Nourish Balance Thrive

Alessandro (Alex) Ferretti has been practicing nutritional therapy for over 15 years.  He formed Equilibria Health Ltd. in 2004, which is now recognized as one of the UK’s leading providers of nutrition education. He has lectured internationally on the subjects of nutrition and human performance, and his current focus is on research in the areas of heart rate variability (HRV) and blood glucose, nutrigenomics, and factors affecting metabolic flexibility. In this podcast, Alex describes the metric he has developed which can provide a signal of an inflammatory response and preview athletic performance. He and Dr. Tommy Wood also discuss his online Mitokinetics tool, developed for the purpose of estimating caloric requirements in the context of different macronutrient ratios. Here’s the outline of this interview with Alex Ferretti: [00:00:33] Robb Wolf, Ben Lynch, Dan Plews, Paul Laursen. [00:04:17] Metabolic flexibility; Podcast: How to Assess an Athlete: The Best Principles, Methods, and Devices to Use, with Mike T. Nelson. [00:04:29] Weikko Jaross. [00:06:30] Immune system cells requiring carbohydrate metabolism; Studies: MacIver, Nancie J., et al. "Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival." Journal of leukocyte biology 84.4 (2008): 949-957; Also: 1, 2, 3. [00:12:40] Metabolic health correlates with quick adaptation to ketogenic diet. [00:16:00] New Zealand cyclists study: Zinn, Caryn, et al. "Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes." Journal of the International Society of Sports Nutrition 14.1 (2017): 22. [00:16:20] Genetic factors affecting metabolic flexibility. [00:17:20] DNAFit test. [00:18:31] Environmental factors affecting metabolic flexibility. [00:18:39] DIETFITS study: Gardner, Christopher D., et al. "Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial." Jama 319.7 (2018): 667-679. [00:21:48] Eating: When, how, and how much. [00:22:28] Training low/competing high, sleep. [00:23:35] Disrupted sleep cycles affecting fasting blood glucose (FBG), heart rate variability (HRV). [00:24:36] Assessment to determine the best dietary approach. [00:25:23] 5 points: Life load (stress), chronobiology, sleep, physical activity, diet. [00:27:30] Food preferences in relation to stress response and sleep deprivation; Studies: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219; Also: 1, 2, 3, 4. [00:29:59] HRV Apps: HRV4Training, Elite HRV. [00:31:00] Validity of ultra-short HRV measurements; Study: Munoz, M. Loretto, et al. "Validity of (ultra-) short recordings for heart rate variability measurements." PLoS One 10.9 (2015): e0138921. [00:31:09] Oura ring. [00:32:10] Ferretti Index (HRV/BG Index). [00:35:36] FBG in relation to mortality; Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:35:43] HRV in relation to mortality; Study: Camm, A. John, et al. "Mortality in patients after a recent myocardial infarction. A randomized, placebo-controlled trial of azimilide using heart rate variability for risk stratification." Circulation (2004). [00:36:41] Ferretti Index formula: RMSSD/(FBG mmol/L)²; In US: RMSSD/(FBG mg/dL/18)². [00:38:00] Every other day HRV readings; Study: Li, S. J., Y. Y. Su, and M. Liu. "Study on early heart rate variability in patients with severe acute cerebral vascular disease." Zhongguo wei zhong bing ji jiu yi xue= Chinese critical care medicine= Zhongguo weizhongbing jijiuyixue 15.9 (2003): 546-549. [00:38:27] Study using hs-CRP: Aeschbacher, Stefanie, et al. "Heart rate, heart rate variability and inflammatory biomarkers among young and healthy adults." Annals of medicine 49.1 (2017): 32-41. [00:41:56] Eating later in the day (8PM or later) correlated with higher FBG, sleep disruption, HRV. [00:44:08] Frequent small meals led to higher blood glucose. [00:45:33] Dawn Phenomenon. [00:48:12] DUTCH test. [00:49:52] Homocysteine test as part of a cardiovascular assessment. [00:51:56] Macronutrient ratio may not be as important as other factors. [00:53:41] Interleukin-6; insulin as anti-inflammatory hormone. [00:54:36] Mitokinetics tool, developed by Alessandro Ferretti and Weikko Jaross, as discussed in this NBT blog post by Dr. Tommy Wood. Information about using the tool can be found on this help page or in this video. [00:55:57] Dr. Kevin Hall. [00:56:17] Keto and low-carb dieters - may require lower caloric intake. [01:00:18] alessandroferretti.co.uk. [01:00:41] Videos.

