Episoder
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I am delighted to connect with Shawn Stevenson for the first show of 2023! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father.
Shawn was a top-tier athlete when he was in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years later, he went to college. Soon after that, he got diagnosed with degenerative disc disease.
In this episode, we get into how his background influenced his career path. We discuss fast food economies, ultra-processed food, the impact of subsidized food on our health, the gut microbiome, and the danger of seed oils. We dive into metabolic switching, the vagus nerve, and how it impacts food absorption and leaky gut. We talk about brain health and how the brain gets influenced by the food we eat, the interrelationship between the brain and metabolic health, insulin sensitivity, and the impact of inflammation on the brain. We also speak about the importance of hydration and electrolytes, and more.
IN THIS EPISODE YOU WILL LEARN:
How Shawn developed his passion for talking about nutrition and synthesizing research and got to where he is today.
How changing his thinking changed his life.
What are ultra-processed foods?
How ultra-processed foods impact the health of the average American citizen.
Why so many Americans are obese today.
Why we need to understand the connection between the brain and the gut.
What is the relationship between our immune system and our gut microbiome?
An unusual benefit of extra-virgin olive oil.
What can you do to have a healthier brain?
The critical importance of high-quality sodium for cognitive function.
Why Omega-3s are vital for our brains.
Bio:
Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He’s also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each year. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets.
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The Model Health Show
On Facebook, Instagram, YouTube, and Twitter
Shawn’s books are available on Amazon or at bookstores. -
I am delighted to have Dr. Tommy Wood joining me today. He is an Assistant Professor of Pediatrics at the University of Washington, where he studies brain injury and how lifestyle choices and environmental factors impact brain health, cognitive function, and chronic disease.
In today's discussion, we explore age-related cognitive changes and how cognitive function peaks early in life and evolves through retirement. We cover specialization versus lifelong learning, the role of memory, the effects of childhood trauma, and the physiology of dementia and Alzheimer's. We also discuss how sleep impacts brain health, lifestyle factors, labs to consider, including homocysteine and Omega-3 levels, and the value of skeletal muscle mass in preventing dementia. Dr. Wood also shares his insights on concussions, traumatic brain injuries, and supplements like creatine and sex hormones for maintaining cognitive health.
This conversation with Dr. Tommy Wood is exceptionally insightful, and I look forward to having him back on the show again.
IN THIS EPISODE YOU WILL LEARN:
Common cognitive changes that occur in perimenopause, menopause, and beyond
How some aspects of cognitive function remain relatively stable or even improve with age
Why education is not necessary for cognitive development, and how specialized careers can reduce cognitive stimulation.
How retirement impacts cognitive function
The benefits of physical activity, particularly cardiovascular fitness, for brain health
Why memory issues are not necessarily indicative of dementia
How trauma can lead to smaller brain volume
Why regular sleep and proper circadian alignment are crucial for maintaining brain health and cognitive function
Blood markers for cognitive health
Why muscle mass is essential for overall health and cognitive function
Connect with Cynthia Thurlow
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Submit your questions to [email protected]
Connect with Dr. Tommy Wood
On Instagram
The Better Brain Fitness Podcast -
I am thrilled to have Wade Lightheart joining me today. Wade is sought after by athletes and high-performing individuals for his expertise in optimizing health and fitness. He is a three-time Canadian natural bodybuilding champion, a premier global authority on natural nutrition and training methods, and the author of several books on health, nutrients, and exercise.
In our conversation today, Wade and I dive into digestion and gut health, breaking down the stages of digestion and looking at the effects of poor digestion, including muscle loss and sarcopenia. We examine the impact of low stomach acid and explore the evolution of the processed food industry since World War Two. We also discuss immunity and fasting, the benefits of hormones for overcoming weight loss resistance and enhancing muscle and metabolic health, testing to inform specific recommendations, and the role of bio-individuality.
I know you will enjoy all the actionable insights Wade shares today on optimizing your health and fitness.
