Today's journey takes us into unconventional living with my guest, Julie Kelly—my wife and partner in adventure. Together, we delve into our nomadic lifestyle, shared with our three vibrant children, each step an exploration outside societal norms. This conversation unfolds the layers behind our decision to steer clear of conventional schooling, whilst aiming to better support our kids’ needs. Our conversation starts with what we learned from developmental psychologist and evolutionary anthropologist Peter Gray, emphasising the pivotal role of play in a child's development and how we've designed our environment to nurture this philosophy. From living in a house and sending our kids to Forest School to the compact simplicity and togetherness of campsite living in a VW camper van, we share the ups and downs of our experiences. We also discuss living in an intentional community in Costa Rica and Airbnb's important role in enabling our journey. HERE’S THE OUTLINE OF THIS INTERVIEW WITH JULIE KELLY: [00:00:33] Peter Gray; Podcasts: Free to Learn: Unleashing the Instinct to Play and How to Raise Passionate Kids: The Value of Free Play https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-raise-passionate-kids-value-free-play/. [00:01:04] Book: Free to Learn https://amzn.to/43EpyIn, by Peter Gray. [00:01:14] Article: What Exactly Is Play? by Peter Gray. [00:03:59] Article: Why Do We Play? by Peter Gray. [00:04:51] Podcast: Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance. [00:07:19] Book: Play Anything, by Ian Bogost. [00:10:47] Forest School. [00:20:19] How much play is enough? [00:21:45] Barriers to free play. [00:23:06] Ocean Grove Homeschool Charter https://ogcs.org/. [00:26:43] Unschooling and learning to read. [00:30:10] Book: Chop Wood Carry Water, by Joshua Medcalf. [00:34:35] Peter Gray's Substack. [00:36:11] Working remotely during COVID. [00:39:38] Hosting our house on AirBnB. [00:41:30] Robuilt on YouTube. [00:48:17] Kampground of America (KOA) https://koa.com/. [00:50:15] Sunset Campground outside Santa Cruz. [00:52:30] Camp Lotus https://www.camplotus.com/. [00:53:53] Eagle Point, Lake Tahoe. [00:54:46] Sugar Pine Point, William Kent Campground. [00:55:36] Tahoe Rim Trail. [00:56:19] California Junior Ranger Program. [00:59:13] Inn Town Campground. [01:02:00] La Ecovilla, Costa Rica https://laecovilla.com/. [01:03:14] Casa Maracuya. [01:04:30] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy. [01:10:15] Ecovilla School (Casa Sula) https://www.ecovillaschool.com/. [01:15:06] Scratch https://scratch.mit.edu/. [01:20:45] NBT Forum.

1h 22m

Mar 28, 2024

Kegan "SMURF" Gill, a former US Navy F/A-18E pilot whose life took a dramatic turn following a near-fatal high-speed ejection at 695mph. Kegan's story is not just about survival; it's a profound narrative of overcoming life-altering injuries, battling and defeating prescription drug addiction, and enduring a gruelling two-year recovery process. His triumphant return to flying Super Hornets symbolises a victory over adversity that few can imagine, yet many can draw inspiration from. Kegan's tale, however, unfolds further as he confronts delayed-onset PTSD and cognitive issues from a severe traumatic brain injury—a battle that traditional pharmaceutical treatments only worsened, leading to his hospitalisation. Faced with the limitations of the VA healthcare system and a daunting mental health struggle, Kegan embarked on a quest for healing beyond conventional medicine. His transformative experiences with alternative therapies, including indigenous medicine, are pivotal in his journey toward holistic healing. Now medication-free and a competitor in ultra-endurance events, Kegan advocates for chronic health. Join us as he shares his inspiring story of recovery, resilience, and the relentless pursuit of wellness, all while raising a family and giving back through speaking and writing about his life-changing experiences. HERE’S THE OUTLINE OF THIS INTERVIEW WITH KEGAN GILL: [00:01:17] Becoming a Navy aviator. [00:05:48] Kegan's story. [00:13:18] When things went wrong. [00:25:23] Trauma surgery. [00:27:03] "SMurF". [00:28:38] Paralysis. [00:30:53] Nutrition at the VA hospital. [00:33:27] Weaning off pain medications. [00:37:47] Book: Black Box Thinking, by Matthew Syed. [00:42:36] Effects of traumatic brain injury (TBI). [00:55:25] Stanford prison experiment; Documentary: The Experiment. [01:02:13] Book: Finding Ultra, by Rich Roll. [01:02:27] Book: How to Change Your Mind, by Michael Pollan. [01:02:48] Book: Why We Sleep, by Matthew Walker. [01:03:33] Book: In Defense of Food, by Michael Pollan. [01:05:49] Vet Solutions https://vetsolutions.org/ [01:06:57] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle. [01:08:45] Warrior Angels Foundation. [01:11:28] Heroic Hearts Project. [01:14:40] Defenders of Freedom. [01:16:21] Kirk Parsley; Doc Parsley's Sleep Remedy; Podcasts: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top and How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [01:18:13] Book: When Brains Collide, by Michael D. Lewis, MD [01:18:26] Dr. Mark Gordon on the Joe Rogan Experience https://tbihelpnow.org/. [01:23:12] No Fallen Heroes. [01:23:43] Max Afterburner Podcast. [01:24:19] Psychotherapist Troy Valencia; Iboga. [01:27:06] Awaken Your Soul Iboga retreats. [01:28:27] 7x Project. [01:32:59] Book coming: Phoenix Revival. [01:33:15] Dead Reckoning Collective https://deadreckoningco.com/. [01:33:21] Book: First Train Out of Denver, by Leo Jenkins. [01:34:53] Find Kegan Gill on LinkedIn and Instagram https://www.instagram.com/kegansmurfgill/.

1h 36m

Mar 13, 2024

Laura Payling, PhD, leads the animal science division for Biofractal.ai http://biofractal.ai/, an innovative startup using gene expression information and advanced data science to improve livestock yield and welfare. Laura’s passion for human and animal health and performance has resulted in diverse professional experiences, including academic research in food chain nutrition, clinical dietetics and consulting as a nutritionist. On today's podcast, Laura shares her passion for understanding and reigniting harmony in the human gut. She discusses her doctoral work, including research on the gut microbiome, food, and health. She also touches on some current science related to keystone species of microorganisms and methane-producing bacteria in the microbiome. HERE’S THE OUTLINE OF THIS INTERVIEW WITH LAURA PAYLING: [00:00:15] Life in Costa Rica. [00:05:57] Early life. [00:08:00] A1 vs A2 milk. [00:10:34] Growing up with horses. [00:17:05] Training dogs. [00:22:41] Studying animal science. [00:23:50] Avoiding iodine deficiency. [00:29:11] New Zealand for PhD [00:31:32] Protein digestibility-corrected amino acid scores (PDCAAS). [00:31:53] Probiotics improving yield in livestock. [00:36:49] Book: The Case Against Education, by Bryan Caplan. [00:43:34] Hip dysplasia. [00:47:31] Greg Potter https://gregpotterphd.com/; Reason and Wellbeing Podcast. [00:48:33] Postural Restoration Institute (PRI). [00:48:47] Zac Cupples https://zaccupples.com/; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:52:50] Clinical pearls from PhD work. [00:53:52] Methanogens and fiber fermentation. [00:54:55] Dr. Petra Lewis. [00:56:12] Keystone species and the cross-feeding chain. [01:00:32] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [01:01:44] Book: The Good Gut, by Justin Sonnenburg and Erica Sonnenburg. [01:03:13] Book: The Paleo Solution, by Robb Wolf. [01:03:42] Dietetics. [01:08:48] Julian Abel; Podcasts: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness. [01:14:17] Biofractal.ai https://www.biofractal.ai/. [01:22:50] Methanogens in breath vs. stool. [01:26:29] Find Laura on LinkedIn.

1h 27m

Mar 06, 2024

Dr. Michael Bazlinton is a Family Doctor (GP) and the founder of the bodymapping clinic https://www.bodymappingclinic.com/ in the UK. After recognizing the limits of the National Health Service (NHS) model of practice and discovering compelling data from the low-carb community, Michael expanded his scope as a physician. In 2017, bodymapping was born. The bodymapping programme embraces five key states of being essential to wellness: nourishment, cognition, sleep, movement, and rest. Michael uses blood testing to guide clients in these areas toward optimal health and longevity. On this podcast, Dr. Bazlinton discusses the bodymapping approach and the unique programme he has created for those in the UK who want to apply science and technology to manage their health better. He is currently offering a membership platform for those who wish to use ongoing tracking of their biometric data with periodic live video check-ins. The first six months are free with the discount code NBT-100%. HERE’S THE OUTLINE OF THIS INTERVIEW WITH MICHAEL BAZLINTON: [00:01:34] Peter Gray Podcast: How to Raise Passionate Kids: The Value of Free Play. [00:04:25] bloodsmart.ai https://bloodsmart.ai/. [00:05:30] Background and interest in alternative health. [00:08:48] Ted Naiman, MD https://pedietbook.com/ and Stephan Guyenet https://www.stephanguyenet.com/. Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan. [00:13:36] Video: Sugar: The Bitter Truth. [00:16:04] Book: The Real Meal Revolution https://amzn.to/3uRC2j1, by Tim Noakes, Jonno Proudfoot, and Sally-Ann Creed. [00:23:11] Fixing Dad: BBC film, YouTube series. [00:34:28] Making health more resilient. [00:49:59] Justin Welsh https://www.justinwelsh.me/. [00:52:10] Heads Up Health https://headsuphealth.com/. Podcast with David Korsunsky: How to Use Data to Take Control of Your Health. [00:53:35] bodymapping. [00:55:33] Membership offer; Promotion Code: NBT-100%.

58m

Feb 28, 2024

Mike Brcic is an adventurer, writer, and entrepreneur with a mission to help others build connection with themselves and others. He founded Wayfinders https://way-finders.com/, a project that brings entrepreneurs together for travel, physical challenge and authentic connection, going beyond networking and financial success. Mike founded Sacred Rides, a highly successful mountain bike adventure company (and sold it in 2019), co-founded Bikes Without Borders https://bikeswithoutborders.org/, and is the former Dean of Social Enterprise at the Centre for Social Innovation https://socialinnovation.org/. On this podcast, Mike reflects on his Substack series, Restoring Connection: The Most Vital Work of Our Time, in which he offers practical advice for creating meaningful connections with oneself and others. Noting that human connection is a primary factor in our well-being and longevity, he discusses some of the barriers to connection we’ve created in modern society and some of the tools and practices he uses to reduce loneliness and connect deeply with our true motivations and desires.  HERE’S THE OUTLINE OF THIS INTERVIEW WITH MIKE BRCIC: [00:01:02] Mike's Substack. [00:02:49] Jeff Kendall-Weed on YouTube. [00:03:49] Substack series: Restoring Connection: The Most Vital Work of Our Time. [00:04:25] Background of loss and depression. [00:08:48] Mike's turning point. [00:12:45] Connection to self. [00:15:53] Jason Connell https://jasonconnell.co/; Podcasts: From Magic to Mindfulness: The Evolution of an Entrepreneur and Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP). [00:18:01] Figuring out what's important to you. [00:19:43] Coping with difficult emotions. [00:23:27] Connection to others. [00:23:37] Nick Gray https://amzn.to/45kUxsh; Podcast: How to Make New Friends. [00:24:44] Mike's connection database. [00:27:08] Dinner parties - the connected meal. [00:31:49] Intentional communities and human-centered design. [00:37:53] Meta-analysis on social relationships and mortality risk: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:40:43] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo and William Patrick. [00:43:45] Wayfinders about:blank. [00:45:14] Travel and adventure experiences.

