Nourish Balance Thrive

We’ve got neurologist Josh Turknett, MD back on the podcast today to talk about “unschooling”, a homeschooling method in which the direction of education is strongly influenced by the student’s interests and choices. It is becoming a popular alternative to traditional schooling, which forces kids to stay indoors, sit still, and be quiet for hours every day, while limiting access to activities they are developmentally wired to appreciate, such as art, drama, and music. On this podcast Josh and I talk about how best to support a child’s natural cognitive development, specifically using the principles of unschooling. Josh describes this emerging paradigm and explains the benefit it holds for all children - not only those struggling within the traditional school system. We also discuss the best resources we’ve found for educating our own kids and encouraging their cognitive development. Here’s the outline of this interview with Josh Turknett: [00:00:13] Previous podcast episode: The Migraine Miracle, with Josh Turknett, MD. [00:01:10] Physicians for Ancestral Health (PAH); PAH Podcast. [00:02:33] PAH website: ancestraldoctors.org. [00:05:38] Intelligence Unshackled Podcast. [00:08:30] Book: The Man Who Mistook His Wife for a Hat: And Other Clinical Tales, by Oliver Sacks. [00:09:02] Geoffrey Hinton: This Canadian Genius Created Modern AI. [00:09:44] Study: Richards, Blake A., and Paul W. Frankland. "The persistence and transience of memory." Neuron 94.6 (2017): 1071-1084. [00:10:37] Book: The Forgetting Machine: Memory, Perception, and the "Jennifer Aniston Neuron", by Rodrigo Quian Quiroga. [00:12:07] Paleo Baby Podcast. [00:12:52] Letter To High Meadows Elementary School. [00:16:58] Arts and music as undervalued disciplines in traditional school systems. [00:20:15] Harder is not necessarily better. [00:21:36] Forest school. [00:23:12] Using the outdoors for primary education. [00:25:32] Traditional schooling: suppressing activities that come most naturally. [00:26:03] ADD/ADHD; sleep deprivation and nutrition. [00:29:57] Unschooling. [00:33:42] Learning formula: intrinsic motivation, feedback mechanism, learning constructed knowledge. [00:36:15] Day to day unschooling schedule. [00:37:10] The myth of poor socialization when homeschooling. [00:39:37] Balancing interests with general education. [00:42:37] Duolingo. [00:42:55] Educational materials. [00:43:07] Khan Academy; 3Blue1Brown; Smartick. [00:45:17] Assessing knowledge and progress. [00:50:37] Book: Selfish Reasons to Have More Kids: Why Being a Great Parent is Less Work and More Fun Than You Think, by Bryan Caplan. [00:53:59] Book: Make It Stick: The Science of Successful Learning, by Peter C. Brown. [00:54:12] Movie: Class Dismissed. [00:54:26] Brainjo on Patreon. [00:55:24] Censorship on Wikipedia. [00:55:59] Sam Harris. [00:57:25] Brainjo. [01:01:40] mymigrainemiracle.com; elitecognition.com; Brainjo Education Facebook group. [01:03:00] Physicians for Ancestral Health; PAH winter retreat. [01:04:01] Book: Messy: The Power of Disorder to Transform Our Lives, by Tim Harford.

Internet entrepreneur, venture capitalist, and software coder Kevin Rose had his first taste of success in business when he co-founded Digg, a social news website, in 2004. A few years later he was named one of the top 35 innovators under age 35 by the MIT Technology Review. He’s gone on to create other websites and companies, with a current focus on building health-related mobile apps and investing in promising startups. In this podcast, Dr. Tommy Wood and I interview Kevin about his professional life as an innovator and entrepreneur. We delve into his remarkable ability to predict societal trends and discuss the direction he sees technology heading next. Kevin also shares some of the practices and supplements he uses to enhance his own cognitive performance and quality of life. Here’s the outline of this interview with Kevin Rose: [00:01:03] Kevin's background. [00:04:05] Combining marketing and programming; TechTV; The Screen Savers. [00:04:25] Digg. [00:06:11] Fake news: Turning Obama audio clips into realistic lip-synched video. [00:06:42] Techmeme for tech news. [00:10:46] Investing in Facebook and Twitter. [00:12:23] Anonymous decentralized internet. [00:13:19] Tor; InterPlanetary File System (IPFS); Blockstack. [00:14:13] Social media making people miserable. [00:16:06] Oak meditation app. [00:16:30] Headspace, Calm. [00:19:23] The Light Phone; Palm. [00:20:12] Google Pixel 3. [00:23:31] Zero fasting tracker app. [00:24:11] Satchin Panda; Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:24:16] Valter Longo. [00:24:46] The Kevin Rose Show podcast. [00:25:59] Paul Graham: Sitcom startup ideas. [00:27:29] Wearable technology; Oura ring. [00:28:29] Continuous glucose monitoring; Study: Beck, Roy W., et al. "Effect of continuous glucose monitoring on glycemic control in adults with type 1 diabetes using insulin injections: the DIAMOND randomized clinical trial." Jama 317.4 (2017): 371-378. [00:28:53] Dexcom G6. [00:29:43] Peter Attia; Peter Attia Drive; Podcast: The Critical Factors of Healthspan and Lifespan, with Peter Attia. [00:30:03] Tim Ferriss. [00:32:08] Cold and heat; Wim Hof method. [00:35:34] Peloton: A spin class in your home. [00:36:30] 23andMe; MTHFR. [00:37:36] Rapamycin; Ben Greenfield. [00:38:06] Cognitive benefits: Lion’s mane mushroom; Bacopa. [00:38:56] Studies: Hericium (lion's mane) and BDNF: Rupcic, Zeljka, et al. "Two New Cyathane Diterpenoids from Mycelial Cultures of the Medicinal Mushroom Hericium erinaceus and the Rare Species, Hericium flagellum." International journal of molecular sciences 19.3 (2018): 740; and Bacopa: Neale, Chris, et al. "Cognitive effects of two nutraceuticals Ginseng and Bacopa benchmarked against modafinil: a review and comparison of effect sizes." British journal of clinical pharmacology 75.3 (2013): 728-737. [00:39:04] ReCODE protocol; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline, by Dale Bredesen. [00:39:48] Blockchain; Electronic health records. [00:41:13] WellnessFX. [00:42:06] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:42:19] Reasons people come to meditation apps. [00:43:14] Book: The Illuminated Mind by June D’Estelle. [00:44:06] Sam Harris. [00:46:43] User churn. [00:52:34] Where to find Kevin: kevinrose.com; Instagram.

