Nourish Balance Thrive

I will send the first 100 people that leave me a 5-star review on iTunes (video instructions) a bar of Fruition 100% dark chocolate. Please send your US shipping address to support@nourishbalancethrive.com Chocolate is awesome! Everyone knows that. Less well known is cacao’s (we use the terms chocolate, cocoa, and cacao synonymously in this podcast) blood pressure lowering and insulin signalling effects. The interest in the effect of cacoa on blood pressure started with the discovery that an island population of Kuna Indians suffered much lower incidence of hypertension and age-related rise of blood pressure. The people that returned to the mainland enjoyed no such benefit, even after correcting for salt intake. Island-dwelling Kuna Indians consume about 3-4 cups of cacoa drinks on average per day, while the mainland-dwelling Kuna Indians consume up to 10 times less cocoa. Christopher Columbus in 1502 Explorers like Columbus brought cacoa to Europe but people didn't like the drink without it first being sweetened. Subsequent roasting (up to 120 °C), mixing (conching), alkalising (dutching), adding sugar, milk, vanilla and lecithin emulsifiers make chocolate as we know it today. Unfortunately, much of this processing removes the flavanols that are the compound of interest. Flavanols are also found in other plant-derived produce, including beans, apricots, blackberries, apples and tea leaves, but in a lower concentration than in cacoa. More trouble for chocolate As with many crops grown in third-world countries, there are ethical concerns, especially child labour. “Bean to bar” chocolate may be nothing of sort, and some manufacturers may be in the remelting and wallpaper business. Know what you’re buying! As with most things in life, you pay for what you get, and the very best is not available in your local supermarket. That’s why you should listen to this podcast and consider joining a buyer’s club like the Chocolate Garage. Here’s the outline of this podcast with Toréa Rodriguez, FDN-P: 0:00:30    Toréa has been on my podcast twice before [1, 2]. 0:02:56    The Functional Diagnostic Nutrition certification program. 0:03:05    Fabian Popa interview. 0:03:57    Jeremy Powers interview. 0:05:33    torearodriguez.com 0:06:30    Video instructions for leaving me a review on iTunes. 0:07:25    Buy Fruition 100% dark chocolate direct from me. 0:09:22    Cochrane Database of Systematic Reviews: Effect of cocoa on blood pressure. 0:10:08    Cocoa, Glucose Tolerance, and Insulin Signaling: Cardiometabolic Protection. 0:11:37    Khan Academy video: Enzyme Linked Receptors. 0:15:32    A randomized, controlled, double-blind, crossover showed for the first time that the intake of just 10 g of cocoa with a very low caloric (38 kcal) and flavonol (80 mg) content per day was already significantly ameliorating arterial function in healthy subjects. 0:18:15    PHAT FIBRE MCT oil powder. 0:21:59    Cyrex Array #4 Gluten-Associated Cross-Reactive Foods and Foods Sensitivity. 0:30:58    The Meadow and Cacao in Portland. 0:32:31    Sunita De Tourreil from the Chocolate Garage. 0:33:27    Mutari Chocolate. 0:33:59    Francois Pralus Chocolate. 0:34:27    Domori Chocolate. 0:34:31    Grenada Chocolate. 0:35:01    Marou Chocolate. 0:36:35    Dick Taylor Chocolate.

The overall prevalence of erectile dysfunction in men aged ≥20 years was 18.4% suggesting that erectile dysfunction affects 18 million men in the US alone. Among men with diabetes, the prevalence of erectile dysfunction was 51.3%. ED can have a neurogenic, psychogenic, or endocrinologic basis, but the most common cause is thought to be related to vascular abnormalities of the penile blood supply and erectile tissue often associated with cardiovascular disease and its risk factors. Listen to this podcast to find out about the prevalence of, and solutions for, erectile dysfunction. Bibliography 0:05:19    Prevalence and risk factors for erectile dysfunction in the US. 0:11:51    The circadian timing system and environmental circadian disruption: From follicles to fertility. 0:15:11    Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. 0:21:36    Fathers have lower salivary testosterone levels than unmarried men. 0:24:21    Physiological consequences of U.S. Army Ranger training. 0:34:14    Irritable bowel syndrome is associated not only with organic but also psychogenic erectile dysfunction.