51m

Feb 21, 2024

Fundraiser by Lesley Paterson for Dr Simon Marshall: The Bravest Fight of All Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He’s been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe. On the podcast today, Mike talks about his Flex Diet Certification program: a course for trainers, coaches and fitness enthusiasts on metabolic flexibility, working with clients on nutrition and achieving fitness goals. We also talk about a little of everything else - his recent talk at the ISSN Conference, measuring and improving your VO2 Max, creating training plans, and the best ways to assess for fitness and healthspan. Mike’s Flex Diet Certification program https://flexdiet.com/ takes students 1-2 times a year and is open through 1/22/24. HERE’S THE OUTLINE OF THIS INTERVIEW WITH DR MIKE T. NELSON: [00:00:07] Mike's previous NBT podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/importance-strength-training-endurance-athletes/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-assess-athlete-best-principles-methods-and-dev/, 4 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/cbd-and-cannabinoids-beneficial-plant-compounds-or/, 5 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/flex-diet-science-based-guide-metabolic-flexibilit/. [00:00:27] Flex Diet Podcast. [00:02:56] Podcast: D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:05:21] Brianna Stubbs; Podcasts with Brianna: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/title-women-science-bridging-gender-gap/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/latest-research-exogenous-ketones-and-other-perfor/, 4 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/ketones-performance-cognition-and-cardiovascular-h/. [00:06:05] International Society of Sports Nutrition (ISSN) Conference. [00:07:50] Psilocybin. [00:09:35] Flex Diet Certification https://flexdiet.com/ (opens 1/15/24 - 1/22/24). [00:19:43] How to measure your VO2 Max. [00:21:31] PNOĒ https://pnoe.com/ studies: 1. Tsekouras, Yiannis E., et al. "Validity and reliability of the new portable metabolic analyzer PNO E." Frontiers in Sports and Active Living 1 (2019): 24; 2. Kwok, Manny MY, Shamay SM Ng, and Billy CL So. "Validity and Reliability of the Portable Metabolic Analyzer PNOE to assess cardiometabolic capacity during walking exercise." (2023). [00:26:52] Changing your VO2 Max. [00:27:39] HERITAGE study: Sarzynski, Mark A., et al. "The HERITAGE Family Study: a review of the effects of exercise training on cardiometabolic health, with insights into molecular transducers." Medicine and Science in Sports and Exercise 54.5 Suppl (2022): S1. [00:34:17] Resting metabolic rate. [00:37:03] Respiratory Exchange Ratio (RER). [00:37:49] Ryan Baxter - Podcast: How to Use Biomedical Testing for Obstacle Course Racing Performance. [00:40:01] Podcast: The Flex Diet: A Science-Based Guide to Metabolic Flexibility, with Mike T Nelson. [00:44:17] Jason Moore; Spren https://www.spren.com/. [00:45:02] Greg Potter https://gregpotterphd.com/. [00:49:16] Shapa scale https://home.myshapa.com/. [00:51:07] Creating training plans. [00:56:29] Evaluating technique and progress. [00:59:38] Moxy Oxygen Monitor https://www.moxymonitor.com/. [01:07:07] Get Mike's daily newsletter https://miketnelson.com/.

1h 9m

Jan 15, 2024

In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion: 1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns. 2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance. 3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics. 4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage. 5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality. Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being. Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit sleepmate.nbt.link http://sleepmate.nbt.link/. This link will take you directly to our Discord server where you can start using SleepMate.

24m

Dec 15, 2023

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat https://amzn.to/481qHut and co-author of Sacred Cow, which explains why well-raised meat is good for us and the planet. Robb, one of the best-known names in the Paleo movement, has transformed the lives of hundreds of thousands of people worldwide via his top-ranked iTunes podcast https://robbwolf.com/radio/, books, and seminars. He co-founded the 1st and 4th CrossFit affiliate gyms in the world and then went on to co-found LMNT Electrolytes https://drinklmnt.com/. Robb also holds a brown belt in Brazilian Jiu-jitsu, is a former California State Powerlifting Champion, and is a 6-0 amateur kickboxer.  It’s been almost ten years since my first appearance on Robb’s Paleo Solution podcast, with the interview that ultimately launched NBT as a business. Today, Robb and I discuss the Paleo movement and why it declined in popularity, his latest business and personal ventures, his current love for Brazilian Jiu-Jitsu (BJJ), and why you might like to try the sport, too. We also discuss red flags when choosing a gym, preventing injuries during BJJ, and staying sharp as you age. HERE’S THE OUTLINE OF THIS INTERVIEW WITH ROBB WOLF: [00:00:26] 2014 interview on the Paleo Solution podcast. [00:02:32] Robb's health and fitness history. [00:07:19] Book: The Paleo Solution, by Robb Wolf. [00:08:18] Book: Wired to Eat, by Robb Wolf. [00:09:46] Book: Sacred Cow: The Case for (Better) Meat, by Robb Wolf and Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:12:14] LMNT https://drinklmnt.com/ electrolyte supplement. [00:14:01] Stephen Phinney from Virta Health https://www.virtahealth.com/. [00:14:15] Jeremy and Louise Hendon; Podcast: Paleo Entrepreneurship with Jeremy Hendon. [00:17:01] Problems with Gatorade. [00:19:54] What happened to Paleo? [00:20:27] Hamilton Stapell's articles and peer-reviewed writings. [00:20:37] Video: AHS12 Hamilton M. Stapell, PhD—Ancestral Health in Historical Context [00:20:48] Videos: Dr. Hamilton Stapell - The Future of Paleo Part 1 and Part 2. [00:20:59] Video: The End of Paleo — Hamilton M. Stapell, Ph.D. (AHS13) [00:22:24] Whole 30. [00:25:16] Benefits to Paleo Diet independent of weight loss; Study: Lindeberg, Staffan, et al. "A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease." Diabetologia 50 (2007): 1795-1807. [00:28:32] Josh Turknett, MD; Paper: Turknett, Josh, and Thomas R. Wood. "Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia." Cells 11.18 (2022): 2789. [00:30:14] Brazilian Jiu-Jitsu. [00:34:25] Rener Gracie on Making Sense with Sam Harris: Police Training & Police Misconduct. [00:35:11] Robb's advice on choosing a gym. [00:37:39] Straight Blast Gym. [00:40:28] Daisy Fresh: An American Jiu-Jitsu Story (Episode One); Andrew Wiltse. [00:46:59] Peter Gray on play: Podcast: Free to Learn: Unleashing the Instinct to Play. [00:49:19] Preventing injuries in BJJ. [00:54:29] Preventing repetitive use injuries. [00:59:41] Brazilian Jiu-Jitsu for kids; self-defense. [01:11:28] Gracie University. [01:11:42] Robbwolf.com https://robbwolf.com/; Healthy Rebellion Radio. [01:12:24] Dark Horse Podcast.

1h 14m

Dec 06, 2023

Paul Laursen is a coach and scientist known for his exercise physiology and high-performance sports expertise. He holds a PhD in Exercise Physiology and has a teaching, research, and coaching background. Paul has published over 140 peer-reviewed papers, has more than 14,000 citations, and is co-founder of the parent company HIIT Science. His work often focuses on strategies to optimise performance, including high-intensity interval training (HIIT), heat acclimation, and the role of technology in sports. Paul is also a lifelong athlete, having completed 18 Ironman triathlons. Paul is on my podcast today to talk about Athletica, a personalised AI coaching platform that adapts to your current sport, fitness levels, goals, training sessions and life. We discuss why a coach or athlete might use Athletica, including individualised step-by-step daily training plans, wearable data input, and comprehensive session analysis. Paul also explains how an AI coach can help combat workout boredom, injury, and scheduling challenges. HERE’S THE OUTLINE OF THIS INTERVIEW WITH PAUL LAURSEN: [00:02:01] AI coach, Athletica. [00:02:13] Brianna Stubbs; NBT Podcasts featuring Brianna: Ketones for Performance, Cognition, and Cardiovascular Health (2019), The Latest Research on Exogenous Ketones and Other Performance Enhancers (2019), Women in Science: Bridging the Gender Gap (2018), World Champion Rower and Ketone Monoester Researcher Brianna Stubbs (2017), The D-BHB Ketone Monoester Is Here (2017). [00:04:39] What Athletica can do. [00:04:56] Power or pace profile, user time constraints. [00:06:27] Athletica on YouTube https://www.youtube.com/@athletica4785/videos, see workouts populated on a calendar. [00:07:06] Paul's previous podcasts with NBT: How to Automatically Adapt Your Training Plan (2021), Science and Application of High Intensity Interval Training (2019), and Why Do and How to High Intensity Interval Training (2017). [00:07:13] HIIT Science https://hiitscience.com/ and Paul's book: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle, by Paul Laursen and Martin Buchheit. [00:09:52] WHOOP strap https://www.whoop.com/us/en/; integrating wearables. [00:12:17] Internal training load measures; blood lactate. [00:15:46] Exporting data when it's time to work out. [00:20:19] Fast Talk Laboratories podcast; Paul's episode: What Impact Will AI Have on Training Software? [00:23:43] Workout reserve. [00:28:35] Stephen Rollnick on Motivational Interviewing. [00:32:24] Athletica vs ChatGPT. [00:41:09] Next step for Athletica: educating coaches. [00:43:45] Visit the NBT forum for Virtual Ted (Naiman), Virtual Huberman, and Virtual Malcolm (Kendrick). [00:48:31] Key features of Athletica. [00:49:49] Plantiga https://plantiga.com/.