IN THIS EPISODE YOU WILL LEARN:
The five stages of digestion
The role enzymes and hydrochloric acid play in the digestive process
Why probiotics are essential for maintaining the balance between good and bad gut bacteria
The consequences of poor digestion
How modern farming practices have depleted the nutritional content of food
Why muscle mass is essential for maintaining a healthy metabolism
The benefits of weight training and a protein-rich diet for retaining muscle mass
How genetic testing can help in personalizing health strategies and preventing diseases
Why lifestyle adjustments are necessary for healthy aging
How stress and trauma impact health
The education system and 365-day money-back guarantee Bioptimizers offers
Bio:
Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.
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Connect with Wade Lightheart
Bioptimizers
The Awesome Health Podcast
Recommended book:
Enzyme Nutrition by Dr. Edward Howell -
I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.
Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker.
In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements.
IN THIS EPISODE YOU WILL LEARN:
The physiologic changes that impact muscle health during perimenopause and menopause
The challenges of transitioning from an endurance athlete to a menopausal women
How Debra struggled with hormonal imbalances and inflammation during menopause
Some common exercise mistakes during perimenopause and menopause
Why recovery time between weight training sessions is essential
The importance of breathing and pelvic floor exercises
The benefits of HiT training for women in midlife
At which times during the menstrual cycle should strength training be done?
Strength training and bone health for post-menopausal women
The advantages of doing high-impact exercises on most days of the week
The merits of vibration training and infrared saunas for recovery and wellness
Supplements for muscle gain and recovery
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Submit your questions to [email protected]
Connect with Debra Atkinson
On her website
On YouTube
Instagram,
Facebook
Previous Episode Mentioned
Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson -
We have Part 2 of our two-part series on progesterone with Dr. Lindsey Berkson today.
Dr. Berkson is one of my favorite hormone experts. She has a talent for breaking complex ideas down to make them easily understandable for clinicians and the general public. She is a peer-reviewed, published researcher, bestselling author, educator, leader in thought, nutritional gastroenterology, and hormones, and a formulator and inventor.
We continue our discussion today by diving into the disruptive effects of oral contraceptives on the endocrine system, looking at the impact of progesterone on thyroid health, leaky gut, and immune function during perimenopause and menopause. We explore the role of testosterone in gut health and lab ranges for breast protection, and we also discuss progesterone resistance and reactivity, and oxytocin.
You will not want to miss this informative conversation with Dr. Lindsey Berkson. She will return to the show toward the end of this year for Part 3 of our discussion.
IN THIS EPISODE YOU WILL LEARN:
The intricate link between progesterone and thyroid function
How endocrine disruptors impact thyroid physiology
Why iodine is essential for thyroid health and cancer prevention
How progesterone relates to thyroid health
Why progesterone and estrogen are crucial for maintaining gut integrity and preventing leaky gut
How testosterone helps to prevent autoimmune diseases
What are the ideal progesterone levels for women in perimenopause and menopause?
The role oxytocin plays in women with progesterone resistance
How to overcome progesterone resistance or reactivity
The interplay between progesterone and oxytocin and their roles in bonding and pregnancy
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Connect with Dr. Lindsey Berkson
On her website
Find Dr. Berkson’s books on Amazon -
Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker.
In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance.
I am sure you will love this invaluable conversation with Dr. Betty Murray.
IN THIS EPISODE YOU WILL LEARN:
How menopause gets misconstrued as a natural state that women should endure without treatment
Why Dr. Betty believes menopause should be considered a disease state
How research on women gets neglected
Why personalized care is an essential requirement for women in menopause
How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia
Why metabolic derangement occurs, and the domino effect it can create within the body
The role nutrition and lifestyle play in managing menopause symptoms
Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification
Dr. Betty explains the three-stage process the liver uses to metabolize hormones
The role bile plays in detoxification
Why periodic detoxification is necessary for supporting liver function
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Submit your questions to [email protected]
Connect with Dr. Betty Murray
On her website
On her telemedicine platform
On Instagram
The Menopause Mastery podcast -
Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!
Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds.
Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.)
This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it!
IN THIS EPISODE YOU WILL LEARN:
What is the microbiome, and why is it important?
Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome?
The importance of stomach acid.
How do proton pump inhibitors affect gut health?
The three big things that interfere with digestion.
How pharmaceutical companies have taken over medical education.
The role of statins in women.
The importance of the Estrobolome test.
The three different types of estrogens in the body.
Why exercise is an important contributor to gut health.
The net impact of low-quality sleep on immune function.
Dr. Chutkan shares her top tips for a healthy gut microbiome.
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Connect with Dr. Robynne Chutkan
On her website
On Instagram (@gutbliss)
Books by Dr. Robynne Chutkan:
The Anti-Viral Gut: Tackling Pathogens from the Inside Out
Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage
The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief
The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out
Book mentioned:
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker -
I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women.
In our conversation, we discuss the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women.
I know you will love this invaluable conversation with Dr. Stacy Sims.
IN THIS EPISODE YOU WILL LEARN:
Why are women still excluded from many studies?
How the physiological differences between men and women begin in utero and continue through adulthood
How stress during pregnancy affects the developing fetus
How the muscle morphology of women differs from that of men
Why girls need to learn new ways to move and build strength during puberty
How tracking menstrual cycle phases helps women optimize their training
The potential long-term effects of using oral contraceptives
Why a diverse diet is essential for supporting gut health
Common misconceptions surrounding hormone therapy
Why Dr. Sims recommends creatine for women in perimenopause and menopause
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Connect with Dr. Stacy Sims
On her website
On Instagram
Facebook
TikTok -
Today, I am thrilled to connect with Josh Dech. Josh is a former paramedic and holistic nutritionist specializing in Crohn's, Colitis, and other gut-related disorders. He has collaborated with some of the most renowned doctors worldwide, and he serves as a medical lecturer at the Priority Health Academy, where he educates doctors on the holistic approach to gut health and inflammatory bowel disease.
In today's conversation, we explore the alarming statistic that 50% of all gut diseases occur in the United States, and the 105 million ambulatory care visits, 14 million hospital admissions, 236,000 deaths, and the 142 billion dollars these conditions cost annually. We dive into the impact of chronic stress, toxins, nutrient deficiencies, and life stages on gut health, and we look at the significance of the vagal nerve, the microbiome, and how it impacts mental health. We also cover dysbiosis, stool and organic acid testing, nutritional choices, and supplements.
This riveting conversation with Josh Dech contains many valuable insights, and I know you will love and appreciate it.
IN THIS EPISODE YOU WILL LEARN:
Why are gut diseases much more prevalent in the United States than in other countries?
The truth about glyphosate
How poisonous nerve agent-class chemicals get used in producing our food
How stress affects the body on a molecular level
The disruptive impact non-nutritive sweeteners have on the gut microbiome
Why fiber is essential for the gut microbiome
The impact of modern diets on gut health
How nutrient deficiencies contribute to poor gut health
The importance of the vagus nerve for gut health
What dysbiosis is, and how to address it
Why we need to avoid processed foods and focus instead on natural nutrient sources
Bio Josh Dech:
Josh is an ex-paramedic and Holistic Nutritionist specializing in Crohn’s and Colitis, as well as other related gut issues. After reversing over 250 cases of Crohn’s and Colitis (previously thought to be impossible to fix), he has been connected to some of the world’s most renowned doctors. He has since been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health and inflammatory bowel disease, and has launched a top 5% globally ranked podcast.
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Submit your questions to [email protected]
Connect with Josh Dech
On his website -
Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.
I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.
IN THIS EPISODE YOU WILL LEARN:
How Temple transformed her life by using nutrition as medicine.
Which foods tend to provoke inflammation in the thyroid gland in women?
How people’s relationships with food play into the work Temple does.
Temple shares her thoughts on woke nutrition.
