Episodit
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Do you want clean, but effective skincare? It seems so hard to find, but Vitali offers an amazing solution.
In todayâs bonus episode on the Biohacking Superhuman Performance Podcast, I chat with Dr. Suzanne Ferre and Debbie Barber, cofounder of Vitali Skincare, about one of my favorite skincare lines. We discuss the benefits of GHK copper peptide in skin care and how GHK copper, a bioregulator peptide, improves collagen and elastin production, repairs DNA damage, and prevents senescence in skin cells. It also increases blood flow and can help with hair regrowth. We discuss the best way to apply Vitali products with GHK copper peptides. The formula of GHK copper products also includes brown algae for protection against glycation and squalane oil for moisturization. Vitaliâs products are suitable for sensitive skin and can be used before and after procedures for better healing.
In this conversation, Dr. Ferree, Debbie, and I discuss the importance of cellular turnover and the role of ingredients like retinol and bakuchiol in promoting healthy skin. We also mention the significance of exfoliation and the use of sunscreen. We finish this episode with a discussion about the new copper-infused sleep mask and upcoming products from Vitali Skincare as well as a special offer!
As part of Vitali's Mother's Day sale, a complimentary full-size bottle of Bakuchiol oil is offered for FREE with purchases of $199 or more from Vitali Skincare.
Thank you to our sponsors for making this episode possible:
Fatty15: Visit http://fatty15.com/NAT and use promo code NAT to save.
Mitopure: Use code NAT10 for 10% your order at https://www.timelinenutrition.com/shop/nutrition
BiOptimizers: Go to biOptimizers.com/Bionat and use promo code BioNat during checkout to save 10%.
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
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Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Find more from Dr. Suzanne Ferre:
Website: https://vinemedical.com/
Youtube: https://www.youtube.com/channel/UC1RFVKncx0pSqHfiTekv77A
Instagram: @drsferree
Counterclockwise Book: https://a.co/d/aqXgV5B
Find more from Debbie Barber:
Website: https://www.vitaliskincare.com/pages/about-us
Debbieâs Blog: https://www.vitaliskincare.com/blogs/inside-out
What we discuss:
00:00 Introduction and Background
08:33 The Importance of Penetration and Bioavailability
25:07 Creating Clean and Effective Skincare Products
33:08 GHK Copper Products for Men and Menopause
39:51 Upcoming Products from Vitali Skincare
48:31 Exploring the Benefits of Peptides in 'Counterclockwise'
55:21 Special Offer: Free Bakuchiol Oil with Purchase
Key Takeaways:
GHK copper peptide is a bioregulator that improves collagen and elastin production, repairs DNA damage, and prevents senescence in skin cells.
Topical application of GHK copper is more effective in treating the nearest area and can be used for skin care and hair regrowth.
GHK copper products also include brown algae for protection against glycation and squalane oil for moisturization.
These products are suitable for sensitive skin and can be used before and after procedures for better healing. Copper-infused skincare products, like the Vitali Restore Cell line, offer numerous benefits for the skin.
Ingredients like retinol and bakuchiol promote cellular turnover and help improve the appearance of fine lines and wrinkles.
Exfoliation is essential for removing dead skin cells and maximizing the effectiveness of skincare products.
Sunscreen should always be used to protect the skin from harmful UV rays.
The new copper-infused sleep mask from Vitali Skincare provides antimicrobial benefits and can improve the appearance of the skin around the eyes.
Upcoming products from Vitali Skincare include sunscreen and a hair product.
More is not necessarily better when it comes to GHK copper, and the 3% concentration is often the sweet spot for most people.
Copper-infused gloves can help protect the hands from sun damage while driving.
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Have you experienced an injury that just won't seem to heal? It may be time to look beyond the site of pain and consider the impact of stress on your body.
In this episode of Biohacking Superhuman Performance, I chat with Charlie Cates about Muscle Activation Technique (MAT) - a unique approach to addressing pain and injury by focusing on the activation of inhibited muscles. Through targeted isometric contractions or manual stimulation, MAT aims to restore efficient muscle contraction, allowing the body to better withstand external forces and protect itself from pain and injury.
We discuss MAT compared to other modalities and the fact that MAT recognizes that the source of the problem may not always be local. This conversation offers advice on the benefits of MAT, and how it can increase longevity and physical freedom. By helping to heal and prevent long-term, nagging injuries, MAT can keep people engaged in their favorite activities.
Overall this episode offers guidance on using MAT to identify the true source of the pain problem, improve communication within the body, and keep muscles functioning well
Charlie Cates graduated from Northeastern Illinois University, where he earned a Master of Science degree in exercise science. He specializes in helping his clients and community live healthier and stronger lives through exercise that is sustainable and pain-free. He is a certified Muscle Activation TechniquesÂź practitioner and is one of Chicagoâs most sought-after specialists for muscle and joint issues.
He authored the book âThe Exercise For Life Methodâ, and co-hosts the Exercise Is HealthÂź podcast with his wife, Julie. He has two amazing children who give him a greater reason to prioritize his health every single day. His current long-term goal is to have a dunk contest with his son when he is 50 years old.
Thank you to our sponsors for making this episode possible:
Neurohacker Collective: Visit neurohacker.com/nathalie and use code NATHALIE
BEAM Minerals: Get 20% at https://www.beamminerals.com by using the code Nathalie
Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com
Find more from Charlie Cates:
To work with Charlie: www.exerciseforlifestudios.com | https://www.matschaumburg.com/
Instagram: @CharlieCates
To find an MAT practitioner near you go to www.muscleactivation.com
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: www.NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
What We Discuss:
(1:00) Getting started in MAT
(4:30) Muscular Activation Technique
(12:00) MAT vs other modalities
(19:00) Do emotions cause muscular dysfunction?
(22:10) Fascia is the new black
(24:10) What a MAT session is like
(31:00) Common nagging injuries
(39:00) Current developments for MAT
(45:00) Find more from Charlie Cates
Key Takeaways:
MAT aims to "activate" inhibited muscles through targeted isometric contractions or manual stimulation. Once activated, the muscles can contract more efficiently, withstanding greater external forces and protecting the body from pain or injury. MAT views these neurological weaknesses as communication issues rather than strength issues, and the assessment identifies positions where muscles cannot contract or sustain contraction on demand.
MAT is different from other modalities in the fact that it specifically addresses the dormant muscles that arenât working properly.
Just because the pain is local, doesnât mean the problem is local.
If you want to be active, MAT can keep you active. It helps heal and prevent long-term, nagging injuries. It also helps people recover faster after surgery if they incorporate MAT before surgery. MAT offers longevity and physical freedom by keeping your muscles functioning well and even contributes to bone health.
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Puuttuva jakso?
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Ever wondered whatâs true and whatâs not when it comes to insulin sensitivity, womenâs hormones, and fat-loss peptides? There is a lot of information no matter where you look, and itâs hard to know what to believe!
In this episode on the Biohacking Superhuman Performance Podcast, I talk with Karen Martel, and Dani Hamilton about popular health trends, separating fact from fiction. We discuss the importance of purchasing peptides from reputable labs to ensure safety and quality, emphasizing that cheap deals may lead to scams.
We also explore the highly individualized nature of blood sugar, revealing that 93% of people in the US are metabolically unhealthy. We even get into the dangers of oats and oat milk!
We dive deep into the role of estrogen and progesterone in preventing breast cancer, dispelling the misconception that these hormones are dangerous for women in menopause.
This conversation also focuses on the effectiveness of weight loss peptides, such as semaglutide (Ozempic) and tirzepatide (Mounjaro), the benefits of these peptides beyond weight loss, and how to optimize the results.
Karen Martel is a hormone specialist who provides women with accurate, evidence-based information and support regarding peri and post menopause, enabling them to make more informed choices about the management of their hormones and provide a better pre and post-menopausal quality of life. Dani Hamilton is a Functional Nutrition Therapy Practitioner who helps people find freedom from sugar and carb cravings with real food and lifestyle tips so they can heal the body, balance blood sugar, lose weight, and feel amazing!
