Nourish Balance Thrive

Sleep researcher Greg Potter, PhD, is back on the podcast today with practical help for those suffering from insomnia. Greg’s research at the University of Leeds on sleep, diet, and metabolic health captured the attention of both scientific and mainstream news outlets on several continents. He is currently an international public speaker, science writer, and consultant, focusing in particular on circadian rhythms, exercise, nutrition, sleep and stress.  In this podcast, Greg talks about different types of insomnia, and how chronic sleep difficulties create barriers to personal safety and health for 10-15% of adults at any given time. He discusses the best things to do when you’re lying in bed, unpleasantly awake. He also talks about routines and tools for preventing sleep disruption in the first place. Here’s the outline of this interview with Greg Potter: [00:02:21] 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.  [00:02:37] Acute vs chronic insomnia. [00:07:00] Effects of genes on sleep needs. [00:07:55] Keneth Wright Jr. camping studies: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up 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. [00:08:38] Tracking sleep data - wearables, diaries; online diary at thebettersleepproject.com. [00:11:30] Re-establishing association between bed and sleep. [00:11:51] Ashley Mason, PhD. Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:12:56] Therapeutic sleep restriction. [00:15:29] 20-minute rule. [00:18:33] Things to do when you can't sleep: Meditation, progressive muscle relaxation, visualization, music therapy. [00:23:05] Paradoxical intention; Book: Man's Search for Meaning, by Viktor Frankl. [00:24:54] Books: Homo Deus and Sapiens, by Yuval Noah Harari. [00:25:38] Metabolic dysregulation as possible cause of sleep disruption. [00:29:09] Early dinner associated with better appetite regulation; Study: Ravussin, Eric, et al. "Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans." Obesity 27.8 (2019): 1244-1254. [00:31:13] Considerations when buying a mattress: comfort, durability, and support. [00:33:31] ChiliPad; Ooler Sleep System. [00:35:52] BRYTE bed. [00:37:51] Paper: Hekler, Eric B., et al. "Why we need a small data paradigm." BMC medicine 17.1 (2019): 1-9. [00:39:20] Hammocks [00:42:54] Rich Roll and Paul Saladino on The Minimalists Podcast: Minimalist Diets. [00:45:45] Managing ambient temperature for optimal sleep. [00:48:54] Raising skin temperature before bed. [00:50:15] Pre-bed skin temperature raising activities and sleep; Meta-analysis: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews (2019). [00:54:03] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Digital Minimalism; Cal’s blog.  [00:57:29] Find Greg on Twitter and Instagram, @gdmpotter. [00:58:44] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick, MD. [01:01:07] Greg’s previous NBT 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)

Tim Harsch is the CEO and Co-Founder of Owler, a business insights company based in San Mateo, California. He’s a lifelong athlete, having played soccer, lacrosse and rugby in his younger years and more recently competing in triathlons. He also has type 1 diabetes (T1D), diagnosed at the relatively late age of 17. We’ve had the pleasure of working with Tim over the past year as a member of our Elite Performance Program. On this podcast, Tim talks about the tools he uses to manage his diabetes, including a low-carb diet and a continuous glucose monitor. He also discusses the benefits he’s found in working with the NBT team, including weight loss, strength gains, and improved sleep and stress management. He describes the dietary changes that have helped him the most over the last year and his best advice for others living with T1D. Here’s the outline of this interview with Tim Harsch: [00:00:32] Cal Newport; Book: Digital Minimalism: Choosing a Focused Life in a Noisy World; Podcast: How to Live Well in a High Tech World. [00:01:13] Owler. [00:04:02] Y Combinator. [00:07:31] Coping with stress; Stress audit. [00:09:18] Sleep, exercise, eating, drinking, stress management (SEEDS) method; Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:10:31] SEEDS Journal. [00:10:43] Diagnosed with Type 1 diabetes (T1D) at age 17. [00:17:46] Continuous Glucose Monitor (CGM). [00:19:44] Estimation of RBC lifespan from the reticulocyte count: RBC survival (days) = 100/[Reticulocytes (percent) / RLS (days)], where RLS = 1.0, 1.5, 2.0 and 2.5 days at hematocrits of 45, 35, 25, and 15 percent, respectively.  [00:22:43] Previous podcasts featuring guests with T1D: 1. How to Achieve Near-Normal Blood Sugar with Type 1 Diabetes with Keith Runyan, MD; 2. NBT People: Will Catterson. [00:23:46] Managing carbohydrates with T1D. [00:24:59] Autoimmune Protocol (AIP). [00:27:22] Reasons for rejecting the insulin pump. [00:30:37] Dexcom G6 CGM. [00:31:35] Factors affecting insulin sensitivity. [00:32:56] NBT’s Head of Strength and Conditioning, Zach Moore, CSCS; Podcast: Overcoming Adversity and Strength Coaching, with Zach Moore. [00:35:03] Building a strength-based exercise regimen. [00:36:30] Bro Research Radio - podcast of Ben House, PhD. Ben’s appearances on NBT’s podcast: 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. [00:39:09] NBT Coach Clay Higgins; Podcast: NBT People: Clay Higgins. [00:40:50] Fixing the gut: Ditching the bulletproof coffee, avoiding dairy. [00:48:48] Type 1 Diabetes group on Facebook. [00:48:49] Diabetes resources: diaTribe; Book: Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me, by Adam Brown. [00:49:21] Find Tim on LinkedIn, at Owler, or contact him by email.

