Podcast Notes Playlist: Nutrition

TRAINED Podcast Notes Key Takeaways A consistent 8 hours (or more) of sleep is perhaps the most crucial reason for LeBron’s career longevityHot/cold contrast baths are LeBron’s go-to recovery methodTypically, this involves 5 minutes of each, cycled for 3xIn regards to nutrition, LeBron focuses more on what he doesn’t put in his body, as opposed to what he does“When the world and everything around you is at a rapid rate, or you feel like the pressure is mounting up… or you’re thinking ‘I don’t know if I can do this,’ it’s always important to take a moment to sit back, relax, calm your mind, take a couple deep breaths… and envision yourself in a better place” – LeBron James“Training isn’t just for professional athletes… Training is a lifestyle. It makes your mind fresh, it makes your body feel great, and it increases your focus.” – LeBron JamesRead the full notes @ podcastnotes.orgWelcome back to Season 4 of Trained. To kick off our season, we’re sitting down with one of the greatest basketball players ever, LeBron James. LeBron is a three-time NBA champion, four-time MVP, and the current forward for the LA Lakers. With his trainer Mike Mancias, LeBron’s created a training routine that focuses not just on his day-to-day goals but on longevity — because he has no plans of stopping his career anytime soon. In this episode, LeBron and Mike give us an inside look into the deliberate approach that’s defined their training routine: how they’ve learned to optimize LeBron’s sleep, their approach to recovery through contrast hydrotherapy, and how they incorporate meditation into LeBron’s schedule. Because for LeBron and Mike, training isn’t just something they do in the gym; it’s a lifestyle. And one that needs to be planned.

Podcast Notes Key Takeaways Anti-inflammatory foods we should eat more of: Complex carbsVegetablesFruitsHealthy fats (nuts, seeds, and avocados)Legumes (beans, peas, and lentils)2,300 people die of cardiovascular disease EVERY day in the United StatesWhen it comes to plant-based food, remember to eat more G.B.O.M.B.S.:G – GreensB – Beans (peas, lentils, and legumes)O – Onions (and garlic)M – Mushrooms (any and every kind)B – Berries (any and all)S – Seeds (chia, hemp, flax, pumpkin, and sunflower)Whatever diet you’re eating, ditch the processed meatThe best test for heart health – a coronary artery calcium scan“You owe it to yourself if you’re an athlete, executive, family person, man or woman, age 45 on. Go get that test once in your life, and just make sure your genetics and lifestyle haven’t thrown you a curveball.” – Dr. Joel KahnRead the full notes @ podcastnotes.orgWhen most people think about nutrition and fitness, they think about burning calories, weight loss, or fueling their body. But what we eat determines so much more than how we look, feel, or what we do at the gym. Our approach to nutrition says a lot about our values, our training and health goals, and the type of life we envision for ourselves. On today’s episode, we sit down with Dr. Joel Kahn, a cardiologist, best-selling author and a proponent of vegan and plant-based diets, who has learned that while nutrition looks different for everyone, finding the right one for you can improve your longevity, performance, sleep, and your own sense of self. Dr. Kahn will debunk some of the science behind the latest fad diets, explain how nutrition can stave off heart disease, and dive deep into the specific plant-based foods that everyone should put on their plate every day.

The Fantastic History Of Food Podcast Notes Key Takeaways Check out The Fantastic History Of Food Podcast Episode PageRead the full notes @ podcastnotes.orgOnions have been a part of human history since long before records began. It's played a vital part in our diets, but also in our mythology, representing eternal life to some cultures, as well as playing a part in the origin stories of the stars. Onions are one of natures most versatile products and in this episode we dive deep into the role it's played throughout the ages. ------------------- Please support me on Patreon: https://www.patreon.com/foodhistorypod and get early access to episodes, and bonus content. Find transcripts and sources on the website: www.foodhistorypodcast.com -------------------

Diet Doctor Podcast Notes Key Takeaways Politics played as much a part in developing the American Dietary Guidelines as scienceSurveys by the CDC showed Americans aren’t healthier, they are getting fatter and sickerThe AD guidelines won out over The Food Nutrition Board’s two simple recommendations:1.            Eat a variety of foods for adequate nutrition2.            Eat a diet that won’t make you fatThe one-diet-is-right-for-everyone is a mistaken conceptIf you’re getting fat on a low-fat diet, it’s the wrong diet for you!When choosing a diet, find one that focuses on essential nutrition and metabolic healthBefore worrying about diseases people might get in 30 years, nutritionists and doctors should concentrate on adequate protein and essential minerals and vitamins on an every day basis“My dream is that when people walk into a doctor’s office with a disease or sickness, that they get offered dietary advice FIRST” – Adele HiteRead the full notes @ podcastnotes.orgIn this interview, we dissect the dietary guidelines from an angle many have not heard before, and we delve into topics where myths are widespread such as vegetable oils, gluconeogenesis and more. Many people like catchy sound bites. Many like separating the world into "good" and "bad." Not Adele Hite. She has made it her mission to ensure we question dietary dogma, accept nothing at face value, and understand the science behind our beliefs. And, she keeps us focused on the implications of all this, too. Warning: listening to this episode may open your eyes to a more careful interpretation of nutrition research!

Diet Doctor Podcast Notes Key Takeaways We have a clear understanding of four mechanisms behind ketogenic diet: 1. Brain energy metabolism, 2. Neurotransmitters, 3. Adenosine receptor signaling, 4. InflammationAnti-catabolic effects of ketones are significantResearch on ketosis as it relates to epilepsy is much farther along and well understood than other neurological pathologiesThere will be unique ketogenic strategies for different applications: diabetes, epilepsy, exercise performance, etc  Modified ketogenic diet approach may be advantageous for compliance and efficacyeval(ez_write_tag([[468,60],'podcastnotes_org-medrectangle-3','ezslot_7',122,'0','0']));Read the full notes @ podcastnotes.orgYou can't look at the world of ketone research without seeing the impact of Dr. D'Agostino. Dom is the leading authority of how ketogenic diets and exogenous ketones impact brain health and function. In this brief interview, we learn about Dom's research interests, and the important details of of how ketones protect the brain and where their clinical potential may lie. Although our interview was cut short, Dom packs in a wealth of information about how we can use ketones to maintain brain health.