52m

Nov 22, 2023

Despite social media being everywhere, it’s clear that adults in America face an epidemic of loneliness. This trend comes with health risks equivalent to smoking 15 cigarettes per day https://pubmed.ncbi.nlm.nih.gov/25910392/. Our guest today has a solution.  The 2-Hour Cocktail Party, a step-by-step handbook that teaches you how to build big relationships by hosting small gatherings. He’s been featured in The New York Times and The Wall Street Journal, and New York Magazine called him a host of “culturally significant parties.” On this podcast, Nick shares his simple formula for hosting low-stress social gatherings to bring people together and create connections. Nick describes the best ways to get people to show up for your parties, get your guests talking to one another without being awkward (even for introverts), and why your home is the best place to host an event.  HERE’S THE OUTLINE OF THIS EPISODE WITH NICK GRAY: [00:00:50] Struggling to meet people in New York. [00:02:23] Nick's book: The 2-Hour Cocktail Party: How to Build Big Relationships with Small Gatherings. [00:02:29] Julian Abel of Compassionate Communities; NBT Podcasts with Julian: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness. [00:02:35] Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810. [00:04:16] Social benefits of hosting a cocktail party. [00:09:09] The NICK Formula (Name tags, Icebreakers, Cocktails only, Kick 'em out); Article: How to Host A Party. [00:11:14] How to get people to show up. [00:14:24] RSVP platforms: Mixily, Paperless Post, Partiful; Article: Evite Alternatives: List of Other Free RSVP Platforms. [00:14:56] When to hold a cocktail party. [00:18:02] Marketing your event. [00:20:26] Importance of name tags. [00:22:52] Icebreakers; Articles: Icebreaker Name Tags: Examples and How to Do It RIGHT and Icebreaker Activities for Your Next Event; Icebreakers: The Ultimate Guide for 2023. [00:27:43] Why to kick people out after two hours? Article: Party Times: Start, End, & Best Times https://party.pro/time/. [00:30:36] Introverts and people with social anxiety. Article: Introverts Party: See How Lee Ann Did It https://party.pro/introverts-party/. [00:34:19] How to manage kids at a party; Article: How to Host a Cocktail Party with Kids: Alex in Austin https://party.pro/party-kids-alex/. [00:37:24] Where to host a party. Article: Where to Throw a Party? Ideas and Venues for 2023 https://party.pro/where-to-party/ [00:42:25] Alcohol. [00:48:19] Party.Pro website https://party.pro/; Nick's personal website https://nickgray.net/. [00:48:24] NBT Forum post where we discuss our upcoming parties! [00:49:24] Article: How to Host an Event: Parties & Networking. [00:49:27] Friendship Recession.

50m

Oct 04, 2023

Peter Gray, PhD. is a research professor at Boston College in Psychology and Neuroscience, whose recent work focuses primarily on children’s natural ways of learning and the value of play from an evolutionary perspective. He is the author of Free to Learn https://amzn.to/3OaLDrT, a book in which he argues that our children, if free to pursue their interests through play, will not only learn all they need to know but will do so with energy and passion. He has also published many academic articles on play and self-directed education. In this podcast, Dr Peter Gray makes the case that free play is the primary way children learn to solve problems, control their lives, get along with peers, and become emotionally resilient. And by contrast, he discusses the downsides of our traditional education system, which leaves many children bored, prone to misbehaviour, and seeing life as a series of hoops to struggle through. Please visit Peter on his Substack https://petergray.substack.com/, where he writes about how play makes us human and how we might bring more playfulness into our lives and those of others. * HERE’S THE OUTLINE OF THIS EPISODE WITH PETER GRAY: [00:00:11] First podcast with Peter Gray: Free to Learn: Unleashing the Instinct to Play https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/free-learn-unleashing-instinct-play/. [00:00:25] Peter Gray's Substack. [00:00:31] What is play? [00:03:40] Becoming interested in the topic of play. [00:05:30] Sudbury Valley School https://sudburyvalley.org/ in Framingham, MA.  [00:08:50] Peter's book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:09:30] Why play is important. [00:11:04] Book: The Play of Animals, by Karl Groos. [00:11:58] Book: The Play of Man, by Karl Groos. [00:14:18] Study: Gray, Peter. "Play as a foundation for hunter-gatherer social existence." American Journal of play 1.4 (2009): 476-522. [00:20:59] Time in school vs time out of school. [00:21:25] Article: Children's Risk of Suicide Increases on School Days. [00:22:40] 2014 APA Study: Stress in America. [00:25:35] Study: Gray, Peter. "How Children Coped in the First Months of the Pandemic Lockdown: Free Time, Play, Family Togetherness, and Helping Out at Home." American Journal of Play 13.1 (2020): 33-52. [00:33:12] The value of risky play. [00:36:20] Adult-directed sports vs child-directed play; Substack: Why Adult-Directed Sports Are No Substitute for Kid-Directed Play. [00:40:30] Book: Finite and Infinite Games, by James Carse. [00:41:22] The value of age-mixed play. [00:43:56] Article: Gray, Peter. "The Special Value of Children's Age-Mixed Play." American Journal of Play 3.4 (2011): 500-522. [00:49:28] Scaffolding metaphor; Substack: #10. The Special Value of Age-Mixed Play I: How Age Mixing Promotes Learning [00:53:01] How much time to play is enough? [00:53:35] Study: Gray, Peter. "The value of a play-filled childhood in development of the hunter-gatherer individual." Evolution, early experience and human development: From research to practice and policy (2012): 352-370. [00:59:17] Kids and screens. [01:08:56] Family vacations.

1h 13m

Jul 12, 2023

Sleep, nutrition, and metabolism expert Greg Potter, PhD, is back on the podcast today with a new twist on help for those interested in sleep. Greg is an international public speaker, science writer, consultant and coach, focusing on working with individuals and organisations to adopt easy and long-lasting lifestyle modifications that add years and quality to life. His work has appeared in dozens of worldwide media sources, including Reuters, TIME, and The Washington Post, and he frequently contributes to prominent websites, blogs, and podcasts. On today’s podcast, Greg joins Chris to discuss the use of psychedelic drugs for improved sleep and mental health. Greg talks about the types of psychedelics currently being researched, including psilocybin, LSD, and MDMA, their mechanisms of action, and their potential roles in improving sleep and health. He shares some of the most interesting results from the clinical literature, including therapeutic effects for treatment-resistant depression and the impact of these substances when combined with meditation or psychotherapy.  HERE’S THE OUTLINE OF THIS EPISODE WITH GREG POTTER: [00:05:28] What are psychedelics? [00:06:33] Main types of psychedelics. [00:09:37] Uses of psychedelics. [00:12:01] Minidosing and microdosing. [00:13:09] Psilocybin use as a spiritually significant event; Study:  Griffiths, Roland R., et al. "Psilocybin occasioned mystical-type experiences: immediate and persisting dose-related effects." Psychopharmacology 218 (2011): 649-665. [00:14:14] Mystical experiences. [00:16:00] Mechanisms of action. [00:20:01] Greg's experience with psychedelics. [00:30:27] Integration work. [00:32:47] Entourage effects. [00:37:18] Chris's experiences with psychedelics. [00:41:22] Relaxing priors; Carhart-Harris and K. Friston; Study: Carhart-Harris, Robin L., and Karl J. Friston. "REBUS and the anarchic brain: toward a unified model of the brain action of psychedelics." Pharmacological reviews 71.3 (2019): 316-344. [00:41:45] Karl Friston's Free Energy Principle; Paper: Friston, Karl. "The free-energy principle: a unified brain theory?." Nature reviews neuroscience 11.2 (2010): 127-138. [00:43:47] Psychedelics and sleep architecture. [00:49:51] Psilocybin and sleep; Study: Dudysová, Daniela, et al. "The effects of daytime psilocybin administration on sleep: implications for antidepressant action." Frontiers in pharmacology 11 (2020): 602590. [00:51:58] Ayahuasca and sleep; Study: Barbanoj, Manel J., et al. "Daytime Ayahuasca administration modulates REM and slow-wave sleep in healthy volunteers." Psychopharmacology 196 (2008): 315-326. [00:54:34] REM sleep and dreaming. [00:58:42] Hobson's Activation-Synthesis Hypothesis. [00:59:38] Lucid dreaming. [01:00:02] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra and Robert Stickgold. [01:00:04] Videos: TedX talk - Sleep, Memory and Dreams: Fitting the Pieces Together and other videos. [01:03:41] Fear Extinction. [01:05:32] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [01:07:33] Combining LSD and MDMA; Study: Schmid, Yasmin, et al. "Acute subjective effects in LSD-and MDMA-assisted psychotherapy." Journal of Psychopharmacology 35.4 (2021): 362-374 https://pubmed.ncbi.nlm.nih.gov/33853422/. [01:08:31] Psychedelics as adjunct to other interventions. [01:09:16] Review: Payne, Jake E., Richard Chambers, and Paul Liknaitzky. "Combining psychedelic and mindfulness interventions: Synergies to inform clinical practice." ACS Pharmacology & Translational Science 4.2 (2021): 416-423. [01:09:57] Psilocybin combined with other spiritual practices; Study: Griffiths, Roland R., et al. "Psilocybin-occasioned mystical-type experience in combination with meditation and other spiritual practices produces enduring positive changes in psychological functioning and in trait measures of prosocial attitudes and behaviors." Journal of Psychopharmacology 32.1 (2018): 49-69. [01:12:01] Psilocybin with expert meditators; Study: Smigielski, Lukasz, et al. "Characterization and prediction of acute and sustained response to psychedelic psilocybin in a mindfulness group retreat." Scientific reports 9.1 (2019): 1-13. [01:13:25] Acceptance and Commitment Therapy (ACT). [01:14:59] Podcast: Microdosing Psychedelics and the Placebo Effect, with Balázs Szigeti. [01:20:08] Psilocybin without psychotherapy for treatment-resistant depression; Study: Goodwin, Guy M., et al. "Single-dose psilocybin for a treatment-resistant episode of major depression." New England Journal of Medicine 387.18 (2022): 1637-1648. [01:21:58] Drug harms; Review: Nutt, David J., Leslie A. King, and Lawrence D. Phillips. "Drug harms in the UK: a multicriteria decision analysis." The Lancet 376.9752 (2010): 1558-1565. [01:23:41] Potential contamination; Fentanyl. [01:25:29] Find Greg online: gregpotterphd.com; Instagram.

