:32:14] Podcast: The Hungry Brain with Stephan Guyenet, PhD.

[00:33:56] Study: Jönsson, Tommy, et al. "Digested wheat gluten inhibits binding between leptin and its receptor." BMC biochemistry 16.1 (2015): 3.

[00:34:47] Paleo On The Go.

[00:35:43] Visceral fat firewalls off the gut.

[00:36:10] LPS (endotoxin) translocation across the gut wall.

[00:40:22] Getting a dog.

[00:41:28] MitoCalc developed by Alessandro Ferretti and Weikko Jaross as discussed in this NBT blog post by Dr. Tommy Wood.

[00:43:21] Time restricted eating.

[00:44:24] Walking.

[00:45:13] Podcast: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson.

[00:46:27] Third example: 35 lb to lose.

[00:47:44] The under eating thyroid pattern.

[00:48:16] Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity).

[00:50:35] Resistance training.

[00:51:13] Muscle is more metabolically active.

[00:52:07] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

[00:53:02] DXA or DEXA Scan.

[00:53:14] Waist-hip ratio.

[00:54:08] I'll happy when...

[00:54:41] Icelandic Health Symposium 2017 featuring Dr. Satchidananda Panda, Dr. Tommy Wood and others.

[00:55:58] Study: Longo, Valter D., and Satchidananda Panda. "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan." Cell metabolism 23.6 (2016): 1048-1059.

[00:56:16] There are over 600 genes regulated by circadian rhythm, reference 1, 2, 3 and 4.

[00:56:56] Continuous feeding.

[00:57:58] Eat when it's light outside.

[00:58:47] Yearly cycles.

[00:59:55] Frontloading calories.

[01:00:40] The Nourish Balance Thrive 7-Minute Analysis.

]]>
clean
How to Avoid the Cognitive Middle Gear https://nourishbalancethrive.s3.amazonaws.com/podcast/James.Hewitt.1-1.on.2017-06-09.at.07.06.mp3 James Hewitt is Head of Science & Innovation at Hintsa Performance. His work includes consulting with Formula 1 drivers and teams, work in elite sport and with global corporations, a wide-range of written articles, presentations, keynotes and workshops in Europe, the United States and Asia.

In this interview with Dr Tommy Wood, James discusses a polarised approach to cognitive performance, arguing that time spent in the middle gear is time wasted. James also explains why smartphones are so compelling yet interfering with our ability to concentrate.

Here’s the outline of this interview with James Hewitt:

[00:01:15] Book: Exponential by James Hewitt and Aki Hintsa.

[00:03:31] Website: Hintsa Performance.

[00:04:20] Newsletter: Nourish Balance Thrive Highlights.

[00:04:50] Article: A day in the life of Scott, hopelessly distracted office worker by James Hewitt.

[00:05:38] Polarised training.

[00:06:18] Cognitive task load model.

[00:08:01] World Economic Forum Report: The Future of Jobs and Skills in the Middle East and North Africa: Preparing the Region for the Fourth Industrial Revolution.

[00:09:18] Podcast: Pedro Domingos on Machine Learning and the Master Algorithm, TED Talk: The Wonderful and Terrifying Implications of Computers that Can Learn with Jeremy Howard.

[00:11:00] Study: Frey, Carl Benedikt, and Michael A. Osborne. "The future of employment: how susceptible are jobs to computerisation?." Technological Forecasting and Social Change 114 (2017): 254-280.

[00:11:10] Report: A Future That Works: Automation, Employment, and Productivity by McKinsey Global Institute.

[00:12:29] Default mode network.

[00:13:31] Smartphones.

[00:14:59] Novelty seeking.

[00:16:26] Study: Kushlev, Kostadin & Dunn, Elizabeth. (2015). Checking Email Less Frequently Reduces Stress.

[00:17:11] Lecture: Dopamine Jackpot! Sapolsky on the Science of Pleasure by Robert Sapolsky.

[00:19:25] Productivity without purpose.

[00:19:45] Study: Levitas, Danielle. "Always connected: How smartphones and social keep us engaged." International Data Corporation (IDC). Retrieved from (2013).

[00:21:05] Three questions: priority, opportunity, elimination.

[00:22:30] Attention restoration.