Culture Apothecary with Alex Clark Key Takeaways  Understanding Big Food: Ten companies own the entity of our food system – these companies have outsized control over our food system, and they care more about profits than human healthOur ancestors would not recognize the “foods” that we eat today; most people do not realize that new ingredients have been snuck into our food supply over the last fifty yearsFollowing World War II, in search of a new market, the chemical companies shifted their focus towards American farmlands and launched a new war on the bugs and pests on American farmlandsThe World Health Organization classifies glyphosate as a known carcinogen, and yet, approximately 280 billion pounds of glyphosate are sprayed on American crops per year; about 80-90% of grain products on grocery store shelves contain very high levels of glyphosate Companies such as Bayer make the chemicals that destroy our soil and give us cancer, then also produce and profit from drugs designed to treat those cancers Studies that go against the interests of the agrochemical companies are rare because those same chemical companies fund the majority of the research in the industry The way that we are farming now is not sustainable; if we continue down our current path of spraying all these chemicals on our food and destroying the soil, then we will only have 55 years of harvests left before plantable soil is gone The fruits and vegetables in the grocery store are losing vitamin and mineral content because the soil they were harvested in is not as healthy as it once wasApproximately 77% of adults between the ages of 17 and 24 are ineligible for military service due to obesity Tips from Courtney Swan: Buy organic, buy local produce from nearby farmers, form a relationship with a local rancher, shop the perimeter of the grocery store, buy real foods with simple ingredients, prioritize protein, and eliminate ultra-processed foodsRead the full notes @ podcastnotes.orgAn integrative nutritionist on a mission to change how America eats, Courtney Swan (aka @realfoodology on Instagram and host of the podcast of the same name) educates Alex on glyphosate, GMOs, how to start shopping for real food, and why parents need to choose between wellness and illness for their kids.  Thank you to our sponsors!  ⁠⁠Masa Chips⁠⁠ | Use code "REALALEXCLARK" for 20% OFF  ⁠⁠Wise Traditions⁠⁠ | Use code “ALEX” for $25 OFF  ⁠⁠Nimi Skincare⁠⁠ | Use code "ALEXCLARK" for 10% OFF  ⁠⁠YRefy⁠⁠ | Call (888) 502-2612  Courtney Swan  Instagram | ⁠⁠@Realfoodology⁠⁠  YouTube | ⁠⁠@Realfoodology⁠⁠  Website | ⁠realfoodology.com⁠⁠  Realfoodology Podcast | ⁠⁠@Realfoodology⁠⁠  Alex Clark Instagram | ⁠⁠@realalexclark⁠⁠  Instagram | ⁠⁠@poplitics⁠⁠  Facebook | ⁠⁠@realalexclark⁠⁠  X | ⁠⁠@yoalexrapz⁠⁠  YouTube | ⁠⁠@RealAlexClark⁠⁠  Spotify | ⁠⁠@Culture Apothecary⁠⁠  Apple Podcasts | ⁠⁠@Culture Apothecary⁠⁠  'Culture Apothecary' ⁠⁠Merch OUT NOW!⁠⁠ Glass tumblers, weekly wellness planners, hats, crewnecks and more. Use code "ALEXCLARK" for 10% OFF  Join the ⁠⁠Cuteservatives Facebook group⁠⁠ to connect with likeminded friends who love America and all things health and wellness!  Subscribe to ‘Culture Apothecary’ on Apple Podcasts and Spotify. New episodes drop 6pm PST/ 9pm EST every Monday and Thursday.  This show is made possible with generous donations from listeners who believe in our mission to heal a sick culture. You can support our show by leaving a ⁠⁠tax deductible donation⁠⁠, or by subscribing to @realalexclark YouTube for FREE! #cultureapothecary #alexclark #podcast #health #food

Low Carb MD Podcast Notes Key Takeaways Most doctors lack adequate nutrition trainingNutrition science requires disagreement to progressA calorie is not a calorie—the calories you get from a cookie evoke a completely different response than the calories you obtain a piece of meatJason has a different viewpoint than most when it comes to diabetes treatment; most notably, type 2 diabetics shouldn’t take insulin“There are a huge number of potentially life-changing benefits that you get from fasting”– Jason FungRead the full notes @ podcastnotes.orgWe are honored to be joined again by the legendary Dr. Jason Fung. We have all benefited greatly from his work and from the times in the past when he has joined us to share his insights on this podcast. In this episode, he has returned to discuss the importance of an open dialogue in the medical community, the necessity of letting the scientific method work unhindered by bias, and the negative effect of paid product endorsements in the medical profession (or any profession for that matter). Additionally, we discuss the many benefits of time-restricted eating and fasting. Thanks for listening in!  Contact Info:  Dr. Jason Fung: Website: https://thefastingmethod.com/ Low Carb, Denver 2020: https://lowcarbconferences.com/ Dr. Brian Lenzkes: Website: http://www.lowcarbadvisor.com/ Dr. Tro Kalayjian:  Website: https://www.doctortro.com/

Podcast Notes Key Takeaways When buying supplements, always look for an NSF certificationIf you’re going to eat animal meat, make sure you’re healthy and frequently exercise“If you’re going to eat animal meat, you need to get off your butt”People process micronutrients and macronutrients differently – how we metabolize fat is one of the biggest factors that varies from person to person“If someone is going to experiment with a ketogenic diet, it’d be smart to measure a variety of blood biomarkers to make sure this diet isn’t totally wrecking their system”We’re much more insulin sensitive in the morning compared to the eveningHere’s what happens during a prolonged fast:Around day 3, autophagy starts occurringAutophagy is the process by which damaged cells are recycled Organs (including the brain) shrink as all these damaged cells are being killed off Stem cells (which are activated ~6 fold during a fast) then rebuild the organ with new/healthy cellsPeople who frequently consume artificially sweetened drinks biologically look 5-10 years older compared to those who don’tRead the full notes @ podcastnotes.orgSubscribe to the TRAINED PodcastDr. Rhonda Patrick, biochemist and expert in nutritional health, brain & aging, discusses - and debunks - today’s top nutritional trends and how they can affect our body in the long run.

Podcast Notes Key Takeaways A low-carb, high-fat diet does not impair high-intensity exercise performanceLift weights and use the sauna to avoid muscle loss while eating at a calorie deficit for weight lossShort duration (~10 minutes), moderate-intensity exercise is best for boosting moodIf you’re a lean, active female be careful with time-restricted eating/intermittent fasting“I don’t think lean females should avoid fasting, but my general recommendation is as follows: If you’re a lean, active female you really don’t need to be intermittent fasting longer than 12 hours”Why? A regular fasting protocol (especially involving fasting periods for 12+ hours) can limit both luteinizing hormone and follicle-stimulating hormone production, resulting in a downregulation of fertility. Anytime you see a downregulation in fertility, there’s also a downregulation of things like libido and overall energy levels.How far from your body should red light therapy devices, like the Joovv, be?“Typically with a red light therapy device that has a power of ~100 mW/cm^2 [like the Joovv), you can get all the benefits you need in about 5-15 minutes if you are 2-6 inches away from the device”There’s 0 evidence that a Joovv can cause harm by putting it right on the skin (just don’t leave it there longer than ~5-10 minute)Read the full notes @ podcastnotes.orgSubscribe to the Ben Greenfield Fitness PodcastQ&A Episode 399 Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app. Click here for some tips on how to have the best chance of having your question featured on the show. - The morning brew recipe Ben mentions in intro: Alright, this recipe is fully loaded fuel that tastes like ambrosia of the gods. I tried it out this morning and my brain has been humming along quite nicely since about 5am. Here's the full recipe (yeah, you need plenty of ingredients, but it's worth it). Into a Nutribullet or any other heat-friendly blender, add the following: - 2 heaping tablespoons of MiCacao mix (this is a mix of cacao nibs and cacao shells that gives you the experience of drinking pure chocolate with no calories) - 2 packets Four Sigmatic Chaga mushroom extract - 2 packets Four Sigmatic Lion's Mane extract - 1 dropperful Omica Organics butterscotch toffee stevia - 1 teaspoon of a good salt (I used Colima salt) - 12-16 piping hot ounces of Kion Coffee Blend on high for about 90 seconds, then open your blender carefully as contents can expand and get foamy (and the foam is oh-so-delicious). I may or may not have also put 0.5 grams of psilocybin extract into this mix, but that's your call. ;) Bon appetit! News Flashes...5:30 Turns out a very low carb diet doesn’t seem to impair high-end exercise performance but there are SO many variables to this that I’ll unpack in next podcast. If you are eating a very low carbohydrate diet and also limiting calories for the goals of weight loss, this study shows that you sure as heck better also be lifting weights. It's so ridiculous how the media thinks "fasting" is a newfangled eating disorder. They should read this. Interesting! A new review looks into the optimum exercise intensity, type, and duration for boosting mood. Special Announcements...28:45 - Click here to follow Ben on Instagram, and get ready for some epic stories about his morning, day and evening routine!  Here's Where Ben Is Speaking And Traveling Around The World Coming Soon - August 3-4, 2019: Colorado Rockies Ultra, Beast, and Sprint Weekend -  Aspen, CO. The mountains are calling! High in the peaks of the Rocky Mountains, team members from my company, Kion and I will be experiencing the immense beauty of Colorado while conquering climbs, crawls, carries, and traverses. We hope to see you there! Sign up here! - September 12 - 15, 2019: RUNGA Immersion, Napa Valley, California. I attend this total mind-body reboot retreat each year with my wife, Jessa, to connect with a handful of friends and YOU can be one of them! I would love if you could join me at this retreat. Click here for details on this incredible event! - September 27 - 29, 2019: Spartan World Championships, Squaw Valley, California. Right beside Lake Tahoe, this epic venue was once host to the 1960 Olympic Winter Games. Join me there for the greatest obstacle course race in North Tahoe Lake, Olympic Village, CA. Sign up here! - View Ben's Calendar Here This Podcast Is Brought To You By - Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. - Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! - Native: Native creates safe, simple, effective products that people use in the bathroom everyday. Count on trusted ingredients and trusted performance. Shop at my link and save 20% off your first purchase when you use discount code: BEN Listener Q&A Is Fasting Dangerous For Lean Females? Jenny asks: You've mentioned on the podcast that fasting doesn't always work well for lean females. So should lean females like myself avoid fasting altogether? Or is there a fasting protocol you would recommend that will have a positive impact on my health? In my response, I recommend: A recent tweet: Intermittent fasting + resistance training IS effective fat loss strategy for females but they did not analyze long term effects on endocrine system, thyroid function, etc.: Get Fit Guy's Guide To Achieving Your Ideal Body Type KetoFast book by Joe Mercola (and my podcast with him) Jason Fung's "Complete Guide To Fasting" How Newborn Parents Can Sleep Better Jack asks: You mentioned in Q&A 398 about the physiological changes that occur in men when they become fathers. About a month ago, my wife gave birth to identical twin boys, and as you know, all sleep schedules go out the window. Do you have some tips to improve sleep quality when I'm bound to be waking up every 2-3 hours during the night? In my response, I recommend: Sleepstream App NuCalm  (use code: BEN500 for $500 off  for the Performance and the Pro) Yoga Nidra Modafinil Qualia Mind or Qualia Focus Short frequent bursts of exercise or endurance, aerobic exercise Rotate nights, not rotate feedings Blue light blockers (Ben recommends RA Optics) when you get up at night to feed Red incandescent bulbs CBD Vape Pen (BioCBD is good brand) C-Reactive Protein Levels and Tendinitis Jackie in Japan asks: Is it possible to have plantar fasciitis and full-blown achilles tendinitis in both feet and have a C-reactive protein level of .01-.03? In my response, I recommend: Mention chronic vs. acute Kion Flex How Far From Your Body Should Infrared Light Be? Darryl asks: How close to my body should I put the JOOVV Go? The manual says it should be 2-6", but I oftentimes will put it directly on my skin to help heal an injury and it seems to be just fine. I also heard you say in a previous podcast that your wife puts the device on her face. Can you give some guidance on how close is too close? In my response, I recommend: JOOVV Lights Giveaways & Goodies - This week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some! ------------------------------------------ Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! -----------------------------------------------------

