Nourish Balance Thrive

In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion: 1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns. 2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance. 3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics. 4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage. 5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality. Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being. Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit sleepmate.nbt.link. This link will take you directly to our Discord server where you can start using SleepMate.

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat and co-author of Sacred Cow, which explains why well-raised meat is good for us and the planet. Robb, one of the best-known names in the Paleo movement, has transformed the lives of hundreds of thousands of people worldwide via his top-ranked iTunes podcast, books, and seminars. He co-founded the 1st and 4th CrossFit affiliate gyms in the world and then went on to co-found LMNT Electrolytes. Robb also holds a brown belt in Brazilian Jiu-jitsu, is a former California State Powerlifting Champion, and is a 6-0 amateur kickboxer.  It’s been almost ten years since my first appearance on Robb’s Paleo Solution podcast, with the interview that ultimately launched NBT as a business. Today, Robb and I discuss the Paleo movement and why it declined in popularity, his latest business and personal ventures, his current love for Brazilian Jiu-Jitsu (BJJ), and why you might like to try the sport, too. We also discuss red flags when choosing a gym, preventing injuries during BJJ, and staying sharp as you age. Here’s the outline of this interview with Robb Wolf: [00:00:26] 2014 interview on the Paleo Solution podcast. [00:02:32] Robb's health and fitness history. [00:07:19] Book: The Paleo Solution, by Robb Wolf. [00:08:18] Book: Wired to Eat, by Robb Wolf. [00:09:46] Book: Sacred Cow: The Case for (Better) Meat, by Robb Wolf and Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:12:14] LMNT electrolyte supplement. [00:14:01] Stephen Phinney from Virta Health. [00:14:15] Jeremy and Louise Hendon; Podcast: Paleo Entrepreneurship with Jeremy Hendon. [00:17:01] Problems with Gatorade. [00:19:54] What happened to Paleo? [00:20:27] Hamilton Stapell's articles and peer-reviewed writings. [00:20:37] Video: AHS12 Hamilton M. Stapell, PhD—Ancestral Health in Historical Context [00:20:48] Videos: Dr. Hamilton Stapell - The Future of Paleo Part 1 and Part 2. [00:20:59] Video: The End of Paleo — Hamilton M. Stapell, Ph.D. (AHS13) [00:22:24] Whole 30. [00:25:16] Benefits to Paleo Diet independent of weight loss; Study: Lindeberg, Staffan, et al. "A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease." Diabetologia 50 (2007): 1795-1807. [00:28:32] Josh Turknett, MD; Paper: Turknett, Josh, and Thomas R. Wood. "Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia." Cells 11.18 (2022): 2789. [00:30:14] Brazilian Jiu-Jitsu. [00:34:25] Rener Gracie on Making Sense with Sam Harris: Police Training & Police Misconduct. [00:35:11] Robb's advice on choosing a gym. [00:37:39] Straight Blast Gym. [00:40:28] Daisy Fresh: An American Jiu-Jitsu Story (Episode One); Andrew Wiltse. [00:46:59] Peter Gray on play: Podcast: Free to Learn: Unleashing the Instinct to Play. [00:49:19] Preventing injuries in BJJ. [00:54:29] Preventing repetitive use injuries. [00:59:41] Brazilian Jiu-Jitsu for kids; self-defense. [01:11:28] Gracie University. [01:11:42] Robbwolf.com; Healthy Rebellion Radio. [01:12:24] Dark Horse Podcast.

