Nourish Balance Thrive

At the 2021 Ancestral Health Symposium (AHS) in Los Angeles last month I was able to catch up with microbiome researcher and writer Lucy Mailing, PhD. This year Lucy presented on the topic of Rewilding the Gut, noting the detrimental effects of our modern environment, diet, and lifestyle on the gut microbiome. Lucy has been on the podcast twice before, talking about optimising the gut microbiome and debunking microbiome myths and misconceptions. Lucy’s research and writings are truly cutting-edge and have consistently shaped our recommendations and approach to gut health with our clients.  ​On this podcast, Lucy shares some of the concepts she outlined during her AHS Talk, including the specific aspects of modern living that interfere with microbiome diversity and establishing a basis for chronic disease.  She talks about the hygiene hypothesis, including the need for early childhood exposure to microbes, and some of the best ways to support a healthy gut ecosystem. Here’s the outline of this interview with Lucy Mailing: [00:00:32] Video: Rewilding the gut - Lucy Mailing (AHS21). [00:02:27] Book: ”Surely You're Joking, Mr. Feynman!": Adventures of a Curious Character, by Richard P. Feynman. [00:03:25] Environmental mismatches. [00:04:35] Book: Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues, by Martin J. Blaser MD. [00:05:03] Effects of diet on the microbiome; Study: Smits, Samuel A., et al. "Individualized responses of gut microbiota to dietary intervention modeled in humanized mice." Msystems 1.5 (2016): e00098-16. [00:05:29] The Hadza people of Tanzania. [00:06:53] Herman Pontzer, PhD; Paper: Pontzer, Herman, Brian M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:07:37] Jeff D. Leach, microbiome researcher. [00:07:55] Article: I spent three days as a hunter-gatherer to see if it would improve my gut health, by Tim Spector. [00:09:47] Rewilding. [00:12:11] Video: What are the ethical implications of anti-meat dietary policies? - Diana Rodgers (AHS21); Podcast: Kale vs Cow: The Case for Better Meat. [00:12:10] Allan Savory on desertification. [00:13:06] Keystone predator species; Blastocystis hominis. [00:13:55] Blastocystis associated with distinct microbiome ecological patterns; Study: Nieves-Ramírez, M. E., et al. "Asymptomatic intestinal colonization with protist Blastocystis is strongly associated with distinct microbiome ecological patterns." Msystems 3.3 (2018): e00007-18. [00:15:04] Lucy’s previous appearances on the NBT podcast: How to Optimise Your Gut Microbiome, and Microbiome Myths and Misconceptions. [00:17:05] Article: The oxygen-gut dysbiosis connection, by Lucy Mailing, PhD. [00:18:33] 4-Quadrant Model. [00:20:13] Podcast: The Serengeti Rules: The Quest to Discover How Life Works and Why It Matters, with James Estes, PhD. [00:20:55] C-Sections and the microbiome. [00:22:41] Mom-to-baby fecal transplant; Study: Korpela, Katri, et al. "Maternal fecal microbiota transplantation in cesarean-born infants rapidly restores normal gut microbial development: a proof-of-concept study." Cell 183.2 (2020): 324-334. [00:25:22] Are we over-sanitizing? [00:28:33] Benefits of exposure to animals. [00:29:09] Podcast: The Dog as the Ultimate Health Upgrade (an Introduction for Pre-Contemplators), with Toréa Rodriguez. [00:31:30] Rewilding the nervous system. [00:34:37] Secure attachment; Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [00:37:41] Dr. Julian Abel; Podcasts: 1. Building Compassionate Communities to Improve Public Health, 2. Maintaining Social Connection in the Era of COVID-19, and 3. The Compassion Project: The Power of Hope and Human Kindness. [00:40:12] Eating for a healthy microbiome. [00:40:32] Metabolic flexibility of the gut; Study: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21. [00:41:21] Jason Hawrelak’s new course: Functional Gastrointestinal Testing: A Critical Review; Podcast: How to Use Probiotics to Improve Your Health. [00:44:06] NBT Podcasts with Ben Bikman, PhD and Ted Naiman, MD. [00:45:51] Find Lucy at lucymailing.com; Patreon, consultation.