Thank you to our sponsors for making this episode possible:
LVLUP: Use code NAT10 to save 10% off at https://lvluphealth.com/
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Find more from Karen Martel:
Website: https://karenmartel.com/
Instagram: https://www.instagram.com/karenmartelhormones/
Podcast: https://karenmartel.com/category/ontrack-podcast/
Find more from Dani Hamilton:
Website: https://www.daniellehamiltonhealth.com/
Instagram: https://www.instagram.com/daniellehamiltonhealth
Podcast: https://www.daniellehamiltonhealth.com/podcast
What we discuss:
(2:13) Donât buy cheap peptides
(9:00) The impact of oat milk on blood sugar
(19:00) CAROL bike vs Peloton
(23:00) Misinformation about womenâs hormones
(36:00) Hormone pellets
(42:00) Weight loss peptide side effects
(55:00) Blue light and metabolic health
(1:00:00) Shame and judgment around weight loss peptides
(1:10:00) Fasting and insulin sensitivity
(1:15:00) Where to find more from Nat, Dani, and Karen.
Key Takeaways:
Buying peptides is already a leap. Donât opt for cheap deals as youâre likely to get scammed. If you buy from a proper lab, you have the ability to go back to them if something goes wrong. They keep partials of each vial to re-test if needed. Make sure youâre finding someone who is doing the work and can vouch for the research.
Blood sugar is completely bio-individual. However, 93% of people in the US are metabolically unhealthy. Oats and oat milk both break down into pure sugar, causing blood sugar issues in these individuals. Itâs an assault on the body!
Research shows estrogen and progesterone can help prevent breast cancer. Itâs not a danger to women in menopause. Estrogen is one of the most important hormones - related to preserving the brain, insulin sensitivity, heart health, and more. It has about 800 different functions!
Weight loss peptides (semaglutide/Ozempic, tirzepatide/Monjarou) are highly effective and have shown benefits other than weight loss, like brain health, improving insulin sensitivity, and more. While there can be some negative side effects, itâs very rare. As long as you focus on protein, exercise, and a healthy lifestyle, weight loss peptides can aid immensely.
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Weâve all heard of the placebo effect, so we know with certainty that our minds have healing abilities. But how powerful is it really?
In this episode of Biohacking Superhuman Performance, I chat with Brandy Gillmore about her life-changing injury and how she healed herself with her mind. We discuss the power of positive reinforcement, the importance of repetition in creating new positive neuropathways, and how emotions influence healing. Itâs important to be careful with how you talk to yourself so that youâre not reinforcing negative energy. Our conversation covers biophotons, and their implications in healing due to the effect it has on cellular proliferation.
Overall, this episode offers guidance for working on your health outside of conventional methods and the power our emotions have over the body.
Brandy Gillmore is a motivational speaker, author, and consultant. Her expertise began after her own devastating illness when she found herself somewhere she never thought sheâd be â disabled, spending most of her days in bed, on various forms of morphine, and yet still in extreme pain. For years, one doctor after another told her there was nothing they could do for her. Thatâs when Brandy became determined to get her life back. She spent several years studying and researching and eventually began to discover key insights that became life-changing. Since her incredible recovery, Brandy works with people worldwide to understand the profound impact that stress and emotions can have on their bodies and their lives.
Thank you to our sponsors for making this episode possible:
BodyBio: Visit BodyBio.com today and get 15% on your first order with code Nathalie
Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com
Inside Tracker: Use code NIDDAM to save 20% at https://www.insidetracker.com
Find more from Brandy Gillmore:
Website: https://brandygillmore.com/
Ted Talk: https://youtu.be/5dEbqRYqY_0?si=COa00XWw3s1zoGQY
Podcast: Heal Yourself Change Your Life
Instagram: @brandygillmore
Book Now Available: Master Your Mind & Energy To Heal Your Body (Kindle, Amazon, Barnes & Noble)
Love what you heard on this episode? Special Offer for Listeners of this Podcast: get a free 90 Minute Training with Brandy Gillmore plus a special offer - go to brandygillmore.com/Nat-Gift
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: www.NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
What We Discuss:
(1:30) Healing with the mind - Gillmoreâs Work
(3:00) Life changing injury
(8:30) Placebo effect and belief
(12:00) Open-Label Placebo Studies
(15:00) How emotions influence healing
(21:00) Amplifying emotions
(28:00) Creating positive neuropathways
(34:00) The shift from effort to full healing
(38:00) Coaching others in mind healing
(42:00) Biophotons
(54:00) Homunculus map
(56:00) Pain relief through mindset
(1:08:00) The 4 minute mile principle
(1:11:00) Find more from Brandy Gillmore
Key Takeaways:
When it comes to healing with the mind, it takes real mental change. You must work on your patterned way of thinking, reinforcing good or positive energy. You can create positive neuropathways in your brain to fight the negative. Working on optimism helps, but you must amplify the emotions and really feel it.
Our subconscious is a very powerful thing. How you speak to yourself can affect how you live and feel. By amplifying your emotions, you can help influence your subconscious by delivering a different message. Repetition helps develop these patterns, which in turn can enhance your healing.
Biophotons are light particles that are generated within the body and are constantly radiated from the body's surface. These spontaneous emissions are thought to be associated with the generation of free radicals due to energy metabolic processes. Research shows biophoton emissions affect cellular proliferation, meaning it should be able to aid in healing. Some studies have shown that emotions influence biophotons. But more studies are currently being done.
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Have you tried all of the popular detox methods, but continually feel worse and worse?
In this episode of Biohacking Superhuman Performance, I chat with Dr. Dan Pompa about why popular detox methods arenât the answer to many of the chronic problems people are suffering from. True detox starts within the cell, and Dr. Pompa discusses the 5 Rs - a step by step guide to cellular health. We also discuss many detoxification myths, hormone resistance (which can be caused by toxins in the cell!), and the process of hormesis.
Overall, this episode offers guidance on upregulating your cell's detox pathways, how to adapt to good stress for maximum benefits and the importance of reducing inflammation.
For the past two decades, Dr. Pompa has been designing, practicing, and teaching his cellular detox strategies around the world, to both practitioners and the public. Dr. Pompaâs powerful presentations focus on ancient fasting strategies, cellular detox, his multi-therapeutic approach to healing, and common, but frequently misdiagnosed autoimmune, hormone, and neurodegenerative conditions. Dr. Pompaâs own story, which he has titled âFrom Pain to Purpose to Promise,â unveils how his health struggles, family tragedy, and legal battles have transformed him into a powerful health and longevity evangelist which led him to fulfill his purpose.
Thank you to our sponsors for making this episode possible:
Fatty15: Visit http://fatty15.com/NAT and use promo code NAT to save.
BEAM Minerals: Get 20% off at https://www.beamminerals.com by using the code NAT20
BiOptimizers: For Sleep Breakthrough use code BIONAT10 at checkout to save 10% at sleepbreakthrough.com/bionat
Find more from Dr. Dan Pompa:
Website: https://drpompa.com/, healthcenters.com, pompaprogram.com
Instagram: @drpompa
Podcasts: https://drpompa.com/podcasts/
Use code Nathalie10 for 10% off your purchase at the Health Center Store
Pompa Core Certification
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
What We Discuss:
(2:00) Look for the cause, not just the symptoms
(5:00) The oral microbiome
(7:00) Detoxification myths
(12:50) The need for binders
(17:30) The 5 Rs of detoxification
(28:00) Take time to learn, not just get treated
(32:00) Heavy metals are the squatters of the cell
(35:00) Hormone resistance
(48:00) Hormesis: Adapting to good stress
(1:04:00) Is red light bad?
(1:10:00) Find more from Dr. Pompa
Key Takeaways:
Detoxification is often maligned. Many detox treatments can work in the short term, but real detoxification starts with the cell. Our cells can naturally detox themselves unless they are overwhelmed. For a lasting, sustainable detox, start working to upregulate the detox pathways in the cell.
The steps for true detoxification: One - upregulate detox pathways in the cell so the toxins are pushed out of the cell. Two - chelators outside of the cell help move the toxins out of the body. Three- Binders are used to mop up any leftover toxins in the gut and liver to remove them from the body.
Hormesis is a good type of stress for the body. You can activate it with exercise, eating stressed plants, cold and heat exposure, and fasting. But itâs important that your body is adapting, otherwise it just turns into a huge negative stress.
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Youâve heard of Ozempic and Monjarou, but do you know how they work, as well as the benefits, and the downsides?