Paul Laursen is a coach and scientist known for his exercise physiology and high-performance sports expertise. He holds a PhD in Exercise Physiology and has a teaching, research, and coaching background. Paul has published over 140 peer-reviewed papers, has more than 14,000 citations, and is co-founder of the parent company HIIT Science. His work often focuses on strategies to optimise performance, including high-intensity interval training (HIIT), heat acclimation, and the role of technology in sports. Paul is also a lifelong athlete, having completed 18 Ironman triathlons. Paul is on my podcast today to talk about Athletica, a personalised AI coaching platform that adapts to your current sport, fitness levels, goals, training sessions and life. We discuss why a coach or athlete might use Athletica, including individualised step-by-step daily training plans, wearable data input, and comprehensive session analysis. Paul also explains how an AI coach can help combat workout boredom, injury, and scheduling challenges. Here’s the outline of this interview with Paul Laursen: [00:02:01] AI coach, Athletica. [00:02:13] Brianna Stubbs; NBT Podcasts featuring Brianna: Ketones for Performance, Cognition, and Cardiovascular Health (2019), The Latest Research on Exogenous Ketones and Other Performance Enhancers (2019), Women in Science: Bridging the Gender Gap (2018), World Champion Rower and Ketone Monoester Researcher Brianna Stubbs (2017), The D-BHB Ketone Monoester Is Here (2017). [00:04:39] What Athletica can do. [00:04:56] Power or pace profile, user time constraints. [00:06:27] Athletica on YouTube, see workouts populated on a calendar. [00:07:06] Paul's previous podcasts with NBT: How to Automatically Adapt Your Training Plan (2021), Science and Application of High Intensity Interval Training (2019), and Why Do and How to High Intensity Interval Training (2017). [00:07:13] HIIT Science and Paul's book: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle, by Paul Laursen and Martin Buchheit. [00:09:52] WHOOP strap; integrating wearables. [00:12:17] Internal training load measures; blood lactate. [00:15:46] Exporting data when it's time to work out. [00:20:19] Fast Talk Laboratories podcast; Paul's episode: What Impact Will AI Have on Training Software? [00:23:43] Workout reserve. [00:28:35] Stephen Rollnick on Motivational Interviewing. [00:32:24] Athletica vs ChatGPT. [00:41:09] Next step for Athletica: educating coaches. [00:43:45] Visit the NBT forum for Virtual Ted (Naiman), Virtual Huberman, and Virtual Malcolm (Kendrick). [00:48:31] Key features of Athletica. [00:49:49] Plantiga.

Discover how hosting small gatherings can combat the epidemic of loneliness in America. Learn the key elements of hosting structured events, including ice breakers and ending the party on a high note. Explore the advantages of knowing someone in the hiring process and the benefits of hosting regular gatherings. Find out why ending a party after two hours is crucial for a controlled and enjoyable event. Get tips on respecting other people's time and learn how to approach social interaction for introverts.

Peter Gray, PhD. is a research professor at Boston College in Psychology and Neuroscience, whose recent work focuses primarily on children’s natural ways of learning and the value of play from an evolutionary perspective. He is the author of Free to Learn, a book in which he argues that our children, if free to pursue their interests through play, will not only learn all they need to know but will do so with energy and passion. He has also published many academic articles on play and self-directed education. In this podcast, Dr Peter Gray makes the case that free play is the primary way children learn to solve problems, control their lives, get along with peers, and become emotionally resilient. And by contrast, he discusses the downsides of our traditional education system, which leaves many children bored, prone to misbehaviour, and seeing life as a series of hoops to struggle through. Please visit Peter on his Substack, where he writes about how play makes us human and how we might bring more playfulness into our lives and those of others. Here’s the outline of this episode with Peter Gray: [00:00:11] First podcast with Peter Gray: Free to Learn: Unleashing the Instinct to Play. [00:00:25] Peter Gray's Substack. [00:00:31] What is play? [00:03:40] Becoming interested in the topic of play. [00:05:30] Sudbury Valley School in Framingham, MA.  [00:08:50] Peter's book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:09:30] Why play is important. [00:11:04] Book: The Play of Animals, by Karl Groos. [00:11:58] Book: The Play of Man, by Karl Groos. [00:14:18] Study: Gray, Peter. "Play as a foundation for hunter-gatherer social existence." American Journal of play 1.4 (2009): 476-522. [00:20:59] Time in school vs time out of school. [00:21:25] Article: Children's Risk of Suicide Increases on School Days. [00:22:40] 2014 APA Study: Stress in America. [00:25:35] Study: Gray, Peter. "How Children Coped in the First Months of the Pandemic Lockdown: Free Time, Play, Family Togetherness, and Helping Out at Home." American Journal of Play 13.1 (2020): 33-52. [00:33:12] The value of risky play. [00:36:20] Adult-directed sports vs child-directed play; Substack: Why Adult-Directed Sports Are No Substitute for Kid-Directed Play. [00:40:30] Book: Finite and Infinite Games, by James Carse. [00:41:22] The value of age-mixed play. [00:43:56] Article: Gray, Peter. "The Special Value of Children's Age-Mixed Play." American Journal of Play 3.4 (2011): 500-522. [00:49:28] Scaffolding metaphor; Substack: #10. The Special Value of Age-Mixed Play I: How Age Mixing Promotes Learning [00:53:01] How much time to play is enough? [00:53:35] Study: Gray, Peter. "The value of a play-filled childhood in development of the hunter-gatherer individual." Evolution, early experience and human development: From research to practice and policy (2012): 352-370. [00:59:17] Kids and screens. [01:08:56] Family vacations.

