wise athletes podcast

Fullscript for WiseAthletes I often say I don't want to LIVE forever, I just don't want to stop having fun. Today on episode 122 I am speaking with Bill Gifford, the author of “Spring Chicken: Stay Young Forever (Or Die Trying)” and the co-author of the recent best-seller "Outlive: The Science and Art of Longevity" written with Peter Attia MD. Bill wrote Spring Chicken back in 2015 when he was just beginning on his exploration of healthspan and longevity, and used his journalistic skills to share his findings with us all. And more recently, Bill worked with Peter Attia to write the latest longevity blockbuster with the latest, best scientific knowledge about how each of us can slow the rate of aging ...and keep having fun for a long, long time. Spring Chicken is a super fun read and a rip-roaring journey into the world of anti-aging science - a murky place filled with extraordinary breakthroughs (new) and dangerous deceptions (new and old). Bill Gifford is a journalist comfortable writing for periodicals on lifestyles and health, who has the chops to tackle an in-depth look at the complexities surrounding aging and what we can (and can't) do about it. Gifford leaps deftly into the fray, sifting through both the nonsense and the sensible, all while learning some things about his own aging body along the way. Gifford’s analysis takes into account the fact that the concept of old age has changed over the millennia, with life expectancy expanding, meaning more old people are alive now than ever before. Unfortunately, with longer lives has come the increased need for a daily medication of some sort, and heart disease, cancer, diabetes and Alzheimer’s disease are acting as the inevitable escorts down the last stretch to the pearly gates. Bullet points Don't be weak in any area of health...sometimes you have to do what you don't want to do You don't have to make health a full time job Don't focus on exercise. Instead find something fun to do that moves your body Longevity medicine has come a long way. Be safe when you venture off the map Related info and episodes: Outlive on Amazon Spring Chicken on Amazon Episode 109 - Physical Intelligence Episode 115 -- Winning the Longevity Game More Bill Gifford info: Twitter (X): @billgifford 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.

I just re-listened to this episode from 3 years ago with Charlie Merrill, PT as a part of my preparation for another amazing episode I will publish very soon. I was stunned at how great this episode was. It is no wonder that this chat with Charlie is the #1 episode of all time on the Wise Athletes podcast. Do yourself a favor....listen to Charlie. Original Show Notes from Episode #14, January 2021 Today, Glen and I are joined by Charlie Merrill, PT in Boulder, Colorado. Charlie is a Physical Therapist who has been serving the Boulder community and athletes for over 20 years.  Over the past few years, Charlie has added pain science and more psychologically informed modalities to his manual therapy and biomechanical toolkits. He emphasizes the body and mind in identifying physical AND psychological/social factors that result in physical symptoms, like pain.  Charlie says the source of most athlete’s pain is often not what you’d expect and you can now work with him remotely at Lin Health, a new pain management platform.   Charlie's website is Mperformance.com Charlie's new pain management platform: https://www.lin.health/ Charlie's Youtube channel has nearly 200 videos with free content: https://www.youtube.com/channel/UCinoyk46RyzA1v6PqbUl8_w Charlie's and Dr Howard Schubiner's upcoming professional training for clinicians: https://adlpages.lpages.co/beyond-pain-education-registration/ I learned from Charlie that there is a disconnect between pain and structural damage in the body.  What regular people think is true is that pain indicates something wrong, something damaged...that pain is a signal to slow down, be careful, let the damage heal.  But that is not always true.  Pain comes from the brain. Listen in as Charlie explains the science and practice of solving pain issues for athletes. Some topics we touch on: What is pain and where does it come from? Is pain the same as damage to the body? What is pain that seems to come out of nowhere? What is chronic pain? Is it caused by damage to the body? Are overuse injuries real? Is Wear and Tear for athletes a thing? How to tell and how to deal with pain that is not related to damage in the body? Advice for the older athlete who wants to remain strong and active for a long time? (Hint: add fun, pursue novelty, connect with your psychology) The twin peaks model I referenced from the book "Explain Pain"Which can be downloaded here.  