In this episode, I discuss the use of fat loss peptides, specifically semaglutide and tirzepatide. Tune in as I explore the benefits, differences, and side effects of these compounds. This episode emphasizes the importance of using them properly and making lifestyle changes to achieve long-term weight loss. They do have some highlights - the potential health benefits of these peptides, such as improved insulin sensitivity and heart health can be game changers. Overall this episode provides guidance on protein intake, exercise, and gradual weight loss. Youâll learn who should not use these compounds as well as tips for safe usage and tapering off.
To learn more about peptides, and where to get them, check out my âNat Recommendsâ page on my website. It has all things peptides! https://www.natniddam.com/nat-recommends-peptides
Thank you to our sponsors for making this episode possible:
LVLUP: Use code NAT10 to save 10% off at https://lvluphealth.com/
Peptides Nat Recommends:
https://www.natniddam.com/nat-recommends-peptides
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Healthgevity: http://healthgevity.com/Nat Use Code LONGEVITY
LELabs Use Code NAT20
Microbiome Test: Use Code NAT10 at vitract.com to save on a Vitract test
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
What we discuss:
00:00 Introduction and Overview
01:46 Comparison of Semaglutide and Terzepatide
03:04 Side Effects and Dosage
05:20 Contraindications and Precautions
09:12 How the Compounds Work
14:24 Benefits for Insulin Sensitivity and Metabolism
20:00 Importance of Exercise and Muscle Maintenance
23:18 Gradual Weight Loss and Lifestyle Changes
25:10 Who Should Not Use GLP-1 or GIP Agonists
26:08 Using the Compounds Safely
31:31 Duration of Use and Tapering Off
32:29 Final Tips and Conclusion
Key Takeaways:
Semaglutide and tirzepatide are fat loss peptides that can be effective when used properly.
These compounds have benefits such as increased satiety, improved insulin sensitivity, and higher resting metabolic rate.
It is important to make lifestyle changes, including exercise and protein intake, to achieve long-term weight loss.
Individuals with certain health conditions should avoid using these peptides.
Using the lowest effective dose and gradually tapering off is recommended.
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If youâre struggling with a hormone imbalance, resist the temptation to just throw more hormones into the mix to try and fix it.
In this episode of Biohacking Superhuman Performance, I chat with Dr. Anna Cabeca - The Girlfriend Doctor, about how environmental toxins and stress can wreak havoc on your hormones, leading to issues like irregular periods and feeling unwell. But, did you know that it can take more than hormones to fix hormones.
The good news? You can improve your hormonal health and even reverse many of these issues naturally. We explore the importance of detoxification to eliminate those toxins and support your body's natural systems. Dr. Cabeca also highlights that birth control pills might contribute to hormonal imbalances due to synthetic ingredients. But hormones are just one piece of the puzzle. This episode emphasizes the importance of a holistic approach, including diet, stress management, and even creating a more alkaline body environment to improve mood and mental well-being.
We also dive into the power of oxytocin, the "love hormone" and how healthy activities can naturally boost your oxytocin levels. Overall, this episode offers guidance on balancing hormone health whether youâre pre-, peri-, or post-menopause.
Anna Cabeca, DO, OBGYN, FACOG, is the best selling author of The Hormone Fix , Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is the host of The Girlfriend Doctor show. Dr. Cabeca has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed JulvaÂź cream for the vulva and MightyMacaÂź Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses, and dogs.
Visit https://drannacabeca.com/?rfsn=7917868.e8e3fd and save on Dr. Cabeca's women's health & wellness products.
Thank you to our sponsors for making this episode possible:
Neurohacker Collective: Visit neurohacker.com/nathalie and use code NATHALIE
BodyBio: Visit BodyBio.com today and get 15% on your first order with code Nathalie
Inside Tracker: Use code NIDDAM to save 20% at https://www.insidetracker.com
Find more from Dr. Anna Cabeca:
Website: https://drannacabeca.com/
Instagram: @thegirlfrienddoctor
Facebook: https://www.facebook.com/groups/thegirlfrienddoctorclubhouse
Podcast: The Girlfriend Doctor Podcast
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/
What We Discuss:
(1:00) The Girlfriend Doctor - creating comfort in conversation
(3:00) How life affects labs
(11:00) Toxins in water
(14:40) Detoxifying from birth control
(18:00) It takes more than hormones to fix hormones.
(22:00) Vitamin D and Iodine - why they are crucial.
(29:00) Supporting the bodyâs detoxification pathways
(32:27) Annual Mamograms may increase the risk of breast cancer
(37:00) BHRT for post menopause
(39:30) Oxytocin - the most powerful hormone in the body
(46:20) How to help your system overcome long haul effects of viruses
(53:00) Find more from Dr. Anna Cabeca
Key Takeaways:
Exposure to environmental toxins and stress in life greatly affects our hormone health. If you struggle with abnormal menstrual cycles or feel bad all of the time, it can be turned around. You will likely need to work on detoxing from any environmental toxins. We often power through feeling crummy, but you will realize how bad you feel once you start feeling good.
Birth control can be a toxin as it is a synthetic progestin and it suppresses ovarian hormone and natural cycling. (Progestin is the synthetic (human-made) form of progesterone).
It takes more than hormones to fix your hormones. You need detoxification support, adrenal support, dietary support, and alkalization for mental health and mood.
Oxytocin is the most powerful hormone in the body. It is the hormone of love, bonding, and connection. Healthy, happy, joyous activity increases oxytocin in the body (itâs the opposite of cortisol!) Some people may benefit from supplementing oxytocin, but the first step is to always clean up the system.
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Optimizing your gut microbiome is arguably one of the most important things you can do for your health as it plays so many integral roles in almost every body system. This is why, in this episode of Biohacking Superhuman Performance, I chat with Chidozie Ojobor, Ph.D. about the importance of the microbiome's influence on human health, particularly on the gut-brain connection and mental well-being.
He discusses the role of butyrate, leaky gut/brain, probiotics, and the importance of diet diversity in promoting a healthy microbiome. The conversation also covers the impact of modern lifestyle, antibiotics, and colon cleansing on gut health, and how to get accessible gut microbiome testing - in particular, the testing done by Vitract.
Chidozie Ojobor Ph.D. is a Molecular Biologist with over 12 years of experience in Medical Microbiology research, and the co-founder and Chief Science Officer of Vitract. In his early research years, he worked on human rotaviruses that cause severe gastroenteritis in children.
Afterward, he proceeded to earn his Ph.D. in Molecular Genetics from the University of Toronto, Canada. During his doctoral training, he developed through genetic engineering, novel therapeutic entities that target disease-causing bacteria such as the ones found in complex biological ecosystems as the gut microbiome. These tools he developed worked with high specificity and precision, making them the ideal candidates for targeted therapy. Dr. Ojobor's works in the fields he worked in have been well-cited by numerous scientists across the globe.
Thank you to our sponsors for making this episode possible:
CAROL Bike: Use code NAT for $100 off at www.carolbike.com
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Find more from Chidozie Ojobor:
Website: https://vitract.com/
Instagram: @vitractofficial
Use Code NAT10 at vitract.com to save on a Vitract test
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
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Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
What We Discuss:
00:00 Introduction and Background
00:52 Advancements in Microbiome Research
04:39 The Significance of the Microbiome
05:09 The Gut-Brain Connection
06:22 Microbiome and Mental Health
08:11 The Role of Butyrate in Gut Health
09:06 Butyrate Supplementation
14:05 Leaky Gut and Leaky Brain
21:11 Foods that Promote Butyrate Production
23:06 Probiotics and Microbiome Diversity
29:23 The Role of Geography and Lifestyle in Gut Microbiome
30:03 The Importance of Gut Diversity for Health
31:35 Impact of Modern Lifestyle on Gut Diversity
32:30 Adaptation of the Gut Microbiome to the Environment
34:03 The Influence of Environmental Factors on the Gut Microbiome
35:14 The Complexity of Achieving the 'Perfect' Gut Microbiome
36:03 The Functional Level of the Gut Microbiome
37:19 The Impact of Antibiotics on the Gut Microbiome
39:10 The Resilience of the Gut Microbiome
40:33 The Use of Probiotics During Antibiotic Treatment
45:36 The Detrimental Effects of Prolonged Antibiotic Usage
48:19 The Link Between Food Poisoning and Gut Health
49:17 The Detrimental Effects of Colon Cleansing
50:45 The Controversy Surrounding Enemas and Colonics
53:19 The Impact of Chronic Stress and Antibiotic Overuse on the Microbiome
54:04 The Transition to Gut Microbiome Testing
55:28 The Need for Affordable and Comprehensive Gut Microbiome Tests
56:21 Understanding the Vytract Gut Microbiome Test
58:09 Transparency and Personalization in Gut Microbiome Testing
59:42 Short-Term Variability and Clinical Utility of Microbiome Testing
01:03:41 The Importance of Accepting Differences in Dietary Approaches
01:09:47 The Focus of Vytract's Gut Microbiome Test
01:11:30 Where to Find More Information and Order a Vitract Test
Key Takeaways:
Reduced gut diversity, often seen in individuals living in civilized nations, can have negative health implications.
