Nourish Balance Thrive

Computational neuroscientist and biomedical software engineer Balázs Szigeti, PhD. is on the podcast this week to talk about the science behind the increasingly popular practice of microdosing. Microdosing is broadly defined as the regular use of low-dose psychedelic substances such as LSD or psilocybin mushrooms. Distinct from psychedelic therapy or common recreational use, microdosing involves using only around 10% of a typical dose of the drug. Balázs has collaborated with the Global Drug Survey to quantitatively study drug use patterns, and most recently he designed and led the Imperial College self-blinding microdose study published in the open-access journal eLife Sciences. On this podcast, Balázs discusses the results of his study that examined whether psychedelic microdosing can improve cognitive function and psychological well-being. He reviews the existing clinical research on the topic and describes the innovative study design that enabled him to run the largest placebo-controlled study on psychedelics to date. Balázs also reveals the surprising results of the study, which suggest that expectation may play a significant role in feeling better. Here’s the outline of this interview with Balázs Szigeti: [00:00:17] Imperial College London Centre for Psychedelic Research. [00:02:47] The current science on microdosing. [00:04:12] Paper: Szigeti, Balázs, et al. "Self-blinding citizen science to explore psychedelic microdosing." ELife 10 (2021): e62878.  [00:04:18] Citizen Science and self-blinding. [00:16:26] Results of the study. [00:21:39] Sourcing LSD and LSD analogues. [00:22:24] Book: American Kingpin, by Nick Bilton. [00:24:35] Existing clinical studies on microdosing: 1. Yanakieva, Steliana, et al. "The effects of microdose LSD on time perception: a randomised, double-blind, placebo-controlled trial." Psychopharmacology 236.4 (2019): 1159-1170; 2. Hutten, Nadia RPW, et al. "Mood and cognition after administration of low LSD doses in healthy volunteers: A placebo controlled dose-effect finding study." European Neuropsychopharmacology 41 (2020): 81-91; 3. Bershad, Anya K., et al. "Acute subjective and behavioral effects of microdoses of lysergic acid diethylamide in healthy human volunteers." Biological psychiatry 86.10 (2019): 792-800. [00:27:53] The key to a strong placebo response. [00:29:36] Acute and post-acute outcomes. [00:41:44] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant. [00:44:01] Hamilton Depression Scale.  [00:52:13] Future directions and testing additional substances. [00:54:44] examine.com. [00:55:03] labdoor.com. [00:55:52] mydelica.com for Balazs’ self-blinding microdose study 2.0. [00:57:27] Limitations of the study. [01:07:27] Selfblinding-microdose.org.

Jamie Wheal is an expert in peak performance and leadership, specializing in neuroanthropology - the intersection of culture, biology and psychology. He is the co-author of the global bestseller and Pulitzer Prize nominated book, Stealing Fire, and the founder of the Flow Genome Project, an international organization dedicated to the research and training of ultimate human performance. Since founding the organization in 2011, it has gone on to become a leading voice of evidence-based peak performance, counting award-winning academics, legendary professional athletes, special operations commanders, and Fortune 500 business leaders among the hundreds of thousands of people in its global community. ​On this podcast, Jamie discusses the “meaning crisis” that we’re suffering as a society, with fundamentalism and nihilism filling the vacuum. He offers a blunt and eye-opening perspective on where we are today as a culture, why it’s so hard to make sense of the world, and how our efforts to cope are likely making things worse. Jamie explains how best to bring about healing, inspiration, and connection, so we can wake up, grow up, and show up for a world that needs us all. Jamie’s upcoming book, Recapture the Rapture, is set to release on April 27, 2021. Here’s the outline of this interview with Jamie Wheal: [00:00:28] Book: Recapture the Rapture: Rethinking God, Sex, and Death in a World That's Lost Its Mind, by Jamie Wheal. [00:00:51] Book: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, by Steven Kotler and Jamie Wheal. [00:01:22] Jamie's journey: music, mushrooms, mountains, and marriage. [00:10:10] Narcissism in the spiritual marketplace. [00:13:57] A meaning crisis. [00:17:22] Book: Omens of the Millennium: The Gnosis of Angels, Dreams, and Resurrection, by Harold Bloom.  [00:24:01] Article: The Rise of Victimhood Culture by Conor Friedersdorf. [00:24:10] Book: Outliers: The Story of Success, by Malcolm Gladwell. [00:25:08] Books by Christopher Ryan: Civilized to Death and Sex at Dawn.  [00:34:37] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristen Hawkes. [00:40:32] Neuroanthropology + cultural architecture. [00:41:33] Nitric Oxide. [00:43:12] Neuroscientist Andrew Huberman.  [00:46:22] Healing, inspiration, and connection. [00:47:31] 5 forces: respiration, embodiment, sexuality, substances, music. [00:52:23] Book: Stranger in a Strange Land, by Robert Heinlein. [00:53:49] Dr. Nicole Prause. [00:56:10] Psychedelics. [01:08:02] The importance of self-organizing groups. [01:08:41] Where trauma and talent intersect. [01:11:36] Recapture the Rapture website. [01:12:27] Get the audible version of Recapture the Rapture. [01:12:50] Stay awake, build stuff, and help out.

