wise athletes podcast

Professional Supplements for Wise Athletes About the guest: Matt Fitzgerald Author of over 30 books on running & endurance Matt Fitzgerald, a certified sports nutritionist, started running on April 19, 1983, one day after watching his father complete the Boston Marathon. This began a lifelong love affair with the sport. Having completed 50 marathons of his own, authored more than 30 books, cofounded the world’s largest online provider of endurance training resources, and coached dozens of his fellow runners to their goals, Matt lives by the motto, “Let your passion, not your ability, decide how far you go.” That’s why he created Dream Run Camp–to enable runners of all abilities who share his passion for the sport to see just how far they can go. Episode Summary: How do you know what you are capable of doing if you don't try? Matt Fitzgerald trains athletes of all ages, including older athletes, but he doesn't have "older athlete training plans". Matt says everyone has limiters...you have to choose to go at them or around them, or let them define you. Older athletes often self-limit themselves to play it safe but with careful attention to building up capacity, older athletes are proving themselves to be capable of more speed, more strength and more endurance than ever before. Our talk today is about how can the older athlete avoid settling for being older...how to find compensations and motivations and expert tricks for retaining or regaining the athletic capacity of yesteryear. Some important notes: Don’t let the expectations of declining athletic capacity turn. Into a self fulfilling prophecy  …”not every man truly lives” You have to push the envelope regularly or the envelope shrinks in on you Focus on the big rocks: training hard frequently (finding your own way that works for you), keeping the joy in it, setting and reaching for big goals ) Everyone has limiters. They are unique to the individual and they change over time.  You have to treat the training process as an open ended experiment. You have to identify the limiters and then work towards or around them. But find out what they really are not what you think they are because you are older.  Keep moving. But use different forms of movement to spread the load.  Scale back the volume but maintain the intensity  Treat “niggles” with care. Incremental Retreat — backed progressively to be careful without being fearful and losing big chunks of fitness.  Training as treatment - ryan whited.  Motion is lotion.  Disadvantages AND advantages of being older:  youth is wasted on the young.  Compensate for losing some athletic capacity by tightening down the lifestyle that you couldn’t bother to do when younger. Diet, sleep, better training protocols.  Diet: eat enough of a wide range of whole foods with enough of all macros. Avoid processed foods.  Avoid reductionist rabbit holes.  Supplements: case by case. Most people can benefit from: fish oil , iron (if you need it), creatine Cross training: lifting weights, physical skill acquisition, balance and coordination, don’t stop playing  Periodization is a good practice. Weekly / monthly / seasonal cycles  Related episodes & links: Stronger, Faster, Older Episode 91 | Successful Aging | Dr Alan Castel Episode 109 | Physical Intelligence for Heathy Aging | Dr Scott Grafton Episode 124 | Pain and Performance | Matt Fitzgerald and Ryan Whited Episode 148 | Adventure for Life | Brian Keane Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for Wise Athletes About the guest: Trevor Connor is an exercise physiologist, endurance sports coach, and former professional cyclist with nearly 20 years of racing experience. He has coached at national performance centers in both Canada and the U.S., managed teams such as Team Rio Grande, and holds a master's degree in exercise bioenergetics and nutrition. He is also the co-host of the Fast Talk podcast, which focuses on the science of endurance performance. Trevor earned his master's degree in exercise bioenergetics and nutrition from Colorado State University, where he was the final graduate student of Dr. Loren Cordain, the originator of the Paleo Diet. His research focused on the effects of a Paleo-style diet on autoimmune conditions, including multiple sclerosis and Crohn’s disease CEO of The Paleo Diet, LLC: Since 2018, Connor has led the company, overseeing its programs, certifications, and branding initiatives Co-founder and CEO of Fast Talk Laboratories: He co-founded this platform dedicated to endurance sports science, offering resources on training, nutrition, and performance Cycling Career: A former semi-professional cyclist, Connor trained at the Canadian National Center and managed Team Rio Grande, a top-ranked amateur team in the U.S. Episode Summary: The Paleo Diet. Initially skeptical of the Paleo Diet, Connor's perspective shifted after personal experimentation led to improved health and a return to competitive cycling at age 40. He now advocates for whole-food nutrition and challenges traditional high-carbohydrate sports diets, emphasizing the benefits of healthy fats and reduced sugar intake Our talk today is mostly about how can the older athlete