wise athletes podcast

Hari Mix, Founder and CEO of Calorify and a Stanford PhD, sheds light on the evolving landscape of metabolism and nutrition. He reveals why many athletes are moving from restriction to strategic fueling for optimal performance. Mix discusses the pitfalls of traditional calorie tracking and introduces cutting-edge methods like doubly labeled water for accurate energy measurement. He also uncovers the complexities of calorie impact on health and the critical danger of underfueling, particularly in sports, while addressing age-related metabolism myths.

Fullscript for WiseAthletes I think it is clear that nutritional supplements are a useful and medically legitimate way for me to meet my nutritional needs and support my efforts to be a strong athlete for a long time. Yet, the question of which nutritional supplements to buy turns out to be much more complicated than it appears … my conversation today will make that challenge less overwhelming.  If you have ever dared to wonder if that nutritional supplement you have been taking for the last year with no or little effect really contains the real botanical or amino acid or whatever you wanted and expected, then you have already realized you have no idea and no way to find out.  Sure, you can use 3rd party services like ConsumerLab but that can’t tell you if the bottle in your hand is the same as the one they tested.  So what is a wise athlete to do? Today on episode 131 I am interviewing Dr Jeff Gladd who is a medical doctor with his own clinic and the chief medical officer of Fullscript, a wholesale nutritional supplement fulfillment service serving over 6 million patients through 100,000 healthcare providers. Dr Gladd knows the ins and outs of the nutritional supplement business, and he shares his tips for how to find brands and to source product that provides the best chance of having the purity and potency you and I seek.   And he also shared his advice on specific supplements for the older athlete.  And be sure to explore the WiseAthletes Fullscript site where you can see for yourself if the product selection and pricing is as good as the quality control offered by FullScript. I am no longer buying from Amazon as I have done for years. It's time for me to make sure I am getting the purity and potency I need.  Bullet points: Navigate the nutritional supplement industry by focusing on quality first and then cost. A quality product in your hand can only come through quality control maintained throughout the manufacturing and distribution process...any step along the way with a company you can't trust and that hasn't been checked by 3rd party certifiers means you don't know what you are getting. Start with goals: what are you trying to accomplish: (1) do everything you can through lifestyle improvement, (2) then turn to supplements to fill in gaps: start at the top...what are the most important things to address, (3) don't take 25+ supplements...take 5-6 high quality nutritional aids that you can expect to work, and then test to be certain, (4) move onto the next thing to address. Certifications available: Certified Gluten Free, Vegan, Vegetarian, cGMP, NSF, Kosher Check, Certified Vegan, Certified Halal. UL, Informed-Choice, Informed-Sport, Friend of the Sea, Certified B Corporation, Non GMO Verified, USP, USDA Organic, GOED, IFOS, ISO, Certified Organic, Certified B Corporation®, NSF Certified for Sport, MOSA Certified Organic, QAI, Homeopathic, Clean Label Project™, MSC Fish, 1% For The Planet, Non-GMO, NSF Certified, Halal, Keto Certified, Plant-Based Certified Allergen indicators. Animal product free, Artificial color free, Artificial flavor free, Artificial preservative free, Artificial sweetener free, Casein free, Corn free, Crustacean/shellfish free, Dairy free, Egg free, Fish free, Gluten free, GMO free, Grain free, Grass-fed, Hydrogenated oil free, Hypoallergenic, Keto friendly, Kosher, Mustard free, Organic, Paleo friendly, Peanut free, Preservative free, Rice free, Salicylate free, Salt free, Sesame free, Soy free, Starch free, Sugar free, Tree nut free, Wheat free, Whey free, Yeast free Related info: As Chief Medical Officer, Dr. Jeffrey Gladd advises on company and product direction with the perspective of integrative and family medicine. In 2010, Dr. Gladd opened GladdMD Integrative Medicine, blending health-promoting care with high access technology. In 2011, he created and launched the web’s first nutrient depletion tool, www.mytavin.com. Dr. Gladd is a sought after speaker in his field, speaking at TEDx and being featured in various industry publications. Dr. Gladd has been featured in: Blog Talk Radio: Interview with Hello Health Customer Dr. Gladd Business People Magazine: Creating a Culture of Health RETHINKing Healthcare: Fort Wayne TEDx talk The Future of Medicine: Functional Forum Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes.