Coach PJ Nestler is a human performance specialist with a life mission to help athletes and coaches realize their full potential. With over 10 years of experience preparing top athletes for competition, PJ has trained dozens of athletes from the UFC, NFL, NHL, and MLB. He has also worked extensively with over 100 fighters, including Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters. On this podcast, NBT Coach Clay Higgins talks with Coach PJ about his role as the Director of Performance with XPT Life, which includes researching, educating, and training based on XPTs Breathe-Move-Recover foundational pillars. PJ discusses the value of breathing protocols to sustain health and improve athletic performance. They also look at exposure to extreme heat and cold for hormetic benefits and offer some things to consider before adding these strategies to your training regimen. Here’s the outline of this interview with PJ Nestler: [00:01:00] XPT Experience; Laird Hamilton and Gabby Reece. [00:02:39] Pool training exercises. [00:07:08] Exploration breathing sessions. [00:09:22] The rise of breath work as the key to performance. [00:13:30] Dysfunction in breathing: causes and effects. [00:16:05] Controlling breath to create the intra-abdominal pressure needed to lift. [00:17:46] Relief of anxiety. [00:19:27] The physiology behind different breathing protocols: Understanding the why. [00:22:41] Identifying the best breathing protocol for an individual. [00:26:00] Mouth taping. [00:27:06] Somnifix strips. [00:29:39] Sleep hygiene; circadian rhythm. [00:30:41] Functional Range Conditioning (FRC). [00:30:59] Controlled Articular Rotations (CARS). [00:31:50] Nighttime routine. [00:34:19] ChiliPad. [00:35:48] Cold therapy. [00:36:41] Using breath to lower heart rate and blood pressure, decrease sympathetic nervous system activity; Studies: Zou, Yan, et al. "Meta-Analysis of Effects of Voluntary Slow Breathing Exercises for Control of Heart Rate and Blood Pressure in Patients With Cardiovascular Diseases." The American journal of cardiology 120.1 (2017): 148-153; and Hering, Dagmara, et al. "Effects of acute and long-term slow breathing exercise on muscle sympathetic nerve activity in untreated male patients with hypertension." Journal of hypertension 31.4 (2013): 739-746. [00:38:28] Physiological benefits of exposure to extreme heat; Studies: For depression in cancer patients: Koltyn, K. F., et al. "Changes in mood state following whole-body hyperthermia." International journal of hyperthermia 8.3 (1992): 305-307; In cardiovascular disease: Laukkanen, Jari A., Tanjaniina Laukkanen, and Setor K. Kunutsor. "Cardiovascular and other health benefits of sauna bathing: a review of the evidence." Mayo Clinic Proceedings. Vol. 93. No. 8. Elsevier, 2018; In diabetes: Krause, Mauricio, et al. "Heat shock proteins and heat therapy for type 2 diabetes: pros and cons." Current Opinion in Clinical Nutrition & Metabolic Care 18.4 (2015): 374-380; In rheumatic disease, asthma, and chronic bronchitis: Hannuksela, Minna L., and Samer Ellahham. "Benefits and risks of sauna bathing." The American journal of medicine 110.2 (2001): 118-126. [00:39:20] Hormesis. [00:40:47] Sauna and cold exposure: What temperature and for how long? [00:42:10] Research suggests benefit at 175 to 220 degrees Fahrenheit for 15-30 minutes, 2+ times/week. [00:46:28] Cold exposure for athletic recovery; Study: Versey, Nathan G., Shona L. Halson, and Brian T. Dawson. "Water immersion recovery for athletes: effect on exercise performance and practical recommendations." Sports medicine 43.11 (2013): 1101-1130. [00:48:19] Find PJ on Instagram, on YouTube, Facebook, xptlife.com.

