Nourish Balance Thrive

Deborah Gordon, MD, is the founder and medical director of Northwest Wellness Center, LLC. She has a lifelong interest in health and wellness, which she has incorporated into an integrative medical practice in southern Oregon for over thirty years. She is dedicated to finding lifestyle choices that can prevent and reverse health problems, avoiding medications where possible and using them wisely where necessary. For the last decade, she has worked with a particular focus on cognitive health. On today's podcast, Deborah talks about mould/mycotoxin illness, bone health, and hormone balance. She elaborates on the precise tests and approaches to diagnose and manage mycotoxin illness, assess bone health, and explore hormone replacement options beyond estrogen and testosterone. She also highlights the potential risks of excessive vitamin K2 (MK7) intake, supplements that aid in mould detoxification and bone density enhancement, and the best way to monitor kidney function whilst supplementing creatine. Here’s the outline of this interview with Deborah Gordon: [00:00:20] Ancestral Health Symposium. [00:00:50] Physicians for Ancestral Health. [00:01:19] Video: Fine Tuning Bredesen’s Protocol by Deborah Gordon MD. [00:01:42] Video: Mycotoxin Illness: The Great Impostor. [00:02:06] What are mould and mycotoxins? [00:06:08] Visual Contrast Sensitivity Test. [00:07:28] Podcast: Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance. [00:11:07] Lucy Mailing; NBT Podcasts: 1, 2, 3. [00:11:48] Dr. Dale Bredesen; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline. [00:15:41] Urinary Mycotoxin Tests: Mosaic (formerly Great Plains Lab) and Real Time Laboratories (covered by Medicare). [00:16:30] Evident vs hidden mould. [00:17:48] Mold treatment: far infrared sauna, fish oil, glutathione, binders. [00:19:54] The International Society for Environmentally Acquired Illness (ISEAI). [00:21:35] Diagnosing mold illness. [00:22:34] Environmental Analytics. [00:23:56] Financial stress of mold infestation. [00:25:50] Ideal place to live. [00:27:07] Deborah's clinical trial with Dale Bredesen: Toups, Kat, et al. "Precision medicine approach to Alzheimer’s disease: Successful pilot project." Journal of Alzheimer's Disease 88.4 (2022): 1411-1421. [00:27:48] Supplements: chlorella, OptiFiber Lean. [00:30:43] Cholestyramine (prescription medication). [00:33:10] Xlear (nasal biofilm disruptor). [00:36:01] Bone density. [00:36:31] R. Keith McCormick; Books: Great Bones - Taking Control of Your Osteoporosis and The Whole-Body Approach to Osteoporosis: How to Improve Bone Strength and Reduce Your Fracture Risk. [00:39:51] Bone density testing; blood tests: C-Telopeptide (demineralisation), Procollagen 1 peptide (remineralisation). [00:41:12] Vitamin D + Vitamin K. [00:41:33] Chris Masterjohn on Vitamin K (for paid subscribers). [00:41:55] Heart arrhythmias and MK7. [00:43:02] Hormones and bone metabolism; Genistein. [00:44:00] Melatonin: Graph of melatonin production by age. [00:44:25] Greg Potter, PhD. [00:45:21] DUTCH test (urine hormone test). [00:47:54] Creatine; Greg Potter's podcast Reason & Wellbeing; Videos: Creatine for Bigger Muscles, More Strength, and Recovery — Dr Darren Candow | Reason & Wellbeing 21 and Creatine and Sleep, Brain Health, Long COVID, and More — Dr Darren Candow | Reason & Wellbeing 21. [00:48:39] Testing kidney function when taking creatine; Cystatin-C. [00:51:29] Highlights #19 on SHBG and Metabolic Health. [00:53:21] Pregnenolone. [00:57:29] Strength training in an older population. [00:58:05] Article: No Gym, No Problem. [01:00:26] Mike T. Nelson; Zac Cupples; Zach Moore. [01:01:35] How to work with Deborah. [01:02:46] Deborah's website. [01:03:00] Deborah's practice website.