Daniel Cortez is a Primal Health and Movement Coach, Wim Hof Master Instructor, and Psychedelic Integration Specialist. After tirelessly seeking answers to overcome his own 15-year health struggle, he now guides others along the same path. From his home in Cusco, Peru, he coaches and leads retreats using the power of breath, movement, cold, and plant medicines.  On this podcast, Daniel shares his personal story of chronic pain and cognitive dysfunction, and the events surrounding his whole-body transformation. He discusses the power of evolutionary science, modern psychology, and ancestral wisdom for restoring health, and describes how psychedelic plants play a critical role in healing. Here’s the outline of this interview with Daniel Cortez: [00:01:14] Daniel's health journey. [00:03:48] Wim Hof. [00:04:04] Chris Kresser. [00:04:15] CIRS Chronic Inflammatory Response Syndrome; Ritchie Shoemaker, MD. [00:04:56] Buck Institute for Research on Aging; Dale Bredesen, MD. [00:06:03] Cholestyramine for mold; Podcast: NBT People: Mark Alexander. [00:06:31] Mycometrics testing. [00:10:34] Lucy Mailing; Podcast: How to Optimise Your Gut Microbiome, with Lucy Mailing. [00:10:46] Dr. Michael Rose; Interview on Dan Pardi's podcast: Is the Paleo Diet Good or Bad for Aging? Podcast with Professor Michael Rose. [00:11:23] Trader Joe's Paleo. [00:13:18] Bruce Parry’s documentary on the Matis. [00:17:10] Psychedelics for altered states. [00:19:27] Microdosing LSD increases neuroticism; Study: Polito, Vince, and Richard J. Stevenson. "A systematic study of microdosing psychedelics." PloS one 14.2 (2019): e0211023. [00:19:45] Researcher James Fadiman; Interview on the Tim Ferriss podcast; Book: The Psychedelic Explorer's Guide.  [00:21:08] Jessica Bertram. [00:23:04] Book: Keep the River on Your Right, by Tobias Schneebaum. [00:24:07] Ayahuasca. [00:27:30] Plants and animals are indistinguishable by some criteria; Diana Rodgers, RD interviews Andrew Smith on the Sustainable Dish Podcast. [00:31:08] Books by Russ Harris: The Happiness Trap and The Confidence Gap, plus his training courses. [00:39:38] Stephanie Welch; Podcast: The Need for Tribal Living in a Modern World. [00:44:12] Mircea Eliade. [00:45:00] Separation from the identity of having an illness. [00:48:35] Sam Harris; Waking Up app. [00:50:36] San Pedro cactus. [00:54:25] Movement coach Ido Portal; Book: The Sports Gene, by David Epstein. [00:55:31] John Ratey, MD; neuroplasticity through movement. [00:56:14] A Book of Five Rings, by Miyamoto Musashi. [00:59:14] Book: 12 Rules for Life: An Antidote to Chaos, by Jordan Peterson. [01:04:00] Are psychedelics necessary? [01:05:10] Carl Jung; Collective unconscious. [01:17:32] Ben House, PhD; Flo Retreat Center; 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. [01:23:06] Find Daniel on his website, Facebook and Instagram.