My guest today is Julian Abel, MD, the Director of Compassionate Communities UK. Julian was on the show a couple of years ago to discuss his innovative model for combating social isolation in the town of Frome in Somerset, UK.  The goal of his project was to improve health outcomes and quality of life, and a measurable difference was made, in both healthcare cost savings and reduced ER admissions. The work of Compassionate Communities has since spurred further initiatives and is now transforming perspectives on matters of healthcare and social wellbeing around the world.  On this podcast Julian and I talk about the power of compassion, and how reason, emotion, and inspiration can help build connection and reduce loneliness. Julian shares how Compassionate Communities is growing as a social movement and talks about what each of us can do to make the world a kinder place. He also reveals plans for Compassionate Communities USA, set to launch in the next few months with a free and inclusive conference. Here’s the outline of this interview with Julian Abel: [00:00:16] Previous podcasts with Julian: 1. Building Compassionate Communities to Improve Public Health, and 2. Maintaining Social Connection in the Era of COVID-19. [00:03:21] Compassion. [00:05:28] Oxytocin is present throughout the animal kingdom. [00:06:00] Film: My Octopus Teacher (available on Netflix). [00:06:55] Book: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity, by Brian Hare and Vanessa Woods. Podcast with Brian Hare: Survival of the Friendliest: Understanding Our Origins and Rediscovering Our Common Humanity. [00:07:07] Book: Humankind: A Hopeful History, by Rutger Bregman. [00:09:03] Julian's study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." British Journal of General Practice 68.676 (2018): e803-e810. [00:11:18] Julian’s Podcast: Survival of the Kindest.  [00:11:25] Julian’s interview with Holly Prince: Dancing in the Field of End of Life Care. [00:13:46] Compassionate Communities UK.  [00:15:50] Review on social relationships and mortality: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:17:16] Book: Sapiens: A Brief History of Humankind, by Yuval Noah Harari. [00:17:48] Book: Propaganda by Edward Bernays. [00:21:01] Julian's interview with Waleed Nesyif: It's Never Too Late for Compassion.  [00:22:28] Compassionate City Charter (and other tools). [00:23:41] How to get people to be more compassionate - reason, emotion, and inspiration. [00:23:52] James Maskell: podcast: The Community Cure: Transforming Health Outcomes Together, and book. [00:26:46] Steps an individual can take. [00:33:36] Podcasts: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD., and Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD. [00:33:57] The people you spend time with affect your health outcomes; Book: Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives, by Nicholas A. Christakis and James Fowler. [00:34:03] Article: Threats to causal inference in an increasingly connected world. [00:35:51] People who are fiercely independent or resistant. [00:39:57] Enhancing naturally-occurring networks. [00:42:10] Town planning. [00:44:23] Subsidiarity (skin in the game). [00:45:25] Compassionate Communities USA / Elevate Compassion (Coming Soon). [00:48:10] Julian's book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness. [00:49:11] Resurgence & Ecologist Magazine article: Compassion is the best medicine, by Julian Abel and Lindsay Clarke. [00:49:15] Guardian Article: The town that’s found a potent cure for illness – community, by George Monbiot.

