wise athletes podcast

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

Professional Grade Supplements for WiseAthletes About the guest: Gage Banks's expertise encompasses the complex relationships between airway function, hearing, vision, dental occlusion (how teeth align), and tongue positioning—all of which play crucial roles in regulating body tension and balance. By integrating this specialized knowledge with his foundation in orthopedic care, breathwork, and neurovisceral techniques, Gage helps patients understand how these systems influence their movement patterns and daily function. His comprehensive approach addresses various conditions, including TMJ dysfunction, sleep apnea, breathing disorders, and dental-related pain, working collaboratively with local dentists to provide coordinated care for optimal results. "Just mobilizing joints, giving patients stretching and strengthening exercises, or having a patient participate in 'core stabilization' is not sufficient to address the complex interrelationship between the available mobility of the human system and the integration of automatic and volitional motor strategies.”  Gage's Credentials: Gage Banks website - kinectphysicaltherapy.com Master of Science in Physical Therapy (MSPT) Manual Therapy Certification (MTC) Certified Functional Manual Therapy (CFMT) Fellow of Functional Manual Therapy (FFMT) Fellow of the American Academy of Orthopedic Manual Therapy (FAAOMPT) Episode summary: Gage Banks came recommended to me as a voodoo healer, a bringer of solutions for inscrutable problems. I found Gage to be an intelligent problem solver who opened my eyes to the problems we create for ourselves by living a modern, habitually unbalanced life. Our physiology is a magnificent thing. Billions of years of trial and error have led to a self repairing and adapting mechanism that is us. Our modern world has changed the game faster than our instinctive mechanisms can change so it is up to our conscious selves to know what can go wrong to take corrective action. Bullet point summary: It’s when we get so out of balance that we cannot find balance when we need it Reintegrate ourself in the world so we can flow in the world Stand on one leg with your eyes closed to see if you are overly focused on central vision Tongue extension: deviation and impression of teeth Grabbing the pen with your eyes closed Watching your feet when you walk to be careful  Looking at the stairs when you walk on them.  Being too careful means you are locked up.  Walk with a forward head. Not swinging arms when you walk.  How to put yourself in the world? (1) Look at your heels (or the underside of the chair) the entire time while you stand up or sit down (avoid the "plop") (2) Walk and notice what you do: look at the ground near your feet? just notice what you do. (3) Walk and pick a place to look off in the distance while noticing the peripheral vision (without looking at the things in the periphery) (4) Walk and swing your arms forward and backward while rotating shoulders....see your arms with your peripheral vision (5) Then look for tension where you don't need it....let it go. Emphasize rhythm and flow. Related episodes: Episode 151 | Pain is NOT all in your head | Rick Olderman, MSPT Episode 121 | Recovery for Performance Longevity | Brian MacKenzie Episode 14 | Solving Athlete Pain | Charlie Merrill, PT Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save HUGELY 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

Professional Grade Supplements for WiseAthletes About the guest: Dr. Gillett enjoys providing holistic individualized care to his patients. His practice includes preventative medicine, aesthetics, sports medicine, hormone optimization, obstetrics and infertility, integrative medicine, precision medicine including genomics, and aesthetics. He believes that each human is a unique creation that requires attention to their body, mind, and soul. He uses shared decision-making and an evidence-based approach. He firmly believes “food is medicine” and “exercise is medicine”. Dr. Gillett describes the “7 pillars of health”: exercise, diet, sleep, stress, social, sunlight, and spirit. These are more powerful than any medication or supplement. He enjoys spending time outdoors on the farm with his wife, two sons, daughter, and wolfhound. Kyle's website: kylegillettmd.com/ Gillett Health website: gilletthealth.com/ Kyle's YouTube Channel Kyle's Credentials: Dr. Kyle Gillett is a dual board-certified physician specializing in family medicine and obesity medicine. He earned his medical degree from the University of Kansas School of Medicine and