Fullscript for WiseAthletes Breathing is the essence of life. Yet lung function declines as we age. The chemicals and small particles breathed into our lungs leave a mark and reduce lung function, a little here and a little there. But we can slow the decline, and we can even recover lost function with targeted effort. Do you know how to protect and strengthen your lungs? Today I am joined by MeiLan K. Han, MD, a pulmonologist and the Chief of Pulmonary and Critical Care at the University of Michigan, and a national spokesperson for the American Lung Association. Dr Han is also the author of Breathing Lessons ... a rallying cry for lung health. With the authority that only a practitioner and medical researcher can deliver, Dr Han reveals the latest scientific thinking about the leading respiratory risks — including indoor and outdoor pollution, smoking and vaping, and wildfire smoke during outdoor exercise — and offers practical advice on how to protect the lungs. Listen in to learn about treating your lungs well and maintaining or recovering effortless breathing as you age. Related info and episodes: Episode 103 - Nitric Oxide w/Beth Shirley Episode 50 -- Breathing is a Skill w/ George Dallam, PhD Air Quality Index info More Dr MeiLan K. Han info: DrMeilanHan.com Dr Meilan Han on X (Twitter) Breath Lessons book on Amazon Dr Melan Han website @meilanhan on both Instagram and Facebook Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNTS

Fullscript for WiseAthletes This is part 2 of my bone health exploration, and this time the question is what should I do if I have osteoperosis? Is it game over? No. Absolutely not. But you will need to work hard to recover the bone health you lost. Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, will give you insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal. Avoiding pharmaceuticals if at all possible. Dr Doug Lucas is a double board certified physician specializing in optimizing healthspan and bone health. Seven years after completing his training at Stanford and starting his career as an orthopedic surgeon Dr Doug left the traditional medical model to pursue a second fellowship and board certification in anti-aging and regenerative medicine and achieve the status of fellow in Anti-Aging and Metabolic Medicine. Dr Doug has gone on to build a team of experts to help optimize patient's health and help them to live better, longer. The vision has come to fruition with 100s of patients seeing success by reversing chronic diseases like osteoporosis and diabetes but also by improving energy, performance and vitality. Bullet points Layers for building health…start at the foundation and build up…. Lifestyle (sleep, diet, stress mgmt., activity, sunshine, social, spiritual)…lots of these things can be done together…time efficiency is important.Keys to get right:  enough protein, enough calcium, the right dairy (A1 vs A2 casein) if possible?  Fermented …full fat is better?  a calm immune system, the right exercise/activity, sleep, stress mgmt stuff to avoid:  alcohol, salt, caffeine, fasting, yo-yo dieting, HPF highly processed food…antibiotics?  Proton pump inhibitors?  NSAIDs (aspirin?) Supplements based on need, which means testing (how do you test?  Anything beyond the standard panels?  How do you assess status or need?  I’m used to my doctors who say anything in the “normal range” is good enough…what other biomarkers do you use….BP, RHR, …any functional markers like grip strength or balance? Other related to testingWhat about allergies?  I’ve heard food allergies are an issue but is it the same for airway allergies like pollen or dust creating histamines?  Do antihistamines help?Melatonin?  Help with sleep and bones?What about non-chemical interventions?  Red/NIR light, UVB lamps, vibration plates, etc. Hormone optimization  — lifestyle then replacement based on real need.  But hormones affect more than bone….right?  Estrogen is the key for bone health?  How do men get enough estrogen for bones? Peptides – gray area….is this an area people should be careful about?  Stuff you can get online…can you trust it? Pharma – medications tend to be very powerful and have side effects.  Anything common that you find contributed to the bone health issues?  How do you deal with polypharmacy issues….accumulation of drugs taken forever? Longevity interventions?  Off-label?  Optimization of biomarkers vs. “normal range”?   (rapamycin?  MB?  ….a long list of off-label medications found to extend healthspan and lifespan in mice:  acarbose, metformin (when combined with rapa), SGLT2 inhibitors (canagliflozin)…and others. Related info and episodes: Episode 127 on Great Bones w/Dr Keith McCormick More Dr Doug Lucas info: Link to FREE Bone Foundations course (you'll have to share contact info) Optimal Bone Health website Optimal Bone Health youtube channel Optimal Human Health -- Doug Lucas bio Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNTS

Fullscript for WiseAthletes Mitochondria are the powerhouse of the cell, as we learned in high school biology. What's emerging from science more recently is how unhealthy mitochondria are at the heart of many diseases, and even shows up in our daily lives as feeling chronically fatigued or having brain fog. Improving mitochondrial function is at the heart of everything we do for athletic performance, health, and athletic longevity. Heck, mitochondrial dysfunction is one of the 12 hallmarks of aging...so what can we do? Today I am speaking with Dr. Scott Sherr who says "he is a conductor of all things optimal health & performance"....he says everything he does for his patients...whatever their issues are...is usually aimed at improving mitochondrial dysfunction. Dr Sherr is not just a medical doctor …his unique background has led him to build a medical practice combining the best of traditional and alternative medicine. Dr. Scott Sherr is a Board Certified Internal Medicine Physician and a specialist in Hyperbaric Oxygen Therapy (HBOT).  His clinical practice includes Health Optimization Medicine as its foundation plus an integrative approach to hyperbaric oxygen therapy, trargeted supplementation, synergistic new & ancient technologies, and more.  He is the perfect doctor to speak to the Wise Athletes podcast. But there is still more.  Dr. Scott is also the COO of Smarter Not Harder, the company behind Troscriptions, a line of unique supplements to optimize brain and body energy production and to relax and calm when needed.  And, as you will soon hear, Dr Sherr is the person who convinced me to try Methylene Blue, which has served to banish afternoon brain fog from my life. Bullet points (from Smarter Not Harder's THE ULTIMATE GUIDE TO METHYLENE BLUE) THE MAGIC HAPPENS AT LOW DOSES At low doses (<3mg/kg), Methylene Blue (MB) is called an electron cycler. It acts as an electron donor to the electron transport chain in your mitochondria, increasing ATP production. MB also works as an acceptor of free electrons from reactive oxygen and nitrogen species (i.e. it works like an antioxidant...one as powerful as vitamin C or glutathione, in fact). There are very few compounds that cycle electrons (i.e. donates and accepts them) as effectively as MB. MB also increases the cytochrome oxidase (complex IV) function in your mitochondria and drives increased glucose consumption. The latter occurs because, when the mitochondria are making more energy, they need more substrate to supply electrons to the electron transport chain. While increasing glucose consumption and energy production, MB also increases the supply of NAD+. At <2mg/kg, MB causes the release of nitric oxide and the dilation of blood vessels so that more oxygen-rich blood flows to the area of increased glucose consumption. MB can bypass potentially dysfunctional mitochondrial complexes I and II. This is why MB works to reverse or compensate for mitochondrial damage. MB concentrates in tissues with the most mitochondria (e.g. the brain where it readily crosses the blood-brain barrier) the heart, muscles, the liver, and kidneys. But...at moderate doses (3mg to 10mg/kg in most studies), MB becomes an electron donor and a pro- oxidant that facilitates the generation of singlet oxygen and peroxide radicals, especially in the presence of certain spectrums of light. This is likely the way MB works in septic shock (via nitric oxide synthase inhibition) and possibly in cancer treatment. Moderate doses can be useful for addressing infections or other acute injuries, but shouldn't be taken for long periods of time THE TOP 8 BENEFITS OF LOW DOSE METHYLENE BLUE MB donates electrons at the electron- transport chain (ETC) and increases ATP production. This effect can occur in the presence or absence of oxygen (works even at high altitude!). MB enhances the function of cytochrome oxidase (complex IV), making it work faster and more efficiently. This leads to increased oxygen consumption and increased ATP production, especially in the most metabolically active cells, like nerve cells in memory regions of the brain. MB stimulates glucose metabolism in conditions with and without oxygen + increases the amount of NAD + produced by mitochondria. The greater amount of NAD+, the younger your cells remain/become due to sirtuin activation. MB may function as a cholinesterase inhibitor, increasing the amount of acetylcholine available, a neurotransmitter in the brain responsible for arousal, attention, memory, and motivation. MB, combined with certain