get the most out of the Paleo Diet and how to personalize it to make it work for each of us. What are the most important guidelines of the Paleo Diet that should guide and simplify our food decision-making. Foods to emphasize and minimize. Eating (and not eating) patterns that matter. Some important notes: Macronutrient based diets are hard to get right because there are healthy and unhealthy versions of all macronutrient diets. Paleo is not about macros, but instead about whole foods that mimics the food supply 10,000 years ago. Fruits, vegetables, naturally grown meat and fish, and nuts and seeds sparingly. Limit grains and minimize dairy. Some people should also limit legumes (beans / pulses / lentils / etc) Eating whole foods means not just getting the vitamins and minerals and macronutrients but also the food matrix....all the other stuff in things that were once alive. Everything provides some benefit as long as we don't overdo it. But eating processed foods without the food matrix is a poor health choice. An ancestral diet is hard to define exactly and impossible to replicate today, but some features can be mimicked: not eating the same things all the time or out of season, not eating the full daily calorie requirements every single day, eating foods that were recently alive are hard to chew (good for oral health and is satiating), not over-eating foods that didn't exist (dairy, processed food) or were in short supply (grains, beans). Eat more potassium and less sodium (people generally get too much sodium; avoid processed food with sodium) Eat more magnesium and less dairy (less calcium). Target 2:1 calcium to magnesium; most people are 4:1 calcium to magnesium. Supplements recommended by Trevor: Vitamin D, Fish Oil (EPA/DHA), Magnesium (especially if consuming dairy: heavy calcium source), Taurine (especially vegans or low seafood consumers) Protein: one source of protein is not the same as another source of protein so you cannot just talk amount of protein in a healthy diet. Protein from dairy is not the same as protein from muscle meat (animals / fish). Dairy comes from cows for their babies to grow up fast. The effect of dairy (whey / casein) is not the same as the effect of protein from muscle meat. Low / no dairy is best unless you need to build muscle as fast and as big as possible, but it comes with heath effects. Related episodes & links: Dietary Patterns and Non-Communicable Disease Biomarkers: A Network Meta-Analysis and Nutritional Geometry Approach (Paleo vs Mediterranean and other diets) Summary of Paleo vs Mediterranean (from ThePaleoDiet company) Episode 100 | Practical Tips for Phytonutrients and Fiber | Dr Jed Fahey Episode 94 | Phytonutrients the 1% the Makes All the Difference | Dr Jed Fahey Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: The TriDoc Podcast is a bi-weekly show hosted by Dr. Jeff Sankoff, the host of the TriDoc podcast, is an emergency physician, Ironman triathlete, certified coach, and older athlete (58). Dr Sankoff is the exact type of expert for the Wise Athletes podcast. Dr Sankoff specializes in providing athletes with evidence-based insights into health, wellness, and training, and helping us all distinguish scientific facts from marketing hype. TriDoc Podcast TriDoc Coaching Tempo Talks Podcast Episode summary: OTC Drugs -- impact on exercise performance -- aspirin, ibuprofen, Tylenol, anti-histamines Pharmacutical Drugs - impact on exercise performance -- cholesterol, BP, heart rhythm, prostate meds, ED meds Jeff's 3 Supplements Related episodes & links: Episode 36 | Dr Jeff Sankoff is the TriDoc Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice. Episode 36 | Dr Jeff Sankoff is the Tri-Doc

Professional Grade Supplements for WiseAthletes On today's show, Dr. Merijn van de Laar, a recovering insomniac, sleep therapist, and the author of How to Sleep Like a Caveman: Ancient Wisdom for a Better Night’s Rest, will tell us how learning about our prehistoric ancestors’ sleep (via studying the Hadza) can help us relax about our own imperfect sleep. He explains that the behaviors we think of as sleep problems are actually normal, natural, and adaptive. Merijn destroys the myth that you have to get 7-9 hours of sleep a night, and how being awake during the night is normal, and how efforts to change normal healthy sleep into "perfect" sleep scores is detrimental to our health. Today’s episode is not for those few, lucky souls who fall asleep the moment their head hits the pillow, cruise through the night, and bounce out of bed in the morning ready to take on the world. Good for you—but seriously, get out of here. This one’s for the rest of us wise athletes who work hard to be fit and healthy—through exercise, through diet—only to be undone by poor sleep. The poor sleep that slows your recovery, ramps up your risk of illness, and leaves you reaching for caffeine just to survive the day, and then something else entirely just to shut down at night and squeeze 7-9 hours into the 6-hour window we allow for. This talk is not a list of sleep hygiene factors and discount codes for fancy tools that work well to lighten your wallet without addressing the real reasons for