Jeremy Powers is the current U.S. Cyclocross champion and top-ranked American rider in the world, and he listens to my podcast! I couldn’t believe it when I found out. Jeremy emailed me to say hi, and of course, I immediately invited him on so that I could probe deep into the diet, lifestyle, training and racing strategy that has enabled him to be National Champion four times. Our contact was minimal before the interview, and I had no idea that Jeremy has a delicate relationship with carbohydrates, or that he has experimented with the ketogenic diet. Here’s the outline of this interview with Jeremy Powers: 0:04:02    Infectious mononucleosis (mono). 0:04:31    Northampton Cycling Club Elite Team 0:04:37    Alec Donahue and Mukunda Feldman. 0:05:48    Danny from Jelly Belly cycling team. 0:06:26    Philadelphia International Cycling Classic. 0:07:25    Kirk Albers. 0:08:54    Cross is 30-40 race days per year. 0:08:59    Road is an additional 70-80. 0:11:27    Tubular tyres. 0:11:30    SRAM eTAP wireless shifting, hydraulic brakes and 1X system with clutch derailleurs. 0:17:46    "Just go out there and flap your wings." 0:18:45    “Blackboard technique where I think about absolutely nothing” 0:22:18    Behind the Barriers documentary series. 0:26:28    Very low blood sugar: 40 mg/dL! 0:29:40    Workup at the Mayo Clinic included the blood marker C-peptide. 0:32:12    CHO intake of around 200g on a day included four hours of training. 0:32:48    Cross season is Sep - Feb. 0:32:55    Five week rest break in Feb. 0:33:11    Training 25-30 hours a week. 0:33:36    6-8 weeks of base. 0:36:53    Core, plank, side-plank. 0:37:36    3x12 15-25lb Bulgarian split-squat. 0:38:13    CrossFit style box jumps. 0:45:43    After Chris Froome cut back on carbs for more protein, he lost 20 pounds, started winning the Tour de France, and became a millionaire. 0:45:46    2016 Tour de France second place finisher Romain Bardet. 0:45:52    Breakfast of Champions article by Marty Kendall. 0:47:31    MCT oil. We make a powdered version. 0:51:24    Review: Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? 0:51:40    Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. 0:55:04    Focus bikes. 0:57:18    Cyclocross camp in August with FasCat Coaching. 0:57:42    Ember: The World's First Non-invasive Haemoglobin Tracker. 0:59:28    Ferritin blood test. 0:59:55    Very low 25-OH-D. 1:01:05    The Daily Lipid Podcast 9: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measuring Parathyroid Hormone (PTH). 1:05:18    JAM Fund Cycling. 1:07:41    Ellen Noble. 1:10:07    www.jpows.com 1:10:14    behindthebarriers.tv

In January 2014, young and talented Romanian engineer Fabian Popa was feeling fine when pneumonia struck from nowhere. He remembers coming home from work and feeling a burning sensation in his chest. After a short time coping with the coughing, severe fatigue set in and Fabian found himself unable to work. Having heard about the potential for unwanted effects caused by antibiotics, Fabian held out hoping the coughing would subside. After ten days he relented, and upon listening to his lungs, the doctor said: “Well, you have pneumonia. Take this antibiotic.” And that’s what he did. Fabian took Bayer brand Avelox, a fluoroquinolone antibiotic. In the United States, similar drugs Ciprofloxacin ("Cipro") and Levofloxacin are more commonly prescribed. Everything was fine for a month, but then things started to go wrong in mysterious ways. The biggest signs that something was wrong were neurological in nature, and he experienced muscle weakness and twitching. Chronic diarrhoea set in and Fabian began to gain weight. After exhausting his options in Romania, Fabian moved on to to Germany where he eventually got a diagnosis of an autoimmune disease called Hashimoto's thyroiditis. In this interview, Fabian speaks candidly about his recovery from "iatrogenic" injury. Iatrogenesis (from