spectrums of light, are synergistic in mitochondrial activation AND may be anti-infective against bacteria, fungi, and viruses. MB functions as a powerful antioxidant as it scavenges the mitochondria and cytosol for free electrons to accept and neutralize. On the macro level, this is how MB is neuroprotective and may reverse skin, brain, heart, and other damage. In red blood cells, MB changes the configuration of the iron (heme) in hemoglobin, the molecule in a red blood cell that carries oxygen. This improves the oxygen-carrying capacity of hemoglobin, which leads to increased ATP production from the ETC. MB also has mood-lifting effects, functioning as a monoamine oxidase (MAO) inhibitor. Inhibiting MAO prevents monoamine neurotransmitter breakdown (dopamine, melatonin, and serotonin) which leads directly to increases in these neurotransmitters. USE WITH CARE Methylene Blue has been used for over a hundred years and, when used with care, is an extremely safe compound. However, it can cause toxicity at high doses (>3mg/kg), and even at lower doses toxicity can occur if used at too high a dose in this range or for too long. Also, combining Methylene Blue of any dose with SSRIs, SNRIs, or other drugs that prevent serotonin reuptake (including psychedelics) may cause serotonin syndrome. Do not use methylene blue with these types of medications. Methylene Blue is also not safe if you are pregnant, breastfeeding, or nonhuman It is also not safe if you have G6PD deficiency Related info and episodes: Episode 121 | Recovery for Performance Longevity | Brian MacKenzie of ShiftAdapt Anti-Aging Potentials of Methylene Blue for Human Skin Longevity Article on Uses for Methylene Blue. Paper on Methylene Blue Wikipedia on Methylene_blue Hallmarks of Aging (including Mitochondrial Dysfunction) More Dr Scott Sherr info: Dr Sherr on X (Twitter) Troscriptions website Dr Scott Sherr on Instagram Hyperbaric Medical Solutions website Dr Scott Sherr website Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNTS

Fullscript for WiseAthletes The surprising truth is that bone health is one of the key levers of health and longevity for men and women. Bone health is a driver AND a symptom of overall health that declines steadily past the age of 30. Yet, it is slow to give us feedback on our mistakes...it is a lagging indicator that is hard to fix once low bone density and/or quality have arrived. Do. Not. Let. It. Happen. I used to think I didn't need to worry about my bone health because I was a strong and active athlete my whole life. But I was wrong. Osteoporosis afflicts 50% of all women and 20% of all men, including life-long athletes who "did everything right". Today, on episode 127, I am joined by Dr. R. Keith McCormick to talk about Great Bones. Dr McCormick was an Olympic athlete who discovered 1st hand how "doing everything right" does not keep you safe from osteoporosis. His journey from Olympic athlete to bone fractures from osteoporosis at 45 years old, and back to competitive athlete at 69 years old has informed his deep knowledge about losing and regaining bone health. In his book, Great Bones, Dr McCormick explains not just the fundamentals of osteoporosis and the mechanics of bone loss and regaining skeletal health, but also what you and I can do to slow the decline in bone density and quality so we can keep our bone great bones well into our 60s, 70s, and beyond. In our chat today, Dr McCormick share a little of this knowledge with us. This episode is a bit long and we get into the weeds but there is important information shared all the way to the end.  Take your time, and get to the end. You will learn a ton about the hows and whys about having great bones. And how to avoid weak bones and fractures and the fear of fractures that may come for you if you are not careful. I can promise you that I am being careful starting now. Bullet points Bone health is a symptom and a driver of overall health Bone health drugs can buy time if you've fallen too far, but they are not a long term solution. Don't need them.. Bone breakdown and bone building is an all the time thing, just like muscle; if either breakdown or buildup gets out of wack you lose the balance and you lose bone density and quality. You have to signal to the body that you need strong bone. But you also need the substrates to build bone AND a clear signaling to the bone stem cells (immune system issues, inflammation issues, fat cells in bone marrow, etc) For Great Bones, you need: 1.2g/kg/day of high quality protein (collagen is good but doesn't count toward protein intake). Can take leucine and alpha ketogluterate to boost anaerobic effect of protein  Low chronic inflammation; over-active immune system is bad for bone (watch gluten