127: Dr. Anthony Jay - What Your Genes Can Tell You About Your Health Risks
Play • 1 hr 3 min

You probably already know that your genes dictate things like your hair color, eye color, and how tall you are, but did you know they can also give you important details on your health risks for conditions like obesity and type 2 diabetes?

And that’s just the beginning.

As Dr. Anthony Jay, a best-selling author and lead researcher for the Mayo Clinic, shares in this episode, your genes can also clue you into a number of different health issues.

They can tell you how your lifestyle can affect your health, what your risk factors are for chronic diseases, the best exercises to perform, and how you handle vitamins and hormonal issues, among other things.

Dr. Jay also shows how modifying certain things can change the way your genes are affected and he shares all of this in this podcast episode.

When you tune in, you’ll hear Dr. Jay go through Dr. Anthony Gustin’s genetic report to share what he should and shouldn’t do to mitigate his health risks and improve his overall health.

Dr. Anthony Jay received his Ph.D in biochemistry from Boston University’s Medical School where he later went off to study Alzheimer’s disease, hormonal health, fats, and cholesterol.

He then went on to become a lead researcher at the Mayo Clinic in Rochester, Minnesota where he spends his time studying epigenetics, infrared light, and stem cells.

He also published a best-selling book titled, Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile, to show people how removing hormone disrupting chemicals from your life can improve your health.

When you tune in, you’ll discover how it’s possible to improve your health by understanding your specific genes better.

Check out the episode now to learn more!

Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living
Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living
Brian Sanders - Filmmaker of Food Lies & Health Coach
Part 115 - Dr. Cate Shanahan & Tucker Goodrich on the True Cause of Disease and How We Know This
Today is a special show that I really enjoyed with 2 guests - Dr. Cate Shanahan and Tucker Goodrich. I had Tucker on years ago for episode 20 and he laid out the entire case against seed oils which was very compelling. Dr. Cate has been on twice already (more recently) and is a wealth of knowledge on many, many things, especially the dangers of seed oils and reinforcing the Sapien diet concepts. We cover how people get fat & sick all the way down to the mitochondrial level. We discuss the different players in this process including seed oils (or more specifically excess amounts of omega-6), refined grains, and sugar. We also do my favorite thing and look at all sides of the arguments. We use an article a seed oil supporter wrote as a tool to check in on the studies and claims cited. You won’t want to miss this one! It’s a long one, but we cover a lot, and there’s a bunch of great new info. This podcast is made possible by my company Nose to Tail where we offer nutrient dense, whole foods delivered to you. GET THE MEAT! http://NosetoTail.org GET THE FREE SAPIEN FOOD GUIDE! http://Sapien.org SHOW NOTES: * [11:40] Are seed oils the ultimate cause of chronic disease? * [20:00] PUFAs, hyperglycemia, and liver damage. * [22:00] Difference between omega-6 and 3 fatty acids. * [23:40] PUFAs, inflammation, and damage to the thyroid. * [32:00] Diseases of Civilizations and PUFA consumption. * [38:00] The importance of consuming healthy fats. * [41:30] Seed oils can lead to overeating, mitochondrial dysfunction, and eventually even heart failure. * https://journals.physiology.org/doi/full/10.1152/ajpheart.00480.2004 * [54:30] The connection between the American Heart Association and seed oil industry. * [1:04:00] Counter arguments for studies that support seed oils. * https://www.alineanutrition.com/2020/09/26/of-rats-and-sydney-diet-heart-drawing-a-line-under-polyunsaturated-pseudoscience/ * [1:29:00] Monocultures, monocropping, and the need for regenerative agriculture. GET THE MEAT! http://NosetoTail.org GET THE FREE SAPIEN FOOD GUIDE! http://Sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg
1 hr 53 min
Fast Keto with Ketogenic Girl
Fast Keto with Ketogenic Girl
Vanessa Spina
Hack Your Goals with Continuous Blood Glucose Monitoring (CGM): Kara Collier
Achieve Your Goals with Continuous Blood Glucose Monitoring: Kara Collier, RDN, LDN, CNSC. Nutrisense Director of Nutrition. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC) who specializes in glucose control and metabolism. She graduated from Purdue University and previously worked at Memphis VA Medical Center, as a clinical dietitian at Providence Hospital, and in a management role at Nutritionix. Get Your FREE ebook on keto: https://www.ketogenicgirl.com/pages/free-ebook Try the 28 Day Ketogenic Girl Challenge: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Try Proper Good's new Keto line of Soups! They are made with good for you ingredients and fit your keto macros! Use the code KETOGENIC15 for 15% off your order at www.eatpropergood.com - Repair your gut health and power up your immunity today by trying BiOptimizers' Leaky Gut Guardian risk-free at: www.leakygutguardian.com/fastketo and use FASTKETO to receive 10% off any order. You have a 365 day money back guarantee. That’s www.leakygutguardian.com/fastketo - Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet[, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos. -