poor sleep. Dr. Merijn van de Laar says "sleep is cheap" and that we've been sold a bunch of BS about sleep. This isn’t about chasing perfection. This is about letting go of the pressure and easing into realistically healthy sleep—the kind your ancestors would recognize—without needing to track every blink and breath. So unplug, lie back, and listen up—because it’s time to learn how to Sleep Like a Caveman. About the Guest Dr Merijn van de Laar (https://merijnvandelaar.com/the-sleep-scientist/) Merijn van de Laar studied biological psychology at the University of Maastricht and obtained his PhD on the subject of personality and sleep and the treatment of insomnia. He worked for years at Kempenhaeghe, Center for Sleep Medicine, and treated people with insomnia, parasomnia and delayed sleep phase syndrome. He is now adjunct director at the University of Maastricht. Merijn’s professional and personal mission is to create restful nights across the world. His motivation to give people a better night’s sleep arose when he experienced what it was like to have chronic insomnia in his twenties. He did not receive the right care and, in retrospect, not the right scientifically substantiated information that could have helped him get rid of the problem much sooner. Merijn’s slogan is “Sleep is Cheap”. By this he means that most people with insomnia do not need expensive products, apps or medication at all and that these often don’t help or even worsen the problem. For most people, a good night’s sleep can be achieved through natural solutions that cost little but are very effective. In many ways, we should learn to sleep like Cavemen again. Merijn van de Laar website Episode Summary: Why do modern people report worsening sleep quality, despite the emergence of optimized sheets, mattresses, sound machines, and sleep trackers have emerged during that time, and despite the fact that the amount of time people are sleeping hasn’t decreased for over fifty years? If people aren’t sleeping less than they used to, why are they less happy about their sleep than ever before. Dr van de Laar says, to improve our experience of sleep, we’re better off looking past the BS modern advice and look back in time — to see how our ancestors (probably) slept. What is sleep, and why is it so important? Any parts more important than others? Why is an adults sleep so fragile while a child's sleep so easy and sound? What can we learn from how the Hadza sleep? Do they get 7-9 hours of sleep, sleeping straight though the night? What can we do to improve our sleep? Related episodes & links: Sleep Like a Caveman on Amazon https://merijnvandelaar.com/ Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the Guest Roger Seheult, MD, MedCram Co-Founder & Instructor (MedCram.com website) Dr. Seheult is currently an Associate Clinical Professor at the University of California, Riverside School of Medicine, and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. Dr. Seheult is also quadruple board-certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and Sleep Medicine through the American Board of Internal Medicine. Episode summary: NEWSTART Pillars of Health are different than any other "pillars" I've encountered....the typical pillars, and there are so many, are so generic as to be useless. NEWSTART is different in two ways: (1) it brings attention and priority to aspects of health that are missed by the generic pillars, and (2) uniquely, it brings a focus to the entire point of remaining healthy or returning to health and fitness....and that is "purpose". Why do you want to be a fit, strong athlete? Is winning races really that important, or is health and fitness ultimately an means to an end. Where will your fitness take you? What will you do with the gift of life you have been given? This is what I am thinking about after my conversation with Dr Roger Seheult of MedCram. I hope you get as much to think about as I did. Related episodes & links: Episode 148 | Adventure for Life | Brian Keane Episode 143 | Nasal Breathing | George Dallam PhD Episode 144 | Muscle for Athletics & Healthspan | Mark Tarnopolsky MD PhD Episode 149 | Near Infrared Light is the Missing Puzzle Piece | Scott Zimmerman Yield and Overcome Mindset https://newstart.com/home Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: Bill Harris, PhD in Human Nutrition Dr. William (Bill) S. Harris is an internationally recognized expert in omega-3 fatty acid research, particularly concerning cardiovascular health. He earned his Ph.D. in Human Nutrition from the University of Minnesota and completed post-doctoral fellowships in Clinical Nutrition and Lipid Metabolism at the Oregon Health Sciences University. In 2009, Dr. Harris founded OmegaQuant, a company specializing in omega-3 blood testing, notably the Omega-3 Index test, which he co-invented in 2004. This test measures the levels of omega-3 fatty acids in red blood cells and has been widely used in research and clinical settings. ​ Over his 40-year career, Dr. Harris has authored more than 300 scientific papers on fatty acids and health. His significant contributions have earned him recognition as one of the top 2% of scientists worldwide