Researcher Jon Ramsey, PhD is Professor in the Department of Molecular Biosciences within the School of Veterinary Medicine at UC Davis. His study of animals focuses on nutrition as it relates to obesity and aging. The goal of his research is to understand the biological mechanisms that contribute to the aging process and to develop dietary interventions that promote healthy aging and weight loss. In this podcast, NBT Scientific Director Megan Roberts interviews Dr. Ramsey about his research in the area of calorie restriction and its beneficial effects on longevity and healthspan. They examine the scientific literature on energy and macronutrient restriction, including some of the possible biological mechanisms driving the anti-aging effects of these interventions. They also discuss what this all means in practical terms for those seeking optimal health as they age. Here’s the outline of this interview with Jon Ramsey: [00:01:35] Calorie restriction for increasing lifespan. [00:02:01] Theories of aging. [00:04:40] Osborne and Mendel; Study: Osborne, Thomas B., Lafayette B. Mendel, and Edna L. Ferry. "The effect of retardation of growth upon the breeding period and duration of life of rats." Science 45.1160 (1917): 294-295. [00:04:58] Clive McCay; Studies: McCay, Clive Maine, and Mary F. Crowell. "Prolonging the life span." The Scientific Monthly 39.5 (1934): 405-414 and McCay, Carl M., Mary F. Crowell, and Lewis A. Maynard. "The effect of retarded growth upon the length of life span and upon the ultimate body size: one figure." The journal of Nutrition 10.1 (1935): 63-79. [00:06:25] Calorie restriction literature in animals. [00:07:39] Types of rodents studied. [00:08:09] Comparing effect of caloric restriction (CR) on different strains of mice; Study: Liao, Chen‐Yu, et al. "Genetic variation in the murine lifespan response to dietary restriction: from life extension to life shortening." Aging cell 9.1 (2010): 92-95. [00:09:08] Time restricted feeding in animal models. [00:11:51] Calorie restriction vs. malnutrition. [00:12:00] Different levels of calorie restriction. Study: Weindruch, Richard, et al. "The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake." The Journal of nutrition 116.4 (1986): 641-654. [00:13:36] Effects of 10% dietary restriction: Richardson, Arlan, et al. "Significant life extension by ten percent dietary restriction." Annals of the New York Academy of Sciences 1363.1 (2016): 11-17. [00:15:09] CALERIE study and resulting Publications. [00:17:56] Analyses of CALERIE data. Studies: Belsky, Daniel W., et al. "Change in the rate of biological aging in response to caloric restriction: CALERIE Biobank Analysis." The Journals of Gerontology: Series A 73.1 (2017): 4-10. and Redman, Leanne M., et al. "Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of aging." Cell metabolism 27.4 (2018): 805-815. [00:19:21] Dietary restriction and oxidative stress; Study: Walsh, Michael E., Yun Shi, and Holly Van Remmen. "The effects of dietary restriction on oxidative stress in rodents." Free Radical Biology and Medicine 66 (2014): 88-99. [00:20:29] Podcast: How Oxidative Stress Impacts Performance and Healthspan, with Megan Roberts. [00:20:40] Effects of CR on reactive oxidative species production; Study: Ramsey, Jon J., Mary-Ellen Harper, and Richard Weindruch. "Restriction of energy intake, energy expenditure, and aging." Free Radical Biology and Medicine 29.10 (2000): 946-968. [00:20:59] Effects of fasting on the liver; Study: Salin, Karine, et al. "Decreased mitochondrial metabolic requirements in fasting animals carry an oxidative cost." Functional Ecology (2018). [00:21:56] Control of food intake: Do animal models accurately reflect human behavior? [00:25:06] Enriched environment; Study: McMurphy, Travis, et al. "Implementation of environmental enrichment after middle age promotes healthy aging." Aging (Albany NY) 10.7 (2018): 1698. [00:26:16] Monkey studies; Study: Ramsey, J. J., et al. "Dietary restriction and aging in rhesus monkeys: the University of Wisconsin study." Experimental gerontology 35.9-10 (2000): 1131-1149. [00:26:35] University of Wisconsin study: Colman, Ricki J., et al. "Caloric restriction delays disease onset and mortality in rhesus monkeys." Science 325.5937 (2009): 201-204. [00:26:35] National Institute on Aging study: Mattison, Julie A., et al. "Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study." Nature 489.7415 (2012): 318. [00:31:34] Biological mechanisms behind the beneficial effects of CR. [00:33:09] Central metabolism sensors. [00:35:28] Mitochondrial proton leak. [00:37:41] Study: Bevilacqua, Lisa, et al. "Effects of short-and medium-term calorie restriction on muscle mitochondrial proton leak and reactive oxygen species production." American Journal of Physiology-Endocrinology and Metabolism 286.5 (2004): E852-E861. [00:40:59] The influence of dietary fat source; Study: Villalba, José Manuel, et al. "The influence of dietary fat source on liver and skeletal muscle mitochondrial modifications and lifespan changes in calorie-restricted mice." Biogerontology 16.5 (2015): 655-670. [00:42:16] Effects of protein restriction on longevity; Studies: 1. Davis, Teresa A., Connie W. Bales, and Roy E. Beauchene. "Differential effects of dietary caloric and protein restriction in the aging rat." Experimental gerontology 18.6 (1983): 427-435; 2. Pugh, Thomas D., Roger G. Klopp, and Richard Weindruch. "Controlling caloric consumption: protocols for rodents and rhesus monkeys☆." Neurobiology of aging 20.2 (1999): 157-165. [00:42:23] More recent studies on protein restriction: 