Antibiotics can disrupt the gut microbiome, and the use of probiotics during and after antibiotic treatment may help restore balance.
Prolonged antibiotic usage can have long-term consequences for gut health, including increased risk of certain conditions.
Colon cleansing and enemas may have detrimental effects on the gut microbiome and should be approached with caution. Chronic stress and antibiotic overuse can disrupt the microbiome.
Gut microbiome testing provides valuable insights into gut health.
Affordable and comprehensive tests are needed to improve access to microbiome testing.
Short-term changes in the microbiome can have clinical utility.
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Did you know, the rapid decline of mitochondrial health is one of the root causes of the nationâs major diseases like cancer, PCOS, Alzheimer's, and coronary heart disease?
In this episode of Biohacking Superhuman Performance, I talk with Shawn Wells about mitochondrial health, its effects on our lifeâs energy, as well as supplements that can help. Berberine, Dihydroberberine, and Metformin all show positive effects on the mitochondria, and we delve into the research and benefits behind each.
We also discuss several other interesting topics like how stoicism and some stress in life are a good thing, the need to continually work on lowering blood sugar levels, and how BEG (brain energy gap) affects mood disorders.
Overall, this episode gives guidance on how to work on improving your lifeâs energy source to live a fully vibrant life.
Shawn Wells, âThe Worldâs Greatest Formulatorâ, is a bio-hacktivist who overcame significant obstacles with his own healthâweight issues, depression, autoimmune conditions (Epstein-Barr, Fibromyalgia, and Chronic Fatigue Syndrome), two cervical disc replacements, and a pituitary adenoma, which is a type of brain tumor. His health problems led him down a winding path that required him to find science-based solutions, and they sparked his personal passion for biohacking. You can find his book, The Energy Formula, at www.energyformula.com.
Thank you to our sponsors for making this episode possible:
BodyBio: Visit BodyBio.com today and get 15% on your first order with code Nathalie
BEAM Minerals: Get 20% off at https://www.beamminerals.com by using the code Nathalie
Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com
Find more from Shawn Wells:
The Energy Formula: https://www.energyformula.com/
Website: https://shawnwells.com/
Instagram: @shawnwells
Youtube: https://www.youtube.com/channel/UCWWgultg3iZLjT7MxHnOj9Q
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:50) Mitochondrial dysfunction
(5:30) Mental Health issues (BEG- brain energy gap)
(9:30) BDNF and the importance of purpose
(17:50) Stoicism - growing stronger through stress
(23:00) The benefits of lowering blood sugar
(29:00) Supplements that can help mitochondrial health
(36:00) Is metformin catabolic?
(40:40) The benefits of a flexible metabolism (feast & famine)
(42:00) Paraxanthine & metabolizing caffeine
(52:50) Find more from Shawn Wells
Key Takeaways:
87% of the United States population is metabolically dysfunctional. This means theyâre bordering on type 2 diabetes, obesity, blood pressure issues, renal issues, etc. Metabolic dysfunction leads to mitochondrial dysfunction which is causing all kinds of shortfalls in other areas of health such as oxidation issues, telomeres shortening, mitochondrial dysfunction, and increased inflammation. Because the mitochondria are where ATP is created (the bodyâs energy currency), when itâs dysfunctional, it lowers the ability to live life. Insufficient cellular energy (ICE) is the root of many metabolic diseases like cancer, PCOS, Alzheimer's, and coronary heart disease.
If BDNF levels are high enough, you can create new neurons even as an adult. Learning a new language or instrument, brushing your teeth with the opposite hand, or trying any really difficult task can result in increased brain health. Challenging yourself creates a more dynamic brain and vibrant life. Never stop learning or growing!
Berberine, Dihydroberberine, and Metformin cause mitochondrial stress - but itâs a good stress! It ultimately causes mitochondrial biogenesis, which in turn increases the cellular output of ATP. And it lowers blood glucose through the AMPk pathway.
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If youâve been wondering what exactly bioregulators are and what differentiates them from the peptides youâre already familiar with, then this episode is for you.
Today weâre diving into the world of bioregulator peptides, and covering everything from how they work to where they come from. Weâll also discuss why there has been an increasing number of physicians that are starting to implement bioregulator peptides into their protocol, and how bioregulators are often used in conjunction with conventional therapy. Weâll also talk a bit about the history behind bioregulators, and the connection between bioregulator peptides and the 12 hallmarks of aging.
To learn more about peptides, and where to get them, check out my âNat Recommendsâ page on my website. It has all things peptides! https://www.natniddam.com/nat-recommends-peptides
Thank you to our sponsors for making this episode possible:
Sensate: Use code NAT at www.getsensate.com/Nat
Peptide Info:
Peptides Nat Recommends:
https://www.natniddam.com/nat-recommends-peptides
LVLupHealth (ships worldwide): Use Code NAT10
Healthgevity: http://healthgevity.com/Nat Use Code LONGEVITY
LELabs Use Code NAT20
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What we discuss:
[00:07:08] A bioregulator peptide is an epigenetic switch
[00:09:03] Who discovered bioregulators?
[00:11:55] Other than our own bodies, where else can we get bioregulators from?
[00:13:31] Taking extracts from tissues, glands, and organs to isolate bioregulator peptides
[00:17:31] The three different forms of bioregulator peptides
[00:21:54] How safe are bioregulator peptides?
[00:22:45] What are some of the organ systems that bioregulators address?
[00:25:34] Why bioregulators are often used in conjunction with conventional therapy
[00:26:35] Why bioregulators don't need to be used indefinitely
Key Takeaways:
Bioregulator peptides are molecules that can act as epigenetic switches, meaning they can modify gene expression without altering the genetic code itself. By selectively turning on or off certain genes, bioregulator peptides can help regulate a variety of biological processes, from inflammation and immune response to tissue repair and regeneration.
There are currently 21 bioregulator peptides that address many different organ systems and can be used to improve your overall health. These peptides are derived from various sources, including plant and animal tissues, and work by signaling cells to perform specific functions.
In many cases, bioregulators are used to enhance the effects of other forms of treatment. For example, they may be used alongside medication or physical therapy to help improve overall health and well-being. By using bioregulators in combination with conventional therapy, patients may be able to experience greater symptom relief and faster healing times.
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Have you heard of glutathione and its role in fighting free radicals? Glutathione is your bodyâs own built-in detoxifying champion.
In this episode of Biohacking Superhuman Performance, Dr. Nayan Patel (the glutathione guy) and I discuss the details of glutathione, the most abundant molecule in the body. This molecule has amazing benefits for our healthspan and longevity when levels are healthy.
We also dive into glutathioneâs functions and even a few instances that may cause people to not produce glutathione as they need. This molecule is a major component in detoxing the body and preventing oxidative stress.
We also offer guidance on how to supplement glutathione and when or if you even need to supplement it and discuss Dr. Patelâs easy to read book about his discoveries of glutathione.
Dr. Nayan Patel is globally regarded as the foremost go-to expert on absorbable forms of glutathione, and holds the only patent on transdermal glutathione. In addition to many other topics such as cellular function and hormone replacement, Patel is a highly sought after global authority on the critical role in that glutathione, and all other antioxidants and endogenous molecules play in the body. Along with traveling the world educating practitioners on advanced biochemistry and anti-aging science, Dr. Patel also serves as adjunct faculty at the University Of Southern California School Of Pharmacy where he is also an alumnus.