It's excellent for anyone to read: https://www.noigroup.com/product/explain-pain-second-edn-epub/ Other Resources: Wise Athletes Recovery Deep Dive Wise Athletes Recovery https://www.stitchttps://www.stitcher.com/show/cycling-in-alignment/episode/4-charlie-merrill-the-psycho-social-considerations-of-pain-70104112her.com/show/cycling-in-alignment/episode/4-charlie-merrill-the-psycho-social-considerations-of-pain-70104112 https://petermcgrahttps://petermcgraw.org/pain-injury-and-moving-with-joy/w.org/pain-injury-and-moving-with-joy/ A few documentaries but none really apply specifically to athletes. Howard Schubiner's This Might Hurt Trailer: Link Here John Sarno's All the Rage Trailer: Link Here Allen Gordon's Pain Brain Trailer: https://painbrainfilm.com/ Howard Schubiner's book "Unlearn Your Pain": https://www.amazon.com/Unlearn-Your-Pain-Howard-Schubiner/dp/0984336702

Fullscript for WiseAthletes As we kick off the new year in 2024, I continue my pursuit of better stress management with one of the legends in the space. Today on episode 121, Glen and I speak with the great Brian MacKenzie...a best-selling author and recognized expert on stress adaptation…to help me to better understand how to rebalance my ability to perform well under stress and recover quickly to create greater performance longevity.    Brian explains his practice of stress adaptation to improve performance AND the quality of life. Brian says we have to see what we really want so that we will be willing to do what it takes create sustainable performance. Higher HRV is not enough; know your why to have the motivation and staying power needed to make it happen. And, if you do it right, you'll get higher HRV. Brian is the Founder & CEO of Shift. He is also the President and Co-Founder of The Health and Human Performance Foundation, a non-profit organization dedicated to researching how breath and innate tools can optimize and help health and human performance.  Brian has also co-authored the book Power Speed Endurance, The New York Times Best Seller UnBreakable Runner, and UnPlugged. And, Brian is the co-founder of The Art of Breath, a course he teaches through SH//FT that teaches a principles based approach to breath & performance. Bullet points Eagle Story -- Don't be an Eagle that lived like a Chicken Do more non-exercise movement: 10k steps a day, or 2 sessions of zone 1 cyclings a day (max 15 breaths per minute; nasal breathing) Build in cycles of up/down stress every day. Find time for recovery snacks: drive the speed limit, don't take the smartphone into the bathroom, breathing exercises several times a day Breathing Gears: Gear one: 2 seconds inhale; 2 seconds exhale...nasal breathing Gear two: power nasal breathing...fast inhale/exhale (only for 25 breaths before shifting to mouth breathing) Test CO2 tolerance to check your nervous system status. Then build a plan to recapture your ability to flex between stress and relaxation / recovery Brian's Speed Power Endurance book: https://a.co/d/3LKSEQL Peter Crone YouTube channel: https://www.youtube.com/channel/UCcakm7T9YgnrWYL4g15Drgw Ernest Rossi - Ultradian: https://www.ernestrossi.com/interviews/ultradia.htm Anthony De Mello -- Awareness book (I saw $6 used copies on Amazon) Related info and episodes: Brian MacKenzie website shiftadapt The Health and Human Performance Foundation Episode 68 - becoming-anti-fragile-w-dr-mike-t-nelson Episode 50 - the-science-of-better-breathing-with-george-dallam-phd Episode 32 - helping-older-athletes-be-young-again-with-dr-mike-t-nelson/ More Brian MacKenzie Info: Twitter (X): @brianmackenzie Instagram: @_brianmackenzie Breathing Gears on Instagram: https://www.instagram.com/p/CoKgylXtO0Z/ 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 It’s that time of year when my carefully manicured and effortless diet of healthy foods with just the right amount of calories is destroyed in an orgy of holiday indulgence.  But that’s okay, the trick is to get back on track quickly.  To help me I thought I would talk with an absolute expert, a true genius in helping to build a solid defense against the relentless whisperings of my more primal self…the emotional brain that worries about impending famine and the need for deep fat stores to survive the winter.    