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Toned trainer says light weights, high reps don’t give you the results you may be hoping for. Mother of three shares tips about transforming your body at any age. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Use code podcast at checkout to save The BOGO sale on the Lemon Lime flavor ends 8/15 Link to the video interview: https://youtu.be/RTfgnvH-sRo Tara's Book: https://amzn.to/3JTPOEQ -------------------------Time Stamps----------------------- 0:00 Intro 2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition. 7:05 Your body does not thrive in an environment of self-hatred. 13:40 Mental health inner work and physical health/fitness outer work grow in parallel. 15:07 Be curious about what your body is capable of.  19:50 Tara lost 40 lbs from weightlifting and eating whole foods.  22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look.  26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.   26:50 In an intense workout, you are in fight/flight mode.  28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing.  30:50 Tara does not take days off from going to the gym at her scheduled time.  32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps).  35:20 The reason most people do not get results in a short period is because they do not go intense enough.. 40:10 Compound movements get the most activation and are good if you are traveling. 41:40 Heavy compound movements creates a hormonal adaptation response afterward.  42:30 True high intensity cannot be maintained for 30 seconds. 49:33 Muscles are carb-sponges.  53:00 Going to bed early has been life-changing for Tara.  58:40 Ask your body what it needs, listen and act.
Twenty minutes of sun exposure increases testosterone in men and romantic passion in women, new study finds.  Support Healthy Testosterone Levels and Libido with the Alpha Male Stack by by MYOXCIENCE Nutrition: https://bit.ly/alpha-male-stack-myo Link to Video & Studies: https://bit.ly/sunlight-testosterone
Dr. Anthony Chaffee, MD is a former professional rugby player and now neurosurgical resident. He shares amazing nutrition tips about staying lean, healthy and strong.  Save on MYOXCIENCE'S new Electrolyte + Creatine Combo and crush your next workout: https://bit.ly/electrolyte-stix  Use code podcast at checkout to save Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e  Connect with Anthony Chaffee, MD: https://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQ Link to the Full Video Interview: https://youtu.be/EkH6k9urcSU -----------------Time Stamps----------------------- 0:00 Intro 4:14 Brown fat makes thyroid hormone when you get very cold and start to shiver.   13:50 Average brain size and height of humans has gone down since the agricultural revolution. 18:55 There are 10,000 times more naturally occurring poisons in vegetables than in pesticides we spray on them by weight.  25:27 Humans are carnivores.  27:00 Fructose gives a dopamine response to the addiction centers of your brain.  27:40 Fructose kills the same area of the brain as meth.  28:48 Fructose is highly toxic.  29:30 Cheat days keep you addicted.  36:00 Fructose in fruit and honey worsens metabolic syndrome and fatty liver disease. 43:15 If carbohydrates were required to prevent low thyroid, our ancestors would not have survived.  44:30 There is no essential carbohydrate.  46:00 Dr. Chaffee’s Hashimoto’s patients have recovered or are recovering on a carnivore diet.   54:04 Cancer is a metabolic disease, not a purely genetic disease.  54:30 Chronic disease rates increased exponentially since we decreased consumption of fat, cholesterol and red meat and increased fruit and vegetable consumption.  55:30 People on a ketogenic diet have healthier, more in number and more effective mitochondria.  56:45 Damaged mitochondria go back to primitive energy generation, fermentation.  58:00 Mitochondria stop the cell from proliferating out of control, which is what cancer is.  58:10 Cancer cells cannot run on ketones. A keto or carnivore diet limits the food supply of cancer cells.  01:00:25 GBM (glioblastoma multiforme) patients can still be alive 8 years after diagnosis with the only intervention being diet and surgical debulking. The tumor can be eliminated. 01:05:30 Eating liver every day is out of proportion to what your ancestors did.. 01:11:00 You need fewer nutrients and supplementation on a keto or carnivore diet.  01:14:05 Chronic diseases being treated today are toxicities from a species-inappropriate diet and malnutrition – a lack of species-specific nutrition.
Researchers are discovering how exercise causes muscles to make fat burning hormones and molecules called exerkines. In this show we dive into the details about the health benefits linked with exercise and exerkines. Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: bit.ly/electrolyte-stix Save with code podcast at checkout  Link to references and show notes: https://bit.ly/3QoKbQT Time Stamps 0:00 Skeletal muscle is an endocrine organ. 0:10 Movement stimulates your skeletal muscle organ to release endocrine-like hormones and myokines (aka exerkines) that have systemic effects upon the brain, heart, liver, bone, mood, and more. 1:10 Movement/exercise can have anti-cancer properties. 1:50 Increases in exerkines influence microRNA increases. 2:40 Skeletal muscle is the largest organ of your body by weight. 4:55 Volume and intensity of exercise determines the duration and quantity of release of exerkines. 5:15 Start: Do 3 to 5 exercises for 3 to 5 reps, 3 to 5 sets, 3 to 5 days per week. Do the things you like. 6:00 Exerkines have paracrine and autocrine effects that effect muscle, the entire endocrine system, fat cells, immune system, bone, and brain. 7:30 Habitual exercise can induce sustained elevated increase in exerkines and the associations with disease reduction. 10:15 After exercise, there is a transient increase in proinflammatory interleukins, and a post exercise increase from skeletal muscle with systemic anti-inflammatory properties. 12:10 The anti-cancer effects of exercise go beyond the reduction in bodyfat. 13:30 Exerkine milieu lasts for several hours after exercise cessation.   14:05 Exercise can prevent or delay the onset of neural degenerative conditions. 15:30 Adipose tissue can release exerkines. 16:10 Your liver is a major source of many acute and chronic exercise-responsive cytokines. 17:10 Exercise affects your gut microbiome.  