[00:24:40] Mornings.

[00:25:21] Book: The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael Breus.

[00:25:43] Study: Akacem LD, Wright KP, LeBourgeois MK. Bedtime and evening light exposure influence circadian timing in preschool-age children: A field study. Neurobiology of sleep and circadian rhythms. 2016.

[00:28:59] Study: Williamson AM, Feyer A Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication Occupational and Environmental Medicine 2000;57:649-655.

[00:30:06] Study: Van Dongen, Hans Pa, et al. "The Cumulative Cost of Additional Wakefulness: Dose-response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation." Sleep 26.2 (2003): 117-126.

[00:32:21] Galvanic skin response.

[00:34:43] Sex differences in rapid switching.

[00:37:46] Changing behaviour.

[00:38:01] Derek Sivers.

[00:39:25] Implementation intention.

[00:42:15] Positive vision.

[00:45:45] Apps: Depak Chopra Meditation Apps.

[00:50:16] Device: The PIP stress tracker.

[00:52:44] Device: Muse headband.

[00:53:49] Ways to connect: Hinsta.com, JamesHewitt.net, James Hewitt on Twitter.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/James.Hewitt.1-1.on.2017-06-09.at.07.06.mp3 Thu, 24 Aug 2017 10:08:13 GMT Christopher Kelly James Hewitt is Head of Science & Innovation at Hintsa Performance. His work includes consulting with Formula 1 drivers and teams, work in elite sport and with global corporations, a wide-range of written articles, presentations, keynotes and workshops in Europe, the United States and Asia.

In this interview with Dr Tommy Wood, James discusses a polarised approach to cognitive performance, arguing that time spent in the middle gear is time wasted. James also explains why smartphones are so compelling yet interfering with our ability to concentrate.

Here’s the outline of this interview with James Hewitt:

[00:01:15] Book: Exponential by James Hewitt and Aki Hintsa.

[00:03:31] Website: Hintsa Performance.

[00:04:20] Newsletter: Nourish Balance Thrive Highlights.

[00:04:50] Article: A day in the life of Scott, hopelessly distracted office worker by James Hewitt.

[00:05:38] Polarised training.

[00:06:18] Cognitive task load model.

[00:08:01] World Economic Forum Report: The Future of Jobs and Skills in the Middle East and North Africa: Preparing the Region for the Fourth Industrial Revolution.

[00:09:18] Podcast: Pedro Domingos on Machine Learning and the Master Algorithm, TED Talk: The Wonderful and Terrifying Implications of Computers that Can Learn with Jeremy Howard.

[00:11:00] Study: Frey, Carl Benedikt, and Michael A. Osborne. "The future of employment: how susceptible are jobs to computerisation?." Technological Forecasting and Social Change 114 (2017): 254-280.

[00:11:10] Report: A Future That Works: Automation, Employment, and Productivity by McKinsey Global Institute.

[00:12:29] Default mode network.

[00:13:31] Smartphones.

[00:14:59] Novelty seeking.

[00:16:26] Study: Kushlev, Kostadin & Dunn, Elizabeth. (2015). Checking Email Less Frequently Reduces Stress.

[00:17:11] Lecture: Dopamine Jackpot! Sapolsky on the Science of Pleasure by Robert Sapolsky.

[00:19:25] Productivity without purpose.

[00:19:45] Study: Levitas, Danielle. "Always connected: How smartphones and social keep us engaged." International Data Corporation (IDC). Retrieved from (2013).

[00:21:05] Three questions: priority, opportunity, elimination.

[00:22:30] Attention restoration.

[00:24:40] Mornings.

[00:25:21] Book: The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael Breus.

[00:25:43] Study: Akacem LD, Wright KP, LeBourgeois MK. Bedtime and evening light exposure influence circadian timing in preschool-age children: A field study. Neurobiology of sleep and circadian rhythms. 2016.

[00:28:59] Study: Williamson AM, Feyer A Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication Occupational and Environmental Medicine 2000;57:649-655.

[00:30:06] Study: Van Dongen, Hans Pa, et al. "The Cumulative Cost of Additional Wakefulness: Dose-response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation." Sleep 26.2 (2003): 117-126.

[00:32:21] Galvanic skin response.

