Nourish Balance Thrive

No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease– yet two-thirds of Americans do precisely that. In his book The Hungry Brain, Stephan J. Guyenet, PhD argues that the problem is not necessarily a lack of willpower or an incorrect understanding of what to eat. Rather, our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don’t care about how you look in a bathing suit next summer. After earning a BS in biochemistry at the University of Virginia, Stephan pursued a PhD in neuroscience at the University of Washington, then continued doing research as a postdoctoral fellow. He spent a total of 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of eating behaviour and obesity. His publications in scientific journals have been cited over 1,400 times by his peers. Here’s the outline of this interview with Stephan Guyenet: [00:01:01] Bland Food Cookbook. [00:01:57] Book: Wired to Eat, Book: The Case Against Sugar. [00:03:30] Neuroregulation of appetite. [00:05:04] How the brain makes decisions. [00:07:30] The Hungry Brain is for everyone. [00:09:51] How complete is the book? [00:11:31] Is it compatible with Taubes’s work? [00:14:38] Book: The Potato Hack. [00:15:40] Washington Potato Commission Leader Goes On All-Potato Diet. [00:15:56] Spud Fit guy. [00:16:40] Podcast with Ellen Langer: How to Think Yourself Younger, Healthier, and Faster. [00:17:06] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:19:24] Leptin, CCK, GLP-1. [00:20:08] Bariatric surgery, [00:22:36] Food preferences originate in the brain. [00:24:47] Glucose homoeostasis. [00:26:22] Steven, Sarah, et al. "Very low-calorie diet and 6 months of weight stability in type 2 diabetes: pathophysiological changes in responders and nonresponders." Diabetes Care 39.5 (2016): 808-815. [00:27:30] Dopamine: the learning chemical. [00:27:45] David Silver's Reinforcement Learning course. [00:33:20] Robert Sapolsky Dopamine Jackpot video. [00:34:07] Nose poking (optogenetics) experiment. [00:34:48] Light-activated ion channels. [00:38:08] Drug addiction [00:39:18] Book: The Distracted Mind: Ancient Brains in a High-Tech World. [00:41:50] Prescription for athletes looking to improve their body composition. [00:42:37] Effort barriers. [00:44:08] Satiety is generated by the brain based on what's going on in the GI tract. [00:45:51] Water, fibre, and protein create satiety. [00:46:13] Palatability. [00:48:28] First interview: Leptin and Hyperpalatable Foods with Stephan Guyenet. [00:49:09] Theobromine. [00:51:22] Book: The Hungry Brain. [00:51:27] stephanguyenet.com and wholehealthsource.org.

Nick J. Ashill is a British Professor of Marketing at the American University of Sharjah. Nick is a former international hockey player now turned ultra endurance athlete, having competed in the Marathon des Sables, London to Brighton and the Comrades in South Africa. At the time of writing, Nick is running 5,400 km across Transcontinental America from west to east and in doing so raise awareness and funds for the Pulmonary Fibrosis Trust. You could listen to this podcast to find out about how Nick transitioned from a high-carb to high-fat diet to quicken recovery and reduce inflammation. Nick also talks about his training, hydration and supplementation strategy. Follow Nick on his adventure over at www.nickrunsamerica.com Here’s the outline of this interview with Nick Ashill: [00:00:49] Rugby: New Zealand vs Wales. [00:01:03] Pulmonary Fibrosis Trust. [00:02:32] Marathon des Sables. [00:03:51] London 2 Brighton Challenge. [00:04:02] Comrades Marathon. [00:05:29] Transitioning from a high-carb to a high-fat diet. [00:07:24] Weight loss on keto. [00:08:04] Improved recovery. [00:08:59] The training plan. [00:10:32] 350 km per week! [00:11:22] The record is 43 days. [00:12:30] 50 km per day during the trans-America attempt. [00:13:35] What might go wrong? [00:14:30] Physical security on Route 66. [00:16:17] Hydration plan. [00:16:42] FITNESSFUEL. [00:17:52] The dangers of overhydration. See my podcast with Prof. Tim Noakes. [00:18:43] Coconut oil, avocado, chicken, fish, broccoli. [00:19:27] Sweet potato and butter. [00:20:16] PharmaNAC, EnteroMend and probiotics. [00:21:33] Magnesium, Zinc. [00:22:11] Cramping is gone! [00:23:23] nickrunsamerica.com [00:23:32] You can follow Nick on Facebook, Twitter, and Instagram. [00:23:55] Filming.