To buy Dr Patelâs transdermal glutathione spray go to http://Aurowellness.com/nat and use code NAT10 to save on your order.
Thank you to our sponsors for making this episode possible:
ARMRA: Go to tryarmra.com/NAT or enter NAT to get 15% off your first order.
BodyBio: Visit BodyBio.com today and get 15% on your first order with code Nathalie
Inside Tracker: Use code NIDDAM to save 20% at https://www.insidetracker.com
Find more from Nayan Patel:
Go to aurowellness.com/NAT or use code NAT10 to save 10% off your purchase of this incredible glutathione
Website: https://aurowellness.com/
Dr. Patelâs Book: https://aurowellness.com/glutathione-revolution/
Instagram: @aurowellness
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:00) The Glutathione Guy!
(3:42) How glutathione works in the body
(12:00) Precursors for glutathione
(16:00) The research behind optimizing glutathione
(19:30) Stress and its impact on glutathione levels
(21:00) Autism and glutathione levels
(27:00) Diabetes and glutathione
(34:00) Glutathione and longevity
(40:30) Bioavailability & different ways to increase leves of glutathione
(50:00) Patelâs abdomen spray
(57:45) The aging skin benefits of glutathione
(1:09:00) Find more from Dr. Nayan Patel
Key Takeaways:
Glutathione is the most abundant molecule produced by humans. Because of this, It affects many many facets of health. Glutathione neutralizes free radicals. It soaks up the electrical charge, becomes oxidized itself, and then binds with another glutathione molecule to create a very stable molecule (GSSG molecule). Itâs also a powerful conjugator. It binds to chemicals in the liver to make them water soluble so you can pee out the waste. Basically, glutathione neutralizes free radicals and gets rid of toxins in the body. Some people have conjugation issues, and their bodies cannot detox because the two glutathione molecules cannot come together. This is found in many kids with autism.
Even though glutathione is the most abundant molecule in the body, some precursors are needed. Glutamic acid, glycine, and cysteine are amino acids that you can get from food, but you have to eat amino-rich foods. These three aminos come together to create glutathione. But some people have G-mutation, a defect that keeps these amino acids from getting together.
Oxidative stress is what damages DNA, causing the aging process. The more oxidative stress, the faster you age. Glutathione can help prevent that damage, and relieve the body of oxidative stress, increasing your health span. -
If youâve followed along whether on social or on this podcast, you know I talk about peptides and their benefits quite a lot. Thatâs why Iâm so excited for todayâs episode with Dr. Suzanne Ferree.
In this episode of Biohacking Superhuman Performance, Dr. Ferree and I dive into several different peptides, their benefits, and new research that is evolving. We discuss the blood brain barrier, itâs importance, and how to prevent it from becoming compromised. Some peptides, like BPC and TB4, may help mitigate damage from traumatic brain injury. Others, like VIP and GLP-1 agonists, can regulate circadian rhythm, improve gut health, and potentially benefit conditions like Alzheimer's and Parkinson's. Join us as we discuss these peptides, and more!
Overall, this episode offers guidance on using peptides for various health issues, but also the importance of having healthy lifestyle habits before diving into peptide repair. Healthy lifestyle habits will support peptide efficacy, so itâs where everyone should start.
Dr. Suzanne Ferree uses bioidentical hormones, peptide therapy, neural therapy, and regenerative medicine to treat patients with endocrine, mitochondrial, infectious, autoimmune, and neurodegenerative diseases. Her thriving practice treats executives and athletes from around the world as well as patients with chronic or unusual diseases.
Her new book, Counterclockwise comes out March 4th, 2024.
Thank you to our sponsors for making this episode possible:
Sensate: Use code NAT at www.getsensate.com/Nat
BEAM Minerals:Go to https://www.beamminerals.com code Nathalie to get 20% off your order
Leela Quantum: Get 10% OFF on your first Leela Quantum Tech order with code NAT10 at www.leelaq.com and use code NAT15 at http://quantumupgrade.io for a 15 day free trial.
Find more from Suzanne:
Website: https://vinemedical.com/
Youtube: https://www.youtube.com/channel/UC1RFVKncx0pSqHfiTekv77A
Instagram: @drsferree
Book Release: Counterclockwise March 4th, 2024.
FREE first chapter VineMedical.com/counterclockwise
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:00) Educated consumers
(3:15) The Blood Brain Barrier & TBIs
(11:30) Restoring the Integrity of the BBB
(14:00) VIP (vaso intestinal peptide)
(17:30) The best use of GLP-1
(25:30) How to find if your mitochondria are healthy
(30:00) Clearing up the confusion around the 3 mitochondrial peptides
(35:00) The research behind CB4211 & fatty liver disease
(39:00) Correcting genetic variants
(42:00) Cerebral lysine & cognitive issues
(46:30) Dihexa and challenging your brain
(52:00) Improving your day to day outside of peptides
(57:00) Reducing toxin load with Ibu
(1:00:00)Where to find more from Dr. Suzanne Ferree
Key Takeaways:
The blood-brain barrier (BBB) is crucial for brain health and can be compromised by various factors like toxins, traumatic brain injury, and inflammation. Protecting and repairing the BBB is essential for optimal cognitive function.
Several peptides can be used to support brain health in different ways. Some, like BPC and TB4, may help mitigate damage from traumatic brain injury. Others, like VIP and GLP-1 agonists, can regulate circadian rhythm, improve gut health, and potentially benefit conditions like Alzheimer's and Parkinson's. However, it's important to use these peptides under the guidance of a qualified healthcare professional and consider individual factors like existing medical conditions.
A holistic approach to brain health is crucial. While peptides can offer targeted support, it's important to combine them with other strategies like healthy diet, exercise, and stress management for optimal results.
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If youâve been around here long, youâve heard of BPC-157. This powerful peptide has drummed up many questions, and todayâs episode dives into the answers!
In this bonus episode of Biohacking Superhuman Performance, I discuss BPC157 - the multipurpose peptide. BPC-157 has benefits for gut health, tissue regeneration, and a balanced immune and inflammatory response as well as supporting a myriad of other body systems. I dive into the basics of the peptide, where to get it, how to take it, as well as what animal and human research has shown for this popular supplement.
Overall, this episode gives guidance on the healing properties of BPC-157 and who itâs best for.
To learn more about peptides, and where to get them, check out my âNat Recommendsâ page on my website. It has all things peptides! https://www.natniddam.com/nat-recommends-peptides
Thank you to our sponsors for making this episode possible:
Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com
Peptide Info:
Peptides Nat Recommends: https://www.natniddam.com/nat-recommends-peptides
LVLupHealth (ships worldwide): Use Code NAT10
Healthgevity: http://healthgevity.com/Nat Use Code LONGEVITY
LELabs Use Code NAT20
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(2:14) The Basics of BPC157
(4:11) The popularity and applications of BPC157
(11:09) Scenarios to use BPC157
(14:24) Wound healing
(17:00) pain relief
(19:20) BPC157 is neuroprotective
(21:30) Who benefits the most?
(24:24) Available forms of BPC157
(37:00) Got more questions?
Key Takeaways:
BPC157 is shown in research to have huge healing implications on the GI tract. It originates in the GI tract. Itâs a compound that can help repair any damage done to the lining of the digestive system, from wounds in the mouth to ulcers in the stomach. Itâs been used in research to try and heal diseases like Chrons.
It also can repair skeletal muscles, joints, tendons, and ligaments. Tendons and ligaments get really poor blood supply, so itâs very hard to heal that area. BPC157 drives angiogenesis. It can drive new blood vessels to the area to help heal the injury.
BPC157 can be used as an injectable or taken orally. When taken orally, it does wonders for gut health. It can help other issues when taken orally, but itâs not as potent as an injectable.
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Osteoporosis is often a condition reserved for older people, specifically women. But did you know that it affects young people as well as men? Protecting bone health can start at a young age if we continue to discuss the importance of it as Kevin Ellis and I do in this episode of Biohacking Superhuman Performance.
In this conversation with guest Kevin Ellis, the Bone Coach, we explore the world of bone health and bone disease. Osteoporosis is affecting more and more people at younger ages due to the sedentary lives with low-nutrient diets that society leads.