Sleep, nutrition, and metabolism expert Greg Potter, PhD, is back on the podcast today with a new twist on help for those interested in sleep. Greg is an international public speaker, science writer, consultant and coach, focusing on working with individuals and organisations to adopt easy and long-lasting lifestyle modifications that add years and quality to life. His work has appeared in dozens of worldwide media sources, including Reuters, TIME, and The Washington Post, and he frequently contributes to prominent websites, blogs, and podcasts. On today’s podcast, Greg joins Chris to discuss the use of psychedelic drugs for improved sleep and mental health. Greg talks about the types of psychedelics currently being researched, including psilocybin, LSD, and MDMA, their mechanisms of action, and their potential roles in improving sleep and health. He shares some of the most interesting results from the clinical literature, including therapeutic effects for treatment-resistant depression and the impact of these substances when combined with meditation or psychotherapy.  Here’s the outline of this episode with Greg Potter: [00:05:28] What are psychedelics? [00:06:33] Main types of psychedelics. [00:09:37] Uses of psychedelics. [00:12:01] Minidosing and microdosing. [00:13:09] Psilocybin use as a spiritually significant event; Study:  Griffiths, Roland R., et al. "Psilocybin occasioned mystical-type experiences: immediate and persisting dose-related effects." Psychopharmacology 218 (2011): 649-665. [00:14:14] Mystical experiences. [00:16:00] Mechanisms of action. [00:20:01] Greg's experience with psychedelics. [00:30:27] Integration work. [00:32:47] Entourage effects. [00:37:18] Chris's experiences with psychedelics. [00:41:22] Relaxing priors; Carhart-Harris and K. Friston; Study: Carhart-Harris, Robin L., and Karl J. Friston. "REBUS and the anarchic brain: toward a unified model of the brain action of psychedelics." Pharmacological reviews 71.3 (2019): 316-344. [00:41:45] Karl Friston's Free Energy Principle; Paper: Friston, Karl. "The free-energy principle: a unified brain theory?." Nature reviews neuroscience 11.2 (2010): 127-138. [00:43:47] Psychedelics and sleep architecture. [00:49:51] Psilocybin and sleep; Study: Dudysová, Daniela, et al. "The effects of daytime psilocybin administration on sleep: implications for antidepressant action." Frontiers in pharmacology 11 (2020): 602590. [00:51:58] Ayahuasca and sleep; Study: Barbanoj, Manel J., et al. "Daytime Ayahuasca administration modulates REM and slow-wave sleep in healthy volunteers." Psychopharmacology 196 (2008): 315-326. [00:54:34] REM sleep and dreaming. [00:58:42] Hobson's Activation-Synthesis Hypothesis. [00:59:38] Lucid dreaming. [01:00:02] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra and Robert Stickgold. [01:00:04] Videos: TedX talk - Sleep, Memory and Dreams: Fitting the Pieces Together and other videos. [01:03:41] Fear Extinction. [01:05:32] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [01:07:33] Combining LSD and MDMA; Study: Schmid, Yasmin, et al. "Acute subjective effects in LSD-and MDMA-assisted psychotherapy." Journal of Psychopharmacology 35.4 (2021): 362-374. [01:08:31] Psychedelics as adjunct to other interventions. [01:09:16] Review: Payne, Jake E., Richard Chambers, and Paul Liknaitzky. "Combining psychedelic and mindfulness interventions: Synergies to inform clinical practice." ACS Pharmacology & Translational Science 4.2 (2021): 416-423. [01:09:57] Psilocybin combined with other spiritual practices; Study: Griffiths, Roland R., et