[00:34:43] Sex differences in rapid switching.

[00:37:46] Changing behaviour.

[00:38:01] Derek Sivers.

[00:39:25] Implementation intention.

[00:42:15] Positive vision.

[00:45:45] Apps: Depak Chopra Meditation Apps.

[00:50:16] Device: The PIP stress tracker.

[00:52:44] Device: Muse headband.

[00:53:49] Ways to connect: Hinsta.com, JamesHewitt.net, James Hewitt on Twitter.

]]>
no
How to Move Well and Feel Good with Aaron Alexander https://nourishbalancethrive.s3.amazonaws.com/podcast/Aaron.Alexander.2017.06%201.mp3 Aaron Alexander has been professionally working with clients of all ages seeking a variety of goals from pain relief to improved athletic performance for over 10 years. He is currently seeing clients at his office, Align Therapy, inside of Crossfit LA, Santa Monica. Aaron began the journey as a nationally certified personal trainer specializing in corrective exercise and nutrition consultation. During that time Aaron studied psychology at the University of Hawaii. Soon after, he evolved into becoming a licensed manual therapist studying myofascial release, neuromuscular therapy and trigger point therapy at Maui School of Therapeutic Massage. A fascination with connective tissue lead him to study structural integration at the Rolf Institute in Boulder, CO. Being an LMT and CPT on top of a Rolf Structural Integration Practitioner, Aaron has a strong understanding of the intricacies of the body and mind.

Here’s the outline of this podcast with Aaron Alexander:

[00:02:17] The link between posture and the way we feel.

[00:04:35] Sustaining posture.

[00:06:37] Front squat, deadlift, kettlebells, martial arts.

[00:07:20] 150 interviews on the Align Therapy podcast.

[00:07:54] Interview: Self-Care and Integrated Movement for the Modern World with Aaron Alexander.

[00:08:05] Chin up bar.

[00:09:54] Body language.

[00:12:16] Changing our environment.

[00:13:44] YouTube: Functional Chair with Hip Hinging with Aaron Alexander..

[00:14:36] YouTube: Reverse Bad Posture on a Cell Phone with Aaron Alexander.

[00:15:31] The rubber band on Aaron's website.

[00:18:30] Creating the stack.

[00:19:37] Interview: The Importance of Strength and Mobility for Mountain Bikers with James Wilson.

[00:20:46] Travel tips.

[00:23:19] NEAT: Non-Exercise Associated Thermogenesis.

[00:25:23] Stand up paddling.

[00:26:32] Youtube: How to Swing an Axe/Maul When Splitting Firewood.

[00:29:30] Kiteboarding.

[00:31:38] Interview: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson.

[00:32:18] Overhead squat, break the stick.

[00:33:17] Uneven beach muscles.

[00:35:32] Vision.

[00:35:47] Abraham Maslow and Maslow’s Hammer.

[00:36:43] The road trip.

[00:38:19] Finding your tribe.

[00:40:01] Robb Wolf.

[00:40:14] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work by Steven Kotler.

[00:40:36] Robert Sapolsky.

[00:41:49] Study social group.

[00:43:36] Podcast: Aaron Alexander on Mind Pump.

[00:44:54] AcroYoga.

[00:48:27] The EPP pre-requisites.

[00:49:05] Mastermind Talks.

[00:50:07] Standing on the shoulder of giants.

[00:51:34] YouTube Channel: Nourish Balance Thrive.

[00:52:38] The Glottal T.

[00:53:57] Group coaching.

[00:56:26] Align Therapy Courses.

[01:00:23] Gym bodies.

[01:01:08] UJ Ramdas Productivity Planner on IntelligentChange.com.

[01:02:17] Santa Cruz Nomad.

[01:03:32] Productivity Planner.

[01:07:33] Movement makeover.

[01:09:21] Interview: The Migraine Miracle with Josh Turknett.

[01:11:46] Lack of intention.

[01:12:54] Go see Aaron at Crossfit LA in Santa Monica.

[01:13:15] Barbell Shrugged.

[01:15:55] Align Podcast.

[01:16:27] Band with door anchor.