1h 27m

Mar 24, 2023

We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain.  Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic. Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities. * HERE’S THE OUTLINE OF THIS EPISODE WITH GREG POTTER:  [00:00:10] Health Optimisation Summit. [00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD. [00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill [00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep https://www.ihmc.us/stemtalk/episode-136/. [00:02:31] Greg's history with back pain. [00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill. [00:07:05] Chronic back pain: prevalence and costs to society. [00:09:42] Causes and types of lower back pain. [00:18:53] Sports that increase risk of back pain. [00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:22:18] Podcasts with Mike T. Nelson: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/importance-strength-training-endurance-athletes/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-assess-athlete-best-principles-methods-and-dev/, 4 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/cbd-and-cannabinoids-beneficial-plant-compounds-or/, 5 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/flex-diet-science-based-guide-metabolic-flexibilit/ and Ben House: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/ben-house-phd-strength-training-discussion-fl-retr/. [00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​ [00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816. [00:24:02] Nociplastic (nonspecific) pain. [00:26:29] Psychological causes for pain. [00:27:34] Lorimer Moseley on YouTube. [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise. [00:33:36] Rates of low back pain in traditional cultures and early human species. [00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10. [00:38:53] Difficulties in assessing and treating back pain. [00:43:51] Stuart McGill; Backfit Pro. [00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often. [00:50:53] Building spine stability. [00:51:56] Stuart McGill's Big 3 Exercises. [00:54:14] Bracing your spine when lifting things. [01:02:06] Bracing with breath: Valsalva maneuver. [01:03:22] Treatments that intervene with pain at the brain level. [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial." Jama 315.12 (2016): 1240-1249 https://pubmed.ncbi.nlm.nih.gov/27002445/. [01:06:17] Effects from MBSR are not sustained long term; Meta-analysis: Anheyer, Dennis, et al. "Mindfulness-based stress reduction for treating low back pain: a systematic review and meta-analysis." Annals of Internal Medicine 166.11 (2017): 799-807. [01:07:18] The Mindfulness App. [01:07:36] Russ Harris; Acceptance and Commitment Therapy (ACT) https://www.actmindfully.com.au/. [01:08:06] Pain Reprocessing Therapy; Study: Ashar, Yoni K., et al. "Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: a randomized clinical trial." JAMA psychiatry 79.1 (2022): 13-23. [01:10:48] Relationship between low back pain and sleep problems. [01:11:38] Insomnia comes before back pain; Study: Agmon, Maayan, and Galit Armon. "Increased insomnia symptoms predict the onset of back pain among employed adults." PLoS One 9.8 (2014): e103591. [01:12:02] Treating insomnia can help with pain; Transdiagnostic sleep and circadian approach, Allison Harvey and Daniel Buysse. [01:12:29] Cognitive Behavioral Therapy for Insomnia (CBTI); Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [01:13:18] Mattresses, pillows, and sleep positions for sleep quality and musculoskeletal support. [01:19:04] Nutritional considerations for pain. [01:20:24] Intramuscular vitamin B12 for back pain; Study: Rooijakkers, Johanna M. "Intramuscular Vitamin B12 Injections for Treating Chronic Low Back Pain." (2014). [01:20:57] Effects of weight loss interventions on low back pain; Systematic review: Chen, Lu Hsi, et al. "The effectiveness of weight loss programs for low back pain: a systematic review." BMC Musculoskeletal Disorders 23.1 (2022): 1-14. [01:22:27] Impact of supplements on different kinds of back pain. [01:22:42] UC-II collagen, hydrolyzed collagen, ginger. [01:25:10] Palmitoylethanolamide (PEA) - Levagen. [01:26:06] Meta-analyses on effects of PEA for pain reduction: Einaudi, Via Luigi, and Giustino Varrassi. "Palmitoylethanolamide, a special food for medical purposes, in the treatment of chronic pain: a pooled data meta-analysis." Pain Physician 19 (2016): 11-24 https://pubmed.ncbi.nlm.nih.gov/26815246/ and Artukoglu, Bekir Berker, et al. "Efficacy of palmitoylethanolamide for pain: a meta-analysis." Pain Physician 20.5 (2017): 353-362. [01:26:49] Protein, creatine monohydrate, vitamin D3, glucosamine sulfate. [01:27:34] Glucosamine may not be effective; Study: Wilkens, Philip, et al. "Effect of glucosamine on pain-related disability in patients with chronic low back pain and degenerative lumbar osteoarthritis: a randomized controlled trial." Jama 304.1 (2010): 45-52 https://pubmed.ncbi.nlm.nih.gov/20606148/.  [01:27:47] Glucosamine + chondroitin + msm, low efficacy for pain reduction; systematic review: Stuber, Kent, Sandy Sajko, and Kevyn Kristmanson. "Efficacy of glucosamine, chondroitin, and methylsulfonylmethane for spinal degenerative joint disease and degenerative disc disease: a systematic review." The Journal of the Canadian Chiropractic Association 55.1 (2011): 47. [01:28:21] Glucosamine is associated with fewer cardiovascular events and less mortality; Study: Ma, Hao, et al. "Association of habitual glucosamine use with risk of cardiovascular disease: prospective study in UK Biobank." bmj 365 (2019). [01:28:35] Glucosamine is associated with reduced all-cause mortality: King, Dana E., and Jun Xiang. "Glucosamine/chondroitin and mortality in a US NHANES cohort." The Journal of the American Board of Family Medicine 33.6 (2020): 842-847. [01:28:59] Malcolm Kendrick; Book: The Clot Thickens: The enduring mystery of heart disease; Podcasts with Dr. Kendrick: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/statin-nation-damaging-millions-brave-new-post-hea/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/clot-thickens-malcolm-kendrick-enduring-mystery-he/. [01:31:23] Work with Greg: gregpotterphd.com. @gregpotterphd on social media. [01:32:28] Simon Marshall; Podcast describing SEEDS approach: Nudge Tactics for Performance and Health. [01:33:00] Kanban board; Trello.

1h 35m

Jul 29, 2022

With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course. * HERE’S THE OUTLINE OF THIS EPISODE WITH MIKE T NELSON: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/importance-strength-training-endurance-athletes/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-assess-athlete-best-principles-methods-and-dev/, 4 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/cbd-and-cannabinoids-beneficial-plant-compounds-or/, 5 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/flex-diet-science-based-guide-metabolic-flexibilit/. [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about.  [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334 https://pubmed.ncbi.nlm.nih.gov/11093921/. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8 [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] Lumen https://www.lumen.me/ CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004. [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214. [00:47:50] Enroll in the Flex Diet Certification Course.

51m

Jul 10, 2022

Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance. Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL AND ZACH MOORE: For all the details, be sure to follow along with Megan’s Outline for this podcast. [00:00:09] First 3 Health Fundamentals Podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/health-fundamentals-stress-and-hormesis/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/health-fundamentals-movement-and-exercise/. [00:01:27] Why we should care about what we eat. [00:03:15] Top dietary interventions to focus on. [00:05:37] Optimal protein intake. [00:08:25] Protein leverage hypothesis. [00:12:30] Plant-based vs. animal-based protein sources. [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: Oikawa, Sara Y., et al. "Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial." The American journal of clinical nutrition 111.3 (2020): 708-718. [00:16:52] Branch Chain Amino Acids (BCAAs). [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils. [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine). [00:26:34] Tolerating organ meats. [00:28:16] Organ meat blended with ground beef; Nose to Tail, Force of Nature, US Wellness Meats. [00:31:48] Environmental Working Group (EWG)'s Dirty Dozen. [00:32:03] Meal number and timing. [00:32:54] Time restricted eating (limited eating window). [00:34:08] One meal a day (OMAD). [00:40:36] Personalizing a diet for you. [00:40:51] Macronutrients. [00:44:10] Fiber; soluble vs. insoluble fiber. [00:45:24] Polyphenols. [00:46:12] Elimination diets. [00:50:42] Troubleshooting. [00:50:52] Digestive distress, during or after meals. [00:51:38] Improving body composition. [00:54:06] Managing sugar cravings. [00:55:06] Gretchen Rubin; Article: When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?” [00:55:52] Addressing under-eating; Relative Energy Deficiency in Sport (RED-S). [01:00:50] Getting started making dietary changes. [01:02:49] Nourishbalancethrive.com; Book a free 15-minute starter session.

1h 5m

Jul 03, 2022

Back on the podcast, today is sleep, nutrition, and metabolism expert, Greg Potter, PhD https://gregpotterphd.com/. Through his academic research, public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts. In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals. * HERE’S THE OUTLINE OF THIS EPISODE WITH GREG POTTER:  [00:02:14] Wellics https://www.wellics.com/ Corporate Wellness Software. [00:06:49] The importance of light. [00:08:30] The introduction of electric light. [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda. [00:10:37] How light influences the circadian system. [00:15:34] Consensus paper with recommendations related to light hygiene; Study: Brown, Timothy M., et al. "Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults." PLoS biology 20.3 (2022): e3001571. [00:19:13] Practical tips for reducing light at night. [00:22:44] Increasing prevalence of myopia. [00:23:46] Podcast: Getting Stronger, with Todd Becker. [00:26:01] Vitamin D synthesis; Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:26:15] Effects of light on mood and cognition. [00:27:24] Effect of light exposure patterns on cognitive performance; Study: Grant, Leilah K., et al. "Daytime exposure to short wavelength-enriched light improves cognitive performance in sleep-restricted college-aged adults." Frontiers in neurology (2021): 197. [00:28:14] Effects of light on metabolic health. [00:28:20] Dan Pardi podcast featuring Peter Light: Sunlight And Fat Metabolism: A New Discovery. [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: Harmsen, Jan-Frieder, et al. "The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day." Diabetologia 65.4 (2022): 721-732. [00:30:53] Effects of light on skin and immune function. [00:31:57] Highlights #15 (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky). [00:35:14] Skyglow. [00:36:48] Light at night and endocrine disruption. [00:37:45] Light at night and quality/duration of sleep. [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: Cajochen, Christian, et al. "Evidence that homeostatic sleep regulation depends on ambient lighting conditions during wakefulness." Clocks & Sleep 1.4 (2019): 517-531. [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 1-12. [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: Mason, Ivy C., et al. "Light exposure during sleep impairs cardiometabolic function." Proceedings of the National Academy of Sciences 119.12 (2022): e2113290119. [00:41:34] Effects of moon phases on sleep; Study: Casiraghi, Leandro, et al. "Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions." Science advances 7.5 (2021): eabe0465. [00:45:40] Effects of individual sensitivity to light; Study: Phillips, Andrew JK, et al. "High sensitivity and interindividual variability in the response of the human circadian system to evening light." Proceedings of the National Academy of Sciences 116.24 (2019): 12019-12024 https://pubmed.ncbi.nlm.nih.gov/31138694/. [00:47:55] Camping and melatonin synthesis across seasons; 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. [00:48:40] Seasonal changes in thyroid hormones (meta-analysis): Kuzmenko, N. V., et al. "Seasonal variations in levels of human thyroid-stimulating hormone and thyroid hormones: a meta-analysis." Chronobiology International 38.3 (2021): 301-317. [00:53:24] Effect of location in the world; Podcast: Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:54:30] Daylight Savings Time transition and  traffic accidents in the US; Study: Fritz, Josef, et al. "A chronobiological evaluation of the acute effects of daylight saving time on traffic accident risk." Current biology 30.4 (2020): 729-735. [00:56:08] Effects of Daylight Savings Time on cardiac events. [00:56:48] Daylight Savings Time and cyberloafing; Study: Wagner, David T., et al. "Lost sleep and cyberloafing: Evidence from the laboratory and a daylight saving time quasi-experiment." Journal of Applied psychology 97.5 (2012): 1068 https://pubmed.ncbi.nlm.nih.gov/22369272/.  [00:57:26] Circadian clock disrupted by Daylight Savings Time; Study: Kantermann, Thomas, et al. "The human circadian clock's seasonal adjustment is disrupted by daylight saving time." Current Biology 17.22 (2007): 1996-2000.  [01:00:44] Implications of permanent daylight savings time. [01:03:37] Effects of light at night in animals; Study: Sanders, Dirk, et al. "A meta-analysis of biological impacts of artificial light at night." Nature Ecology & Evolution 5.1 (2021): 74-81. https://pubmed.ncbi.nlm.nih.gov/33139919/ [01:09:14] Minimizing the impact of light at night on wildlife. [01:13:50] Human-centric lighting at hospitals; Study: Giménez, Marina C., et al. "Patient room lighting influences on sleep, appraisal and mood in hospitalized people." Journal of sleep research 26.2 (2017): 236-246. [01:14:51] Babies in a neonatal unit did better with light/dark cycle; Study: Vásquez-Ruiz, Samuel, et al. "A light/dark cycle in the NICU accelerates body weight gain and shortens time to discharge in preterm infants." Early human development 90.9 (2014): 535-540. [01:17:59] Effects of light at night on plants; Study: Ffrench-Constant, Richard H., et al. "Light pollution is associated with earlier tree budburst across the United Kingdom." Proceedings of the Royal Society B: Biological Sciences 283.1833 (2016): 20160813. [01:18:50] Maturation of soybeans shifted with  artificial light at night; Study: Palmer, Matthew, et al. Roadway lighting’s impact on altering soybean growth. No. FHWA-ICT-17-010. 2017. [01:19:44] How to optimise your light environment. [01:19:54] Incandescent vs compact fluorescent bulbs. [01:21:58] LED lights. [01:25:33] Light-emitting devices with screens; metamerism. [01:26:20] Using metamerism to regulate impact of digital devices; Study: Allen, Annette E., et al. "Exploiting metamerism to regulate the impact of a visual display on alertness and melatonin suppression independent of visual appearance." Sleep 41.8 (2018): zsy100. [01:26:51] Software that reduces your exposure to short wavelengths: Nightshift (iPhone), Night Light/Blue Light Filter (Android), f.lux https://justgetflux.com/. [01:27:23] Apps to prevent short-wavelength light emissions do help; Study: Gringras, Paul, et al. "Bigger, brighter, bluer-better? Current light-emitting devices–adverse sleep properties and preventative strategies." Frontiers in public health 3 (2015): 233. [01:27:31] Blue-light blocking app did not improve sleep; Study: Smidt, Alec M., et al. "Effects of Automated Diurnal Variation in Electronic Screen Temperature on Sleep Quality in Young Adults: A Randomized Controlled Trial." Behavioral Sleep Medicine (2021): 1-17. [01:28:31] Blue-blockers. [01:31:31] Recommendations for shift workers. Greg’s paper on this topic: Potter, Gregory DM, and Thomas R. Wood. "The future of shift work: Circadian biology meets personalised medicine and behavioural science." Frontiers in Nutrition 7 (2020): 116. [01:33:34] Jet lag: Jet Lag Rooster. [01:37:27] Find Greg on Instagram, TikTok https://www.tiktok.com/@gregpotterphd; gregpotterphd.com [01:37:56] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra. [01:38:08] Book: The Beginning of Infinity: Explanations That Transform the World, by David Deutsch. [01:38:32] Book: The Precipice by Toby Ord.