Today in episode 120 I talk with Dr Glenn Livingston, the author of Defeat Your Cravings, who has developed a program that gives us control while not making us feel deprived. It’s not a weigh loss program; it’s a how to stick with your plan program. So, enjoy your holiday celebrations, but be sure to listen in to make your New Year’s resolutions easier to keep.  Defeat Your Cravings....one-liners: Have a plan (or you are a part of someone else’s plan) Character beats willpower  If you can form a craving, you can extinguish a craving; you are not powerless Feeling aren’t facts Don’t try to put out the fire, build a fireplace around the fire Move your difficult food decisions from your impulses to your intellect Add "crunch to your lunch" "Hand over the chocolate and no one gets hurt" "When you’re in a hole, stop digging". Always use the present moment to be healthy  Aim with perfection (don't just try...do your best with every shot) Teach your brain that you are willing to endure any suffering in order to follow your own rules Overeating and addiction are biological errors. Teach the brain where to get enough healthy food Attitude, Judgement and Responses. These are the only things completely under your control. Embrace them. Use them.  The Process...a summary: Start with a simple rule. Don’t worry about losing weight at first Raising the bar slowly but surely Pry yourself away from the inner craving at the moment of temptation. Use 7-11 breathing. Use your words. Count to ten Disempower the justifications of the inner craving to make the right decisions. Write them down; write down why it doesn’t make sense. Wait 24 hours before implementing a change to the food plan.  Don’t believe that your happiness in life from eating your favorite indulgences will be lost forever. It isn’t true.  Reset your response to super stimuli  Other:  stop eating highly processed foods (HPF), do food prep, create signals for ending eating at night Related info and episodes: Defeatyourcravings website Get a Free Copy of Defeat Your Cravings Episode 45 - build-strong-habits-with-samuel-salzer 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 HRV or heart rate variability has made a come-back in my pursuit of health, longevity, and athletic performance. Years ago I discarded HRV as one-less-thing-to-fuss-with, but I have been reborn as believer in the power of HRV to guide me in rebalancing my nervous system for the benefit of better stress management and better sleep. All thanks to Marco Altini, PhD Today on episode #119, I am speaking with the one and only Marco Altini, PhD. Marco says he is a scientist and developer mainly working at the intersection between health, technology and performance. He is also the founder of HRV4Training, which is trusted by more than 150 000 athletes, including olympic medalists and professional teams, to measure physiology and quantify stress, helping people of all ages and athletic pursuits to better balance training and lifestyle stressors.  In our discussion, Marco illuminates the many factors that impact the calculation of heart rate variability, how stress impacts the autonomic nervous system, and how we can use HRV as a biofeedback tool with deep breathing exercises to help us learn or re-learn how to self-regulate and better cope with stressful situations.  How to do HRV right: "Pick one good tool, be consistent in usage, be patient" Devices:  fingertip, ring, wrist, chest strap (only way to get actual HRV) Phone apps:  be sure to get proper error correction, and avoid conversion of standard algorithms to proprietary indexes Different algorithms …rMSSD is best but SDNN (used by Apple Watch) is fine. Skip the "readiness scores" and "indexes" Time of day:  all night sleep or upon wakeup (nothing is perfect; consistent is good enough) Body position: Sitting is best if done after wakeup Breathing method (for HRV baseline):  breath naturally, somewhere between "resonance" (6 bpm) and sleeping (12-20 bpm). Breath however you normally breath...nasal/mouth, and try not to breath more deeply than normal Do not over-breathe: if you blow off too much co2 it will increase stress; activate sympathetic ANS HRV biofeedback: "Rebalance the autonomic nervous system; build resilience and capacity to self-regulate & deal with life stress." Identify resonant frequency try 4.5-6.4 bpm. Inhale belly; exhale pursed lips. “Deep abdominal breathing following a pacing stimulus”. The apps will provide a sensory guide to time your inhale/exhale to match targeted frequency Synchronize breathing