completed his residency at Cox Family Medicine Residency Episode summary: Kyle walks me through the details behind: hair loss, BPH (benign prostate hyperplasia), and low T, what we can do to keep it from happening or stop it, and his perspective on choosing between finasteride and dutasteride....two of the major players in solving the big 3. Key Points: General recommendations for older m once a week 1mg dutasteride is a good preventative program (hair and prostate) with limited side effects (sunflower lethicin ) Low dose tadalafil EOD or daily  TRT if needed and risks (cancer) are low  Hair loss regiment ( 3 layers) anti androgen (dutasteride) growth agonist (minoxidil) micro needling Big 3: hair loss, prostate growth (and cancer), and low T. Related?   People with insulin resistance, higher IGF-1, more pronounced metabolic syndrome (pre-diabetes, type 2 diabetes) are more prone to issues  Metabolic syndrome and sleep apnea are the two leading causes of low total testosterone (but not necessarily causing low free testosterone) Free T and DHT matters more for athletic performance and body composition  Total T matters more for how you feel, and for delivery of androgens to the prostate (growth) Several different types of 5 alpha reductase enzyme; finasteride and dutasteride have different effects on each which is why they can have different effects.  It mostly about the ratio of testosterone plus dht vs estrogen. If the ratio changes you are more likely to have symptoms of high estrogen Free T = calculated with total T and SHBG (tightly binding) and albumin (loosely binding) Free T should be 2-3x lower than estrogen (in normal, not same units). If 4-5 lower estrogen too high.  free t of 15 ng/dl; estrogen pg/mil of 45 (45/15=3) Free T usually listed as ng/dl (0-50). Can be pg/mil.  Estrogen usually in pg/mil When on dutasteride or finasteride, have to watch the ratio more closely because the lower dht makes you more sensitive to higher estrogen.  1-2/x week dose of dutasteride will decrease DHT but increase testosterone and estrogen.  SHBG. Why does it reduce free t?  SHBG is a good thing unless you have a low free T As long as free t is 12-15 ng/dl, then the higher the SHBG the better. Helps with stability, metabolism, and delivery to tissues…correlation with longevity.  More SHBG:  happens when T is low, when estrogen is high, when insulin is low.  long time endurance athletes:  years with low insulin levels due to long exercise…the bodies of such people gets stuck in the high SHBG mode.  Mostly it is better to improve free T by increasing total T rather than reducing SHBG  However, a few things makes sense to do:  take boron if deficient.  Dates. Raisins.  Try pre or inter workout carbs if you are normally a low carber. It will stop you from having very low insulin but won’t cause high insulin due to the exercise.  Insulin peaks can lead to insulin resistance but dips in insulin lead to high SHBG.  SHBG is a sort of buffer system. It keeps the testosterone in check without losing it but available when needed.  The ratios are what matters most but the absolute levels can have an effect. Very high estrogen will lead to high platelets (blood clots).  Taking a lot of T will lead to high estrogen which can cause a problem despite the ratio being good.  If body fat is normal: male: 10-22% ; female: 17-33% - less likely to have high conversion of t to estrogen and dht when taking replacement doses of T.  2/3rds of Americans have metabolic illness (maybe 90%, really).  “Overweight and obesity epidemic”. Fasting glucose over 100 or fasting insulin of 7 or over.  CRP highly correlated with risk of heart attack and stroke.  Oral testosterone replacement therapy is coming and helps with visceral fat.  TRT replacement can be useful even temporarily even if just above the low end of normal.  TRT replacement therapy is not necessarily forever. Can be used to get out of a doom loop  Rule of thumb:  99% likelihood of getting back to baseline T if no damage. Testicles need to be the same size.  If there has been shrinkage, can get back.  If starting at 300, can get back. If starting at 300 10 years ago, then get back to 250 without T medication.  A person with moderate total T but very low free T due to obesity would be helped by losing the extra body fat.  But that letting feels so bad (low mood, low energy, hates working out) that TRT can help get that person over the hump of feeling better to make progress on the fat loss and enjoying workouts more. Then plan to stop the T once the fat is down and the muscle is up.  Natural total T will be about the same, maybe a little less, but free T will be much higher.  