1h 41m

Jun 10, 2022

Back on the podcast today is Steven Wright, the man behind Healthy Gut, a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance. Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition. * HERE’S THE OUTLINE OF THIS EPISODE WITH STEVEN WRIGHT: [00:00:07] Steve's previous NBT podcast: How to Stop Suffering and Restore Your Gut to Health. [00:00:26] How Steven connected supporting the immune system through the gut. [00:03:25] 5 different immune misfires (scroll down page). [00:06:05] Innate vs. adaptive immune system. [00:09:02] Leaky gut and its role in autoimmunity. [00:09:45] Alessio Fassano, MD; Study: Fasano, Alessio, and Terez Shea-Donohue. "Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases." Nature clinical practice Gastroenterology & hepatology 2.9 (2005): 416-422. [00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS). [00:18:19] Effect of butyrate on mast cells. [00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics. [00:25:09] Importance of probiotic strain and concentration. [00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature). [00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®). [00:31:50] Lactobacillus acidophilus strain L-92. [00:34:49] 1-year study on LP20: Nakai, Hiroko, et al. "Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: High-dose and long-term use effects on immune-related safety and intestinal bacterial flora." Journal of Immunotoxicology 18.1 (2021): 127-135. [00:34:49] Immuse ® - studied at 250mg; Study: Kato, Yukiko, et al. "Safety evaluation of excessive intake of Lactococcus lactis Subsp. lactis JCM 5805: A randomized, double-blind, placebo-controlled, parallel-group trial." Food and Nutrition Sciences 9.04 (2018): 403. [00:37:07] Beta glucans for boosting Secretory IgA (SIgA). [00:41:20] Best interventions for gut and immune health. [00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status. [00:45:30] Managing stress with nutritional and gut support. [00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG. [00:48:43] HealthyGut.com - new customers use coupon code NOURISH15 to save $15.

51m

Jun 01, 2022

The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized? Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL AND ZACH MOORE: [00:00:21] Health Fundamentals Series Part 1: Health Fundamentals: How to Get Great Sleep and Part 2: Health Fundamentals: Stress and Hormesis. [00:01:01] Non-exercise Activity Thermogenesis (NEAT). [00:02:36] How to increase NEAT throughout the day. [00:08:11] Strength training - why it's important. [00:10:47] How to start strength training. [00:13:40] How much and how often to train. [00:16:40] Compound vs isolation movements. [00:18:39] Strength training for endurance athletes. [00:20:41] Straight bar vs. hex/trap bar for deadlifts. [00:22:41] Rest periods during resistance exercise. [00:24:43] Endurance exercise and why it's important. [00:25:56] How much endurance exercise is enough for health effects. [00:28:09] Zach's recommendations for prioritizing movement types. [00:29:04] How to measure effort during cardio; The MAF Method https://philmaffetone.com/what-is-maf/. [00:36:01] Recreational/team sports. [00:36:34] Recovery. [00:36:59] Delayed onset muscle soreness (DOMS) and active recovery. [00:41:26] Interference effect, and how to minimize it. [00:46:10] Balance, flexibility, and mobility - why they're important. [00:47:44] Resistance training is mobility training. [00:50:01] Structural limitations. [00:54:29] Summing up. [00:58:10] NBT website, Set up a free 15-min call with one of our coaches.

1h 0m

May 19, 2022

Like most critical aspects of health, stress can be a double-edged sword. It’s necessary for physical and emotional growth, and we all know that what doesn’t kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. ​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL AND CLAY HIGGINS: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: How to Know if You’re Stressed, with Jason Moore. [00:07:26] Mike T. Nelson, PhD https://miketnelson.com/. [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress. [00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness. [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN https://amzn.to/3kECmYx. [00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model http://jturk.net/quadrants/). [00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep. [00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can’t Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19). [00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8. [00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode. [00:36:10] Temperature: extreme heat and cold. [00:37:16] Clay's DIY sauna. [00:38:50] Ben Lynch article on sauna: Sauna Benefits & How-To Guide, by Dr. Ben Lynch. [00:41:23] Exercise. [00:42:05] Lactate can improve cellular defense mechanisms; Study: Lactate and pyruvate promote oxidative stress resistance through hormetic ROS signaling. [00:42:50] Food as a hormetic stressor: manipulating macros. [00:44:46] Fasting and calorie restriction. [00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol. [00:46:30] Hygiene hypothesis. [00:47:26] Oxygen stress; Altitude/hypoxia, LiveO2 https://liveo2.com/. [00:48:13] Getting a hormetic response from lower-intensity exercise; Study: Balestra, Costantino, et al. "Hypoxic and hyperoxic breathing as a complement to low-intensity physical exercise programs: A proof-of-principle study." International journal of molecular sciences 22.17 (2021): 9600. https://www.mdpi.com/1422-0067/22/17/9600/htm [00:49:06] Wim Hof Method. [00:50:15] Where to start. [00:50:43] Simon Marshall's podcasts on habit formation: Nudge Tactics for Performance and Health, How to Get Motivated. [00:53:22] More is not better - hormesis can have a cost. [00:55:14] Article: Defining Hormesis, by Calabrese and Baldwin.

58m

May 01, 2022

We’ve decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we’ve come across for improving the quality of your life and achieving your goals. We’re focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we’re kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep. On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia. Be sure to follow along with Megan’s outline to get the most out of this episode. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL AND CLAY HIGGINS: [00:01:30] Why we should care about sleep. [00:02:36] Quality vs quantity of sleep. [00:02:49] Mike T. Nelson's podcast: Why telling your clients to sleep more is horrible advice. [00:05:23] Circadian rhythm. [00:09:12] Strategies for reducing caffeine intake. [00:13:35] Daytime; chrononutrition and meal timing. [00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: Sopowski, M. J., et al. "Postprandial triacylglycerol responses in simulated night and day shift: gender differences." Journal of Biological Rhythms 16.3 (2001): 272-276. [00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: Johnston, Jonathan D. "Physiological responses to food intake throughout the day." Nutrition research reviews 27.1 (2014): 107-118. [00:14:58] NBT Podcast with Bill Lagakos: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology) https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/why-you-should-eat-breakfast-and-other-secrets-cir/. [00:16:13] NBT Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan. [00:18:40] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:19:43] Consistency in meal timing. [00:24:14] Timing of exercise. [00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: Reichert, Sabine, Oriol Pavón Arocas, and Jason Rihel. "The neuropeptide galanin is required for homeostatic rebound sleep following increased neuronal activity." Neuron 104.2 (2019): 370-384. [00:27:52] Bright light during the daytime hours makes you resilient to 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): 1-5 https://pubmed.ncbi.nlm.nih.gov/26141542/. [00:30:12] Evening/nighttime strategies and solutions. [00:30:23] An early dinner is ideal; take a walk after. [00:31:43] Alcohol as disruptive to sleep. [00:34:34] Avoiding stress. [00:34:45] Dim/orange lights; Philips hue light bulbs; Blue blocking glasses. [00:37:40] f.lux https://justgetflux.com/ and Iris. [00:38:32] Evening routines. T-WE tea, Cougar Tranquilizer. [00:39:53] Glycine; Chris Masterjohn on Why You Need Glycine. [00:44:22] Bedroom environment: temperature, darkness, quiet. [00:46:16] Eight Sleep https://www.eightsleep.com/. [00:49:44] Mouth taping; NBT Podcast with James Nester: How to Fix Your Breathing to Improve Your Health [00:54:12] Greg Potter’s articles on sleep onset insomnia and sleep maintenance insomnia. [00:54:28] NBT Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-use-cognitive-behavioral-therapy-insomnia/. [00:54:37] Go camping to retrain the circadian clock; 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. https://pubmed.ncbi.nlm.nih.gov/23910656/ [00:56:33] Schedule a free 15-min call with Megan or Clay.