Joshua Fields Millburn is one half of the popular simple living duo known as The Minimalists. He and his best friend and fellow Minimalist Ryan Nicodemus have helped over 20 million people live more meaningful lives with less through their website, books, podcast, and Netflix films. The Minimalists have been featured in the New York Times, Wall Street Journal, Boston Globe, Forbes, TIME, ABC, CBS, NBC, FOX, BBC, and NPR. Joshua has previously been an NBT client, and I’m fortunate enough to call him a friend. On this podcast, Joshua and I talk about minimalism, consumerism, values, and healing.  Joshua explains how minimalism is not simply about getting rid of material possessions (though that can play a role), but rather it’s a process of getting to the root of life’s lingering discontent - digging out from under the stuff, the debt, the stress and the loneliness and regaining control of your life. He describes some of the main points of his new book, Love People Use Things, and shares some of the most important lessons he’s learned along his Minimalist journey. Here’s the outline of this interview with Joshua Fields Millburn: [00:00:13] Paul Saladino. [00:01:29] Mimetic Desires; Podcast: Wanting: The Power of Mimetic Desire in Everyday Life. [00:02:09] Book: Love People, Use Things: Because the Opposite Never Works, by Joshua Fields Millburn and Ryan Nicodemus. [00:02:51] Enneagram. [00:03:03] Ian Cron; Book: The Road Back to You: An Enneagram Journey to Self-Discovery, Podcast: Typology. [00:05:51] Consumerism. [00:08:03] Book: Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed, by Lori Gottlieb. [00:08:28] Lori Gottlieb on The Minimalists Podcast. [00:14:21] Books by Chris Ryan: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships and Civilized to Death: The Price of Progress. [00:17:50] Four types of values. [00:19:13] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis; thick vs. thin desires. [00:19:45] Luke Burgis on The Minimalist Podcast. [00:20:46] Erwin McManus, lead pastor at Mosaic; Hear him on The Minimalists Podcast. [00:22:40] Minimalism and what that term means. [00:24:36] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle. [00:26:00] The spontaneous combustion rule. [00:26:33] Chris Kelly on The Minimalists Podcast #138: Healthproblems. [00:30:39] The Minimalists: Less is Now Movie (trailer). [00:33:01] Podcast: Protein vs. Energy for Improved Body Composition and Healthspan. [00:33:46] The Minimalists Love People, Use Things Tour. [00:34:52] Spartanism (compulsive decluttering); Minimalists podcasts on hoarding and compulsive decluttering. [00:37:05] Minimalist diets and Joshua's story of regaining his health. [00:38:54] Minimalists Podcast episode #184: Minimalist Diets. [00:43:25] Documentary: The Sensitives. [00:46:22] Pain management solution: grounding.  [00:47:09] 4-Quadrant Model. [00:47:57] Book: Earthing: The Most Important Health Discovery Ever! (Second Edition), by Clinton Ober, Stephen T. Sinatra, et al. [00:48:37] Documentaries by Clint Ober. The Ground Therapy Universal Mat. [00:51:41] Elixinol CBD. [00:56:51] Book: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall, PhD. [01:00:18] Lyme disease coinfections; Sunjya Schweig, MD; Podcast: How to Prevent and Heal Lyme and Its Co-Infections. [01:03:03] Testosterone replacement therapy. [01:08:32] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich. [01:10:43] Personality traits; Introversion/Extraversion. [01:20:50] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, with Jessica Fern. [01:25:30] Homelessness, mental health, and intellect. [01:27:55] Overrated virtues. [01:31:24] Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. [01:29:27] Problems with empathy. [01:33:39] Jealousy. [01:40:01] Object A; Peter Rollins. [01:45:52] theminimalists.com.