Lexi Joy, MS discusses how proper tongue posture and nasal breathing can lead to deeper sleep, more energy and many health improvements. Support your Vitamin D and K2 levels with Essential Fatty Nutrients by MYOXCIENCE eaturing 5,000 IU of Vitamin D3 and 90 mcg Vitamin K2 as MK-7 Save with code Podcast at checkout Link to Video & Books: https://bit.ly/3oNU1jA   Episode Time Stamps: 04:02 The form of your mouth dictates functionality.  It is where enzymes and saliva begin breaking down food. It is where you chew and swallow. 04:34 Nasal breathing synthesizes nitric oxide, a vasodilator. This it helps regulate blood pressure. 06:38 Nasal breathing can be enabled with exercises that reinforce proper tongue position. 07:42 Your nose needs support from your tongue. 08:42 Sleep apnea appliances and training from a biological or epigenetic dentist may correct sleep apnea. 14:42 Your tongue should rest on your pallet just behind your front teeth. 15:52 The maxilla bone may not project forward could be because the tongue does not rest in the correct position, possibly from a tongue tie, from nutrient deficiencies or lack of use of mastication muscles during crucial times of growth. 16:59 The tongue is almost like an orthodontic appliance to hold the maxilla so it grows forward. 19:22 Organic baby formula has seed oils. 21:42 Indigenous people on ancestral diets have well formed jaws. They eat nutrient dense fibrous foods that include animal products. 23.02 In a tongue tie, the frenulum under the tongue, is short. There may be issues with latching for breast feeding. 24:02 Your facial structure is subject to epigenetic factors, not just genetics. 25:22 The root cause of most mouth breathing is having a small mouth, not big enough for the tongue. 27:37 Nose breathing is learned in part via breastfeeding. 28:07 Teeth imprints on your tongue may be an indication that your tongue is too big for your mouth. 30:32 An inability to breathe through your nose may be from food sensitivities. 32:07 Fat soluble vitamins play a key role in jaw development: A, D, E and K, with good fats, especially those from animals. 33:36 The perception of the Mediterranean diet is that it is high in fiber with few animal products. In reality, it is a seasonal diet with near daily consumption of red meat, fish, seafood, poultry, eggs and dairy. 51:22 Dermal fillers and other cosmetic procedures do not address the root cause of the problems in the face.
The consensus in the medical community about the importance of low-density lipoprotein cholesterol (LDL-C) reduction is finally shifting. Ample research shows that elevated triglycerides and triglyceride-related lipoproteins are more problematic than LDL-C when it comes to the risk of heart and metabolic disease. This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix Use code podcast at checkout to save Enroll in the Blood Work MasterClass Live, our next call is Tuesday August 2nd, 2022: https://bit.ly/blood-work-masterclass Link to Video and Research:  Time Stamps: bit.ly/3JjJTbH 0:45 Triglyceride-rich lipoprotein is a hallmark of diabetic dyslipidemia. It cannot be controlled by statins.  4:50 Remnant cholesterol is independently associated with the onset of diabetes.  5:33 Remnant lipoproteins are a consequence of lipid absorption from the GI tract.  6:50 Apo-B is on the extra cellular surface of atherogenic vLDL, IDL, LDL, and remnant lipoprotein.  7:40 HDL have the Apo-A1 protein on the extra-cellular surface.  8:35 Test your Apo-B to Apo-A1 ratio and your vLDL, LDL and remnant lipoprotein assessment.  9:15 IDL and vLDL are enriched in triglycerides and cholesterol and drive inflammatory processes. 9:45 Statins are anti-inflammatory.  10:45 Remnant lipoproteins drive metabolic disease by increasing ectopic lipid deposition.   11:35 Remnant lipoproteins induce endothelial dysfunction. 12:00 Clotting cascades can be driven by remnant lipoproteins.  13:35 Remnant lipoproteins can penetrate the arterial wall and become trapped and oxidized, creating plaque. 15:00 Remnant triglyceride rich lipoproteins are more atherogenic than LDL cholesterol. 15:50 Dietary fat composition can render lipoproteins more oxidizable.  17:00 Request the labs listed on page 1 of the Bloodwork Cheat Sheet. Do fasted labs then non-fasted lipid levels.  18:15 Lipid Load Test: if your blood triglycerides are more than 220 nanograms/ml, you have difficulty processing fats in the post meal window. 18:55 Lose weight, especially around the abdomen.  19:35 Eat a low carb diet. 20:05 Exercise regularly, both resistance training and aerobic exercise. 20:25 Statins lower triglycerides 20 to 30%. They also induce insulin resistance, which increases triglycerides. 20:55 Omega 3 fats reduce triglycerides. Test your omega 3s. 23:05 Optimal fasting triglycerides are around 60 and 70. Postprandial triglycerides should be less than 180.
Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality.  Save by pre-ordering the new flavor of the popular Electrolyte + Creatine combo and crush your next workout: https://bit.ly/electrolyte-stix-lemon The BOGO 65% OFF ends August 15th The next Blood Work MasterClass starts Tuesday July 19th, 2022: This two-part live webinar and video series will teach you about patterns and trends in your blood work to help you optimize your health and lifespan. Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p Link to video and images: https://bit.ly/muscle-quality Time Stamps: 0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity. 0:45 Low muscle quality increases your odds of dying prematurely.  4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age. 6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality. 9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s.  9:55 Muscle loss per year from .4% to 2.6% per year.   10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater. 10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength. 12:10 Consider taking a power lifting class so you can understand how to build strength. 13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity. 14:05 Type 1 muscle fibers are recruited during low intensity activity.  14:25 Be explosive in your training. Your last rep should be challenging. 14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first.  15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle.  17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.  