Jessica Fern is a psychotherapist, author, public speaker and trauma and relationship expert. She has worked with individuals, couples and people in multiple-partner relationships to overcome reactive communication patterns rooted in insecure attachment and trauma. She is the author of Polysecure, a book that focuses on creating emotionally intimate and securely attached relationships with multiple partners. On this podcast, Jessica talks about attachment theory, what it means to be securely attached, and how insecure attachment could be limiting your relationships. We discuss how to raise securely attached children and how to spot the different forms of insecure attachment. We also discuss polyamory and why the success of consensual non-monogamy hinges on the attachment status of the participants. Here’s the outline of this interview with Jessica Fern: [00:00:09] La Ecovilla, Costa Rica. [00:02:47] Down to Earth with Zac Efron: Episode 3: Costa Rica. [00:03:22] Early interest in psychology. [00:04:51] Eye Movement Desensitization and Reprocessing (EMDR) therapy. [00:05:44] Attachment theory. [00:08:40] Achieving secure attachment: ARE (Available, Responsible, Engaged). [00:09:29] Daniel P. Brown; Quiz on attachment styles. [00:09:43] Expressed delight. [00:11:47] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:13:32] Book: Polysecure: Attachment, Trauma and Consensual Nonmonogamy, by Jessica Fern. [00:14:57] Attachment styles and adult relationships. [00:16:28] Insecure attachment styles. [00:19:39] Trauma. [00:23:32] Consensual non-monogamy. [00:23:59] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:28:16] Emotional and sexual exclusivity. [00:31:01] Compersion. [00:33:39] Justice jealousy. [00:37:08] Metamour relationships. [00:37:38] Polyamory structures. [00:44:51] HEARTS acronym for secure attachment. [00:48:31] Couples who argue (peacefully) are more likely to stay together; Study: Gottman, John Mordechai, and Robert Wayne Levenson. "The timing of divorce: Predicting when a couple will divorce over a 14‐year period." Journal of Marriage and Family 62.3 (2000): 737-745. [00:49:10] Dr. John Gottman. [00:49:42] Jessica’s website. [00:50:13] Podcast: The Neurophysiology of Safety and How to Feel Safe. with Stephen Porges, PhD. [00:50:15] Podcast: Oxytocin: More Than Just a “Love Hormone”, with Sue Carter, PhD.

More than 2,000 years ago, Hippocrates suggested all disease begins in the gut. He was mostly right, and we’ve talked about the gut many times on this podcast – in relation to athletic performance, optimising the gut microbiome, and even how to use probiotics. But a couple of weeks ago I realized that we’ve never talked specifically and in depth about exactly what to do when you have a gut problem. GI issues are where I started my health journey, and probably bring more clients through our doors than any other condition, and they can affect absolutely anyone - athlete or not. On this podcast, NBT Scientific Director Megan Hall and I are talking about the steps to take when your gut isn’t working right. We talk about how things tend to go awry in the first place, signs and symptoms that you have a gut problem, and the first things to try to get quick relief. Megan also discusses the most scientifically-validated lifestyle modifications, supplements, and lab tests to try, as well as the pros and cons of using antimicrobials. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:00:58] How Megan fixed her gut. [00:05:26] Why you should care about gut health. [00:06:26] Podcasts with Dr. Malcolm Kendrick: 1. Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead) and 2. A Statin Nation: Damaging Millions in a Brave New Post-health World. [00:07:30] Signs and symptoms of gut problems. [00:10:00] How things go wrong. [00:10:02] Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It. [00:11:42] First line of defense interventions; Step 1 - Diet. [00:13:57] Autoimmune Protocol (AIP).  [00:15:16] AIP recipes by Micky Trescott and Louise Hendon.  [00:16:23] Low FODMAP diet lists: comprehensive list, simpler list, app. [00:18:08] Low histamine diet; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments. [00:20:39] Carnivore diet. [00:21:33] Pegan diet. [00:22:12] Endotoxemia; Podcast: Postprandial Fatigue, Part II: Endotoxemia, Inflammation, and Mitochondrial Dysfunction. [00:24:54] Elemental diets: Physicians Elemental Diet, Dr. Ruscio's Elemental Heal.  [00:27:26] Podcast with Jason Hawrelak, PhD: How to Use Probiotics to Improve Your Health. [00:29:03] Polyphenols and fiber. [00:30:38] Soluble vs insoluble fiber. [00:31:29] Other potential triggers: coffee and alcohol. [00:34:05] Eating in a parasympathetic state. [00:34:33] Physiological sigh. [00:35:32] Simon Marshall's stress audit; Podcast: How to Manage Stress. [00:36:15] Social connection and isolation. [00:36:45] Podcast with Julian Abel, MD: Building Compassionate Communities to Improve Public Health. [00:37:18] Proper chewing. [00:39:56] Food timing in relation to exercise and sleep. [00:41:16] Bidirectional relationship between gut microbiome and circadian rhythm; Study: Mashaqi, Saif, and David Gozal. "“Circadian misalignment and the gut microbiome. A bidirectional relationship triggering inflammation and metabolic disorders”-a literature review." Sleep medicine 72 (2020): 93-108. [00:41:43] Gut microbiome diversity is associated with better sleep; Study: Smith, Robert P., et al. "Gut microbiome diversity is associated with sleep physiology in humans." PLoS One 14.10 (2019): e0222394.  [00:43:15] Probiotics. [00:44:50] Visbiome/VSL #3; Study: Cheng, Fang-Shu, et al. "Probiotic mixture VSL# 3: An overview of basic and clinical studies in chronic diseases." World journal of clinical cases 8.8 (2020): 1361. [00:46:08] Florastor; Study: Kaźmierczak-Siedlecka, Karolina, et al. "Saccharomyces boulardii CNCM I-745: A Non-bacterial Microorganism Used as Probiotic Agent in Supporting Treatment of Selected Diseases." Current Microbiology 77 (2020): 1987-1996. [00:46:55] Mutaflor; Study: Sonnenborn, Ulrich. "Escherichia coli strain Nissle 1917—from bench to bedside and back: history of a special Escherichia coli strain with probiotic properties." FEMS Microbiology Letters 363.19 (2016). [00:47:45] L. rhamnosis GG (LGG). [00:49:06] Choosing a probiotic; Probiotic Advisor database. [00:50:59] Digestive enzymes, digestive bitters, and tea. [00:54:32] Other helpful supplements. [00:54:50] General gut healing. [00:55:25] Serum derived bovine immunoglobulins (SBIs); SBI Protect. [00:56:14] ProButyrate. [00:56:52] Megan's outline for this podcast.  [00:56:58] Article: Singh, Vishal, Beng San Yeoh, and Matam Vijay-Kumar. "Feed your gut with caution!." Translational cancer research 5.Suppl 3 (2016): S507. [00:58:28] Testing: GI-MAP, Genova GI-Effects, Doctor's Data, GutBio, Organic Acids Test (for yeast). [01:05:03] Food intolerance testing. [01:06:21] Blood chemistry: signs of gut trouble. [01:07:36] Podcast: How to Interpret Your White Blood Cell Count. [01:07:46] Small Intestinal Bacterial Overgrowth (SIBO): signs and symptoms, causes. [01:08:30] SIBO indicates dysbiosis rather than overgrowth; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 1-11. [01:09:49] Pros and cons of using antimicrobials. [01:10:05] Pomegranate husk powder; Jason Hawrelak’s course; cheat sheet. [01:11:37] Bixa Pomegranate Peel Powder.  [01:13:45] Binders. [01:14:52] Dr. Josh Turknett's 4-quadrant model; Videos from his site. [01:16:51] Schedule a free 15-minute call with Megan or Clay.