We dive into the standard recommendations that follow an osteoporosis diagnosis, as well as the medications, side effects, and long-term results of these procedures. Most medications require even more follow-up medications, so knowing what youâre getting into is important when selecting the route you want to take. Natural bone restoration is an option for those who donât want to blindly follow the medication route.
Overall, this conversation offers guidance on exercise, nutrition, and gut health procedures for building and maintaining quality bone tissue for longevity.
Kevin Ellis is an Integrative Nutrition Certified Health Coach, osteoporosis "thriver," and founder of BoneCoachâą. He has made it his mission to help over a million people around the globe address bone loss, build bone strength, stop fearing fractures, and lead active lives. He's most famous for helping people with osteopenia and osteoporosis gain clarity and confidence that improvement is possible.
Thank you to our sponsors for making this episode possible:
BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie
Sensate: Use code NAT at www.getsensate.com/Nat
Inside Tracker: Use code NIDDAM20 for 20% off at InsideTracker.com/NIDDAM20
Find more from Kevin Ellis
Website: https://bonecoach.com/
Podcast: The Bone Coach Podcast
Instagram: @bonecoachkevin
Stronger Bones Masterclass: https://bonecoach.com/stronger-bones-masterclass
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(0:50) The start of Bone Coach
(2:20) Osteoporosis isnât just in old people or women
(3:20) How PPIs play into long-term issues
(5:33) The difference between osteoporosis and osteopenia.
(9:20) Dairy isnât the only solution for bone health.
(12:20) The issues with the standard treatment recommendation for an osteoporosis diagnosis.
(15:00) Quality bone is just as important as bone density
(18:50) Important nutrients for your skeleton
(20:15) What you have to know before taking medication
(26:25) A natural approach to healing bone loss
(46:44) The Bone Coach Program
(48:17) Stress, sleep, and bone health
(50:00) You need K2! Not just magnesium, calcium, and D3.
(52:30) Find more from Bone Coach
Key Takeaways:
Decade-long use of PPIs is highly damaging. It reduces stomach acid, but you need stomach acid to break down food in order to absorb important nutrients like amino acids, B12, and more. If PPIs are taken at all, it should be for just a short while.
Osteoporosis means porous bones. Itâs not enough bone formation or excessive bone loss. Bone quality and density are reduced. Osteopenia is a precursor to osteoporosis - it just means low bone mass. Most people arenât getting scanned until later in life, or towards menopause. Peak bone mass happens near 30 years old. Getting a bone density scan around that time frame can help you monitor changes over time.
A sedentary lifestyle, smoking, and a low-nutrient diet can cause bone loss.
You can naturally build bone without medication. The most important foundations for bone health are diet, gut health, and exercise. Without a healthy gut, we cannot absorb the nutrients that we need to build bones. People with gut diseases like Celiac or Chrons need to have bone scans often. Protein is highly important along with calcium. For exercise, walking is not enough to build bones. You need muscle pulling on bone and impact. A mix of weight bearing exercises (walking, yoga, gardening, pickleball, hiking) non-weight bearing exercises (long-distance cycling and swimming) and muscle strengthening exercises (barbell, dumbbell, machine work, squats, deadlifts, squats in the 5-10 rep range) are all needed to build quality bone as well as dense and flexible bone. -
Have you spent years trying to better your health with fad diets or expensive supplements? If youâre struggling with unexplained symptoms or cannot find an answer to ongoing health problems, I know it can be disheartening and overwhelming.
In this episode of Biohacking Superhuman Performance with guest Katie Wells, we discuss the four pillars of health and the importance of taking a step back, basically stripping all the âhealth routinesâ down to the basics. Katie shows that this route can be refreshing and often a way to overcome all the overwhelming data that is thrown into the health and wellness space. Focusing on the four pillars of health can alleviate stress and give a clear picture of what is causing the health issues in the first place.
We also dive into the data behind the blue zones and the controversy behind them.
Overall, this episode offers information on the importance of community and how it has an impact on longevity and health. And that getting back to the basics is an important place to start when looking for answers.
Katie Wells is a mom of six with a background in journalism. She took health into her own hands and started researching to find answers to her own health struggles. Her research turned into a blog and podcast that turned into an amazing community. The Wellness Mama encourages a natural, simple route to finding health and longevity for each individual.
Thank you to our sponsors for making this episode possible:
ARMRA: Visit https://glnk.io/738nx/nat or use code NAT to get 15% off your first order.
BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie
LeelaQ: Get 10% OFF on your first Leela Quantum Tech order with code NAT10 at www.leelaq.com and you can use code NAT15 at http://quantumupgrade.io for a 15-day free trial.
Find more from Katie Wells:
Website: https://wellnessmama.com/
Podcast: The Wellness Mama
Blog: https://wellnessmama.com/blog/
Instagram: @wellnessmama
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: www.NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:30) Katie Wellsâ intro into the health and wellness space.
(7:00) The Four Pillars - Light, Movement, Nutrients, and Sleep.
(8:50) The Light Pillar & Nature Deficiency Disorder
(11:00) The Movement Pillar
(12:45) The Nutrient Pillar - food & relationships
(13:45) The Sleep Pillar
(16:50) Balancing wearable health trackers
(19:00) Mindset and stress management
(25:40) Letting go of stress and bringing back simplicity
(30:50) Blue Zones
(38:40) Doing less for the nervous system
(43:14) Be present in the moment to lower stress
(45:15) Find more from Katie Wells
Key Takeaways:
Finding your own path into health and wellness is essential. Experts are great and may be able to guide you, but in the end, your own journey is the only thing that will show you where you need to be. Your body is designed to heal itself - It will tell you loudly what is wrong! Listen to yourself in addition to all the experts you may be chasing after.
Building a healthy foundation using the four pillars will get you set up to find the answers and results you need. While everyone is different, these four pillars are common across humans, and getting them to a healthy place will increase the potential of living in a healthier state. The four pillars are light, movement, nutrients (community), and sleep. While these four pillars are common, they can still be individual to the person, of how much of each is needed for longevity and health.
Be aware of your inner dialogue and the stories you tell yourself. Negative self talk only leads to stress, guilt, and overwhelm. Positive self talk, and inquisitive questions can help you start a positive feedback loop that gets you out of the wrong mindset, helps you manage stress, and allows you to slowly start working on the four pillars of health.
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Iâm sure youâve heard how bad fat is for your health. For years, fat has gotten a bad rap. People often say, âfat makes you fatâ but new research is showing quite the opposite.
In this episode of Biohacking Superhuman Performance with guest Stephanie Venn-Watson, we discuss the saturated fat C15: and its essential role in the body. This fascinating fat that is found in dairy, strengthens our cell membranes which is crucial for longevity. Our cells prove that âyou are what you eatâ and too often, we donât eat enough fat to support these cells!
We also dive into supplementing C15:0 so that youâre not getting a large amount of unhealthy saturated fats - just the good stuff! Overall, this episode shows that we donât need to fear fat anymore. We need it for healthy aging and fighting chronic diseases.
Stephanie Venn-Watson is a serial entrepreneur who has successfully launched Epitracker, and Seraphina Therapeutics, two clinical research programs within the Department of Defense and the non-profit sector and founded public health education programs in the community and at the Centers for Disease Control and Prevention. She has over 60 peer-reviewed scientific publications and book chapters and is the lead inventor on over 40 issued and pending patents. For her entrepreneurial work in the health industry, Stephanie was awarded the Department of Human and Human Services Secretaryâs Award for Innovations in Disease Prevention and Health Promotion.
Thank you to our sponsors for making this episode possible:
Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com
Carol Bike: Visit carolbike.com and use promo code NAT for $100 off.
Sensate: Use code NAT at www.getsensate.com/Nat
Find more from Stephanie Venn-Watson:
Website:https://fatty15.com/
Info on C15:0 : https://www.discoverc15.com/
Instagram: @fatty15
Use Code: NAT or go to fatty15.com/NAT for a discount!
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
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Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:14) Stephanie, Dolphins & Fat
(6:20) Metabolomix & discovering a saturated fat
(10:50) What does C15:0 do?