Family physician Deborah Gordon, MD is the founder and Medical Director of the Northwest Memory Center in Ashland, Oregon. Her decades-long practice has revolved around healthy and adoptable lifestyle choices that impact the development of health problems, with a more recent focus on choices that affect cognitive health and neurodegenerative disease. Deborah has been on the podcast before to talk about autoimmunity, and she’s with me today to discuss her new study, currently in the peer review process, in which potential contributors to cognitive decline are identified and targeted therapeutically. ​On this podcast, Deborah discusses the potential for using a precision medicine approach to Alzheimer’s disease and mild cognitive impairment. Inspired by the work of physician and author Dr Dale Bredesen, Deborah has been working with patients to identify and treat root causes, including environmental exposures and infections, while promoting many of the lifestyle changes we talk about all the time on this podcast.  The results are astounding, and call into question the current standard of care for Alzheimer’s.  Here’s the outline of this interview with Deborah Gordon: [00:01:10] Deborah’s previous appearance on the podcast: How to Fix Autoimmunity in the over 50s. [00:01:23] Deborah's interest in cognitive decline. [00:01:38] Dale Bredesen, MD; The Buck Institute for Research on Aging. [00:02:56] Tommy Wood, MD; Video: Systems Analysis and Multiple Sclerosis – Physicians for Ancestral health Symposium, 2015. [00:03:31] Anne Hathaway, MD; Podcast: The Critical Role of Oestradiol for Women’s Cognition. [00:03:45] Dr. Bredesen's study: Bredesen, Dale E. "Reversal of cognitive decline: a novel therapeutic program." Aging (Albany NY) 6.9 (2014): 707. [00:05:54] Dr. Gordon's new paper: Toups, Kat, et al. "Precision Medicine Approach to Alzheimer's Disease: Successful Proof-of-Concept Trial." medRxiv (2021). [00:06:07] Cognitive decline. [00:07:20] Alz.org. [00:10:53] Objective measures of cognition. [00:11:51] Montreal Cognitive Assessment (MoCA). [00:13:47] CNS Vital Signs; Lumosity, Brain-HQ. [00:19:09] The conventional standard of care for cognitive impairment. [00:21:10] Medications for Alzheimer's. [00:27:27] IntellxxDNA. [00:29:20] Josh Turknett, MD; Josh on the NBT podcast: 1, 2, 3, 4. [00:33:58] 4-Quadrant Model. [00:41:24] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:45:00] Toxic exposures and infections; mold remediation. [00:48:45] Dr. Lyn Patrick, ND. [01:01:53] Dr. Bredesen’s site: Apollo Health. [01:03:49] Facebook: Dale Bredesen and The Official Bredesen Protocol Support Group. [01:04:11] Dr. Bredesen's books: 1. The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline 2. The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age 3. The First Survivors of Alzheimer's: How Patients Recovered Life and Hope in Their Own Words. [01:05:22] Where to find Deborah: Drdeborahmd.com; Northwest Wellness & Memory Center; Facebook.

Benjamin Bikman, PhD is an internationally renowned scientist and pathophysiology professor at Brigham Young University in Provo, Utah. Currently, his professional focus is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He frequently publishes his research in peer-reviewed journals and presents at international science and public meetings. ​On this podcast, Ben talks with NBT Scientific Director Megan Hall about insulin resistance: what causes it, how it develops in the body, and the downstream effects of this all-too-common condition. Ben discusses the role of insulin as a regulator of human metabolism and its relevance in the development of most chronic diseases. He also offers a simple and effective prescription for optimal metabolic health and healthy ageing.  Here’s the outline of this interview with Benjamin Bikman: [00:00:00] Ben’s previous (2017) appearance on the NBT Podcast: Ketones, Insulin and the Physiology of Fat Cells. [00:00:42] Ben's background and his study of metabolism. [00:02:27] Ben's lab at BYU. [00:03:05] Insulin resistance, defined. [00:05:19] Causes of insulin resistance. [00:06:15] Problems with measuring insulin resistance. [00:10:24] Effects of diet, inflammation and stress on creating insulin resistance. [00:14:18] How insulin resistance develops in the body. [00:20:31] Fat hypertrophy vs hyperplasia. [00:22:24] The Athlete's Paradox. [00:24:22] Insulin resistance at the level of the brain; Alzheimer's as Type 3 Diabetes. [00:28:25] Brain fog; Stephen Cunnane, PhD., Research Center on Aging, Universite de Sherbrooke. [00:28:53] Young women with PCOS exhibit brain hypometabolism and insulin resistance; Study: Castellano, Christian-Alexandre, et al. "Regional brain glucose hypometabolism in young women with polycystic ovary syndrome: possible link to mild insulin resistance." PLoS One 10.12 (2015): e0144116. [00:29:41] Pathological vs physiological insulin resistance. [00:33:14] Just 50g of carbohydrate the night before improves outcomes on oral glucose tolerance test (OGTT); Study: Klein, Klara R., et al. "Carbohydrate intake prior to oral glucose tolerance testing." Journal of the Endocrine Society 5.5 (2021): bvab049. [00:38:20] Problems with the focus on calories in nutrition research. [00:43:09] Video: Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein'. [00:46:55] Book: Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It. [00:51:22] Study: Walton, Chase M., et al. "Ketones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics." International Journal of Molecular Sciences 21.17 (2020): 6255. [00:51:52] Untreated diabetes and metabolic rate; A Study of Metabolism in Severe Diabetes, by Francis G. Benedict and Elliott P. Joslin. [00:52:26] Insulin significantly reduces energy expenditure; Study: Nair, K. S., D. Halliday, and J. S. Garrow. "Increased energy expenditure in poorly controlled type 1 (insulin-dependent) diabetic patients." Diabetologia 27.1 (1984): 13-16. [00:54:42] Ketogenic diet and lifespan; Megan’s study: Roberts, Megan N., et al. "A ketogenic diet extends longevity and healthspan in adult mice." Cell metabolism 26.3 (2017): 539-546. [00:55:56] Effects of β-Hydroxybutyrate on skeletal muscle mitochondria; Study: Parker, Brian A., et al. "β-Hydroxybutyrate elicits favorable mitochondrial changes in skeletal muscle." International journal of molecular sciences 19.8 (2018): 2247. [00:56:42] Effects of ketones on β-cell function; Study: Gropp, Jarom, et al. "β-Hydroxybutyrate improves β-cell mitochondrial function and survival." Journal of Insulin Resistance 2.1 (2017): 1-8. [00:58:44] Paper out of UC Davis: Zhou, Zeyu, et al. "A ketogenic diet impacts markers of mitochondrial mass in a tissue specific manner in aged mice." Aging (Albany NY) 13.6 (2021): 7914. [01:00:04] Ketone concentrations during a 36-hour fast; Study: Deru, Landon S., et al. "The Effects of Exercise on Beta-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study." Medicine and Science in Sports and Exercise (2021). [01:02:27] Prescription for optimal metabolic health and healthy ageing. [01:03:15] 4 pillars: control carbs, prioritize protein, don't fear fat, fast. [01:05:19] Where to find Ben: Instagram, HLTH Code meal replacement shake.

Ben Azadi, FDN-P, is on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of three best-selling books and has become a trusted resource on intermittent fasting and the ketogenic diet. He is an advocate for investigating dysfunction and then educating, rather than medicating, to return the body to a state of health. Ben is also the host of the Keto Kamp Podcast and the creator of several online courses to help you build and achieve keto and intermittent fasting results that stick. On this podcast, Ben and I discuss the current state of keto and steps to take for those who want to improve their metabolic health. We talk about the best oils and artificial sweeteners (and the ones to avoid), electrolytes, and liver support. We also discuss sleep as the foundation of health, and how inadequate sleep can sabotage your diet. Ben also describes some of the key points in his latest book, Keto Flex, which brings together the benefits of a low carb lifestyle, intermittent fasting, nutrient timing and carb cycling for optimal energy, fat burning and hormone balance. Here’s the outline of this interview with Ben Azadi: [00:00:17] Ben's Podcast: Keto Kamp. [00:00:30] Ben's background and interest in keto. [00:01:05] Inspirations: Paul Chek, Dave Asprey, Dr. Daniel Pompa. [00:03:24] Lessons learned from Keto + Crossfit. [00:07:05] Insulin resistance and type 2 diabetes being reversed with keto + intermittent fasting. [00:09:16] Problems with industrial seed oils. [00:09:57] Ben's podcasts with Brian Peskin and Dr. Cate Shanahan. [00:11:18] Books by Dr. Cate Shanahan: Food Rules: A Doctor's Guide to Healthy Eating (2010), Deep Nutrition: Why Your Genes Need Traditional Food (2017), and The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel (2020). [00:12:29] Oils: which to avoid, which to use. [00:16:11] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman, MD; Ted on the NBT Podcast. [00:18:06] Video: AHS18 Todd Becker - How Hormesis Works. [00:18:46] Podcast: Dominic D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:19:18] Podcast: Rethinking Diabetes: Inspiring UK-based Healthcare Professionals Achieving Remarkable Outcomes, with Ruth Tapsell. [00:19:42] Dr. Eric Westman. [00:22:35] Artificial Sweeteners and sugar alcohols. [00:22:45] Gary Taubes on the Keto Kamp podcast. [00:23:08] Artificial sweeteners increase insulin in the body; Study: Pepino, M. Yanina, et al. "Sucralose affects glycemic and hormonal responses to an oral glucose load." Diabetes care 36.9 (2013): 2530-2535. [00:23:26] Pharmacokinetics of Splenda in the human body; Study: Roberts, A., et al. "Sucralose metabolism and pharmacokinetics in man." Food and chemical toxicology 38 (2000): 31-41. [00:27:26] Video: UK doctor switches to 80% ULTRA-processed food diet for 30 days. [00:28:17] Electrolytes; Stephen Phinney, MD, PhD. [00:28:32] Bile and bitters to support the liver. [00:30:23] Pomegranate husk powder. [00:30:24] Jason Hawrelak, PhD; Podcast: How to Use Probiotics to Improve Your Health. [00:32:01] Sleep: the foundation of health. [00:32:35] Hormonal effects of inadequate sleep; Review: Leproult, Rachel, and Eve Van Cauter. "Role of sleep and sleep loss in hormonal release and metabolism." Pediatric Neuroendocrinology 17 (2010): 11-21. [00:35:31] Tracking sleep: Oura Ring, Whoop Band. [00:36:16] Mike T. Nelson, PhD; appearances on NBT podcast: 1, 2, 3, 4. 