and dairy). Also, long cardio sessions increase inflammation which is bad for bone. Frequent high impact activity (2x/day for 30 minutes is ideal); resistance exercise is the key A healthy gut for absorption of nutrients & avoiding immune system over-activation: lots of fiber, digestive enzymes (acidic digestion), herbs: berberine (good for gut and for bone) Sufficient nutrients, including calcium (not carbonate; 150-200mg a few times a day), magnesium (not carbonate); keep sodium in check; watch iron Get enough Vit D (test for 40-60 nanograms/ml; commonly 1000-5000iu/day) and Vit K (1 & 2 MK- 4&7). Omega 3 are helpful. Healthy sex hormone levels....don't be catabolic Stable weight (no yo-yo dieting); dramatic weight loss is bad for bone No fasting or IM if low BMI Vibration plates are not a good substitute for resistance exercise; useful for people who cannot exercise. Related info and episodes: Episode 78 on Bone Health w/Melissa Rittenhouse PhD More Dr Keith McCormick info: Wikipedia -- R._Keith_McCormick mccormickdc.com/OsteoNaturals, LLC Dr McCormick Blog Great Bones on Amazon The Whole-Body Approach to Osteoporosis on Amazon Dr McCormick on Twitter / X Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNTS

Fullscript for WiseAthletes Healthspan is all the rage now but beyond a healthy lifestyle what does that really mean? How can it be done? And what can I do now to ward off problems before the illness shows up? Today on episode 126, I am joined by Nathan Price, PhD, Chief Scientific Officer of Thorne HealthTech and co-author of the book, The Age of Scientific Wellness (2023). If there is anyone on the planet who can tell us how we can make this shift from merely treating illness to keeping ourselves healthy for a long, active life......Dr Price is just that person. Dr Price has been at the forefront of creating Precision Medicine as a co-founder of Arivale and Associate Director of the Institute of Systems Biology, and now he is helping Thorne to bring Precision Medicine to you and me. In case you don't remember, Arivale was that way ahead of its time company that offered ongoing wellness and nutritional coaching tailored to the results of each person’s genetic, blood and microbiome tests. Actual personalized medicine. Today, most doctors wait for clinical symptoms to appear before they act, and the ten most commonly prescribed medications confer little benefit to most people taking them. Nathan Price (and his co-author Leroy Hood) argue that we must move beyond this reactive, hit-or-miss approach to usher in real precision health―a form of highly personalized care they call “scientific wellness.” Using information from our blood and genes and tapping into the data revolution made possible by AI, doctors can catch the onset of disease years before symptoms arise, revolutionizing prevention. They say this approach is just getting started but has already had amazing results: diabetes reversed, cancers eliminated, Alzheimer’s avoided, autoimmune conditions kept at bay. All right, let's talk to Nathan Price about the technologies emerging this year and his thoughts on what wise athletes can do right now to slow the rate of aging. Bullet points Scientific Wellness -- a remaking of healthcare from reactive, reductionist reducing of symptoms ... to... figuring out how to keep people healthy while they are healthy...extend the span of time in health..."healthspan" Thorne Ventures...dedicated to launching a platform for health ventures Learned a ton from thousands of measurements over many years The most commonly prescribed drugs have a wide variety of effectiveness on individuals for many reason: microbiome, genome, etc. In 13% of prescribed drugs (including statins), the drug is transformed in the gut by bacteria before being absorbed. So the effect on each person is dependent upon the bacteria in the gut Once a person hits 50, a healthy person's gut microbiome begins to be less and less like anyone else's gut microbiome. There is no average person Examples: LDL cholesterol lowering: Genome identification of individuals with predisposition for high LDL....no way to lower LDL by lifestyle alone...need medication Weight loss: People with gut microbiome's (identified with fecal matter testing) that produced more SCFA lose weight more successfully Individual testing to find personalized health solutions: Genetic testing Normal blood markers for health Metobolomics --- 1000 small molecules....chemical markers in blood Several 100 Proteins -- Proteomics in blood (for discovery purposes) "Digital Twin" simulations -- a computer model of a human being that can comprehend status and changes in biomarkers to predict health issues and identify health interventions for individuals based