the Greek for "brought forth by the healer"), doesn't necessarily imply an error, but rather an unintended outcome. Had he not taken the medicine, Fabian might not have been here to talk about his recovery. But still, the unwanted effects of the antibiotics were severe. Fabian's story of recovery is incomplete but still inspiring. As an engineer, he applied his analytical and problem solving skills to blood chemistry, urinary organic acids, and stool culturomics to design a solution that consisted of diet and lifestyle modification and nutritional supplements. At the end of this interview, I asked Fabian: "Let me just check, you are feeling better than before aren’t you?" to which he replied: "Yes, of course [...] Maybe next time we talk, I can report that there’s autoimmune no more." Here’s the outline of this interview with Fabian Popa: 0:05:07    Fluoroquinolone antibiotics. 0:07:47    Hashimoto's thyroiditis. 0:18:43    Dr. Grace Liu, PharmD. 0:18:46    Dr. Tommy Wood, MD is the CMO at Nourish Balance Thrive. 0:19:33    Haptoglobin. 0:22:32    Diamine oxidase is one of the two enzymes that break down histamine, the other being Histamine N-methyltransferase. 0:23:06    Complement component 3 blood test. 0:23:59    Tumor necrosis factor alpha blood test. 0:25:37    Fabian used the autoimmune Paleo diet, my favourite guide is called A Simple Guide to the Paleo Autoimmune Protocol. 0:29:58    The Marshall Protocol (please don’t do this!) 0:30:48    Tim Ferriss podcast. 0:33:58    Faecal microbiota transplantation (FMT) at the Taymount clinic. 0:37:03    Justin Sonnenburg presentation at the UCSF Paleo Symposium. 0:37:04    Diet-induced extinctions in the gut microbiota compound over generations. 0:38:54    Stool culturomics can be superior to metagenomics [1, 2, 3, 4, 5, 6, 7, 8] 0:39:46    uBiome and my report tool. 0:40:32    Iatrogenic injury.

Fast facts: The elimination diets that we’ve gotten great results with for our clients travel very well with a little planning. Our diet didn’t vary from the norm on a recent three week road trip. I’ve been eating a very high fat and fibre, moderate protein, zero acellular carbohydrate (e.g. sugar) ketogenic diet. Just before we departed, my blood glucose was 77 mg/dL and blood beta-hydroxybutyrate was 1.4 mmol/L. I placed 29/600 in the BC Bike Race, a 7-day race in a very wet British Columbia. In over 18 hours of racing, I consumed zero calories and a total of 2L of plain water whilst on the bike. Here’s the outline of this podcast: 0:05:06    Julie's videos: Food prep for the BC BIke Race, Truck Stop Gourmet, and How to Shop at an Unfamiliar Market. 0:05:33    Instant Pot pressure cooker. 0:05:41    FoodSaver Vacuum Sealing System. 0:09:41    Glass Mason Jars. 0:11:37    Cultured Caveman restaurant in Portland. 0:11:45    Mission Heirloom (podcast). 0:14:18    Wild Planet Wild Sardines in Extra Virgin Olive Oil. 0:14:49    Artisana Organic Raw Coconut Butter. 0:15:10    US Wellness Meats. I particularly enjoy their liverwurst, braunschweiger, head cheese, pemmican and pork rinds. 0:16:07    Epic All Natural Meat Bar, 100% Wild, Boar With Uncured Bacon. 0:16:22    LunchBots stainless snack box. 0:16:47    SeaSnax Roasted Seaweed. 0:19:38    James Wilson (podcast). 0:24:58    KetoCaNa (podcast). 0:25:04    UCAN Superstarch (podcast). 0:27:12    Gastrointestinal Complaints During Exercise: Prevalence, Etiology, and Nutritional Recommendations. 0:28:52    Carrying two copies of a somewhat common allele of the FMO3 gene, defined as E308G and E258K, has been reported to lead to mild trimethylaminuria. 0:40:33    PHAT FIBRE. 0:42:56    Catabolic Blocker (podcast). 0:43:27    PharmaNAC (podcast). 0:44:03    Podcast: Should You Supplement with Antioxidants? 0:45:05    Meriva and EnteroMend (podcast). 0:50:29    BIOHACKER SUMMIT UK with Pando. 0:51:12    Creatine (article). 0:52:05    NiaCel (nicotinamide riboside) (podcast).