]]>
cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Aaron.Alexander.2017.06%201.mp3 Fri, 18 Aug 2017 03:08:52 GMT Christopher Kelly Aaron Alexander has been professionally working with clients of all ages seeking a variety of goals from pain relief to improved athletic performance for over 10 years. He is currently seeing clients at his office, Align Therapy, inside of Crossfit LA, Santa Monica. Aaron began the journey as a nationally certified personal trainer specializing in corrective exercise and nutrition consultation. During that time Aaron studied psychology at the University of Hawaii. Soon after, he evolved into becoming a licensed manual therapist studying myofascial release, neuromuscular therapy and trigger point therapy at Maui School of Therapeutic Massage. A fascination with connective tissue lead him to study structural integration at the Rolf Institute in Boulder, CO. Being an LMT and CPT on top of a Rolf Structural Integration Practitioner, Aaron has a strong understanding of the intricacies of the body and mind.

Here’s the outline of this podcast with Aaron Alexander:

[00:02:17] The link between posture and the way we feel.

[00:04:35] Sustaining posture.

[00:06:37] Front squat, deadlift, kettlebells, martial arts.

[00:07:20] 150 interviews on the Align Therapy podcast.

[00:07:54] Interview: Self-Care and Integrated Movement for the Modern World with Aaron Alexander.

[00:08:05] Chin up bar.

[00:09:54] Body language.

[00:12:16] Changing our environment.

[00:13:44] YouTube: Functional Chair with Hip Hinging with Aaron Alexander..

[00:14:36] YouTube: Reverse Bad Posture on a Cell Phone with Aaron Alexander.

[00:15:31] The rubber band on Aaron's website.

[00:18:30] Creating the stack.

[00:19:37] Interview: The Importance of Strength and Mobility for Mountain Bikers with James Wilson.

[00:20:46] Travel tips.

[00:23:19] NEAT: Non-Exercise Associated Thermogenesis.

[00:25:23] Stand up paddling.

[00:26:32] Youtube: How to Swing an Axe/Maul When Splitting Firewood.

[00:29:30] Kiteboarding.

[00:31:38] Interview: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson.

[00:32:18] Overhead squat, break the stick.

[00:33:17] Uneven beach muscles.

[00:35:32] Vision.

[00:35:47] Abraham Maslow and Maslow’s Hammer.

[00:36:43] The road trip.

[00:38:19] Finding your tribe.

[00:40:01] Robb Wolf.

[00:40:14] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work by Steven Kotler.

[00:40:36] Robert Sapolsky.

[00:41:49] Study social group.

[00:43:36] Podcast: Aaron Alexander on Mind Pump.

[00:44:54] AcroYoga.

[00:48:27] The EPP pre-requisites.

[00:49:05] Mastermind Talks.

[00:50:07] Standing on the shoulder of giants.

[00:51:34] YouTube Channel: Nourish Balance Thrive.

[00:52:38] The Glottal T.

[00:53:57] Group coaching.

[00:56:26] Align Therapy Courses.

[01:00:23] Gym bodies.

[01:01:08] UJ Ramdas Productivity Planner on IntelligentChange.com.

[01:02:17] Santa Cruz Nomad.

[01:03:32] Productivity Planner.

[01:07:33] Movement makeover.

[01:09:21] Interview: The Migraine Miracle with Josh Turknett.

[01:11:46] Lack of intention.

[01:12:54] Go see Aaron at Crossfit LA in Santa Monica.

[01:13:15] Barbell Shrugged.

[01:15:55] Align Podcast.

[01:16:27] Band with door anchor.

]]>
no
Why Do and How to High Intensity Interval Training https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Paul.Laursen.2017.06.7.mp3 Paul Laursen, PhD, is an adjunct professor, performance physiologist and coach. He has published over 100 peer-reviewed papers in exercise and sports science journals, and this work has been cited more than 3000 times.

Paul is coach and support to numerous elite and professional athletes across multiple endurance-based sports and is himself lightning-fast triathlete with performances across Olympic to Ironman distance events. Paul is an early adopter and technology-savvy geeks at the pointy end of discovery.

In this interview, I’m joined by Tommy Wood, MD, PhD, to discuss high-intensity interval training (HIIT). Earlier this year, I went straight into some 3-8 hour races having done no long (20 min work period) intervals at all, a first for me as a competitive mountain biker. Almost all of my training consisted of MAF paced work and so I wondered why I ever did HIIT and that lead to this show.