and heart rate. Maximize oscillations in heart rate that you see on the app 2x/day for 20 minutes (work up to this...a few minutes before bed will have an impact) Continue for as long as you want to be healthy Related info and episodes: HRV4biofeedback.com/the-app HRV4Training Circadian Rhythms of the Autonomic Nervous System Episode 107 - using-music-for-a-better-brain-body (relaxing after workouts) Episode 70 - healing-yourself-w-joe-taft (reference to meditation) Episode 68 - becoming-anti-fragile-w-dr-mike-t-nelson Episode 50 - the-science-of-better-breathing-with-george-dallam-phd Episode 45 - build-strong-habits-with-samuel-salzer Episode 32 - helping-older-athletes-be-young-again-with-dr-mike-t-nelson/ Longevity Prize based on HRV - https://paloaltoprize.com/prize-two/ More Marco Altini Info: Email Marco here Marco's Substack: marcoaltini.substack Marco's social media:  Twitter, Instagram  Marco is a runner...find him on Strava 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 Intense exercise takes a biochemical toll. Research has shown that intense activity results in decreased levels of glutathione, our body’s homemade master antioxidant. And, that happens even when you start the day with enough glutathione despite the naturally declining levels found in the older athlete.  Without sufficient glutathione, the oxidative stress associated with exercise can reduce athletic performance and delay recovery.   Heck, low glutathione can make you look and feel old. Today we have invited Ross Pelton the Natural Pharmacist to educate us about Glutathione, the master antioxidant and a key biomarker of aging. Glutathione is made by the body to act as the master regulator of other antioxidants....when you have enough glutathione, your body can make or recycle all the antioxidants it needs. What's more, low glutathione is a marker for aging and a higher likelihood of disease. The older we get, the less glutathione our bodies make, and the more glutathione our bodies need.  Glutathione IV drips are all the rage these days, but do we need it? Ross is the Natural Pharmacist and his website, bio and blog are at naturalpharmacist.net. He is passionate about life extension and anti-aging science and technology. He has written 12 books including “Rapamycin, mTOR, Autophagy & Treating mTOR Syndrome” and in 1999, he was named one of the Top 50 Most Influential Pharmacists in the U.S. by American Druggist magazine The Critical Roles of Glutathione Direct chemical neutralization of singlet oxygen, hydroxyl radicals, and superoxide radicals Cofactor for several antioxidant enzymes Regeneration of vitamins C and E Neutralization of free radicals produced liver metabolism of chemical toxins Transportation of mercury out of cells and the brain Regulation of cellular proliferation and apoptosis (think: cancer) Vital to mitochondrial function and maintenance of mitochondrial DNA (mtDNA) A few of the benefits an athlete can expect from glutathione. Improved Endurance and Performance -- Glutathione has been shown to improve physical exercise endurance and increase energy Reduced Muscle Soreness and Inflammation -- Glutathione helps to rebuild damaged & tired muscles, so it can reduce the time in pain Enhanced Recovery Time -- It’s easy to get stuck in a cycle of soreness. Reduce your recovery time to accelerate your training progression Energy Production -- Glutathione is vital to the body’s ability to create energy as it is a key ingredient in the function of ATP, which is used by our bodies to create energy Improved Immune System Function -- A healthy and efficient immune system is key to athletic performance. If you’re feeling unwell, your perform will suffer Considering how important glutathione is to health, researchers have looked for ways to increase intracellular and intramitochondrial levels. Here are the effective approaches: Decrease the need for glutathione, which means decreasing toxic load (e.g., limit alcohol). The most obvious is limiting alcohol consumption.  Less obvious is decreasing exposure to persistent organic pollutants, the primary source of which are conventionally grown foods.   