Podcast Notes Key Takeaways The 4-7-8 breathing exercise:Let all the air out through your mouth, breathe in quietly through your nose for a count of 4, hold your breath for a count of 7, and blow air forcibly out for a count of 8Repeat this for 4 cyclesAndrew calls it the most powerful relaxation method he’s ever discoveredYou should really start doing some sort of breath work (such as the 4-7-8 breathing exercise)“Breath work can produce the most dramatic physiological effects if it’s practiced regularly”“What’s inside our heads influences what’s outside our heads”There’s a very deep connection between how we think, what we visualize, and what we experienceThe best practices Dr. Weil recommends to all his patients:Avoid eating processed, refined, and manufactured foodsBe physically fit and active throughout lifeGet adequate sleepLearn and practice some method of minimizing the harmful effects of stress on the mind and body Connect with natureHave strong social connectionsKeep intellectually activeThe body CAN heal itself“Develop more confidence in the intrinsic healing potential of your body because it’s really tremendous”Read the full notes @ podcastnotes.orgSubscribe to the Ben Greenfield Fitness PodcastAndrew Weil, M.D., is a world-renowned leader and pioneer in the field of integrative medicine. Combining a Harvard education and a lifetime of practicing natural and preventive medicine, Dr. Weil is the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona in Tucson, where he also serves as a Clinical Professor of Medicine and Professor of Public Health as well as the Lovell-Jones Professor of Integrative Rheumatology. He is a best-selling author of 15 books on healthy living, including: -Mind Over Meds -Fast Food, Good Food -True Food -Spontaneous Happiness -Healthy Aging -8 Weeks to Optimum Health Oxford University Press is currently producing the Weil Integrative Medicine Library, a series of volumes for clinicians in various medical specialties. -Integrative Oncology (co-edited with Dr. Donald Abrams, 2d. ed. 2014). -Integrative Psychiatry -Integrative Pediatrics -Integrative Women’s Health (2d. ed. 2015)  -Integrative Rheumatology -Integrative Cardiology -Integrative Gastroenterology -Integrative Nursing -Integrative Men’s Health-Integrative Dermatology -Integrative Pain Management -Integrative Environmental Medicine-Integrative Preventive Medicine -Integrative Psychiatry and Brain Health More volumes are in progress. Dr. Weil also serves as the editorial director of drweil.com, the leading online resource for healthy living based on the philosophy of integrative medicine, and pens the popular Dr. Andrew Weil’s Self Healing monthly newsletter and a regular column in Prevention magazine. Dr. Weil is the founder and Chairman of the Weil Foundation, and the founder and co-Chairman of Healthy Lifestyle Brands. He is also a founder and partner of the growing group of True Food Kitchen restaurants. In 2017, he joined Seabourn and The Onboard Spa by Steiner in their “Spa and Wellness with Dr. Andrew Weil” mindful-living program, offered on all of its cruise ships. During our discussion, you'll hear:  -Dr. Weil's morning routine...6:30 Wake up between 4-4:30 Sitting meditation Breathing exercises (4-7-8 breathing) Sit for 15 minutes Breakfast: Sauteed tempeh (Dr. Weil is a pescatarian) Matcha green tea Tend to the garden -Ben and Dr. Weil discussing the health of our dogs...9:40 Dr. Weil owns two Rhodesian ridgebacks Ben's Rhodesian ridgeback recently passed away What's causing cancer in dogs? Environment, food, etc. Rapamycin has been correlated with longevity for dogs Dr. Weil gives it to his dogs every day for 10 weeks -The breath work Dr. Weil prefers and why...13:12 Comes from ancient India; passed on as oral tradition By using voluntary system to breathe, it influences the involuntary system of breathing 4-7-8 breathing Inhale 4 counts, hold 7 counts, exhale 8 counts Do minimum twice daily You're changing your brain's chemistry; exercise with caution Dr. Weil's resting heart rate is 38-42 Heart rate slows, HRV increases in response to the exhale -Why Dr. Weil thinks matcha green tea is the bee's knees...17:30 He owns Matcha Kari First found it in 1959 when he was 17 in Japan Two things stood out: Bamboo whisk Vibrant color green The matcha found in N. America is of inferior quality Differences between matcha and green tea: Matcha is finely powdered, made from tea plants shaded for 3 weeks Produce higher quantities of chlorophylls and antioxidants L-theanine modifies the effect of caffeine (alert relaxation) You consume the entire leaf which is powdered up Why some people's stomachs don't agree with matcha: Perhaps inferior quality More sensitive to tannens? The best way to prepare matcha: Put the powder through the water, or it will form lumps Keep it in the freezer once opened Don't need a traditional whisk Can be used for cooking, sprinkling, etc. Use discount code: GREEN15 and get a 15% discount on any order of matcha green tea! -Supplements and medications Dr. Weil likes to use...24:00 Basic antioxidant formula: caratenoids, Vitamin C, Vitamin E Multi-nutrient w/ trace minerals COQ10 PQQ MitoQ Medicinal mushroom supplements (immune support, resistance to infections) My podcast with Barrie Tan about Vitamin E and tocopherols vs. tocotrienols Preferable to get antioxidants from your diet Nature provides its own "complexes" What to look for on the label to ensure you're getting what you think you're getting: Don't take a pre-formed Vitamin A Look for as many caratenoids as possible Mega Food for men and for women -Dr. Weil's interest in the use of psychedelics...32:00 Books on the topic by Dr. Weil: The Natural Mind From Chocolate to Morphine: Everything You Need to Know About Mind-Altering Drugs The Harvard Psychedelic Club First took mescaline at age 18 Experimented throughout the 60's Dr. Weil believes these experiences have been instrumental in his work Emphasis on mind/body interactions and therapies Led to interest in medicinal plants 1P-LSD -Dr. Weil's history with and thoughts on the cannabis industry...41:30 At first felt nothing The highs were full of hilarity, eating, conviviality Began to be an introspective high, useful for creativity as a writer and meditation Then it began to make him groggy and sluggish Doesn't use it at all these days (due to body change, not the make up cannabis) Cannabis is a very complex source of compounds They are the "dog" of the plant world in that they have co-evolved with human interaction "We've been very stupid in our interactions with cannabis" Concerns about neurotransmitter imbalances associated with cannabis? You can't take them frequently enough to be concerned about it -Dr. Weil's thoughts on self-quantification and biohacking...48:30 Prefers natural methods as much as possible; doesn't use them personally Hyperbaric oxygen The NuCalm Ben uses for vagal nerve stimulation Live02 system Ben uses with his bike Ground with the earth preferable to PEMF mat -How Dr. Weil "coexists" in the natural medicine and mainstream medicine worlds...52:10 The greater potential of a treatment to cause harm, the more stringent the standards of evidence Study in allopathic medicine developed into "integrative" medicine (along with his corresponding library) Center of Excellence in College of Medicine at University of Arizona -"Best practices" Dr. Weil recommends to his patients...56:00 Learn the basics of nutrition: avoid processed and manufactured foods Be physically active throughout your life Get good rest and adequate sleep Learn and practice means of neutralizing forces on your mind and body Spend time outdoors Enjoy your life and have strong social connections -Evening routines and habits Dr. Weil engages in...58:35 Disconnect from devices in the afternoon Swim, work in the garden Cook with friends Read, walk in the forest, watch a movie In bed by 9 pm; do a 4-7-8 breath Take melatonin before sleeping (2.5 mg sublingual tablet) -And much more. Resources from this episode: -Towards natural mimetics of metformin and rapamycin -Matcha.com (GREEN15) -Almsbio Glutathione with CoQ10 Ben mentioned -FourSigmatic 10 Mushroom Blend (use code: GREENFIELD for 15% off) -My podcast with Barrie Tan about Vitamin E and tocopherols vs. tocotrienols -Megafood multivitamin -How To Get Your Own Vitamin and NAD IVs, The Truth About Umbilical Stem Cells, Peptide Injections & Much More With Dr. Craig Koniver. -Book: From Chocolate to Morphine: Everything You Need to Know About Mind-Altering Drugs -Book: The Harvard Psychedelic Club -Book: The Natural Mind -1P-LSD -Live02 system Ben uses with his bike -The NuCalm Ben uses for vagal nerve stimulation Episode sponsors: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -Pura Thrive: Combines pure ingredients in targeted dosages through a superior delivery mechanism that is unrivaled by any other supplement on the market today. Get 15% off a bottle of the Keto Balance when you go to this link. -Harry's Razors: Try the shaving company that’s fixing shaving. Get a $13 value trial set that comes with everything you need for a close, comfortable shave when you go to harrys.com/greenfield Do you have questions, thoughts or feedback for Dr. Andrew Weil or me? Leave your comments below and one of us will reply!