based on research impact. ​ In late 2020, Dr. Harris transitioned from his role at OmegaQuant to establish the Fatty Acid Research Institute (FARI), where he serves as President and focuses on conducting and publishing research on fatty acids and health. ​ Dr. Harris is also a Fellow of the American Society for Nutrition and has co-authored multiple American Heart Association scientific statements on fatty acids and cardiovascular disease. Episode summary: Omega 3. EPA/DHA. Our talk today is mostly about how can the older athlete get the most out of the omega 3 nutrient…sources, forms of supplements, how to dose, what to take it with for better bioavailability, and anything else we should know. We also explore three other areas: what does our body do with omega 3’s? Is more better? should we take only EPA or only DHA? what’s the real story behind the recent negative headlines on omega 3’s (failed pharma studies, Afib risks, DHA is detrimental)? what’s the deal with the new stuff being marketed to us now such as SPMs (specialized pro resolving mediators) and Fatty 15 (they sure are good at marketing…is this a replacement for EPA/DHA?) EPA & DHA are not "essential fatty acids" but if you are interested in any of the many available benefits, eat more fish....or take fish oil or algae oil. Don't let your body be short of these vital nutrients. Lower resting HR (resulting in better oxygen to heart) Anticoagulation like aspirin but without stomach issues Reduced homocysteine Lower triglycerides Improved mitochondrial energy production Lower chronic inflammation Speeds resolution of acute inflammation (from injury or training) Related episodes & links: Nature article: Blood n-3 fatty acid levels and total can cause specific mortality from 17 prospective studies OmegaQuant website Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: Mark Faulkner, President & Founder of Vireo Systems. After graduating college with a degree in physics, accompanied by a heavy emphasis on biochemistry and research, Mark began his career in the “business of science” at one of the largest publicly traded multinational diagnostics, pharma, and medical device businesses. Mark later co-founded a forensic toxicology and healthcare laboratory that provides science-driven drug testing, post-mortem, and consulting services. Based on that experience, Mark founded Vireo System to manufacture CON-CRET, the only US manufacturer of creatine to provide athletes and everyone else high quality creatine formulations. https://vireosystems.com/ https://con-cret.com/pages/science Episode summary: Creatine is no longer just for muscle building or improving power; creatine makes cells everywhere in the body more efficient at making energy. Creatine is now at the top of my supplement list, but I've been taking it incorrectly for 30 years. Check out my conversation with Mark Faulkner, Founder & CEO of the only US manufacturer of creatine. We discuss how creatine helps the muscles, brain, bones, immune system and more, how to dose, what to mix creatine powder with to improve absorption, and much more. Discussion points: What is creatine? Arginine, Glycine, Methionine in a chemical structure. How does it help so many aspects of health? The body makes creatine so it is expecting it. More than we can make or eat can be used. How to dose and take creatine to get the benefits desired? The key is solubility via chemical make-up or via temperature of mixing liquid. What are the various types of creatine....why not just use the regular variety (monohydrate)? Consider, gut issues / bioavailability (do you have stomach upset?) vs cost (modesty higher expense for higher solubility and US/European manufacture) Considerations for quality? Testing certifications. Country of origin. ## Creatine's Role in Energy Efficiency and Oxidative Stress Creatine does make cells more efficient at energy production, particularly during high-intensity activities, while also potentially reducing reactive oxygen species (ROS) and inflammation through several mechanisms: 1. **Energy buffer system improvement** Creates a rapid ATP regeneration pathway independent of oxygen Reduces the demand on other energy systems (glycolysis, oxidative phosphorylation) during intense efforts This metabolic efficiency means less byproduct formation per unit of work 2. **Mitochondrial protection** Recent research suggests creatine helps stabilize mitochondrial membranes May improve mitochondrial function and reduce electron leakage (a major source of ROS) Can potentially increase mitochondrial efficiency, reducing the oxygen required for ATP production 3. **Direct antioxidant properties** Some studies indicate creatine has mild direct free radical scavenging abilities May help neutralize certain ROS, though this is not its primary mechanism 4. **Anti-inflammatory effects** By reducing cellular stress and improving energy efficiency, there's less metabolic disruption Less disruption means reduced inflammatory signaling cascade activation Studies show decreased inflammatory markers like TNF-α and IL-6 with creatine supplementation 5. **Enhanced cell membrane stability** The cell volumization effect may help maintain