Performance isn’t as much as a priority as longevity is now, but I still love to compete.  This dilemma, so well stated by one of our clients, got us thinking.  It’s well documented that exercise extends both lifespan and healthspan, and the people we work with typically have no trouble meeting the widely recommended 150 minutes per week of moderate physical activity.  But what happens when you’re a competitive athlete training significantly more than that? For this podcast, I met up with Dr. Tommy Wood, MD, PhD and Performance Psychologist Simon Marshall, PhD to talk about the benefits and risks of intense exercise with regard to longevity and healthspan.  The science points to a U-shaped curve with dangers at both ends of the spectrum - not enough activity and also too much - and we discuss the point at which an athlete’s long-term health might suffer. We also talk about the kinds of exercise that will keep you strong and resilient as you age. Here’s the outline of this discussion with Drs Tommy Wood and Simon Marshall: [00:00:37] Lesley Paterson 2018 ITU World Champion; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums, with Lesley Paterson. [00:03:08] Performance, longevity, healthspan. [00:05:21] Atrial fibrillation. [00:05:51] Braveheart Coaching. [00:08:01] Up to 6-7 hours/week of exercise, moderate to vigorous intensity, correlates with increased lifespan. [00:08:29] 100 steps per minute; Study: 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. [00:09:08] Intense exercise associated with cardiac diseases; Study: 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. [00:09:17] Above 25-30 miles/week, some increase in mortality; Study: Lee, Duck-chul, et al. "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology 64.5 (2014): 472-481. [00:09:37] Diminishing returns vs. harm. [00:10:32] 2/3 of people not getting enough exercise. [00:10:47] Risks with high levels of exercise. [00:11:37] Podcast: Arrhythmias in Endurance Athletes, with Peter Backx. [00:11:49] Higher coronary artery calcium (CAC)  in marathon runners; Study: Kröger, Knut, et al. "Carotid and peripheral atherosclerosis in male marathon runners." Medicine and science in sports and exercise 43.7 (2011): 1142-1147. [00:12:12] Elevated troponin in marathon completers; Study: Regwan, Steven, et al. "Marathon running as a cause of troponin elevation: a systematic review and meta‐analysis." Journal of interventional cardiology 23.5 (2010): 443-450. [00:13:08] Extreme exercise unveiling congenital vulnerabilities. [00:14:26] Required ECGs, cardiac stress test. [00:16:15] Half of marathoners as former smokers; Study: Möhlenkamp, Stefan, et al. "Running: the risk of coronary events: prevalence and prognostic relevance of coronary atherosclerosis in marathon runners." European heart journal 29.15 (2008): 1903-1910. [00:17:30] Gut permeability, endotoxemia. [00:18:18] Hunter gatherer populations.  Studies: 1. Raichlen, David A., et al. "Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers." American Journal of Human Biology 29.2 (2017): e22919; 2. Pontzer, Herman, et al. "Energy expenditure and activity among Hadza hunter‐gatherers." American Journal of Human Biology 27.5 (2015): 628-637. [00:19:49] Periods of rest. [00:21:48] Why do people "over"-exercise? [00:21:50] Personal goals, exercise dependency, training goals. [00:23:24] Liking the gear, competition. [00:24:41] Self-referenced challenge, especially for long events. [00:26:19] Managing performance anxiety. [00:27:10] Competitor vs participant mindset; Podcast: Why We Self-Sabotage (And What to Do Instead), with Dr. Simon Marshall. [00:32:01] Short term vs. prolonged exposure to extreme exercise. [00:37:15] Building good exercise habits. [00:40:24] Tommy's exercise regimen. [00:40:41] Zach Moore: NBT Head of Strength and Conditioning. [00:41:57] Standing, walking, playing with dogs. [00:45:25] Strength and power in endurance sports. [00:48:01] Wingate test. [00:49:27] Simon's exercise regimen. [00:52:17] Aim for aerobic fitness and strength in top 25% of peer group.