Temple dives into some of the big issues with the allopathic nutrition model.
I share some interesting statistics related to American health.
How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care.
Why is it so challenging to do nutritional research?
Temple shares a starting point for addressing weight loss resistance.
What carbohydrate reduction or restriction does for us metabolically.
The benefits of following a carnivore diet.
Why do we need to read food labels and become aware of where sugar may sneak into our diets?
Temple shares her favorite ways to break plateaus.
Five ways to measure success other than the scale.
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Connect with Temple Stewart
On Instagram
TikTok
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Spotify (@the.ketogenic.nutritionist)
The Ketogenic Nutritionist Podcast
Books mentioned:
Metabolical, by Robert Lustig -
I am delighted to have my dear friend, Dr. Anna Cabeca, joining me for the fourth time today. She was with me before on episodes 94, 202, and 317.
Today, we dive into various questions from listeners about their GYN concerns, covering why suffering is optional in perimenopause and menopause and why we must refine ourselves during that life stage. We discuss the symptoms of perimenopause, explaining the best time to start using bioidentical hormones, issues with pellet therapy, especially testosterone, and various kinds of bioidentical hormones and vaginal estrogen. We also look at DHEA and testosterone therapies, symptoms to watch out for, sexual health, treatment therapy options for incontinence, and vaginal rejuvenation.
I know you will love this invaluable discussion with Dr Anna Cabeca.
IN THIS EPISODE YOU WILL LEARN:
How to navigate perimenopause and menopause proactively rather than reactively
What are the early signs of perimenopause?
Dr. Anna discusses her approach to starting bioidentical hormones
The importance of detoxification and gut health
Various types of hormone applications, including progesterone, pregnenolone, DHEA, testosterone, and estrogen
The importance of addressing the underlying cause of hormonal imbalances
What role do hormonal therapies play in maintaining vaginal health?
The limitations of certain incontinence medications
Dr. Anna introduces her Sexual CPR program
Dr. Anna shares her experience with vaginal rejuvenation procedures
Why we must only use personal care products containing clean, non-toxic ingredients
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Submit your questions to [email protected]
Connect with Dr. Anna Cabeca
On her website
On social media: @the girlfriend doctor
Previous Episode Mentioned:
Ep. 94 Reclaim Your Vibrancy, Sexuality, Health and Happiness! - with Dr. Anna Cabeca
Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor
Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More! -
I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.
In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian.
I am confident you will enjoy this conversation with Anna Vocino as much as I did.
IN THIS EPISODE YOU WILL LEARN:
How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle
Anna discusses her recent surgical menopause
How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause
The connection between nutrition and mental health
Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat?
Why we must read food labels carefully
The problem with becoming too rigid about your food choices
Anna shares how she creates her food products using only high-quality ingredients
How the recipes Anna creates are adaptable to different dietary restrictions and preferences
Ways to navigate the best options in grocery stores and farmer's markets
Bio: Anna Vocino
Anna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian.
As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.
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Connect with Anna Vocino
On her website
Eat Happy Kitchen
Substack newsletter
The Fitness Confidential podcast
The Bedside Matters podcast -
Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!
Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs.
Due to the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segmented chunks to make them easier to understand.
In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transportation of cholesterol and the role of apoptosis, apo-proteins, and apo-lipoproteins, unravel the differences between HDL, LDL, IDL, and VLDL, and explain how to calculate LDLs and triglycerides for assessing metabolic health. Dr. Dayspring also shares his preferences regarding lab values and the indicators that provide information to help him determine the early risk of cardiovascular disease.
We get into some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it more understandable.
Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.
IN THIS EPISODE YOU WILL LEARN:
What are lipids, and why are they important?
Dr. Dayspring explains what triglycerides are.
How lipids get absorbed and transported throughout the body
What lipoproteins are, and how they get classified
How cholesterols get calculated
The impact of triglycerides on cholesterol levels and cardiovascular health
How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk
What is the role of HDL particles?