In this dense and technical episode with Dr Tommy Wood, we introduce Hormetea! Why Hormetea? We love polyphenols - those magical compounds from plant foods that lend them their bright colours and multiple health benefits. The greens and yellows in tea, the deep orange of turmeric, and purples of berries. Many of these compounds provide some of their benefits by activating the metabolic machinery associated with fasting and autophagy - a process known as hormesis. To get all these great compounds in one place, we went into the kitchen and cooked up a tea - Hormetea. In one serving, you’ll find the best-researched plant polyphenols in doses that have been clinically-proven to reduce inflammation and improve metabolic health, with a touch of pepper to increase bioavailability. We’re sure you’re going to love it! We will send the first 100 people that leave us a 5-star review on iTunes (video instructions) a 50g sample of Hormetea. Please send your US shipping address to support@nourishbalancethrive.com About the Hormetea ingredients: Polyphenols Seem to be synergistic (i.e. EGCG inhibits the enzymes that metabolise quercetin) Anthocyanins (and quercetin) from bilberry Improves glucose tolerance in obese patients (when given with prebiotics) Improves disease score in UC (including reduced calprotectin) Reduces oxidative DNA damage Improves vascular function Improves gait speed and agility in the elderly Reduce insulin and glucose responses to carbs Inhibits MMPs (MS) Matcha - green tea catechins May help reduce fat mass (but requires synergism with caffeine, and may be better in caffeine naive) Improves insulin sensitivity Improves cognitive function in those with cognitive decline (with L-theanine) Reduces carbohydrate absorption (like anthocyanins) Grape seed extract Improves blood pressure and inflammation and glycaemic control in IR Reduces oxLDL Turmeric 1-5% curcumin Increase bioavailability with pepper Likely to not reach high systemic levels - use Meriva BUT 1-2g of turmeric can reduce CRP Improved working memory when given with carb load Rest is good for the gut Indigestion Increased intestinal ALP and reduced permeability? Broccoli seeds Highest content of sulforaphane Activated by heat (~160F) Lots of epidemiological studies on cruciferous veggies and cancer and all-cause mortality (another) But make sure you’re iodine-replete! Activates Nrf2 and antioxidant defence BrSp extracts are neuroprotective in rats Improves insulin resistance in T2DM Improved behaviour in ASD Improves 8-OHdG, GGT, and ALT in those with fatty liver Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this podcast with Tommy Wood, MD, PhD: [00:00:29] Icelandic Health Symposium. Tommy's talk from last year’s event. [00:02:25] This year’s event is called Who Wants to Live Forever. [00:02:41] Maryanne DeMasi was last year’s host, this year it’s Tommy! [00:02:55] Speakers: Ben Greenfield, Dr Bryan Walsh, Diana Rogers, Dr Dominic D’Agostino, Dr Doug McGuff, Dr Rangan Chatterjee, Dr Satchidananda Panda. [00:03:49] Speaker dinner. [00:03:58] Practitioner workshop. [00:04:59] Mountain biking in Iceland. [00:05:18] PHAT FIBRE, Wood, Thomas R., and Christopher Kelly. "Insulin, glucose and beta-hydroxybutyrate responses to a medium-chain triglyceride-based sports supplement: A pilot study." Journal of Insulin Resistance 2.1 (2017): 9. [00:06:46] PFv2 is more ketogenic (C8 oil). [00:07:01] Some glucose is required even in low-carb athletes. [00:07:37] Professor Kieran Clarke. [00:09:06] Testing nutritional supplements. [00:10:10] Professor Elizabeth Nance. [00:10:48] Hormetea. [00:11:14] Hormesis. [00:11:32] Plant polyphenols. [00:12:03] Rhonda