Nourish Balance Thrive

In 2010, with his New York Times Bestselling book The Paleo Solution, Robb Wolf presented the answers that enabled me to recover my health. His podcast of the same name launched my business and connected me with the incredible partners who helped shape NBT into an online clinic that has now helped over a thousand athletes achieve optimal health and performance. In his new book, Wired to Eat, Robb carefully examines the neuroregulation of appetite as this is necessary for eating enough to be healthy, but not so much that we see weight gain and the plethora of Western degenerative diseases such as cardiovascular disease, neurodegeneration and type 2 diabetes. Robb's primary goal with this material is to remove the guilt and shame many people feel around making changes in their food and movement. We STILL need to do the work, but if we understand this may legitimately be a challenging process, we can avoid the sense of failure and self-loathing. Mixed into all this Robb talks about sleep, photoperiod, stress, digestion, the gut microbiome, autoimmunity. It’s a lot of material, but we think it covers most situations and will be helpful whether one is struggling with weight or is a top tier athlete. Learn more about Wired to Eat, including the special launch bonuses! 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 Robb Wolf: [00:00:41] Robb’s first book was The Paleo Solution: The Original Human Diet (2010). [00:01:31] The Paleo Solution podcast. [00:01:51] Amelia Luker, RN, is my ultra hard working employee #1 who makes much of the NBT of the magic happen. [00:02:44] Marty Kendall has a fantastic website and Facebook group both named Optimising Nutrition. [00:04:25] Sign up for our weekly highlights email. [00:05:35] The first book was so successful, why write a second? [00:06:38] Customisation was lacking in the original approach. [00:07:21] Whole30. [00:08:09] We are wired to eat. [00:10:52] Most health and fitness books are ghostwritten. [00:12:55] Why not a retreat, or a training course, or self-publish? [00:13:56] Tucker Max: Book in a Box. [00:14:46] Reno Risk Assessment Program (explicit). [00:15:45] Lorain Cordain and Gary Taubes. [00:15:53] Dr Jim Greenwald. [00:16:30] 22M savings, 33:1 return on investment. [00:17:04] Dr Gerald Reaven. [00:18:51] Workman's comp 1.5M cost? [00:21:20] Train the trainer. [00:24:06] Biomarkers to identify “the dead man walking.” [00:24:46] William Cromwell, MD, Discipline Director, Cardiovascular Disease at LabCorp. [00:25:26] LDL-P. [00:27:14] Ivor Cummins (aka The Fat Emperor), and the late Dr Joseph Kraft. [00:28:29] Book pre-order bonuses. [00:30:12] Thrive Market. [00:32:16] The Paleo Diet is “more misunderstood than a goth kid in Arkansas.” [00:32:41] Continuous glucose monitoring (CGM). [00:34:29] Zeevi, David, et al. "Personalized nutrition by prediction of glycemic responses." Cell 163.5 (2015): 1079-1094. [00:37:39] Glucose challenge in hunter gathers. [00:38:58] Does one size fit all for glucose tolerance? [00:40:56] Chris Masterjohn, PhD. [00:46:00] The septic patient. See Robb’s talk at UCSF. [00:46:32] Lipopolysaccharide (LPS). [00:50:58] Straub, Rainer H., and Carsten Schradin. "Chronic inflammatory systemic diseases An evolutionary trade-off between acutely beneficial but chronically harmful programs." Evolution, medicine, and public health 2016.1 (2016): 37-51. [00:54:52] Managing complexity. [00:57:08] Photoperiod. [00:58:27] Crossfit and martial arts. [00:59:56] What should I do when I grow up? [01:00:18] Myers-Briggs personality test. [01:01:39] Economic risk tolerance. [01:02:34] Physician's assistant. [01:04:58] Cleveland Clinic Functional Medicine. [01:05:11] Kresser Institute. [01:06:10] Rheumatoid arthritis. [01:07:33] f you own a gym or other business and would like to sell copies of Wired To Eat you can pre-order in bulk! Please send email to hello@robbwolf.com with “Bulk order” in the subject line for details.