1. Pamplona, Reinald, and Gustavo Barja. "Mitochondrial oxidative stress, aging and caloric restriction: the protein and methionine connection." Biochimica Et Biophysica Acta (BBA)-Bioenergetics 1757.5-6 (2006): 496-508; 2. Caro, Pilar, et al. "Effect of 40% restriction of dietary amino acids (except methionine) on mitochondrial oxidative stress and biogenesis, AIF and SIRT1 in rat liver." Biogerontology 10.5 (2009): 579-592. [00:43:42] Morris Ross study: Ross, Morris H. "Length of life and nutrition in the rat." The Journal of nutrition 75.2 (1961): 197-210. [00:44:03] Effects of dietary lipid composition on lifespan; Study: López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2014): 1181-1188. [00:45:07] Anthony J. Hulbert. [00:48:46] Omega-3 study: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-234. [00:50:02] Ketogenic Diets. [00:50:05] Study: Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546. Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice, with Megan (Hall) Roberts. [00:53:47] Intermittent fasting study: Mitchell, Sarah J., et al. "Daily fasting improves health and survival in male mice independent of diet composition and calories." Cell metabolism(2018). [00:54:19] Valter Longo, PhD. [00:54:49] Weight cycling; Study: Smith Jr, Daniel L., et al. "Weight cycling increases longevity compared with sustained obesity in mice." Obesity 26.11 (2018): 1733-1739. [00:55:22] Exercise in the context of carb restriction and longevity. [00:56:08] Study: Holloszy, John O., et al. "Effect of voluntary exercise on longevity of rats." Journal of applied physiology 59.3 (1985): 826-831. [00:58:41] Take home points. [01:01:08] With unlimited resources, what would you study? [01:02:08] Jon Ramsey, PhD at UC Davis.

→ Join the Brainjo Collective ← Researcher and writer Bill Lagakos, PhD earned his doctorate in Nutritional Biochemistry and Physiology from Rutgers University, with a focus on obesity, insulin resistance, and circadian biology. He went on to post-doctoral research on inflammation and diabetes, which led to an interest and course of study on circadian rhythm with the Mayo clinic. Bill is the author of the book, “The Poor, Misunderstood Calorie,” and maintains an active blog where he explores health-related topics in the scientific literature. On this podcast with Tommy Wood, MD, Bill discusses critical aspects of entraining circadian rhythm, including the importance of early time-restricted eating. They challenge the concept of chronotypes and discuss why your intermittent fasting program may not be giving you the results you want. Bill also shares his impressions on macronutrient requirements, and the effects of ketosis on body composition and athletic performance. Here’s the outline of this interview with Bill Lagakos: [00:00:22] Bill's Patreon page. [00:00:41] Blog: Calories Proper. [00:03:47] Circadian rhythm and metabolism. [00:05:11] Metabolism is gimped at night; Study: Bo, S., et al. "Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study." International Journal of Obesity 39.12 (2015): 1689. [00:05:26] Meal timing and the circadian regulation of nutrient partitioning; Study: Jakubowicz, Daniela, et al. "Influences of breakfast on clock gene expression and postprandial glycemia in healthy individuals and individuals with diabetes: a randomized clinical trial." Diabetes care (2017): dc162753. [00:05:54] Studies: Jacobs, H., Thompson, M., Halberg, E., Halberg, F., Fraeber, C., Levine, H. & Haus, E. (1975) Relative body weight loss on limited free-choice meal consumed as breakfast rather than as dinner. Chronobiologia 2 (suppl 1): 33; and Hirsh, E., Halberg, F., Goetz, F.C., Cressey, D., Wendt, H., Sothern, R., Haus, E., Stoney, P., Minors, D., Rosen, G., Hill, B., Hilleren, M. & Garett, K. (1975) Body weight change during 1 week on a single daily 2000-calorie meal consumed as breakfast (B) or dinner (D). Cronobiologia 2 (suppl 1): 31–32. [00:06:40] Study: Lombardo, Mauro, et al. "Morning meal more efficient for fat loss in a 3-month lifestyle intervention." Journal of the American College of Nutrition 33.3 (2014): 198-205. [00:08:57] Study: Gasmi, Maha, et al. "Time-restricted feeding influences immune responses without compromising muscle performance in older men." Nutrition 51 (2018): 29-37. [00:10:20] Study: Gabel, Kelsey, et al. "Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study." Nutrition and Healthy Aging Preprint: 1-9. [00:12:19] Breakfast like a king, lunch like a prince, and dinner like a pauper. [00:12:30] Early Time-Restricted Feeding; Study: Sutton, Elizabeth F., et al. "Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes." Cell metabolism 27.6 (2018): 1212-1221. [00:13:56] Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD. [00:14:16] Continuous energy restriction vs. Intermittent Fasting; Study: Sundfør, T. M., M. Svendsen, and S. Tonstad. "Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial." Nutrition, Metabolism and Cardiovascular Diseases (2018). [00:15:00] Circadian rhythm disruption and disease risk. [00:16:10] Electronics at night as circadian rhythm disruption. [00:16:44] Artificial light at night and cancer; Studies: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40; and Kubo, Tatsuhiko, et al. "Prospective cohort study of the risk of prostate cancer among rotating-shift workers: findings from the Japan collaborative cohort study." American journal of epidemiology 164.6 (2006): 549-555. [00:20:27] Chronotypes as a species-level distinction. [00:23:33] Philips goLITE BLU Energy Light. [00:24:17] Best advice for shift