Rory Heath is a columnist at Strength & Conditioning Research and a 4th-year medical student at King's College, London. Rory has a passion for sports medicine and attends many sports medicine conferences. Treatment for anterior cruciate ligament (ACL) injury, common in contact sports like rugby, are frequently the focus of these events. In this interview, Rory talks about how some simple dietary changes may reduce the basal level of inflammation and reduce the number of injuries happening in the first place. Potentially inflammatory foods like wheat and dairy may be a cost-effective way to feed a rugby team in the short term, but if the diet ultimately contributes to an injury that requires surgery then clearly both the team and the player lose out. The idea of preventing illness before it happens is not limited to sports medicine, and in this interview, Rory and I discuss some of the other diet and lifestyle hacks that assist with performance and longevity. In this interview I mentioned: My interview with Professor Kieran Clarke for the Keto Summit. Interviews with Dominic D`Agostino on STEM-Talk and The Quantified Body. Rory's article on strength training for the elderly. MOVE EAT TREAT.

Dan Pardi is a rare bird. Not only does Dan have a classical education in sports medicine and exercise physiology, he also spent time working with Dean Ornish at the Preventive Medicine Lifestyle Institute before spending a decade working in the pharmaceutical industry. Dan now collaborates with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University and is also the CEO of a health-behavior technology company called Dan's Plan, which seeks to help people improve their health by establishing and sustaining an effective daily health practice. In this interview, Dan talks about the practical use of tracking devices from the Quantified Self movement, and his new project, humanOS. Dan’s new podcast, humanOS Radio (iTunes, Stitcher, YouTube, Overcast) has been at the top of my listening list for the past couple of months now, and for the first few episodes, Dan has focussed exclusively on interviewing professors within the realm of health, performance and longevity. Dan also writes regularly on the blog at Dan’s Plan. Here’s a brief outline of this interview with Dan Pardi: 0:00:26    Dan has been on my podcast once before. 0:02:15    Dean Ornish. 0:04:19    Dan works at Stanford under Jamie Zeitzer in the Circadian Biology Department. 0:07:56    dansplan.com. 0:10:23    My previous podcast with Dr. Tommy Wood where we discuss rodent studies. 0:11:55    Radiographic studies at University of Washington. 0:15:52    humanOS 0:21:38    humanOS Radio podcast. 0:25:45    Zeo, Inc. 0:29:59    Tim Ferriss almond butter at night 0:31:39    IFTTT. 0:52:48    Dan’s Plan on Facebook and Twitter.