Patrick, PhD. [00:13:28] Anthocyanins. [00:13:53] Root causes of MS talk. [00:16:02] Berries at the farmer's market. [00:16:53] Frozen berries can be found online. [00:17:19] Matcha green tea. [00:18:52] Grapeseed extract (not grapefruit seed extract). [00:20:38] Turmeric. [00:21:33] Meriva. [00:22:33] Broccoli sprouts. [00:24:03] Morning smoothie. [00:24:14] NRf2. [00:26:18] Hormesis in the metabolically deranged. [00:27:09] 8-hydroxy-2' -deoxyguanosine (8-OHdG). [00:28:12] Hormetea preparation instructions. [00:29:27] Video instructions for review. [00:31:57] Organic acids test (OAT). [00:32:24] Podcast: Bill Shaw, PhD. [00:33:35] Tommy's results: before and after. [00:33:46] Qualia (we have no financial affiliation). [00:35:21] PhD defence. [00:36:07] Acute stimulation then a come down. [00:38:23] MOA dopamine. [00:40:05] Professor Robert Sapolsky dopamine video. [00:42:05] Noradrenaline (because there ain’t no receptor for norepinephrine). [00:43:10] Serotonin. [00:44:28] Kyurinate and quinolinate. [00:44:56] 5-HTP [00:47:30] Book a free EPP Starter Session. [00:48:43] Model of encephalopathy of prematurity at the University of Washington. [00:53:53] Sign up for our Highlights email.

Peter H Backx, PhD is a senior scientist at Toronto General Hospital Research Institute and also at York University. Dr Backx is a recognised expert in cardiac mechanics, heart failure and arrhythmias. His research focuses on the role of ion transport, ion channels and myocardial signalling in the initiation and progression of heart disease with a particular interest in atrial fibrillation. He holds a patent on tissue-specific drug delivery and has published over 190 peer-reviewed articles, many in the top tier journals like Cell, Nature, Nature Medicine, Journal of Clinical Investigation and Circulation Research. His work has been cited over 12,900 times, with over 5600 in the last 5 years. Dr Backx has delivered over 150 distinguished invited lectures at the national and international level. You could listen to this podcast to learn more about the causes of arrhythmias in endurance athletes. Special thanks to Mark Featherman for the introduction to Dr Backx and also some excellent questions. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline with Peter H Backx, PhD: [00:00:06] Book: The Haywire Heart: How too much exercise can kill you, and what you can do to protect your heart. [00:00:21] PHAT FIBRE MCT oil powder. [00:01:27] Toronto General Hospital Research Institute (TGHRI). [00:01:50] Atrial arrhythmias. [00:03:23] The electrical system of the heart. [00:04:04] SA node. [00:07:30] Main symptoms: fatigue, dizziness. [00:09:02] Peter is trained as a cardiac electrophysiologist. [00:09:18] Sudden cardiac death. [00:09:43] Ventricular tachycardia. [00:10:23] The dangers of afib. [00:11:03] Paroxysmal (acute) afib. [00:12:07] Tommy and Mark Cucuzzella podcast: greatest risk endurance athletes doing more than an hour per day for 20 years. [00:13:01] Biggest risk factor is ageing. [00:13:36] CVD risk factors are also predictive of afib. [00:14:39] Is there a threshold? [00:15:25] Athletes may be at great risk for vfib. [00:17:30] Genetic predisposition. [00:18:33] Exosome (genetic) testing. [00:19:15] Ion channels. [00:20:17] Ablation. [00:22:24] Mark Featherman, you rock! [00:22:55] If you continue doing the same thing, will you develop another arrhythmia? [00:24:44] Finding the sweet spot of exercise. [00:25:36] Exercise intensity. [00:26:20] Polarised training. See Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:27:00] Rodent studies. [00:28:18] Only the mice running on weighted wheels developed pathological