1 hr 12 min
The Resetter Podcast
The Resetter Podcast
Dr. Mindy Pelz
The Best Measurement of Health: Heart Rate Variability – With Kristen Holmes
// R E A D Y • S E T • R E S E T This episode is all about maximizing performance in our everyday life, especially when it comes to heart rate variability and sleep. Kristen works with thousands of the best professional and NCAA athletes in the world. If your favorite athlete is having trouble sleeping, she's the one they call to help understand and interpret their WHOOP data. Along with that, Kristen is a fantastic athlete and coach in her own right. She's a former member of the U.S. National Field Hockey Team and one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and the first national championship ever for Princeton University and the Ivy League. In this podcast, we cover: * How to optimize your genetics in everyday life * The ways you can improve lifestyle for fitness results * The importance of sleep performance * Why heart rate variability is a great way to measure well-being * How you can optimize the way you recover and train through analytics // E P I S O D E S P O N S O R S * Pre-Order a copy of The Menopause Reset book today and get the bonus ebook now, for FREE! * Feel the impact of Organifi - use code PELZ for 15% off all products! // R E S O U R C E S M E N T I O N E D * Whoop Band, Get your First Band Free * Whoop/ Covid article * Favorite Electrolyte LMNT * Kristen's Instagram // F O L L O W * Instagram | @dr.mindypelz & @theresetterpodcast * Facebook | /drmindypelz & /theresetterpodcast * Youtube | /drmindypelz Please note the following medical disclaimer: By listening to this podcast you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition.
1 hr 4 min
Mastering Nutrition
Mastering Nutrition
Chris Masterjohn, PhD
Why does it take time to be fat-adapted when our body already knows how to burn fat? | Masterjohn Q&A Files #209
Question: Why does it take time to be fat-adapted when our body already knows how to burn fat? So the body does need time to get fat-adapted because yeah, the body knows how to burn fat, but fat adaptation is not about the body knowing how to burn fat, it's about the body increasing the expression of enzymes involved in burning fat. So everything that you do in the body requires enzymes. Enzymes are proteins that need to be made. It's going to increase enzymes involved in fat digestion and metabolism if you've been eating fat, and because it's expensive to do that, it's going to cut back on them if you haven't been eating fat. If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. From now through March, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations. DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.
5 min
The Healthy Rebellion Radio
The Healthy Rebellion Radio
Robb Wolf
Hormone Replacement, Potassium and Metabolic Disorders, Toenail Fungus | THRR066
Potassium Intake As It Relates To Insulin Resistance, Metabolic Disorders And NAFLD; Hormone Replacement Therapy - Good? Bad?; Toenail Fungus; High BUN: Should I Be Concerned?; Where In The World To Live? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet* In conclusion, GTE incorporated into meat patties in doses realistic for addition to processed foods only leads to a short-term change in plasma antioxidant capacity and has no long-term effects on oxidation parameters within the blood or urine compartments in smokers or in non-smokers. The study can therefore be seen as a 10 weeks controlled study with dietary depletion of all food antioxidants derived from fruits and vegetables, except for carrots and potatoes. During the depletion we observed a decrease in oxidative damage to proteins, DNA, and lipids, concomitantly with a major reduction in plasma ascorbate and minor changes in other vitamins and in anti- oxidant enzyme activities. We speculate that these seem- ingly positive effects on oxidative status are partly due to depletion of some pro-oxidant compounds co-existing with vitamin C in fruits and vegetables and this underlines the general lack of solid knowledge of the mechanisms by which a diet rich in fruits and vegetables cause a decrease in the risk of chronic diseases. 