At the 2019 Ancestral Health Symposium, I managed to catch up with metabolism and fitness expert Mike T. Nelson, PhD. Mike was there presenting on a subject that many in the health space find both intriguing and confusing: cannabinoids and CBD. Really, who amongst us hasn’t wondered if using CBD will get us in hot water at the next work-related drug screening? And is it even legal? On this podcast, Mike demystifies the terms bantered about when it comes to the cannabis plant.  What exactly is the difference between hemp, THC, and CBD anyway? He cuts through the marketing hype and talks about the specific health conditions that respond best to cannabidiol (CBD). He also shares exactly how he uses it to prevent brain injury during extreme sports. Here’s the outline of this interview with Mike T. Nelson: [00:00:11] Mike’s Ancestral Health Symposium 2019 talk: Mike Nelson - CBD and Cannabinoids: Beneficial Plant Compounds or All Hype? - AHS19. [00:02:30] Charlotte's Web cannabidiol (CBD). [00:03:33] FDA warning letters to CBD companies. [00:03:43] Mislabeled CBD products (low CBD, high THC); Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3. [00:04:06] Getting terms straight: Cannabis, hemp, CBD, THC, marijuana, and others. [00:04:30] Cannabis found in 2700 year old grave in ancient China. Study: Russo, Ethan B., et al. "Phytochemical and genetic analyses of ancient cannabis from Central Asia." Journal of experimental botany 59.15 (2008): 4171-4182. [00:09:40] Leonhart Fuchs cultivated cannabis sativa in 1542. [00:09:52] Difficulty in differentiating between Sativa, Indica, and hybrid strains; Study: Schwabe, Anna L., and Mitchell E. McGlaughlin. "Genetic tools weed out misconceptions of strain reliability in Cannabis sativa: Implications for a budding industry." Journal of Cannabis Research 1.1 (2019): 3. [00:13:20] Entourage effect; Study: Ben-Shabat, Shimon, et al. "An entourage effect: inactive endogenous fatty acid glycerol esters enhance 2-arachidonoyl-glycerol cannabinoid activity." European journal of pharmacology 353.1 (1998): 23-31. [00:15:36] THC use associated with survival after traumatic brain injury (TBI); Nguyen, Brian M., et al. "Effect of marijuana use on outcomes in traumatic brain injury." The American Surgeon 80.10 (2014): 979-983. [00:16:48] Animal studies support the use of cannabinoids for TBI: Maroon, Joseph, and Jeff Bost. "Review of the neurological benefits of phytocannabinoids." Surgical neurology international 9 (2018). [00:17:55] CBD has a cerebroprotective effect; Study: Khaksar, Sepideh, and Mohammad Reza Bigdeli. "Intra-cerebral cannabidiol infusion-induced neuroprotection is partly associated with the TNF-α/TNFR1/NF-кB pathway in transient focal cerebral ischaemia." Brain injury 31.13-14 (2017): 1932-1943. [00:19:11] Mike's pre-kiteboarding supplement regimen; Cerebroprotective effects of creatine; Study: Sullivan, Patrick G., et al. "Dietary supplement creatine protects against traumatic brain injury." Annals of neurology 48.5 (2000): 723-729. [00:21:46] Pros and cons of CBD use. Safety: 1. Ahmed, Amir IA, et al. "Safety and pharmacokinetics of oral delta-9-tetrahydrocannabinol in healthy older subjects: a randomized controlled trial." European Neuropsychopharmacology 24.9 (2014): 1475-1482; 2. van den Elsen, Geke AH, et al. "Efficacy and safety of medical cannabinoids in older subjects: a systematic review." Ageing research reviews 14 (2014): 56-64. [00:23:36] Cost of 300mg of Charlotte’s Web CBD Oil per day = $7.50/day. [00:25:06] Rescuing energy metabolism in the brain; Podcast: The Latest Research on Exogenous Ketones and Other Performance Enhancers, with Brianna Stubbs, PhD. [00:29:08] Effects of cannabidiol on cortisol; Study: Zuardi, A. W., F. S. Guimaraes, and A. C. Moreira. "Effect of cannabidiol on plasma prolactin, growth hormone and cortisol in human volunteers." Brazilian journal of medical and biological research= Revista brasileira de pesquisas medicas e biologicas 26.2 (1993): 213-217. [00:31:19] CBD and sleep; Review of clinical trials: Kuhathasan, Nirushi, et al. "The use of cannabinoids for sleep: A critical review on clinical trials." Experimental and clinical psychopharmacology (2019). [00:33:04] Top 3 potential uses for CBD: Sleep, head trauma, pain. [00:35:10] THC and CBD for pain. [00:37:01] Grasshopper for vaping tools.  [00:37:28] CBD oils. [00:38:03] Vaping less harmful than cigarettes; Studies: 1. McNeill, Ann, et al. "Evidence review of e-cigarettes and heated tobacco products 2018." A report commissioned by Public Health England. London: Public Health England 6 (2018), 2. Walele, Tanvir, et al. "Evaluation of the safety profile of an electronic vapour product used for two years by smokers in a real-life setting." Regulatory toxicology and pharmacology 92 (2018): 226-238. [00:40:30] CBD in beverages. [00:42:26] Will CBD get you busted at work? THC amount might be much higher than the label indicates; Study: Freedman, Daniel A., and Anup D. Patel. "Inadequate Regulation Contributes to Mislabeled Online Cannabidiol Products." Pediatric neurology briefs 32 (2018): 3-3. [00:47:03] CBD as an ergogenic aid. Review: Jorm, Anthony F., et al. "Gender differences in cognitive abilities: The mediating role of health state and health habits." Intelligence 32.1 (2004): 7-23. [00:48:13] State-dependent memory. [00:50:11] Work with Mike: www.miketnelson.com. Flex Diet Certification.