Jasmina Aganovic is a cosmetics and consumer goods entrepreneur who received her degree in chemical and biological engineering from MIT, and she’s back on the podcast to talk about the progress AOBiome have made with their clinical trials. In this interview, we focus mostly on the potential treatment of acne and hypertension, but trials are also underway for allergies, eczema, wound healing, migraines and temperature regulation. Mother Dirt is the company focussed on commercialising the research of AOBiome, and I’ve been using their AO+ Mist spray product for over two years for the successful prevention of nappy (diaper) rash, saddle sores, and acne caused by bike helmets. I’ve also been using the spray in the place of a deodorant, and so far my wife hasn’t divorced me. Jasmina wanted to make it clear that although my N=1 experiences are exciting, nothing has been FDA approved. Head over to Mother Dirt and take advantage of the generous 25% discount on offer. Use the code NBT25. 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 Jasmina Aganovic: [00:03:43] Environmental changes are leading to the loss of the ammonia oxidising (AO) bacteria. [00:05:14] Nitrogen cycle. [00:07:18] David Whitlock is the Inventor and co-founder of AOBiome. [00:07:34] Why horses roll in the dirt in March? [00:08:36] The link between the skin and the soil. [00:09:36] Developing a bioreactor. [00:10:28] Nappy rash. [00:11:05] Bicycle helmets. [00:13:11] The scientific process to validate the claims. [00:13:55] Phase II trials for acne. [00:14:26] A potential replacement for antiperspirant deodorant. [00:14:50] Prevention of saddle sores. [00:15:36] The war on P. acne. [00:16:49] It's all about balance. [00:17:23] C. diff overgrowths. [00:18:49] Mechanism of action: acid, base balance. [00:19:44] Nitrite and Nitric oxide. [00:20:55] Not nitrous oxide! Which mucks up methylation by oxidising cobalamin. [00:21:52] Hypertension. [00:24:05] Highlights sign-up. [00:25:09] Can nitric oxide made by the bacteria on the skin become systemic? [00:26:47] Why FDA approval. [00:29:37] Adverse events. [00:30:47] Drug: B244 on clinicaltrials.gov. [00:31:16] Romaine Bardet came 2nd in the Tour de France. [00:32:28] Increasing O2 deliverability. [00:33:46] Personal care product compatibility. [00:34:11] Surfactant sodium octyl sulfate (SOS) and sodium dodecyl sulfate (SDS) surfactants. [00:35:13] Castille and neem soap. [00:36:11] Nurses and hand sanitisers. [00:37:59] http://www.nourishbalancethrive.com/dirt/ use discount code NBT25. [00:38:35] Mother Dirt is the consumer-facing site, to learn about the clinical research go to AOBiome.

Since starting NBT, I’ve noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach. 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! You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback. Here’s the outline of this interview with Dr Mike T Nelson, PhD: [00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:03:31] Reconciling multiple coaches. [00:03:45] Setting goals. [00:04:27] Strength for longevity. [00:04:47] Dr Andy Galpin, PhD. [00:05:32] All athletes should be strength training. [00:08:10] Jeff Kendall-Weed. [00:09:47] Biomechanics. [00:11:07] Reducing risk of injury. [00:11:32] Deadlifts. [00:13:32] Don't squat the weight up! [00:15:00] Don't copy powerlifters. [00:15:52] Video: Dr Mike analysing my deadlift and his own. [00:18:54] Psoas muscle. [00:20:21] Warming up. [00:21:15] RPR: reflexive performance reset. [00:23:10] Quadratus lumborum (QL) muscle. [00:24:32] Sets and rep ranges. [00:26:08] Linear progression of volume. [00:29:04] Monitoring fatigue. [00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV. [00:30:25] Recording sets and reps, software. [00:31:56] Volume, intensity, and density (volume / time). [00:35:43] Strength vs endurance effects on HRV. [00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). [00:39:22] Endurance volume. [00:40:15] Session quality and progressive overload. [00:41:20] 10% drop off for intervals. [00:42:31] Issurin residual training effects chart. [00:45:41] Dr Ben Peterson, PhD. [00:46:28] MAF pace. [00:47:12] Biofeedback range of motion test. [00:47:54] Sumo vs conventional deadlift [00:50:58] John Meadows - Meadows’s Row. [00:51:56] Plate press--work with an open palm. [00:54:21] Front squat. [00:54:45] Zercher squat. [00:55:03] Zombie front squat [00:57:58] Rubix cube back squat. [00:59:19] Chin-ups and pull-ups. [01:00:59] Mike has two spots open. [01:01:24] http://miketnelson.com/muscle