1. Potassium intake as it relates to Insulin resistance, metabolic disorders and NAFLD [22:41] Deirdre says: Hi Robb, I stumbled upon a couple of journals that state there is a link between hypokalemia and IR, metabolic disorders and NAFLD, of which I have (all of them). I have a difficult time losing weight, even when following healthy eating to a T. I've been tracking my food on myfitnesspal for a month, and upon reflection, I'm not getting NEARLY enough potassium every day. Sodium doesn't seem to be an issue. I salt my food pretty well. I do magnesium soaks once or twice a week. Can you touch on this subject a bit more, and maybe make some recommendations on how to hit that 4700 mg mark for potassium daily? Even with eating a large amount of veggies and protein, it's still a difficult number to hit. Dried herbs like chervil, parsley, basil and tarragon seem to be my best bets, but it's difficult to get 100g of dried herbs in a day. LOL. Thanks, Deidre 1/2lb steak 800mg 1 avocado 1,000mg 1oz nuts 200mg 2. Hormone Replacement Therapy - Good? Bad? [27:22] Marianna says: I'm a 69 YO. I'm a post menopausal female, who a little over a year ago started HRT about 18 months ago. I used bio identical HRT for the first 7 years after menopause then in keeping with recommendations went off it for about 11 years. My goal in retirement is to be as mentally and physically healthy as possible for as long as I possibly can. I'm quite active, exercise daily including cardio and strength training with yoga thrown in. Through IF and low carb eating I've recently lost 25 pounds and am5'6" and 155 lbs. The HRT I 'm using is administered via bio identical pellets every 4th month with oral progesterone taken daily. My decision to go back to HRT was prompted by reading Avrum Blooming's book Estrogen Matters. It was recently reinforced by reading Lisa Mosconi's book The XX Brain. Now finally to my question! Am I doing myself harm or good or just wasting my money (I can afford it) by seeking HRT at my age? As far as noticeable health benefits the main thing I notice is my skin looks a lot better. Effect of menopausal hormone therapy on components of the metabolic syndrome 3. Toenail fungus [31:52] Bradley says: Hello Robb and Nicki, About a year ago the middle toe toenail on my left foot curled on the right side of the toe and I noticed there was fungus under the toenail. There was no pain and did not seem to be a problem. During this past summer, I went to the doctor for my regular annual blood draw and showed the doc the toenail. She said it is just cosmetic and is not an issue unless it spreads. Also, she said the only thing that can be done is take some pills, which she said is very hard on the liver, for several months until it clears, and recommended that I do not take the medication unless the fungus spreads. Then, in October/November, I noticed fungus behind the big toe toenail on my right foot. The toenail on my right foot did not curl, but, it has more of a lumpy feel and I can see the white fungus growth underneath the toenail. I still have zero pain on either foot and not sure if it is even a big concern. However, considering a conventional doctor is reluctant to put me on the medication because of the potential side effects, do you happen to know of anything else that can be done? I have tried the foot baths with tea tree oil and other foot soaks and toenail ointments and they are not working. I have found some docs on the internet recommending special diets for around 6 months or more, but they all vary somewhat (have not attempted yet). Also, found a somewhat fringe treatment by ingesting sugar and turpentine (have not tried this either). Supposedly, the sugar attracts the parasite or fungus or whatever and the turpentine eliminates it and you just shit it all out. Thank you both very much. 4. High BUN: should I be concerned? [39:07] William says: Hi Robb and Nicki, Over 5 years of taking annual bloodwork, I have found that my BUN is consistently high (30-35 mg/dL). I’ve had my own theories as to why, so see if am I on the right track with this line of thinking: 1. I’ve been a daily sauna user for the past 5 years, which could lead to dehydration and elevated urea in the blood. I drink at least a liter of water during and after, and probably an additional 1-2 L around dinner time. Total daily liquids averages 4-5L. I salt my food heavily and take Mg and K supplements, but don’t measure total electrolytes 2. I tend to eat most of my protein at night (100-150g), with a half coming in the form of plant-based protein powders 3. The blood tests are always taken first thing in the morning, so it’s possible I’m still dehydrated from the night’s of sleep, combined with the high protein intake. I don’t normally drink a lot of water upon waking because I don’t feel thirsty, although thanks to LMNT I’m starting to change that :-) My doctor is concerned about my high BUN and an increase in chance to develop gout and kidney damage. He has advised me to reduce my protein intake. However, my avg daily protein is 150g, and as an active 165lb man, that number seems safe and appropriate. Have you looked much into BUN in people on paleo/keto diets with high protein? Are my numbers way out of whack and dangerous? Or is high BUN less of a concern in the context of a clean diet and low systemic inflammation? Could there be something else going on to contribute to this consistently high BUN? Or is it as simple is spreading my protein intake more evenly throughout the day instead of one large bolus at night? Any thoughts and insights you have would be very helpful! Thanks! William 5. Where In The World to Live? [44:24] Keri says: Hi guys! Huge fan since way back in the day. Love the podcast and am grateful for all you do. I have a weird, possibly not typical question, but value your opinions and feel like it’s relevant and something you might have an opinion on. Anyway... My family has been working towards moving to a small, debt-free, self-sufficient farm since 2009. We’re currently ready to start looking to buy. We grew up on farms/ranches and have years of experience. We’re into regenerative agriculture, pasture raised animals etc. We also homeschool all of our kids. My question is: we can move anywhere, considering political climates, taxes, cultural/social environment,…