Indiegogo campaign: Medical Study on Hashimoto's Disease and AIP Dr. Joseph Mercola is a board-certified physician and best-selling author whose name has become synonymous with natural health. He’s long been a controversial figure in the public eye, thanks to his outspoken opposition to the norms of the medical establishment. He has maintained a popular website over the past 20 years, catering to the growing number of people seeking alternatives for the prevention and treatment of chronic illness. On this podcast, Dr. Mercola talks with Dr. Tommy Wood about the health consequences of electromagnetic fields (EMFs). They review the science that supports the need for greater caution in the age of cell phones and wireless technology. They also discuss the specific biological processes in the human body that are affected by EMFs and the steps you can take in your own home to mitigate the damage. Here’s the outline of this interview with Dr. Mercola: [00:03:30] Research funded by telecoms industry; Study: Huss, Anke, et al. "Source of funding and results of studies of health effects of mobile phone use: systematic review of experimental studies." Epidemiology 17.6 (2006): S439. [00:03:43] Olle Johansson; Talk: Health Effects of Electromagnetic Fields. [00:04:03] Types of EMFs - Electric, Magnetic, and Radio frequencies. [00:05:09] 10^18 (quintillion) times increase in exposure to radio frequencies. [00:06:54] Sam Milham, epidemiologist. [00:08:38] Thomas Levy, cardiologist. [00:09:22] Martin Pall, PhD; Studies evaluating the effect of calcium channel blockers on EMF toxicity: 1, 2, 3, 4. [00:10:14] Voltage-gated calcium channel (VGCG). [00:10:23] Paul Héroux. [00:10:52] Video: Dr. Mercola Interviews Paul Heroux. [00:11:23] Magnesium as a natural calcium channel blocker. [00:12:52] Resveratrol study: Kjær, Thomas Nordstrøm, et al. "No beneficial effects of resveratrol on the metabolic syndrome: a randomized placebo-controlled clinical trial." The Journal of Clinical Endocrinology & Metabolism 102.5 (2017): 1642-1651. [00:14:31] Study: Pacher, Pál, Joseph S. Beckman, and Lucas Liaudet. "Nitric oxide and peroxynitrite in health and disease." Physiological reviews 87.1 (2007): 315-424. [00:15:30] NAD/Diabetes Study: Yoshino, Jun, et al. "Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice." Cell metabolism 14.4 (2011): 528-536. [00:16:00] Richard Veech; NADPH as the true battery of the cell. [00:16:43] Effect of exogenous ketones on NADPH. Study: Veech, Richard L., et al. "Ketone bodies mimic the life span extending properties of caloric restriction." IUBMB life 69.5 (2017): 305-314. [00:17:14] Symptoms of EMF exposures: brain and heart. [00:18:00] Cancer: Glioblastoma increase; Study: Philips, Alasdair, et al. "Brain tumours: rise in Glioblastoma Multiforme incidence in England 1995–2015 suggests an adverse environmental or lifestyle factor." Journal of Environmental and Public Health 2018 (2018). [00:18:02] Tumors on ipsilateral side of head that cell phone is used; Study: Hardell, Lennart, and Michael Carlberg. "Mobile phone and cordless phone use and the risk for glioma–Analysis of pooled case-control studies in Sweden, 1997–2003 and 2007–2009." Pathophysiology 22.1 (2015): 1-13. [00:18:29] Electromagnetic hypersensitivity. [00:19:28] World Health Organization: EMF given 2B classification. [00:20:18] Long-term effects. [00:20:26] Infertility; Study: Sommer, Angela M., et al. "Effects of radiofrequency electromagnetic fields (UMTS) on reproduction and development of mice: a multi-generation study." Radiation research 171.1 (2009): 89-95. [00:21:12] Autism, Alzheimer's, fertility; Study: Adams, Jessica A., et al. "Effect of mobile telephones on sperm quality: a systematic review and meta-analysis." Environment international 70 (2014): 106-112. [00:23:00] Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology, by Nicholas Pineault; Electrosmog Rx online course. [00:23:38] How to mitigate EMF. [00:23:48] Acousticom 2; Magda Havas. [00:25:10] Dr. Dietrich Klinghardt. [00:26:14] Reducing EMF in the home. [00:27:53] Shielding; smart meters, Faraday cage. [00:30:04] Materials that block EMF. [00:32:40] 8-hydroxy-2-deoxyguanosine, Organic Acids Test, DUTCH Test. [00:34:07] DNA damage; Studies: Lai, Henry. "Single-and double-strand DNA breaks in rat brain cells after acute exposure to radiofrequency electromagnetic radiation." International journal of radiation biology 69.4 (1996): 513-521; Replicated by 2004 European REFLEX study. Final REFLEX report here. [00:34:33] Ionizing vs non-ionizing radiation. [00:35:16] REFLEX report: 24 hours of cell phone use equivalent to 1600 chest x-rays. [00:36:02] Reducing ionizing radiation on aeroplanes. [00:36:26] Zach Bush’s Nitric Oxide Dump. [00:36:54] Exogenous ketones; Dr. Veech’s ketone ester. [00:37:10] NRF2 upregulators (e.g., molecular hydrogen), Cannabidiol (CBD). [00:38:10] Hormetea. [00:39:15] Mitigating damage from cell phones. [00:40:11] Magnetic fields; Trifield. [00:40:42] Dirty electricity; Book: Dirty Electricity: Electrification and the Diseases of Civilization, by Samuel Milham. [00:41:43] Grounding. [00:42:27] Stetzerizer Filter; Dave Stetzer, Martin Graham; Greenwave. [00:44:47] EMF Tents. [00:46:10] Hierarchy of treatment interventions. [00:47:33] Book: Overpowered: The Dangers of Electromagnetic Radiation (EMF) and What You Can Do about It, by Martin Blank; Dr. Mercola’s video interviews. [00:48:55] Other interesting papers Tommy has read along the way: 1, 2, 3, 4, 5, 6. [00:48:55] Bioinitiative 2012 Report.