How metabolic syndrome impacts cardiovascular health
Bio:
Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia. He served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.
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Connect with Dr. Thomas Dayspring
Twitter (@DrLipid)
LinkedIn -
I am thrilled to have the opportunity to connect with Dr. Tim Spector today. He is a professor of genetic epidemiology at King's College, the director of the Twins UK study, a scientific cofounder at Zoe, and a leading researcher. He is also trained in rheumatology and epidemiology and is the author of Food for Life, his most recent book on nutrition and health.
In our conversation today, we unpack the new science on the role of the microbiome, the benefits of diverse food choices, and why Dr. Spector does not support superfoods. We dive into plant-material diversity, fiber, polyphenol-rich foods, fermented foods, and protein, and explore and explore issues surrounding bio-individuality specific to fiber, the impact of antibiotics, the Predict study, the Zoe program, and research on menopausal gut microbiomes. Dr. Spector explains why he does not believe in snacking, the value of digestive rest and intermittent fasting, and why lifestyle is a critical factor in menopause and beyond. We also get into some fascinating upcoming research.
I know you will love this insightful discussion with Dr. Spector.
IN THIS EPISODE YOU WILL LEARN:
What defines a healthy gut microbiome?
Dr. Spector explains the concept of the microbiome as a virtual organ
Why dietary diversity is essential
How fermented foods and plant-based proteins improve gut health
Some interesting research on research on how menopause affects the gut microbiome
Dr. Spector describes the holistic approach of the ZOE program
Why most snacks are unhealthy, and how extending the time between meals can improve gut health
Using intermittent fasting to rest the gut and improve overall health
How a poor night of sleep can alter food choices the following day
The interplay between exercise and gut health
Dr. Spector shares some ongoing research on the impact of coffee on the gut microbiome
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Submit your questions to [email protected]
Connect with Dr. Tim Spector
On Zoe
Instagram
ZOE Science & Nutrition podcast -
I am honored to have Kristin Kirkpatrick joining me today. She is a registered dietitian, bestselling author, presenter, and dietitian with the Department of Wellness and Preventative Medicine at the Cleveland Clinic.
The fatty liver epidemic now affects one in four people globally. In our discussion today, we explore who is most at risk, the essential functions of the liver, and how factors like COVID, stress, overeating, and alcohol contribute to the problem. We dive into the role of visceral fat, and Kristin shares her go-to labs and tests for assessing metabolic health. We break down why SECO is outdated, why sugar is particularly harmful to the body, and the effects of andropause, menopause, and other hormonal changes. We also tackle the toxic diet culture, under-eating, alcohol, poor sleep, exercise, carb restriction, beneficial supplements, and how nutrigenomics can guide us in navigating bio-individuality.
I know you will love this eye-opening conversation with Kristin Kirkpatrick.
IN THIS EPISODE YOU WILL LEARN:
Why fatty liver is a silent epidemic
The connection between fatty liver, type 2 diabetes, and insulin resistance
How the COVID-19 infection impacts the liver
How non-alcoholic fatty liver gets diagnosed
What are the primary functions of the liver?
How ultra-processed foods contribute to sugar intake and impact metabolic health
Why we must nourish the body with nutrient-dense foods instead of focusing on calorie restriction
How does aging affect metabolic health?
Why it is essential to maintain muscle mass during menopause
The role of exercise in maintaining metabolic health
How nutrigenomics helps in understanding genetic influences
Connect with Cynthia Thurlow
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Submit your questions to [email protected]
Connect with Kristin Kirkpatrick
On her website
On social media: @fuelwellwithkrissy -
I am delighted and honored today to interview Dr. Lisa Mosconi. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain.
In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions.
Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.