on genome, blood markers, gut microbiome. For now, building digital twins for specific systems (brain, metabolic health, muscle wasting)....someday the whole human. Alzheimers / dementia is caused by a failure to sustain oxygen profusion in the brain...exercise is protective due to the increase in blood flow....but it isn't enough. Phosphatidylcholine is a rate limiter on brain energy production. Eat a diet higher in phosphatidylcholine (eggs, red meat, whole grains) to push out development of alzheimer's. But the wrong bugs in the gut can convert phosphatidylcholine into TMAO which is a cardiovascular health risk factor. Vitamin D -- digital twin models show the importance of vitamin D for brain health But a human is so complex that no one thing can make a difference. Just taking phosphatidycholine or just taking vitamin D is not enough. This is why RCTs often fail to show benefit....if the study is not large enough there isn't enough signal to show an effect even though it is a benefit....more is needed...people are rarely missing or deficient in just one thing. What do to now? Biological age models....make sure the results are actionable...need organ and system level data to be able to find weak links to target Make sure to have no big deficiencies in the lifestyle pillars For the older athlete, eat enough protein (food or protein powder)....probably more than you think you need...to avoid muscle wasting over time Emphasize mitochondrial health in multiple ways....Urolithin A shows promise (not a Thorne product) Get inflammation low...make sure no gut issues contributing to inflammation...Thorne has a gut microbiome test. Day Two is another good test. Omega 3's can help with inflammation. Quercetin is interesting for inflammation and to deal with scenescent cells in the body. NAD boosters (NR, NMN, etc) to help with DNA repair. Resolve insulin resistance...watch Hba1c Watch apoB to avoid ASCVD 4 big buckets to manage: Cardio-metabolic (insulin resistance, apoB, distribution of particle sizes, bioage, gut microbiome testing, VO2Max -- higher is better) Muscle wasting -- more muscle mass now to have more room to fall Dementia -- brain health. Rapamycin news: helps with brain oxygen profusion (at least for women). Cancer --- screen early (Galleri.com) to catch early. Related info and episodes: The Age of Scientific Wellness book on Amazon LA Times article on Alzheimer's More Nathan Price PhD info: Chief Scientific Officer of Thorne HealthTech, targeting personalized supplement and testing unit leverages clinical science, biometric testing, and multi-omics data. https://www.thorne.com/who-we-are Past Professor and Associate Director of the Institute for Systems Biology Co-founder of Arivale, the way ahead of its time company that offered ongoing wellness and nutritional coaching tailored to the results of each person’s genetic, blood and microbiome tests. Co-authored The Age of Scientific Wellness with Dr Hood published in 2023 Book review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10836631/ Nathan on LinkedIn Nathan on Twitter / X Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES

Fullscript for WiseAthletes I haven't given my kidneys a second thought until now. It's easy to take care of your kidneys as long as you start early enough. Today on episode 125, Glen and I are speaking with the amazing Rick Johnson MD about all things kidney and more. This is Dr Johnson's third time on the show...this time to drill down into how to keep our kidneys healthy (and a little bit about avoid Alzheimers). Declining kidney function is a normal feature of aging...perhaps it is a driver of agings. I am trying to age as slowly as possible, which means I must keep my kidneys healthy. Are you taking care of your kidneys? Do you even know how to take care of your kidneys? Do your blood tests show a dropping eGFR year after year? Is your blood pressure going up as you get older? Do you ever get dehydrated? Do you ever take ibuprofen? This episode is for you Take care of your kidneys so they can take care of you! Dr. Richard Johnson is a practicing physician and clinical scientist and a world expert on sugar, and especially fructose, and its role in health. His research has been largely supported by the National Institutes of Health (NIH). He is one of the most cited scientists in his field and has published more than 750 papers and lectured in over 45 countries. He has authored three books on sugar and its health effects--The Sugar Fix with Timothy Gower in 2008; The Fat Switch in 2012, and Nature Wants Us to Be Fat (2022) in which Dr Johnson details his group's discovery of a switch that controls obesity and how it can be turned on and off. He is currently Professor of Medicine at