You can find Paul at his new home over at plewsandprof.com

Here’s the outline of this interview with Paul Laursen:

[00:00:24] High Performance Sport New Zealand.

[00:00:34] Professor Paul Laursen on PubMed.

[00:03:19] Endurance athlete definition.

[00:05:00] Intensity definition.

[00:05:44] Critical Power.

[00:07:38] Aerobic threshold: 1 mmol increase in blood lactate above baseline (MAF).

[00:08:52] Critical Power: maximal lactate steady state (30-60 min).

[00:09:40] VO2 Max (2.5 min up to 8 min).

[00:10:38] Anaerobic Speed Reserve Project by Gareth Sandford.

[00:10:50] Maximal Power.

[00:12:53] 2K rowing test.

[00:17:43] More than one way to skin a cat.

[00:19:51] Continuous blood glucose monitoring.

[00:20:20] Polarised training model.

[00:21:49] Does grey zone training provide some benefit you can't get from polarised?

[00:23:13] Stress fractures.

[00:25:09] Mindfulness.

[00:26:35] Dr Daniel Plews.

[00:28:17] Training for IRONMAN.

[00:28:51] 80/20 aerobic/intensity.

[00:31:47] TrainingPeaks TSS.

[00:32:17] BANISTER, E. W. (1991). Modelling elite athletic performance. In: MacDougall, J.D.; Wenger, H.A. & Green, H.J. eds. Physiological testing of the high performance athlete. Champaign, IL, Human Kinetics Publishers Ltd., pp 403–424.

[00:32:57] TrainingPeaks Performance Management chart.

[00:34:28] Blog: Marco Altini on Heart Rate Variability (HRV).

[00:35:05] Paper: Comparison of Heart Rate Variability Recording With Smart Phone Photoplethysmographic, Polar H7 Chest Strap and Electrocardiogram Methods” by Plews DJ et al.

[00:36:41] Website: Brain.fm.

[00:37:50] Interview: The Migraine Miracle with Dr Josh Turknett, MD.

[00:39:09] Overall rise in HRV in a weekly block of training.

[00:40:32] Marco Altini tweet chart.

[00:41:15] Website: HRV for Training.

[00:41:51] Dr Daniel Plews.

[00:41:59] Mark Buchet?

[00:43:20] The format of the book.

[00:44:37] Artificial Intelligence (AI).

[00:46:17] Dr Ken Ford and his publications.

[00:46:45] Podcast: STEM-Talk.

[00:46:56] Website: Plews and Prof, Plews and Prof on Twitter.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Paul.Laursen.2017.06.7.mp3 Thu, 10 Aug 2017 11:08:48 GMT Christopher Kelly Paul Laursen, PhD, is an adjunct professor, performance physiologist and coach. He has published over 100 peer-reviewed papers in exercise and sports science journals, and this work has been cited more than 3000 times.

Paul is coach and support to numerous elite and professional athletes across multiple endurance-based sports and is himself lightning-fast triathlete with performances across Olympic to Ironman distance events. Paul is an early adopter and technology-savvy geeks at the pointy end of discovery.

In this interview, I’m joined by Tommy Wood, MD, PhD, to discuss high-intensity interval training (HIIT). Earlier this year, I went straight into some 3-8 hour races having done no long (20 min work period) intervals at all, a first for me as a competitive mountain biker. Almost all of my training consisted of MAF paced work and so I wondered why I ever did HIIT and that lead to this show.

You can find Paul at his new home over at plewsandprof.com

Here’s the outline of this interview with Paul Laursen:

[00:00:24] High Performance Sport New Zealand.

[00:00:34] Professor Paul Laursen on PubMed.

[00:03:19] Endurance athlete definition.

[00:05:00] Intensity definition.

[00:05:44] Critical Power.

[00:07:38] Aerobic threshold: 1 mmol increase in blood lactate above baseline (MAF).

[00:08:52] Critical Power: maximal lactate steady state (30-60 min).

[00:09:40] VO2 Max (2.5 min up to 8 min).

[00:10:38] Anaerobic Speed Reserve Project by Gareth Sandford.