Another strategy is to provide other antioxidants to decrease oxidative stress. A good example is α-lipoic acid, supplementation of which increases mitochondrial glutathione levels even though ALA is not used in the synthesis or recycling of glutathione. Consuming glutathione does not work, but we can provide specific nutrients to promote glutathione production. Cysteine availability is the rate-limiting step in the de novo production of glutathione. Supplemental cysteine in the form of whey or N-acetylcysteine (NAC) is effective at raising levels. While there is substantial variation, 1000 mg/d of NAC will substantially increase glutathione in virtually all patients Consuming certain probiotics that make glutathione in the gut is a new option. Lactobacillus fermentum ME3 Go to the doctor office for a weekly IV glutathione infusion (yuck). Related episodes: Episode 97: The Natural Pharmacist: A Passion for Life Extension More Ross Pelton Info: Probiotics, postbiotic metabolites and the gut microbiome Postbiotic Metabolites: The New Frontier in Microbiome Science Lactobacillus fermentum ME-3: A Breakthrough in Glutathione Therapy Naturalpharmacist.net (go here to learn more about sourcing ME-3) 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. Ross Pelton, R.Ph., Ph.D., CCN Ross Pelton received his BS degree in pharmacy from the University of Wisconsin, has a Ph.D. in psychology and is a Certified Clinical Nutritionist (CCN). In October 1999, Ross was named one to the Top 50 Most Influential Pharmacists in America by American Druggist magazine for his work in natural medicine. Ross is nearly 80 and looks much younger.  

Fullscript for WiseAthletes For centuries the search for eternal youth or elongated life has been a frequent topic of various myths and legends from around the world.  Adventurers looked in far away lands for clues to the healing waters. In modern times, pharmaceutical companies hunted in jungles and tropical islands for exotic molecules that could be used to solve human disease. Now Ora Biomedical is searching among chemicals and combinations of chemicals laying in plain sight for clues to massive life (and health) extension. And now you can participate by sponsoring a compound that you know or just think is worth $100 to take a look. Today we are talking with Mitchell Lee, PhD about Ora Biomedical's Million Molecule Challenge and its new citizen science fundraising approach that allows everyone to participate in completing the moonshot Million-Molecule Challenge (assess 1,000,000 longevity interventions in 5 years vs. just under 1,100 compounds tested so far by modern science). In addition, Dr Lee and I discuss my question of how to be "bold but safe" regarding the high-wire act of using off-label pharmaceuticals and OTC nutritional supplements to get a fast start (i.e., start now) on the pursuit of extended human healthspan. This question has been burning my brain as I personally search for a path that avoids the slippery slope of wishful thinking, marketing overpromises (lies) and the dangers of combining too many powerful chemicals. From Ora Biomedical's website: "...from a small pilot screen of a few mTOR inhibitors, Ora has already identified one that works better than rapamycin....our preliminary data lead us to believe that combinations of 2-5 different longevity interventions have the potential to be twice to ten times as effective as the current best-in-class." Related episodes: Episode 95: The Next Rapamycin w/Dr Mitchell Lee Episode 115: Being Bold & Safe w/Dr Rick Cohen & Daniel Tawfik More Ora Biomedical Info: Ora Biomedical website orabiomedical.com/sponsor-mmc/ youtube.com/watch?v=kEzRU_jTKl8 Dr Lee on X, formerly known as Twitter @michellblee33 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. Dr Mitchell Lee Bio Dr Lee received his PhD in Experimental Pathology from the University of Washington School of Medicine, where he trained with Matt Kaeberlein . He is the Co-founder and CEO of Ora Biomedical, a new pharmaceutical company seeking to realize the full potential of healthy aging therapeutics by developing "a new generation of broad use small molecule healthy aging interventions for humans, companion pets, and all other organisms for which prolonged healthy survival is desired." Links to checkout: NIA ITP program rapamycin.news    