workers. [00:25:20] Genetic polymorphisms; MTNR gene. [00:26:38] Sleep deprivation leads to increased calorie consumption. Study: Broussard, Josiane L., et al. "Elevated ghrelin predicts food intake during experimental sleep restriction." Obesity 24.1 (2016): 132-138. [00:27:41] Sleep contributes to the maintenance of lean body mass. Study: Nedeltcheva, Arlet V., et al. "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of internal medicine 153.7 (2010): 435-441. [00:29:12] Macronutrient composition of diet. [00:29:23] Book: The Poor, Misunderstood Calorie, by William Lagakos, PhD. [00:30:12] Reduced industrial foods resulting in weight loss; Study: Ebbeling, Cara B., et al. "Effects of a low–glycemic load vs low-fat diet in obese young adults: a randomized trial." Jama 297.19 (2007): 2092-2102. [00:30:31] Calories less important when eating processed foods; Monkey study: Kavanagh, Kylie, et al. "Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys." Obesity 15.7 (2007): 1675-1684. [00:32:16] Protein intake recommendations. [00:34:44] The glucose-sparing effect of ketones. [00:35:47] Protein needed to maintain lean-muscle mass during keto. Study: Meckling, Kelly A., Caitriona O’sullivan, and Dayna Saari. "Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women." The Journal of Clinical Endocrinology & Metabolism 89.6 (2004): 2717-2723. [00:36:43] Ketogenic diets and mental health. [00:37:24] Neuroprotective properties of keto; Study: Maalouf, Marwan, Jong M. Rho, and Mark P. Mattson. "The neuroprotective properties of calorie restriction, the ketogenic diet, and ketone bodies." Brain research reviews 59.2 (2009): 293-315. [00:37:40] Poor adherence to keto in more severe dementia. Study: Taylor, Matthew K., et al. "Feasibility and efficacy data from a ketogenic diet intervention in Alzheimer's disease." Alzheimer's & Dementia: Translational Research & Clinical Interventions 4 (2018): 28-36. [00:38:02] MCT oil used to moderate cognitive decline; Study: Henderson, Samuel T., et al. "Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer's disease: a randomized, double-blind, placebo-controlled, multicenter trial." Nutrition & metabolism 6.1 (2009): 31. [00:38:39] Keto for Bipolar Disorder; Study: Phelps, James R., Susan V. Siemers, and Rif S. El-Mallakh. "The ketogenic diet for type II bipolar disorder." Neurocase 19.5 (2013): 423-426. [00:39:14] Consultation with clients. [00:41:02] Blog post on changing sleep duration: Circadian rhythms, sleep deprivation, and human performance. [00:42:21] Athletics and adaptation to ketosis. [00:43:25] Wingate test. [00:43:46] Olympic weightlifters; Study: Greene, David A., et al. "A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes." The Journal of Strength & Conditioning Research 32.12 (2018): 3373-3382. [00:45:52] Blog; Twitter; Patreon.

Speaker, author, and scientist James Hewitt is back on the podcast today to discuss his latest research involving cognitive endurance. As the Chief Innovation Officer for Hintsa Performance, James has studied the sleep, stress, and cognitive performance of knowledge workers. In doing so, he has identified behaviors and habits that can derail mental stamina, as well as the ones that lead to sustainable high performance and wellness. On this podcast with Dr. Tommy Wood, James shares his observations on cognitive load and inhibitory control, factors that impact our ability to remain committed to goals and excel in areas requiring attention and self-control. He offers specific strategies for enhancing cognitive endurance by optimising the rhythms of work, rest, and peak performance. They also discuss the effect of cognitive load on sports performance, and the evolving role of augmented intelligence in the workplace. Here’s the outline of this interview with James Hewitt: [00:00:06] Previous podcast: How to Avoid the Cognitive Middle Gear, with James Hewitt. [00:00:18] Hintsa Performance. [00:03:16] Actigraph. [00:04:07] Placebo sleep; Study: Draganich, Christina, and Kristi Erdal. "Placebo sleep affects cognitive functioning." Journal of Experimental Psychology: Learning, Memory, and Cognition 40.3 (2014): 857. [00:04:35] Oura ring - Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:05:18] Cognitive gears. [00:06:18] Knowledge work. [00:06:57] Intensity zones. [00:08:35] Middle gear: pseudo work. [00:10:50] Inhibitory control. [00:14:35] Accountability in groups. [00:16:07] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:17:22] Simon Marshall, PhD. on growth mindset. Podcast: Why Most People Never Learn From Their Mistakes - But Some Do. [00:20:14] Cognitive task load: time pressure, complexity, switching. [00:21:39] Switching; study: Mark, Gloria, Daniela Gudith, and Ulrich Klocke. "The cost of interrupted work: more speed and stress." Proceedings of the SIGCHI conference on Human Factors in Computing Systems. ACM, 2008. [00:22:35] Study: Hines, Carolyn B. "Time-of-day effects on human performance." Journal of Catholic Education 7.3 (2013): 7. [00:23:15] Study: Adan, Ana, et al. "Circadian typology: a comprehensive review." Chronobiology international 29.9 (2012): 1153-1175. [00:24:17] Synchronizing cognitive load with time of day. [00:25:07] Book: Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport. [00:27:33] Pomodoro technique. [00:28:44] We check in with our communication tools once every 6 minutes. [00:32:33] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker. [00:33:33] Circadian entrainment to natural light-dark cycles; 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. [00:38:30] Cognitive load and decision making in the era of augmented intelligence. [00:38:56] McKinsey Global Institute (2017): A Future That Works. [00:39:19] Humans and machines working together. [00:44:29] Video: Augmented Intelligence. [00:45:02] Roy Baumeister, ego depletion; Study: Baumeister, Roy F., Ellen Bratslavsky, and Mark Muraven. "Ego depletion: Is the active self a limited resource?." Self-Regulation and Self-Control. Routledge, 2018. 