This episode is syndicated from Dr Tim Gerstmar Aspire Natural Health podcast. We love Dr Gerstmar and would highly recommend you subscribe to his show. You should listen to this episode to get a fly-on-the-wall perspective of two brilliant doctors with different backgrounds problem-solving using similar techniques. 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 Drs Tommy Wood and Tim Gerstmar: [00:00:48] Highlights email sign up. [00:04:02] Protocols vs. basic science education and principles. [00:06:05] Cooks and chefs. [00:07:18] Tim's previous appearances on my podcast: How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance and Methylation and Environmental Pollutants with Dr. Tim Gerstmar. [00:07:53] Tommy's background and path into medicine. [00:09:03] Internal and emergency medicine. [00:09:35] Tommy recently successfully defended his PhD. [00:10:13] Emergency vs. health care [00:10:41] Examining the root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians). [00:11:30] Tommy's blog and podcast. [00:11:53] Robb Wolf’s Paleo Solution podcast. [00:12:21] Kalish Institute for Functional Medicine. [00:13:28] Applying knowledge in the real world. [00:13:50] PubMed warrior. [00:14:37] The sexy abstract. [00:16:52] Ivor Cummins, aka The Fat Emperor. [00:18:29] The popularisers. [00:19:04] Seattle. [00:20:04] Neonatal neuroprotection. [00:21:18] Dale Bredesen's protocol to reverse Alzheimer's. [00:21:49] Buck Institute for Research on Aging. [00:21:59] Bredesen, Dale E. "Reversal of cognitive decline: A novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707-717. [00:22:36] Bredesen, Dale E. "Metabolic profiling distinguishes three subtypes of Alzheimer's disease." Aging (Albany NY) 7.8 (2015): 595-600. [00:23:36] Cytoplan supplements. [00:24:40] Dementia screen. [00:25:34] Requesting an MRI. [00:26:07] B12, folate, vitamin D. [00:27:08] Health insurance companies are not incentivised for the long term. [00:30:09] Evolutionary mismatches. [00:31:34] Article: How Iceland Got Teens to Say No to Drugs - The Atlantic. [00:33:07] Wasting willpower on diet, the importance of family buy-in. [00:36:04] Communal eating. [00:36:32] Ludvigsson, Jonas F., et al. "Increased suicide risk in coeliac disease—a Swedish nationwide cohort study." Digestive and Liver Disease 43.8 (2011): 616-622. [00:38:24] The psychological cost of achieving physical perfection. [00:39:23] There is no biological free lunch. [00:40:07] Book: The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. [00:41:17] Orthorexia. [00:42:34] The goal is balance. [00:44:00] Health Unplugged, Darryl Edwards. [00:46:09] About NBT. [00:48:53] Simple Guide to the Paleo Autoimmune Protocol. [00:49:04] Jamie Kendall-Weed, MD. [00:50:15] The basics are the same for everyone. [00:51:18] The plant analogy of health. [00:52:26] The Foundations of Health. [00:53:20] Even coaches need coaches. [00:54:25] Functional Forum. [00:56:21] Medical doctors are trapped in a system that doesn't work. [00:57:39] Integrative psychologist. [00:59:17] Telemedicine. [01:01:19] Most of what we do doesn't require a doctor, but sometimes we make a referral. [01:02:56] The Bredesen Protocol is evidence-based medicine. [01:05:37] The alternative world needs to publish. [01:09:31] Chiropractor on Tim's podcast "driving out chiros out of practice" [01:13:00] No one has all the answers [01:15:27] Dr Ragnar on Facebook and Twitter.

Sign up for our highlights email and each week we’ll send you: An interesting scientific paper we've read with actionable advice. Nonsense we read/heard this week and why it's nonsense. Something awesome we read/listened to this week and why it's awesome. I was inspired to record this podcast by a discussion that took place on the Lower Insulin Facebook group. I love the conversation that goes on over there, but like many of debates we see around the Internet, the conversation is somewhat one-dimensional. Low-carb, high-fat, moderate protein, intermittent fasting and you'll be okay. After working with close to 1,000 athletes to improve their health, performance and longevity, we know that's not always true, and we’re confident that a complete solution must give consideration to everything we outline in this episode. The five things (in no particular order): 1. Eat a minimally processed diet food free of added sugar and vegetable oils (processed fats). Because processed foods: Are less nutrient-dense. Are designed to make you overeat. Increase insulin responses due to processing. Alter the gut microbiota unfavourably. Translocate endotoxins such as LPS across the gut wall. This induces inflammation and hyperinsulinaemia. Induce leptin and insulin resistance centrally which leads to overeating. 2. Get sufficient sleep and Sunlight! 