membrane integrity during stress More stable membranes are less susceptible to oxidative damage The combined result is a cellular environment that can produce energy more efficiently while experiencing less oxidative stress and subsequent inflammation, especially during high-intensity exercise or metabolic challenge Related episodes & links: Episode 103 | Better Bloodflow & Healing from Nitric Oxide | Beth Shirley RPh CCN https://www.health.com/types-of-creatine-8724832?utm_source=chatgpt.com https://www.mdpi.com/2072-6643/14/5/1035 https://www.nutraingredients-usa.com/Article/2024/04/08/CON-CRET-stands-behind-creatine-HCL-gummies/ Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: Bob Seebohar is a board-certified specialist in sport dietetics, an exercise physiologist, a strength and conditioning coach, and a USA Triathlon certified elite, youth, and junior coach and a competitive endurance athlete. Bob Seebohar was the director of sport nutrition at the University of Florida and a Sports Dietitian for the US Olympic Committee where he traveled to the 2008 Olympic Games as the sports dietitian for the U.S. team. He now runs his own practice eNRG Performance (enrgperformance.com) and serves as the consulting sports dietitian for the Las Vegas Golden Knights professional hockey team and the consulting dietitian for the entire University of Denver athletics program. He has authored many books including: Nutrition Periodization for Athletes, Metabolic Efficiency Training: Teaching the Body to Burn More Fat, Caffeine Protocol for Endurance Athletes, Sodium Loading for Endurance Athletes, Metabolic Efficiency Recipe Book, Neuromuscular, Dynamic and Functional Exercises for Athletes, Prehab Exercises for Athletes, Fuel4mance Smoothie Recipe Book, Performance Nutrition: Applying the Science of Nutrient Timing, and Sports Nutrition for Young Triathletes. He currently also owns & operates Fuel4mance, a sports nutrition consulting company (www.fuel4mance.com), Elite Multisport Coaching, an adult endurance coaching company (www.teamemc.com) and Kids that TRI, a non-profit youth triathlon organization (www.kidsthattri.org). Episode summary: Teach your body to burn more fat to improve health and performance. The concept of Metabolic Efficiency (ME) can be applied to individuals just beginning exercise, fitness enthusiasts and the seasoned athlete. Metabolic Efficiency describes the relationship between the body's ability to use fat and carbohydrate as energy sources across a variety of exercise intensities. ..more than ability…it’s the training of the body to use the right fuels at the right time. Being more of a "fat burner" will allow you to improve your health, reduce risk for chronic disease, lose weight and body fat, improve athletic performance and eliminate gastrointestinal (GI) distress. According to Bob Seebohar, older male athletes looking to improve fat burning and reduce insulin resistance should focus on these specific strategies: Train in Zone 2 consistently - Prioritize longer, lower-intensity aerobic sessions (heart rate around 60-70% of max) to enhance mitochondrial function and fat oxidation Implement "fuel timing" - Practice strategic carbohydrate periodization by limiting carbs during easy training and saving them for around higher-intensity sessions Practice overnight fasting - Extend the natural overnight fast (12-14 hours) to enhance fat adaptation, potentially combined with some fasted morning training Focus on protein quality and timing - Consume adequate protein (1.6-2.0g/kg bodyweight) distributed throughout the day to maintain muscle mass, which is crucial for metabolic health in aging males Include strength training - Incorporate 2-3 weekly sessions of resistance training to support muscle mass and insulin sensitivity Address testosterone naturally - Support natural testosterone production through adequate dietary fat intake (especially monounsaturated sources), zinc-rich foods, quality sleep, and stress management.  Limit processed foods and added sugars - These directly contribute to insulin resistance and inflammation Emphasize anti-inflammatory foods - Include omega-3 rich foods, colorful vegetables, and specific spices like turmeric Consider timing of food intake - Front-load carbohydrates earlier in the day when insulin sensitivity is naturally higher Monitor recovery carefully - Older athletes need more recovery time, and inadequate recovery can worsen hormone profiles and metabolic efficiency. Related episodes: Episode 154 | Adaptive Range Expansion for Peak Performance | Mike T Nelson PhD Episode 144 | Muscle for Athletics & Healthspan | Mark Tarnopolski MD PhD FRCPC Episode 107 | Dr Phil Maffetone Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: Ellie Phillips DDS is a dentist with over four decades of experience, focusing on empowering patients to stop cavities and heal gum disease naturally. She recommends a specific collection of commercially available oral care products, but ONLY when used in a particular synergistic sequence to balance mouth biochemistry, protect enamel, and fight plaque (without harming nitric oxide production). DrEllie.com Dr Ellie's credentials: Graduated as a