the University of Colorado in Denver. He lives in Aurora, Colorado with his wife, Olga, children, Tracy and Ricky, and two goldendoodles, Charlie Brown and Apollo 11. For more information, visit www.drrichardjohnson.com Bullet points What causes kidney disease? High sugar diets / Metabolic syndrome / Diabetes (cut back on sugar in food) Gout / High Uric acid: stay hydrated, avoid fructose (sugar is ½ fructose), minimize the purines (beer, shellfish, sardines, processed meats, gravy, bacon), take vit C (500 mg / day), quercetin, certain diuretics, SGLT2 inhibitors lower uric acid "Aging" (may be related to high sugar or high carbohydrate diets) High blood pressure NSAIDs (ibuprofen is bad for kidneys; aspirin and Tylenol are okay) Proton Pump Inhibitors (PPI) Dehydration (drink 8-10 glasses of water every day, and drink before consuming salty foods). Don't drink too much too fast, especially after getting behind (being dehydrated). Spikes in blood sodium leads to temporary increases in BP which can progressively develop damage in the kidneys. Fat is a storage of calories and a source of water (metabolic water) Mild dehydration (can be from eating salty food) causes the body to want to accumulate fat (makes you hungry); but drinking water eliminates this effect. Drink 8-10 glasses of water per day. Dehydration Test: (1) urine color in the bowl mixed with the toilet water should be clear or just slightly yellow, (2) low specific gravity of urine (<1010...your doctor can order), (3) high "normal" (138-141 is good; 142 or higher is not good) serum sodium in blood test indicates dehydration and indicates increased risk for kidney disease, heart disease, dementia, diabetes, and more. A sign of kidney disease is have to pee more often but not as much volume...having to get up more often to pee at night. It then progresses to feeling weak, low energy. Then itchy, chest pain, confusion.  Early kidney disease is common in people with metabolic syndrome and with gout.  As we get older, kidney function declines. But aging-related declines can be stopped by eliminating sugar (in tests of animals) Alzheimer's: (1) brain mitochondria lose the ability to make energy efficiently, (2) the brain becomes insulin resistant and cannot take up glucose for fuel, (3) inflammation in the brain reduces blood flow and oxygen delivery in the brain High sugar / high glycemic carb diets increase risk of alzheimer's Rats fed a high sugar diet have lower cognitive ability (and you find the same 3 problems in Alzheimer's brains). And it's the fructose in the sugar that is the problem. Cut back on sugary drinks and the big 5 carbs: bread, rice, cereals, potatoes. Adding salt makes the problem worse. Related info and episodes: Dr Johnson's Latest Book: Nature Wants Us to Be Fat Episode 64 – Eating for Higher Energy Episode 58 -- Is Sugar Really So Bad? (yes) More Rick Johnson MD info: www.drrichardjohnson.com Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES

Fullscript for WiseAthletes Pain is a terrible word. Four little letters that I used to believe mean I can't or I'm broken or worse. But, today on episode 124, I speak with Ryan Whited and Matt Fitzgerald, co-authors of Pain and Performance, to hear the origin story behind "Training as Treatment" and the 3-step process that we all can use to get on the path to better performance and less downtime and less hassle with pain solutions that don't work. While pain is communication, it does not mean "injury" or "imbalance" or "wear and tear"...and we can be more self sufficient in managing pain. Pain and Performance on Amazon Related info and other Matt Fitzgerald episodes: Paragon Athletics Pain and Performance on Amazon Episode 82 -- Mind Over Muscle w/Matt Fitzgerald Episode 76 - Body Comp w/Matt Fitzgerald Some of the many Wise Athletes episodes about Pain Episode 92 - Knee Magic w/Ebonie Rio Episode 83 - PainScience w/Paul Ingraham Episode 73 - End to Pain w/Rick Olderman PT Episode 52 - Make Your Joints Last w/Howard Luks MD Episode 14 - Pain is Not What You Think w/Charlie Merrill PT Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

Fullscript for WiseAthletes This isn’t the sort of topic I usually cover on the Wise Athletes podcast but it should be.  Enjoy my talk with Lauren Hurst, author of North of Forty. In North of Forty, senior fitness expert Lauren Hurst and photographer Nick Cinea tell the stories of over 50 senior athletes ranging from ages 54 to 103, marathoners to martial artists to mountaineers, ordinary and extraordinary people. Told through captivating interviews and illustrated by stunning black and white portraits, their stories will inspire anyone who's made it "north of forty" and kept climbing. https://www.northfortyfitness.com/