Nourish Balance Thrive

In this interview, Performance Psychologist Simon Marshall, PhD is with me to discuss one of the most common obstacles to meeting health and fitness goals - time management. For most of us, our days are filled with work and family obligations, leaving just a few precious unscheduled minutes at the end of the day.  It can seem nearly impossible to carve out the time needed for meditating, exercising, or cooking healthy meals at home. There are biological reasons we find it harder to follow through with our good intentions as the day goes on. Fortunately, there are simple things that can be done to build better habits and strengthen our commitments. If you’re struggling to make it all work, Simon offers solutions for assessing your time-management problem and freeing up the time you need. Here’s the outline of this interview with Simon Marshall: [00:02:50] The underlying struggle. [00:03:56] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:05:30] Motivation and commitment to change. [00:06:32] Book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown. [00:10:44] Substituting rather than adding. [00:11:08] Self-determination. [00:12:03] Sleep. [00:14:45] Setting boundaries. [00:17:05] The willpower bank account. [00:17:53] Do harder things earlier in the day. [00:20:29] Early time-restricted eating; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Dr. Satchin Panda. [00:21:34] Habits; changing the environment. [00:23:20] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:26:43] Chronic sleep deficit. [00:27:00] When you can't sleep. [00:27:10] Inappropriate light exposure, not enough light during the day; Podcast: Why Your Diet Isn't Working: Sleep and Circadian Rhythm. [00:29:35] forum.nourishbalancethrive.com. [00:30:37] Track how you spend your time. [00:31:55] Scheduling breaks. [00:34:06] Why people resist time-use diaries. [00:34:52] Book:Getting Things Done: The Art of Stress-Free Productivity, by David Allen. [00:35:17] Reactivity bias. [00:36:06] Ecological momentary assessment (EMA). [00:39:22] Reduce things vying for your attention. [00:40:00] OneTab Chrome Extension. [00:41:06] Inbox Zero. [00:41:53] inbox.google.com. [00:44:12] Email suicide. [00:46:10] Batching. [00:47:37] Decision fatigue. [00:52:55] Accountability challenges. [00:54:14] forum.nourishbalancethrive.com.

Recently we’ve had remarkable guests on the podcast highlighting areas of evolutionary mismatch. It’s clear our society has disconnected from real food and good sleep, but we’ve also detoured from what’s optimal in how we congregate, educate, and support one another. We’ve divided ourselves into nuclear families, often leaving our children in the care of strangers so we can go to a job we don’t care about, in order to earn money to pay for our segregated lifestyle. Social isolation has become so common we barely realize the madness of it - until we need help and find that there’s no one nearby. In this interview, I’m joined by my wife, food scientist Julie Kelly to talk about how our society could benefit from a cohousing model, transcending the current paradigm that leaves parents exhausted and young adults unable to afford housing. We discuss our own living situation and that of neighbours and friends, many of whom could benefit from living with others to share resources and skills. We’re in the contemplation stage of actually doing something about this, and would love to hear from you about experiences you’ve had - good or bad! - with cohousing or communal living.  Here’s the outline of this interview with Julie Kelly: [00:00:34] Podcast: Civilized to Death: Are We Really Making Progress? with Christopher Ryan. [00:01:07] Stephanie Welch podcasts 1. Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision (she discusses the concept of nuclear family at the 55:13 minute mark), 2. The Need for Tribal Living in a Modern World, focusing more exclusively on cohousing. [00:03:07] Whole 30. [00:03:52] Book: The Story of the Human Body: Evolution, Health, and Disease, by Daniel Lieberman. [00:05:08] Book: Lifespan: Why We Age―and Why We Don't Have To by David A. Sinclair, PhD. [00:05:46] STEM-Talk Podcast: Episode 98: Steven Austad talks about aging and preserving human health.   [00:05:46] Blue zone fraud; Study: Newman, Saul Justin. "Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans." bioRxiv (2019): 704080. [00:06:22] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:07:08] Alloparents. [00:13:00] Attachment theory. [00:26:42] Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:30:59] Book: Delivering Happiness: A Path to Profits, Passion, and Purpose, by Tony Hsieh. [00:33:40] Podcast on unschooling: How to Support Childhood Cognitive Development, with Josh Turknett, MD. [00:36:00] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:37:31] Strategies and tactics of cohousing. [00:39:45] Contact me if you have experience with cohousing: chris@nourishbalancethrive.com. [00:42:30] Patreon; Forum thread on cohousing. [00:42:48] Cohousing resources: Why Denmark dominates the World Happiness Report rankings year after year; Pocket Neighborhoods; The New Generation of Self-Created Utopias; My working cohousing Google doc. [00:43:15] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick. [00:47:19] Starcity. [00:49:56] Grandmother hypothesis. [00:54:05] Cooperative breeding. [00:58:07] Book: Mindset: The New Psychology of Success by Carol Dweck. [00:58:12] Book: Radical candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott. [01:01:08] Book: Chop Wood Carry Water: How to Fall in Love with the Process of Becoming Great, by Joshua Medcalf. [01:01:39] Podcast: Ketones for Performance, Cognition, and Cardiovascular Health, with Brianna Stubbs, PhD. [01:03:18] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:06:05] Podcast: Building Compassionate Communities to Improve Public Health, with Julian Abel, MD.