5. [00:37:36] Early Time Restricted Eating (eTRE); Podcasts with Satchin Panda, PhD. and Bill Lagakos, PhD. [00:39:57] Continuous Glucose Monitors (CGM); Kara Collier from NutriSense on the Keto Kamp Podcast and on the NBT Podcast. [00:41:20] Problems with long-term keto. [00:42:18] Book: Keto Flex: The 4 Secrets to Reduce Inflammation, Burn Fat & Reboot Your Metabolism, by Ben Azadi. [00:42:55] Book: Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat, by Paul Jaminet and Shou-Ching Jaminet, PhD. [00:44:19] Book: The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating, by Gary Taubes. [00:44:49] Benjamin Bikman, PhD. [00:45:50] Podcasts featuring Eric Helms, PhD: The Nutrition and Science of Natural Bodybuilding, and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms. [00:47:30] Hyperbaric oxygen therapy (HBOT). [00:48:40] Speaking at upcoming conferences. [00:51:04] Keto Kamp podcast featuring NBT Scientific Director Megan Hall.

Dan Engle, MD, is a psychiatrist with a clinical practice that combines aspects of regenerative medicine, psychedelic research, integrative spirituality, and peak performance. His medical degree is from the University of Texas at San Antonio. His psychiatry residency degree is from the University of Colorado Denver, and his child and adolescent psychiatry fellowship degree is from Oregon Health & Science University On this podcast, Dan talks about the potential to help people heal trauma - and instigate change in their lives - with MDMA-assisted psychotherapy. He discusses how this drug, commonly known as Ecstacy, has been shown in studies to be remarkably effective for curing even difficult cases of post-traumatic stress disorder. We talk about his new book, A Dose of Hope, which offers a client’s first-person account of MDMA-assisted psychotherapy for healing transgenerational trauma. An important disclaimer: The information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. The content of this podcast is not intended to be a substitute for professional medical recommendations, diagnoses, or treatment. The use of information in this podcast is at one’s own discretion and is not an endorsement of use given the complexity inherent in these medicines, and the current variable widespread illegality of their usage. Here’s the outline of this interview with Dan Engle: [00:00:41] Dan's background and interest in psychedelics. [00:02:38] How psychedelic therapy helped Dan. [00:05:22] Book: A Dose of Hope: A Story of MDMA-Assisted Psychotherapy, by Dan Engle and Alex Young. [00:11:34] Video: ‘EQUASY’: How Horse Riding Is More Likely To Kill You Than Ecstasy | David Nutt On London Real. [00:13:56] Psychological contraindications for MDMA. [00:15:29] Stanislav Grof tested the value of LSD in the treatment of psychologically ill people. [00:18:11] Dr. Gabor Maté. [00:19:04] Bruce Alexander's Rat Park experiments. [00:21:03] MDMA as the best treatment for trauma. [00:21:45] Physical contraindications for MDMA. [00:22:26] Multidisciplinary Association for Psychedelic Studies (MAPS). [00:25:08] 83% cure rate for PTSD in 2-3 sessions; Study: Mithoefer, Michael C., et al. "The safety and efficacy of±3, 4-methylenedioxymethamphetamine-assisted psychotherapy in subjects with chronic, treatment-resistant posttraumatic stress disorder: the first randomized controlled pilot study." Journal of psychopharmacology 25.4 (2011): 439-452. [00:25:46] Psychotherapeutic interventions used along with MDMA. [00:26:25] Follow-up studies on MDMA therapy and PTSD: Jerome, Lisa, et al. "Long-term follow-up outcomes of MDMA-assisted psychotherapy for treatment of PTSD: a longitudinal pooled analysis of six phase 2 trials." Psychopharmacology 237 (2020): 2485-2497. [00:37:23] Dan's co-author, Alex Young. [00:39:41] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges, PhD. [00:39:51] Book: The Drama of the Gifted Child: The Search for the True Self, Third Edition, by Alice Miller. [00:39:58] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:40:02] Book: Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers, by Karyl McBride. [00:40:32] Transgenerational family trauma; Book: It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle, by Mark Wolynn. [00:44:45] The process and cost of the therapy. [00:59:01] The future and vision of MDMA-assisted psychotherapy. [01:03:16] MDMA vs. talk therapy. [01:09:11] Find Dan at ddrdanengle.com; kuya.life, Full Spectrum Medicine.