...it's a fool's errand to try and make older people young. But it's enormously fun to try and make older people fast. That's fun. And it's very good for you, almost certainly. And, do the work; shortcuts tend not to turn out very well or for very long in older athletes. The better cyclist you want to be past 50, the more you probably have to drop cycling sessions out and put something else in to compensate. So you probably need to drop a cycling session now and put in a gym session, or a running session, or some other sport to work on bone density and muscle fibre loss. So it's a counterintuitive thing. The more you cycle and the more you seek cycling performance, the more you probably need to cast your net a bit wider. Sometimes you need to slow down to go fast. Phil Cavell is the author of The Midlife Cyclist', a book for the 40+-year-old cyclists who want to train hard, ride fast and stay healthy. It's less of a how-to and more of a philosophy of the older athlete...a collection thoughts and ramblings. It's what you’d talk about with a doctor friend who knew everything about the body and cycling the bike.  Phil says to stop by Cycle Fit to say hello if you are ever in London. I know I will. Links: Cycle Fit website: https://www.cyclefit.co.uk/ Episode 88 - Strong Heart w/Dr Ben Levine: https://www.wiseathletes.com/podcast/88-how-to-get-a-strong-heart-for-performance-and-health-much-more-w-dr-ben-levine/ Episode 63 - Boosting Testosterone: https://www.wiseathletes.com/podcast/63-boosting-testosterone-right-with-rick-cohen-md/ Episode 32 - Metabolic Flexibility: https://www.wiseathletes.com/podcast/32-helping-older-athletes-feel-young-again-via-metabolic-and-physiologic-flexibility-with-dr-mike-t-nelson/ Phil Cavell Bio: Phil Cavell is the CEO of the London-based bike fitting studio, Cycle Fit. As well as being an expert on the biomechanics of cycling, Phil has recently written 'The Midlife Cyclist', a book for the 40+-year-old cyclists who want to train hard, ride fast and stay healthy. Want to help 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. Detailed Show Notes Go slow to go fast Do less cycling to get better at cycling Do the work; don’t resort to shortcuts which always backfire in the end Sleep is the key to health and performance; work it out and never give up (or resort to drugs) Video yourself in action; see your disfunction Be careful of alcohol and hard exercise for the older athlete heart

A healthy athlete is a strong athlete, and athletic longevity requires a long life. To achieve our athletic longevity goals, almost all of us resort to the optimistic usage of pills and powders. One of the major bummers for the older athlete, is that no one knows how to make people younger.  All we can do is slow down the rate of aging.  The healthier we are, the slower we age….meaning the more slowly we progress toward that visit to the pearly gates.  How can we balance risk and reward, prioritize which interventions to pursue first, how to tell is we are getting a positive or negative result from our interventions including pharmaceuticals and nutritional supplements. These are the questions answered by Daniel and Rick, who also share their thoughts about Rapamycin dosing, cycling interventions to restore beneficial cycles of growth and autophagy, and how Healthspan is delivering a platform to help clients to set proper goals and stay on course over time including taking corrective action when interventions (type and dose) don't deliver results. Links: Healthspan Longevity Medicine website: https://www.gethealthspan.com/ Episode 96 - Healthspan Longevity Medicine: https://www.wiseathletes.com/podcast/96-what-is-longevity-medicine-w-daniel-tawfik-co-founder-of-healthspan/ Episode 63 - Boosting Testosterone: https://www.wiseathletes.com/podcast/63-boosting-testosterone-right-with-rick-cohen-md/ Dr Rick Cohen & Daniel Tawfik Bios: Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania. Rick is also a leader in the field of male functional hormone health and the author of the book “Be All the Man You Can Be” with over 100k copies sold in the past five years.  Daniel Tawfik is the founder, developer, and CEO of HealthSpan. Daniel holds a BS degree from UCLA in molecular, cellular, and developmental biology and physics. Daniel did his graduate research at UCLA's Protein Expression Technology Center where he studied neurometabolic disorders. Want to help 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. Detailed Show Notes Today we are talking about one particular aspect of acquiring and retaining healthiness:  the chemicals we put into our bodies.  Chemicals include:  pharmaceuticals, botanicals, herbs, spices, concentrated foods, vitamins, minerals.   Today, we are NOT going to talk about specific recommendations for specific chemicals…rather we are going to discuss how to think about using chemicals in a way that is safe and responsible, while also being aggressive if we so choose. We know a lot about getting and staying healthy. The primary pillars are pretty much the same regardless of the source, and supplements can play a role in all of them. Ray Kurzweil takes 100 supplements a day (according to an article from 2018). Bryan Johnson is the newest famous person for taking many supplements to recover his youthfulness  … 105 per day, as I understand it.  