50 min
Siim Land Podcast
Siim Land Podcast
Siim Land
#230 The Immunity Fix Webinar with Dr James DiNicolantonio
This is a replay of the webinar at the Health Optimisation Summit online meetup. We talk about The Immunity Fix with Dr James DiNicolantonio. Timestamps: * 00:40 Risk Factors for COVID * 02:15 Vitamin C and the Common Cold * 05:00 Zinc and Immunity * 08:10 Vitamin D and Immune Function * 15:20 Other Supplements for Viral Infections * 16:35 Food and Nutrients for Immunity * 20:55 Salt and Immunity * 22:30 Hormesis and Immunity * 25:28 Benefits of Sauna * 29:20 Benefits of Cold Exposure * 33:20 Fasting and Infections * 36:00 Autophagy Double Edged Sword * 36:40 Exercise and Risk of Infections And much more Here are the links to the podcast on all platforms * Link to the Audio Podcast on iTunes and Stitcher * Link to the podcast on Spotify * Link to the podcast on CastBox * Watch the Biohacking Bootcamp Videos on Patreon This episode is sponsored by BiOptimizers. They're giving the listeners of this podcast an exclusive offer on one of their best-selling products. It's called Magnesium Breakthrough and is the most full-spectrum magnesium supplement out there. Most supplements contain only 1 or 2 forms of magnesium... when in reality there are at least 7 that your body needs and benefits from. Magnesium is the master mineral that governs virtually all physiological processes in the body. With volume discounts combined with our custom 10% coupon code, SIIM10, you can save up to 40% off select packages of Magnesium Breakthrough! That’s an AMAZING value. And I promise that deal is ONLY available on this specific website, Click Here to Support the Show on Patreon! Show Notes * The Immunity Fix Audiobook * Health Optimisation Summit in London * Stronger by Stress on Amazon * Stronger by Stress Audiobook * The Immunity Fix on Amazon * Get Magnesium Breakthrough for a 10% Discount! * Black Stuff Fulvic Acid 15% OFF with the Code SIIM * Use Code SIIM for 10% Off Self Decode * Use Code SIIM for a 10% Discount on the KAATSU Bands * Get Your Biomarkers Tested with Lets Get Checked At-Home Tests! Use Code SIIMLAND for a 20% Discount (sponsored)! * My New Book Stronger by Stress * My NEW BOOK Metabolic Autophagy * Metabolic Autophagy Audiobook * Metabolic Autophagy Master Class * Total Sleep Optimization Video Course * Get the FULL GUIDE to INTERMITTENT FASTING FREE BOOK * Get the Metabolic Autophagy Program * Keto Adaptation Manual Book * Watch the Biohacking Bootcamp Videos on Patreon * Body Mind Empowerment Handbook * Keto Fit Program * Keto // IF Program Stay Empowered Siim
39 min
The Empowering Neurologist Podcast
The Empowering Neurologist Podcast
David Perlmutter MD
Episode 114: Dr. Daniel Amen
Your brain is always listening and responding to an incredibly large number of hidden influences, and unless you recognize and deal with them, they can steal your happiness, spoil your relationships, and sabotage your health. My good friend Dr. Daniel Amen calls these influences “dragons” in his new book Your Brain Is Always Listening, and with good reason as he explains. Importantly, this book will teach you to tame the dragons and regain what, for many, has been so elusive, especially these days. Daniel G. Amen, MD is a former US Army infantry medic, physician, double board-certified psychiatrist, twelve-time New York Times bestselling author, and founder and CEO of Amen Clinics, with 9 locations across the United States. Amen Clinics has the world’s largest database of brain scans related to behavior, totaling more than 170,000 scans on patients from 150 countries. Dr. Amen’s research team has published more than 80 scientific articles and Discover Magazine named his research as one of the Top Stories in Science for 2015. Dr. Amen has also written, produced, and hosted 15 national public television shows about the brain that have aired over 125,000 times across North America. As many of you will recognize, I have interviewed Dr. Amen several times in the past. But there is something so much more meaningful in our time together today. Dr. Amen’s book Your Brain Is Always Listening is available to preorder now. Dr. Amen is offering four free gifts for those who preorder the book: Your Brain Is Always Listening Playbook, access to a 2-hour event with Dr. Amen on March 17th, Magnificent Mind with Medical Hypnosis, and a free bottle of Happy Saffron at BrainMD. Your gifts can be claimed by entering your order number here. Discover more from Dr. Amen on his website, and follow him on Instagram, Facebook, and Twitter.