Dr. Ruth Tapsell is an NHS GP and an ambassador for the UK’s Public Health Collaborative, a nonprofit organisation dedicated to improving the quality of public health education. She and her colleagues have been having outstanding success helping patients to reverse their type 2 diabetes with a low carbohydrate diet. During a time when improving metabolic health is more important than ever, Ruth is showing that it is indeed possible to turn the metabolic supertanker around quickly and effectively. ​On this podcast, Ruth shares her perspective as a GP treating type 2 diabetes and prediabetes with a low carb approach. We discuss the effects this approach could have on a societal scale, including improved public health outcomes and huge financial savings, should the NHS adopt lifestyle interventions as the first-line treatment for metabolic disorders. Ruth also offers resources for making the change to low carb, for both health care consumers and practitioners. As a reminder, the information provided in this podcast is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. Here’s the outline of this interview with Ruth Tapsell: [00:00:13] Public Health Collaboration; The Real Foods Rocks Festival. [00:00:19] Podcast with Sam Feltham: Real Food Initiatives for Public Health in the UK. [00:00:36] Ruth's background and interest in low carb. [00:00:59] David Unwin, Scientific Advisory Board member for the Public Health Collaboration in the UK. [00:02:54] Treatment options prior to using a low carb approach. [00:06:02] In patients with prediabetes, 93% attained a normal HbA1c; Study: Unwin, David, et al. "Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years." BMJ nutrition, prevention & health 3.2 (2020): 285. [00:07:31] Virta Health. [00:11:13] Public Health Collaboration on YouTube. [00:12:42] Low carb and heart disease. [00:13:46] Effects of ketogenic diet on cardiovascular indices; Virta Health paper: Athinarayanan, Shaminie J., et al. "Impact of a 2-year trial of nutritional ketosis on indices of cardiovascular disease risk in patients with type 2 diabetes." Cardiovascular diabetology 19.1 (2020): 1-13. [00:14:17] Podcasts with Malcolm Kendrick: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:14:21] Malcolm Kendrick's blog. [00:14:49] Women’s Health Initiative and the effects of diet on cardiovascular risk; Howard, Barbara V., et al. "Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial." Jama 295.6 (2006): 655-666. [00:15:17] Lead increases risk of cardiovascular disease; Study: Low-level lead exposure and mortality in US adults: a population-based cohort study. [00:15:46] Lunchtime and evening webinars. [00:16:10] Dr. Kesar Sadhra, working with a 90% South Asian patient population. [00:18:44] Freestyle Libre. [00:19:09] Video: Type 2 diabetes in South Asian’s: Achieving control in general practice - Dr Kesar Sadhra. [00:19:59] Video: 55 people improved HbA1C with lifestyle interventions. [00:21:03] Video: Patient who lost 49kg during lockdown. [00:23:18] Reducing diabetes medications. [00:25:10] Professor Marcus Saemann. [00:27:02] Potential savings on NHS diabetes medication budget: slides from David Unwin and Kesar Sadhra. [00:27:06] OpenPrescribing: website to compare prescribing trends, funded by NHS England. [00:27:29] Video: Savings of £117K/year.  [00:29:32] Pediatric endocrinologist Dr. James Bailes, MD. [00:29:38] Podcasts with Type 1 diabetics: Will Catterson and Tim Harsch. [00:31:28] Challenges to the program; emotional eating. [00:31:46] Video: Food Addiction: What's to be Done? by Dr Jen Unwin & Heidi Giaever. [00:37:30] Social prescribers in the UK. [00:38:19] Podcast: The Compassion Project: The Power of Hope and Human Kindness, with Julian Abel. [00:40:55] Podcast: Professor Tim Noakes: True Hydration and the Power of low carb, High-Fat Diets. [00:41:54] Scaling low carb. [00:43:10] Dr. Michael Bazlinton, low carb practitioner. [00:44:19] Advice for people who don't have a low carb doc. [00:44:31] Dr. Campbell Murdoch; scientific articles by Dr. Murdoch. [00:45:04] Ruth on Twitter. [00:45:25] Diet Doctor.  [00:45:29] New Forest PCN. [00:45:36] Dr. David Oliver at Freshwell Low Carb Project. [00:46:11] Get onto the webinars: lowcarbhcp@gmail.com.