3. Appropriately manage stress, social connectedness and purpose. Consider stress of dieting. 4. Move like a human, i.e. walk, stand, and occasionally lift heavy things. 5. Consider magnesium and zinc deficiency (especially in athletes). If you’re an athlete and you’re doing all of the above (and I mean doing not knowing) and you’re still not meeting your goals then we should talk! Book a free consultation online. Here’s the outline of this interview with Dr Tommy Wood, MD, PhD: [00:00:34] Tommy's PhD defence. [00:04:32] Low Carb Breckenridge 2017. [00:04:43] Dr Jeffry N. Gerber, MD, FAAFP. [00:06:07] LPS (endotoxin) translocation across the gut wall. [00:07:28] Coronary artery calcium score, see The Widowmaker movie. [00:09:12] Functional Blood Chemistry Presented by: Dr Bryan Walsh. [00:10:32] Lower Insulin Facebook group. [00:11:49] Minimally processed diet free of added sugar and processed fats. [00:15:46] The gut microbiome, insulin and leptin resistance. [00:16:11] Emulsifiers. [00:16:47] Gluten, dairy, soy and eggs. [00:18:06] Food sensitivity testing. [00:19:14] Podcast with Dr Ellen Langer, PhD: How to Think Yourself Younger, Healthier, and Faster. [00:19:58] ALCAT and MRT food sensitivity tests. [00:22:21] Nutrition, Paleolithic. "A consideration of its nature and current implications." New England Journal of Medicine 312.5 (1985): 283-9. [00:22:35] Sleep. [00:25:33] Podcast: How to Get Perfect Sleep with Dr Kirk Parsley, MD. [00:26:51] Breaking the vicious sleep cycle. [00:27:08] Podcast with Dr Chris Masterjohn, PhD: Why We Get Fat and What You Should Really Do About It. [00:27:20] Photoperiod: go the fuck outside already. [00:28:43] F.lux et al. [00:29:01] Yoon, In-Young, et al. "Luteinizing hormone following light exposure in healthy young men." Neuroscience letters 341.1 (2003): 25-28. [00:30:57] Stress. [00:31:09] Podcast with Dr Bryan Walsh: Social Isolation: The Most Important Topic Nobody is Talking About. [00:32:05] Purpose. [00:35:54] Sir Ken Robinson, PhD: books and TED Talk. [00:36:34] Book: Why Zebras Don't Get Ulcers by Dr Robert M. Sapolsky, PhD. [00:38:20] Headspace, Calm. [00:39:30] Movement, especially walking. [00:40:34] Podcasts with Katy Bowman and Dr Kelly Starrett. [00:41:02] Getting a dog. [00:43:07] Ivor Cummins: magnesium and zinc deficiency. [00:44:31] Highlights email sign-up. [00:47:38] Testing. See podcast with Dr Bill Shaw: Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health. [00:48:17] Podcast with Todd Becker: Getting Stronger. [00:48:36] Smoke from wood stove. [00:49:12] Advanced glycation end products (AGEs). [00:49:49] Allostatic load. [00:50:11] Vlassara, Helen, et al. "Oral AGE restriction ameliorates insulin resistance in obese individuals with the metabolic syndrome: a randomised controlled trial." Diabetologia 59.10 (2016): 2181-2192. And Uribarri, Jaime, et al. "Restriction of advanced glycation end products improves insulin resistance in human type 2 diabetes." Diabetes care 34.7 (2011): 1610-1616. [00:52:34] Helko Vario 2000 Heavy Log Splitter (maul). [00:53:30] Podcast with Joshua Fields Millburn: Love People and Use Things (Because the Opposite Never Works). [00:53:36] The Fireplace Delusion by Sam Harris. Naeher, Luke P., et al. "Woodsmoke health effects: a review." Inhalation toxicology 19.1 (2007): 67-106. [00:53:59] Carmella, Steven G., et al. "Effects of smoking cessation on eight urinary tobacco carcinogen and toxicant biomarkers." Chemical research in toxicology 22.4 (2009): 734-741. [00:55:33] Tommy's personal blog. Trumble, Benjamin C., et al. "Age-independent increases in male salivary testosterone during horticultural activity among Tsimane forager-farmers." Evolution and Human Behavior 34.5 (2013): 350-357. [01:00:43] Personal care products, see the EWG’s Skin Deep database. [01:01:36] Stool testing. [01:01:47] GI-MAP. [01:02:43] Blastocystis parasite blog. [01:03:20] Rajič, Borko, et al. "Eradication of Blastocystis hominis prevents the development of symptomatic Hashimoto’s thyroiditis: a case report." The Journal of Infection in Developing Countries 9.07 (2015): 788-791. [01:05:31] Doctor's Data test. [01:05:40] Cyclospora parasite. [01:06:52] Jones, Kathleen R., Jeannette M. Whitmire, and D. Scott Merrell. "A tale of two toxins: Helicobacter pylori CagA and VacA modulate host pathways that impact disease." Frontiers in microbiology 1 (2010): 115. [01:08:22] Biocidin liquid. [01:09:18] Book a free consultation. [01:10:47] If I don’t have the answer, then Tommy will, and if he doesn’t then someone I’ve interviewed will, so if you work with me you know you’re going to get fixed no matter what.