1 hr 5 min
The Keto Kamp Podcast With Ben Azadi
The Keto Kamp Podcast With Ben Azadi
Ben Azadi
Dr Sylvia Tara | Why we gain weight and what to do about it! KKP: 239
Today, I am blessed to have here with me Dr. Sylvia Tara. She holds a Ph.D. in biochemistry from The University of California, San Diego, and an MBA from the Wharton School of the University of Pennsylvania. She was a healthcare management consultant with McKinsey & Company and has worked for the world's largest biotechnology companies. After an extended battle with fat, Dr. Tara became fascinated with its resiliency and embarked on a mission to better understand it. This book culminated in years of research and interviews with physicians, patients, and leading scientists. The Secret Life of Fat will forever change how you think about this misunderstood organ. Dr. Sylvia Tara is the author of the book, The Secret Life of Fat. This new book brings together historical perspective and cutting-edge research to reveal fat's true identity: an organ critical to our health. In this episode, Dr. Sylvia Tara reveals the inspiration behind her fat research. We usually think fat is simply storing calories. What most people don't know is that fat serves many purposes. Also, there are different types of fats. We dive into everything you need to know about fat, including what's vital about leptin and adiponectin. Later, we discuss the difference between men and women when it comes to fat loss. Plus, we talk about which types of exercises will be critical on your health journey. / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. [00:30] About Dr. Sylvia Tara * Sylvia gains weight really easily. Her whole life, she watches people eat whatever they feel like, drink whatever they want, and not gain any weight. * So, Dr. Sylvia decided to understand fat once and for all. * She went on a big expedition to really understand fat. She wanted to know why she would gain fat easier than other people. * The Secret Life of Fat is based on all this research! * We think of fat as storage for calories; however, it’s so much more than that. [02:25] What Is Fat? * Fat is a complex endocrine organ that has multiple functions: * Storing calories. * Producing leptin – which has a great effect on our brains, our bones, and multiple organs. * Creating adiponectin – which has a lot of impact on where our fat is stored. [03:25] What You Need to Know About Leptin * Our fat produces this hormone called leptin. It's the biggest producer of leptin in the body, and fat releases it into the bloodstream. Once leptin goes to the bloodstream, it goes to your brain; it'll tell your brain that you’re overall satisfied. Basically, the brain will know that you are good, there's enough nutrition in the world, and you are okay. * Leptin will also communicate with your muscles. It tells your muscles that it's okay to expend energy because you have enough nutrition. * When we start to lose fat and begin to lose weight, say 10% or more, we reduce the amount of leptin we have. * So, people who've lost 10% or more of their body weight respond enormously to food. * Overall, once you've lost weight, you have to eat less than someone who's at that weight normally. It is why diets don’t work! [07:15] The Role of Adiponectin * Adiponectin is more or less telling fat where to go. * When we have dietary fat, adiponectin will guide the fat in our bloodstream to the right parts of our body. * So there's different kinds of fat, there's white fat. It's right under the skin, it's in your thighs, buttocks, arms, and it's actually the safest places to deposit fat. If you're going to have some fat, those are the places to put it. * There's also visceral fat; it sits underneath the stomach wall. It is the more dangerous fat that's nestled against the internal pancreas organ. * There's brown fat – it burns calories instead of storing calories. * Plus, there is beige fat – it that can turn brown when we exercise. * Overall, adiponectin will help guide the fat you eat and put it into the right place. [09:20] How Exercise Can Help Adiponectin * It’s around 20 hours of jogging a week to get adequate levels of adiponectin. That is when your body will start to shift around where your fat is. * High-intensity interval training will also help raise your levels of adiponectin. * You have to exercise a lot before it starts to affect you. * It's best to work with your diet and do