Mastering Nutrition

Riboflavin is the ultimate fat-burning nutrient. 🔥 Could you need more of it? This episode covers the signs you could need a just a little more, and what it would look like if you started running real low. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/ Here are some previous posts on riboflavin: Your “MTHFR” is Just a Riboflavin Deficiency (written version) https://chrismasterjohnphd.com/riboflavinmthfr Your “MTHFR” is Just a Riboflavin Deficiency (video version) https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/ Access the show notes, transcript, and comments here.

Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/ask-us-anything-about-gut-health

Niacin is great! BUT… It can hurt your liver. 😟 This episode covers a protocol to make sure niacin doesn’t hurt your liver. It covers the specific form you take, your health history, the dose, and what to take it with to protect your liver. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex’s blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 How to Take Niacin Without Getting Diabetes https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes How to Take Niacin Without Flushing https://chrismasterjohnphd.com/lite-videos/2019/05/28/take-niacin-without-flushing Access the show notes, transcript, and comments here.

Ugh, the NIACIN FLUSH! 🥵🥵🥵 This episode covers what to do and what NOT to do to avoid it. It covers slow-release niacin, extended-release niacin, inositol hexanicotinate, niacinamide, aspirin, and waiting it out. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex’s blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 How to Take Niacin Without Getting Diabetes https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes Access the show notes, transcript, and comments here.

Here’s how to take NIACIN 😁… without getting DIABETES. 😔 Alex Leaf and I did a HUGE podcast on niacin, and Alex looked at the data on whether it is safe and effective to use for preventing heart disease. Based on that data, one out of every 18 people who use it for this purpose get saved from heart disease, but for every 7 people saved from heart disease, 3 get diabetes. In this episode I cover Alex’s idea on how to take niacin without getting diabetes. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here is Alex’s blog post on this specific topic: https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Should You Use Niacin to Lower Your Blood Lipids? https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721 Access the show notes, transcript, and comments here.

Should you use niacin to lower your blood lipids? For every seven people that this saves from heart disease, three get diabetes. This episode covers alternative strategies to achieve the same effect of niacin on blood lipids without the risk of diabetes. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food The Best Blood Test for Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin Access the show notes, transcript, and comments here.

Here’s why the best test for niacin status is HDRI’s NADH/NADPH, how to use it to calculate the niacin number, and what numbers you should be aiming for. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men How to Get Enough Niacin From Food https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food Access the show notes, transcript, and comments here.

Here’s how to get NIACIN from FOOD. 🍲😋 I recommend getting a half gram to a gram of protein per pound of bodyweight (double this if you measure your weight in kilograms), which contributes to your niacin status, as well as 20 milligrams of preformed niacin from food per day. So, here are your foods, arranged in five tiers. Tier 1 supplies close to 15 mg or more per serving. Fresh yellowfin or shipjack tuna, anchovies, liver (beef, lamb, pork), unfortified nutritional yeast in the amount of 3 heaping tbsp. Tier 2 supplies 7-14 mg per serving. Peanuts and peanut butter, liver (veal, chicken, turkey), most fresh meat products from typical farm animals and game if they are lean cuts, certain fish (canned or fresh bluefin tuna, salmon, mackerel, yellowfin, halibut, American shad, sturgeon, cod, mahimahi, and bluefish), certain seeds (hemp, chia, sunflower). Tier 3 supplies 3-6 mg per serving. Most but not all other finfish (but not shellfish); sesame seeds and tahini, pumpkin and squash seeds, pine nuts, almonds, chestnuts, flax seeds, peas, cuts of meat that are not muscle or liver or are fattier, many mushrooms (white, portabella, shiitake, oyster, crimini), coffee (caffeinated, Italian “heavy” roast, 10 g/cup). Tier 4 supplies 1-2 mg per serving. Bulking up on these “don’t hurt” your niacin status. Most beans, most crustaceans, processed meats, white and sweet potatoes, tomatoes, kale, cabbage, coffee (caffeinated, 10 g/cup, French “dark” roast, at high end or New England “light” roast at low end). Tier 5 supplies less than 1 mg per serving. Virtually all other foods that are not mostly fat, mostly sugar, or unenriched refined flours contain some niacin. They are harmless if you eat abundantly from tiers 1-3 first, but harmful if you do not, especially if they also serve to stop you from bulking up on tier 4 foods, which is necessary if you don’t meet your requirement from tiers 1-3. Just bad for niacin status. Fat, sugar, and unenriched refined flours are the most displacing. The more of these foods you eat, the lower your niacin status will be. Most enriched flours are in tier 2 or 3. Traditionally processed whole grains are likely to occupy tier 4. Honorable Mentions Some foods are rich but not consumed in enough quantity to be relevant: dried spirulina, chilli powder, coriander, paprika, parsley, ginger, tarragon, red or cayenne pepper would all occupy tier 2 at 100-gram servings. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aginghttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ How To Know If You Need More Niacinhttps://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/ Coffee! How to Free the Locked-Up Niacinhttps://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/ How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Do Women Need More Niacin Than Men? https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men Access the show notes, transcript, and comments here.

Do women need more niacin than men? The RDA says they need less. But the evidence suggests otherwise. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin How to Free the Niacin in Grains and Seeds https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds Access the show notes, transcript, and comments here.

Are your whole grains and seeds good sources of niacin? That depends on you prepare them! Whole grains have 80-90% of their niacin locked up, and seeds have 40% of their niacin locked up. This episode covers how to free the bound niacin. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101 This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references: Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/ Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/ Here are other recent episodes on niacin: Should You Inject Yourself With NAD+? https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/ The Best Form of Niacin for Anti-Aging https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/ How to Safely Take Nicotinamide Riboside for Anti-Aging https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging How to Know If You Need More Niacin https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin Coffee! How to Free the Locked-Up Niacin https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin Access the show notes, transcript, and comments here.