changes. [00:32:13] Chronic inflammation. [00:32:41] Rheumatoid arthritis. [00:34:05] TNF-a is a mechanosensor. [00:34:58] TNF-a inhibitors. [00:35:51] Etanercept. [00:36:09] XPro®1595. [00:37:02] Blood testing for TNF-a. [00:37:41] Kroetsch, Jeffrey T., et al. "Constitutive smooth muscle tumour necrosis factor regulates microvascular myogenic responsiveness and systemic blood pressure." Nature Communications 8 (2017). [00:39:01] Sebastian Bolz, PhD. See Hui, Sonya, et al. "Sphingosine-1-phosphate signaling regulates myogenic responsiveness in human resistance arteries." PloS one 10.9 (2015): e0138142. [00:41:11] The atria as an endocrine organ, see atrial natriuretic factor. [00:42:36] Stretching the atria. [00:42:46] Alcohol. [00:43:54] Increased parasympathetic activity. [00:45:43] Low-dose alcohol is a stimulant, at higher doses, it's a depressant. [00:47:31] Caffeine. [00:50:12] Acid reflux. [00:50:37] Vagus nerve. [00:51:54] A hiatal hernia. [00:52:37] Proton pump inhibitors and dementia. [00:53:21] The 2016 Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his discoveries of mechanisms for autophagy. [00:53:54] Lysosomes. [00:55:03] The vulnerability period increases the chances of a “false start”. [00:58:18] Vagus nerve releases acetylcholine. [01:00:34] Are ablation procedures overperformed? [01:01:14] Stroke. [01:03:16] Increased back pressure “volume overload” models. [01:05:03] Heart & Stroke/Richard Lewar Centre of Excellence. [01:05:39] York University, Canada. [01:05:56] MRI on cyclists. [01:06:39] PubMed author search for Peter H. Backx. [01:07:34] Developing methods for producing atrial cardiomyocytes from stem cells.

In this episode, Dr Tommy Wood turns the mic on one of our favourite podcast hosts, Mike Mutzel. Mike has a B.S. in Biology and M.S. in Clinical Nutrition and is a graduate of the Institute for Functional Medicine. He is an independent consultant for one of the world’s leading professional nutrition companies (XYMOGEN) and the host of the High Intensity Health show. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline of this interview with Mike Mutzel: [00:00:26] High Intensity Health. [00:00:37] Book: Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. [00:01:07] Health history. [00:01:59] Biotics Research. [00:02:36] University of Colorado medical school. [00:03:27] XYMOGEN supplements. [00:08:13] Finding a practitioner. [00:09:48] Incretins. [00:10:13] Bariatric surgery. [00:11:05] GLP-1, GLP-2, GIP-1, PYY. [00:11:57] L-cells. [00:13:08] Metformin. [00:13:25] Berberine. [00:13:30] Whey protein. [00:13:42] Dietary fat and CCK. [00:13:52] Polyphenols. [00:14:42] Chew your food. [00:15:58] Unprocessed food. [00:17:30] Mike's home environment. [00:19:25] Chickens and dogs. [00:20:30] Podcast: Social isolation Bryan Walsh, ND. [00:20:40] Tommy’s IHS talk. [00:23:13] Managing your spouse [00:25:35] Men who get married live longer but women don't. [00:26:27] Circadian biology. [00:26:38] Alessandro Ferretti. [00:27:13] HRV. [00:28:35] Ketogenic diet mood changes. [00:30:21] Angela Poff in Dominic D'Agostino’s lab. [00:33:03] Spreading the word. [00:33:27] PHAT FIBRE. [00:34:43] Eating junk food on a plane. [00:35:58] Mark Hyman, MD. [00:36:37] Time restricted feeding. [00:38:37] Raymond Edmunds of Optimal Ketogenic Living. [00:39:55] Jason Fung, MD. [00:41:31] Maintaining strength. [00:41:51] Ron Rosedale, MD. [00:42:57] Morning routine. [00:45:26] Traveling. [00:46:37] Stuck in a elevator with a politician. [00:48:11] Modern agriculture and community gardening. [00:49:08] Detroit grocery stores. [00:50:19] Mouth taping. [00:50:54] High Intensity Health on YouTube, Facebook, Instagram.