Two brilliant scientists are racing to be the first to commercialise exogenous ketones. The applications include athletic performance and metabolic therapies for CNS oxygen toxicity, epilepsy, and neurodegenerative diseases. In the red corner, Dr. Richard Veech, one of the greatest living minds in basic biochemistry. In the blue corner, the also brilliant renegade chemist Patrick Arnold. Stuck somewhere in the middle is superhuman researcher Dominic D’Agostino, associate professor in the department of molecular pharmacology and physiology at the University of South Florida, and a visiting research scientist at the IHMC. Patrick clearly has the head start, and I’ve been supplementing with his KetoForce and KetoCaNa products for over two years for bike races. Imagine my horror then when Dr. Veech appeared on the Bulletproof and Ben Greenfield podcasts to claim that Patrick’s racemic ketone salts were “harmful and inhibitory” and “a dumb for convenience of manufacturing”. Caution is warranted. A racemic mixture is one that includes both the D and L enantiomers. The source of the D and L labels was the Latin words dexter (on the right) and laevus (on the left). You may also have seen the labels R and S. R comes from rectus (right-handed) and S from sinister (left-handed). The physiological form of beta-hydroxybutyrate (BHB) is the D form. This is the same reason why Tommy would never recommend synthetic vitamins (vitamin E is a good example), because you get a racemic mixture and the inactive form tends to inhibit the more active form. L-BHB is also metabolised. BHB is not like the synthetic vitamins. Through some elegant radiotracer studies, Dr. Veech’s colleague  Dr. Henri Brunengraber showed that the L-form is neither harmful nor inhibitory, and is also metabolised and converts to acetoacetate and back to D-BHB. The conversion is less efficient from the L-form, and relatively more of it is used for lipid synthesis and direct oxidation. 100% D-BHB might be better than a racemic mixture, but it’s not harmful or inhibitory. As Dominic points out, racemic compounds have anti-seizure, anti-cancer and anti-inflammatory effects. If this all sounds a bit cloak and dagger. It’s because it probably is. After an in depth conversation and then interview for the Keto Summit, Professor Kieran Clarke of Oxford University made a compelling case for the D-BHB ester that has yet to be commercialised. My feeling is that her and Dr. Veech have a superior product, but that Dr. Veech’s recent comments about racemic mixtures are anticompetitive opinion not backed up by evidence. Is Dominic completely neutral in all this? Probably not. See US patent US20140350105 and US20140073693 (Savind, Inc is Patrick Arnold’s company). Are we neutral? Nope. We sell an MCT oil powder! Do you have questions for Dominic or Patrick? Please leave them in the comments section below then sign up for the Keto Summit and I’ll do my best to ask the experts when I interview them next month. Also see the two new excellent podcast interviews with Dominic on STEM-Talk and The Quantified Body. Here’s the outline of this interview with Dr. Tommy Wood: 0:00:20    Podcast: Bulletproof Radio. 0:00:26    Podcast: Ben Greenfield. 0:01:10    Dr. Richard Veech. 0:02:28    1995 paper: Insulin, ketone bodies, and mitochondrial energy transduction. 0:03:08    Prototype Nutrition. 0:07:37    Atrial natriuretic peptide. 0:08:10    KetoCaNa. 0:10:04    Dominic and Patrick’s study Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague-Dawley rats. 0:13:19    Khan Academy: Stereochemistry. 0:15:03    D-L-alpha tocopherol. 0:22:32    NAD+/NADH ratios. See The Secret Life of NAD+: An Old Metabolite Controlling New Metabolic Signaling Pathways. 0:22:35    Ubiquinone. 0:23:25    Khan Academy: ATP hydrolysis: Gibbs free energy. 0:25:13    28% increase in cardiac efficiency 0:33:12    Dr. Mary Newport. 0:33:25    Steve Newport case study. 0:35:07    Sirtuins. 0:35:41    Lactate and pyruvate. 0:41:52    Kraft dried blood spot oral glucose tolerance test with insulin. 0:44:35    PHAT FIBRE hypoallergenic MCT oil powder. 0:44:56    Concierge Clinical Coaching private membership group.