My guest today is dating and confidence coach, Nick Notas. For more than twelve years he has helped men conquer their fears, build self-esteem, and develop meaningful relationships. In the age of Tinder, dating can be a challenge, and Nick offers tons of practical advice to help in that arena. One thing I really appreciate about him is his deeper focus on building confidence and communication skills, which can certainly help with dating, but surely transforms all significant relationships and social networks. On this podcast, Nick and I talk about considerations for modern-day dating. We discuss how lockdowns over the past year have affected the dating scene, and what’s likely to happen when restrictions are lifted. Nick shares some practical advice for using dating apps: how to make a good first impression, making that first message count, and giving compliments that don’t suck.  Here’s the outline of this interview with Nick Notas: [00:01:44] How Nick became a dating coach. [00:03:21] Choosing to work with men. [00:03:58] In-person retreats. [00:08:12] How dating has changed during lockdown. [00:09:47] The current state of online dating. [00:13:40] The importance of good photos and how to get them. [00:18:30] Dating apps: Tinder, Bumble, Hinge.  [00:20:40] Generational differences in dating. [00:21:04] Generation Z is having the least sex; Study: Ueda, Peter, et al. "Trends in frequency of sexual activity and number of sexual partners among adults aged 18 to 44 years in the US, 2000-2018." JAMA network open 3.6 (2020): e203833-e203833.  [00:24:04] Mindset factors. [00:24:17] Brad Stulberg; Book: Passion Paradox; Podcast The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life; NBT Podcast with Brad: How to Harness Productive Passion and Avoid Burnout. [00:25:02] Satisfaction within arranged marriage: Epstein, Robert, Mayuri Pandit, and Mansi Thakar. "How love emerges in arranged marriages: Two cross-cultural studies." Journal of Comparative Family Studies 44.3 (2013): 341-360. [00:27:47] Creating opportunity to find connections. [00:31:25] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer, PhD.   [00:33:31] Article: How to Write a Good First Message in Online Dating.  [00:39:25] How to give compliments that don't suck. [00:42:32] Reconnected Dating on YouTube; Dating 101.

Stephen Patterson, PhD is an Associate Professor in Applied Exercise Physiology & Performance and the director of the Centre for Applied Performance Sciences at St. Mary’s University in London. Stephen has published more than 60 scientific research papers investigating strategies to improve performance in clinical groups and elite athletes, with a focus on the adaptation and response to exercise. He is currently investigating the use of blood flow restriction and ischemic preconditioning before and during exercise. On this podcast, Stephen discusses blood flow restriction (BFR) training, including what it is, how it works, and who can benefit from it.  He shares the importance of using cuffs and properly measuring the pressure they apply, as well as things to look for when purchasing a set. He also shares some conclusions drawn from recent BFR research, including the optimal number of reps, effects of BFR on bone and tendons, and the most important factor when aiming for muscle hypertrophy. Here’s the outline of this interview with Stephen Patterson: [00:00:24] Stephen's background and interest in exercise physiology. [00:01:45] Blood flow restriction (BFR) training. [00:02:45] Questions from Eric Helms, Mike T Nelson, and Greg Potter. [00:03:16] Effects of BFR on athletic performance. [00:05:32] BFR with aerobic exercise (cycling); Study: Christiansen, Danny, et al. "Cycling with blood flow restriction improves performance and muscle K+ regulation and alters the effect of anti‐oxidant infusion in humans." The Journal of physiology 597.9 (2019): 2421-2444. [00:06:32] Why use BFR. [00:07:54] The value of using cuffs. [00:08:44] Use of BFR by practitioners; Study: Patterson, Stephen D., and Christopher R. Brandner. "The role of blood flow restriction training for applied practitioners: A questionnaire-based survey." Journal of sports sciences 36.2 (2018): 123-130. [00:09:37] Jeremy Loenneke; Studies using elastic knee wraps: Loenneke, Jeremy P., et al. "The acute response of practical occlusion in the knee extensors." The Journal of Strength & Conditioning Research 24.10 (2010): 2831-2834, Loenneke, Jeremy P., et al. "Blood flow–restricted walking does not result in an accumulation of