Podcast Notes Key Takeaways & Cool Products Mentioned Prior to bed, Ben will take ~100 mg of CBD oil with a microdose of melatoninHere’s a great brand of CBD we recommend at Podcast NotesBen is a fan of Doc Parsley’s Sleep Remedy(which has the microdose of melatonin) – use the code “podcastnotes” for 10% off at checkoutBen sleeps on a Chillipad(set to 55 degrees)When he travels, Ben uses a Mindfold Blackout Mask (he says it’s better than the Sleep Master Sleep Mask)If you wake up in the middle of the night and can’t get back to sleep, try taking passionflower extract or valerian(they all increase the release of an inhibitory neurotransmitter called GABA)Ben uses a passionflower tinctureYou could also takeNew Mood, an Onnit supplement (which has GABA precursors like valerian and 5-HTP)Chamomile also works as well (you could have a cup of chamomile tea)If Ben needs a stimulant later in the day, he’ll use nicotine (“you can use nicotine up to an hour before bedtime and still be fine”)Either nicotine gumor bluebrainboost nicotine dropletsBen’s cognitive enhancement cocktail, which he takes 1-2 times a week, he mixes:2 packets of Four Sigmatic Lion’s Mane0.2-0.5 grams of psilocybin-containing magic mushroomsAnything that increases blood flow (like beet-root extract or Onnit Shroom TECH)Biohacking stack:Huperzine mixed with acetylcholineBen and his family have been using Restore to help prevent/heal leaky gutRead the full notes @ podcastnotes.orgSubscribe to the Ben Greenfield Fitness PodcastRecently, I had the chance to sit down at Onnit, with my friend and the host of the Human Optimization Hour podcast: Kyle Kingsbury. During our discussion, we delve into a host of topics that including the latest and greatest on smart drugs, nootropics, and psychedelic micro-dosing, deep sleep enhancement, rites of passage and much more! In my conversation with Kyle, you'll discover: -What Ben does to optimize his sleep...6:42 Sleep on Chili Pad (55 degrees) at home (use code: BEN25 for a discount) Take cold shower while on the road Heal body while sleeping JOOVV light (20 minutes tops) (use code: BEN for a free gift at checkout) Methylene blue VieLight (use code: GREENFIELD for 10% off) PEMF chair NanoVi  Weighted blankets Body balance mat (PEMF) IntelliBed Mind Fold Mask Sleep Stream Pzizz Sleep app Side sleeping earbuds  To sum up: temperature, light, sound (and keep the laptop away from the bed) Red Light iPhone (removes blue light from the phone) "A good night of sleep begins when you wake up" Wait to cue your body until the time you want to wake up (when traveling) Light, movement, food Reset circadian rhythm Supplementation: Careful with coffee after 4 pm Nicotine gum CBD Oil, microdose of melatonin -Optimizing psychedelics for performance...24:37 Ketamine (recalling previous traumatic experiences) Intranasal ketamine Ben's wife had difficulty with learning Ben can recall his childhood in vivid detail; connects with his boys Microdose psilocybin Ben doesn't like to lose control of his cognitive function Use during nature experiences: hiking, hunting, etc. Lysergi (LSD) Amplifies dopamine levels (beware of overdosing) If legality is an issue: Racetam Anaracetam Oxyracetam Caffeine/nicotine stack Huperzine/acetylcholine (good for vagal nerve function) -Ben's thoughts on the efficacy of Restore for healing leaky gut...37:00 Seals leaky gut based on its interaction with the zonulin protein Mitigates issues brought on by glyphosate exposure Ben and his family use it regularly -Ben's preferred sources for colostrum...40:20 Nigerian dwarf goats on the Greenfield property Mt. Capra Colostrum Goat milk is better than cow milk when it comes to colostrum Podcast: BGF interview with Niraj Naik, The Renegade Pharmacist -Rites of passage and thoughts on how we're raising our boys in modern American culture...44:00 Women have a clear line of demarcation into womanhood (getting their period) Podcast: BGF interview with Tim Corcoran of Vision Quest Northwest Survival School located in Spokane, WA -And much more... Resources mentioned in the episode: -Spartan World Championships VIP Sep. 26-29 in North Lake Tahoe, CA -Chili Pad -JOOVV light -VieLight -PEMF chair -Weighted blankets -Body balance mat -Mind Fold Mask -Sleep Stream -Pzizz Sleep app -Side sleeping earbuds -Lysergi.com -Restore -Mt. Capra Colostrum -Podcast: BGF interview with Niraj Naik, The Renegade Pharmacist -Podcast: BGF interview with Tim Corcoran of Vision Quest -Northwest Survival School located in Spokane, WA Episode sponsors: -Kion: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Organifi Red Juice: Enjoy all the benefits of the 11 superfoods and their micronutrients that help increase resting metabolism, support cardiovascular health, and remove toxins to turn back the hands of time! Receive a 20% discount on your entire order when you use discount code: BENG20. -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -FitVine Wine: Don’t let the word “less” fool you. FitVine wines offer rich flavor profiles and the alcohol content (13.4 - 13.9% alcohol) you’d expect from a fine wine. Use discount code: GREENFIELD10 for 10% off your order. Got a question for Kyle Kingsbury or me about anything we talked about in today's episode? Leave a comment below, and one of us will reply!