24-52. [00:48:06] Self-control as a value-based choice; Study: Berkman, Elliot T., et al. "Self-control as value-based choice." Current Directions in Psychological Science 26.5 (2017): 422-428. [00:49:14] Book: Thinking, Fast and Slow, by Daniel Kahneman. [00:50:10] Linking behaviors to goals. [00:51:54] Flow; Mihaly Csikszentmihalyi - 8 elements of flow. [00:56:38] Screen Time on iOS. [00:58:15] Effect of cognitive load on sports performance. [00:58:27] Brain endurance training; Study: Marcora, Samuele M., Walter Staiano, and Victoria Manning. "Mental fatigue impairs physical performance in humans." Journal of applied physiology 106.3 (2009): 857-864. [01:00:10] Superior inhibitory control in road cyclists; Study: Martin, Kristy, et al. "Superior inhibitory control and resistance to mental fatigue in professional road cyclists." PloS one 11.7 (2016): e0159907. [01:02:29] Measuring inhibitory control. Go-No Go Task. [01:03:13] Stroop task. [01:03:40] Improving inhibitory control. [01:06:57] The value of switching off. [01:08:14] Hintsa; jameshewitt.net; Twitter.

→ Join us on Patreon ← Dr. Peter Attia, MD is the founder of Attia Medical, PC, a medical practice that focuses on increasing healthspan by minimizing the risk of chronic disease and preserving quality of life. Peter trained for five years at Johns Hopkins in general surgery and then spent two years at NIH as a surgical oncology fellow.  He has since been mentored by some of the most experienced and innovative physicians and scientists in the US and Canada. On this podcast Dr. Tommy Wood, MD talks with Peter about the critical components of lifespan and healthspan, including the factors he has identified as most important. They also discuss the controversial role of statin medication and take a close look at the necessity and sufficiency of risk factors for atherosclerosis. If you want to learn more about Peter’s work, he has a blog, a podcast and an active social media presence. Here’s the outline of this interview with Peter Attia: [00:00:35] Mellow Johnny’s Bike Shop. [00:04:01] Eddy Merckx. [00:04:16] Healthspan. Video: Peter Attia - Reverse engineered approach to human longevity. [00:05:23] Components of healthspan: cognitive, physical, emotional. [00:07:21] Lewis Hamilton; Ayrton Senna. [00:08:35] Reverse engineering healthspan. [00:11:34] Strength, power, aerobic and anaerobic fitness, flexibility. [00:14:57] Injuries affecting healthspan. [00:16:27] Exercise dosing studies: Marshall, Simon J., et al. "Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes." American journal of preventive medicine 36.5 (2009): 410-415; Merghani, Ahmed, Aneil Malhotra, and Sanjay Sharma. "The U-shaped relationship between exercise and cardiac morbidity." Trends in cardiovascular medicine 26.3 (2016): 232-240. [00:17:26] Atrial fibrillation; mitochondrial injury. [00:18:39] Study: Nakayama, Hiroyuki, and Kinya Otsu. "Mitochondrial DNA as an inflammatory mediator in cardiovascular diseases." Biochemical Journal 475.5 (2018): 839-852. [00:19:28] Functional threshold power (FTP). [00:23:58] Podcast: The High-Performance Athlete with Drs Tommy Wood and Andy Galpin. [00:23:59] Twin study: Bathgate, Katherine E., et al. "Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits." European journal of applied physiology 118.10 (2018): 2097-2110. [00:24:50] The emotional component of healthspan. [00:24:56] The Drive Podcast: Paul Conti, M.D.: trauma, suicide, community, and self-compassion. [00:25:59] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:26:40] Sam Harris: Meditation. [00:29:30] Video: Commencement speech by David Foster Wallace from 2005 at Kenyon College, This is Water. [00:30:45] Vulnerability as a practitioner. [00:33:46] Time-restricted feeding. [00:34:23] Continuous glucose monitoring (CGM); Oura ring. [00:35:38] Factors contributing to longevity: deprivation of calories and rapamycin. [00:37:54] Benefits of fasting. [00:41:04] Free T3:Reverse T3 ratios during fasting. [00:42:50] Study: Finkelstein, Joel S., et al. "Gonadal steroids and body composition, strength, and sexual function in men." New England Journal of Medicine 369.11 (2013): 1011-1022. [00:43:30] Robert Lustig. [00:45:07] Multi-Ethnic Study of Atherosclerosis (MESA). [00:46:09] Statins; side effects. [00:48:36] Lipoprotein(a) - Lp(a). [00:49:19] Coronary Artery Calcium (CAC) scan. [00:54:03] The Drive podcasts: Dave Feldman, Ron Krauss, Tom Dayspring: (parts 1, 2, 3, 4, 5). [00:54:32] Risk factors for atherosclerosis: necessity and sufficiency. [00:56:16] Lead study: Lanphear, Bruce P., et al. "Low-level lead exposure and mortality in US adults: a population-based cohort study." The Lancet Public Health 3.4 (2018): e177-e184. [00:59:03] LDL cholesterol; ApoB. [01:01:15] Familial Hypercholesterolemia (FH). [01:04:41] Hyper-responders. [01:06:25] Saturated fat/cholesterol study: Jones, P. J., A. H. Lichtenstein, and E. J. Schaefer. "Interaction of dietary fat saturation and cholesterol level on cholesterol synthesis measured using deuterium incorporation." Journal of lipid research 35.6 (1994): 1093-1101. [01:09:43] Feldman Protocol. [01:11:48] The Drive podcast; peterattiamd.com.