(14:45) The role of fat for human health
(16:00) Even vs Odd chain saturated fat
(25:00) Anemia and dolphin studies
(32:00) Cutting out dairy
(33:30) C15:0 and the hallmarks of aging
(45:00) Foundational supplements
(46:00) Where to get C15:0
(48:30) Dosing C15:0
(54:00) Where to learn more about Fatty15
Key Takeaways:
C15:0 a beneficial fatty acid has been shown in studies to be not just beneficial but essential in a predictor of health. The last fatty acid to be discovered was omega 3s over 90 years ago. C15:0 - a saturated fat - strengthens our cell membranes. Our cells are surrounded by two layers of fat and can change based on what we eat. There are two kinds of saturated fats - even chain and odd chain.
Even chain saturated fats are present in really high levels in processed foods. Theyâre pro-inflammatory and high levels are associated with diseases.
Odd chain saturated fats have the opposite effect. Theyâre anti-inflammatory and can lower the risk of type 2 diabetes and heart disease. They have no hinges - no double bonds. C15:0 acts like a brick in our cells- it helps the cells fight off aging and chronic diseases. We get C15:0, the healthy saturated fat, from whole dairy fat. Itâs hard to get it from any other source. The health of dairy fat is controversial though because for every 1% of healthy odd chain saturated fats in dairy, there is 40% of even-chain saturated fats. Supplementing with Fatty15 is a great source to get in pure C15:0. -
In this episode of Biohacking Superhuman Performance with guest Dr. Amy Killen, we explore the world of stem cells - what they are, how they perform in the body, and how they work to increase longevity. Stem cell therapy is still being researched and regulated, but there is an amazing amount of potential for healing and increasing longevity with these powerful cells.
We also dive into exosomes - the small molecules that can penetrate places that stem cells canât. Aesthetic procedures are popular with exosomes- they have the power to restore hair and rejuvenate skin, and are used in many skincare products. We even go over ovarian rejuvenation and Rapamycin, a potential prescription drug for delaying menopause.
Overall, this episode offers guidance on stimulating stem cells right in your own home. We talk through different tips such as supplements, fasting, and getting sun in a healthy way for those who arenât in a place to budget for stem cell therapy.
Dr. Amy Killen is an outspoken advocate for empowering people to look and feel their best by merging lifestyle modification, integrative medicine, body-identical hormones, energy modalities, and stem cell therapies. She is the founder and CEO of the Human Optimization Project (HOP), a longevity-based subscription supplement company that stays on top of the science and constantly updates its ingredients for customers who canât devote their lives to reading the latest research sourcing the best therapies. I absolutely love her Instagram. You guys need to go follow her @dr.amybkillen.
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Find more from Dr. Amy B. Killen:
Website: https://dramykillen.com/
Youtube: https://www.youtube.com/channel/UCBLk8xTa4qzE7J8bID7KIKg
Instagram: @dr.amybkillen
Human Optimization Project (HOP box): https://hopbox.life/
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: https://www.NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:30) Womenâs unfounded fear around Hormone Replacement Therapy
(5:38) When you start hormones early you reduce the risk of major women-killing diseases such as heart disease and obesity.
(7:20) The world of stem cells and exosomes- what they are, and why they are important.
(11:20) MSC cells are very safe, donât cause cancer, and theyâre not embryonic cells (no fetus is harmed!)
(13:50) The Pros of using birth product stem cells (from the placenta and umbilical cord)
(18:08) The environment where the stem cells are placed matters.
(22:50) Helpful therapies to stack with stem cell therapy.
(30:50) What the research shows about stem cell therapy and diseases like MS.
(34:15) Exosomes - one of the signaling molecules of stem cells. i
(41:37) Fat transfers are a great natural filler, but adding stem cells creates better results.
(44:50) How to stimulate stem cells naturally if you donât have the budget for stem cell therapy.
(58:30) The overuse of supplements and HOP box.
(1:04:00) Rapamycin and ovarian rejuvenation using stem cells.
(1:10:38) Where to find more from Dr. Amy B Killen.
Key Takeaways:
1. Stem cells do two main things. They can replicate themselves and they can turn into other types of cells. Stem cells send out signals so that an injured area heals itself. When we age, we have fewer, less active stem cells. They arenât able to signal repair as well, so recovery takes much longer. Stem cell therapy gives you back signaling molecules so that youâre able to heal yourself faster.
Autologous stem cells are your own cells from fat tissue or bone marrow.
Allogeneic stem cells come from somewhere else - like birth tissue products (placenta/umbilical cord). The environment affects the stem cells. The area where you put stem cells matters, and if your body is not healthy, is inflamed, or has uncontrolled blood sugar issues, the cells cannot work as well. For example: a smoker or poorly controlled diabetic wonât have the best results. Take the time to get in the best shape that you can before a costly procedure like stem cell therapy. Exosomes are powerful signaling molecules that can be transported into cells to change the behavior of that cell. These small molecules can pass through the skin- they can be applied topically - and they can cross the blood brain barrier to decrease inflammation. Theyâre great for aesthetic purposes like hair restoration and skin rejuvenation. The FDA regulates the application - they can only be applied topically. Bonus takeaway: No drug can do what hormones do when used properly at the right time in the right way. If you want to be healthy for longer, especially after menopause, you need to be looking into HRT. -
Maybe youâve heard of the bioregulator Pinealon and its effects on anti-aging. Today, weâre taking a deep dive into the research!
In this episode of Biohacking Superhuman Performance, my producer Chelsea Morrow and I take on the bioregulator - Pinealon - Q&A style.
We discuss the different versions of Pinealon, what the current research says about it, as well as the many benefits the research is showing. Whether youâre an athlete who wants to support your immune system, or youâre someone who wants to slow cognitive decline, Pinealon is shown to be a powerful supplement that can be incorporated alongside other conventional methods.
Overall, this episode offers information on navigating the bioregulator supplement, what the current studies are saying for healthy and unhealthy participants, and how to find a good source that you can trust.
Thank you to our sponsors for making this episode possible:
Visit pendulumlife.com/nathalie for 20% off the first month of any Pendulum product membership
Discounts for Bioregulators:
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Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What I Discuss:
(2:00) Misconceptions of Pinealon & its names
(6:40) How Pinealon works in the brain
(11:00) When to use the synthetic vs biological version
(13:18) The research around the benefits
(24:00) How to incorporate Pinealon for anti-aging
(29:00) Pinealon & the circadian rhythm
(32:00) The best way to supplement
(34:00) Where to find bioregulators
Key Takeaways:
Pinealon is the name for the synthetic version, and Cortexin is the trademark name for the biological extract. Either version can work, but the synthetic version seems to give a faster effect in studies. It can be more targeted and concentrated. Many studies start with the synthetic and then continue with the biological extract. Cortexin is an intermuscular injection and it can be very hard to get outside of Russia. In this case, the synthetic version - Pinealon - is just fine to take as a supplement. However, this bioregulator is often combined with conventional treatment for the most effect. Pinealon is neuroprotective. It seems to be able to protect brain cells from hypoxia (like in a stroke). Beneficial effects for memory and boost learning. It can also affect mood. It can protect brain cells from cell death. This is not a supplement that needs to be taken all the time. If youâre a person with a healthy diet, healthy sleep, and youâve got no real issues going on, intermittently having Pinealon can help increase longevity. For younger people around the ages of 35-40, itâs beneficial to supplement for one month out of the year. For older people, around 50, you may need 2 months of supplementation out of the year. Itâs very individual to the person and their health status. -
In this episode of Biohacking Superhuman Performance with guest Dr. Rob Whitefield, we discuss the importance of reducing inflammation prior to breast implant surgery to decrease the potential of breast implant illness. Dr. Rob Whitefieldâs holistic recovery approach focuses on supplementation and lifestyle changes prior to, during, and after surgery.
We also dive into fat transfers and the best way to have long-term success with augmentation surgery. Itâs important to know the signs of breast implant illness and all of the symptoms it can cause.
Overall, this episode offers guidance on navigating the effects of breast implant illness, and how to know if your body is struggling with the symptoms and high inflammation. Dr. Whitefield gives expert advice on talking frankly with your surgeon and the importance of supplementation for proper recovery.