ED is the canary in the coal mine. Plaque in arteries mean plaque in blood vessels leading to penis (and brain, etc).  PDE5 is the enzyme that degrades NO. It increases significantly in older people. So NO does last as long. Viagra and Cialis stop the PDE5 action to make NO last longer so the erection lasts longer and blood vessels in the body are relaxed longer. But more NO is not better unless low. The body adapts to these drugs so they don’t work as well if taken all the time.   Best to slightly inhibit SDE 5. Take cialis 2.5mg EOD or 3 days per week.  Cialis also helps with BPH by relaxing the vessels that allow more pee flow.  Reduce nighttime peeing.  Gold standard for improving ability to pee with BPH: Alpha blockers (flowmax et al). Can have significant sexual disfunction issues.  Alphazosin has less side effects. Also helps with kidney stones.  5 alpha reductase inhibitors— stop DHT causing growth in prostate.    Lock the growth in prostate growth and even reduce the size.  Good for hair, skin, heart. Maybe a higher cancer risk.  Prostate Surgeries are getting better for preserving sexual function.  Medical management vs surgery is a hard question. Individual due to varying side effects sensitivity.  Should interrupt the natural growth of the prostate. Lifestyle and medical interventions can help.  5a reductase for prevention is tricky. If been on finasteride for a long time with little prostate growth and a low PSA, don’t change. If starting later in life, and PSA is not low, then there is a risk of high grade cancer. Similar to risk of TRT of birth control — not extreme but scary.  No post dutasteride syndrome.  Most common side effect is feeling like having low T even when T is not low. But avoids issues with specific to nervous system or pubic skin. 1-2 capsules per week for hair rarely causes side effects. More might be needed for prostate.  Post finasteride syndrome is 90-95% in 20-30 year olds due to disruption of ongoing maturation in neurological and sexual systems  Hair loss regiment ( 3 layers) anti androgen (dutasteride) growth agonist (minoxidil) micro needling General recommendations for older male athletes once a week 1mg dutasteride is a good preventative program (hair and prostate) with limited side effects (sunflower lethicin ) Low dose tadalafil EOD or daily  TRT if needed and risks (cancer) are low  Related episodes: Episode 67 | Hormone Health for the Older Athlete | Kyle Gillett MD Episode 134 | Testosterone Envy | Rick Cohen MD Help the show: 3 ways to support our show:  Leave a review (or share this episode) Check out our Fullscript site to save HUGELY 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

Professional Grade Supplements for WiseAthletes About the guest: Dr. Mike T Nelson is a research-fueled Fitness and Nutrition educator. Dr. Mike has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. Better health as a foundation for better athletic performance is his specialty. He is the legendary creator of the Metabolic Flexibility and Physiological Flexibility programs. Dr Mike T Nelson Website Dr Mike's Credentials: PhD in Exercise Physiology from University of Minnesota BA in Natural Science from St. Scholastica MS in Biomechanics from Michigan Technological University Adjunct Professor in Human Performance for Carrick Institute for Functional Neurology Adjunct Professor & Member of American College of Sports Medicine Instructor at Broadview University Professional Nutritional Member at the American Society for Nutrition Professional Sports Nutrition Member at the International Society for Sports Nutrition Professional NSCA Member at the National Strength and Conditioning Association Episode summary: Dr Mike is famous for his ability to develop training protocols that bridge the gap between scientific research and actual results for his athletes. Dr Mike joins me to provide a framework for the crazy stuff we've all heard about and done....that might even make a big difference in reducing biological age and unlocking peak athletic performance. Some of this these therapies you may already be doing, such as sauna or cold therapy, or Wim Hof breathing or breathholds. But listen in to understand why these interventions work and how to organize them intelligently to enhance your resilience, longevity, and physical potential. Whether you’re an athlete or someone striving to feel younger and stronger, this episode is packed with insights to help you thrive. ----- Rebuild your Physiological Flexibility -- the 4 regulators to train: pH, temperature, CO2 tolerance, and expanded fuels. TEMPERATURE --Cold and heat exposure – embrace