David Korsunsky spent 15 years working for industry-leading technology firms, and in 2015 founded Heads Up Health, a San Francisco-based startup helping people to aggregate and learn from their own health information. The company can retrieve lab work from over 30,000 providers across the US, building a single health history and a timeline that can help to make sense of your current challenges. In this podcast, I’m talking with David about his mission to help 100 million people take control of their health. We talk about the Heads Up Health platform, which integrates with apps and devices and eliminates that dusty old pile of lab reports you weren’t sure what to do with.  David also shares his own story as a case study, demonstrating the value of having easy, mobile, shareable access to all of your health information. Here’s the outline of this interview with David Korsunsky: [00:01:09] Heads Up Health. [00:01:24] Robb Wolf's Podcast featuring Dave Korsunsky. [00:02:08] The story behind Heads up Health. [00:05:48] WellnessFx. [00:06:18] Applying engineering mindset to health. [00:11:36] Devices; Oura ring. [00:11:53] Elite HRV; CorSense device; Jason Moore. [00:13:30] MyFitnessPal, My Macros+, Cronometer; Keto-Mojo. [00:13:56] LEVL, Ketonix. [00:16:51] requestatest.com; Grace Liu; Ulta Labs. [00:17:17] Blood Chemistry Calculator. [00:18:20] DUTCH, OAT, Genova, Doctor's Data, BioHealth Labs. [00:22:50] Reference Ranges. [00:26:14] Dave Feldman; Podcast: How to Drop Your Cholesterol. [00:28:52] Tracking symptoms; seizures. [00:29:51] Potential applications of machine learning. [00:32:28] Elimination diet. [00:33:30] Video: Bryan's H. Pylori case study. [00:35:28] 23andme DNA testing. [00:36:49] Data-Driven Health Radio: Episode 20 - Carrie Brown. [00:37:26] Care team access. [00:39:18] Dexcom 5; Quantified Self; Freestyle Libre, Continuous Glucose Monitoring (CGM). [00:41:14] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:42:40] Challenges to progress; Fast Healthcare Interoperability Resources (FHIR) movement. [00:43:12] Podcast: How to Teach Machines That Can Learn, with Pedro Domingos, PhD. [00:44:15] mint.com. [00:46:21] Amazon AWS for data storage. [00:47:53] Data-Driven Health Radio podcast. [00:49:44] How to get started on Heads up Health. [00:52:41] dave@headsuphealth.com.

Over the past year, we’ve made the Blood Chemistry Calculator our primary screening and feedback tool for the athletes we work with. In that time we’ve noted some clear patterns in the effects of long-term and vigorous exercise on blood chemistry. We’ve learned that while certain tests seem to be directly affected by hard training sessions, some can also provide clues for how best to enhance athletic performance. In this podcast I’m talking with Dr Tommy Wood, MD, PhD about blood chemistry in athletes: which markers are affected by intense exercise, how to know if your labs indicate a problem, and what to do about it. We discuss the markers associated with athletic power and lifespan, and why knowing your own blood chemistry numbers may be the best thing you do for your health and performance. Here’s the outline of this interview with Tommy Wood: [00:01:24] Liver enzymes (ALT, AST). [00:04:44] Optimal vs standard reference ranges. [00:06:28] Differences among ethnic groups. [00:08:15] Recovery of liver enzymes after exercise; Study: Pettersson, Jonas, et al. "Muscular exercise can cause highly pathological liver function tests in healthy men." British journal of clinical pharmacology 65.2 (2008): 253-259. [00:10:40] Creatinine. [00:12:22] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter; HumanOS Podcast. [00:12:52] Creatinine vs creatine. [00:13:36] Creatine monohydrate; Creapure Creatine; Douglas Labs Creatine Monohydrate. [00:14:12] Blood Chemistry Calculator; Predicted Age Score. [00:15:53] Creatinine - U shaped curve. [00:16:54] Creatinine and kidney function. [00:17:44] Battle of the quads: Robert Forstemann vs. Andre Greipel. [00:18:13] Hematocrit. [00:18:42] Blood doping. [00:18:44] Book: The Secret Race: Inside the Hidden World of the Tour de France, by Tyler Hamilton. [00:19:22] Higher hematocrit = higher power. [00:20:15] Adaptations that reduce hematocrit. [00:21:48] Testosterone. [00:23:27] MCV, RDW. [00:24:39] Reticulocytes. [00:26:02] Grigory Rodchenkov; World Anti-Doping Agency. [00:26:23] Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay. [00:26:33] Blood Urea Nitrogen (BUN). [00:27:40] Dr. Tamsin Lewis; Causes of a high BUN. [00:31:54] Higher RDW = increased risk of mortality. [00:34:34] Triglycerides ideally < 100. [00:34:44] Fasting blood glucose - once past 110 not much change in mortality risk. [00:35:44] Blood glucose and biological age. [00:36:49] High