Kirk Parsley, MD, inventor of Sleep Remedy, has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. A retired Navy SEAL, he is currently a performance consultant, helping others to achieve the highest quality of life possible while realizing their health, performance, and longevity goals. In this interview, Greg Potter, PhD talks with Dr. Parsley about the critical role sleep plays in cognitive, emotional, and physical health. They discuss the best supplements to help with sleep and some good reasons to avoid pharmaceutical sleeping pills. “Doc” Parsley shares why he recently reformulated Sleep Remedy to be even more effective, not just for falling asleep but also staying asleep at night. Here’s the outline of this interview with Kirk Parsley: [00:00:08] Greg Potter’s previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and Morning Larks and Night Owls: the Biology of Chronotypes. [00:00:28] Doc Parsley's previous podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:01:30] Book: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top, by Kirk Parsley. [00:02:25] Sleep and the endocrine system. [00:02:44] Karen R. Kelly, PhD; Research with Navy SEALs. [00:05:36] Who should take supplements to improve sleep. [00:10:06] History behind Sleep Remedy; the rationale for changing the formulation. [00:20:21] Over the counter Melatonin can vary range from -83% to +478% of the labeled content. 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. [00:30:54] High doses of melatonin, chronically, could decrease receptor density. [00:33:15] Sleep maintenance insomnia; Circadin (time release melatonin). [00:33:36] Who benefits from Sleep Remedy? [00:33:55] Sleeping pill use associated with earlier death; Study: Kripke, Daniel F. "Hypnotic drug risks of mortality, infection, depression, and cancer: but lack of benefit." F1000Research 5 (2016). [00:34:30] The World Health Organization: Shift work is a type 2A carcinogen. [00:36:53] Robb Wolf’s risk assessment program in Reno, NV: Part 1, Part 2. [00:38:53] Phosphatidylserine decreases adrenal hormones during intensive exercises; Studies: 1. Monteleone, Palmiero, et al. "Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men." European Journal of Clinical Pharmacology 42.4 (1992): 385-388. 2. Starks, Michael A., et al. "The effects of phosphatidylserine on endocrine response to moderate intensity exercise." Journal of the International Society of Sports Nutrition 5.1 (2008): 11. [00:43:40] Using Sleep Remedy during jet lag. [00:46:56] Jet Lag Rooster; Dr. Simon Marshall, PhD. [00:50:28] Magnesium: involvement in regulating sleep and wakefulness. [00:51:25] Magtein (magnesium L-threonate). [00:53:50] L-theanine and GABA. [00:58:00] Tracking sleep; Oura Ring, Whoop strap, Garmin watches. [01:00:01] Blood testing to measure effects of improved sleep. [01:01:12] Lumosity for neurocognitive testing. [01:01:44] Sleep deprivation reduces Emotional Quotient (EQ); Studies: Van Der Helm, Els, Ninad Gujar, and Matthew P. Walker. "Sleep deprivation impairs the accurate recognition of human emotions." Sleep 33.3 (2010): 335-342; 2. Nota, Jacob A., and Meredith E. Coles. "Shorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking." Journal of behavior therapy and experimental psychiatry 58 (2018): 114-122; 3. Killgore, William DS, et al. "Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills." Sleep medicine 9.5 (2008): 517-526. [01:03:02] Sleep deprivations causes contagious social withdrawal and loneliness; Study: Simon, Eti Ben, and Matthew P. Walker. "Sleep loss causes social withdrawal and loneliness." Nature communications 9.1 (2018): 3146. [01:03:30] Effects of sleep deprivation on couples: Troxel, Wendy M. "It’s more than sex: Exploring the dyadic nature of sleep and implications for health." Psychosomatic medicine 72.6 (2010): 578. [01:04:38] Start School Later: organization advocating for later school start times for adolescents. Many studies indicating teens aren’t getting enough sleep. [01:06:37] Kirk’s TEDx Talk: America's biggest problem | Kirk Parsley | TEDxReno. [01:06:52] Peptides. Epitalon synthetic peptide. [01:16:00] Sleep enhancing tips. [01:20:50] Bed rocking improves deep sleep and memory; Study: Perrault, Aurore A., et al. "Whole-night continuous rocking entrains spontaneous neural oscillations with benefits for sleep and memory." Current Biology 29.3 (2019): 402-411. [01:22:36] Doc Parsley’s website.