Brianna Stubbs, PhD is an extraordinary woman on multiple levels. She was the youngest person ever to row across the English Channel, has represented GB at every age level and won gold at the World U23 Championships in 2013, and again at the senior level at the 2016 World Championships. Brianna will be looking to build on that success during the Tokyo 2020 Olympiad. If that wasn’t enough, Brianna recently gained her PhD in Biochemical Physiology at Oxford University where she worked alongside Dr Kieran Clarke to develop a novel ketone monoester that has recently been shown to improve exercise performance in endurance athletes. You should listen to this podcast to discover the special benefits of ketones and their supplementation. Here’s the outline of this interview with Brianna Stubbs, PhD: [00:01:10] Early rowing days. [00:02:10] Different types of athlete: rowing versus sculling. [00:03:14] Rowing training is mostly endurance, but the races are short. [00:05:00] 24 mMol/L blood lactate! [00:05:25] When Propel Coaching tested my lactate threshold I topped out at a measly 7.8. [00:06:18] Lactate clearance. [00:07:20] The road to medical school. [00:08:52] Kieran Clarke, PhD. [00:10:03] Juggling training and academic work. [00:12:19] Working on the ketone monoester. [00:12:39] Instant Ketosis: 0.4 to 6.2mM in 30 Minutes. [00:12:49] Ketone salts. [00:13:22] How ketone supplements improve athletic performance. [00:14:39] Ketones spare protein. [00:15:09] What type of events stand to benefit. [00:16:37] Sweet spot 2-4 mM? [00:17:16] Stellingwerff, Trent[Author] ? Ref [00:18:14] Palatability and tolerability. [00:20:11] What level of athlete stands to benefit? [00:21:29] 2% cycling performance over a 1h TT. See Cox, Pete J., et al. "Nutritional ketosis alters fuel preference and thereby endurance performance in athletes." Cell Metabolism 24.2 (2016): 256-268. [00:23:16] Diet vs supplements. [00:24:22] Interview with Mike T. Nelson: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:24:36] Monocarboxylate transporter. [00:25:36] Randle cycle. [00:27:32] Ketosis implies a bias towards fat! [00:28:19] High glucose and ketones. [00:28:38] Exogenous ketones lower glucose. [00:29:42] Each person may be different. [00:29:59] Applications outside of sports performance. [00:31:48] Ketone supplements for weight loss. [00:32:14] Gibson, A. A., et al. "Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis." obesity reviews 16.1 (2015): 64-76. And Paoli, Antonio, et al. "Ketosis, ketogenic diet and food intake control: a complex relationship." (2015). [00:33:07] Suppressed ghrelin. [00:35:02] Plans for the future. [00:36:23] Dominic D'Agostino. Lots of good interviews recently, including SNR #164: Dominic D’Agostino, PhD – Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs. [00:36:38] Volek J[Author] & Phinney SD[Author]. [00:36:54] PHAT FIBRE study (in press). [00:39:59] The Precision Xtra meter by Abbott measures only the physiological D-BHB. [00:41:10] Mass spectrometry chiral analysis. [00:41:49] Podcast: The Race to Make a Ketone Supplement, See Lincoln, Beth C., Christine Des Rosiers, and Henri Brunengraber. "Metabolism of S-3-hydroxybutyrate in the perfused rat liver." Archives of biochemistry and biophysics 259.1 (1987): 149-156. [00:42:13] Hsu, Wei-Yu, et al. "Enantioselective determination of 3-hydroxybutyrate in the tissues of normal and streptozotocin-induced diabetic rats of different ages." Journal of Chromatography B 879.29 (2011): 3331-3336. And Tsai, Yih-Chiao, et al. "Stereoselective effects of 3-hydroxybutyrate on glucose utilization of rat cardiomyocytes." Life sciences 78.12 (2006): 1385-1391. [00:46:39] Book: The Case Against Sugar by Gary Taubes. [00:47:14] Chris Masterjohn exchanging nutritional bogeymen. [00:48:32] Availability of the ketone monoester. [00:49:22] Brianna Stubbs (@BriannaStubbs) on Twitter.