Strength and conditioning coach James Cerbie is the founder of Rebel Performance and host of the podcast by the same name. He’s on a mission to forge a new breed of athlete while giving that athlete a tribe and a competitive outlet.  What’s amazing is not just that he and a squad of other experts are developing a training library and launching competitions, but that they’re doing it all online. Only those interested in becoming complete freak athletes need apply. In this interview, James and I talk about his remote coaching model, and how he manages to create a sense of community amongst athletes living great distances apart.  He discusses his 6 pillars of athletic performance (strength, hypertrophy, power, endurance, movement IQ, and fusion) and how his team of experts deliver results in these areas. He also shares his no-nonsense nutrition recommendations and talks about how Crossfit measures up to his approach. Here’s the outline of this interview with James Cerbie: [00:00:57] Zac Cupples; Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance. [00:01:46] Physical Therapist and coach Bill Hartman. [00:02:30] Background in health and performance. [00:06:29] 6 pillars of athletic performance. [00:09:16] Ben House, PhD. Podcasts: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica (2/6/19); How to Manage Testosterone and Estrogen in Athletes (1/21/18). [00:12:48] Postural Restoration Institute (PRI). [00:12:54] Mike T Nelson; Podcasts: CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? (11/1/19); How to Assess an Athlete: The Best Principles, Methods, and Devices to Use (7/19/18); The Importance of Strength Training for Endurance Athletes (3/2/17); High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… (12/30/16). [00:15:22] Pat Davidson, PhD. [00:21:55] Academia vs business. [00:26:55] Rebel Performance. [00:29:33] Comparison to Crossfit. [00:31:28] Incorporating community and competition into training. [00:36:42] Christopher Ryan, PhD. Podcast: Civilized to Death: Are We Really Making Progress? [00:37:28] Remote coaching model. [00:41:43] Nutrition recommendations. [00:48:22] In person meet-ups. [00:49:38] The Top Strength Project, run by Steve Tripp. [00:50:41] Rebel Performance Radio. [00:54:49] Physiological need for stressors. [00:56:26] Doug Hilbert from Virta; Podcasts with Doug: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap. [00:56:26] Study on biological age: Lehallier, Benoit, et al. "Undulating changes in human plasma proteome profiles across the lifespan." Nature Medicine 25.12 (2019): 1843-1850. [01:05:55] Compete at train.rebel-performance.com; Silverback Training Project.