Our resident neurologist and banjo afficionado Josh Turknett, MD is back on the podcast with me to talk about the premise behind his Ancestral Health Symposium 2019 talk, How to Win at Angry Birds. It’s a paradigm for how best to approach health and performance and has far-reaching implications that will help you simplify efforts to optimise your health.  In this interview, Josh talks about his 4-quadrant model, a detector for finding a signal in the health noise. In an age where specialization and technology have become the norm and the next health trend is around the corner, it’s easy for the big picture to be obscured. Josh offers a model for prioritising interventions that will give you the greatest benefit with the least disruption.  Here’s the outline of this interview with Josh Turknett: [00:00:44] Josh's 2019 AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm. [00:00:57] Few significant advances in medical therapeutics. [00:04:05] The parable of Angry Birds: Team Game Level vs. Team Source Code. [00:09:35] Four-quadrant model. (Here’s my version of Josh’s talk - go to minute 11:34 for a visual of the 4-quadrant model.) [00:12:49] First quadrant: Game-level supportive interventions (e.g., sleep, diet). [00:14:09] Second quadrant: Game-level interventions that are exploitative or disruptive (extreme heat/cold, HIIT, mindfulness). [00:15:16] Third quadrant: Source code level interventions that are supportive in nature (e.g., taking a supplement to correct a deficiency). [00:16:45] Fourth quadrant - Source-code level interventions that are disruptive (e.g., pharmaceuticals). [00:25:52] Learning to play anything: feedback loop. [00:27:19] Malcolm Kendrick podcasts: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:28:43] Book: First Life: Discovering the Connections between Stars, Cells, and How Life Began, by David W. Deamer. [00:31:40] Dale Bredesen. [00:31:53] Book: The Four Tendencies, by Gretchen Rubin. [00:32:36] The Intelligence Unshackled Podcast. [00:34:44] First Do No Harm approach to education. [00:35:34] Josh's on Patreon; elitecognition.com. [00:36:38] The Migraine Miracle website; Josh’s previous podcast appearance: The Migraine Miracle.

Stacy D’Andre, MD is a board-certified internal medicine specialist and oncologist who sees patients at Sutter Health in Northern California. She is also a Principal Investigator for National Cancer Institute-sponsored oncology group clinical trials and studies supported by the Sutter Institute for Medical Research. She has authored numerous publications, book chapters, and abstracts on emerging treatment options for gynecologic and GI cancers. She has also been an NBT client for the last two years. In this interview, Stacy and I talk about her recent switch to an integrative medicine approach to cancer treatment. She describes some of the progressive cancer therapies she uses in her practice, including lifestyle change, cannabis, and turkey tail mushrooms. She also shares several case studies in which integrative treatment strategies made the difference for her patients. Here’s the outline of this interview with Stacy D’Andre: [00:00:53] Background as an ice skater. [00:06:06] Health problems: Keto diet, thyroid problems. [00:10:00] Gut problems. [00:10:23] Book: Essentialism: The Disciplined Pursuit of Less, by Greg KcKeown. [00:10:43] The Institute for Functional Medicine (IFM). [00:15:00] Book: Payoff: The Hidden Logic that Shapes Our Motivations, by Dan Ariely. [00:18:05] Answers to, “Why do you think you got cancer?” [00:19:19] Sutter Health. [00:20:05] People with high fiber diet 5x more likely to respond to immunotherapy, while those taking probiotics do worse: Study: Spencer, Christine N., et al. "The gut microbiome (GM) and immunotherapy response are influenced by host lifestyle factors." (2019): 2838-2838. [00:24:02] Calm; Headspace. [00:24:49] Dealing with stress at the source vs at the target. [00:27:03] Cannabis; Marinol. [00:28:05] Synthetic vs natural cannabis. [00:29:21] Chemovar profile (“strain” of cannabis) is critical for treating specific types of cancer. Study: Russo, Ethan Budd. "The Case for the Entourage Effect and Conventional Breeding of Clinical Cannabis: No “Strain,” No Gain." Frontiers in plant science 9 (2018): 1969. [00:29:50] Cannabinoids effective in glioblastoma multiforme; Study: Twelves, Chris, et al. "A two-part safety and exploratory efficacy randomized double-blind, placebo-controlled study of a 1: 1 ratio of the cannabinoids cannabidiol and delta-9-tetrahydrocannabinol (CBD: THC) plus dose-intense temozolomide in patients with recurrent glioblastoma multiforme (GBM)." (2017): 2046-2046. [00:31:29] Epidiolex, a high-CBD strain for the treatment of seizures in childhood epilepsy. [00:34:22] THC vs. Cannabidiol (CBD). [00:35:13] Terpenes - some are