Dr. Rob Whitefield is a board-certified plastic surgeon with almost 1000 breast explant surgeries under his belt. Dr. Whitfield brings a wealth of knowledge and experience to the conversation.
If you're considering breast implant surgery, struggling with breast implant illness symptoms, or simply looking for more information about this important topic, then the Breast Implant Illness Podcast is the perfect resource for you.
Thank you to our sponsors for making this episode possible:
Sensate: Use code NAT at www.getsensate.com/Nat
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Find more from Dr. Rob Whitefield:
Website: https://www.drrobertwhitfield.com/
Holistic Accelerated Recovery: https://www.drrobertwhitfield.com/bii-recovery/
Instagram: @drrobwhitfield @breastimplantillnessexpert
Make sure to order his coming book!
Podcast: Breast Implant Illness with Dr. Rob Whitefield
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
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Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:45) Breast implants and their ability to wreak havoc on the body.
(5:45) It can be difficult to diagnose implant infection because itâs not rigorously tested for.
(7:30) Breast implants over time can cause chronic inflammation and chronic inflammation affects all systems in the body, like our respiratory system, GI tract, immune system, and/or muscular system.
(14:20) Resolving the issue without explant surgery is rare.
(17:30) Fat transfers are ideal because body fat is a dynamic tissue, and your body reacts well to its own stem cells.
(21:30) Women concerned about longevity - what are the odds the implants will affect homeostasis?
(28:35) Breast implant illness is not just a surgical problem - itâs an inflammation and genetic issue.
(30:20) Cellcore supplementation before and after surgery to help detox and reduce inflammation. A holistic approach is essential.
(38:00) The use of peptides to help with recovery.
(42:00) Dr. Whitefield's approach to facial rejuvenation for natural results.
(51:48) Thank you to Dr. Whitefield and where to find more information. Make sure to order his coming book!
Key Takeaways:
Breast implant illness presents atypical systems, causing some women to be gaslit by their doctors. A review of all bodily systems must be done to diagnose true breast implant illness. Itâs not understood by a wide range of medical professionals, so being in tune with your symptoms is important. The most consistent symptoms are neurological like brain fog and memory loss. Difficulty swallowing, racing heart, constipation, bloating, shocking pains in extremities, and nerve tingling are also major symptoms. Fat is the original filler and works well for transfers. Itâs a dynamic tissue because it brings your bodyâs own stem cells with it. Holistic acceleration recovery can help with reducing inflammation and detoxing the body so that fat transfers are successful without causing implant illness. Recovering with procedures like hyperbaric oxygen chambers and lymphatic massages can highly decrease inflammation and risk of illness. About 30% of implants (since 2019) will be an issue for people, depending on genetics, harsh sickness, or in-surgery bacteria. Itâs important to have a baseline established with your surgeon so that you can tell quickly if you are suffering from breast implant illness. The baseline also helps you and your doctor reduce potential inflammation. -
In this episode of Biohacking Superhuman Performance with guest Dr. Stephanie Estima, we discuss the importance of heading into menopause in the healthiest way possible. Muscle is often thought of as a negative thing for women as we were taught not to get bulky. However, itâs a myth that needs to be totally left behind. Itâs very hard for women to build muscle and get bulky. But muscle is essential for hormonal balance and longevity.
We also dive into the science behind balanced hormones, and what steps you can take to make sure youâre heading into menopause as a confident powerful woman, rather than take it on as if itâs a disease. Menopause needs to be thought of as an evolution of your body, not a nightmare situation. Bioidentical hormone replacement therapy is essential for some women, and we guide you through how to talk with your doctor to get the best treatment possible.
Overall, this episode offers guidance on navigating hormone health, talking to your doctor about what you specifically need, and how to use menopause as a growth opportunity, not a season of anxiety and hardship.
Dr. Stephanie Estima discusses all facets of health including nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. Her passion is to assist you in making informed decisions about your health and to catapult you into the hero of your own life.
Dr. Stephanie has a special interest in exercise physiology, biomechanics, neuroscience, and performance nutrition. She spent 19 years in private practice and is a best-selling author, international speaker, and mother.
Thank you to our sponsors for making this episode possible:
BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie
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Find more from Dr. Stephanie Estima:
Instagram: dr.stephanie.estima
Newsletter: https://drstephanieestima.com/newsletter/
Website: https://drstephanieestima.com/
Podcast: Better with Dr. Stephanie
Book: The Betty Body
Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Natâs Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
What We Discuss:
(1:10) Intro for Dr. Stephanie Estima, the muscle lady, and how to optimize hormones for menopausal health.
(4:41) Menopause isnât a disease; itâs an experience you can be prepared for.
(6:45) Preparing at a younger age, by adding muscle and taking care of your hormones can give you an easier time throughout menopause.(8:45) The importance of lean muscle for women (hint: you donât get bulky!)
(17:45) Hormonal changes can affect your ability to build lean muscle.
(22:43) The turnover rate of bone as we age changes under the influence of estrogen.
(26:30) You donât want too much estrogen- it can negatively affect ligaments and joints. You just want it balanced with testosterone. This is why joint issues are common in post-menopausal women. It increases the risk of injury.
(29:00) The importance of strength, flexibility, and cardiovascular health for aging women.
(30:00) Bioidentical Hormone Replacement Therapy is a great solution.
(36:00) Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you canât talk with your doctor about hormones, get a new doctor.
(40:10) Cognitive health - our ability to think clearly - and lack of sleep is affected by decreasing levels of hormones like progesterone.
(46:00) Stress management and its role in adrenal gland health. Nutrition and supplements can feed the brain! Your body is very clear about this - if you donât use it, youâll lose it.
(53:44) The lack of literature on common âhealth practicesâ today for women, like cold plunges and sauna. It needs to be synced with the time in your cycle.
(1:03:33) Minimum effective dose of exercise - strength training and cardio.
(1:11:25) How to find more from Dr. Stephanie Estima
Key Takeaways:
Reframing the importance of lean muscle for women is essential for hormone health. Women in their 40s and 50s have grown up with the thin supermodel being ideal. The environment you grew up in can highly affect your perception of hitting the gym and building muscle. However, for the vast majority of women, it is very hard to build muscle and get âbulky.â The bulky myth and fear of lifting heavy just need to go away and die because itâs very inaccurate for women. You can build muscle at any age, at any stage in life - peri, menopausal, and post-menopause. However, it is much easier to build muscle when you have a larger concentration of estrogen and testosterone (peri-menopausal). Women have somewhere between 10-20x more testosterone than estrogen. Itâs the most abundant sex hormone in the body. Lifting weights close to failure drives up testosterone for 10-48 hours post-workout. When you stimulate the muscular system, you also stimulate bone density. Muscles and bones are sisters! They grow at the same time. Osteoporosis is common in older women going through menopause, so growing muscle and bone density pre-menopause is essential. Bioidentical hormone replacement therapy is a fantastic option for those who arenât heading into menopause with the correct amount of muscle and balanced hormones. Lifestyle interventions will help 60-70% of women who experience menopause symptoms like hot flashes and mood swings. The 30-40% of women who donât get relief from these symptoms can highly benefit from HRT. Itâs important to do bloodwork around age 30 so that you have a baseline hormone level you know you need to maintain. Itâs best to keep track of it twice a year. Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you canât talk with your doctor about hormones, get a new doctor. You can be a powerful, clear-thinking, confident woman by keeping your hormones, specifically testosterone, balanced (and high!). It affects our ability to read the room, analyze risk, and make decisions throughout menopause if we donât focus on hormone health. It can cause anxiety and brain fog. Stress management is also highly important during this time. Adrenals take over the job of what the ovaries once did, so they have to produce all hormones after menopause. Stress management helps negate the negative side effects of an overactive adrenal gland. The minimum effective dose of exercise is 3 times a week of strength training. Three is good, but four is better. But cardiovascular health for menopausal women is very important as well, as heart disease is the number one killer of women, not breast cancer. Women are very well adapted for zone 2 oxidative phosphorylation for burning fat. More focus needs to be put on explosive movements like burpees, HITT, and sprints because we lose speed and type 2 muscle fiber. We can lose up to 8% per year if weâre not training type 2 muscle fibers. Explosive training also helps build muscle, rather than deteriorate muscle like steady state cardio does. - Näytä enemmän