58m

Apr 19, 2022

Jason Moore is the founder of Elite HRV and Spren, companies offering deep insight into health, stress, and recovery using the technology of heart rate variability (HRV) and other biometrics. For the last decade, his products have focused on helping consumers measure physiological adaptation by essentially providing a snapshot of the autonomic nervous system, accessible within a simple phone app. There’s no doubt his work has contributed to the enormous popularity of HRV as one of the most comprehensive noninvasive biomarkers available. On this podcast, Jason discusses the latest advances in HRV technology and the many ways it is being used to assess and improve outcomes. He talks about the current applications of this metric, including endurance and strength training, and - more recently - cognitive performance. He also offers us a glimpse into the latest developments and devices now making it easier than ever to measure the status of your nervous system. * HERE’S THE OUTLINE OF THIS EPISODE WITH JASON MOORE: [00:00:12] Jason's last appearance on the NBT podcast: Jason Moore of EliteHRV. [00:00:40] Video: Stress and Heart Rate Variability — Jason Moore, B.A. (AHS14). [00:01:26] Heart Rate Variability (HRV): What it is and why we should care. [00:05:08] Potential applications of HRV for endurance training, strength training, and cognitive performance. [00:07:41] Elite HRV app https://elitehrv.com/. [00:08:01] Oura Ring https://ouraring.com/; WHOOP https://www.whoop.com/. [00:10:27] New technology: using cameras to detect HRV. [00:15:20] Accuracy and advantages of camera technology vs. chest strap for HRV. [00:18:02] Computer vision - mapping the face in 3D space. [00:22:59] Book: Livewired: The Inside Story of the Ever-Changing Brain, by David Eagleman (who also wrote Incognito). [00:30:01] Using HRV as a biomarker to guide for endurance and strength training. [00:42:27] Spren.com https://www.spren.com/: partnering with companies to bring HRV technology to other platforms and coaches. [00:48:49] Integrating HRV for other purposes. [00:55:19] Find Jason on LinkedIn, Twitter https://twitter.com/jasonmooreme. [00:55:48] Get access to our forum when you support NBT on Patreon https://www.patreon.com/nourishbalancethrive. [00:55:58] Mike T. Nelson https://miketnelson.com/.

58m

Apr 08, 2022

Suffering from IBS for 6 years was a wake-up call for Angela Privin. Her gut issues were an internal cry for help, forcing her to identify what wasn't working on both a physical and subconscious level. After solving her own digestive issues naturally, Angela became a digestive health coach and a trained hypnotherapist. She now works with clients around the globe, combining hypnotherapy with nutrition, supplementation and testing to dramatically improve client results. ​On this podcast, NBT Scientific Director Megan Hall interviews Angela about the impact hypnotherapy can have when added to the functional medicine mix. Angela explains how being told, “It’s all in your head” by a doctor may be more accurate than we realize, and how thoughts, emotions, and traumas from the past can shape our current reality - including our health. She also describes the hypnotherapy process, and how you can break out of the stress loop that’s keeping you from reaching your goals. * HERE’S THE OUTLINE OF THIS EPISODE WITH ANGELA PRIVIN: [00:00:29] Angela's background and health challenges. [00:02:09] Diagnosed with Hashimoto's. [00:03:44] Trying hypnosis. [00:05:35] Symptoms "all in your head" and the impact of emotions on the body. [00:08:10] Conscious vs. subconscious mind. [00:10:48] Imagination vs. reality from the perspective of the subconscious mind. [00:14:54] Formation and physiology of the subconscious. [00:16:40] Neuroplasticity and rewiring the brain. [00:18:01] Debunking myths about hypnosis. [00:19:53] Thoughts driving inflammation. [00:22:29] The placebo effect and its impact on health. [00:26:03] Book: Cure: A Journey into the Science of Mind Over Body, by Jo Marchant. [00:26:58] Breaking out of the stress loop. [00:30:23] Decades-old stress is impacting your health. [00:31:49] The hypnosis process. [00:33:46] Resistance to hypnosis; suggestibility. [00:40:13] Hypnosis vs. physical interventions. [00:41:38] Finding a hypnosis practitioner. Rapid Transformational Therapy (RTT) https://rtt.com/. [00:45:35] Limbic retraining programs (e.g., DNRS https://retrainingthebrain.com/the-program/). [00:48:09] Work with Angela at DIYhealth.

51m

Mar 22, 2022

Steven Wright is an engineer and the Founder and CEO of Healthy Gut https://healthygut.com/, a company that offers hope for those suffering with digestive pain, bloating, diarrhoea, constipation, gas, and other GI ailments. Fueled by his own lifelong health problems, Steven coached, researched, and biohacked his way to a better understand of what’s needed for sustained gut health. After years of coaching others and reverse-engineering his own symptoms, he now offers results-oriented solutions for better GI health. On this podcast, NBT Scientific Director and Coach Megan Hall interviews Steven about some of the critical factors needed to nurture a healthy gut, including a healthy microbiome, proper digestion, and efficient nutrient absorption. Steve discusses all of the above, as well as the key processes involved with strengthening the gut lining, soothing histamine reactions, and reducing painful and embarrassing symptoms.  HERE’S THE OUTLINE OF THIS EPISODE WITH STEVEN WRIGHT: [00:00:21] Steven's background and interest in gut health. [00:03:28] Jordan Reasoner. [00:05:42] Specific Carbohydrate Diet. [00:07:20] Book: Management Of Celiac Disease, by Dr. Sidney V. Haas. [00:08:05] Book: Breaking the Vicious Cycle, by Elaine Gottschall. [00:13:01] GI environmental factors. [00:15:58] Butyrate: what it is and why it's important. [00:18:39] Causes of low butyrate. [00:21:04] Polyphenols that encourage the growth of important microbes. [00:22:11] Symptoms that indicate low butyrate; benefits of supplementation. [00:24:15] Butyrate supplements: sodium butyrate, tributyrin; Tributyrin-X. [00:28:08] Butyrate increases non-REM sleep; Study: Szentirmai, Éva, et al. "Butyrate, a metabolite of intestinal bacteria, enhances sleep." Scientific reports 9.1 (2019): 1-9. [00:30:43] Book: The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. [00:31:44] Resistant starch: sources and conflicting reactions. [00:33:59] Digestive enzymes: what they are, why they're important. [00:37:07] Effects of stress; conditions needed for enzymes to be effective. [00:38:07] Signs you might need a digestive enzyme. [00:41:53] HoloZyme. [00:45:06] Systemic enzyme therapy. [00:46:41] Stomach acid; why it's important. [00:49:18] Small Intestine Bacterial Overgrowth (SIBO) and stomach acid. [00:52:54] HCL Guard: Betaine HCl, pepsin, intrinsic factor, deglycyrrhizinated liquorice (DGL) and ginger. [00:57:55] Timing HCL in relation to meals. [00:59:45] HCL challenge test - how to check for low stomach acid. [01:02:11] Triaging your gut issues and prioritizing interventions. [01:04:30] The transition from coaching to creating supplements. [01:08:31] Discount code and link: https://healthygut.com/nourish15 for $15 off and free shipping through the end of the month.

1h 12m

Feb 13, 2022

Today, we’re talking about diarrhoea. An unconventional podcast topic, for sure - but also an extremely important one. Diarrhoea affects almost everyone at some point. It’s one of the most common symptoms that something in our gut is not right. In most cases it’s transitory and we move on - but what do you do if it doesn’t just go away? We’ve touched on this topic before while talking about The Athlete’s Gut, but today we’re taking a closer look at this all-too-common issue. On today’s podcast, NBT Scientific Director and Coach Megan Hall is with me to talk about diarrhoea: the different types, the many causes, and how to fix it when it occurs. She talks about how diarrhoea is both a cause and consequence of gut (and sometimes systemic) pathologies and describes ten different things that may be perpetuating the problem. Most importantly, Megan offers specifics on what you can do to identify and treat your ongoing gut problem. Be sure to follow along with Megan’s excellent and detailed outline for this episode. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL: [00:01:37] Diarrhoea: why we should care. [00:02:06] Bristol Stool Chart. [00:02:54] Megan's outline for this podcast. [00:03:15] Three general categories: watery, fatty, and inflammatory. [00:04:53] Causes of diarrhoea. [00:05:00] Food triggers. [00:08:45] Tommy Wood's Highlights #2. [00:10:37] Bile acid malabsorption. [00:13:08] Genova GI Effects test. [00:14:23] Histamine; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:16:22] Stress. [00:18:19] Do Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:18:25] Caffeine. [00:20:18] Prostaglandins. [00:21:19] Exercise. Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It. [00:25:45] Female Hormone Fluctuations. [00:27:38] Microbial dysbiosis or pathogens. [00:28:37] Video: Rewilding the gut - Lucy Mailing (AHS21). [00:28:59] Malcolm Kendrick; Podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/statin-nation-damaging-millions-brave-new-post-hea/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/clot-thickens-malcolm-kendrick-enduring-mystery-he/. [00:30:30] IBD, Croh's, Colitis, Celiac Disease, Diverticulitis. [00:31:11] How to fix the problem. [00:31:16] Remove food triggers. [00:34:13] Balance fiber types. [00:35:43] Lucy and Tommy's paper on the metabolic flexibility of the gut: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21. [00:35:58] Address stress. [00:39:02] Watch caffeine intake. [00:39:19] Prostaglandin inhibitors. [00:40:16] Address microbial dysbiosis or pathogens. [00:40:52] Supporting gut barrier function and integrity; butyrate: Tributyrin and ProButyrate https://www.tessmed.com/product/probutyrate/. [00:42:18] Bile acid sequestrants; GI Detox. [00:43:33] Probiotics. [00:44:52] Pomegranate husk/peel: Dr. Mercola's pomegranate peel tablets. [00:46:47] Serum derived bovine immunoglobulins (SBIs). [00:48:44] Support estrogen detoxification. [00:49:14] Loperamide/Imodium. [00:51:38] 4 quadrant model http://jturk.net/quadrants/. [00:55:09] Schedule a free 15-minute call with Megan or Clay.