In the past two weeks for the Keto Summit, I interviewed Dave Asprey, Mark Sisson and Professors Tim Noakes, Kieran Clarke and Tom Seyfried. These are just five of the 33 expert interview I have lined up. Each interview is around one hour or 10,000 words long. So much wisdom, sometimes decades in the making, is there anything I can do to help retain some of it in my long term memory? Quite possibly: nootropics are are drugs, supplements, or other substances that improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals. I’m completely new to the idea, and if you are too you’ll find this podcast both helpful and intriguing. My expert guest is Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University. An avid hunter, you'll often find him in the woods. Here’s the outline of this interview with Ryan Munsey: 0:00:12    Optimal Performance Podcast. 0:01:12    Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! By Mark Sisson and Brad Kearns. 0:01:17    Keto Summit. 0:05:50    House of Strength gym. 0:05:57    Ryan has written for EliteFts, T-Nation, Men's Fitness. 0:06:06    Natural Stacks. 0:06:07    Joe Rogan Podcast. 0:06:08    Dave Asprey of the Bulletproof Radio Podcast. 0:11:36    Mental and physical performance stacks. 0:12:25    CILTEP (use the discount code CILTEPNBT). 0:13:04    My transcriptions are done by the wonderful people at Cabbage Tree. 0:16:14    Eat to Perform podcast. 0:17:37    Modafinil. 0:18:20    Racetam family. 0:19:30    Smart caffeine. 0:19:46    Abelard Lindsay. 0:20:19    Phosphodiesterase type 4 (PDE4) inhibitor. 0:20:24    Khan Academy video: G Protein Coupled Receptors and cAMP. 0:21:44    Book: The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman. 0:22:15    L-Alpha glycerylphosphorylcholine (alpha-GPC). 0:22:18    Choline. 0:22:22    ONNIT Alpha Brain. 0:22:28    Bulletproof Choline Force. 0:23:35    Dopamine Brain Food and Serotonin Brain Food. 0:26:19    CILTEP (use the discount code CILTEPNBT). 0:28:17    Grand master of memory Mattias Ribbing. 0:40:14    NAC podcast.

“Gary Taubes is in the building!” exclaimed Foodloose host Dr. Maryanne Demasi. Gary was scheduled to arrive at Iceland’s international airport the morning of the conference, and he’d already missed his keynote slot. British cardiologist Dr. Aseem Malhotra had assumed Gary’s position, and I’d started to wonder if the rest of the speakers would be advanced in the same way. Fortunately, that was not to be the case, and Gary delivered an impressive display of public speaking of the likes I’ve not seen before. The man barely looked down once during the entire presentation and spoke with extraordinary fluency. The Harpa concert hall that hosted the event was even more impressive than Gary's public speaking, the island even more impressive still. The complete lineup of speakers at the IHS Foodloose conference 2016: Dorrit Moussaieff, patron and First Lady of Iceland. Dr. Aseem Malhotra, British Cardiologist. Gary Taubes, author: Good Calories, Bad Calories. Dr. Axel Sigurdsson, Icelandic Cardiologist. Professor Tim Noakes, South African emeritus professor of exercise science. Denise Minger, author: Death by Food Pyramid. Dr. Tommy Wood, research scientist and NBT Chief Medical Officer. The day after the conference, I had the chance to sit down with Tommy and discuss what was presented at the first ever Icelandic Health Symposium event. We loved our time on the island and can’t wait to return next year. Here’s the outline of this interview with Dr. Tommy Wood 0:00:42    Dr. Guðmundur Jóhannsson on this podcast. 0:02:08    Dr. Aseem Malhotra. 0:02:40    Aseem on the BBC News. 0:03:19    Action on Sugar. 0:03:23    Run on Fat movie. 0:09:40    Lilly Nichols on the Paleo Baby podcast. 0:19:20    Book: The Big Fat Surprise. 0:21:59    About Kevin Hall’s study on this podcast. 0:22:40    Dr. Axel Sigurdsson. 0:29:07    Prof. Tim Noakes. 0:33:19    Book: Super Food for Superchildren. 0:39:44    Denise Minger: Carbosis. 0:41:22    Swank Foundation for MS. 0:41:24    Lester M. Morrison, MD. 0:41:58    Rice Diet. 0:48:56    Dean Ornish. 0:48:59    Michael Gregor’s nutritionfacts.org 0:51:04    Rich Roll. 0:51:05    Ray Cronise. 1:00:19    Bryan Walsh social isolation podcast. 1:02:39    Chris Masterjohn melanopsin podcast. 1:10:19    Book: The Blue Zones.