At the root of our obstacles to better health, and indeed a cause of many health problems is stress. It’s not hard to find advice for coping with stress - many people will recommend meditation or yoga, and these are a great place to start. But what you might not know is that managing stress for the long term is a challenge that is best met with a balance of two specific approaches. In this podcast Performance Psychologist Dr. Simon Marshall, PhD. describes the two best strategies for managing the stress of life, along with a simple way to determine which one you’ve been relying on (often to the exclusion of the other). We also discuss some of the most common social stressors and ways for you to detach from stressful thoughts and feelings. Sign up for the 2020 Braveheart Highland Games in San Diego, CA. Here’s the outline of this interview with Simon Marshall: [00:02:19] Many dimensions to health. [00:03:02] Headspace. [00:04:13] Book: Man's Search for Meaning, by Viktor Frankl. [00:06:35] Stressor vs stress response. [00:07:22] Task-focused coping. [00:09:04] Emotion-focused coping. [00:13:47] Wherever you go, there you are. [00:16:25] Limits of emotion-focused coping. [00:17:50] Gaining new skills. [00:18:53] Progressive muscle relaxation. [00:21:18] Audit tasks and emotions: identify your strategies. [00:22:13] Book: The Subtle Art of Not Giving a Fuck: A Counterintuitive Approach to Living a Good Life, by Mark Manson. [00:23:45] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:24:02] Acceptance and Commitment Therapy (ACT). [00:27:07] Diffusion, detachment. [00:30:58] Detachment strategies. [00:33:38] Exercise dependence. [00:34:50] Social stressors; social comparison. [00:39:52] Strava. [00:41:28] Zwift. [00:43:35] Moderation vs. abstinence. [00:44:50] Summary. [00:45:49] forum.nourishbalancethrive.com for audit examples.

Sleep researcher, writer and international speaker Greg Potter, PhD is with us once again to continue our conversation about improving your sleep. In my last interview with Greg, we discussed practical steps to take when sleep eludes you, as well as preventing sleep problems in the first place. We’ve circled back around today to take a closer look at some of the most promising interventions for insomnia as well as special considerations for athletes with regard to sleep. In this interview, Greg describes Sleep Restriction Therapy and Intensive Sleep Retraining in detail, two approaches to fixing insomnia that sound counterintuitive at first but which can pay off quickly with more restful sleep. Greg talks about mindfulness and meditation, sharing tips for using these practices to reduce insomnia and overall stress. We also discuss sleep considerations specific to athletes, including sleep timing, training load, and travel. Here’s the outline of this interview with Greg Potter: [00:03:35] Documentary: Who Killed the Neanderthals? [00:04:35] Greg’s last podcast with us: What to Do When You Can’t Sleep (11/22/19); Previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19). [00:05:11] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:05:44] Sleep restriction therapy. [00:10:18] Sleepio. [00:10:42] Intensive Sleep Retraining (ISR). [00:12:18] ISR Study: ISR Study: Harris, Jodie, et al. "Intensive sleep retraining treatment for chronic primary insomnia: a preliminary investigation." Journal of sleep research 16.3 (2007): 276-284. [00:13:18] Thim smart ring device. [00:16:52] Coursera. [00:17:24] Josh Turknett, MD on Patreon for ukelele lessons. [00:18:23] Mindfulness and meditation. [00:23:26] Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman. [00:23:25] Book: Wherever You Go There You Are, by Jon Kabat-Zinn. [00:23:41] Insight timer. [00:23:56] Sam Harris' Waking Up app. [00:26:28] Marko Lepik; Website: EQversity. [00:27:17] Books by Russ Harris: The Happiness Trap and The Confidence Gap.  [00:27:42] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer. [00:29:27] Try the bull’s eye (page 3) and/or the Life Compass (page 5) exercise(s) in this resource by Russ Harris. [00:29:54] Matthew Walker. [00:32:12] Sleep considerations for athletes. [00:34:33] Shifting sleep timing. [00:36:10] Phase-response curve for exercise; Study: Youngstedt, Shawn D., Jeffrey A. Elliott, and Daniel F. Kripke. "Human circadian phase–response curves for exercise." The Journal of physiology 597.8 (2019): 2253-2268.  [00:38:47] Training load. [00:39:00] Overreaching in athletes and worsened sleep; Study: Hausswirth, Christophe, et al. "Evidence of disturbed sleep and increased illness in overreached endurance athletes." Medicine and science in sports and exercise (2014). [00:40:47] Relative Energy Deficiency in Sport (REDS); podcast with Nicky Keay: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S). [00:44:31] Intensity of training and its effect on circadian rhythm. [00:48:33] Obstructive sleep apnea. [00:49:42] Concussion. [00:50:34] The effect of travel on sleep. [00:51:33] Jet lag strategies: diet, light exposure, melatonin supplementation; Jet Lag Rooster.  [01:00:24] Find Greg on Instagram, Twitter and LinkedIn. [01:01:33] Greg’s recent speaking events: Greg’s recent speaking events: 2019 Health Optimization Summit (London), Biohacking Conference Moskow, Wellness & Biohacking Conference 2019 in Guadalajara, Biohacker Summit (Helsinki).