[00:10:50] Maximal Power.

[00:12:53] 2K rowing test.

[00:17:43] More than one way to skin a cat.

[00:19:51] Continuous blood glucose monitoring.

[00:20:20] Polarised training model.

[00:21:49] Does grey zone training provide some benefit you can't get from polarised?

[00:23:13] Stress fractures.

[00:25:09] Mindfulness.

[00:26:35] Dr Daniel Plews.

[00:28:17] Training for IRONMAN.

[00:28:51] 80/20 aerobic/intensity.

[00:31:47] TrainingPeaks TSS.

[00:32:17] BANISTER, E. W. (1991). Modelling elite athletic performance. In: MacDougall, J.D.; Wenger, H.A. & Green, H.J. eds. Physiological testing of the high performance athlete. Champaign, IL, Human Kinetics Publishers Ltd., pp 403–424.

[00:32:57] TrainingPeaks Performance Management chart.

[00:34:28] Blog: Marco Altini on Heart Rate Variability (HRV).

[00:35:05] Paper: Comparison of Heart Rate Variability Recording With Smart Phone Photoplethysmographic, Polar H7 Chest Strap and Electrocardiogram Methods” by Plews DJ et al.

[00:36:41] Website: Brain.fm.

[00:37:50] Interview: The Migraine Miracle with Dr Josh Turknett, MD.

[00:39:09] Overall rise in HRV in a weekly block of training.

[00:40:32] Marco Altini tweet chart.

[00:41:15] Website: HRV for Training.

[00:41:51] Dr Daniel Plews.

[00:41:59] Mark Buchet?

[00:43:20] The format of the book.

[00:44:37] Artificial Intelligence (AI).

[00:46:17] Dr Ken Ford and his publications.

[00:46:45] Podcast: STEM-Talk.

[00:46:56] Website: Plews and Prof, Plews and Prof on Twitter.

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Radical Candor™ with Dr Tommy Wood https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.on.2017-06-01.at.15.36_1.mp3 Radical Candor™ is the ability to Challenge Directly and show you Care Personally at the same time. Radical Candor will help you and all the people you work with do the best work of your lives and build the best relationships of your career.

Two nearly universal experiences make Radical Candor unnatural. One, most people have been told since they learned to talk some version of “if you don’t have anything nice to say, don’t say it at all.” When they become a boss, the very thing they have been taught not to do since they were 18 months old is suddenly their job.

Furthermore, most people, since they got their first job, have been told to be “professional.” Too often, that’s code for leaving your humanity at home. But to build strong relationships, you have to Care Personally. You have to bring your whole self to work.

Buy Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity.

Here’s the outline of this podcast with Dr Tommy Wood:

[00:00:29] Mastermind Talks.

[00:01:04] MMT Guests: Ben Greenfield & Dave Asprey.

[00:01:53] Carmel Valley Ranch.

[00:02:55] Jayson Gaignard

[00:05:51] Belgian Waffle Ride.

[00:06:11] Lesley Paterson & Simon Marshall at Braveheart Coaching.

[00:07:23] Book: Radical Candour by Kim Scott.

[00:07:44] Chart.

[00:08:51] Obnoxious aggression.

[00:10:55] Shit sandwich.

[00:11:21] Book: The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers by Ben Horowitz.

[00:12:24] Kim Scott.

[00:16:06] Viome CEO, Naveen Jain.

[00:17:10] Catchbox.

[00:17:39] Transcriptome.

[00:18:08] Interview: Type 2 Diabetes, Fasting, Your Questions Answered with Dr Jason Fung.

[00:18:46] Interview: Why We Get Fat and What You Should Really Do About It with Chris Masterjohn, PhD and Tommy Wood, MD, PhD.

[00:19:41] Absentee hatchet job.

[00:20:28] Interview: The Migraine Miracle with Dr Joshua Turknett.

[00:21:34] Video: The Most Reliable Way to Lose Weight with Chris Masterjohn, PhD.

[00:23:23] Article: Should Calorie Counting Be the Main Focus for Somebody Trying to Lose Weight (Body Fat)? by Tommy Wood, MD, PhD.

[00:24:20] Tommy's Dad on PubMed.

[00:25:09] Flat tire.