al. "Psilocybin-occasioned mystical-type experience in combination with meditation and other spiritual practices produces enduring positive changes in psychological functioning and in trait measures of prosocial attitudes and behaviors." Journal of Psychopharmacology 32.1 (2018): 49-69. [01:12:01] Psilocybin with expert meditators; Study: Smigielski, Lukasz, et al. "Characterization and prediction of acute and sustained response to psychedelic psilocybin in a mindfulness group retreat." Scientific reports 9.1 (2019): 1-13. [01:13:25] Acceptance and Commitment Therapy (ACT). [01:14:59] Podcast: Microdosing Psychedelics and the Placebo Effect, with Balázs Szigeti. [01:20:08] Psilocybin without psychotherapy for treatment-resistant depression; Study: Goodwin, Guy M., et al. "Single-dose psilocybin for a treatment-resistant episode of major depression." New England Journal of Medicine 387.18 (2022): 1637-1648. [01:21:58] Drug harms; Review: Nutt, David J., Leslie A. King, and Lawrence D. Phillips. "Drug harms in the UK: a multicriteria decision analysis." The Lancet 376.9752 (2010): 1558-1565. [01:23:41] Potential contamination; Fentanyl. [01:25:29] Find Greg online: gregpotterphd.com; Instagram.

We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain.  Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic. Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities. Here’s the outline of this episode with Greg Potter:  [00:00:10] Health Optimisation Summit. [00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD. [00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill [00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep. [00:02:31] Greg's history with back pain. [00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill. [00:07:05] Chronic back pain: prevalence and costs to society. [00:09:42] Causes and types of lower back pain. [00:18:53] Sports that increase risk of back pain. [00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:22:18] Podcasts with Mike T. Nelson: 1, 2, 3, 4, 5 and Ben House: 1, 2. [00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​ [00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816. [00:24:02] Nociplastic (nonspecific) pain. [00:26:29] Psychological causes for pain. [00:27:34] Lorimer Moseley on YouTube. [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise. [00:33:36] Rates of low back pain in traditional cultures and early human species. [00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10. [00:38:53] Difficulties in assessing and treating back pain. [00:43:51] Stuart McGill; Backfit Pro. [00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often. [00:50:53] Building spine stability. [00:51:56] Stuart McGill's Big 3 Exercises. [00:54:14] Bracing your spine when lifting things. [01:02:06] Bracing with breath: Valsalva maneuver. [01:03:22] Treatments that intervene with pain at the brain level. [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial." Jama 315.12 (2016): 1240-1249. [01:06:17] Effects from MBSR are not sustained long term; Meta-analysis: Anheyer, Dennis, et al. "Mindfulness-based stress reduction for treating low back pain: a systematic review and meta-analysis." Annals of Internal Medicine 166.11 (2017): 799-807. [01:07:18] The Mindfulness App. [01:07:36] Russ Harris; Acceptance and Commitment Therapy (ACT). [01:08:06] Pain Reprocessing Therapy; Study: Ashar, Yoni K., et al. "Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: a randomized clinical trial." JAMA psychiatry 79.1 (2022): 13-23. [01:10:48] Relationship between low back pain and sleep