Researcher and elite athlete Brianna Stubbs is back on the podcast today, checking in before her recent Ironman competition in Santa Cruz, California. Since we last talked with Brianna she’s left HVMN and joined the Buck Institute for Research on Aging as Lead Translational Scientist. There she’ll be studying ketone biology and collaborating on some of the best research being conducted today with the mission of living better, longer. In this interview, Brianna and I talk about some of the latest studies on ketone metabolism, which continues to show promise for athletic performance, cognition, and cardiovascular health. She also notes where the research in this area is lacking and even contradictory. Brianna also shares her personal strategy for dosing the ketone monoester she helped bring to the marketplace.  Here’s the outline of this interview with Brianna Stubbs: [00:00:00] Brianna’s previous podcasts: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs, The D-BHB Ketone Monoester Is Here, Women in Science: Bridging the Gender Gap, and The Latest Research on Exogenous Ketones and Other Performance Enhancers. [00:02:00] Racing Ironman. [00:05:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:06:57] Dosing the ketone ester during the triathlon. [00:09:55] Ketone ester as a tool to to evaluate perception of exercise; Study: Faull, Olivia Kate, et al. "Beyond RPE: The perception of exercise under normal and ketotic conditions." Frontiers in physiology 10 (2019): 229.  [00:11:09] Lead Translational Scientist at the Buck Institute for Research on Aging. [00:13:01] Dale Bredesen, MD; Eric Verdin, MD. [00:13:36] Review on ketone metabolism: Newman, John C., and Eric Verdin. "Ketone bodies as signaling metabolites." Trends in Endocrinology & Metabolism 25.1 (2014): 42-52. [00:14:56] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD [00:18:07] STEM-Talk Podcast: Episode 92 with Megan Roberts and Episode 94 with John Newman. [00:19:27] β-Hydroxybutyrate (BHB), as an endogenous histone deacetylase inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:21:42] HVMN. [00:22:59] Epigenetic effects of ketones. [00:27:27] BHB can affect vascular senescence; Study: Han, Young-min, et al. "β-Hydroxybutyrate prevents vascular senescence through hnRNP A1-mediated upregulation of Oct4." Molecular cell 71.6 (2018): 1064-1078. [00:30:24] BHB inactivates the NLRP3 inflammasome; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263. [00:31:02] BHB protects against muscle protein wasting; Study: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867. [00:32:11] Increased inflammatory response with ketone ester; Study: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research (2019): 1801171. [00:35:52] Ketogenic diet and exogenous ketones reduce epileptiform spikes associated with Alzheimer’s: Newman, John C., et al. "Ketogenic diet or BHB improves epileptiform spikes, memory, survival in Alzheimer's model." bioRxiv (2017): 136226. [00:36:51] Kenneth Ford, PhD.; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford [00:37:57] Cardiovascular effects of ketone infusions in humans; Studies: 1. Nielsen, Roni, et al. "Cardiovascular effects of treatment with the ketone body 3-hydroxybutyrate in chronic heart failure patients." Circulation 139.18 (2019): 2129-2141. 