We launched the Blood Chemistry Calculator six months ago and have come to rely on it for our Elite Performance Program clients as an initial screening tool and measure of ongoing progress. With the input of 39 basic blood chemistry markers, the calculator uses a machine-learning algorithm to predict health status in 6 specific areas: immune balance, toxicity, metabolic health, nutrition, oxidative balance, and a general 5-year wellness score. On this podcast, Tommy and I are talking specifically about the Immune Balance Score, the domain that forecasts immune system health and inflammation from 13 out of the 39 input markers and one forecasted value (CRP). Tommy discusses these markers in detail, citing research that supports using them to predict health outcomes. He also shares ideas for next steps to improve functioning in the area of immune balance. You can now try some features of the Blood Chemistry Calculator for free by visiting bloodcalculator.com and clicking “Free Report”. Here’s the outline of this interview with Tommy Wood: [00:00:30] Florida Institute for Human & Machine Cognition (IHMC); Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:00:49] Blood Chemistry Calculator. [00:01:03] Peer Review. [00:02:32] Immune Balance Score. [00:04:00] Dashboard of Blood Chemistry Calculator scores (example). [00:04:08] Predicted Age Score. [00:05:12] Who is the calculator for? [00:06:09] Building a health coach referral network. [00:07:05] Podcast: How to Measure Hormones, with Mark Newman. [00:08:31] Combining 2+ reports for longitudinal tracking. [00:09:08] Markers that make up the Immune Balance Score. [00:10:49] Sensitivity and specificity. [00:13:40] All-cause mortality: dying from any cause. [00:17:05] Evaluating scientific research: PubMed + Google. [00:19:53] C-Reactive Protein (CRP) > 0.5 associated with 75% increase in all-cause mortality; Study: Li, Yunwei, et al. "Hs-CRP and all-cause, cardiovascular, and cancer mortality risk: a meta-analysis." Atherosclerosis 259 (2017): 75-82. [00:21:10] Jeremy Powers; Podcast: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet. [00:22:30] Dr. Bryan Walsh - Timing of blood testing for athletes. [00:24:49] Albumin: less than 4 g/dL = increased risk of all-cause mortality; Studies: 1. Fulks, Michael, Robert L. Stout, and Vera F. Dolan. "Albumin and all-cause mortality risk in insurance applicants." J Insur Med 42.1 (2010): 11-17; 2. Proctor, Michael J., et al. "Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study." PloS one 10.3 (2015): e0116206; 3. Lee, Won-Suk, et al. "Population Specific Biomarkers of Human Aging: A Big Data Study Using South Korean, Canadian, and Eastern European Patient Populations." (2018). [00:27:25] Gamma Gap (globulins): > 3 g/dL = increase in all-cause mortality; Studies: 1. Juraschek, Stephen P., et al. "The gamma gap and all-cause mortality." PloS one 10.12 (2015): e0143494; 2. Yang, Ming, et al. "The gamma gap predicts 4-year all-cause mortality among nonagenarians and centenarians." Scientific reports 8.1 (2018): 1046. [00:29:58] Table that shows reference ranges, scores assigned. [00:30:39] Ferritin - iron overload vs. indicator of inflammation; >200 ng/mL = 50% increase risk of all-cause mortality; Study: Kadoglou, Nikolaos PE, et al. "The association of ferritin with cardiovascular and all-cause mortality in community-dwellers: The English longitudinal study of ageing." PloS one 12.6 (2017): e0178994. [00:34:20] Iron overload podcast: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; Blood donation. [00:34:37] Podcast: Rethinking Positive Thinking, with Gabriele Oettingen. [00:36:31] Hemoglobin - higher = more aerobic power; Lower = chronic inflammation or nutritional deficiency.   [00:37:27] Hemoglobin has U-shaped curve - increased all-cause mortality if too low or too high. Optimal: from 14.5 g/dL (13 for women) + 1.5-2 g/dL; Study: Fulks, Michael, Vera F. Dolan, and Robert L. Stout. "Hemoglobin Screening Independently Predicts All-Cause Mortality." (2015): 75-80. [00:39:02] Christopher Kelly’s combined report. [00:39:18] Fasting blood glucose: >100 mg/dL = higher all-cause mortality. Study: Bjørnholt, JØRGEN V., et al. "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men." Diabetes care 22.1 (1999): 45-49. [00:40:57] Red Cell Distribution Width (RDW): ideal is below 12%; Study: Al-Kindi, Sadeer G., et al. "Red Cell Distribution Width Is Associated with All-Cause and Cardiovascular Mortality in Patients with Diabetes." BioMed research international 2017 (2017). [00:41:17] White Blood Cells. [00:41:28] Eosinophils >0.275 x10E3/uL= increased risk of 30-year all-cause