57m

Jan 07, 2022

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach. His interest in nutrition began eighteen years ago in an effort to help his wife Monica gain better control of her Type 1 Diabetes.  But since then he has worked to develop a systematised approach to nutrition tailored for a wide range of goals. Marty has been sharing his learnings at OptimisingNutrition.com https://optimisingnutrition.com/blog/ and has developed the Nutrient Optimiser https://nutrientoptimiser.com/ and Data-Driven Fasting to guide people on their journey of nutritional optimisation. On this podcast, we’re talking about optimising nutrition and data-driven fasting, two areas of focus that Marty has found to lead to impressive clinical outcomes like fat loss, reduced hunger, and improved metabolic health. Marty has actually managed to engineer and game-ify the building of a healthier lifestyle! Experience it for yourself with one of his upcoming 30-day challenges, including the Data-Driven Macros Challenge, and the Data-Driven Fasting Challenge, both beginning in January 2022. You can also learn more today with the many free tools on Marty’s website. * HERE’S THE OUTLINE OF THIS EPISODE WITH MARTY KENDALL: [00:00:18] Optimising Nutrition blog; Optimising Nutrition Facebook page https://www.facebook.com/optimisingnutrition/ and Facebook group. [00:02:04] Robb Wolf https://robbwolf.com/; Jimmy Moore https://livinlavidalowcarb.com/about/. [00:04:22] Initial interest in optimising nutrient density. [00:04:46] Jason Fung; Study: Holt, S. H., J. C. Miller, and Peter Petocz. "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods." The American journal of clinical nutrition 66.5 (1997): 1264-1276 https://pubmed.ncbi.nlm.nih.gov/9356547/. [00:05:55] Video: Mat Lalonde Nutrient Density: Sticking to the Essentials AHS12. [00:07:34] Nutrient specific satiety. [00:10:00] The power of potassium. [00:11:28] Analysis showing strong satiety response to foods containing potassium, calcium, and sodium. [00:13:18] Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:13:43] B9, B1, B3 associated with a satiety response; problems with fortified foods. [00:15:26] Nutrient Optimiser software; Cronometer https://cronometer.com/. [00:23:06] How the Nutrient Optimiser works. [00:25:29] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure). [00:27:39] Ted Naiman; Podcast: Protein vs. Energy for Improved Body Composition and Healthspan. [00:29:47] Data Driven Fasting. [00:29:56] Hunger training using blood glucose monitoring; Study: Jospe, M. R., et al. "Adherence to hunger training using blood glucose monitoring: a feasibility study." Nutrition & Metabolism 12.1 (2015): 1-10. [00:33:49] Eric Helms https://3dmusclejourney.com/; Podcasts: The Nutrition and Science of Natural Bodybuilding and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms. [00:41:33] Data-Driven Macros Course (starts January 2022). [00:42:24] Malcolm Kendrick podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/statin-nation-damaging-millions-brave-new-post-hea/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/clot-thickens-malcolm-kendrick-enduring-mystery-he/. [00:46:52] Iron overload. [00:51:25] Elite HRV https://elitehrv.com/. [00:53:47] Nutrientoptimiser.com; optimisingnutrition.com https://optimisingnutrition.com/; Data Driven Fasting https://www.datadrivenfasting.com/optin. [00:54:11] Optimising Nutrition Podcast.

56m

Dec 27, 2021

Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, speech pathologist Lisa Walker https://www.walkerspeechstudio.com/. Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she’s lost weight, and she now has the energy to do the things she wants to do. On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she’s implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn’t an elite athlete - she’s just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about. * HERE’S THE OUTLINE OF THIS EPISODE WITH LISA WALKER: [00:00:26] Lisa's background and health journey before NBT. [00:06:31] But I'm not an athlete! [00:07:16] Starting with NBT. [00:09:49] Diet changes over the years. [00:13:36] Whole30 https://whole30.com/. [00:16:05] Visbiome https://www.visbiome.com/ probiotic. [00:17:35] Headaches - gone. [00:20:00] Body composition changes. [00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: Barr, SadieB, and JonathanC Wright. "Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure." Food & nutrition research 54.1 (2010): 5144. [00:24:17] Managing stress. [00:26:03] Sleep: before and after. [00:27:11] Sleep as a keystone behavior; Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [00:27:41] Greg Potter's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:29:56] Movement. [00:30:53] Blood Flow Restriction (BFR) training.  Podcasts: Blood Flow Restriction Training for Improved S, trength, Performance, and Healthspan, Blood Flow Restriction Q&A with Jim Stray-Gundersen, and Blood Flow Restriction Training: Science and Application.

36m

Dec 10, 2021

For men, testosterone is important for mood, bone health, erectile function, libido, strength and muscle mass and is also associated with lower levels of inflammatory markers, better insulin sensitivity, and metabolic health. It also may even have some vasodilatory effects, and higher testosterone levels are also associated with better health outcomes in general and lower cardiovascular, cancer, and all-cause mortality. Unfortunately, It looks like testosterone levels in the population are dropping https://www.ncbi.nlm.nih.gov/pubmed/19396984, although more isn’t necessarily better. On this podcast, NBT Scientific Director Megan Hall and I are talking about testosterone: why we should care about it, how to test for it, and how to support healthy levels of this hormone. Megan discusses signs and symptoms of low testosterone and seven different lifestyle changes you can make to support optimal levels - before you even consider taking a supplement. We also talk about hormone replacement therapy, who might benefit, and some of the downsides to this strategy. For all the references and a detailed roadmap of everything we discuss, be sure to follow along with Megan’s outline for this podcast.  * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL: [00:00:24] Testosterone: Why you should care. [00:01:49] Megan's outline for this podcast. [00:02:46] Optimal reference range for Testosterone. [00:03:51] Symptoms of low testosterone. [00:04:25] Testing for testosterone. [00:07:02] High testosterone is associated with violent crime. Study: Dabbs Jr, James M., et al. "Testosterone, crime, and misbehavior among 692 male prison inmates." Personality and individual Differences 18.5 (1995): 627-633. [00:07:32] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:08:22] The testosterone suppression system. [00:08:35] Book: The WEIRDest People in the World, by Joseph Henrich. [00:10:13] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:12:02] Testosterone physiology; troubleshooting by testing LS and FSH. [00:14:38] Varicocele - the enlargement of veins within the testicles - common amongst athletes. [00:16:31] Sex Hormone Binding Globulin (SHBG) [00:19:44] How to support testosterone levels. [00:20:41] 4-Quadrant Model http://jturk.net/quadrants/; Josh Turknett's AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. [00:20:55] Josh Turknett on the NBT podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution [00:21:11] Sleep; Greg Potter on the podcast talking about sleep: Why Sleep Is Critical for Immune Health, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, Better Sleep for Athletes, and What to Do When You Can’t Sleep. [00:21:33] Sleep deprivation decreases testosterone; Study: Leproult, Rachel, and Eve Van Cauter. "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." Jama 305.21 (2011): 2173-2174 and Gonzalez-Santos, M. R., et al. "Sleep deprivation and adaptive hormonal responses of healthy men." Archives of andrology 22.3 (1989): 203-207. [00:22:26] Greg Potter's articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:22:37] Stress; Chronic stress in particular, more so than acute stress. [00:24:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:25:09] Eating sufficient calories. [00:26:13] Podcast with Herman Pontzer: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:27:57] Nutrient deficiencies: zinc, magnesium, vitamin D. [00:29:30] Cholesterol and dietary fat. [00:30:51] Exercise. [00:33:32] Within day energy availability can negatively impact the testosterone:cortisol ratio; Study: Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427 https://pubmed.ncbi.nlm.nih.gov/29405793/. [00:34:59] Testosterone suppression - a dysfunction or a normal adaptation to training? Study: Sansone, Andrea, et al. "Sport, doping and male fertility." Reproductive Biology and Endocrinology 16.1 (2018): 1-12. [00:37:02] Book: Move Your DNA: Restore Your Health Through Natural Movement, by Katy Bowman. [00:39:00] Environmental toxins: estrogens, cigarette smoking and alcohol. [00:40:16] Herbs and supplements to consider. [00:43:40] Pituitary tumours, TBI and concussion. [00:44:36] Testosterone Replacement Therapy. [00:48:59] Join our group program to get a blood test, bloodsmart.ai report, and 4 group coaching sessions.

51m

Nov 26, 2021

If you’ve followed the NBT podcast for a while you probably heard Dr. Malcolm Kendrick talking about the tenuous connection between cholesterol levels and cardiovascular disease. Malcolm has published with The International Network of Cholesterol Skeptics https://www.thincs.org/ on this topic, including a recent review paper entitled LDL-C does not cause cardiovascular disease. In the paper, they include both total cholesterol and LDL-C in their discussions, and if you look at epidemiological data, I think they make a good point. For instance, total cholesterol had almost no effect on mortality in the HUNT-2 study in Norway, and higher levels were associated with lower mortality risk in women. Or the ESCARVAL-RISK study, where higher LDL-C is associated with lower all-cause mortality until it’s well above 200 mg/dl. Or the In-Chianti study, where people over 64 had the lowest mortality rates if they had an LDL-C greater than 130mg/dl. The question then becomes, if not cholesterol, then what? To answer that we must resist monomania and acknowledge the very notion of causation in a complex system is suspicious. Ask not what but how. Malcolm argues in his new book The Clot Thickens that if you maintain metabolic health, manage stress, and mind your endothelial function, cholesterol levels become largely irrelevant. Simple enough, but as you’ll discover in this interview, the devil is in the details. * HERE’S THE OUTLINE OF THIS EPISODE WITH MALCOLM KENDRICK: [00:00:24] Previous NBT podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think About Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:00:42] Book: The Clot Thickens: The enduring mystery of heart disease, by Malcolm Kendrick. [00:03:04] 5-part series with lipidologist Thomas Dayspring (Part 1 https://peterattiamd.com/tomdayspring1/, 2, 3, 4, 5);  2-hour interview with Ron Krauss https://peterattiamd.com/ronkrauss/ on The Drive Podcast. [00:04:23] Book: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. [00:06:12] LDL Cholesterol - challenging mainstream thought. [00:17:16] Fatty streaks never become atherosclerotic plaques; Review: Velican, C., M. Anghelescu, and D. Velican. "Preliminary study on the natural history of cerebral atherosclerosis." Medicine interne 19.2 (1981): 137-145. [00:18:54] Genetic influences; familial hypercholesterolemia (FH) and high clotting factors; Case study of patient with untreated FH but no presence of atherosclerosis: Johnson, Kipp W., Joel T. Dudley, and Jason R. Bobe. "A 72-year-old patient with longstanding, untreated familial hypercholesterolemia but no coronary artery calcification: a case report." Cureus 10.4 (2018). [00:21:22] Clotting factors more important than high LDL; Paper: Ravnskov, Uffe, et al. "Inborn coagulation factors are more important cardiovascular risk factors than high LDL-cholesterol in familial hypercholesterolemia." Medical hypotheses 121 (2018): 60-63. [00:25:03] UK Biobank Study: Mora, Samia, Seth S. Martin, and Salim S. Virani. "Cholesterol Insights and Controversies From the UK Biobank Study: Three Take-Home Messages for the Busy Clinician." (2019): 553-555. [00:25:51] Machine learning used to predict cardiovascular disease; Study: Weng, Stephen F., et al. "Can machine-learning improve cardiovascular risk prediction using routine clinical data?." PloS one 12.4 (2017): e0174944. [00:30:54] FOURIER PCSK9-inhibitor study: More deaths in the treatment group; 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. [00:31:26] Evolocumab also reduces Lp(a); Study: O’Donoghue, Michelle L., et al. "Lipoprotein (a), PCSK9 inhibition, and cardiovascular risk: insights from the FOURIER trial." Circulation 139.12 (2019): 1483-1492. [00:34:02] APOA-1 Milano and HDL cholesterol. [00:38:45] Lp(a) and Vitamin C, plasminogen and clotting. [00:47:02] Rudolf Virchow, the father of the cholesterol hypothesis. [00:48:42] So what causes CVD? [00:49:53] Biomechanical stress; High blood pressure. [00:52:16] Endothelial and glycocalyx damage. [01:02:19] Steroids, immunosuppressants. [01:03:52] Avastin (bevacizumab) increases the risk of CVD; Study: Totzeck, Matthias, Raluca Ileana Mincu, and Tienush Rassaf. "Cardiovascular adverse events in patients with cancer treated with bevacizumab: a meta‐analysis of more than 20 000 patients." Journal of the American Heart Association 6.8 (2017): e006278. [01:06:07] Clotting disorders. [01:10:41] Sickle cell anemia - 50,000% increased risk of CVD. [01:11:36] Case study of 14-year old boy: Study: Elsharawy, M. A., and K. M. Moghazy. "Peripheral arterial lesions in patient with sickle cell disease." EJVES Extra 14.2 (2007): 15-18. [01:13:25] Air pollution, smoking, lead. [01:15:57] Biggest risk factors for CVD. [01:20:09] Supplements that strengthen the glycocalyx; Chondroitin Sulfate. [01:22:12] Malcolm's blog.