the temperature extremes. Turn your body into a machine that thrives under temperature duress. Hot -get hot outside or sauna Cold - cold water immersion, get cold outside, cold showers (see protocol below) pH -- ACIDIC vs. BASIC -- teach your body to handle high intensity exercise ("the burn") as well low-CO2 from hyperventilating Acidic: HIIT -high intensity exercise (Maximum Effort for a short time) Basic: Fast Breathing (supra ventilation) techniques like Wim Hoff and others, lower intensity exercise (Sustainable Effort for a long time) O2 & CO2 REGULATION -- expand your tolerance of higher CO2 with restricted and nasal breathing High CO2 Tolerance: light exercise with nasal breathing, slow/restricted breathing techniques and breath holds Low O2: high altitude training if you have access, shallow breathing for 10 minutes to bring SpO2 down and hold under 90% EXPANDED FUELS -- train your body to burn everything (fat / ketones vs. carbohydrates / lactate), and switch between fuels easily. Intermittent fasting and keto cycling aren’t diets—they’re survival strategies. Low glucose usage - fat burning; longer periods of fasting, longer time in zone 2 (fatmax) training, ketone supplements High(er) glucose usage -- increased time doing HIIT to create more lactate Note: Joe's Cold Shower Protocol (that actually works to make it possible to do this impossible feeling act) Turn on water....not hot but a warm temp Get under water, then turn the temp to cool (starts to feel bad) Do your washing and then rinse off soap Step away from water, and drop temp ½ way to coldest Put in arms in first Then step back and put in legs Then one shoulder, and then the other The chest Turn around and let the water spray onto your lower back, then move the water up to your neck Lastly, put your head under the water spray Step away from water, and drop temp to coldest Repeat process ignoring arms and legs.  Then start counting (start at 10 seconds and work up to 3 minutes), and repeat the core (ignore arms and legs) Don’t force it. Work up to 100% cold water if necessary. Repeated exposure will lead to pleasurable anticipation Don't break the habit or you'll have to start from scratch (believe me, I know) It is a marker of aging. Your declining ability to deal with extreme stresses eventually compresses your ability to deal with normal stresses. Push back at the extremes to remain functional and recover lost function. Use it or lose it. https://pmc.ncbi.nlm.nih.gov/articles/PMC4868097/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5730851/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6240408/ Related episodes: Episode 153 | The Physionical Man | Nic Verhoeven PhD of Physionic Episode 143 | Nasal Breathing for Health and to Avoid Injury| George Dallom PhD Episode 142 | Fasting Mimicking Diet | Joseph Antoun PhD Episode 32 | Helping Older Athletes Feel Young Again || Dr Mike T Nelson 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

Professional Grade Supplements for WiseAthletes About the guest: Nic Verhoeven PhD is the host of Physionic, an educational platform on YouTube dedicated to making medical research understandable to empower individuals to make informed health decisions. Dr. Verhoeven's specialty is translating hard data from complex scientific studies into understandable and actionable information for the lay public. In this mission, Nic is entirely successful. Youtube.com/physionic NIc's Credentials: Ph.D. in Molecular Medicine / Cell & Molecular Physiology Cell & Molecular Biology Researcher [10 years] M.S. Exercise Physiology Professor of Physiology, Nutrition Episode summary: Nic and I boil the ocean on many topics that needed answers from the best source of scientific research findings. Nic is the best science communicator in the business. Our chat ran a bit long but it will be worth your time. Enjoy! Below are my notes that Nic referred to during our conversation....Nic agreed with some of my thoughts but not all...listen to Nic, not me. Layer #1 – the base layer…stuff to avoid… interventions with the fewest side effects are the stupid things you stop doing….any thoughts on the stuff to avoid? Avoid narrow diets for long periods of time…eat a variety of foods Avoid pollution / toxins….no smoking or any smoke in lungs, avoid heavy metals, plastics, nnEMFs, other? Stop screwing up your circadian rhythm…don’t need stimulants to wake up and drugs to feel sleepy…nighttime lighting, eating late, etc…”coffee is good for you” yeah, but don’t need it Stop drinking poisons…using alcohol (in drinks, in mouthwash) that kills NO production from diet.  