mortality; Study: Hospers, Jeannette J., et al. "Eosinophilia is associated with increased all-cause mortality after a follow-up of 30 years in a general population sample." Epidemiology (2000): 261-268. [00:42:21] Ratios between markers. [00:43:20] Platelets - High is associated with increased risk of mortality after heart attack; Study: Tsai, Ming-Tsun, et al. "U-shaped mortality curve associated with platelet count among older people: a community-based cohort study." Blood 126.13 (2015): 1633-1635. [00:43:39] Lymphocyte:Monocyte ratio; Study: Xiang, Fangfang, et al. "Monocyte/lymphocyte ratio as a better predictor of cardiovascular and all‐cause mortality in hemodialysis patients: A prospective cohort study." Hemodialysis International 22.1 (2018): 82-92. [00:45:23] Where to go from here?   [00:45:40] Acute vs. chronic inflammation. [00:47:07] Antimicrobials: Monolaurin, Lauricidin, Selenomethionine; antibody testing. [00:47:40] Malcolm Kendrick Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead). [00:48:51] bloodcalculator.com; Quest lab locator. [00:49:11] UK: Fibrhealth. [00:49:15] Australia: https://stephenanderson.com.au/nbt/; Podcast: How to Get Help and Feel Great in Australia Using Advanced Blood Interpretation, with Stephen Anderson.   [00:49:38] support@nourishbalancethrive.com

Educator, coach, and exercise physiologist Dr. Mike T. Nelson is back on the podcast today.  With a PhD in Exercise Physiology, Mike has made learning and teaching about the human body his life’s work. He has published research in physiology and engineering journals and speaks internationally on topics related to metabolic flexibility and movement. Today Mike is here to speak with Tommy from a coaching perspective about assessing athletes, specifically in the areas of physical performance, nutrition, lifestyle, and technology. Drawing on two decades of education and experience, he discusses the specific tools and principles he uses to evaluate his clients, mixing trusted methods with new technology. He also describes the best way to pick a coach and shares his criteria for selecting devices among new technology. Here’s the outline of this interview with Mike T. Nelson: [00:00:54] Previous podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… and The Importance of Strength Training for Endurance Athlete. [00:01:36] Dr. Pat Davidson. [00:02:00] International Symposium on Clinical Neuroscience 2018; Carrick Institute; Dr. Frederick Robert Carrick. [00:02:47] Mass 2 - discussed with Dr. Ben House on this podcast: How to Manage Testosterone and Estrogen in Athletes. [00:03:02] Dr. Bryan Walsh (podcasts: 1, 2, 3, 4, 5, 6). [00:03:59] Should practitioners look the part? [00:04:48] Dr. Michael Ruscio; Podcast: How to Have a Healthy Gut. [00:06:07] Brian Shaw. [00:08:10] Tips for finding a coach. [00:10:08] Athlete assessments (physical, nutrition, lifestyle, technology). [00:11:29] Kendall Manual Muscle Testing. [00:11:45] Reflexive Performance Reset (RPR). [00:13:22] Cooper Test; 500m row. [00:14:48] Rob Wilson; Brian MacKenzie; Art of Breath. [00:20:29] Be Activated. [00:21:50] Jill Miller, Coregeous ball. [00:22:34] Zach Moore, MA, CSCS, Head of Strength and Conditioning at NBT. [00:23:54] Gabriele Wulf; Study: Wulf, Gabriele. "Attentional focus and motor learning: a review of 15 years." International Review of Sport and Exercise Psychology 6.1 (2013): 77-104. [00:28:02] Cal Dietz. [00:28:20] Dr. Eric Cobb at Z Health. [00:29:38] Cronometer, myfitnesspal. [00:34:57] Metabolic flexibility. [00:35:37] FASTER study: Volek, Jeff S., et al. "Metabolic characteristics of keto-adapted ultra-endurance runners." Metabolism 65.3 (2016): 100-110. [00:37:17] Metabolic Flexibility study: Goodpaster, Bret H., and Lauren M. Sparks. "Metabolic flexibility in health and disease." Cell metabolism 25.5 (2017): 1027-1036. [00:37:40] Glycomark. [00:37:59] Pop tart test. [00:39:16] Sleep; Podcasts with Dan Pardi and Kirk Parsley; Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:40:04] Fun; liking what you do. [00:42:08] Oura ring. [00:42:46] Heart Rate Variability (HRV). [00:45:04] Coaching: What to work on and document. [00:50:47] Omegawave, Moxy. [00:53:16] Dophin Neurostim. [00:54:12] Push Band. [00:54:35] Halo Sport Headset. [00:55:06] Transcranial Electrical Stimulation Study: Vöröslakos, Mihály, et al. "Direct effects of transcranial electric stimulation on brain circuits in rats and humans." Nature communications 9.1 (2018): 483. [00:55:57] Evaluating new technology. [01:01:11] Blood Chemistry Calculator. [01:02:29] Sensitivity and Specificity. [01:09:11] miketnelson.com; flexdiet.com.