metabolites." Clinical physiology and functional imaging 32.1 (2012): 80-82. [00:11:58] Delfi's Personalized Tourniquet System for Blood Flow Restriction. [00:12:56] What to look for when purchasing a BFR system. [00:13:03] B Strong; Podcast with Jim Stray-Gundersen MD: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan. [00:20:58] Aerobic exercise and BFR; Study: Ferguson, Richard A., et al. "Blood‐flow‐restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance‐trained athlete." Experimental Physiology (2021). [00:23:08] Protocol for hypertrophy. [00:23:55] 75 reps is often a recommended volume; more is not better. [00:28:17] Releasing the cuffs between exercises. [00:28:42] Potential effects on endothelium; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296. [00:30:19] BFR compared to other forms of training. [00:30:47] Lifting to failure more important that amount of weight lifted; Study: Burd, Nicholas A., et al. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied physiology, nutrition, and metabolism 37.3 (2012): 551-554. [00:32:55] Effects on bone density. [00:34:49] Japanese study in 2006 found no effect on tendon thickness: Abe, T., et al. "Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU‐walk training." Equine Veterinary Journal 38.S36 (2006): 345-348. [00:34:58] Recent German study showed positive effects on tendon stiffness: Centner, Christoph, et al. "Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training." Journal of Applied Physiology 127.6 (2019): 1660-1667. [00:35:16] Case studies demonstrating structural tendon improvements: Skovlund, Sebastian V., et al. "The effect of low‐load resistance training with blood flow restriction on chronic patellar tendinopathy—A case series." Translational Sports Medicine 3.4 (2020): 342-352. [00:36:09] Combining BFR with ischemic preconditioning. [00:41:36] Motor unit recruitment. [00:42:53] Further research coming up. [00:44:50] Effects on cognitive function. [00:45:45] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise. [00:46:18] St. Mary’s University MSc program in Strength and Conditioning. [00:47:13] Stephen's recent review: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533. [00:47:22] Find Stephen on Twitter.

Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania’s highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it’s not low-carb). Here’s the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in evolutionary anthropology. [00:02:38] Dan Lieberman. [00:03:09] Energy expenditure. [00:03:58] Working with the Hadza people of Tanzania. [00:06:24] Hadza researchers: Brian Wood, Frank Marlowe, and David Raichlen. Podcast with David Raichlen: Wired to Run: Why Your Brain Needs Exercise. [00:07:07] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:08:15] Paper: Eaton, S. Boyd, Melvin Konner, and Marjorie Shostak. "Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective." The American journal of medicine 84.4 (1988): 739-749. [00:08:47] What changed in modern culture. [00:09:52] Wearable GPS devices on Hadza men and women. [00:12:23] Video: The Intense 8 Hour Hunt, from David Attenborough’s Life of Mammals. [00:16:32] How the Hadza think and feel. [00:21:16] Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, by Herman Pontzer, PhD. [00:24:35] The body adapts to the lifestyle. [00:25:03] Constrained energy expenditure model. [00:26:18] A fixed energy budget. [00:29:08] Overtraining syndrome; Relative Energy Deficiency in Sport (REDS) and why eating more isn't the answer. [00:31:23] Race Across the USA study: Thurber, Caitlin, et al. "Extreme events reveal an alimentary limit on sustained maximal human energy expenditure." Science advances 5.6 (2019): eaaw0341. [00:37:00] Implications for obesity. [00:37:59] Researcher Kevin D. Hall, PhD. [00:41:25] Richard D. Feinman, PhD; Podcast: A Guide to Flawed Studies with Richard Feinman. [00:43:48] How to lose weight: cut calories without being miserable. [00:44:33] Why gastric bypass surgery works. [00:45:42] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:47:50] Robb Wolf book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You; Podcast: Wired to Eat with Robb Wolf. [00:48:07] Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, by Stephan Guyenet, PhD. [00:50:31] Bodybuilding; Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:54:40] Exercise to keep weight off. [01:01:25] Where to find Herman: Pontzer Lab at Duke; Twitter. [01:01:55] hadzafund.org [01:02:23] Curiositystream documentary on the Hadza: Growing Up Hadza.