Podcast Notes Key Takeaways Sleeping on your side can result in you losing the normal curvature of the neck It’s much more optimal to sleep on your backBy using a pillow for your neck instead of your head, like the Neck Nest, you can help to restore the cervical curve of your neck This also helps to decrease lumbar tension/ lower back painSleep tip::Instead of counting sheep to make yourself fall asleep, try remembering what you did yesterday or some other random day in the pastRead the full notes @ podcastnotes.orgSubscribe to the Ben Greenfield Fitness PodcastDrew Canole is a Nutrition Specialist, Transformation Specialist and national spokesperson for the benefits of juicing vegetables for health and vitality. He is the founder of Fitlife.TV where he shares "Educational, Inspirational and Entertaining" videos and articles about health, fitness, healing and longevity. Drew Canole's transformation clients include celebrities, entrepreneurs, CEO's, authors and personal development gurus. The success of his first book on Juicing Recipes vaulted him to national attention as a first time author and has garnered media and television attention in the form of book deals, TV talk show hosting and national endorsements from some of the leading national companies focused on health, wellness and athletics. You can see a full list of Drew's books here. Drew is also the founder of Organifi. After experiencing his own radical transformation, Drew Canole has dedicated his life to helping millions of others lose weight and reach optimal health, through the power of juicing vegetables and Superfoods. His Organifi juices make this process faster, easier and absolutely delicious! During our discussion, in which I delve into Drew's daily routine with some deep, deep rabbit-holing, you'll discover: -Why a man needs his own castle, and a family needs roots...5:45 Gadgets aren't enough The best offense is a great defense (re: dangerous times we live in) -A day in the life of Drew Canole...9:25 Write/journal first thing in the morning Meditation for 5-10 minutes Conjure up as much life force as possible when wake up Chilipad CBD added 2 hours per night of deep sleep Essential Oil Wizardry and Young Living Essential Oils -The best type of massage according to Ben Greenfield...16:00 Pulse Centers PEMF table Michael Tyrrell's Whole Tones Kion Aminos Onnit New Mood -The importance of fellowship with like minded people...18:30 Wolf pack vs. alone time (there's a need for both) Book: The Second Mountain Book: Falling Upwards BGF podcast: Brief Words Of Wisdom, Introspection & Insight From Ben Greenfield Need for man talk with other men, not your woman BGF podcast: Vision Quests and Rites of Passage -Drew's workout practices and regimens...27:10 BGF article: Why Juicing is Bad by Drew Canole "A lot of it is mindset..." Track: HRV, sleep, Oura Ring, Apple Watch Lifting heavy stuff (1x/ week is sufficient) BGF podcast: The Only Self-Quantification Wristband You'll Ever Need Fast 4x/week (16 hr. intermittent fast) -Why the 2 CEO's doing this interview don't have an office at their respective companies...37:25 Drew goes into the Organifi office 3x/week, but has delegated most decision making roles to others Ben is at the Kion office sporadically; is out speaking, researching ingredients for future products BGF podcast w/ Kion COO Angelo Keely Importance of positive company culture -How to cope with traumatic experiences...41:17 TRE (Trauma Release Exercises) Book: Trauma Through A Child's Eyes by Peter Levine Trauma gets stored in the vagus nerve Tremors move trauma out of the body -The power of water...45:30 Water affects human physiology positively BGF podcast w/ spearfisher Kimi Werner Anastasia book series  Learn to be comfortable underwater, along with water wildlife -Drew's love of music and creative activities...51:00 Pantheon steel hand drum (left and right hemispheric integration) Owns a baby grand piano Simply Piano app Halo headset Here's a photo of a handpan drum like the one Drew played on the show -About Drew's garden...55:30 Switched seasonally: tomatoes, leafy greens, squash Orgonite buried in the soil Compost with worm castings Citrus trees Meditate and ground with the earth in the garden Solfeggio and classical music can be helpful -Technologies and biohacks Drew is experimenting with...59:30 NeuFit HyperVibe Bemer mat Pulse Centers PEMF mat NuCalm -How Drew gets the best possible sleep...1:04:15 "Observe your day like an eagle watching from above. If you judge at all, do the next day. Until you can go an entire day without judging." BGF podcast w/ Peter Martone There's a whole different level of being "awake" Book: Biology of Belief Book: Mind to Matter -The one thing Drew wants the BGF audience to take away from the interview...1:10:00 -And much more! Resources mentioned in this episode: - Organifi - ChiliPad - Essential Oil Wizardry - Young Living Essential Oils - Michael Tyrrell's Whole Tones - Kion Aminos - Onnit New Mood - Book: The Second Mountain  by David Brooks - Book: Falling Upwards  by Richard Rohr - BGF podcast: Brief Words Of Wisdom, Introspection & Insight From Ben Greenfield - BGF podcast: Vision Quests and Rites of Passage  with Tim Corcoran - BGF article: Why Juicing is Bad by Drew Canole - Oura Ring - BGF podcast: The Only Self-Quantification Wristband You'll Ever Need with Will Ahmed - BGF podcast: with Kion COO Angelo Keely - Book: Trauma Through A Child's Eyes by Peter Levine - BGF podcast: How To Get Started With Spearfishing and Why It’s So Good For Fitness & Food: The Kimi Werner Podcast  - Books: Anastasia books Series by Vladimir Megre - Halo headset - NeuFit - Bemer mat - NuCalm - BGF podcast: The Problem With Sleeping On Your Side, How To Sleep On Your Back, Little-Known Sleep Enhancement Tricks & Much More! with Peter Martone - Book: Biology of Belief by Bruce H. Lipton - Book: Mind to Matter by Dawson Church - Books by Drew Canole Episode sponsors: -Kion Clean Energy Bars: Satisfying, nutrient-dense, real-food energy bars with a delicious chocolate coconut flavor! Ben Greenfield Fitness listeners, receive a 10% discount off your entire Kion order when you use discount code: BGF10. -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive a nice bonus gift with your order! -Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use discount code: "ben25" -Birdwell Beach Britches: Quality is our Gimmick isn’t just our slogan, it’s a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG. Do you have questions, thoughts or feedback for Drew or me? Leave your comments below and one of us will reply!

Podcast Notes Key Takeaways Background and Important StatsThe percentage of the population (across the globe) with a food allergy is doubling every 10 years The most common food allergens are as follows:Egg, milk, peanut, cashew, walnut, shrimp, wheat, and seeds50% of adults report not having their specific food allergy during childhood“The fact that adults are now developing food allergies for the first time says something about the environment”10% of adults in the United States have a food allergyFood allergy care costs the U.S. ~$24 billion annuallyThe Importance of Epinephrine PensThe only known treatment for an anaphylactic reaction is an injectable epinephrine deviceEVERYONE with a food allergy should carry an epinephrine pen (and probably 2, just in case the first doesn’t work or you need a second dose)Just as employees in schools, restaurants and other public facilities require training in the Heimlich maneuver, how to use a fire extinguisher etc., employees should also be trained in how to use and administer an epinephrine dosingEpinephrine pens should be in the rescue administration kits at all restaurants, schools, universities, and public sports events The Allergic Reaction ExplainedImmunoglobulin G (IgG) antibodies are molecules in our blood that act like a big claw – they bind to a virus, bacterial, or fungal particle and say, “Wait a minute, you’re not supposed to be here”They then digest the bacteria/virus/fungal particle through a process known as endocytosisThere’s also IgEIgE molecules basically work the same way as IgG, but confuses things like peanut/shrimp/cashew proteins (or other allergens) as the bad guyWhat happens once IgE binds to an allergen?The complex then binds to and is recognized by allergy cells (masts cell,eosinophils, or basophils) The complex then releases histamines and other inflammatory chemicalsThis causes our blood capillaries to leak fluid, causing rapid swelling which leads to itching and rednessWhat’s causing the rise in food allergies?It’s thought to be a combination of environmental and other factors related to the increase in personal hygiene, more specifically the 5Ds:DirtMaybe people are “too clean” and our immune systems need more exposure to certain types of bacteriaDogsPerhaps humans were meant to be raised in closer proximity to animalsDry SkinMaybe the use of detergents with washing clothes is leading to the breakdown of skin in infants more than it should beVitaminDIt’s thought that low vitamin D levels contribute to the rise in food allergiesDietIn infancy, children should eat a diverse array of foods and be exposed to as many common allergens as possibleRead the full notes @ podcastnotes.orgSubscribe to the After On Podcast PodcastThe food allergy epidemic is mysterious, volatile, and growing fast. Kari Nadeau and her Stanford team are trying to halt it.