problems. [01:11:38] Insomnia comes before back pain; Study: Agmon, Maayan, and Galit Armon. "Increased insomnia symptoms predict the onset of back pain among employed adults." PLoS One 9.8 (2014): e103591. [01:12:02] Treating insomnia can help with pain; Transdiagnostic sleep and circadian approach, Allison Harvey and Daniel Buysse. [01:12:29] Cognitive Behavioral Therapy for Insomnia (CBTI); Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [01:13:18] Mattresses, pillows, and sleep positions for sleep quality and musculoskeletal support. [01:19:04] Nutritional considerations for pain. [01:20:24] Intramuscular vitamin B12 for back pain; Study: Rooijakkers, Johanna M. "Intramuscular Vitamin B12 Injections for Treating Chronic Low Back Pain." (2014). [01:20:57] Effects of weight loss interventions on low back pain; Systematic review: Chen, Lu Hsi, et al. "The effectiveness of weight loss programs for low back pain: a systematic review." BMC Musculoskeletal Disorders 23.1 (2022): 1-14. [01:22:27] Impact of supplements on different kinds of back pain. [01:22:42] UC-II collagen, hydrolyzed collagen, ginger. [01:25:10] Palmitoylethanolamide (PEA) - Levagen. [01:26:06] Meta-analyses on effects of PEA for pain reduction: Einaudi, Via Luigi, and Giustino Varrassi. "Palmitoylethanolamide, a special food for medical purposes, in the treatment of chronic pain: a pooled data meta-analysis." Pain Physician 19 (2016): 11-24 and Artukoglu, Bekir Berker, et al. "Efficacy of palmitoylethanolamide for pain: a meta-analysis." Pain Physician 20.5 (2017): 353-362. [01:26:49] Protein, creatine monohydrate, vitamin D3, glucosamine sulfate. [01:27:34] Glucosamine may not be effective; Study: Wilkens, Philip, et al. "Effect of glucosamine on pain-related disability in patients with chronic low back pain and degenerative lumbar osteoarthritis: a randomized controlled trial." Jama 304.1 (2010): 45-52.  [01:27:47] Glucosamine + chondroitin + msm, low efficacy for pain reduction; systematic review: Stuber, Kent, Sandy Sajko, and Kevyn Kristmanson. "Efficacy of glucosamine, chondroitin, and methylsulfonylmethane for spinal degenerative joint disease and degenerative disc disease: a systematic review." The Journal of the Canadian Chiropractic Association 55.1 (2011): 47. [01:28:21] Glucosamine is associated with fewer cardiovascular events and less mortality; Study: Ma, Hao, et al. "Association of habitual glucosamine use with risk of cardiovascular disease: prospective study in UK Biobank." bmj 365 (2019). [01:28:35] Glucosamine is associated with reduced all-cause mortality: King, Dana E., and Jun Xiang. "Glucosamine/chondroitin and mortality in a US NHANES cohort." The Journal of the American Board of Family Medicine 33.6 (2020): 842-847. [01:28:59] Malcolm Kendrick; Book: The Clot Thickens: The enduring mystery of heart disease; Podcasts with Dr. Kendrick: 1, 2, 3. [01:31:23] Work with Greg: gregpotterphd.com. @gregpotterphd on social media. [01:32:28] Simon Marshall; Podcast describing SEEDS approach: Nudge Tactics for Performance and Health. [01:33:00] Kanban board; Trello.

With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course. Here’s the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2, 3, 4, 5. [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about.  [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8 [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] Lumen CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004. [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214. [00:47:50] Enroll in the Flex Diet Certification Course.

Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance. Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet. Here’s the outline of this episode with Megan Hall and Zach Moore: For all the details, be sure to follow along with Megan’s Outline for this podcast. [00:00:09] First 3 Health Fundamentals Podcasts: 1, 2, 3. [00:01:27] Why we should care about what we eat. [00:03:15] Top dietary interventions to focus on. [00:05:37] Optimal protein intake. [00:08:25] Protein leverage hypothesis. [00:12:30] Plant-based vs. animal-based protein sources. [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: Oikawa, Sara Y., et al. "Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial." The American journal of clinical nutrition 111.3 (2020): 708-718. [00:16:52] Branch Chain Amino Acids (BCAAs). [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils. [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine). [00:26:34] Tolerating organ meats. [00:28:16] Organ meat blended with ground beef; Nose to Tail, Force of Nature, US Wellness Meats. [00:31:48] Environmental Working Group (EWG)'s Dirty Dozen. [00:32:03] Meal number and timing. [00:32:54] Time restricted eating (limited eating window). [00:34:08] One meal a day (OMAD). [00:40:36] Personalizing a diet for you. [00:40:51] Macronutrients. [00:44:10] Fiber; soluble vs. insoluble fiber. [00:45:24] Polyphenols. [00:46:12] Elimination diets. [00:50:42] Troubleshooting. [00:50:52] Digestive distress, during or after meals. [00:51:38] Improving body composition. [00:54:06] Managing sugar cravings. [00:55:06] Gretchen Rubin; Article: When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?” [00:55:52] Addressing under-eating; Relative Energy Deficiency in Sport (RED-S). [01:00:50] Getting started making dietary changes. [01:02:49] Nourishbalancethrive.com; Book a free 15-minute starter session.

Back on the podcast, today is sleep, nutrition, and metabolism expert, Greg Potter, PhD. Through his academic research, public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts. In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals. Here’s the outline of this episode with Greg Potter:  [00:02:14] Wellics Corporate Wellness Software. [00:06:49] The importance of light. [00:08:30] The introduction of electric light. [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda. [00:10:37] How light influences the circadian system. [00:15:34] Consensus paper with recommendations related to light hygiene; Study: Brown, Timothy M., et al. "Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults." PLoS biology 20.3 (2022): e3001571. [00:19:13] Practical tips for reducing light at night. [00:22:44] Increasing prevalence of myopia. [00:23:46] Podcast: Getting Stronger, with Todd Becker. [00:26:01] Vitamin D synthesis; Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:26:15] Effects of light on mood and cognition. [00:27:24] Effect of light exposure patterns on cognitive performance; Study: Grant, Leilah K., et al. "Daytime exposure to short wavelength-enriched light improves cognitive performance in sleep-restricted college-aged adults." Frontiers in neurology (2021): 197. [00:28:14] Effects of light on metabolic health. [00:28:20] Dan Pardi podcast featuring Peter Light: Sunlight And Fat Metabolism: A New Discovery. [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: Harmsen, Jan-Frieder, et al. "The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day." Diabetologia 65.4 (2022): 721-732. [00:30:53] Effects of light on skin and immune function. [00:31:57] Highlights #15 (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky). [00:35:14] Skyglow. [00:36:48] Light at night and endocrine disruption. [00:37:45] Light at night and quality/duration of sleep. [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: Cajochen, Christian, et al. "Evidence that homeostatic sleep regulation depends on ambient lighting conditions during wakefulness." Clocks & Sleep 1.4 (2019): 517-531. [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 1-12. [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: Mason, Ivy C., et al. "Light exposure during sleep impairs cardiometabolic function." Proceedings of the National Academy of Sciences 119.12 (2022): e2113290119. [00:41:34] Effects of moon phases on sleep; Study: Casiraghi, Leandro, et al. "Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions." Science advances 7.5 (2021): eabe0465. [00:45:40] Effects