2. Gormsen, Lars C., et al. "Ketone Body Infusion With 3‐Hydroxybutyrate Reduces Myocardial Glucose Uptake and Increases Blood Flow in Humans: A Positron Emission Tomography Study." Journal of the American Heart Association 6.3 (2017): e005066. [00:38:06] Ketone infusions in a paced model of cardiac failure in dogs. Study: Horton, Julie L., et al. "The failing heart utilizes 3-hydroxybutyrate as a metabolic stress defense." JCI insight 4.4 (2019). [00:43:05] Ketogenic diet and gut health. [00:44:31] Exogenous ketones affect stem cell regeneration and differentiation; Study: Cheng, Chia-Wei, et al. "Ketone Body Signaling Mediates Intestinal Stem Cell Homeostasis and Adaptation to Diet." Cell 178.5 (2019): 1115-1131. (We don’t have access to the Supplementary Methods, which contain Brianna’s favorite molecule!) [00:46:02] Performance enhancing effects of lactate/propionate: Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1. [00:47:22] Lucy Mailing; Podcast: How to Optimise Your Gut Microbiome. [00:50:24] Improved performance with the ketone monoester; Study: Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell metabolism 24.2 (2016): 256-268.  [00:50:30] No performance benefit with ketone monoester supplement; Study: Evans, Mark, et al. "No Benefit of Ingestion of a Ketone Monoester Supplement on 10-km Running Performance." Medicine and science in sports and exercise 51.12 (2019): 2506-2515. [00:52:00] Dr. Stephen Cunnane’s studies correlating blood ketone level and changing cognitive function and brain ketone uptake: Cunnane, Stephen C., et al. "Can ketones help rescue brain fuel supply in later life? Implications for cognitive health during aging and the treatment of Alzheimer’s disease." Frontiers in molecular neuroscience 9 (2016): 53; 2. Fortier, Mélanie, et al. "A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment." Alzheimer's & Dementia 15.5 (2019): 625-634. [00:52:40] Breath ketone meters. [00:57:03] Find Brianna on Twitter.

Anastassia Laskey is a consultant living in Atlanta, and she’s been a member of NBT’s Elite Performance Program for the past 3 years. Since then she’s overcome health challenges that were significantly affecting her quality of life, including numerous gut infections, food sensitivities and fatigue. On this podcast, Anastassia talks with NBT coach and Scientific Director Megan Roberts about her healing journey from a state of severe illness to one in which she’s gained control over her well-being. She shares about her decision to go overseas for faecal microbiota transplantation (FMT), and the impact this procedure had on her recovery. She also discusses the habit-forming strategies and lifestyle changes she implemented to maintain her improved state of health. Here’s the outline of this interview with Anastassia Laskey: [00:00:31] Why Ana came to Nourish Balance Thrive. [00:03:32] Diet changes. [00:03:45] Book: The Primal Blueprint, by Mark Sisson. [00:04:11] Clostridium difficile (C-diff). [00:06:30] Fecal Microbiota Transplantation (FMT). [00:07:48] Taymount Clinic. [00:09:17] Improvement with FMT. [00:12:20] H. pylori, Small Intestinal Bacterial Overgrowth (SIBO). [00:13:32] Current diet. [00:14:57] Getting enough protein. [00:16:47] Tips for getting more protein: Wild Planet Sardines with lemon; European bacon, Chudabeef beef jerky. [00:19:18] Learning to eat intuitively. [00:21:03] Healthy at Every Size and Intuitive Eating; "body neutrality". [00:22:58] The effect of emotional stress on health. [00:26:21] Creating habits and making them stick. [00:30:36] Physical activity without a gym. [00:32:08] Community Supported Agriculture (CSA) or farm box subscription; Fresh Harvest. [00:34:05] Important levers: sleep; reducing environmental stressors, reducing sugar. [00:37:37] "Cured" vs. maintaining new lifestyle habits. [00:42:34] The value of accountability.