Dentist from Guy’s Hospital Medical School in London Worked in three countries: the U.K., Switzerland and the United States during the 40 years of my career, serving a wide array of patients including: special needs, seniors in nursing homes, babies and preschool kids. Previously a faculty member at the University of Rochester in New York Creator of Zellie’s - a line of dental mints and gum sweetened only with 100% pure xylitol. Founding Member of the American Academy For Oral Systemic Health (AAOSH) Author of: Kiss Your Dentist Goodbye and Mouth Care Comes Clean Episode summary: Dr Ellie is a highly experienced dentist and a leading advocate for people to take such good care of their mouths that they don't need dentists. Dr Ellie agreed to help Wise Athletes by explaining the basics of how the human mouth repairs damage to keep teeth and gums strong and healthy over a long lifetime, while also not allowing oral bacteria to infect the body which leads to heart disease, dementia, and diabetes. Dr Ellie also explains how people undermine those natural functions with entirely avoidable errors....leading to tooth decay, gun disease, and poor nitric oxide production. For the older athlete, oral health is low hanging fruit for higher performance. The upside is a better smile, a healthy mouth, and a long, healthy life. After talking to Dr Ellie, I am convinced that oral health is a missing pillar of health that is so easy to do right if we only knew what to do. You've come to the right place to find out how. Impact of Oral Health on Overall Health Cardiovascular Disease: Poor oral health, particularly gum disease, has been associated with an increased risk of heart disease. The bacteria from inflamed gums can enter the bloodstream, potentially leading to arterial plaque formation and heart complications. Diabetes: There is a bidirectional relationship between diabetes and periodontal disease. Individuals with diabetes are more susceptible to infections, including gum disease, which can, in turn, affect blood sugar control. Respiratory Infections: Inadequate oral hygiene can lead to the inhalation of bacteria from the mouth into the lungs, increasing the risk of respiratory infections such as pneumonia. Cognitive Decline: Emerging research suggests a connection between oral health and cognitive functions. For instance, a study found that individuals with fewer natural teeth at age 70 had a higher risk of cognitive impairment and mortality. The 4 Keys To Oral Health: Daily oral care, Good saliva, Lifestyle & daily habits, Repair & Maintenance Key #1 -- Daily Oral Care -- oh so important. But before you rush to "brush and floss", consider a few important things about your choice of toothbrush and toothpaste and how (or if) you should rinse or floss Toothbrushes Clean Your Toothbrush Every Time.   Don't Just Rinse Your Brush.  Bacteria Die When They Dry. Allow your brush to dry for 24 hours between uses in a cup or holder so that air can circulate around the bristles.  You need one toothbrush for the morning and one for the evening! Never Put Your Toothbrush in a Drawer or Bag.  Toothbrush Design. It's more important to brush with a good technique than to buy an expensive brush. Toothpaste Some Toothpaste Can Harm Oral Health.  Avoid Toothpastes with: abrasives, peroxide, baking soda, or glycerin. Avoid Whitening Pastes. Whitening products are generally too aggressive for enamel and can lead to erosion and fracture after long-term use. Avoid Glycerin / glycerol. Glycerin/glycerol seems to interfere with the natural repair and replacement of minerals in teeth. Sensitive Toothpaste. Sensitive pastes often contain stannous fluoride - a tin-based product designed to block pores or holes in teeth. These holes formed from loss of minerals and these pastes provide a quick fix, not a solution, to the problem of sensitivity. Plaque Control Toothpaste.  Some toothpastes are designed to dissolve the proteins that are an essential component of a healthy mouth ecosystem. Triclosan, a common ingredient in plaque-control toothpastes, has been shown to interact with chlorine in tap water to form chloroform and to potentially disrupt important hormones.   Mouth Rinses -- Not all mouth rinses are a problem Watch the Acidity. Many well-known mouth rinses (even "healthy" ones and ones advertised for dry mouth) are acidic, some with a shocking pH as low as 3.3! Whitening products can be acidic with a pH below 2.0. Some Mouth Rinses Strip Teeth of Protective Proteins. Avoid rinsing with hydrogen peroxide or baking soda - especially if you have sensitive teeth, gum recession, or a groove at the gum line. Some Mouth Rinses Contain Glycerin.  Avoid Strong Antiseptic or Antibiotic Mouth Rinses. Some rinses wipe out disease bacteria and at the same time they damage the healthy bacteria that are an essential part of a healthy mouth ecosystem.  