sedating, some are activating. [00:35:34] Pinene - activating. [00:36:41] Case study #1 - male with metastatic pancreatic cancer. [00:38:43] Patient #1 - Slides (graph is on page 23). [00:39:36] Metformin; HumanOS podcast: Does Metformin Block the Health Benefits of Exercise? Podcast with Ben Miller. [00:40:28] Turkey Tail mushrooms improve natural killer cell function. Study: Torkelson, Carolyn J., et al. "Phase 1 clinical trial of Trametes versicolor in women with breast cancer." ISRN oncology 2012 (2012). [00:41:04] Real Mushrooms. [00:42:03] Book: Radical Remission: Surviving Cancer Against All Odds, by Kelly A. Turner, PhD. [00:42:25] Meaning vs purpose. [00:43:22] Book: The Power of Now, by Eckhart Tolle. [00:44:23] Case study #2: Female with triple-negative breast cancer. [00:45:36] Elevated bilirubin: Gilbert's syndrome; nutritional treatments. [00:47:51] Hormetea. [00:49:00] Case study #3: female with breast cancer. [00:51:04] Case study #4: 75-year old female with breast cancer. [00:51:59] Neuropathy and high B6; CBD for peripheral neuropathy. [00:54:26] Methylmalonic Acid (MMA) test to assess for B12 deficiency. [00:55:13] Case study #5: 59-year old female with recurrent uterine cancer. [00:59:15] Anti-cancer properties of green tea and curcumin. [01:02:08] Preventing cancer: diet, water, exercise, manage stress, sleep. [01:02:57] Contaminants in drinking water as a contributor to cancer. Study: Evans, Sydney, Chris Campbell, and Olga V. Naidenko. "Cumulative risk analysis of carcinogenic contaminants in United States drinking water." Heliyon 5.9 (2019): e02314. [01:03:31] Book: Why Zebras Don’t Get Ulcers, by Robert Sapolsky. [01:04:39] Integrative medicine training courses for doctors: IFM, Andrew Weil Center for Integrative Medicine, American Academy of Anti-Aging Medicine (A4M). [01:05:49] Working within the existing health system. [01:10:43] Work with Stacy at Sutter Health. [01:11:48] Find a doctor: Society for Integrative Oncology; IFM practitioner database. [01:12:56] Upcoming speaking engagements: (email Stacy for evites): Integrative Oncology - Sacramento (10/19/19) Intro to Medical Cannabis - Nevada City (11/14/19) “Mini Med School” series - Mills Peninsula (2/13/20)

Brian Sanders is the filmmaker behind the documentary, Food Lies, and the host of the Peak Human Podcast. Brian’s background is in mechanical engineering and technology, and he’s driven to help others reverse chronic disease using ancestral health and wellness principles. Brian has recently partnered with a physician as a health coach and is building technology to help people communicate with their doctors, track their health, and implement a healthy diet.  In this podcast, Brian and I talk about his film, which touts the benefits of a nutrient-dense whole food diet and debunks myths about eating meat and saturated fat. We discuss the many aspects of his ancestral-health outreach, including his Nose to Tail farm that ships 100% grass-fed meat and the SAPIEN diet plan he makes freely available to everyone. Here’s the outline of this interview with Brian Sanders: [00:00:19] Documentary: Food Lies (still being crowdfunded). [00:00:28] Brian's background; family health problems. [00:02:17] Mark Sisson. [00:03:21] Documentary: What the Health. [00:03:55] Food in Hawaii. [00:05:48] Weston A Price. [00:11:03] Veganism in LA. [00:12:48] Vinnie Tortorich; FAT: A Documentary. [00:15:26] Carnivore vs vegan as a business model. [00:16:45] SAPIEN Diet. [00:20:38] Denise Minger; Kitavans, Tsimane in Bolivia. [00:24:30] Calories do matter. [00:26:35] Ted Naiman. [00:26:59] Amber O'Hearn; Podcast: A Carnivore Diet for Physical and Mental Health. [00:27:09] Bioavailability of zinc from oysters when eating corn tortillas and beans: Solomons, Noel W., et al. "Studies on the bioavailability of zinc in man. II. Absorption of zinc from organic and inorganic sources." Journal of laboratory and clinical medicine (1979). [00:31:35] Paul Saladino. [00:32:15] Book: The Good Gut: Taking Control of your Weight, Your mood, and Your Long-Term Health, by Justin Sonnenburg. [00:32:49] Gary Taubes. [00:33:07] Bill Lagakos on animal fibre.  Podcast with Bill: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:34:59] Top priority: Get yourself fat adapted. [00:36:54] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:41:00] Dr. Gary Shlifer.  [00:41:25] Virta Health. [00:42:48] Nose to Tail; US Wellness Meats. [00:44:48] Dr. Frank Mitloehner. [00:45:29] Diana Rodgers, RD, Sacred Cow film; Podcast with Diana Rodgers: Kale vs Cow: The Case for Better Meat. [00:45:45] Savory Institute; Robb Wolf on sustainable meat farming. [00:45:55] Book: War on Carbs, by Mark Bell. [00:48:45] Peak Human Podcast guests: Prof. Tim Noakes, Jeff Volek, Mark Sisson, Paul Saladino. USDA scientist Dr. David Klurfeld.