Stop sitting all the time … Move throughout the day not just during workouts.  And don’t wear shoes all the time…your feet will thank you Stop being inside all the time …losing out on NIR/UV…too much blue spectrum from “white” LEDs. Get sunlight …open a window, go outside, use a full spectrum lamp if you cannot get out enough Layer #2 – the stuff where the max or min is better (no U shaped curve)…so much of biology is about the sweetspot…not too high or too low…but some things DO fall into the bucket of extremes are best …. any thoughts on these? apoB low as possible? Polyphenols… high as possible?  30 plants every week Fiber …for SCFA, for bowel transit…keep chronic inflammation low Advanced glycation end products (keep blood glucose in normal range & minimize burned foods) Fat isn’t bad…Visceral fat is bad … keeping / building muscle while losing / avoid adding visceral fat Alcohol doesn’t help much…reduces glutathione, impairs sleep, …learn how to relax without drugs Smoke in lungs – smoking, fires, etc Mouth breathing… Minimize mouth breathing….filtering, moisturizing, NO from nasal passages Viral load – exposome? Stimulants – caffeine, nicotine – double edge sword…don’t need it Max Mitochondria / ATP production – energy to power the cells to live and function properly…see layer #3 Layer #3 –a vigorous life for a dynamic physiology…the older athlete does not have the resilience of the young….we have to be more mindful…more purposeful in providing the right stimulus to the body to encourage the adaptations we want.  A steady state is only for dead people…. So, what can we do to create the upward spiral of improvement using cycles…progressive overload (hormesis) then recovery, and then again and again. Hot/cold – don’t be comfortable all the time. Sweat a lot. Shiver sometimes. Hard exertions / recovery – performance improvement comes at the edges…you cannot rest your way into a stronger, healthier body and mind (need HIIT (to clear out old mito), and long, low intensity (to build new mito)) Metabolic flexibility – carbs for athletic fuel …burn fat when not eating… Calorie balance – eat excess for growth and in deficit for body comp/autophagy Protein:  high vs. low cycling for growth then autophagy Supplemental nutrients…cycle everything: teach the body to have resilience…avoid building tolerance Related episodes: Episode 143 | Nasal Breathing for Health and to Avoid Injury| George Dallom PhD Episode 142 | Fasting Mimicking Diet | Joseph Antoun PhD Episode 135 | Healthy Fat % | Vyvyane Loh MD 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

Professional Grade Supplements for WiseAthletes About the guest: Dr. Cory S. Goldberg BSc, MD, MASc, FRCS(C), FACS, MBA is a Plastic Surgeon with a fellowship in the Royal College of Physicians and Surgeons of Canada.  He is a diplomat of the American Board of Plastic Surgeons and is also a Fellow of the American College of Surgeons. He earned his MD degree from Queen’s University, Canada and completed his Plastic Surgery residency training at the University of Toronto, including a Master’s of Applied Science in Biomedical Engineering. He subsequently did sub-specialty fellowship training in Craniofacial Plastic Surgery at University of Southern California in Los Angeles, California. https://www.corygoldbergmd.com/ https://www.beautyspan.com Episode summary: Dr Goldberg explains his journey from plastic surgeon to longevity medicine, and explains how skin is a two-way window into our health status today and our trajectory for healthspan in the future. The short version is take care of your skin, and be careful of popular beauty products that only fake the look of health while actually injuring your skin. How are you doing in your health trajectory? You are doing well if you: have healthy looking skin (not: thin, crepey, spotty) are strong enough in all muscles have endurance for movement have little pain in your body have regular (daily at least) bowel movements are able to sleep and wake on a natural circadian rhythm without drugs can go without eating for a day without a problem GliSODin Study undertaken to examine the effects of an orally effective antioxidant supplement consisting of vegetable origin SOD chemically combined with wheat gliadin, GliSODin, on parameters of muscle damage, inflammation, and work performance in elite rowers during intensive physical activity. https://www.mdpi.com/2079-7737/11/10/1437 Link to a website for a research community dedicated to the understanding and advancement of GliSODin SOD / gliadin complex Related episodes: Episode 123 | Inspiring Stories of Older Athletes | Lauren Hurst 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