Today's journey takes us into unconventional living with my guest, Julie Kelly—my wife and partner in adventure. Together, we delve into our nomadic lifestyle, shared with our three vibrant children, each step an exploration outside societal norms. This conversation unfolds the layers behind our decision to steer clear of conventional schooling, whilst aiming to better support our kids’ needs. Our conversation starts with what we learned from developmental psychologist and evolutionary anthropologist Peter Gray, emphasising the pivotal role of play in a child's development and how we've designed our environment to nurture this philosophy. From living in a house and sending our kids to Forest School to the compact simplicity and togetherness of campsite living in a VW camper van, we share the ups and downs of our experiences. We also discuss living in an intentional community in Costa Rica and Airbnb's important role in enabling our journey. Here’s the outline of this interview with Julie Kelly: [00:00:33] Peter Gray; Podcasts: Free to Learn: Unleashing the Instinct to Play and How to Raise Passionate Kids: The Value of Free Play. [00:01:04] Book: Free to Learn, by Peter Gray. [00:01:14] Article: What Exactly Is Play? by Peter Gray. [00:03:59] Article: Why Do We Play? by Peter Gray. [00:04:51] Podcast: Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance. [00:07:19] Book: Play Anything, by Ian Bogost. [00:10:47] Forest School. [00:20:19] How much play is enough? [00:21:45] Barriers to free play. [00:23:06] Ocean Grove Homeschool Charter. [00:26:43] Unschooling and learning to read. [00:30:10] Book: Chop Wood Carry Water, by Joshua Medcalf. [00:34:35] Peter Gray's Substack. [00:36:11] Working remotely during COVID. [00:39:38] Hosting our house on AirBnB. [00:41:30] Robuilt on YouTube. [00:48:17] Kampground of America (KOA). [00:50:15] Sunset Campground outside Santa Cruz. [00:52:30] Camp Lotus. [00:53:53] Eagle Point, Lake Tahoe. [00:54:46] Sugar Pine Point, William Kent Campground. [00:55:36] Tahoe Rim Trail. [00:56:19] California Junior Ranger Program. [00:59:13] Inn Town Campground. [01:02:00] La Ecovilla, Costa Rica. [01:03:14] Casa Maracuya. [01:04:30] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy. [01:10:15] Ecovilla School (Casa Sula). [01:15:06] Scratch. [01:20:45] NBT Forum.

Kegan "SMURF" Gill, a former US Navy F/A-18E pilot whose life took a dramatic turn following a near-fatal high-speed ejection at 695mph. Kegan's story is not just about survival; it's a profound narrative of overcoming life-altering injuries, battling and defeating prescription drug addiction, and enduring a gruelling two-year recovery process. His triumphant return to flying Super Hornets symbolises a victory over adversity that few can imagine, yet many can draw inspiration from. Kegan's tale, however, unfolds further as he confronts delayed-onset PTSD and cognitive issues from a severe traumatic brain injury—a battle that traditional pharmaceutical treatments only worsened, leading to his hospitalisation. Faced with the limitations of the VA healthcare system and a daunting mental health struggle, Kegan embarked on a quest for healing beyond conventional medicine. His transformative experiences with alternative therapies, including indigenous medicine, are pivotal in his journey toward holistic healing. Now medication-free and a competitor in ultra-endurance events, Kegan advocates for chronic health. Join us as he shares his inspiring story of recovery, resilience, and the relentless pursuit of wellness, all while raising a family and giving back through speaking and writing about his life-changing experiences. Here’s the outline of this interview with Kegan Gill: [00:01:17] Becoming a Navy aviator. [00:05:48] Kegan's story. [00:13:18] When things went wrong. [00:25:23] Trauma surgery. [00:27:03] "SMurF". [00:28:38] Paralysis. [00:30:53] Nutrition at the VA hospital. [00:33:27] Weaning off pain medications. [00:37:47] Book: Black Box Thinking, by Matthew Syed. [00:42:36] Effects of traumatic brain injury (TBI). [00:55:25] Stanford prison experiment; Documentary: The Experiment. [01:02:13] Book: Finding Ultra, by Rich Roll. [01:02:27] Book: How to Change Your Mind, by Michael Pollan. [01:02:48] Book: Why We Sleep, by Matthew Walker. [01:03:33] Book: In Defense of Food, by Michael Pollan. [01:05:49] Vet Solutions [01:06:57] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle. [01:08:45] Warrior Angels Foundation. [01:11:28] Heroic Hearts Project. [01:14:40] Defenders of Freedom. [01:16:21] Kirk Parsley; Doc Parsley's Sleep Remedy; Podcasts: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top and How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [01:18:13] Book: When Brains Collide, by Michael D. Lewis, MD [01:18:26] Dr. Mark Gordon on the Joe Rogan Experience. [01:23:12] No Fallen Heroes. [01:23:43] Max Afterburner Podcast. [01:24:19] Psychotherapist Troy Valencia; Iboga. [01:27:06] Awaken Your Soul Iboga retreats. [01:28:27] 7x Project. [01:32:59] Book coming: Phoenix Revival. [01:33:15] Dead Reckoning Collective. [01:33:21] Book: First Train Out of Denver, by Leo Jenkins. [01:34:53] Find Kegan Gill on LinkedIn and Instagram.