Nick Pineault is an investigative health journalist specializing in electromagnetic fields (EMFs) and their effects on human health.  His mission is to spread awareness about the potential dangers of wireless technologies and work with industry and governments to find safe solutions. He has recently authored a book called The Non-Tinfoil Guide to EMFs and has developed a training course for health professionals and optimisers on how to dramatically reduce exposure and symptoms related to EMF radiation. In this interview, Nick gives practical advice for mitigating exposure to EMFs without giving up the convenience of electronic devices. He shares simple adjustments you can make to keep EMFs from interfering with your sleep and your health and recommends specific tools and devices for managing, measuring and blocking unwanted radiation.  Be sure to download this episode and put your device on Airplane Mode while you listen!  Here’s the outline of this interview with Nick Pineault: [00:00:12] Nick’s book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology; Training course: Electrosmog RX: The EMF Health Solution. [00:00:18] Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:00:33] Electromagnetic Fields (EMF): Definition and controversy. [00:04:52] Dr. Dietrich Klinghardt, MD, PhD, Dr. Dan Pompa, Dr. Zach Bush, MD. [00:06:52] Dr. Martin Pall, PhD; Dr. Paul Héroux, PhD. [00:08:04] Dr. Magda Havas, PhD. Dr. Joel Moskowitz, PhD.   [00:08:45] The EMF Scientist Appeal to the United Nations, Bioinitiative 2012: A Rationale for Biologically-based Exposure Standards for Low-Intensity Electromagnetic Radiation. [00:09:19] EMF-Portal. [00:09:51] Dr. Malcolm Kendrick podcasts: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) (4/16/18) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:12:55] Faraday cage. [00:14:26] Nick’s interview with Pawel Wypychowski.  [00:15:56] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:19:31] 5th generation cellular network technology (5G). [00:24:36] 6G Wireless Summit ‘19 in Finland. [00:27:14] US Senator Richard Blumenthal raises concerns on 5G health risks. [00:30:09] Article: Radiation concerns halt Brussels 5G development, for now.  [00:30:52] Simon Marshall, PhD on SEEDS; Podcast: Nudge Tactics for Performance and Health. [00:31:48] Studies on EMF and melatonin: Touitou, Yvan, and Brahim Selmaoui. "The effects of extremely low-frequency magnetic fields on melatonin and cortisol, two marker rhythms of the circadian system." Dialogues in clinical neuroscience 14.4 (2012): 381. [00:34:35] Geovital consultants. [00:34:56] EMF effects on electroencephalogram (EEG) and Heart Rate Variability (HRV): 1. Gjoneska, Biljana, et al. "Brain Topography of Emf-Induced Eeg-Changes in Restful Wakefulness: Tracing Current Effects, Targeting Future Prospects." prilozi 36.3 (2015): 103-112; 2. McNamee, David Andrew, et al. "A literature review: the cardiovascular effects of exposure to extremely low frequency electromagnetic fields." International Archives of Occupational and Environmental Health 82.8 (2009): 919-933. [00:38:26] Mitigating risk while streaming music and podcasts. [00:39:17] Effects of using Bluetooth. [00:44:22] Professor Dariusz Leszczynski's blog. [00:48:15] Grounding your computer using 3-pin power cord. [00:49:14] Create distance between you and your device. Roost stand. [00:51:01] Managing your wifi; Ethernet. [00:53:49] WaveCage. [00:54:54] EMF Meters. [00:56:09] Video: How To: Detect & Eliminate Hotel Room EMFs (+ why a router under the bed is bad news). [00:59:33] A good meter for beginners: ENV RD-10 [01:00:30] Shielded Healing - Brian Hoyer. [01:02:26] Nick’s YouTube channel. [01:04:30] Summary of practical steps. [01:05:35] Putting wifi on a Christmas light timer. [01:08:13] Nick’s website.