Tawnee Prazak, MS, CSCS, is a triathlete and triathlon coach living in Laguna Beach, California. She’s been involved in the endurance world for nearly a decade and is considered one of today’s leading experts in the field of endurance training, racing, strength training, nutrition and wellness. When I first started listening to Tawnee’s Endurance Planet podcast, I was utterly addicted to carbohydrate, unable to go more than 40 minutes on the bike without sucking down 30g of sugar in the form of a maltodextrin gel. Week by week her fat-adaptation message sank in, and with some help of UCAN Superstarch training wheels, I was able to dig myself out of that hole. You should listen to this interview to learn how Tawnee overcame an eating disorder and restored her hormone health; all while continue to enjoy endurance sports. Check out Life Post Collective, Tawnee's inner-circle community and holistic wellness hub that focuses on taking your health, fitness and nutrition to the next level. People can get access to Tawnee, all her coaching resources, recipes, webinars, like-minded members, and more. Use code "lpc4me" to get your first month free, after that it's just $10/mo. Contact Tawnee for coaching or consults at coachtawnee.com Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Tawnee Prazak: [00:00:22] Endurance Planet podcast. [00:02:47] The Paleo Mom. [00:03:55] Tawnee's approach to triathlon in 2007. [00:06:11] The peak before the crash. [00:07:37] Anorexia. [00:08:58] Using training as an excuse for disordered eating. [00:09:49] LCHF. [00:11:01] Specialising in not specialising; Low-carb Breckenridge. [00:13:33] The anorexia diagnosis. [00:16:14] Amenorrhoea. [00:17:04] Oral birth control. [00:18:35] Bone density. [00:20:14] Cognitive decline and CVD risk; see Ann Hathaway podcast below. [00:20:54] The female triad: low energy availability, amenorrhoea, decreased bone density. [00:21:08] “Relative Energy Deficiency in Sport” (RED-S). [00:22:06] Fertility. [00:23:00] Podcast: Ann Hathaway, MD. [00:23:52] Root causes of the triad. [00:24:09] Stress (of all types). [00:25:49] Learning to say no. [00:26:53] Productivity . [00:27:39] Over-exercising. [00:27:59] Too low-carb. [00:28:44] Book: No Period. Now What?: A Guide to Regaining Your Cycles and Improving Your Fertility by Nicola J Rinaldi, PhD. [00:30:05] Teasing apart the effect of low-carb. [00:31:00] Gender differences. [00:31:33] Book: Deep Nutrition: Why Your Genes Need Traditional Food by Cate Shanahan, MD [00:32:55] Cycling carb intake. [00:33:34] Rapid weight loss, [00:33:54] Trauma , [00:35:27] Compatability of fat-adaptation and hormonal health. [00:37:01] Cat skiing. [00:39:40] Tawnee's sweet spot is 90-120g CHO per day. [00:42:27] UCAN Superstarch, and a honey solution. [00:44:49] Energy availability formula: 30 kCal per kg of lean body mass, see Reed, Jennifer L., et al. "Energy availability discriminates clinical menstrual status in exercising women." Journal of the International Society of Sports Nutrition 12.1 (2015): 11. [00:45:46] Gut health. [00:48:09] Testing. [00:48:33] Greg White. [00:50:27] Training plans vs healing protocols. [00:52:51] Endurance vs strength athlete differences. [00:53:04] Outside Magazine article on health benefits of a thru-hike/backpacking. [00:53:55] Stand-up paddle boarding. [00:56:18] Ocean swimming in Santa Cruz. [00:57:05] Getting a dog. [01:00:12] Podcast: Lauren Petersen, PhD. [01:00:28] Song, Se Jin, et al. "Cohabiting family members share microbiota with one another and with their dogs." Elife 2 (2013): e00458. [01:01:19] Coaching with Tawnee [01:02:04] Life Post Collective. [01:03:41] Brie Wieselman, LAc.