Theories of Everything with Curt Jaimungal ✓ Claim Key Takeaways  Conditions like depression, bipolar disorder, and schizophrenia may be driven in part by metabolic dysfunction in the brainNeuroinflammation is real, but fasting and a ketogenic diet can help The benefits of supplementing exogenous ketones:(1) Quick energy – they give your body a fast fuel source, especially for the brain and muscles(2)  Support ketosis – they can help raise blood ketone levels even if you’re not fully on a strict keto dietBenefits of fasting: helps to augment the control of the immune system, relaxes the gut and enables the body’s repair processes to occur, reduces the body’s general state of inflammation There is a ketone-synergistic effect when delivering caffeine with MCT; it stimulates lipolysis and also fat oxidation in the liver The short-list of essential supplements:CoQ10, creatine, ketones, vitamin D, and melatoninThe benefits of metformin and GLP-1 drugs may arise from their influence on metabolic functionA low-carb Mediterranean-style diet is conducive to upgrading your metabolic machinery while keeping biomarkers in checkDiet: No sugar, no starch, fibrous vegetables, aim for 25% of carbohydrates consumed should be from fiber, high-protein + low glycemic breakfast and lunch, then a pound of protein for dinner with some fibrous vegetables The protocol and surprising benefits of ‘Sardine Fasting’: Eat 1-2 cans of sardines per day for one week; can be repeated monthly or as needed. May need to supplement with vitamin C and magnesium  Why it helps: Provides essential nutrients and omega-3s while keeping calories/protein low enough to activate autophagy, support immunity, fight brain fog, and promote overall metabolic health Movement is critical for optimal metabolic health; get outside and walk first thing in the morning, and try to move after dinner for the sake of glucose metabolism Read the full notes @ podcastnotes.orgMIT physicist Max Tegmark argues that artificial intelligence belongs inside physics and that consciousness will be the next frontier. He distinguishes intelligence from subjective experience, outlines falsifiable experiments with brain‑reading technology, and shows how concepts like Hopfield energy landscapes and mechanistic interpretability connect mind, math, and machines.- 00:00 - Why AI is the New Frontier of Physics- 09:38 - Is Consciousness Just a Byproduct of Intelligence?- 16:43 - A Falsifiable Theory of Consciousness? (The MEG Helmet Experiment)- 27:34 - Beyond Neural Correlates: A New Paradigm for Scientific Inquiry- 38:40 - Humanity: The Masters of Underestimation (Fermi's AI Analogy)- 51:27 - What Are an AI's True Goals? (The Serial Killer Problem)- 1:03:42 - Fermat's Principle, Entropy, and the Physics of Goals- 1:15:52 - Eureka Moment: When an AI Discovered Geometry on Its Own- 1:30:01 - Refuting the "AI Doomers": We Have More Agency Than We ThinkSPONSORS:- The Economist: https://www.economist.com/toeRESOURCES:- Substack (Personal Writings): https://curtjaimungal.substack.com- Spotify: https://open.spotify.com/show/4gL14b92xAErofYQA7bU4e- Max's Papers: https://scholar.google.com/citations?user=eBXEZxgAAAAJ&hl=en- Language Models Use Trigonometry to Do Addition [Paper]: https://arxiv.org/abs/2502.00873- Generalization from Starvation [Paper]: https://arxiv.org/abs/2410.08255- Geoffrey Hinton [TOE]: https://youtu.be/b_DUft-BdIE- Michael Levin [TOE]: https://youtu.be/c8iFtaltX-s- Iceberg of Consciousness [TOE]: https://youtu.be/65yjqIDghEk- Improved Measures of Integrated Information [Paper]: https://arxiv.org/abs/1601.02626- David Kaiser [TOE]: https://youtu.be/_yebLXsIdwo- Iain McGilchrist [TOE]: https://youtu.be/Q9sBKCd2HD0- Elan Barenholtz & William Hahn [TOE]: https://youtu.be/A36OumnSrWY- Daniel Schmachtenberger [TOE]: https://youtu.be/g7WtcTATa2U- Ted Jacobson [TOE]: https://youtu.be/3mhctWlXyV8- The "All Possible Paths" Myth [TOE]: https://youtu.be/XcY3ZtgYis0 Learn more about your ad choices. Visit megaphone.fm/adchoices

Doctor's Farmacy with Mark Hyman, MD Key Takeaways  Optimal exercise balance: Excessive exercise, especially beyond 150 minutes of moderate or 70 minutes of high-intensity activity per week, may increase inflammation and riskModerate daily movement (like walking) combined with super-slow resistance training is ideal for health Diet trends and protein: Extreme dieting, such as excessive intermittent fasting, ketogenic diets, or fear of carbohydrates, is often unnecessaryA balanced combination of low-carb days with higher evening carbohydrate intake promotes glycemic stabilityPrioritize clean, high-quality protein at about 1g per pound of bodyweight, favoring animal sources (with nose-to-tail consumption and collagen), and be cautious with plant proteins due to digestibility concernsAnti-aging and recovery approaches: Techniques such as micro-needling, red light therapy, peptide serums, and even salmon DNA serum are highlighted for youthful skinCost-free hacks like barefoot walking outdoors in sunlight and breathwork can deliver impressive benefits for inflammation and sleepThe power of community & spiritual health: Social connection is described as the most powerful “biohack” for longevity and well-being, rivaling the impact of major risk factors like smokingMeaningful relationships and a sense of spiritual or higher purpose are crucial for emotional and biological healthThe 5 Core Principles for Longevity: Ben Greenfield’s main advice centers on balanced movement, clean eating, exposure to hot and cold, taking care of one’s personal environment (air, water, light, electricity), and prioritizing community and spiritual life as the foundation for lasting health and happinessRead the full notes @ podcastnotes.orgIt’s been five years since Ben Greenfield joined me on The Dr. Hyman Show, and a lot has changed. Ben isn’t doing many of the things he once swore by. In fact, he’s discovered that some of the most powerful practices for health and longevity are simpler and more sustainable than the extreme routines he became known for.  In this episode, we talk about the biohacks he’s left behind, the innovations he still uses, and the deeper priorities that now guide his life. Join us on YouTube for the full talk or listen wherever you get your podcasts. [YOUTUBE THUMBNAIL] We discuss: • How much exercise is truly healthy, and when it starts working against you • Simple training shifts that build strength and stamina while protecting long-term health • What recovery tools can actually speed healing and reduce inflammation • Can light and oxygen really reset your body’s rhythms and improve sleep? • Why community, family, and spiritual health may be the most overlooked keys to longevity True longevity isn’t found in extremes—it’s built through balance, connection, and simple daily practices that stand the test of time. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman https://drhyman.com/pages/picks?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Sign Up for Dr. Hyman’s Weekly Longevity Journal https://drhyman.com/pages/longevity?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Join the 10-Day Detox to Reset Your Health https://drhyman.com/pages/10-day-detox Join the Hyman Hive for Expert Support and Real Resultshttps://drhyman.com/pages/hyman-hive This episode is brought to you by  Sunlighten, Paleovalley, Function Health,Timeline, AirDoctor and LMNT. Visit sunlighten.com and save up to $1400 on your purchase with code HYMAN. Get nutrient-dense, whole foods. Head to paleovalley.com/hyman for 15% off your first purchase. Join today at FunctionHealth.com/Mark and use code HYMAN100 to get $100 toward your membership. Support essential mitochondrial health and save 10% on Mitopure. Visit timeline.com/drhyman to get 10% off today. Get cleaner air. Right now, you can get up to $300 off at airdoctorpro.com/drhyman. Get a free LMNT Sample Pack with any order—just head to drinklmnt.com/hyman.