some exercise. Don't rely on exercise alone! [11:10] How To Get More Brown Fat * Brown fat is actually used to create heat. * We have brown fat around our heart; we have it around the clavicle areas and our spines. Having brown fat around those important areas is critical. These areas need to be heated even when we don't have exposure to cold. * Beige fat, which was discovered last decade, is the fat that can turn brown through exercise. * The more you exercise, the more you can increase your levels of brown fat. * Exposure to cold will also increase your brown fat. [13:45] Women Produce 33% More Ghrelin Than Men After Exercise * Women are designed just to have more fat. There are many reasons for this: * Fat produces estrogen. * Fat is linked to our reproducibility. * When women exercise, they have a different reaction than men. Women’s bodies produce ghrelin after exercise, and it's a hormone that's released from your stomach. * If you burn off 600 calories or so, women produce 33% more ghrelin than men. * There's all kinds of dieting tips for women versus men because women are different. [17:30] How Women Can Lose Body Fat * Women have to be really patient, and you have to understand where you are on the spectrum of fat. * Everyone has an individual fat blueprint. * You have to understand your fat, and you have to be really forgiving of yourself. * Another issue with women is that they have something called dichotomous thinking. [22:05] The Role Of How To Use Intermittent Fasting For Fat Loss * Our growth hormone peaks at night. So, fasting during the nighttime will benefit your body because eating mitigates growth hormone levels. * You want growth hormones because it’s a great way to burn fat. * If you sleep adequately, you're increasing your levels of leptin, which means you're going to be a little bit more satiated the next day during fasting. [26:30] Strategies To Keep Insulin At Bay * Fiber will bring down insulin. * Eating higher protein diets, lower carbs, and obviously not a ton of sugar will also help keep insulin at bay. * Fasting enables you to manage insulin, and it helps with insulin sensitivity. [31:35] The Role of Genetics In Fat Storage * To manage your fat, you have to work harder if you're at a genetic disadvantage. * Some people tend to have a much higher appetite because they have a certain variant of the FTO gene. [35:30] How Environmental Factors Affect Fat * The Four P’s: * Pesticides * Plastics * Preservatives * Parabens * Overall, it's important to really watch what you eat and watch what you put on your body. Think about what's really in the food that you eat! [43:45] Testing Your Fat * The best way to test your fat is a CT scan. * Sadly, there is no easier way to find out. [48:20] Correlation Between Stress & Fat * Stress is linked to abdominal fat. * Exercise can be a perfect solution for people to lower their stress levels. AND MUCH MORE! Resources from this episode: * Check out Sylvia Tara Website: http://sciencetoliveby.com * Follow Sylvia Tara * Facebook: https://www.facebook.com/sylviataraphd/ * Twitter: https://twitter.com/sylviataraphd * Instagram: https://www.instagram.com/sylviataraphd * Learn more about The Secret Life of Fat: https://amzn.to/3kxXccw * Join theKeto Kamp Academy: https://ketokampacademy.com/7-day-trial-a * WatchKeto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ *Some Links Are Affiliates…
1 hr 1 min
Nourish Balance Thrive
Nourish Balance Thrive
Christopher Kelly
Omega-3 Fatty Acids: The Best Sources, Benefits, and How To Get Enough
It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn’t acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they’re good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:04:30] Blood flow restriction (BFR) training; Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan with Dr Jim Stray-Gundersen MD. [00:04:51] Podcast: Wired to Run: Why Your Brain Needs Exercise, David Raichlen. [00:05:41] What are omega-3 fatty acids? [00:06:31] Picture of omega-3 fatty acids. [00:08:40] Finding omega-3s in the diet; Review: Saini, Ramesh Kumar, and Young-Soo Keum. "Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance—A review." Life sciences 203 (2018): 255-267. [00:09:16] Poor conversion from ALA to EPA/DHA: Gerster, Helga. "Can adults adequately convert a-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?." International journal for vitamin and nutrition research 68.3 (1998): 159-173. [00:10:56] Why EPA and DHA are important. [00:11:38] Conditions associated with inadequate omega-3 intake. [00:12:02] Whole foods vs. supplements; other micronutrients. [00:12:42] Krill oil vs. fish oil; Studies: 1. Ulven, Stine M., et al. "Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers." Lipids 46.1 (2011): 37-46. 