New study finds just 6% of Adults under 65 and only 0.4% of those over 65 have optimal cardiometabolic health, putting them at increased risk for infections. Enroll in the Blood Work MasterClass Live: https://bit.ly/blood-work-masterclass This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix  Use code podcast at checkout to save Arena, R., Pronk, N. P., Laddu, D., Whitsel, L. P., Sallis, J. F., Lavie, C. J., & Network, H.-P. (2022). Mapping One Million COVID-19 Deaths and Unhealthy Lifestyle Behaviors in the United States: Recognizing the Syndemic Pattern and Taking Action. The American Journal of Medicine, 1–22. http://doi.org/10.1016/j.amjmed.2022.06.006 O’Hearn, M., et al. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 80(2), 138–151. http://doi.org/10.1016/j.jacc.2022.04.046 Ducrot, P. (2022). Severe hospital events following symptomatic infection with Sars-CoV-2 Omicron and Delta variants in France, December 2021 – January 2022: a retrospective, population-based, matched cohort study, 1–13. http://doi.org/10.1101/2022.02.02.22269952
Polycystic ovary syndrome (PCOS) is a common condition impacting roughly one in four women of reproductive age. , In this show we discuss natural ways to reverse the underlying factors driving PCOS.  Save 15% OFF on Berberine HCl and Myo-Inositol containing Sleep Formulations from MYOXCIENCE Save with code podcast at checkout  Links to Studies, Images and the Video Version: https://bit.ly/3nMt9QJ Time Stamps 00:04 PCOS (polycystic ovarian syndrome) is about 1 in 5 of women of childbearing age. 00:26 The root cause of PCOS is poor metabolic health. 01:54 Ovaries hyper secrete androgens that are linked with challenges within the ovaries and the formation of water-forming cysts. 02:39 Hormonal birth control is frequently prescribed to increase sex hormone binding globulin and neutralize the elevated androgens. 04:04 Some cytochrome P450 enzymes are involved in the formation of steroid-like hormones, like testosterone. 05:04 Insulin and IGF-1 increase the activity of a cytochrome P450 enzyme called CYP17A1, which then increases testosterone, dihydrotestosterone, and DHEA within the ovaries. 06:36 Excessive levels of androgens cause hair loss, infertility, lack of ovulation, and cause the formation of water forming cysts within the ovaries. 08:24 Autoimmunity often co-occurs with PCOS. 08:44 Deliberate cold exposure helps metabolic health by stimulating brown and beige fat cells. 09:54 Metabolic health increases the activity of enzymes that create hormones. It does the inverse in men and women. 10:04 Men’s poor metabolic health drives the formation of extra estrogen. 10:14 Women’s poor metabolic health drives the formation of extra testosterone. 12:44 97% of obese women have PCOS. 65% of non-obese women have PCOS. 13:14 Fat cells secrete hormones, called adipocytokines. One of these is leptin. 13:54 Leptin decreases activity of T-regulatory cells that help to prevent autoimmunity. 16:04 Belly fat cells convert androgens into estrogens. This is impacted by insulin. 18:14 Nutrition and exercise are fundamental ways to address poor metabolic health. 18:24 A ketogenic or low carb diet is helpful because it manages blood sugar and insulin, and ketones have immune signaling properties. 19:24 Intermittent fasting can support glycemic variability and improve insulin sensitivity. 19:46 Time restricted feeding with a 16 or 18 hour fast is also helpful for longevity, burning fat, and supporting metabolic health. 20:14 Poor sleep exacerbates insulin resistance. Tape your mouth shut when you sleep. 21:24 Resistance training decreases androgens in women with PCOS. All exercise supports underlying metabolic dysfunction. 22:24 Magnesium is helpful for supporting insulin sensitivity. 23:15 Myo-inositol and inositol makes ovaries more sensitive to insulin, preventing the increase in androgens. 24:04 Vitamin D is involved in blood sugar regulation, immune health, and sleep quality. 24:19 Gut health is important to metabolic health. Eat real food and ferments. 24:54 Berberine hydrochloride, 500 mg 1 to 3 times per day, is a natural Metformin. Studies Mentioned Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004 Stefanaki, C., Bacopoulou, F., Kandaraki, E., Boschiero, D., & Diamandi-Kandarakis, E. (2019). Lean Women on Metformin and Oral Contraceptives for Polycystic Ovary Syndrome Demonstrate a Dehydrated Osteosarcopenic Phenotype: A Pilot Study. Nutrients, 11(9), 2055. http://doi.org/10.3390/nu11092055 Moghetti, P., & Tosi, F. (2020). Insulin resistance and PCOS: chicken or egg? Journal of Endocrinological Investigation, 44(2), 233–244. http://doi.org/10.1007/s40618-020-01351-0 Scarfò, G., Daniele, S., Fusi, J., Gesi, M., Martini, C., Franzoni, F., et al. (2022). Metabolic and Molecular Mechanisms of Diet and Physical Exercise in the Management of Polycystic Ovarian Syndrome. Biomedicines, 10(6), 1305. http://doi.org/10.3390/biomedicines10061305 Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004 Optimal management of polycystic ovary syndrome in adolescence. (2015). Optimal management of polycystic ovary syndrome in adolescence, 1–8. http://doi.org/10.1136/archdischild-2014-306471&domain=pdf&date_stamp=2015-06-22