Found My Fitness - Rhonda Patrick Key Takeaways  To some degree, insulin resistance is a common root cause for most chronic diseases A low-carb diet may offer a metabolic advantage by reducing insulin levels, which enhances metabolic flexibility and improves energy regulationFat tissue has a much higher metabolic rate when insulin levels are lowSince there is much more metabolic uncoupling, the body’s engine revs up to burn energy just to create heat   How to reverse a diabetes diagnosis in 90 days Control carbs – focus on whole fruits and vegetables, limiting sugary or starchy choices like bananas, pineapples, and mangoes Prioritize protein and do not fear fat – eat protein-rich foods regularly, and do not worry too much about naturally occurring fats Time meals and exercise – Eat more calories earlier in the day, avoid late-night eating, and take short walks after your biggest meals to reduce blood sugar spikesEating an evening snack spikes your blood sugar and ramps up the sympathetic nervous system, thus increasing body temperature and increasing the likelihood of insomnia and poor sleep; so do not eat within the 3-4 hours before bed Muscle is a great glucose consumer: The more muscle you have, the more metabolic wiggle room you have because muscle serves as a glucose sink Blood-sugar-lowering supplements that work:magnesium,alpha lipoic acid (ALA),berberine, andapple cider vinegar Eating too much linoleic acid (from seed oils) can lead to the production of a toxic substance (4H&E) that prevents your body from creating new small fat cells, and instead forces existing fat cells to just swell upConcerning GLP-1 dosing, caution is warranted; it is probably better to microdose these powerful drugs and think of them as short-term behavioral modification tools instead of lifelong prescriptions  The top biomarkers to measure to determine metabolic health and aging:(1) fasting insulin; want below 6 µIU/mL), (2) Triglyceride-to-HDL ratio; want ratio under 1.5, and (3) Uric acid; want lower levels generallyLower your insulin by starting with tomorrow’s breakfast: Either fast through breakfast and drink coffee, tea, or yerba mateOr if you do want to eat, then choose low-glycemic-load vegetables and berries, and consume more protein and fat  Do whatever you can to keep your insulin in check for as long as possible throughout the day; the longer the insulin is low, the more you will improve your insulin sensitivity Read the full notes @ podcastnotes.org Get access to 130 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences? Timestamps: (0:00) Introduction (4:51) Can you be insulin resistant with normal glucose levels? (8:30) Can glucose monitors detect hidden insulin resistance? (10:01) What your skin reveals about insulin resistance (11:25) Why is insulin resistance behind so many chronic diseases? (15:46) Does obesity cause insulin resistance—or vice versa? (22:38) Insulin’s surprising roles beyond blood sugar control (23:36) What’s driving weight gain—insulin or calories? (30:30) Do saturated fats cause insulin resistance? (37:02) Why refined carbs amplify risks from saturated fat (40:04) Fructose vs. refined sugar—which spikes insulin more? (41:01) High-carb vs. keto—which diet controls hunger better? (45:27) Why low-carb diets might provide a metabolic advantage (47:36) Does exercise give you metabolic ‘wiggle room’? (52:00) Why strength training beats cardio for insulin sensitivity (54:03) Should you lower insulin before cutting calories? (57:12) Does meal frequency drive insulin resistance? (1:00:32) Is nighttime snacking giving you insomnia? (1:02:24) Can a sugary breakfast lead to overeating later? (1:07:19) Does late-night eating disrupt sleep more than blue light? (1:08:59) Can one bad night’s sleep trigger insulin resistance? (1:12:23) Can air pollution cause weight gain? (1:16:15) Vaping vs. smoking—which is worse for metabolic health? (1:17:40) Can statins and antidepressants trigger weight gain? (1:20:22) How to reverse insulin resistance in 90 days (1:26:59) Does apple cider vinegar really lower blood sugar? (1:30:54) Ketone supplements—are the metabolic benefits real? (1:36:34) Why some ethnicities get diabetes without obesity (1:44:28) How oversized fat cells trigger metabolic chaos (1:49:28) Do seed oils silently promote insulin resistance? (1:52:44) Seed oils—always harmful or only when heated? (1:58:35) Fat, muscle, or liver—where does insulin resistance start? (2:04:21) Do fat cells shrink or disappear with weight loss? (2:07:05) Are shrunken fat cells still insulin resistant? (2:08:15) Can exercise and cold therapy specifically shrink visceral fat? (2:09:40) Injecting insulin for muscle—are the risks worth it? (2:12:45) Are drugs like Ozempic a shortcut or solution for obesity? (2:19:12) Are current GLP-1 agonist doses too high? (2:20:02) Microdosing GLP-1 drugs—a solution for carb cravings? (2:26:01) Do these medications cause muscle loss—or is it poor nutrition? (2:28:30) Do GLP-1 agonist benefits extend beyond weight loss? (2:30:41) Could these treatments actually promote longevity? (2:36:12) The dark side of GLP-1 drugs—can they trigger depression? (2:39:31) Insulin vs. glucose—what really drives accelerated aging? (2:44:34) How high glucose levels damage cells—from glycolysis to sorbitol (2:46:40) How insulin shuts down your body’s stress defenses (2:51:15) Which biomarkers best predict biological aging? (2:55:05) One simple breakfast change to lower insulin (2:57:19) Does eating dinner early improve insulin sensitivity? Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

Doctor's Farmacy with Mark Hyman, MD Key Takeaways  Histamine intolerance and mast cell activation syndrome (MCAS) can be the hidden drivers behind a wide range of chronic conditions, such as fatigue, brain fog, food sensitivities, and skin issues – yet, histamine intolerance is often overlooked by conventional medicineMCAS is a condition where certain immune cells – called mast cells – release too many chemicals (like histamine) at the wrong timesUsing diet as a short-term therapeutic tool: A low-histamine diet or Low-FODMAP Dietis not a lifelong diet because tons of healthy foods have histamine in them Consume the freshest foods possible and avoid leftovers, as histamine levels in food rise over time after preparationFoods that are traditionally categorized as “healthy” may be contributing to your histamine issues; these include: aged meats, cheeses, fermented foods, and dairy Even though they are generally healthy, consuming them is like throwing gas on your histamine fire Implementing a low-histamine diet in three phases Phase 1 – remove alcohol, especially beer, wine, and champagne Phase 2 – remove canned and smoke fish (examples: anchovies), processed and fermented meats, aged cheese, pickled and fermented foods (sauerkraut, kimchi, yogurts, kefir, mustard, ketchups, vinegar, soy sauce)   Phase 3 – remove plant foods such as spinach, avocado, tomatoes, pineapples, citrus foods Treat IBS with a low-FODMAP diet, which is specifically designed to reduce the fermentable carbohydrates that gut bacteria feed on; this helps reduce: gas production, bloating, bacterial Foods to avoid: Garlic, onions, wheat, legumes, milk, soft cheeses, apples, honey, sorbitol, xylitol, stone fruits, artificial sweetenersFoods to consume: Carrots, spinach, bananas, chicken, rice, cheddar cheese, eggsSupplement to support healthy histamine levels:Quercetin – a natural plant compound that helps people with mast cell issues, histamine intolerance, and allergies (with additional benefits to metabolic function) Read the full notes @ podcastnotes.orgMany people struggle with mysterious symptoms like fatigue, brain fog, food sensitivities, and skin issues—only to be misdiagnosed or dismissed altogether. This conversation highlights how histamine intolerance and mast cell activation syndrome can be the hidden drivers behind a wide range of chronic conditions, and why they're often overlooked in conventional medicine. From the role of gut health, food triggers, and environmental toxins to deeper root causes like Lyme disease or mold exposure, it’s clear that personalized, Functional Medicine is key to uncovering real answers. Understanding the immune system’s role in histamine reactions—and how even “healthy” foods can be inflammatory for some—is a critical step toward healing. In this episode, I talk with Dr. Todd LePine, Dr. Elizabeth Boham, and Dr. Mark Pimentel about what histamine intolerance is, how it can be related to gut health, and why it’s important to address it. Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. His areas of interest include optimal aging, bio-detoxification, functional gastrointestinal health, systemic inflammation, autoimmune disorders, and the neurobiology of mood and cognitive disorders. Dr. LePine enjoys skiing, kayaking, hiking, camping, and golfing in the beautiful Berkshires, and is a fitness enthusiast. Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women’s Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine. Dr. Mark Pimentel is a Professor of Medicine and Gastroenterology through the Geffen School of Medicine and an Associate Professor of Medicine at Cedars-Sinai. Dr. Pimentel is also the Executive Director of the Medically Associated Science and Technology (MAST) program at Cedars-Sinai, an enterprise of physicians and researchers dedicated to the study of the gut microbiome in order to develop effective diagnostic tools and therapies to improve patient care.  Dr. Pimentel has over 150 publications in many high-profile journals, and he is the author of the book, The Microbiome Connection: Your Guide to IBS, SIBO, and low fermentation eating. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Is Histamine Intolerance The Cause Of Your Mysterious Symptoms? What is Histamine Intolerance? Surprising Symptoms You Need to Know IBS: It’s Not In Your Head—Advances In Diagnosing And Treating, Bloating And Tummy Troubles

Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set. Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably ho...

Modern Wisdom Key Takeaways  The insurance companies and big pharma complex monetize chronic diseaseThey benefit if more Americans are chronically ill because it means more prescriptions and therefore more kickbacks and rebates Approximately 30% of the revenue generated from opioid abuse in America went to the big five insurance companies The insurance companies are incentivized to put you on drugs!About 60% of United Healthcare’s annual revenue – $361 billion in 2024 – comes from prescription drugs via an entity called a pharmacy benefit manager The average American is on 4+ prescription drugs SSRIs are one of the most worrisome drugs of the day: A metaanalysis of over 75 studies revealed that 85% of the efficacy of an SSRI was related to placebo On a 52-point depression scale, SSRIs differentiate from placebo by 1-2 points The healthcare system is not broken; it is rigged, and the American taxpayer is the one footing the bill “Prescribing a GLP-1 without talking about diet, lifestyle, and nutrition is like brushing your teeth while eating Oreos.” – Brigham Buhler Behind age and smoking, the third biggest cause of chronic disease is metabolic diseaseTo fix the healthcare system, fixing metabolic health should be our primary focusWe have built an entire healthcare industry of siloed experts, but the body is one organism; we should adopt a more holistic approach to treatment Using AI to build a better system: We will use algorithmic-based medicine to take a proactive and predictive approach to medicine, which will reduce the onset of chronic disease immediately upon recognition Faster iteration phases between detection and intervention will improve our health Read the full notes @ podcastnotes.orgBrigham Buhler is a healthcare entrepreneur, founder and CEO of Ways2Well, and co-founder of ReviveRx Pharmacy. American healthcare stands apart from any other system in the world. While some argue it has the potential to be the best, for many, it feels like the worst. Sky-high costs, an overreliance on prescriptions, and systemic inefficiencies suggest something is deeply broken. Why is this the case, and what can be done to fix it? Expect to learn what the number one reason for bankruptcy in America is, what the average state of health is for the average American and how it compares to the rest of the world, why so many American’s are on Pharmaceutical drugs, what drugs Americans are taking that are causing the most damage, what is happening with the Food industry’s corporate capture of food, how much of an impact RFK can really have on changing the pharmaceutical and food system, the simple changes that can improve American healthcare and much more… Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a Free Sample Pack of all LMNT Flavours with your first purchase at https://drinklmnt.com/modernwisdom Get $350 off the Pod 4 Ultra at https://eightsleep.com/modernwisdom (use code MODERNWISDOM) Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom Get the best bloodwork analysis in America at https://functionhealth.com/modernwisdom Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

Shawn Ryan Show Intro  We are the only species that have forgotten what we are biologically-programmed to eat Metabolic dysfunction, which exists on a continuum, underlies 90% of chronic illness; becoming metabolically healthy through diet and lifestyle change can cure most chronic illnesses Every year, the government sends out $112 billion in food stamps, which serves an average of 42 million people monthly – about 12% of the U.S. populationAbout 70% of this budget is spent on junk food, and about 10% of it – $12 billion – is spent on soda Additives in ultra-processed foods impair our ability to make energy from them; they are poisonous to our metabolism and to the very things that give us life as humans! There is more to the story than calories: The ingredients in these processed foods are poisonous to humans; the quality of the “calories in” impacts the body’s ability to do “calories out” Consuming monogastric animals such as pork and chicken is problematic for humans because these animals accumulate polyunsaturated fats, which are harmful to humans; ruminants are better for human consumption In the 1900s, rates of chronic illness were a fraction of what they are today; during this time, about 99% of fat that humans ate were beef tallow, ghee, butter, and lard – there were no seed oils in the human diet! Saturated fats are evolutionary consistent and cardioprotective; consuming excess polyunsaturated fats, like linoleic acid in seed oils, is the true culprit of chronic disease due to their oxidative potential  “If you are insulin sensitive and metabolically healthy, LDL is good for you. It ‘s an immune particle; it’s valuable. It’s when you become insulin resistant that it becomes a liability because it is part of the causal cascade.”  – Paul Saladino Sugar in fruit is different than processed forms of sugar: There are naturally occurring chemicals in fruit and in honey that mitigate the adverse effects of sugar in the body The solution is simple: We do not need medical breakthroughs to fix our health and cure chronic disease; we just need to return to eating the foods that humans have always eaten Read the full notes @ podcastnotes.orgPaul Saladino, MD, is a double board-certified physician and a prominent advocate for an animal-based diet, known for his controversial views on nutrition and health. He graduated from the University of Arizona College of Medicine and completed his residency at the University of Washington. Saladino is the author of *The Carnivore Code* and *The Carnivore Code Cookbook*, where he argues that many chronic illnesses are linked to poor dietary choices and can be prevented or reversed through proper nutrition. His professional philosophy emphasizes questioning mainstream medical narratives, focusing instead on optimal health through dietary changes. In addition to his writing, Saladino hosts the *Fundamental Health* podcast, where he engages with various experts to discuss health optimization. He co-founded Lineage Provisions, which produces high-quality air-dried meat snacks, and Heart & Soil, offering desiccated organ supplements aimed at enhancing nutrient intake. Recently, he has been involved in projects like a collaboration with Raw Farm USA to create a raw kefir smoothie at Erewhon Market, further promoting his vision of ancestral nutrition and wellness through innovative products. Shawn Ryan Show Sponsors: https://ShawnLikesGold.com | 855-936-GOLD #goldcopartner https://amac.us/srs https://meetfabric.com/shawn https://americanfinancing.net/srs | 866-781-8900 | NMLS 182334, www.nmlsconsumeraccess.org https://hillsdale.edu/srs https://patriotmobile.com/srs | 972-PATRIOT This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/srs and get on your way to being your best self. https://helixsleep.com/srs https://rocketmoney.com/srs https://prizepicks.onelink.me/LME0/SRS https://blackbuffalo.com Paul Saladino Links: Website - https://www.ABNRF.org Instagram - https://www.instagram.com/paulsaladinomd/?hl=en X - https://x.com/paulsaladinomd TikTok - https://www.tiktok.com/@paulsaladinomd2 YouTube - https://www.youtube.com/c/PaulSaladinoMD Heart & Soil - https://heartandsoil.co/ Lineage Provisions - https://lineageprovisions.com/ShawnRyan Learn more about your ad choices. Visit podcastchoices.com/adchoices