Lucy Mailing is an MD/PhD student at the University of Illinois. She recently completed her PhD in Nutritional Sciences and continues to perform research on the impact of diet and exercise on the gut microbiome in states of health and disease. She has authored several peer-reviewed journal articles related to the microbiome and health and was recently named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition. Lucy has also been a staff research associate for the Kresser Institute for four years and writes about evidence-based gut health on her blog. She plans to begin medical school at the University of Illinois in 2020 after a year dedicated to writing and the launch of a gut-related startup. In this podcast, Lucy discusses the most promising trends and research in gut health. She talks about the best and worst ways to test for GI problems and the effects of exercise intensity and diet change on the gut microbiota. She also challenges the notion that ketogenic and high-fat diets are bad for the gut, and explains why your SIBO breath test results might be inaccurate.  Lucy is a fine example of one of the many wonderful experts who have shaped NBT into what it is today—an online clinic helping athletes and likeminded people overcome chronic health complaints and improve performance. If you’re an athlete and you’ve been listening to the podcast for a while and you’re still struggling with your gut health, feel free to come to the front page where you’ll find a button to book a free starter session. During the session, we’ll take a look at your history and share how we’d work with you. We now have a variety of billing options, one of which will make sense for you. Here’s the outline of this interview with Lucy Mailing: [00:00:21] Ancestral Health Symposium; Lucy’s presentation slides; Look for the video from Lucy’s 2019 presentations to be posted on the AHS YouTube channel in the upcoming months.  [00:01:17] Becoming interested in the microbiome. [00:03:01] Working with Chris Kresser; ADAPT Health Coach Training. [00:07:49] Why the focus on the microbiome? [00:08:25] Transplanted human microbiome into sterile mice, mice take on phenotype of donor; Study: Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism." Molecular psychiatry 21.6 (2016): 786. [00:09:30] What does a healthy microbiome look like? [00:13:09] Viome; metatranscriptomics. [00:14:37] 16S testing; uBiome. [00:15:06] Proteobacteria as a red flag that colonic epithelial cells are starving for energy. Study: Hughes, Elizabeth R., et al. "Microbial respiration and formate oxidation as metabolic signatures of inflammation-associated dysbiosis." Cell host & microbe 21.2 (2017): 208-219. [00:16:24] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [00:17:29] Butyrate; Is supplementing a good idea? Tesseract, ProButyrate. [00:21:17] Dietary recommendations: Microbiota accessible carbohydrates (term from Justin Sonnenberg). [00:22:37] Preliminary evidence that reduced carbohydrate diet may be beneficial for people with inflammatory bowel disease; Study: Suskind, David L., et al. "Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease." Journal of clinical gastroenterology 52.2 (2018): 155. 00:23:42] Carnivore diet. [00:25:01] Dr. Michael Mosley; Robb Wolf. [00:27:59] Fecal microbiota transplant (FMT) from ketogenic mice; Study: Olson, Christine A., et al. "The gut microbiota mediates the anti-seizure effects of the ketogenic diet." Cell 173.7 (2018): 1728-1741. [00:29:54] Autologous FMT restores the ecosystem after antibiotics: Study: Taur, Ying, et al. "Reconstitution of the gut microbiota of antibiotic-treated patients by autologous fecal microbiota transplant." Science translational medicine 10.460 (2018): eaap9489. [00:31:17] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:33:35] Taymount Clinic for FMT. [00:34:11] Recent FDA report on risks of infection related to FMT. [00:34:49] Doctor's Data stool testing; PCR sequence-based testing. [00:35:40] Culture vs PCR. [00:39:27] Diagnostic Solutions GI-MAP as a PCR DNA stool test. [00:41:04] Metagenomics; Onegevity, Sun Genomics, DayTwo. [00:42:37] Small Intestinal Bowel Overgrowth (SIBO) breath testing; Mark Pimentel, MD. [00:42:57] Dr. Bryan Walsh. [00:43:33] Lucy's blog posts on SIBO breath testing: All about SIBO: Small Intestinal Bacterial Overgrowth, and What the latest research reveals about SIBO. [00:43:41] A positive breath test may not be due to SIBO; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121. [00:46:11] Individuals with SIBO may in fact have small intestinal dysbiosis; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 2012. [00:48:00] What you can learn from a uBiome Explorer 16S test. [00:54:17] Probiotics, prebiotics; Pomegranate husk powder. [00:58:02] Response to prebiotics is highly individualized; Study: Venkataraman, A., et al. "Variable responses of human microbiomes to dietary supplementation with resistant starch." Microbiome 4.1 (2016): 33. [00:59:50] Effects of exercise on the microbiome; Studies: 1. Allen, Jacob M., et al. "Exercise alters gut microbiota composition and function in lean and obese humans." Med Sci Sports Exerc 50.4 (2018): 747-757; 2. Allen, Jacob M., et al. "Voluntary and forced exercise differentially alters the gut microbiome in C57BL/6J mice." Journal of applied physiology118.8 (2015): 1059-1066; 3. Allen, J. M., et al. "Exercise training-induced modification of the gut microbiota persists after microbiota colonization and attenuates the response to chemically-induced colitis in gnotobiotic mice." Gut Microbes 9.2 (2018): 115-130. [01:02:26] Research on the microbiome of marathoners; Study: 1. Zhao, Xia, et al. "Response of gut microbiota to metabolite changes induced by endurance exercise." Frontiers in microbiology 9 (2018): 765; 2. Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1. [01:02:39] Lauren Petersen; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98. Our 2016 podcast with Lauren: The Athlete Microbiome Project: The Search for the Golden Microbiome. [01:05:51] Find Lucy: NextGen Medicine. [01:07:04] Dr. Josh Turknett’s Migraine Miracle. Our podcast with Josh: The Migraine Miracle.