[00:26:11] STEM-Talk podcast: Gary Taubes discusses low carb diets and sheds light on the hazards of sugar.

[00:27:27] Manipulative insincerity.

[00:31:33] IFM talk on insulin Buck Institute.

[00:33:21] Book: Surely You're Joking Mr Feynman by Richard P Feynman.

[00:34:04] Paper: Dominique Chretien, Paule Benit, Hyung-Ho Ha, Susanne Keipert, Riyad El-Khoury, Young-Tae Chang, Martin Jastroch, Howard Jacobs, Pierre Rustin, Malgorzata Rak. “Mitochondria Are Physiologically Maintained At Close To 50 C”.

[00:36:25] Paper: Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy’s response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?" Metabolic Syndrome and Related Disorders (2017).

[00:41:48] Slack, Torea Rodriguez.

[00:44:51] Discourse forum software.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Tommy.Wood.on.2017-06-01.at.15.36_1.mp3 Fri, 04 Aug 2017 09:08:24 GMT Christopher Kelly Radical Candor™ is the ability to Challenge Directly and show you Care Personally at the same time. Radical Candor will help you and all the people you work with do the best work of your lives and build the best relationships of your career.

Two nearly universal experiences make Radical Candor unnatural. One, most people have been told since they learned to talk some version of “if you don’t have anything nice to say, don’t say it at all.” When they become a boss, the very thing they have been taught not to do since they were 18 months old is suddenly their job.

Furthermore, most people, since they got their first job, have been told to be “professional.” Too often, that’s code for leaving your humanity at home. But to build strong relationships, you have to Care Personally. You have to bring your whole self to work.

Buy Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity.

Here’s the outline of this podcast with Dr Tommy Wood:

[00:00:29] Mastermind Talks.

[00:01:04] MMT Guests: Ben Greenfield & Dave Asprey.

[00:01:53] Carmel Valley Ranch.

[00:02:55] Jayson Gaignard

[00:05:51] Belgian Waffle Ride.

[00:06:11] Lesley Paterson & Simon Marshall at Braveheart Coaching.

[00:07:23] Book: Radical Candour by Kim Scott.

[00:07:44] Chart.

[00:08:51] Obnoxious aggression.

[00:10:55] Shit sandwich.

[00:11:21] Book: The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers by Ben Horowitz.

[00:12:24] Kim Scott.

[00:16:06] Viome CEO, Naveen Jain.

[00:17:10] Catchbox.

[00:17:39] Transcriptome.

[00:18:08] Interview: Type 2 Diabetes, Fasting, Your Questions Answered with Dr Jason Fung.

[00:18:46] Interview: Why We Get Fat and What You Should Really Do About It with Chris Masterjohn, PhD and Tommy Wood, MD, PhD.

[00:19:41] Absentee hatchet job.

[00:20:28] Interview: The Migraine Miracle with Dr Joshua Turknett.

[00:21:34] Video: The Most Reliable Way to Lose Weight with Chris Masterjohn, PhD.

[00:23:23] Article: Should Calorie Counting Be the Main Focus for Somebody Trying to Lose Weight (Body Fat)? by Tommy Wood, MD, PhD.

[00:24:20] Tommy's Dad on PubMed.

[00:25:09] Flat tire.

[00:26:11] STEM-Talk podcast: Gary Taubes discusses low carb diets and sheds light on the hazards of sugar.

[00:27:27] Manipulative insincerity.

[00:31:33] IFM talk on insulin Buck Institute.

[00:33:21] Book: Surely You're Joking Mr Feynman by Richard P Feynman.

[00:34:04] Paper: Dominique Chretien, Paule Benit, Hyung-Ho Ha, Susanne Keipert, Riyad El-Khoury, Young-Tae Chang, Martin Jastroch, Howard Jacobs, Pierre Rustin, Malgorzata Rak. “Mitochondria Are Physiologically Maintained At Close To 50 C”.

[00:36:25] Paper: Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy’s response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?" Metabolic Syndrome and Related Disorders (2017).

[00:41:48] Slack, Torea Rodriguez.

[00:44:51] Discourse forum software.