It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn’t acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they’re good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:04:30] Blood flow restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan with Dr Jim Stray-Gundersen MD. [00:04:51] Podcast: Wired to Run: Why Your Brain Needs Exercise, David Raichlen. [00:05:41] What are omega-3 fatty acids? [00:06:31] Picture of omega-3 fatty acids. [00:08:40] Finding omega-3s in the diet; Review: Saini, Ramesh Kumar, and Young-Soo Keum. "Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance—A review." Life sciences 203 (2018): 255-267. [00:09:16] Poor conversion from ALA to EPA/DHA: Gerster, Helga. "Can adults adequately convert a-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?." International journal for vitamin and nutrition research 68.3 (1998): 159-173. [00:10:56] Why EPA and DHA are important. [00:11:38] Conditions associated with inadequate omega-3 intake. [00:12:02] Whole foods vs. supplements; other micronutrients. [00:12:42] Krill oil vs. fish oil; Studies: 1. Ulven, Stine M., et al. "Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers." Lipids 46.1 (2011): 37-46. 2. Schuchardt, Jan Philipp, et al. "Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations-a comparative bioavailability study of fish oil vs. krill oil." Lipids in health and disease 10.1 (2011): 1-7. 3. Maki, Kevin C., et al. "Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women." Nutrition research 29.9 (2009): 609-615. 4. Mödinger, Yvonne, et al. "Plasma kinetics of choline and choline metabolites after a single dose of SuperbaBoostTM krill oil or choline bitartrate in healthy volunteers." Nutrients 11.10 (2019): 2548. [00:16:59] Megan's outline for this podcast. [00:18:21] Algae-based omega-3 supplements. [00:19:40] Omega 6:3 ratio; Paper: Simopoulos, Artemis P. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine & pharmacotherapy 56.8 (2002): 365-379. [00:25:54] Should we be supplementing with grams of fish oil? Studies: 1. De Magalhães, João Pedro, et al. "Fish oil supplements, longevity and aging." Aging (Albany NY) 8.8 (2016): 1578. 2. Strong, Randy, et al. "Longer lifespan in male mice treated with a weakly estrogenic agonist, an antioxidant, an α‐glucosidase inhibitor or a Nrf2‐inducer." Aging cell 15.5 (2016): 872-884. 3. López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2015): 1181-1188. [00:27:42] No support for omega-3 (fish oil) in the prevention of cardiovascular disease; Meta-analysis: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-233. [00:29:12] Signs you're supplementing too much fish oil. [00:30:26] Podcast: How Oxidative Stress Impacts Performance and Healthspan [00:30:43] Elevated blood glucose omega-3 supplementation; Study: Friday, Karen E., et al. "Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes." Diabetes care 12.4 (1989): 276-281. [00:31:01] Immunosuppressive effects of supplementing omega-3s: Fenton, Jenifer I., et al. "Immunomodulation by dietary long chain omega-3 fatty acids and the potential for adverse health outcomes." Prostaglandins, Leukotrienes and Essential Fatty Acids 89.6 (2013): 379-390. [00:34:17] Stages of life when omega-3s are especially important. [00:34:48] Specialized pro-resolving mediators; STEM Talk podcast episode: David LeMay Talks About Countering Inflammation with SPMS. [00:35:31] DHA to mitigate traumatic brain injury; Study: Bailes, Julian E., and Vimal Patel. "The potential for DHA to mitigate mild traumatic brain injury." Military medicine 179.suppl_11 (2014): 112-116. [00:35:45] DHA for cognitive function and aging; Study: Weiser, Michael J., Christopher M. Butt, and M. Hasan Mohajeri. "Docosahexaenoic acid and cognition throughout the lifespan." Nutrients 8.2 (2016): 99. [00:37:20] omega-3s for athletic performance; Review: Gammone, Maria Alessandra, et al. "Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport." Nutrients 11.1 (2019): 46. [00:38:54] omega-3s during pregnancy; Studies: Greenberg, James A., Stacey J. Bell, and Wendy Van Ausdal. "Omega-3 fatty acid supplementation during pregnancy." Reviews in obstetrics and Gynecology 1.4 (2008): 162; 2. Braarud, Hanne Cecilie, et al. "Maternal DHA status during pregnancy has a positive impact on infant problem solving: a Norwegian prospective observation study." Nutrients 10.5 (2018): 529. [00:39:44] Excess omega-3 consumption during pregnancy could be detrimental to offspring; Study: Church, M. W., et al. "Excess omega-3 fatty acid consumption by mothers during pregnancy and lactation caused shorter life span and abnormal ABRs in old adult offspring." Neurotoxicology and teratology 32.2 (2010): 171-181. [00:40:12] Testing: The Omega Index test; Framingham Heart Study: Harris, William S., et al. "Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study." Journal of clinical lipidology 12.3 (2018): 718-727. [00:42:34] Bottom line: More may not be better. [00:43:09] SMASH fish - sardines, mackerel, anchovies, salmon, herring (also black cod), 3-4x/week. [00:49:30] Schedule a free 15 min call with Megan.