Dr. Elly Michelle discusses how scaling back on the cardio, prioritizing weight lifting and healthier whole foods can improve body composition, hormonal health and fertility. Crush your next workout and sauna sessions with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/electrolyte-stix Save with code podcast at checkout Link to Video & Detailed Show Notes: https://bit.ly/3P7rqRp --------------Show Notes------------------------ 0:00 Intro 2:00 Dieting impacts hormones. 2:20 Under fueling and over training is a huge stress to metabolic function and can cause hypothalamic amenorrhea.  5:15 Low thyroid hormones may also be a result of chronic dieting and over exercising.  7:48 Birth control pills suppress ovulation by shutting off the brain’s communication with the ovaries.  9:48 Hormones are key your overall wellbeing and health.  11:50 You need energy and the right nutrients to work through hypothalamic amenorrhea.  12:20 Patients on plant-based or plant-forward diets are often low in nutrients essential for hormone function and detoxification.  14:15 B vitamins are important for fertility, hormones, detoxification, brain function and energy.  18:45 The best way to improve health is to focus on building muscle mass. 21:30 Women need to prioritize muscle, especially in the legs. You can’t build muscle if you are under eating.  23:30 Carbs are anti-stress. When you have muscle, you can better control glucose/insulin. 25:10 The days post training are repair and muscle building days. Dr. Elly fuels recovery days as well as training days. 30:45 A restrictive diet may not be beneficial for women dealing with health issues. 35:00 We should be focusing on body composition and not BMI.  36:40 You lose your fast twitch fibers in your muscles as you age.  37:00 It is harder to build muscle as we get older.  37:30 If a woman over the age of 65 falls, there is a 50% chance that she will be able to walk again.  39:10 Estrogen is anabolic and protects your bones.  40:00 Oral contraceptives impede body composition change from strength training.  53:26 Elly created a Fueled and Feminine Metabolism Methodology.  56:40 Breast implant illness is an inflammatory response with a wide variety of symptoms.
New research finds exercise offers many of the same health benefits linked with intermittent and prolonged fasting. Here’s why you may want to consider backed off on fasting and focus on these types of exercises, instead.   Support your exercise sessions with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/electrolyte-stix Save with code podcast at checkout Link to Video and Show Notes: https://bit.ly/3R2bPVj Save on Good Idea BCAA Drink: https://bit.ly/good-idea-drink Time Stamps 01:45 Fasting protocols are used to improve aspects of health. 02:30 There are downsides to fasting. In some circumstances, it can increase protein catabolism and mess with hormones. 04:10 Prolonged fasting is for people who are sedentary. RELATED: Check out the Autophagy Enhance MasterClass: 05:40 Exercising fasted does not lead to a good workout. 08:45 Prolonged fasting accelerates muscle loss. 09:15 Muscle Quality Index: muscle quality is linked to prevention of age-related diseases. 11:57 Exercise accelerates the same mechanisms that increase with fasting. 13:00 In a prolonged fast, you deplete liver and muscle glycogen, dropping your blood glucose. 13:50 Resistance training paired with time restricted feeding is the best of both worlds. 16:10 Mike feels better and is getting stronger now that he has backed off on his fasting frequency, intensity, and duration. 18:00 Ketones (BHB) help prevent muscle catabolism. 19:00 If you are insulin resistant and you lack the transport mechanisms to deliver ketone bodies into your muscles, your body will try to make glucose out of the amino acids in muscle. 21:25 Your ancestors ate heartily in summer when food was abundant and fasted in winter when food is scarce. 22:25 For body composition, stop eating at least 3 hours before your desired bedtime. 23:40 The minimum effective amount of fasting is 12 – 14 hours. Related: The Ideal Feeding Window for Sleep and Healthy Body Composition 27:35 If something isn’t working for you, it is time to change it up. 29:25 Exercise induces autophagy with greater intensity and more quickly than fasting. 35:11 Exercise at the same time every day. 38:15 Multiple resistance training sessions during the day can be as effective as all at once.
Dr. James DiNicolantonio shares amazing tips about how salt, hydration and sauna strategies can help improve strength and exercise performance.  Support your Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: Save with code podcast at checkout Get Jame's New book Win: Time Stamps 03:15 Maintain your muscle and cardiovascular health through exercise. Reduce the risk of sarcopenia with resistance training, 30 – 60 min 3 – 4 times per week. Running at 60 – 70% of your max heartrate boosts your endurance. HIIT or super maximal interval training 2 – 3 times per week helps your cardiovascular system. 07:10 Preloading with salt and fluids is 10 to 20 times better than other supplements. Dosing salt correctly, allows you to exercise up to 20 minutes longer. Beta alanine allow you to vigorously exercise 1 to 2 minutes longer. 07:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. You have an 8 to 10% drop in blood volume within 5 minutes of vigorous exercise.  The biggest adaptation during vigorous endurance exercise is the attempt to increase baseline blood volume. 08:54 Elite athletes have a 40% increase in blood volume over typical males and females. High doses of salt and fluids should be reserved for just prior to competition. 10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume. 12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. High levels used for competition would be 3,000 to 4,300 mg of sodium and about 26 ounces to 33.8 ounces of fluid. This matches to saltiness of your blood. 13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. We lose blood volume to sweat. You can better pull waste from your cells and better deliver nutrients. 15:30 Sauna therapy is similar in metabolic adaptations to dehydration therapy. When you become heat activated, your baseline core body temperature becomes lower. You have a larger pool to soak up heat. You can train and perform longer before the enzymes that produce ATP start shutting down. 16:05 When you are heat activated, your sweat becomes more dilute. You lose fewer electrolytes. The diluted sweat evaporates faster, so your cool faster. 