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Mind Pump Simulcast https://nourishbalancethrive.s3.amazonaws.com/podcast/Mind.Pump.2017.07.22.mp3 Last weekend Tommy flew from Seattle to San Jose to record with me in person for the Mind Pump podcast, and since it went so well, I thought I’d air the discussion on my show too. If you’re new to Mind Pump, I’d highly recommend you give it a listen. Sal, Justin and Adam record in a purpose-built studio and educate on all things health and fitness with an emphasis on strength, conditioning and critical thinking.

In this episode, Sal asks Tommy some great questions on food quality versus quantity. I ask Adam about the Mind Pump avatar, and the transformation people can expect from their MAPS programs. Finally, we talk about our Elite Performance Program and the types of problems we solve for our athletes. We introduce our new 7-minute Elite Performance Analysis tool.

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cck197@cck197.net https://nourishbalancethrive.s3.amazonaws.com/podcast/Mind.Pump.2017.07.22.mp3 Sun, 30 Jul 2017 07:07:00 GMT Christopher Kelly Last weekend Tommy flew from Seattle to San Jose to record with me in person for the Mind Pump podcast, and since it went so well, I thought I’d air the discussion on my show too. If you’re new to Mind Pump, I’d highly recommend you give it a listen. Sal, Justin and Adam record in a purpose-built studio and educate on all things health and fitness with an emphasis on strength, conditioning and critical thinking.

In this episode, Sal asks Tommy some great questions on food quality versus quantity. I ask Adam about the Mind Pump avatar, and the transformation people can expect from their MAPS programs. Finally, we talk about our Elite Performance Program and the types of problems we solve for our athletes. We introduce our new 7-minute Elite Performance Analysis tool.

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How to Knock 3.5 Hours off Your IRONMAN Time https://nourishbalancethrive.s3.amazonaws.com/podcast/Kristian.Manietta.on.2017-04-05.at.10.00.mp3 Kristian Manietta is a husband, dad, coach, coeliac, life athlete, entrepreneur and host of the Fat Black podcast. Over the past 11 years, Kristian has helped hundreds of triathletes achieve and even greatly surpass their goals using methods both traditional and unconventional… with the balance more skewed to unconventional.

I wanted to get Kristian on to talk about his incredible journey from pro snowboarder to average triathlete to sub 9-hour IRONMAN finisher. Like me and many other of my guests, Kristian has suffered from a multitude of gut problems that he now successfully manages with diet and lifestyle.

Here’s the outline of this interview with Kristian Manietta:

[00:00:06] Sign up for the Nourish Balance Thrive Highlights email series.

[00:00:30] Action item to add to your routine: Be the first person to say hello.

[00:02:41] Pro snowboarding.

[00:03:54] Buying more snowboards at a shop that was offering trip to Whistler.

[00:06:45] Squamish, British Columbia.

[00:07:54] 11:27 → 8:57 IRONMAN time.

[00:10:48] Friend who was a therapist who was integral in getting through ITB injury.

[00:13:08] Grey zone training.

[00:13:30] Coach: Chris McGovern.

[00:13:45] Interview: Dr Phil Maffetone: Doctor, Coach, Author, Teacher.

[00:14:06] Site: Triathlon World Summit.

[00:18:25] Nose breathing.

[00:19:34] Too many gadgets?

[00:21:15] Scheduling volume.

[00:23:15] Swimming is the weakness.

[00:24:05] IRONMAN mass start.

[00:25:12] Interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson.

[00:30:04] Site: TrainingPeaks.

[00:32:23] Nutrition strategies.

[00:34:45] Coeliac diagnosis.

[00:38:07] Villous Atrophy.

[00:38:53] HLA genotype.

[00:39:57] Italy.

[00:40:36] The artist formerly known as Adrenal Fatigue.

[00:40:46] MTHFR.

[00:41:59] DOMS.

[00:42:06] NBT People: Will Caterson interview.

[00:43:55] Vegan.

[00:45:02] 100k per week.

[00:48:06] Liver, sardines & bone broth.

[00:51:45] Using carbs in racing.

[00:52:17] Phat Fibre MCT oil powder.

[00:55:09] Finding the sweet spot.

[00:56:42] Podcast: Fat Black.

[00:58:40] Site: Trispecific.

[00:58:54] Facebook community: Trispecific Cafe.

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cck197@cck197.net