fasting blood glucose in athletes. [00:38:35] Machine learning to identify diabetic retinopathy; Study: Gulshan, Varun, et al. "Development and validation of a deep learning algorithm for detection of diabetic retinopathy in retinal fundus photographs." Jama 316.22 (2016): 2402-2410. [00:40:51] Calcium; lower levels in athletes. [00:42:26] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford; Grip strength; Study: Fain, Elizabeth, and Cara Weatherford. "Comparative study of millennials' (age 20-34 years) grip and lateral pinch with the norms." Journal of Hand Therapy 29.4 (2016): 483-488. [00:43:25] Article: Optimizing Vitamin D for Athletic Performance, by Brad Dieter, PhD with contributions from Tommy Wood, MD and Christopher Kelly. [00:43:46] Cholesterol levels in athletes; Study: Creighton, Brent C., et al. "Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes." BMJ open sport & exercise medicine 4.1 (2018): e000429. [00:43:50] Podcast: How to Drop Your Cholesterol, with Dave Feldman. [00:44:40] Higher cholesterol = higher lifespan. Studies: 1. Stückle, Druckerei. "Towards a Paradigm Shift in Cholesterol Treatment. A Re-examination of the Cholesterol Issue in Japan: Abstracts." Annals of Nutrition and Metabolism 66.Suppl. 4 (2015): 1-116 and 2. Ravnskov, Uffe, et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review." BMJ open 6.6 (2016): e010401. [00:46:04] How often to run a blood test for an athlete? [00:47:02] Elite Performance Program (EPP); Patreon; Elite Performance Members Club Forum.

Science, technology, engineering and mathematics (STEM) - It’s a group of academic disciplines and professions that have historically been male-dominated. In 2017, women held 47% of all jobs in the US, but only 24% of STEM jobs. As a result, we are lacking the perspectives of women in fields that contribute heavily to our progress as a society. On the podcast today, NBT Scientific Director Megan Roberts is talking with Elizabeth Nance, PhD, and Brianna Stubbs, PhD, scientists leading teams of researchers in the areas of biotechnology and physiology. The trio talk about the unique aspects of being women in scientific fields, including the importance of allies and mentors, imposter syndrome, and identifying your own biases. Here’s the outline of this interview with Elizabeth Nance and Brianna Stubbs: [00:00:23] Elizabeth's STEM-Talk podcast. [00:00:49] Previous podcasts: Elizabeth: Nanotechnology: The Big Impact of Tiny Particles; Brianna: World Champion Rower and Ketone Monoester Researcher Brianna Stubbs; The D-BHB Ketone Monoester Is Here. [00:01:08] HVMN. [00:03:01] Science, technology, engineering, and mathematics (STEM). [00:09:50] Positive Discrimination [00:12:59] Nature vs nurture; causes of women’s underrepresentation in science. Studies: Ceci, Stephen J., and Wendy M. Williams. "Understanding current causes of women's underrepresentation in science." Proceedings of the National Academy of Sciences (2011): 201014871, and Cheryan, Sapna, et al. "Why are some STEM fields more gender balanced than others?." Psychological Bulletin 143.1 (2017): 1. [00:15:57] Freakonomics Podcast: What Can Uber Teach Us About the Gender Pay Gap? [00:18:36] Chemical engineering: 30% women. [00:21:57] Mentorship. [00:22:53] Prof. Kieran Clarke, University of Oxford. [00:23:36] #MeToo Movement. [00:24:28] Allies in the workplace. [00:25:25] Service to the department. [00:29:00] Diversity and mentorship. [00:31:01] Fluid mentor/mentee roles and boundaries. [00:34:05] Women in Chemical Engineering. [00:37:37] Gender differences in mentoring. [00:40:44] Work-life balance. [00:47:02] Judgment and criticism from others. [00:50:29] Parenting. [00:56:44] Letting the work speak for itself vs. focusing on minority status. [01:00:22] Book: Whistling Vivaldi: How Stereotypes Affect Us and What We Can Do (Issues of Our Time), by Claude M. Steele. [01:00:26] Self-fulfilling effect of stereotypes. [01:05:35] Imposter syndrome. [01:12:15] Embracing failure. [01:14:27] University of Washington Resilience Lab. [01:17:15] Being a catalyst for progress. [01:17:17] Conscious use of language. Article: Letters of recommendation for women more likely to raise doubts. [01:25:52] Defining success. [01:28:36] Brene Brown Ted Talks: The Power of Vulnerability and Listening to Shame. [01:29:04] Book: How Successful Women Think: It's All In The Mind, by Latrell King. [01:30:00] Additional articles: 1. These labs are remarkably diverse — here’s why they’re winning at science; 2. 4 Ways Women Can Build Relationships When They Feel Excluded at Work; 3. The uncomfortable question powerful women should answer; 4. Where Women Must Defy the Odds to Become Scientists; 5. These are the 10 best and worst states for women.