Deborah Gordon, MD is a doctor practicing in Ashland, Oregon. Her focus is real food and an active lifestyle which she integrates with gentle and targeted medicine. You should listen to this interview to learn about the common problems that Dr Gordon encounters in her practice and the treatments getting the best results. We talk about the gut microbiota and gut health in general and the potential link to autoimmunity in its various guises. I was particularly interested in learning of a potential autoimmune connection with atrial fibrillation (afib). Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline with this interview with Deborah Gordon, MD: [00:00:06] Sign up for our highlights email. [00:02:31] Physicians for Ancestral Health. [00:04:17] Dean Ornish. [00:04:28] Weston A. Price Foundation, Gary Taubes. [00:05:49] Pantheism. [00:08:58] Midwifery. [00:11:25] Acceptance from other doctors. [00:16:55] That Mitchell and Webb Look: Homeopathic A&E. [00:18:03] Dr Mark Cucuzzella jokingly sent us this infographic. Do the opposite and you’ll get great results! [00:19:09] Podcast: Prof Tim Noakes. [00:19:31] Autoimmunity in postmenopausal women. [00:20:00] Hashimoto's thyroiditis. [00:20:06] Coeliac and Sjögren's. [00:20:19] Crohn's and Ulcerative colitis. [00:22:51] Atrial fibrillation (Afib). [00:23:07] Anticardiolipin antibody panel. [00:24:07] The triad: genetics, stressor, leaky gut. [00:25:41] Gluten and zonulin signalling. [00:26:25] Exercise-induced leaky gut. [00:31:16] Hs-CRP. [00:33:22] Tools to relax: Brain Wave app. [00:33:41] Dale Bredesen, MD. [00:34:00] HeartMath, massage. [00:34:34] Genova Diagnostic nutrition evaluation panel (NutrEval). [00:34:56] Vitamin A. [00:35:13] US Wellness Meats. [00:35:58] Chicken Liver mousse recipe on Dr Gordon’s website. [00:36:28] Denise Minger BCMO1 gene. [00:36:58] B1 and B2 deficiency. [00:37:32] We like the Multi-Vitamin Elite, Dr Gordon prefers the copper-free variants. [00:38:56] Serum copper and zinc. [00:39:40] Podcast: Anne Hathaway, MD. [00:40:04] Chris Masterjohn's antioxidant masterclass. [00:40:55] 8-OHdG. [00:41:42] ClevelandHeartLab, Inc. [00:43:10] APOE. Podcast: Dawn Kernagis, PhD. [00:43:31] Podcast: Bryan Walsh. [00:44:18] Bilirubin, GGT, uric acid. [00:45:07] Fatty liver index. [00:47:09] Paleo f(x). [00:48:07] Doctor's Data. [00:48:55] Lacto and bifido. [00:49:21] Podcast: Dr Michael Ruscio. [00:49:53] Gut microbiome diversity. [00:51:52] Fermented foods. [00:52:50] Podcast: Lauren Petersen, PhD. [00:53:56] Low-carb Breckenridge talk on fibre was not online at the time of writing. [00:54:37] Bill Lagakos: Animal Fibre. [00:55:03] Dr Gordon’s practice is closed except for patients interested in the Bredesen Protocol. [00:55:34] Her Physicians for Ancestral Health talk was not online at the time of writing.