16:34 To become heat activated, you need to do a sauna session every day for 2 weeks or so, raising your core body temperature to 101.3 and maintain it for 20 to 30 minutes. You can go as few as 4 days per week, but it will take you longer to achieve being heat activated. The benefits of doing this will last as long as 2 weeks, as long as you maintain a good exercise program. 18:57 Endurance exercisers with large blood volumes typically have good blood pressure. As long as your arteries vasodilate well, and you do not have increased vasoconstriction with increased blood volume, you should not see an increase in blood pressure. 20:07 Body temperature is highly influenced by circadian biology. Post exercise sauna for 13 sessions, improves performance by about 10%. 23:28 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. Sooner than that inhibits some of your muscle size and strength gains from exercise. Elite athletes plunge directly after exercise to limit inflammation and accelerate recovery. 26:55 Exercise timing is individual and depends upon whether you are a morning person or a night owl. About 8 hours after you wake up is typically when you perform at your best. Your cognition is shot for a few hours after vigorous exercise. Exercise close to bedtime impacts your ability to go to sleep. 29:20 Avoid caffeine at least 6 hours before bedtime. 31:48 If you are a vegetarian, you are not getting many nutrients found in red meat. Carnitine is important for fat oxidation for fuel. Carnosine is an advanced glycation end product inhibitor and buffers acid produced during exercise. Beta alanine boosts carnosine levels. Taurine is an amino acid that helps with blood pressure, blood flow, antioxidant status in the central nervous system.  33:45 Red meat is more nutrient dense than chicken. Pork is 10 times higher in thiamine (vitamin B1). Consume liver (for vitamin A and copper) and heart (for coQ10) on a fairly consistent basis.  Many of us are deficient in vitamin A and copper and anemia is driven by this. 35:10 Creatine improves cognition. 50% of methylation is for the creation of creatine in your body. Supplementing frees up that effort for you body. 36:35 Supplementing 3 to 5 grams of creatine per day brings most benefits. Eating red meat may not get you to that level. 37:20 The more hydrated your muscle is, the better blood flow, oxygen delivery and pump you get. Your muscle is about 75% water. Creatine enhances cell hydration. 38:40 Supplementing with creatine at doses of 5 grams per day is completely safe. 39:40 To induce hypertrophy, the key is to go near or to failure. Heavy weight is not necessary. Inositol helps to improve insulin sensitivity, thus preserving muscle mass. 41:51 For prolonged vigorous explosive activity, preloading with carbs improves performance. It helps you to tap your muscle glycogen reserves. There are benefits to training fasted. Metabolic flexibility is when you can burn either fats or carbs. 42:50 It is taxing to force your body to make glucose, rather than ingesting exogenous glucose. 45:00 Longevity populations are generally smaller and have less muscle mass than Americans, so they can get away with lower protein intake. Our needs are higher. 46:42 Exercise improves insulin sensitivity. Insulin resistance chronically elevates mTOR. 48:40 Elevated LDL (outside of genetic influences) is not a risk factor for increasing heart disease, in the face of good insulin sensitivity, low triglycerides, and good HDL. 49:30 Oxidized LDL is a contributor to heart disease. The amount of linoleic acid in LDL influences oxidation. Eating heart for ubiquinol and eating high quality meat for carotenoids, helps to protect LDL from oxidation. Increasing olive oil consumption increases monounsaturated fats in LDL, decreasing susceptibility to oxidation. 51:30 When you replace animal fats with vegetable oils, there is an increase in all-cause mortality. LPa is a functional marker of oxidation, with elevated LDL. 55:05 Salt intake recommendations are based upon expert opinion, not clinical evidence, or meta-analysis. Lowering salt intake barely lowers blood pressure. Some may have an increase in blood pressure with the decrease of salt intake. Decreases in blood pressure from reducing salt is from depleting blood volume. Stress hormones increase. 56:00 When you go below 3000 mg of sodium, all the stress hormones increase. Insulin resistance increases as well. 3000 to 5000 mg of sodium is associated with the least amount of rise in stress hormones and the lowest amount of risk of cardiovascular disease.
Thick, viscous blood is linked with heart disease development and blood clots. Learn how to assess your blood viscosity and ways to reduce it. Support Healthy Hydration and Exercise Performance with this new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6 Blood work cheat sheet: https://bit.ly/3dyy4zM Link to research and show notes: https://bit.ly/blood-viscosity-tips Time Stamps:  00:05 Therapeutic phlebotomy may benefit high ferritin and hemoglobin in men and in post-menopausal women. 00:30 Donating blood once or twice a year brings down stored iron. 00:35 Iron overload and iron excess can drive the process of cardiovascular disease.  01:35 Iron depletion by phlebotomy improves insulin resistance in patients with non-alcoholic fatty liver disease. 01:45 Insulin and hyperinsulinemia cause changes in iron metabolism, iron absorption and iron physiology, and ferritin metabolism. 02:41 Excess iron gets stored in your liver, pancreas, and heart, and can impact your brain.  03:35 More than diet influences iron levels.  06:00 You need iron to transport oxygen in your hemoglobin.  07:18 Iron and ferritin are acute phase reactants.  08:45 COVID 19, even the omicron variant, may increase blood viscosity/thickness.  09:35 Free iron accelerates the process of the oxidation of LDL.  11:15 Ferritin stores iron. It is amino acids that hold molecules of iron. 12:50 Exercise helps with iron metabolism and your cardiovascular system.  14:15 High ferritin and high hemoglobin and hematocrit mean that there is a lot of free iron floating around.  17:50 Phlebotomy therapy for study participants with non-alcoholic fatty liver disease showed improvements in ferritin, hemoglobin, liver enzymes and markers of insulin sensitivity.  21:40 High frequency blood donation is protective against cardiovascular disease and reduced relative risk of having a heart attack.   