Minnesota-raised biathlete Leif Nordgren started skiing when he was just three and shot his first rifle at 14. He won a bronze at the Youth World Championships in 2008 and went on to join the US biathlon team, participating in his first world championship in 2011. Leif has competed in both the 2014 and 2018 Winter Olympic Games on the 5-man US Olympic Biathlon Team and continues to compete annually in the international Biathlon World Cup. It’s been a pleasure working with Leif over the past year as a member of our own Elite Performance Program.  He’s on the podcast with me today to talk about his journey becoming a professional biathlete, including his training approach and diet, and the resilience needed to shoot a firearm with precision right after an all-out sprint. Leif also shares about the health challenges he’s overcome along the way, including gut pathogens and food intolerances that required some detective work and experimentation to identify. Here’s the outline of this interview with Leif Nordgren: [00:00:14] NBT Elite Performance Program (EPP). [00:05:54] Becoming a competitive skier. [00:07:31] US biathlon team. [00:07:39] Skate (freestyle) skiing. [00:09:55] VO2 max. [00:13:22] Shooting. [00:17:59] Junior World Championships. [00:21:08] Training approach. [00:21:21] Vladimir Cervenka. [00:26:24] Per Nilsson. [00:26:57] Periodization. [00:27:37] Knowing when you've overtrained. [00:30:04] World Cup racing. [00:32:44] Implementation Intention: planning for the unexpected. [00:35:30] 2014 Olympics in Soche. [00:43:35] Making a living. [00:45:25] Lake Placid US Olympic Training Center; US Olympic Committee. [00:46:56] Diet. [00:50:05] Autoimmune Protocol (AIP). [00:53:12] H.Pylori, Candida. [00:54:47] Ironman study: Jeukendrup, A. E., et al. "Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men." Clinical Science 98.1 (2000): 47-55. [00:55:47] Book: The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Steven Gundry. [01:01:46] Podcast: Robb Wolf Paleo Solution Episode 226 with Christopher Kelly. [01:02:19] Sleep improvements, timing of training, DUTCH test. [01:06:18] World cup races live streamed: www.biathlonworld.com; teamusa.org/US-Biathlon. [01:07:47] Instagram: @leifcnordgren; Twitter: @leifcnordgren; Facebook: Leif Nordgren.

Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep. Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed. Here’s the outline of this interview with Greg Potter: [00:00:13] HumanOS.me. [00:00:46] Podcast: How to Track Effectively, with Dan Pardi. [00:01:04] What's a real British biscuit? [00:03:31] Myfood24. [00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219. [00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195. [00:05:24] Melatonin. [00:05:51] Circadin slow-release melatonin. [00:06:48] MTNR genetic polymorphisms. [00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608. [00:13:35] Metabolic consequences of reduced sleep. [00:16:40] Night shift work. [00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016). [00:18:24] Social jet lag. [00:20:24] Article: The Real Reason Why Spaniards Eat Late. [00:21:24] Naps. [00:23:55] Rapid Eye Movement (REM) sleep. [00:24:44] HumanOS courses on circadian biology. [00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216. [00:26:08] Zeitgeber (time cue). [00:27:10] Light-dark cycle, blue light. [00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528. [00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144. [00:30:38] Chronotypes. [00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911. [00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis. [00:39:06] Satchin Panda. [00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10. [00:42:20] Carb backloading. [00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775. [00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170. [00:48:06] John Kiefer. [00:49:46] Dim light melatonin onset (DLMO). [00:50:14] Timing of exercise before sleep. [00:50:49] Greg’s tips for improving sleep. [00:57:08] f.lux, Twilight for Android, Night Shift for iOS. [00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