2. Schuchardt, Jan Philipp, et al. "Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations-a comparative bioavailability study of fish oil vs. krill oil." Lipids in health and disease 10.1 (2011): 1-7. 3. Maki, Kevin C., et al. "Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women." Nutrition research 29.9 (2009): 609-615. 4. Mödinger, Yvonne, et al. "Plasma kinetics of choline and choline metabolites after a single dose of SuperbaBoostTM krill oil or choline bitartrate in healthy volunteers." Nutrients 11.10 (2019): 2548. [00:16:59] Megan's outline for this podcast. [00:18:21] Algae-based omega-3 supplements. [00:19:40] Omega 6:3 ratio; Paper: Simopoulos, Artemis P. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine & pharmacotherapy 56.8 (2002): 365-379. [00:25:54] Should we be supplementing with grams of fish oil? Studies: 1. De Magalhães, João Pedro, et al. "Fish oil supplements, longevity and aging." Aging (Albany NY) 8.8 (2016): 1578. 2. Strong, Randy, et al. "Longer lifespan in male mice treated with a weakly estrogenic agonist, an antioxidant, an α‐glucosidase inhibitor or a Nrf2‐inducer." Aging cell 15.5 (2016): 872-884. 3. López-Domínguez, José A., et al. "The influence of dietary fat source on life span in calorie restricted mice." Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 70.10 (2015): 1181-1188. [00:27:42] No support for omega-3 (fish oil) in the prevention of cardiovascular disease; Meta-analysis: Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-233. [00:29:12] Signs you're supplementing too much fish oil. [00:30:26] Podcast: How Oxidative Stress Impacts Performance and Healthspan [00:30:43] Elevated blood glucose omega-3 supplementation; Study: Friday, Karen E., et al. "Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes." Diabetes care 12.4 (1989): 276-281. [00:31:01] Immunosuppressive effects of supplementing omega-3s: Fenton, Jenifer I., et al. "Immunomodulation by dietary long chain omega-3 fatty acids and the potential for adverse health outcomes." Prostaglandins, Leukotrienes and Essential Fatty Acids 89.6 (2013): 379-390. [00:34:17] Stages of life when omega-3s are especially important. [00:34:48] Specialized pro-resolving mediators; STEM Talk podcast episode: David LeMay Talks About Countering Inflammation with SPMS. [00:35:31] DHA to mitigate traumatic brain injury; Study: Bailes, Julian E., and Vimal Patel. "The potential for DHA to mitigate mild traumatic brain injury." Military medicine 179.suppl_11 (2014): 112-116. [00:35:45] DHA for cognitive function and aging; Study: Weiser, Michael J., Christopher M. Butt, and M. Hasan Mohajeri. "Docosahexaenoic acid and cognition throughout the lifespan." Nutrients 8.2 (2016): 99. [00:37:20] omega-3s for athletic performance; Review: Gammone, Maria Alessandra, et al. "Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport." Nutrients 11.1 (2019): 46. [00:38:54] omega-3s during pregnancy; Studies: Greenberg, James A., Stacey J. Bell, and Wendy Van Ausdal. "Omega-3 fatty acid supplementation during pregnancy." Reviews in obstetrics and Gynecology 1.4 (2008): 162; 2. Braarud, Hanne Cecilie, et al. "Maternal DHA status during pregnancy has a positive impact on infant problem solving: a Norwegian prospective observation study." Nutrients 10.5 (2018): 529. [00:39:44] Excess omega-3 consumption during pregnancy could be detrimental to offspring; Study: Church, M. W., et al. "Excess omega-3 fatty acid consumption by mothers during pregnancy and lactation caused shorter life span and abnormal ABRs in old adult offspring." Neurotoxicology and teratology 32.2 (2010): 171-181. [00:40:12] Testing: The Omega Index test; Framingham Heart Study: Harris, William S., et al. "Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study." Journal of clinical lipidology 12.3 (2018): 718-727. [00:42:34] Bottom line: More may not be better. [00:43:09] SMASH fish - sardines, mackerel, anchovies, salmon, herring (also black cod), 3-4x/week. [00:49:30] Schedule a free 15 min call with Megan.
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