Poor metabolic health alters collagen production, accelerating the aging of skin as well as leading to joint pain and tendon problems. This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix  Use code podcast at checkout to save Link to research: https://bit.ly/3MM6m1l Save on this best Collagen Peptide Blend: https://bit.ly/opti-collagen-peptides Save on this at-home A1C test: https://bit.ly/at-home-A1C-test HIH10 Time Stamps: 0:25 Study 1:26 Image: how collagen gets scrambled from poor blood sugar control  2:40 Root Cause 4:00 Tendon rupture and diabetes 4:57 Pre-diabetes and tendon issues 5:03 Poor metabolic health instigates changes at a cellular level within collagen production and stem cell generation. 5:20 Diabetes affects collagen sliding and disorganization of collagen. 9:00 Advanced glycation end products are created when glucose attaches to proteins, changing the structure of the protein. Structure equals function. 10:00 Glycating of collagen peptides leads to a reduction in elasticity and the thickening of tendons. 10:45 When you lose weight, osteoarthritis improves, partly because inflammation has been reduced. 13:00 There can be more fat deposition and changes in mineralization within the tendon/collagen. 13:10 Take vitamin K with your vitamin D, so calcium is deposited in bones, not soft tissue. 13:37 There is reduction in type 1 and type 2 collagen peptide production and reduction in stem cells, because of glycation. 14:46 Hemoglobin A1C is a direct measure of glycation. Over 5.5% may indicate that your collagen may glycated as well. 15:25 Triglycerides (over 80), liver enzymes, fasting insulin, or fasting glucose elevations are other indicators of possible glycation. 17:13 Circadian rhythm is important for blood sugar control. 17:30 Berberine hydrochloride can improve gut hormones and improve metabolic health.
Two recently published studies have been used by skeptics to claim fasting is pointless.  “You can stop intermittent fasting now,” one sensational headline wrote.    However, there were between-group differences in other important metrics, like glucose, triglycerides and more.  Let's break it down... Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:   Use code podcast to save 15% OFF at checkout Link to Show Notes and Video: https://bit.ly/3GReNXL Show Notes:  00:45 A year-long TRF study compared caloric restriction with caloric restriction within an early time restricted window of 8 a.m. to 4 p.m. Compliance may have been an issue. 02:05 There was a greater reduction in triglycerides and other proxies of metabolic health early in the study. 04:00 When you eat your last meal is independently correlated with bodyfat percentage. Complete your last meal before 6 hours of the mid-point of your sleep.  05:00 Exercise with time restricted feeding protocols enhance the health benefits. 06:20 Metabolic rate was significantly reduced in participants who continuously restricted their energy intake compared to alternate day fasting participants.  08:55 The study calorie restriction/IF with calorie restriction was conducted during COVID, so some follow up tests were not done.  10:26 This study did not allow participants to select their eating window.  12:53 Fasting may be an easier way for many to get into an energy deficit for weight loss. 14:15 There was a more significant reduction in blood triglycerides in the IF group. 16:05 We need to consider other changes in metabolic parameters, reduction in triglycerides, as well as changes in body composition in study results.
One characteristic of ageing is decreased secretion of the adrenal androgens, DHEA and DHEAS. Termed adrenopause, this condition is problematic people over 40 because DHEA contributes to 50% and 100% of testosterone production in men and post-menopausal women, respectively. Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening: Use code podcast at checkout to save Link to video, research: https://bit.ly/3N0ZI8s Time Stamps:  00:10 Adrenopause is when your adrenals go into a state of decline. 00:30 About 75% of estrogens and androgens come from adrenals in post-menopausal women. 01:00 Adrenopause can appear as low DHEA, low cortisol, low cortisol awakening response, and low libido. 01:40 The adrenal medulla is the innermost portion of the adrenal gland. 01:45 Adrenal glands make epinephrine and norepinephrine. 02:00 The zona reticularis and zona fasciculata are where cortisol and other corticosteroids are released. 02:50 Cortisol should be high in the morning and lower at night. 03:30 Atrophy of portions of the adrenal glands can lead to adrenopause, which is linked with sub-optimal testosterone, poor immunologic responses, aberrant changes in estrogen and vaginal dryness. 05:40 DHEA is metabolized into testosterone, dihydrotestosterone, and estrogen, as well as affect immunologic health, brain tissue and other aspects of physiology. 07:10 Men should test DHEA before considering HRT. 08:10 You can test serum DHEA sulfate, the storage form of DHEA. 08:50 The DUTCH plus complete tests your cortisol awakening response, DHEA, melatonin, estrogen metabolites and progesterone. 09:45 Supplement timing: You may supplement adrenal glandulars and thyroid extracts in the morning and DHEA in the evening. 11:10 General dosing: men – 10 mg/decade of life, women – 2.5mg/decade of life 11:45 Insulin resistance can increase levels of androgens with DHEA supplementation. 12:20 Exposure to morning sunlight and evening sunlight can stimulate your cortisol awakening response. 12:45 The amplitude and intensity of your circadian clock system becomes muted as you age.