IN THIS EPISODE YOU WILL LEARN:
How women's brains change during perimenopause and menopause
How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause
Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause
Why brain changes during menopause may lead to mental fatigue and brain fog
How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians
Why women need to consider their brain and metabolic health during perimenopause
Why estrogen is essential after menopause
The benefits of HRT for menopausal women
How stress impacts hormone production
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Submit your questions to [email protected]
Connect with Dr. Lisa Mosconi
On her website
On Instagram -
I am delighted to connect with Dr. Darshan Shah today. He is a health and wellness specialist, a board-certified surgeon, a published author, an entrepreneur, and the founder of Next Health, the world's first and largest health optimization clinic.
In our discussion today, we dive into the current state of U.S. healthcare, contrasting how the traditional allopathic model focuses on acute care and disease treatment with a preventative approach. We cover the health of children and teens, mitochondrial dysfunction, the impact of shift work on circadian rhythms, hormonal regulation through HRT and lifestyle changes, looking at Akkermansia, gut physiology, and the implications of ultra-processed foods. We also explore cutting-edge therapies like IV NAD and exosome treatments.
I am sure you will love this enlightening and informative conversation with Dr. Darshan Shah as much as I did.
IN THIS EPISODE YOU WILL LEARN:
The present state of healthcare in the United States
Why we need to be personally responsible for our health
How modern lifestyles impact mitochondrial health
The impact of shift work on healthcare providers
The interplay between gut health and hormonal changes
Why it is essential to address gut health and hormone deficiencies concurrently
The health implications of eating ultra-processed foods
Why do we need to track biomarkers regularly?
The benefits of novel therapies like IV NAD and exosome therapy
Some tips for making simple and nutrient-dense meals
Bio: Dr. Drashan Shah
Dr. Shah graduated from the accelerated 6-year MD/BS program at the University of Missouri, Kansas City, and earned his medical degree at the age of 21, becoming one of the youngest physicians in the country. He then continued his training in general surgery and trauma in Kern County, California where he performed over 10,000 operations on all body systems.
From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. He was also prolific in writing many articles published in dozens of academic journals, started a surgical education website, and was an outstanding teacher of fellow medical students and residents.
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Submit your questions to [email protected]
Connect with Dr. Darshan Shah
Next Health
On Instagram -
I am delighted to reconnect with Dr. Catharine Arnston today. She is the founder, CEO, and Chief Scientific Officer of ENERGYbits. She last joined me on Episode 226 of the podcast.
In our conversation, we dive into the importance of an alkaline lifestyle, looking at how our modern-day lifestyles expose us to toxins while contributing to soil depletion and poor-quality food. We discuss the benefits of spirulina, the effects of mitochondrial dysfunction in perimenopause and menopause, the role of free radicals and antioxidants, and the research currently being done on Me Screen, spirulina, and chlorella. We cover the differences between chlorella and spirulina, explaining how chlorella impacts the immune system and gut microbiome and how it is beneficial for cleansing, toning, healing, and overcoming hangovers. We explain how algae can help us reverse our biological or chronologic age, Catharine shares some tips for aging gracefully, and we also create a mini-course on algae.
I know you will love and appreciate today’s invaluable conversation with Dr. Catharine Arnston.
IN THIS EPISODE YOU WILL LEARN:
The health benefits of an alkaline lifestyle and how algae helps in maintaining blood PH levels
How soil degradation and over-processing impact the quality of our food
Why algae farming is sustainable and beneficial for the environment
The nutritional benefits of spirulina and chlorella compared to those of collagen.
How the non-stimulant effects of spirulina assist in ATP generation
Why mitochondrial health is crucial
How aging impacts ATP production
How chlorella aids the detoxification process
How combining spirulina with chlorella leads to optimum health
Catharine shares lifestyle hacks for aging gracefully
Connect with Cynthia Thurlow
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Submit your questions to [email protected]
Connect with Dr. Catharine Arnston
ENERGYbits - Use the code CYNTHIATHURLOW for a 20% discount on all ENERGYbits products
On Instagram and Facebook
Previous Episode Mentioned:
Ep. 226 The Incredible Benefits of Algae, Chlorella, and Spirulina with Dr. Catharine Arnston -
I am honored to reconnect with Dave Asprey today! He is the renowned father of biohacking and a New York Times bestselling author.