Tony Federico is a shining example of how to make a career out of the paleo diet and lifestyle. After a personal training client suggested the diet, Tony never looked back, going on to write for Paleo Magazine and hosting the podcast of the same name. He recently made the decision to move on to VP of marketing at Natural Force; a supplement company committed to making products using only the purest, highest quality, all-natural and organic ingredients. You should listen to this interview for inspiration, business and career advice. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One remarkable thing that we think you’ll enjoy! Here’s the outline of this interview with Tony Federico: [00:00:08] Exercise in a pill? Perhaps not. Sign up for our highlights email for the references. [00:01:57] Paleo Magazine Radio podcast. [00:02:11] Tony is now VP of marketing at Natural Force. [00:04:22] Exercise science in college. [00:06:07] Psychology degree and personal training certification. [00:07:50] Crossfit and Paleo. [00:08:02] Dr Loren Cordain. [00:09:09] 90-day Paleo challenge on livecaveman.com. [00:09:50] Mark Sisson interview. [00:11:23] Many iterations of Paleo. [00:12:49] Mark's Daily Apple and Primal. [00:13:15] Carbohydrate curve. [00:13:25] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:14:24] Blood lipids. [00:16:14] Metabolic flexibility. [00:18:14] Food restrictions as symptom control. [00:19:30] Ex-smoker syndrome. [00:20:42] The Paleo industry has caught up. [00:21:20] Paleo Protein and certification. [00:22:11] Robb Wolf and Art De Vany, PhD. [00:22:24] Paul Jaminet, PhD. [00:22:51] Paleo f(x) and AHS. [00:23:39] Bulletproof Coffee. [00:26:29] Primal Kitchen – Avocado Oil Mayo. [00:27:15] Wild Planet sardines. [00:27:43] Costco coconut oil. [00:28:28] General Mills Epic Bar. [00:30:09] Hunting. [00:31:32] Cooking. [00:31:40] Blue Apron. [00:35:12] Coaching and information products, e.g. summits. [00:35:52] Physicians for Ancestral Health. [00:36:12] Dr Dan Kalish. [00:36:20] Paleo Magazine interview. [00:37:16] Chris Kresser. [00:38:08] Squatty Potty. [00:38:31] f.lux. [00:39:08] Nightshift on iOS. [00:40:58] Unhelpful: “That's not Paleo!” [00:44:12] Stay mindful. [00:45:01] Groupthink. [00:45:29] Natural Force pre-workout raw tea. [00:46:41] Founders of Natural Force (Joe & Justin). [00:49:18] Recovery Nectar. [00:52:40] @tonyfedfitness on Instagram, FB & Twitter.

Dr Mark Cucuzzella, MD, is Professor of medicine at West Virginia University medical school, Fellow of the American Academy of Family Physicians (AAFP), family physician for over 20 years, Lt Col in the US Air Force Reserves, and an avid runner and running coach. In this episode, Dr Tommy Wood, MD, PhD and Dr Cucuzzella discuss optimal nutrition, running efficiency, fat-adaptation, atrial fibrillation and more. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Dr Mark Cucuzzella, MD: [00:00:19] Eat berries! And sign up for our Highlights email series. [00:02:39] Robb Wolf Paleo Solution Episode 329 – Dr. Mark Cucuzzella – A Doctor’s Perspective On Treating Diabetes. [00:03:38] West Virginia University school of medicine. [00:04:30] Food insecurity. [00:05:11] In the Shopping Cart of a Food Stamp Household: Lots of Soda. [00:06:25] Training people to run and be resilient to injury. [00:08:10] Efficient Running online course. [00:11:16] Fit to Win clinic at the Pentagon. [00:13:03] "Born insulin resistant"– [00:14:30] Weight Watchers 94% failure rate. [00:15:31] $60B weight loss industry. [00:16:20] Real Meal Revolution. [00:18:22] Giving HOPE! [00:19:27] Virta Health. [00:19:42] Diabetes Prevention Program (DPP). [00:21:20] Phinney, Volek & Hallberg. [00:21:39] Sarah Hallberg video: Reversing Type 2 diabetes starts with ignoring the guidelines. [00:22:36] Burn Fat for Health and Performance: Becoming A “Better Butter Burner” (Mark’s VO2 Max results). [00:23:53] Early running days [00:24:25] Injuries [00:25:44] “Most of what we learned in medical school for chronic