It’s a slippery slope…get healthy, be stronger, solve your biggest problems…for only $0.30 per day (per supplement).  It’s hard to say no.  Frankly, I think it’s my biggest addiction. Heck, Americans can’t agree on much but we apparently do agree that pills are good.  Almost everyone take some supplements. Multivitamins…I grew up with the one-a-day brand. Immune system boosters like echinacea. I used to swear by echinacea.  Sleep aids like melatonin are very common. Etc.    So what’s the problem?  So what if it’s a placebo effect….as long as I get an effect I’m happy.  So who’s complaining? Okay, here it is: Whenever I talk to or hear actual scientists talk about supplements and consumption of chemicals chronically, the message is consistently for caution. Don’t push it. Their own lists of supplements is short. 5-8 items. Only the basics. And only for short periods of time.  They say we don’t know enough about how they work or how they combine when we take many things at once.  This is true for OTC supplements for health (whatever that means) and also for longevity interventions.  The most credible scientists say that taking more than 1 compound for the purpose of longevity is going off the map…that the best in the world don’t know how to predict what will happen. Polypharmacy is an old medical term for people with multi morbidities taking multiple medications which create unintended and unstudied interactions, possibly creating additional symptoms requiring additional medication.  My fear is that I and people like me are creating a stew of interactions which eliminates the potential benefits or even creates health problems.   We need a framework for understanding how to be smart. I still want to be bold, but I don’t want to be stupid.  … in my interventions to improve my health, reduce my rate of aging.  I just don’t want to hurt myself in the meantime. 3 step process to think this through…: what is the landscape to navigate…stuff to avoid protocols to follow to stay on the map….to be smart  how can we tell if we are doing it right…or need to make a change? (1) The framework has to consider the landscape to be navigated….here are a few key elements.  Is it true that: There are interactions between pharmaceuticals, between pharmaceuticals and over-the-counter supplements, between supplements, between everyday foods and the chemicals.  Interactions database from NIH  https://mor.nlm.nih.gov/RxNav/   Chemicals have many effects on the body…on our health.  Even if the chemical does have a desired effect, it is having other effects.  We’ve all heard of "side effects." There are other ways to get the effects that most or all chemicals can or are promised to provide:  lifestyle, light therapy, etc. Our bodies can build up tolerances to chemicals?  The dosages become less effective over time? More does not mean better.  Big, superphysiologic doses are especially risky.  The body is good at getting rid of stuff it doesn’t want, but if you hit it with huge doses …. Creating imbalances zinc vs copper Copper vs mag Mag vs calcium Vit A vs Vit D Iron vs zinc Medications that impede nutritional uptake PPI Birth control Statins — b12, coq10 Ezetimibe— fish oil Antibiotics— gut health Mouthwash — NO/nitrates → nitrites Fiber - soluble fiber becomes a gel…block absorption? NSAIDS – b vitamins Chemicals that were once thought to be no brainers but no more aspirin calcium …take with K2 Electrolytes…not needed for cramps High dose multivitamin…more is better Vit C (2) what should we do…what sort of protocols should we use to keep from going off the bleeding edge?  To be bold but smart? Get as many therapeutic effects as possible from other mechanism, from non-chemical interventions (diet, exercise, sleep, sunshine, avoiding pollution, red light/NIR, PEMF) Don’t take too many chemicals at the same time.  Fewer is better. Don’t take chemicals everyday forever: Skip days.  Do supplement fasts Cycle out of supplements periodically to see whether you still need it.   Continuously move toward solving the lifestyle issue that is causing the need for a supplement or medication....and then remove the chemical Prioritize effects to get 80% of the benefits from 20% of the chemicals.  