Circadian lighting is the latest buzzword in health and medicine. Here’s a full breakdown of all things related to light exposure, sleep and circadian rhythms.  Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening: Link to video and show notes: https://bit.ly/3wRRKcf Study Mentioned: Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022) Time Stamps: 00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation. 00:35 Sleep is as important as a nutrient. 01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release. 02:08 A Lux is a measurement of the intensity of light. 07:00 Mental health disorders should prompt an examination of light hygiene. 07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function. 07:40 Retinal responses to light are important determiners of health, wellbeing and performance. 09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed. 10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system. 11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count. 13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux. 14:25 Sleep environment maximum ambient light exposure is 1 lux. 15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers. 16:10 Light affects the rate at which you age at a cellular level.
A new study finds resistance training paired with high-intensity intervals is superior to stay state aerobics (cardio) for fat loss and cardiovascular health. Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code podcast to save 15% OFF at checkout Video, Images and Time Stamps: https://bit.ly/3GassZR Study Mentioned: Dor-Haim, H., Horowitz, M., Yaakobi, E., Katzburg, S., & Barak, S. (2022). Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), e0267888. Time Stamps: 0:00 Intro 0:14 Study: Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), (2022). 1:10 Heart disease is the top cause of death 1:37 Study & exercise parameters overview 2:19 Skip the stead-state cardio, do this instead 3:42 Weight lifting paired with cardio is best 4:23 Why reducing belly fat is important for the heart 4:49 This is important 5:27 Heart Rate Variability (HRV) 5:40 Belly Fat Loss 6:25 How weight lifting burns more belly fat 7:00 Belly Fat Loss specifics 8:00 Summary and conclusions  
Circadian rhythm optimization can improve metabolic health and support longevity. Learn ways to match lifestyle interventions with your circadian clock. Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE: https://bit.ly/electrolyte-stix Use code podcast to save 15% OFF at checkout Link to show notes and video: https://bit.ly/3a6Zo9D Time Stamps:  02:10 A dysregulated circadian clock system causes disease and dysfunction at the cellular level. 02:30 20%-50% of your protein synthesizing genes oscillate on a diurnal rhythm. 03:40 Disease alters the circadian clock system. 04:40 Blood sugar management supplements and pharmaceuticals would be best taken in the afternoon or evening, when blood sugar levels are most erratic. 05:03 Blood lipid level management supplements and pharmaceuticals would be best taken in the evening, when lipid synthesis occurs. 05:54 Decrease inflammatory tone before you go to sleep by doing some light yoga, breath work, take probiotics or curcuminoids. 07:30 Sleep perturbations cause dysbiosis in gut bacteria. 09:40 The intensity of your circadian rhythm is reduced as you age. 11:10 Circadian chronotypes influence the timing of cancer interventions.   12:00 N-acetylcysteine and other antioxidants are best taken in the evening or before bed. 12:40 Results of studies may be inaccurate due to timing. 15:20 Shift workers have a higher incidence of cancer, metabolic disease, and obesity. 14:50 Cold, food, heat, meal timing and exercise influence your circadian clock system. 17:20 Menopause challenges the circadian clock system, reducing the amplitude of the rhythms. 18:40 Young people/children’s circadian rhythm is more light sensitive. Artificial light can be more problematic. 23:00 Fasting and feeding influence your circadian clock system. Break your fast between 11 and 1 pm when your digestive system is primed. 24:45 DHEA antagonizes cortisol’s synthesis and expression. 28:05 Darkness is a circadian cue. Exercise light hygiene. 31:25 Morning cold exposure and evening heat exposure enhances circadian amplitude.
Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress.  Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code podcast to save 15% OFF at checkout Link to show notes and video: https://bit.ly/3laQ5b5 Link to Robert's new book: https://amzn.to/3yC9YPY Time Stamps:  03:15 Competing while keto to preserved lean mass as effectively, if not more so.  05:30 Eating keto after competition helps you to avoid rebound weight.  09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit.  10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit.  11:58 There needs to be balance between the building phase and the cutting phase to achieve growth. 13:20 For about 7 years, Robert has been on a strict ketogenic diet.  14:00 You can compete at an elite level without carbohydrates.  16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving. 19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake.  20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it.  21:21 Cardio is a lever to pull.  24:15 Reverse dieting 25:20 It feels better to increase calories, for those who have been undereating.  27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit. 28:15 Robert trains fasted during all phases of training. 28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus. 30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep.  33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds.  35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition.  39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull.  39:50 Robert uses an 8-day training split. 43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros.  43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good.  45:35 A Nootropic Brick, a brain brick, will be launched soon.  46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything.   
Comments (30)