Dr Ann Hathaway, MD has been successfully treating women and men with bioidentical hormones and other natural remedies since 1995. She is a member of the prestigious Institute for Functional Medicine and is a director of the Orthomolecular Health Medicine Board. Tommy and I met Dr Hathaway at the Buck Institute for Research on Aging where she presented this excellent and incredibly well-referenced talk on the role of oestradiol in cognition for women. Dr Hathaway is primarily using blood testing to assess hormone levels. However, urinary metabolites can be very helpful for mapping out the oestrogens. At around the twenty-minute mark, this interview gets quite technical, and I think you'll find it useful to look at this section of a DUTCH report while listening to the audio. Notice the enzyme names are written on the arrows indicating the direction of metabolism. The word "hydroxy" is abbreviated OH, so when you hear Ann say "four hydroxy E1," look for 4-OH-E1 on the map. Here’s the outline of this interview with Dr Ann Hathaway, MD: [00:01:35] Health problems not addressed well by the traditional system. [00:03:13] A 1.5h first appointment in Functional Medicine is typical. [00:04:25] Different types of practitioner. [00:05:20] American Academy of Environmental Medicine. [00:05:38] Jeffrey Bland, PhD. [00:06:57] Buck Institute for Research on Aging. [00:08:21] Principles for addressing hormone imbalance. [00:09:41] Underlying root causes. [00:10:40] Menopause and cognition. [00:11:04] Oestradiol less than 20 pg/ml. [00:13:11] The brain has oestradiol receptors. [00:13:55] All of the neurotransmitter systems are favorably impacted by oestradiol. Acetylcholine, which is the neurotransmitter most associated with memory, serotonin, norepinephrine, dopamine. All are enhanced by oestradiol. [00:14:30] Rasgon, Natalie L., et al. "Prospective randomized trial to assess effects of continuing hormone therapy on cerebral function in postmenopausal women at risk for dementia." PloS one 9.3 (2014): e89095. [00:15:22] The odds ratio for women to develop Alzheimer's disease is 1.56. [00:16:21] Balancing oestradiol with progesterone and other hormones. [00:17:17] Endometrial hyperplasia which can turn into uterine cancer. [00:17:32] Progesterone improves sleep [00:18:27] Different types of testing. [00:19:08] Never give oestrone. [00:19:27] Metabolites of oestrogen (see the diagram above). [00:21:13] Some of the things that you can do to increase the 2-hydroxy pathway are eating a high cruciferous diet, taking a supplement called diindolylmethane or indole-3-carbinol. [00:21:32] Iodine sufficiency. [00:21:39] Lignans in flaxseed. [00:22:04] COMT enzyme and methylation. [00:22:47] Genetic mutations. [00:23:55] CYP1B1. [00:24:14] Xenoestrogens. [00:24:34] Eat organic! [00:24:52] Pharmaceuticals. [00:26:14] Glutathione. See Why You Should Manage Your Glutathione Status and How to Do It. [00:26:34] Alpha lipoic acid. [00:27:07] NutrEval and ION panel [00:27:42] Eating a wide variety of veg [00:28:52] Personal care products and makeup [00:29:07] Environmental Working Group (EWG). [00:30:01] The Women’s Health Initiative Study (WHI). [00:31:21] Small differences matter in pharmacology. [00:33:37] Oestradiol should only be used topically. [00:34:19] Wharton, Whitney, et al. "Potential role of estrogen in the pathobiology and prevention of Alzheimer’s disease." American journal of translational research 1.2 (2009): 131-147. [00:36:22] Oral oestrogen increases C-reactive protein and fibrinogen. [00:38:28] Harman, S. M., et al. "KEEPS: the Kronos early estrogen prevention study." (2005): 3-12. [00:44:08] APOE gene. [00:45:05] What to do if you're taking something other than topical oestradiol. [00:46:06] See Rasgon study linked above. [00:46:46] Ann’s presentation at the Buck Institute: Bioidentical Hormones and Cognition. [00:46:52] Ann Hathaway MD--Integrative Functional Medicine & Bio-identical Hormones [00:47:06] This interview was recorded in January 2017, at that time Ann was scheduling new patients in April.