Avoid chlorhexidine Flossing Is Flossing Necessary? "Floss" was designed to clear food particles when dentists thought food particles caused gum disease and cavities. Now we know these are bacterial infections and that floss is not the best tool for resolving this bacterial infection. Is Flossing Dangerous? If you have a highly infected mouth with cavities and gum disease the act of flossing could push these life-threatening bacteria into your blood (bacteremia). Hydro-/Liquid Flossing. "Water-picking or hydro-flossing" may stop gum pockets from healing - possibly by damaging fragile periodontal fibers that are trying to "zip-up" gum pockets around teeth. If your gums are unhealthy, do NOT use this equipment! Key #2 -- Saliva  -- Our mouths are bathed in saliva, a liquid that is perfectly equipped to balance and restore any minerals that acidity leached from our teeth. Our Saliva is the perfect rinse Our own mouth liquid can be the perfect and most healing mouth rinse. Allow teeth time to interact with your own saliva - especially in the afternoon hours when saliva composition is most healing. At night our saliva usually becomes acidic. It is vital to prepare our teeth well before going to bed at night and use products that promote mouth health and natural repair (especially if you are a mouth breather or snore). Saliva pH Our mouths are bathed in saliva, a liquid that is perfectly equipped to balance and restore any minerals that acidity leached from our teeth. After meals it can take an hour for healthy saliva to wash over teeth and replenish lost minerals. This process is called re-mineralization and when it occurs correctly it can be a healthy process that allows teeth to stay young, strong and healthy.  The caveat is that this rebuilding must occur immediately after damage and that the amount of repair must equal or exceed the amount of damage. Problems will occur when there is more damage than repair for some reason. Neutralize Saliva Healthy saliva is a naturally balanced liquid super-saturated with calcium and phosphates that have the capacity to repair and replenish any minerals that were lost from teeth. Nothing manufactured comes close to the ability of healthy natural saliva to deliver minerals to teeth in this process called re-mineralization. Only when the amount of damage is greater than the ability of saliva to repair this damage does our dental health deteriorate. Saliva is Diluted by Constant Sipping Habits. Stop sipping drinks throughout the day; instead, drink adequate amounts of liquid at meal times. At least stop sipping for an hour or two after lunch. Non-Water Drinks Strip Teeth of a Protective Protein Layer and Cause Excessive Damage. Even “body-healthy” liquids – like lemon water and cider vinegar – can adversely affect mouth health. Acidic water (many bottled and tap waters are acidic. Water will become acidic if citrus lemon or orange slices are added). Alcohol - all kinds Juices Coffee & Teas (including black tea and green tea) Carbonated drinks - especially with citrus flavor Kombucha Energy drinks Key #3 -- Lifestyle & Habits either help or hurt Avoid Practices / Habits that lead to Mouth Dryness Some people have a face or jaw shape that puts them at increased risk for mouth breathing – which reduces saliva’s ability to heal their gums or strengthen teeth. Others have difficulty breathing through their nose because of allergies or sinus issues. Dry mouth usually leads to sensitivity, staining, bleeding gums and tooth fractures. Avoid Practices / Habits that lead to Mouth Acidity How long is your mouth acidic each day? Acidic conditions dissolve minerals out of teeth and leave them soft, more likely to stain and more likely to erode and wear. Acidity provides the conditions for harmful bacteria to multiply – leading to bleeding and the onset of periodontal pocketing and gum disease.  Many drinks and foods are acidic –even healthy ones – and periods of acidity will need to be balanced or else they will cause serious mouth problems. Foods that contain sugar or carbohydrates create acidity in the mouth. The problem is not short spells of acidity but the creation of extended periods of mouth acidity – by sipping or snacking over many hours.  To-Do's to limit acidic conditions and give teeth time to interact with undiluted saliva. Chew xylitol gum or eat a xylitol mint frequently during the day to stimulate a flow of alkaline saliva into the mouth. This helps control long periods of mouth acidity after eating or drinking and creates ideal conditions for the replacement of minerals into teeth.  Topical use of a little sodium fluoride toothpaste or a 0.05% sodium fluoride rinse has been shown to work synergistically with xylitol. This means it will speed and improve the absorption of minerals into teeth. We do not recommend drinking fluoride but the topical use of tiny amounts of fluoride can help teeth to attract minerals from saliva and into the tooth’s surface. End your meals with a tooth-protective or alkaline food (celery, cheese) and a swish of alkaline water and/or a xylitol mint or piece of gum. . Before sleeping - prepare your teeth for a long night – a time when your mouth may be very acidic and dry (especially if you are a mouth breather or snore). A xylitol nasal spray may help with nasal congestion and encourage more natural breathing, while you sleep. A good oral probiotic (formulated with xylitol) may be helpful for people with a dry mouth or acidic saliva. Use this only after you have