Back on the podcast with me today is licensed therapist and certified meditation teacher, Jason Connell. His work focuses on the intersection of evidence-based psychology, philosophy, and enduring insights from the wisdom traditions. His goal is to help his clients develop self-love and self-compassion while solving persistent and challenging problems related to happiness, stress, anxiety, work, relationships, and finding meaning. On this podcast, Jason talks about Accelerated Experiential Dynamic Psychotherapy (AEDP), the approach he uses to foster connection and facilitate positive transformational experiences with his clients. We discuss the goals of this therapeutic method, including the healing of attachment injury, which affects about 50% of the population. You can also listen in as Jason guides me through a short AEDP session right here on the podcast. Here’s the outline of this interview with Jason Connell: [00:02:13] People experience greater stress in urban areas; Study: Lederbogen, Florian, et al. "City living and urban upbringing affect neural social stress processing in humans." Nature 474.7352 (2011): 498-501. [00:03:20] Jason's previous NBT podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur. [00:03:33] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel. [00:03:39] Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk. [00:06:01] Podcast: The Neurophysiology of Safety and How to Feel Safe, with Stephen Porges. [00:06:43] The need to belong. [00:06:51] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes, PhD. [00:07:53] Change triangle. [00:08:26] Accelerated Experiential Dynamic Psychotherapy (AEDP), founded by Diana Fosha, PhD. [00:10:08] Attachment theory - 50% are securely attached, 50% have attachment injury. [00:12:59] John Bowlby's work on attachment. [00:13:02] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:06] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:26:04] Book: Against Empathy: The Case for Rational Compassion, by Paul Bloom. [00:26:45] Compassion vs. Empathy. [00:28:19] Polyvagal theory. [00:30:54] Physiological safety. [00:32:46] Alexithymia. [00:37:05] AEDP demonstration. [01:02:54] Cognitive Behavior Therapy (CBT) and Acceptance and Commitment Therapy (ACT) vs. AEDP. [01:12:16] AEDP Practitioner Directory. [01:13:39] Emotional Focused Therapy (couples) and Internal Family Systems (families); Eye Movement Desensitization and Reprocessing (EMDR). [01:14:55] Find Jason at jasonconnell.co.

Ted Naiman MD is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical centre in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is also the author of The P:E Diet, which breaks down the success of every dietary strategy into one simple metric: Protein vs. Energy. On this podcast, NBT Scientific Director Megan Hall interviews Ted about the basic levers that govern physiology and how to achieve mastery over your own body composition. Ted talks about the Protein:Energy (P:E) Ratio and why how much you eat depends on what you eat. He discusses why adequate protein is necessary for longevity and healthspan, and the differences between plant and animal sources of this critical macronutrient. Here’s the outline of this interview with Ted Naiman: [00:01:10] Ted's background and interest in diet. [00:04:57] Protein vs. non-protein energy (carbs and fats) - P:E ratio. [00:09:32] Protein + resistance exercise to failure for building muscle. [00:09:54] Lean body mass and resistance exercise for metabolic health. [00:10:19] Who needs to pay attention to P:E ratio? [00:13:29] Satiety per calorie: how much you eat depends on what you eat. [00:17:38] Plant vs. animal protein. [00:23:44] Nutrient deficiencies with plant based diets. [00:25:06] The problem with eating carbs and fats together. [00:27:54] Podcast: The True Cause of Insulin Resistance and Obesity (and What To Do Instead), with Peter Dobromylskyj. [00:28:42] Improving P:E ratio. [00:30:39] 3 types of hunger: Nutrients, Energy, and Hedonic. [00:33:05] Satiety per calorie of Bulletproof Coffee. [00:34:28] Refined fats: why to avoid them. [00:36:41] People who are turned off by protein. [00:39:46] Satiety per calorie of plants. [00:41:30] Plant based diet