1h 27m

Nov 19, 2021

Each month for the past year we’ve offered our bloodsmart.ai group program. It’s an opportunity to use machine learning to predict—from a pretty simple blood test—what is likely happening inside your body (and what might be going wrong) along with expert feedback on the results from NBT Scientific Director and Coach, Megan Hall and me. The program has been very popular, not to mention a lot of fun, and people are going through more than once to measure their ongoing progress. On this podcast, Megan provides detailed feedback on the bloodsmart.ai report belonging to NBT Coach Clay Higgins. What you’ll hear is very similar to what goes on during our group coaching sessions. It’s a review of exactly what’s going well and where there’s opportunity for improvement - along with specific steps to take right now to improve overall health, based on the data, symptoms, and personal history. If you’d like to participate in a group program please email NBT support for details and be sure to let us know where in the world you live so we can tailor our response to your needs. * HERE’S THE OUTLINE OF THIS EPISODE WITH MEGAN HALL AND CLAY HIGGINS: [00:00:33] Clay's combined bloodsmart.ai report. [00:05:13] Overall wellness score and PhenoAge. [00:07:30] Marker Detail View Page. [00:08:12] NutriSense https://www.nutrisense.io/ continuous glucose monitoring. [00:12:03] Calculated red blood cell survival and HbA1C. [00:13:52] Eight Sleep https://www.eightsleep.com/. [00:16:33] Uric acid. [00:25:10] Potential oxidative stress: N. Acetyl Cysteine (NAC) may help. [00:26:58] Calcium a bit low; consider following up with a blood parathyroid test and/or supplement with magnesium. [00:32:56] HDL Cholesterol a little high and what that might mean. [00:34:26] Red blood cell indices and low oxygen deliverability suggest possible nutrient deficiencies. [00:35:53] Digestive enzymes: Thorne Biogest or Betaine HCl. [00:38:05] HomocysteX Plus. [00:40:33] Reticulocyte production index and RDW. [00:43:44] Low neutrophils (neutropenia) could suggest low copper level. [00:46:36] Nose to Tail https://www.nosetotail.org/. [00:48:00] Bloodsmart.ai forecasts. [00:48:32] Environmental toxin exposure; Quicksilver Blood Metals Testing. [00:51:53] Supporting detoxification: sauna, binders, supporting detox pathways. [00:53:45] Mitigating toxins in the environment. Skin Deep app https://www.ewg.org/skindeep/; Think Dirty Shop Clean app. [00:55:59] Forecasted iodine deficiency; sea vegetables are a good source. [00:57:06] Forecasted issues with immune system/gut. [00:58:28] Designs for Health GI Revive. [00:59:35] Lucy Mailing, PhD https://www.lucymailing.com/; Lucy on previous NBT podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/microbiome-myths-and-misconceptions/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/rewilding-gut-restoring-ancestral-diversity-microb/. [01:01:49] Homocysteine forecasted to be high - B vitamins are important, as well as glycine, creatine. [01:01:50] Join our bloodsmart.ai group program to get Megan’s feedback on your blood chemistry.  In the US, click here to get started. $198 includes blood testing, a bloodsmart.ai report, and access to 4 group coaching sessions with Megan. (Note: Residents of NY, NJ, RI and those living outside the US - pricing and availability varies. Please contact us for assistance.)

1h 10m

Nov 12, 2021

The vaginal microbiome is often mentioned in passing - sort of as an afterthought - usually when we’re really talking about the gut microbiome. We’ve decided to give the vaginal microbiome centre stage today, and with good reason - it’s a huge factor when it comes to the quality of a woman’s life and health, and has implications for fertility, pregnancy and childbirth, and risks associated with sexually transmitted infections.  On this podcast, NBT Scientific Director and Coach Megan Hall and I are discussing the vaginal microbiome: what it is, how to assess for problems, and how to maintain a state of good health. Megan talks about the effects of vaginal dysbiosis on pregnancy and fertility, and how to create the best possible outcome for childbirth. She explains what causes disruption to the vaginal microbiome in the first place, and how ancestral health principles can keep you on track. She also outlines how to rebalance the vaginal microbiome when there’s dysbiosis, along with practical steps to take before resorting to antibiotics and antifungals. * HERE’S THE OUTLINE OF THIS INTERVIEW WITH MEGAN HALL: [00:02:30] Why care about the vaginal microbiota? [00:03:55] Megan's outline for this podcast. [00:04:50] What is the vaginal microbiome (VM)? [00:05:52] 5 core vaginal microbiome community state types (CSTs). [00:07:40] Why lactobacilli are beneficial. [00:10:52] Lucy Mailing, PhD https://www.lucymailing.com/; Podcasts: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/microbiome-myths-and-misconceptions/, 3 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/rewilding-gut-restoring-ancestral-diversity-microb/. [00:12:06] Diagnoses associated with vaginal dysbiosis. [00:13:47] Direct to consumer VM testing https://www.evvy.com/. [00:15:48] Changes throughout a woman's lifespan. [00:18:02] Podcast: You Are Not Broken: A Modern Approach to Women’s Sexual Health and Desire, with Kelly Casperson, MD. [00:18:38] Common vaginal microbiome dysbiosis pathologies: Bacterial Vaginosis (BV), Vulvovaginal Candidiasis (VVC), and Group B Strep (GBS). [00:26:16] Pregnancy: protection from preterm labor, preeclampsia, and infertility. [00:29:44] Studies on the effects of the microbiota and success with infertility treatment: 1. Moreno, Inmaculada, et al. "Evidence that the endometrial microbiota has an effect on implantation success or failure." American journal of obstetrics and gynecology 215.6 (2016): 684-703. and 2. Moore, Donald E., et al. "Bacteria in the transfer catheter tip influence the live-birth rate after in vitro fertilization." Fertility and sterility 74.6 (2000): 1118-1124. [00:31:06] NBT Podcasts with Dr. Malcolm Kendrick: 1, 2 https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/statin-nation-damaging-millions-brave-new-post-hea/. [00:32:15] Causes of disruption to the vaginal microbiome: menses, gut dysbiosis, diet, smoking, contraceptives, antibiotics, general hygiene, stress, tampons, lubricants, hygiene products. [00:35:49] Women who eat a vegetarian diet have higher vaginal microbial diversity (which is unfavorable); Study: Song, Stephanie D., et al. "Daily vaginal microbiota fluctuations associated with natural hormonal cycle, contraceptives, diet, and exercise." Msphere 5.4 (2020): e00593-20. [00:37:05] Compounds from cigarette smoke can be found in cervical mucus; Study: Prokopczyk, Bogdan, et al. "Identification of tobacco-specific carcinogen in the cervical mucus of smokers and nonsmokers." Journal of the National Cancer Institute 89.12 (1997): 868-873. [00:37:24] Microbial composition of man's penis can predict BV incidence in female sex partner: Study: Mehta, Supriya D., et al. "The Microbiome Composition of a Man's Penis Predicts Incident Bacterial Vaginosis in His Female Sex Partner With High Accuracy." Frontiers in cellular and infection microbiology 10 (2020): 433. [00:38:53] Maternal stress alters proteins related to vaginal immunity and abundance of lactobacilli; Study: Jašarević, Eldin, et al. "Alterations in the vaginal microbiome by maternal stress are associated with metabolic reprogramming of the offspring gut and brain." Endocrinology 156.9 (2015): 3265-3276. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4541625/ [00:39:34] Maternal vaginal microbiome mediates responses to prenatal stress; Study: Jašarević, Eldin, et al. "The maternal vaginal microbiome partially mediates the effects of prenatal stress on offspring gut and hypothalamus." Nature neuroscience 21.8 (2018): 1061-1071. [00:42:44] Summarizing lifestyle practices that most affect the vaginal microbiome. [00:43:07] The BBC More or Less Podcast: Has the number of periods a woman has in her lifetime quadrupled?  [00:43:49] Best options for contraceptives; Fertility Awareness Method. Podcast: The Truth About Fertility and the Fertility Awareness Method, with Torea Rodriguez. [00:45:08] Personal hygiene products - be wary. [00:46:49] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:47:22] How to rebalance the vaginal ecosystem (before resorting to antibiotics and antifungals). [00:48:19] Vaginal pH test strips https://amzn.to/3EnWfvK. [00:48:33] Probiotics: Jarrow Fem-Dophilus has two good strains. [00:52:34] Intervaginal vitamin C can help treat BV; Study: Petersen, E. Eiko, and Paola Magnani. "Efficacy and safety of Vitamin C vaginal tablets in the treatment of non-specific vaginitis: A randomised, double blind, placebo-controlled study." European Journal of Obstetrics & Gynecology and Reproductive Biology 117.1 (2004): 70-75. https://pubmed.ncbi.nlm.nih.gov/15474248/ [00:52:46] Medical grade honey, thyme and garlic. [00:55:13] The next frontier in VM study. [00:57:02] Seeding with fecal microbiota transplantation in C-section infants; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:58:30] Microbiome-based biologic drug being studied (L crispatus probiotic); Study: Lagenaur, Laurel A., et al. "Connecting the dots: Translating the vaginal microbiome into a drug." The Journal of Infectious Diseases 223.Supplement_3 (2021): S296-S306. [01:00:09] 4-quadrant model http://jturk.net/quadrants/.

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Oct 29, 2021