conditions is wrong”–Dr Mark Cucuzzella. [00:25:55] Get Fast by Going Slow–Mark Allen article I couldn’t find online, see MAF Methodology instead. [00:27:13] Brooks Running. [00:29:54] What if It's All Been a Big Fat Lie? By Gary Taubes. [00:30:53] Book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes. [00:31:16] Fasting blood glucose 120 mg/dL. [00:33:12] Art DeVany. See his recent IHMC lecture. [00:35:49] Book: The Sports Gene: Inside the Science of Extraordinary Athletic Performance by David Epstein [00:37:01] Kettlebells and Plyometrics. [00:39:23] Atrial fibrillation. [00:40:17] CAC score; see The Widowmaker movie. [00:41:39] Professor Daniel E. Lieberman. [00:42:02] Hs-CRP. [00:42:09] NMR LipoProfile®. [00:43:59] Book: Nutrition and Physical Degeneration by Weston A. Price. [00:44:45] Hydren, Jay R., and Bruce S. Cohen. "Current scientific evidence for a polarized cardiovascular endurance training model." The Journal of Strength & Conditioning Research 29.12 (2015): 3523-3530. [00:46:02] Horses versus mules. [00:46:58] Stephen Seiler, PhD. [00:48:16] The basics are the same for everyone. [00:48:31] Sleep and sunlight. [00:49:29] 1.2 - 1.9 g per minute fat oxidation. [00:50:57] Sami Inkinen. [00:51:48] Burn Fat for Health and Performance: Becoming A “Better Butter Burner” [00:55:00] Faster recovery. [00:56:34] Rowing. [00:58:52] The MedCHEFS program at WVU Eastern Division; Professor Robert Lustig, MD. [01:00:18] Try This conference, West Virginia. [01:00:56] Scientific Report of the 2015 Dietary Guidelines Advisory Committee. [01:01:20] Nutrition Coalition. [01:02:12] Two Rivers Treads minimalist shoe store. [01:03:51] Natural Running Center blog. [01:04:05] Freedom’s Run.

Lauren Petersen, PhD, is a postdoctoral associate investigating the microbiome and she’s back on the podcast to update us on her research. Be sure to listen to our first interview first! I sent Lauren some of the probiotics we use in our practice, and she said, “they look great!” Lauren did some calculations for the number of CFUs, and she got pretty much exactly what the bottle claims for live organisms, with growth on both Lactobacillus-selective and Bifidobacterium-selective medias. The same was not true for Renew probiotics where her qPCR analysis showed that Bifidobacterium was pretty much all dead. Here are some photos of the Lactobacillus-selective and Bifidobacterium-selective plates that Lauren used to grow the probiotics. She shot for 250 CFUs per plate (based on if all the organisms per gramme probiotic were alive) and that's pretty much what she got! Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Lauren Petersen, PhD: [00:00:32] Previous episode: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:03:10] Prevotella. [00:04:42] uBiome and The American Gut Project. [00:05:25] Scher, Jose U., et al. "Expansion of intestinal Prevotella copri correlates with enhanced susceptibility to arthritis." Elife 2 (2013): e01202. [00:06:33] Probiotics: S. boulardii. [00:08:48] Bifidobacteria. [00:09:54] Testing probiotics: Renew Life. [00:12:06] D-Lactate Free Bifido Probiotic. [00:12:28] Sign up for our highlights email. [00:14:44] qPCR analysis definitely picked up lactobacillus. [00:15:33] 16S vs qPCR. [00:16:03] RNA-Seq. [00:17:20] Whole-genome shotgun. [00:18:26] 60-day Bionic Fiber Program. [00:19:11] Brummel & Brown 35% Vegetable Oil Spread with Yogurt + bananas. I’m not linking to this rubbish because it’s not fit for human consumption. [00:21:25] Akkamansia. [00:21:49] Remely, Marlene, et al. "Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study." Wiener klinische Wochenschrift 127.9-10 (2015): 394-398. [00:24:41] Tolerating inulin. [00:25:22] Celeriac root. [00:26:19] Where do the microbes come from? [00:28:33] Antibiotics. [00:29:09] Cephalexin antibiotic. [00:29:56] Clindamycin antibiotic. [00:32:08] Amoxicillin antibiotic. [00:33:54] Metabolic endotoxaemia. [00:39:28] Mother Dirt. [00:41:42] FMT and the Taymount Clinic. [00:42:17] 4-Cresol Vancomycin.