Go for the more fundamental issues:  metabolic health only do 1 thing at a time for each thing you are trying to accomplish...there are diminishing return effect as well as interference When selecting and buying and using supplements: Research potential interactions: Use reputable sources like drug interaction checkers or consult with your healthcare provider to identify potential interactions between your medications and supplements. Choose high-quality supplements: Purchase supplements from reputable manufacturers and choose brands labeled with the NSF International, US Pharmacopeia, Underwriters Laboratory, or Consumer Lab seal. These verify that the product actually contains the ingredients that the label says it does, and that the product doesn't have any potentially harmful ingredients.  Other third party websites provide analysis of supplements, like Labdoor.com and Consumerlabs.com. These websites publish lists of the highest quality supplements. Stick to the recommended dosages for both medications and supplements. More is not always better, and excessive intake can increase the risk of interactions. Time your intake thoughtfully: Some medications and supplements may be taken at specific times of the day to reduce the risk of interactions, and to improve bioavailability (empty stomach, fatty meal, etc.). Only take a supplement for the recommended length of time. If you are taking supplements in response to a biomarker level, recheck your biomarker to ensure continued supplementation is needed.  Recommendations often have a “safe for x weeks” indication. Store supplements in the appropriate environment. Some supplements need to be refrigerated and others kept away from light.  Be aware of nutrient interactions: Some supplements, like calcium and iron, can interfere with the absorption of certain medications.  There are web resources that can help with this.  NIH has one.  Your doctor has access to these resources. Stay informed: As new research emerges and your health status changes, stay informed about potential interactions, and adjust your regimen accordingly. All of this probably sounds like a lot of work.  No one is saying you should take a bunch of supplements.  But if you do, do so as though your life depended upon it.  Because it does. (3) How can we tell if we are doing it right, or doing it wrong, or need to change what we are doing? Only add 1 thing at a time and maintain the same routine to see if the new chemical is having a negative affect.   Be vigilant for any unusual symptoms or side effects. If you experience any adverse reactions, consult your healthcare provider immediately.  Stop if you feel off or badly. Is "How you Feel" a good guide? What does how you feel include: feel good, happy, optimistic, motivated Feel energetic / not sleepy No Chronic pain No chronic Muscle soreness Clear headed / not foggy If you feel bad, that means something.  But can you feel good, and be doing it wrong. Don't trust "I feel good" to measure supplement effectiveness.  Monitor your biomarkers (physical, blood, etc.): Ensure your medication and supplement regimen is still appropriate for your needs.  Stop if your biomarkers move in the wrong direction.

Moringa is known as the miracle tree because of its many beneficial features, which include: it helps to increase the blood antioxidants and reduce the blood sugar as well as chronic inflammation. It provides 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas, and 25 times more iron than spinach.  Rightly so it is on everybody’s superfood list because Moringa truly is a miracle tree. Links: KuliKuliFoods website: https://www.kulikulifoods.com/ (use discount code: wiseathletes) Episode 94 - Phytonutrients: https://wiseathletes.com/podcast/94-phytonutrients-the-1-that-makes-all-the-difference/ Episode 100 - Phytonutrients Practical Tips: https://wiseathletes.com/podcast/100-practical-tips-for-phytonutrients-and-fiber-w-dr-jed-fahey/ Dr Jed Fahey’s website Lisa's & Jed's Bios: While working with women farmers in Niger, Kuli Kuli’s founder Lisa Curtis was introduced to the energizing and healing powers of Moringa. Out of that experience, Lisa dreamed of a business that would help Americans experience the power of superfoods like Moringa while empowering female farmers around the world. Out of that dream, Kuli Kuli was born. Dr. Fahey is THE INTERNET FAMOUS nutritional biochemist with extensive background in plant and human nutrition and phytochemistry. Want to help 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.