Functional medicine practitioner, clinical researcher, and international lecturer Dr. Michael Ruscio is back on the podcast today, talking with Dr. Tommy Wood about the work he’s doing to advance understanding of Small Intestinal Bacterial Overgrowth (SIBO) and other disorders of the gut. In addition to seeing patients, maintaining a podcast and blog and conducting his own clinical research, he’s recently written Healthy Gut, Healthy You, a practical guide to intestinal health and overall well-being. In this podcast, Dr. Ruscio discusses his evidence-based strategies for identifying and treating SIBO in his clinic, including breath testing, prokinetics to prevent relapse, and symptom management. He also talks about how he has built a successful online platform to bring his work to a wider audience. You can find Dr. Ruscio’s previous podcasts with us here and here. Here’s the outline of this interview with Michael Ruscio: [00:00:21] Book: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out, by Dr. Michael Ruscio. [00:04:02] When to reach out to a health practitioner. [00:04:44] Setbacks during protocol. [00:05:45] When to do testing. [00:09:43] Tracking progress. [00:10:37] Mark Pimentel, MD. [00:10:40] North American Consensus guidelines: Rezaie, Ali, et al. "Hydrogen and methane-based breath testing in gastrointestinal disorders: the North American consensus." The American journal of gastroenterology 112.5 (2017): 775. [00:10:50] Rome Foundation Guidelines: Gasbarrini, A. N. T. O. N. I. O., et al. "Methodology and indications of H2-breath testing in gastrointestinal diseases: the Rome Consensus Conference." Alimentary pharmacology & therapeutics 29 (2009): 1-49. [00:11:09] Study: Khoshini, Reza, et al. "A systematic review of diagnostic tests for small intestinal bacterial overgrowth." Digestive diseases and sciences 53.6 (2008): 1443-1454. [00:13:41] Study: Distrutti, Eleonora, et al. "Evidence that hydrogen sulfide exerts antinociceptive effects in the gastrointestinal tract by activating KATP channels." Journal of Pharmacology and Experimental Therapeutics 316.1 (2006): 325-335. [00:14:00] Study: Lin, Eugenia, et al. "Measurement of hydrogen sulfide during breath testing correlates to patient symptoms." Gastroenterology 152.5 (2017): S205-S206. [00:15:00] Controlling GI symptoms. [00:16:38] Efficacy of peppermint, study: Enck, Paul, et al. "Therapy options in irritable bowel syndrome." European journal of gastroenterology & hepatology 22.12 (2010): 1402-1411. [00:18:30] Building an online platform. [00:23:19] Balancing clinical mission with sponsorships. [00:26:24] Identifying truth vs. bias. [00:29:40] Evaluating scientific research. [00:32:50] When to try something that's not evidence-based. [00:36:12] In-progress clinical trials. [00:38:44] Prokinetics for preventing SIBO relapse. [00:39:37] Study - Pimentel, Mark, et al. "Low-dose nocturnal tegaserod or erythromycin delays symptom recurrence after treatment of irritable bowel syndrome based on presumed bacterial overgrowth." Gastroenterology & hepatology 5.6 (2009): 435. [00:40:59] Healthy Gut Healthy You; Healthyguthealthyyoubook.com; drruscio.com; Dr. Ruscio Radio Podcast, weekly videos. [00:42:10] Article: Is SIBO a Real Condition? By Alan Christianson. [00:42:11] Rebuttal article: Is SIBO a Real Condition? by Michael Ruscio. [00:42:43] Future of Functional Medicine Review clinical newsletter.

Dr. Tommy Wood studied medicine at the University of Oxford, graduating in 2011.  After two years as a junior doctor in the UK, he returned to academia to earn his PhD in physiology and neuroscience at the University of Oslo, Norway.  He is the current PAH President, as well as the Chief Scientific Officer of Nourish Balance Thrive, a company that specializes in optimizing health and performance in athletes using advanced biochemical testing and an online health-coaching paradigm. Tommy believes that diet and lifestyle interventions should form the basis of treatment for all systemic disease, and has lectured internationally on subjects related to this. In this podcast, Dr. Wood discusses his professional journey and the research that has gone into developing a machine learning algorithm to forecast health conditions from a basic blood chemistry. Please leave a review for the Physicians for Ancestral Health podcast. Here’s the outline of this interview with Drs Josh Turknett and Tommy Wood: [00:00:37] From biochemistry to coaching elite athletes. [00:07:00] Crossfit, Robb Wolf. [00:09:02] Paleo Diet, Autoimmune Protocol Diet (AIP). [00:09:25] Terry Wahls. [00:09:52] Multiple Sclerosis risk factors. [00:12:19] Talk: Systems Analysis and Multiple Sclerosis - Physicians for Ancestral Health Symposium, 2015. [00:14:28] Terry Wahls studies: Lee, Jennifer E., et al. "A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis." Journal of the American College of Nutrition 36.3 (2017): 150-168; and Wahls, Terry, et al. "Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial." Trials 19.1 (2018): 309. [00:14:34] MPI Cognition: Dale Bredesen's approach to Alzheimer’s disease. [00:15:12] Difficulty of studying multimodal therapies. [00:16:24] Nourish Balance Thrive. [00:17:21] Megan Roberts, MSc; Study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:18:00] Clay Higgins - health coach. [00:18:58] Blood Chemistry Calculator; Christopher Kelly; Bryan Walsh. [00:19:19] Optimal reference ranges. Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood, MD., PhD. [00:20:32] DUTCH test, Organic Acids Test (OAT), stool testing: 1, 2. [00:21:25] Gut problems in ~90% of runners. [00:24:47] Subjective quality of life as predictive of health (e.g., lack of sex drive, GI symptoms, sleep problems). [00:28:03] Blood glucose as predictor of all-cause mortality. [00:28:56] Hemoglobin and RDW as predictive measures. [00:30:11] Study: Petursson, Halfdan, et al. "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." Journal of evaluation in clinical practice 18.1 (2012): 159-168. [00:31:34] Study: Stavenow, Lars, and Thomas Kjellström. "Influence of serum triglyceride levels on the risk for myocardial infarction in 12 510 middle aged males: interaction with serum cholesterol." Atherosclerosis 147.2 (1999): 243-247. [00:31:46] Study: Després, Jean-Pierre, et al. "Hyperinsulinemia as an independent risk factor for ischemic heart disease." New England Journal of Medicine 334.15 (1996): 952-958. [00:34:42] Metabalomics. [00:39:04] Meeting the Queen. [00:42:37] nourishbalancethrive.com; Blood Chemistry Calculator; 7-minute analysis; Highlights Newsletter; ancestraldoctors.org; email.

Physician, podcaster, and poet, Rob Abbott, M.D. is a family medicine resident in Front Royal, Virginia and a graduate of the University of Virginia School of Medicine. He practices what he calls “spiritually focused and evolutionarily informed functional medicine.” Rob recently launched the Charlottesville Center for Functional Medicine, making ancestral health and wellness principles available to the members of his own community. In this conversation with Dr. Tommy Wood, Rob describes the moment he knew that functional medicine was the right path for him, and talks about maintaining an ancestral health perspective during his otherwise conventional medical training. He and Tommy discuss some little-known alternatives to traditional medical insurance and health care, as well as educational resources Rob is developing for consumers and health practitioners. Here’s the outline of this interview with Rob Abbott: [00:00:56] Robb Wolf’s Paleo Solution Podcast. [00:02:13] Paleo f(x). [00:07:33] Chris Kresser’s Healthy Skeptic Podcast; Emily Deans, Chris Masterjohn, Stephan Guyenet. [00:10:34] Life of a medical resident. [00:13:10] Motivational interviewing. [00:13:53] Mickey Trescott and Angie Alt, Autoimmune Wellness, Autoimmune Protocol. [00:18:41] Robb Wolf’s Paleo Solution Podcast: Episode 373 - Dr. Brandon Alleman - Direct Primary Healthcare. [00:20:03] Charlottesville Center for Functional Medicine. [00:22:15] James Maskell of Evolution of Medicine. [00:23:25] Healthshares (examples: Health Share of Oregon and Liberty Health Share). [00:29:29] Self-awareness. [00:30:19] Physicians Assistants, Nurse Practitioners. [00:34:40] Preventative Medicine. [00:37:35] Podcast: How to Make Disease Disappear, with Rangan Chatterjee. [00:39:01] Kresser Institute’s ADAPT Health Coach Training Program, ADAPT Practitioner Training Program. Podcast: How to Become a Health Coach (And Why Health Coaching Will Transform Healthcare), with Chris Kresser. [00:40:55] Intervention at the community level. [00:43:31] Changing the food supply. [00:47:23] Appearances on other podcasts: Mastering Nutrition Podcast: Nutrition in Medical School - Do Doctors Learn Enough?; Dr. Ruscio Radio: An Inside Look Into a Day in My Functional Medicine Practice with Medical Student Robert Abbott. [00:47:58] Making connections in the health sphere. [00:52:11] Create something people can't ignore. [00:54:58] Podcast: Everything You Wanted to Know about Detoxification, with Bryan Walsh. [00:59:04] Charlottesville Center for Functional Medicine; Kerri Cooper, Ryan Hall. [00:59:57] Website: A Medicinal Mind; Ebook: The Ultimate Integrative and Functional Medicine Educational Resources of 2018. [01:01:12] Melanie Dorion. [01:01:42] Institute for Functional Medicine, American Academy of Anti Aging Medicine (A4M). [01:01:50] Pentad Integrative Health, educational modules; Rob’s podcast: A Medicinal Mind. [01:02:40] Ancestral Health Symposium.