The ketogenic diet has many promising applications including better management of type 1 diabetes and as an adjunct cancer therapy. Thirty-five thousand people signed up for the Keto Summit where we talked about other applications including neurological diseases, fat loss and improved athletic performance. If you adopted a high-fat paleo-type diet, you could be forgiven for thinking that if that was good, then ketosis should be better. I know I did. Unfortunately, that isn’t necessarily the case, and recently in our practice, we’ve seen several athletes eating a diet that failed to fuel their activity. Obstacle course racing appears to be one type of event where carbohydrates are mandatory. My guest this week is client and software engineer Ryan Baxter. Ryan is a competitive obstacle course racer and an excellent example of what can go wrong when you fail to fuel for your activity. The reintroduction of carbs may have been the most important recommendation we made for Ryan. To be fair, Ryan also found overgrowths of opportunistic pathogens Candida albicans and Clostridium difficile and treating those with nutritional supplements will have also contributed to the resolution of his complaints: low libido, poor sleep, foul mood and food cravings. You should listen to this interview to find out what it’s like to be part of our Elite Performance Program for athletes. Here’s the outline of this interview with Ryan Baxter: [00:00:43] Ryan is a software engineer working for Pivotal before that he worked for IBM. [00:02:46] Spartan Obstacle Course Racing. [00:05:05] Paleo and high-fat diet and then finally ketosis. [00:07:07] Ben Greenfield and Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! by Mark Sisson. [00:07:50] MAF training. [00:08:32] MyFitnessPal. [00:09:07] 13+ mile runs in a fasted state. [00:09:30] Poor sleep. [00:10:14] Low libido and foul mood. [00:11:31] Looking for patterns, none to be found. [00:11:53] Stress and mood. [00:12:15] Vermont Beast race at Killington ski resort. Duration: 6-10 hours. [00:15:12] What do people eat in an event like this? [00:16:49] Experience with a primary care doctor. [00:17:50] Endurance Planet podcast. [00:18:13] DUTCH urinary hormones test. [00:19:01] Family and work life. [00:21:04] Saving energy for the rest of the day after training. [00:22:33] Circadian rhythm. [00:23:56] Cold thermogenesis. [00:25:57] Eating more carbs. [00:27:50] Masharani, U., et al. "Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes." European journal of clinical nutrition 69.8 (2015): 944-948. [00:28:14] Sweet potato, butternut squash, fruit, white rice. [00:29:48] Backing off on the training. [00:31:33] Burning fat whilst exercising. [00:31:53] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! [00:33:22] Fasting insulin, thyroid, MCV, low T. [00:33:57] Gut testing. [00:34:38] Candida and C. diff. [00:36:18] Yeast metabolism and ethanol. [00:37:10] Establishing a baseline. [00:38:56] Retesting. [00:40:03] Rebound yeast overgrowth. [00:40:45] ŌURA Ring. [00:41:38] Improvements in deep sleep. [00:42:26] Doc Parsley’s Sleep Remedy. [00:43:46] Coping better with stress. [00:44:55] Headspace. [00:46:23] Book a free consultation.

My guests this week are two of the brightest minds in the health and fitness industry. The first is my own Chief Medical Officer, Tommy Wood, MD PhD. Tommy is currently working as a visiting scientist researching neonatal brain injury at the University of Washington. He received his undergraduate degree in Biochemistry from the University of Cambridge, before studying medicine at the University of Oxford. My second guest is Chris Masterjohn, PhD. Chris earned his PhD in Nutritional Science from the University of Connecticut at Storrs, where he studied the role of glutathione and dietary antioxidants in regulating the accumulation of methylglyoxal. He has authored or co-authored ten peer-reviewed publications. His writes a blog, The Daily Lipid, and produces a podcast by the same name. You can also follow his professional work on Facebook, Twitter, Instagram, YouTube, and Snapchat (whatever that is!). Tommy’s premise for this interview was as follows: If you fix lifestyle and environment, can you be a lot less "strict" with your diet? For instance, are low carbers needing to be so low carb because everything else is broken? I took that idea and invited Chris Masterjohn on to the show for a roundtable discussion that starts with a general debate on the causes of obesity and then moves on to what we can all to improve or maintain our body composition. You should listen to this interview because unlike many others I’ve heard; it includes a broad discussion of the range of issues that we see in our practice that hold people back from their body composition goals. The first time you meet someone who plateaued in their weight loss while eating a low-carb diet you realise that it’s a bit more complicated than that. Here’s the outline