of individual sensitivity to light; Study: Phillips, Andrew JK, et al. "High sensitivity and interindividual variability in the response of the human circadian system to evening light." Proceedings of the National Academy of Sciences 116.24 (2019): 12019-12024. [00:47:55] Camping and melatonin synthesis across seasons; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:48:40] Seasonal changes in thyroid hormones (meta-analysis): Kuzmenko, N. V., et al. "Seasonal variations in levels of human thyroid-stimulating hormone and thyroid hormones: a meta-analysis." Chronobiology International 38.3 (2021): 301-317. [00:53:24] Effect of location in the world; Podcast: Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:54:30] Daylight Savings Time transition and  traffic accidents in the US; Study: Fritz, Josef, et al. "A chronobiological evaluation of the acute effects of daylight saving time on traffic accident risk." Current biology 30.4 (2020): 729-735. [00:56:08] Effects of Daylight Savings Time on cardiac events. [00:56:48] Daylight Savings Time and cyberloafing; Study: Wagner, David T., et al. "Lost sleep and cyberloafing: Evidence from the laboratory and a daylight saving time quasi-experiment." Journal of Applied psychology 97.5 (2012): 1068.  [00:57:26] Circadian clock disrupted by Daylight Savings Time; Study: Kantermann, Thomas, et al. "The human circadian clock's seasonal adjustment is disrupted by daylight saving time." Current Biology 17.22 (2007): 1996-2000.  [01:00:44] Implications of permanent daylight savings time. [01:03:37] Effects of light at night in animals; Study: Sanders, Dirk, et al. "A meta-analysis of biological impacts of artificial light at night." Nature Ecology & Evolution 5.1 (2021): 74-81. [01:09:14] Minimizing the impact of light at night on wildlife. [01:13:50] Human-centric lighting at hospitals; Study: Giménez, Marina C., et al. "Patient room lighting influences on sleep, appraisal and mood in hospitalized people." Journal of sleep research 26.2 (2017): 236-246. [01:14:51] Babies in a neonatal unit did better with light/dark cycle; Study: Vásquez-Ruiz, Samuel, et al. "A light/dark cycle in the NICU accelerates body weight gain and shortens time to discharge in preterm infants." Early human development 90.9 (2014): 535-540. [01:17:59] Effects of light at night on plants; Study: Ffrench-Constant, Richard H., et al. "Light pollution is associated with earlier tree budburst across the United Kingdom." Proceedings of the Royal Society B: Biological Sciences 283.1833 (2016): 20160813. [01:18:50] Maturation of soybeans shifted with  artificial light at night; Study: Palmer, Matthew, et al. Roadway lighting’s impact on altering soybean growth. No. FHWA-ICT-17-010. 2017. [01:19:44] How to optimise your light environment. [01:19:54] Incandescent vs compact fluorescent bulbs. [01:21:58] LED lights. [01:25:33] Light-emitting devices with screens; metamerism. [01:26:20] Using metamerism to regulate impact of digital devices; Study: Allen, Annette E., et al. "Exploiting metamerism to regulate the impact of a visual display on alertness and melatonin suppression independent of visual appearance." Sleep 41.8 (2018): zsy100. [01:26:51] Software that reduces your exposure to short wavelengths: Nightshift (iPhone), Night Light/Blue Light Filter (Android), f.lux. [01:27:23] Apps to prevent short-wavelength light emissions do help; Study: Gringras, Paul, et al. "Bigger, brighter, bluer-better? Current light-emitting devices–adverse sleep properties and preventative strategies." Frontiers in public health 3 (2015): 233. [01:27:31] Blue-light blocking app did not improve sleep; Study: Smidt, Alec M., et al. "Effects of Automated Diurnal Variation in Electronic Screen Temperature on Sleep Quality in Young Adults: A Randomized Controlled Trial." Behavioral Sleep Medicine (2021): 1-17. [01:28:31] Blue-blockers. [01:31:31] Recommendations for shift workers. Greg’s paper on this topic: Potter, Gregory DM, and Thomas R. Wood. "The future of shift work: Circadian biology meets personalised medicine and behavioural science." Frontiers in Nutrition 7 (2020): 116. [01:33:34] Jet lag: Jet Lag Rooster. [01:37:27] Find Greg on Instagram, TikTok; gregpotterphd.com [01:37:56] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra. [01:38:08] Book: The Beginning of Infinity: Explanations That Transform the World, by David Deutsch. [01:38:32] Book: The Precipice by Toby Ord.