Dave would like a world where we all have enough free time and peace to be at full power! In this episode, he and I have a no-nonsense conversation about his newest book, Smarter Not Harder, which is my favorite of all his books! We dive into the impact of the pandemic, the art and science of environment, the laziness principle, homeostasis, and the concept behind “slope with the curve” thinking. We discuss anti-nutrients, the biohacking pathway, REHIIT training, and various other cellular hacks, including hypoxification and specialized breathing, and how trauma pertains to becoming a more efficient human. I also ask Dave about his favorite supplements.
I hope you enjoy listening to today’s conversation with Dave Asprey as much as I did recording it!
IN THIS EPISODE YOU WILL LEARN:
Why Dave chose to write his latest book now.
How Dave’s book can help you achieve homeostasis.
The 5 goals in Dave’s book that he recommends for people focus on, one at a time.
A fundamental mistake that people in the world of health and fitness often make.
How the “slope with the curve” biology works.
How you can save energy with biohacking.
The benefits of REHIT (Reduced Energy High-Intensity Interval Training).
Some foods that can negatively impact our health.
Dave shares his thoughts on dairy.
Using hypoxification as a cellular biohack.
Dave sheds some light on his favorite supplements.
The role of trauma resolution.
Connect with Cynthia Thurlow
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LinkedIn
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Connect with Dave Asprey
On his website
Danger Coffee
To open an Upgrade Labs, go to www.ownanupgradelabs.com
Books mentioned
Men Are from Mars Women Are from Venus by John Gray
Dave’s new book, Smarter Not Harder is available from most bookstores. -
I am thrilled to have Jim Kwik joining me on the podcast today.
Jim is an advocate for brain health. He is recognized widely as a global expert in memory improvement, brain optimization, and accelerated learning. He is also a New York Times bestselling author, keynote speaker, and the host of the acclaimed Kwik Brain Podcast.
In our conversation, we dive into digital dementia, exploring how our heavy dependence on technology affects our memories, learning styles, visualization, teaching methods, and lifestyle choices. We touch on the role of the reticular activating system (RAS) in learning, looking at how to foster a curious mindset. We also cover information overload, the benefits of the Pomodoro Technique for brain breaks, common middle-age concerns, and the role of nootropics.
Jim has kindly offered to give a few books away to our listeners. To participate, take a screenshot of the podcast featuring Jim and me and identify something you learned on social media, explaining how you will apply it to boost your brain health. Jim and his team will select a handful of listeners to receive an autographed copy of his book, Limitless- one of my favorites.
This discussion with Jim Kwik is invaluable, and I know you will enjoy it!
IN THIS EPISODE YOU WILL LEARN:
What is digital dementia?
Why handwriting notes is better than digital note-taking
Jim shares a whole-brain note-taking method that combines logical left-brain and holistic right-brain thinking
The benefits of visualization for learning and retaining information
Why you need to forget what you already know to learn something new
Why we need to stay curious and engage in lifelong learning
How taking regular breaks helps us to avoid information overload and maintain focus
Jim explains the Pomodoro Technique
How genetics and lifestyle impact brain health
The benefits of meditation, diet, and exercise
Why Jim is passionate about the aging brain
Bio:
Jim Kwik is an internationally acclaimed authority in the realm of brain optimization. With over 30 years of experience, Jim has dedicated his life to helping people tap into their brain’s full potential. From overcoming learning challenges after a childhood brain injury, Jim embarked on a journey with the mission to leave no brain behind. Through his teachings, Jim inspires others to unlock their innate genius, empowering them to live a life of greater power, productivity, and purpose.
Connect with Cynthia Thurlow
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LinkedIn
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Submit your questions to [email protected]
Connect with Jim Kwik
On his website
Instagram
Twitter
Facebook
YouTube
Kwik Brain Podcast
Limitless is available on the Limitless website. - Vis mere