of this interview with Tommy Wood and Chris Masterjohn: [00:03:15] "The built environment," one that facilitates eating more and moving less. [00:07:48] You, the listeners, are already winning! [00:08:38] The composition of our food. [00:09:32] Upsetting set points--poor sleep. [00:09:57] Circadian rhythm. [00:10:07] Stress and gut health. [00:11:36] Low-carb diets and weight loss. [00:11:52] Cronise, Raymond J., David A. Sinclair, and Andrew A. Bremer. "Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and Cardiometabolic Disease." Metabolic Syndrome and Related Disorders (2016). Be sure to read Tommy’s response: Wood, Thomas. "If the Metabolic Winter Is Coming, When Will It Be Summer?." Metabolic Syndrome and Related Disorders (2017). [00:12:58] Most of your stored body fat came from the fat that you ate. [00:13:28] Calorie restriction. [00:14:14] Insulin increases carbohydrate oxidation. [00:19:10] Body recomposition programs. [00:19:49] Chris Masterjohn does not see insulin as a key player. [00:20:37] Whenever you restrict food choices, food intake goes down. [00:22:56] MyFitnessPal. [00:23:08] Sleep and calorie intake. [00:24:28] Low-carb doesn't work well for the type of exercise Chris Masterjohn does. [00:26:37] Preparing for fat-loss. [00:29:53] Starting with other ideas that don't work can be helpful. [00:32:47] Fueling for your activity. [00:33:56] Start by fixing your environment. [00:34:26] Feasting and fasting. [00:35:14] Whole foods. [00:38:32] Reduced activity in obesity is a symptom, not a cause. [00:40:33] We're designed to eat when there's an abundance of food, i.e. the summer [00:41:22] Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health. [00:42:58] Light differential--go outside! [00:46:05] Blue light at night. [00:47:01] Ben Greenfield talks about the Human Charger. [00:47:35] Desktop lights, e.g. Light Book Edge. [00:50:01] Lindqvist, P. G., et al. "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort." Journal of internal medicine 280.4 (2016): 375-387. [00:55:17] Checklists before testing. [00:58:22] Picture of metabolism and motivation for change. [00:59:20] Daily Lipid podcast. [00:59:45] The Ultimate Vitamin K2 Resource. [01:02:18] Chris is now offering consultation packages. [01:02:41] Recruiting for a human study. [01:05:18] Gary Vaynerchuk. [01:07:42] Developing new tests, especially for vitamin K2. [01:09:21] VitaK. [01:11:17] Tommy's plans for the future. [01:12:26] Dr Pedro Domingos: How to Teach Machines That Can Learn. [01:12:42] Book a free consultation with NBT.

Several years ago, I learned about mindfulness the hard way. I was eating a cardiologist recommended diet that apparently wasn’t working for me and I failed to pay attention to any of the warning signs. The first person to draw attention to my mindlessness was the woman who is now my wife and co-founder at NBT. Only recently did I discover the decades of careful research on the simple practice of noticing, and how that can be both good for you and fun. My guest this week is Dr Ellen Langer, PhD, a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years. Her best-selling books include Mindfulness; The Power of Mindful Learning; On Becoming an Artist: Reinventing Yourself Through Mindful Creativity; and Counterclockwise: Mindful Health and the Power of Possibility. See Langer EJ[Author] on PubMed. Here’s the outline of this interview with Ellen Langer, PhD: [00:01:22] Align Therapy podcast. [00:02:24] Science is in based probabilities. [00:04:29] Book: Counterclockwise: Mindful Health and the Power of Possibility. [00:05:02] The mind-body problem. [00:06:13] Counterclockwise study. [00:06:46] Crum, Alia J., and Ellen J. Langer. "Mind-set matters exercise and the placebo effect." Psychological Science 18.2 (2007): 165-171. [00:08:20] Langer, Ellen, et al. "Believing is seeing using mindlessness (mindfully) to improve visual acuity." Psychological Science (2010). [00:10:21] Airforce pilot study. [00:11:45] Adopting a "crutch". [00:12:43] Mindlessness. [00:13:16] Actively noticing new things. [00:13:54] Doing things people hated. [00:14:26] Meditation is a tool to lead to post-meditation. [00:15:19] Becoming aware that you don't know anything. [00:16:06] 1 + 1 = ? [00:19:01] Seeing the world in black and white. [00:20:08] Passing yourself over to a doctor. [00:20:23] You are the keeper of the special information. [00:20:51] Regression to the mean. [00:22:07] Pay attention to the subtleties. [00:22:58] Harnessing the power of the placebo. [00:23:34] Park, Chanmo, et al. "Blood sugar level follows perceived time rather than actual time in people with type 2 diabetes." Proceedings of the National Academy of Sciences (2016): 201603444. [00:25:36] Sports psychology. [00:27:18] The true expert is always a learner. [00:29:01] Golf. [00:29:32] Quantified Body podcast: Is Your Glucose Metabolism Unique to You? [00:32:26] Mindfulness is fun! [00:34:23] Book: The Art of Noticing.