Ashley Mason, PhD., Licensed Clinical Psychologist and Assistant Professor of Psychiatry at UCSF, is back on the podcast this week. Ashley is an expert in Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that helps people overcome the underlying causes of sleep problems. She’s passionate about her clinical work with small groups, and there’s clearly a demand for her services - her schedule is booked for the next 8 months. In this interview, Ashley shares her step-by-step formula for helping her patients fix their sleep. She describes some lesser-known strategies that help re-establish restful sleep patterns, including sleep restriction, scheduled worry time, and identifying cognitive distortions. She also talks about the pitfalls people encounter when recovering from insomnia, and how to avoid them. Please consider supporting Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:13] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:02:15] Dr. Kirk Parsley; Podcasts: How to Get Perfect Sleep with Dr. Kirk Parsley, MD (2016), and Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:03:22] Book: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain, by Colleen Carney, PhD. and Rachel Manber, PhD. [00:03:35] Dick Bootzin. [00:05:03] Cognitive Behavior Therapy for Insomnia (CBT-I). [00:06:43] Treatment process. [00:09:05] 5 weekly group sessions, sleep diary. [00:12:26] Bed is for sleep and sex only. [00:17:17] Sleep restriction. [00:19:03] Cognitive tools for dealing with anxiety and worry. [00:19:32] Scheduling worry time. [00:20:15] Book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, by Dennis Greenberger, PhD., and Christine A Padesky, PhD. [00:20:32] How to worry effectively. [00:22:10] Behavioral activation. [00:23:20] Identifying disempowering thoughts. [00:24:52] Acceptance and Commitment Therapy (ACT); Russ Harris books: The Happiness Trap and The Confidence Gap. [00:25:44] Cognitive distortions and troublesome thoughts. [00:38:30] Bob Newhart’s “Stop It” video. [00:38:40] New York Times article on how to use sunglasses when traveling: Yes, Your Sleep Schedule is Making You Sick. [00:38:45] Jet Lag Rooster; Podcast: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:40:00] Stimulus control. [00:48:12] Cal Newport; podcast: How to Live Well in a High Tech World. [00:50:42] Bill Lagakos on Patreon. [00:52:00] Pitfalls people encounter when recovering from insomnia. [00:54:33] Variations in Melatonin bottle contents; Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [01:00:39] Wall Street Journal Article: Is It Healthy to Sleep in a Hammock?; Study: Kompotis, Konstantinos, et al. "Rocking promotes sleep in mice through rhythmic stimulation of the vestibular system." Current Biology 29.3 (2019): 392-401. [01:02:11] Article: [The American College of Physicians] Recommends CBTI as Initial Treatment for Chronic Insomnia. [01:02:40] Dr. Josh Turknett’s 4-quadrant model (Go to minute 21:20 for a visual of the 4-quadrant model.); Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.  [01:06:20] Sleepio app. [01:07:41] UCSF Sea Lab. Ashley’s sleep clinic and her current research.  [01:08:16] Contact Ashley to support her work. Listen to Ashley’s previous NBT podcasts: Paleo Psychology with Ashley Mason PhD (2014) and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems (2019).

Christopher Ryan, PhD. is an author, speaker, and podcast host, as well as an excellent storyteller. With his New York Times best-selling book, Sex at Dawn, he became known for challenging the standard cultural narratives around sex and social organization. His new book, Civilized to Death, questions whether civilization has been a net benefit to our species. On his podcast Tangentially Speaking, Chris welcomes a mix of unconventional guests including famous comics, bank robbers, drug smugglers, porn stars, and rattlesnake experts. In this interview, Chris offers a challenging perspective on how humans have strayed from egalitarian tribal living, instead adopting customs that don’t match our biological drives and social needs. He focuses on the disruptive role of agriculture in human history, marking that as the period during which we veered off course. Chris also shares humorous and touching stories from interviews and travels in his van, Scarlett Jovansson. Here’s the outline of this interview with Christopher Ryan: [00:00:17] Tangentially Speaking podcast: Interview with Bruce Parry. [00:00:49] Film from Bruce Parry: Tawai: A Voice from the Forest. [00:01:01] Podcasts with Stephanie Welch: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision and The Need for Tribal Living in a Modern World.  [00:02:50] Book: The Red Queen by Matt Ridley. [00:03:03] Book: Civilized to Death: The Price of Progress, by Christopher Ryan. [00:04:50] Spain to lead the world in life expectancy. Study: Foreman, Kyle J., et al. "Forecasting life expectancy, years of life lost, and all-cause and cause-specific mortality for 250 causes of death: reference and alternative scenarios for 2016–40 for 195 countries and territories." The Lancet 392.10159 (2018): 2052-2090. [00:11:37] Show: Tribe, hosted by Bruce Parry. [00:11:52] Film: Cannibals and Crampons, with Bruce Parry and Mark Anstice. [00:14:26] Book: Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships, by Christopher Ryan and Cacilda Jethá. [00:18:28] Sarah Hrdy, author of books on alloparenting. [00:20:37] Article: Sex at Dusk by David Barash. [00:23:30] Agriculture as the catalyst for a profound revolution in the way human beings organize themselves. [00:27:27] Book: Against the Grain: A Deep History of the Earliest States, by James C. Scott. [00:29:08] Thomas Malthus and Thomas Hobbes. [00:44:17] Anthropologist Nurit Bird-David. [00:46:43] Critics of Chris’s position on cultural evolution: Matt Ridley, Steven Pinker, Richard Dawkins, David Buss, Helen Fisher. [00:55:39] Book: Opening Up: A Guide To Creating and Sustaining Open Relationships, by Tristan Taormino. [00:58:09] Dan Savage. [01:02:50] Book: The Evolution of Everything: How New Ideas Emerge, by Matt Ridley. [01:07:28] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. [01:09:59] Think globally, act locally. [01:18:14] Kenneth Ford, Director of the Institute for Human and Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.  [01:22:35] Tangentially Speaking podcast. Get a T-shirt. [01:27:03] Podcast with the woman who took ayahuasca: Mandy. [01:30:27] Podcast with rattlesnake expert: John Porter. [01:30:46] Jeff Leach. [01:37:19] See more of Chris at his website and his TED talk.

Mickey Trescott, NTP is a Nutritional Therapy Practitioner, blogger, author, and advocate for those taking recovery from autoimmune disease into their own hands. Mickey has a special place in my heart because her first book was the resource that my wife, Julie, used to help me recover my own health. She’s now written a second book, The Nutrient-Dense Kitchen, emphasizing the healing aspects of the highly nutritious foods available within the Autoimmune Protocol (AIP) template. In this interview, Mickey and I discuss her journey to finally being diagnosed with Hashimoto’s and celiac diseases, and the lifestyle factors that may have contributed to her illness. She discusses some of the pitfalls encountered by people following AIP, and the clinical trials being done to empirically validate AIP as a treatment for autoimmune disease. Here’s the outline of this interview with Mickey Trescott: [00:00:10] Nutrient density, defined. [00:01:13] Book: The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness, by Mickey Trescott. [00:02:00] Autoimmune Protocol; Mickey’s website: Autoimmune Wellness. [00:02:20] Journey to diagnoses of Hashimoto's and Celiac. [00:06:42] Veganism and vegetarianism; nutrient deficiencies. [00:09:27] Which autoimmune conditions respond best to AIP? [00:12:13] Why AIP works. [00:15:32] Book: The Nutrient-Dense Kitchen: 125 Autoimmune Paleo Recipes for Deep Healing and Vibrant Health. [00:16:13] Common mistakes within the AIP community. [00:19:12] Recipe: Bacon Beef Liver Pâté with Rosemary and Thyme. [00:23:10] Studies showing efficacy of AIP using Angie Alt’s program: Abbott, Robert D., Adam Sadowski, and Angela G. Alt. "Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis." (2019) and Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for inflammatory bowel disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:23:35] Angie Alt’s group health coaching program: SAD to AIP in 6. [00:25:25] Seeds Journal; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:26:11] Gretchen Rubin's Four Tendencies. [00:28:20] Loser avoidance bias; Fitness startup that failed due to avoidance bias. [00:29:48] Cal Newport; Podcast: How to Live Well in a High Tech World. [00:30:25] Groups for in-person AIP meetups - Find Your AIP Community. [00:33:08] Learning to cook. [00:36:52] Cultured Caveman in Portland, OR. [00:37:36] Reintroducing food on AIP. [00:43:04] Eating at restaurants. [00:45:43] Getting glutened; Gluten-free Ground Breaker beer. [00:48:35] Blog: Gluten in Beer: Test Results of Gluten Levels in Beer. [00:54:06] Eczema-psoriasis study (enrollment has ended since this podcast was recorded). [00:55:09] Rob Abbott, MD. Podcast: How to Treat Hashimoto’s using the Autoimmune Protocol.