It’s been about five years since Advanced Biomechanics Coach Nigel McHollan last joined me on the podcast to talk about bike fit. Certified as a Primal Health Coach, a SOMA Breath Work Meditation Instructor, and Level 4 Strength and Conditioning Coach, Nigel has since developed and deepened his health and wellness practice. Also with us today is Certified Health Coach and SOMA Breathwork Instructor, Kara Lynn Kelly. On this podcast, Nigel and Kara discuss breathwork and it’s many benefits including stress relief and improved overall health, as well as altered states of consciousness. We compare some of the different types of breathwork to choose from, and also look at some of the beneficial aspects of nasal breathing - yes, even during exercise and sport. Kara also guides us through a short breathwork session right here on the podcast so you can get a sense of it’s calming and centring effects. See how you feel after just a 10-minute session! I’m excited to announce that Nourish Balance Thrive has partnered with Nigel and Kara to offer a live eight-week Energised Meditation breathwork group program beginning March 4, 2021. Click here to sign up. Here’s the outline of this interview with Nigel McHollan and Kara Kelly: [00:00:11] Nigel’s previous appearance on the podcast: Bike fit done right with Nigel McHollan. [00:00:47] Book: Back mechanic by Stuart McGill. [00:01:08] Stuart McGill on STEM Talk and interviewed by Greg Potter. [00:05:00] Soma breathwork. [00:06:15] Kelly's introduction to breathwork. [00:09:27] Influence of CO2 on the Default mode network (DMN). Study: Xu, Feng, et al. "The influence of carbon dioxide on brain activity and metabolism in conscious humans." Journal of Cerebral Blood Flow & Metabolism 31.1 (2011): 58-67. [00:10:15] Anatomy of a breathwork session. [00:12:30] Biochemistry behind breathwork experiences. [00:15:12] Comparing different breathwork techniques. [00:17:42] Setting of intentions. [00:17:53] Stanislav Grav: Holotropic breathwork. [00:18:09] Podcast: How to Fix Your Breathing to Improve Your Health, with James Nestor. Book: Breath: The New Science of a Lost Art, by James Nestor. [00:18:15] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku. [00:18:53] Pranayama vs. Soma; Article: What Is Breathwork? Explanation Of Different Breathing Techniques Vs. Pranayama. [00:19:19] Niraj Naik, founder of Soma. [00:20:10] Progressive Muscle Relaxation [00:20:54] Books by Yogani: Deep Meditation - Pathway to Personal Freedom and Spinal Breathing Pranayama - Journey to Inner Space. [00:24:44] Joe Dispenza. [00:25:13] Field Coherence. [00:26:40] Muscular Bonding. [00:29:54] Book: The story of the human body by Daniel Lieberman. [00:30:59] Podcast: Wired to Run: Why Your Brain Needs Exercise, with David Raichlen, PhD. [00:34:15] Mouth taping. [00:34:47] Dr. Phil Maffetone. [00:35:07] Patrick McKeown on nasal breathing. Book: The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionise your health and fitness, by Patrick McKeown. [00:36:04] Bohr effect. [00:37:37] Sweet Beat App. [00:39:15] Elite HRV; CorSense. [00:40:00] Sample breathwork session. [00:53:22] Do a breath retention time test first thing in the AM. [00:55:04] Sign up for the 8-week Energised Meditation group program. [00:55:17] Find Kara on Facebook; Find Nigel on Facebook/Messenger; Nigel’s website.