vs. animal-based keto diet; Study: Hall, Kevin D., et al. "Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake." Nature Medicine 27.2 (2021): 344-353. [00:43:52] Triglycerides as a marker of metabolic health. [00:47:16] Protein needs for longevity and healthspan. [00:49:31] Adults aged 70-79 not getting enough protein; Study: Houston, Denise K., et al. "Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study." The American journal of clinical nutrition 87.1 (2008): 150-155. [00:50:24] Muscle mass as a predictor of longevity; Study: Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle mass index as a predictor of longevity in older adults." The American journal of medicine 127.6 (2014): 547-553. [00:50:52] Positive association between bone density and protein intake. [00:53:14] Industry driving the diabetes and obesity epidemic. [00:55:01] Increase protein to 30% of calories to reverse prediabetes in 100% of subjects; Study: Stentz, Frankie B., et al. "Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial." BMJ open diabetes research and care 4.1 (2016): e000258. [00:55:48] As we become more insulin resistant, protein needs go up, driving increased protein consumption; Study: Simpson, Stephen J., and David Raubenheimer. "Obesity: the protein leverage hypothesis." obesity reviews 6.2 (2005): 133-142. [00:57:13] Behavior change and hyper-palatable food. [00:59:04] High protein ice cream. [00:59:46] Book: The P:E Diet: Leverage Your Biology to Achieve Optimal Health, by Ted Naiman. [01:00:28] Find Ted on Twitter and Instagram. [01:01:17] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure).

Luke Burgis is an entrepreneur and author, who has co-created and led four companies in wellness, consumer products, and technology. He is Managing Partner of Fourth Wall Ventures, an incubator that he founded to build, train, and invest in people and companies that contribute to a healthy human ecology. He is also a recognized expert in French thinker René Girard's mimetic theory. On this podcast, Luke discusses mimetic desire - how people unconsciously want what others want, and therefore value jobs, spouses, brands, moral viewpoints, and even themselves according to the desires of others. He describes this phenomenon, which has been exploited by internet trolls, politicians, and ad agencies, in his new book Wanting: The Power of Mimetic Desire in Everyday Life. Luke also talks about how the future depends on what we learn to want today, and how best to cultivate desires that are authentic for each of us. Here’s the outline of this interview with Luke Burgis:  [00:00:35] Book: Wanting: The Power of Mimetic Desire in Everyday Life, by Luke Burgis. [00:00:36] Ryan Nicodemus of the Minimalists. [00:01:00] Book: Violence and the Sacred by René Girard. [00:02:05] Luke's background and interest in René Girard and mimetic theory. [00:05:03] Tony Hsieh of Zappos. [00:08:42] Mimetic desire. [00:10:58] Ubuntu. [00:13:43] Christopher Ryan; Books: Sex at Dawn and Civilized to Death; Podcast: Civilized to Death: Are We Really Making Progress? [00:14:07] Distinguishing between biological needs and desires. [00:17:37] Peter Thiel, co-founder of PayPal and the first outside investor in Facebook. [00:25:04] Movie: The Prestige. [00:25:35] Good violence vs. bad violence [00:30:35] Mimetic models: people we look to to shape our desires; Celebristan vs. Freshmanistan. [00:33:04] Thin vs. thick desire. [00:36:00] Mimetic rivalry. [00:37:06] Cultivating thick desires. [00:40:28] Simon Marshall, PhD; Study: Haubenstricker, John E., et al. "The Effect Of Acculturation And Socioeconomic Status On Dietary Patterns In Mexican-American Women: 1716: Board# 66 May 27 3: 30 PM-5: 00 PM." Medicine & Science in Sports & Exercise 41.5 (2009): 106. [00:41:07] Exposure to TV associated with eating disorders; Study: Becker, Anne E. "Television, disordered eating, and young women in Fiji: Negotiating body image and identity during rapid social change." Culture, medicine and psychiatry 28.4 (2004): 533-559. [00:42:25] Luke's Anti-Mimetic Newsletter. [00:45:10] Celibacy. [00:47:05] Jamie Wheal; Podcast: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind. [00:48:03] Lukeburgis.com.