Paul Bass

Great work. thanks for being honest

Dec 18th
Reply

Paul Bass

thank you. this subject has made me delete other "health" podcasts

Nov 17th
Reply

Paul Bass

you are talking sense. I have weeded out some podcasts who simply repeat talking points for certain government or media entities.

Nov 8th
Reply

Paul Bass

thank you. these words are much needed.

Nov 2nd
Reply

Martin Mirek

Took them lokg enough q

Oct 31st
Reply

Dingfod Fodding

great, more down this rabbithole. this is the future. cold thermo, brown fat, dha/epa optimization and we will be ready for the return of humanity to the Martian landscape. you think I'm kidding

Oct 2nd
Reply

Darren Dendrite

Good content. All these years we've been misled by mainstream media that generic pharmaceuticals are the same as branded. Thanks for the education.

Jan 15th
Reply

Belinda Luke Lenhard

Wow, mind blown! Yes, definitely hit rewind several times and will re-listen to this at least once more so I can take even more notes! So much over my head but still love, love, loved, all the content and now I have so many things I need to understand better so I can be committed to implementing in my life.  Here were just a few highlights: Salt (taking 3-6ish grams) can improve athletic performance, reducing amount of caffeinated pre-work needed. Going back to listen to the salt podcast with him next :-). Going to source better fish oil, store I'm fridge/frzr, up the grams to the 3-6 grams, and change or add krill to help workout/muscle growth and hypothyroidism (loved hearing about this).  Eating 30 grams of protein during workout will allow you to synthesize more muscle. Phytic acid has a place where it can be good including helping fight cancer??? Wow, such a new idea and interested to learn more!  Definitely going to check out The Salt Fix, Longevity Solution, and Super Fuel. After listening to him I'll read anything he puts out😉! Thank you so much Mike! I totally love geeking out on the health content you deliver! You are one of my absolute favs on podcast! I appreciate that you're very science based, well educated, articulate, and not full of yourself (even though you could be;)). And yes, James is definitely a male version of Rhonda Patrick, both exemplary sources of information!

Jun 17th
Reply (2)

Daniel Wright

13 mins to get to the content is a little to much...

Jun 3rd
Reply

Martin Mirek

Always insightful, goes deep

Apr 2nd
Reply

Kate wolf

where is this feedback being stored? I ask because I am listening via cashbox. Are all these comments on cashbox or are these being stored elsewhere, and people commenting from a variety of sources? Thanks

Feb 3rd
Reply

Mixed martial

shes a vegetable schill

Nov 14th
Reply (1)

Niclas Daniels

Treatments for #migraine are dietary such as keeping a steady blood sugar level by eating foods having a low glycolic index, cut out dairy and gluten, try being in ketosis from time to time, add keton salts, avoid activities that trigger an attack for you such as exercise and fasting.

Sep 30th
Reply

Niclas Daniels

40:00 Excitotoxicity 55:30 Epilepsy

May 22nd
Reply

Niclas Daniels

#monoamines 19:30 treatment outcomes 47:40 Three weeks for #stemCells to be mobilised. Treatment, sessions of 60-100 minutes, once or twice a day for 20-21 days in a row

May 20th
Reply

Niclas Daniels

#lowLevelLightTherapy #coldLaser #photobiomodulation #mitochondria

May 17th
Reply

Niclas Daniels

#vitaminC L ascorbate, buffered and reduced. Homocysteine #homocysteine 36:38

May 17th
Reply

Niclas Daniels

#vitaminC L-ascorbate, reduced and buffered 32:10 | Homocysteine 36:36 |

May 17th
Reply

Justin Donohue

M

Dec 11th
Reply

Akiel Taylor

great info thanks

Dec 7th
Reply
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