implemented all the other changes Key #4 -- Repair & Regeneration -- Dr Ellie's System Pre-Brush Rinse CloSYS is a gentle mouth rinse that reacts with your saliva during the first 30 seconds it is in your mouth to create oxygen – and if you keep the rinse in your mouth an additional 30 seconds, the oxygen will help to disrupt harmful mouth bacteria of cavities and in periodontal pockets. The mouth’s most harmful bacteria thrive in low oxygen – so remember – a timed 60 seconds (not shorter and not longer) will give you terrific results with no harm to healthy mouth bacteria. Tooth Brushing & Gum Massage The mechanical (brushing) is not so much to “clean” teeth, but to achieve a gum massage. The aim is to stimulate circulation in the gum tissues around teeth. Most people are told to use a soft brush – but this is inadequate for this purpose and will not achieve the circulation and blood flow necessary for gum healing.  Providing that you protect teeth from abrasion damage by using the CloSYS pre-rinse, you will safely be able to use dense (a firmer) brush without fear. Always select a high quality brush and be sure to have a new brush regularly (especially if you are fighting cavities or gum disease) and allow brushes to air dry for 24 hours between uses. Crest Cavity Protection Regular Paste is proven to help mineralize teeth and on the tube it is able to claim that it  “helps stop cavities before they start.” This specific Crest formula is different from more modern formulations which are not recommended as part of this system. For amazing results, use the Crest Cavity Protection Regular Paste that contains sodium fluoride, silica, and has no glycerin. Target Specific Bacteria Listerine is a misunderstood mouth rinse! Listerine is an essential oil rinse with a strong taste. It is a very important part of the Complete Mouth Care System, especially for anyone fighting cavities or gum disease. Two formulations are suggested: Original or Cool Mint. Don’t use other formulations – no matter how “natural” they appear.  The essential oils in Listerine effectively target (reducing by 99.9%) specific plaque-forming bacteria called streptococcus mutans. Left unchecked, this bacterium matures every 12 hours to form complex bacterial masses responsible for cavities, gingivitis, bad breath and potentially more serious periodontal gum disease. Listerine does not harm the mouth’s diversity of good bacteria or the mouth’s production of nitric oxide. This is a completely false myth. Promote Mineralization Daily ACT is a dilute 0.05% sodium fluoride rinse, with a comparable fluoride dilution as water that is recommended for drinking. Do not consume unnecessary fluoride, but topical fluoride rinse is a vital finale. ACT encourages minerals from saliva to be absorbed into teeth where they can naturally repair, strengthen, and beautify tooth enamel. Natural mineralization will occur for hours after providing you do not eat or drink anything afterward. This is how it is able to help enamel resist acidic damage and how it can help to heal cavities and naturally whiten your smile. Extra mineralization is the natural way to reduce tooth sensitivity – and this can occur in less than a week when you use the entire system of care. Related episodes: Episode 103 | Better Bloodflow & Healing from Nitric Oxide | Beth Shirley RPh CCN Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice.

Professional Grade Supplements for WiseAthletes About the guest: Olle Johansson, PhD, is a former associate professor at the department of neuroscience, Karolinska Institutet. His research focuses on the biological effects of electromagnetic fields and the potential consequences of unbridled expansion of global communications networks. He is outspoken in his desire to inform the public of the known dangers of electronic devices and wireless technologies, particularly to children, who are more susceptible to the effects. Please consider funding Prof. Johansson’s research: https://research.radiation.dk Olle is a past associate professor at the Karolinska Institute, Department of Neuroscience, and head of The Experimental Dermatology Unit as well as a guest and adjunct professor in basic and clinical neuroscience at the Royal Institute of Technology, Stockholm. He has published more than 600 original articles, reviews, book chapters and conference reports within the fields of basic and applied neuroscience, dermatology, epidemiology, and biophysiology. Article from Johansson O, "Stop! In the Name of Life!”, Jan 9, 2025 -- https://newsvoice.se/2025/01/radiation-exposed-bacteria/ Episode summary: How can you protect yourself and family from possible harms of nnEMF without giving up every modern convenience? Look for opportunities to reduce power, increase distance, and eliminate exposure wherever the inconvenience is low: while you sleep, what you didn't even know was turned on....or the exposure is high (cell phone in your pocket all day everyday) Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save big on high quality supplements. Thank you! Email us your questions at info@wiseathletes.com. *This content is never meant to serve as medical advice. Pro Level Supplements