Laura Payling, PhD, leads the animal science division for Biofractal.ai, an innovative startup using gene expression information and advanced data science to improve livestock yield and welfare. Laura’s passion for human and animal health and performance has resulted in diverse professional experiences, including academic research in food chain nutrition, clinical dietetics and consulting as a nutritionist. On today's podcast, Laura shares her passion for understanding and reigniting harmony in the human gut. She discusses her doctoral work, including research on the gut microbiome, food, and health. She also touches on some current science related to keystone species of microorganisms and methane-producing bacteria in the microbiome. Here’s the outline of this interview with Laura Payling: [00:00:15] Life in Costa Rica. [00:05:57] Early life. [00:08:00] A1 vs A2 milk. [00:10:34] Growing up with horses. [00:17:05] Training dogs. [00:22:41] Studying animal science. [00:23:50] Avoiding iodine deficiency. [00:29:11] New Zealand for PhD [00:31:32] Protein digestibility-corrected amino acid scores (PDCAAS). [00:31:53] Probiotics improving yield in livestock. [00:36:49] Book: The Case Against Education, by Bryan Caplan. [00:43:34] Hip dysplasia. [00:47:31] Greg Potter; Reason and Wellbeing Podcast. [00:48:33] Postural Restoration Institute (PRI). [00:48:47] Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:52:50] Clinical pearls from PhD work. [00:53:52] Methanogens and fiber fermentation. [00:54:55] Dr. Petra Lewis. [00:56:12] Keystone species and the cross-feeding chain. [01:00:32] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [01:01:44] Book: The Good Gut, by Justin Sonnenburg and Erica Sonnenburg. [01:03:13] Book: The Paleo Solution, by Robb Wolf. [01:03:42] Dietetics. [01:08:48] Julian Abel; Podcasts: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness. [01:14:17] Biofractal.ai. [01:22:50] Methanogens in breath vs. stool. [01:26:29] Find Laura on LinkedIn.

Dr. Michael Bazlinton is a Family Doctor (GP) and the founder of the bodymapping clinic in the UK. After recognizing the limits of the National Health Service (NHS) model of practice and discovering compelling data from the low-carb community, Michael expanded his scope as a physician. In 2017, bodymapping was born. The bodymapping programme embraces five key states of being essential to wellness: nourishment, cognition, sleep, movement, and rest. Michael uses blood testing to guide clients in these areas toward optimal health and longevity. On this podcast, Dr. Bazlinton discusses the bodymapping approach and the unique programme he has created for those in the UK who want to apply science and technology to manage their health better. He is currently offering a membership platform for those who wish to use ongoing tracking of their biometric data with periodic live video check-ins. The first six months are free with the discount code NBT-100%. Here’s the outline of this interview with Michael Bazlinton: [00:01:34] Peter Gray Podcast: How to Raise Passionate Kids: The Value of Free Play. [00:04:25] bloodsmart.ai. [00:05:30] Background and interest in alternative health. [00:08:48] Ted Naiman, MD and Stephan Guyenet. Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan. [00:13:36] Video: Sugar: The Bitter Truth. [00:16:04] Book: The Real Meal Revolution, by Tim Noakes, Jonno Proudfoot, and Sally-Ann Creed. [00:23:11] Fixing Dad: BBC film, YouTube series. [00:34:28] Making health more resilient. [00:49:59] Justin Welsh. [00:52:10] Heads Up Health. Podcast with David Korsunsky: How to Use Data to Take Control of Your Health. [00:53:35] bodymapping. [00:55:33] Membership offer; Promotion Code: NBT-100%.

Mike Brcic is an adventurer, writer, and entrepreneur with a mission to help others build connection with themselves and others. He founded Wayfinders, a project that brings entrepreneurs together for travel, physical challenge and authentic connection, going beyond networking and financial success. Mike founded Sacred Rides, a highly successful mountain bike adventure company (and sold it in 2019), co-founded Bikes Without Borders, and is the former Dean of Social Enterprise at the Centre for Social Innovation. On this podcast, Mike reflects on his Substack series, Restoring Connection: The Most Vital Work of Our Time, in which he offers practical advice for creating meaningful connections with oneself and others. Noting that human connection is a primary factor in our well-being and longevity, he discusses some of the barriers to connection we’ve created in modern society and some of the tools and practices he uses to reduce loneliness and connect deeply with our true motivations and desires. Here’s the outline of this interview with Mike Brcic: [00:01:02] Mike's Substack. [00:02:49] Jeff Kendall-Weed on YouTube. [00:03:49] Substack series: Restoring Connection: The Most Vital Work of Our Time. [00:04:25] Background of loss and depression. [00:08:48] Mike's turning point. [00:12:45] Connection to self. [00:15:53] Jason Connell; Podcasts: From Magic to Mindfulness: The Evolution of an Entrepreneur and Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP). [00:18:01] Figuring out what's important to you. [00:19:43] Coping with difficult emotions. [00:23:27] Connection to others. [00:23:37] Nick Gray; Podcast: How to Make New Friends. [00:24:44] Mike's connection database. [00:27:08] Dinner parties - the connected meal. [00:31:49] Intentional communities and human-centered design. [00:37:53] Meta-analysis on social relationships and mortality risk: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. [00:40:43] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo and William Patrick. [00:43:45] Wayfinders. [00:45:14] Travel and adventure experiences.

Fundraiser by Lesley Paterson for Dr Simon Marshall: The Bravest Fight of All Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He’s been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe. On the podcast today, Mike talks about his Flex Diet Certification program: a course for trainers, coaches and fitness enthusiasts on metabolic flexibility, working with clients on nutrition and achieving fitness goals. We also talk about a little of everything else - his recent talk at the ISSN Conference, measuring and improving your VO2 Max, creating training plans, and the best ways to assess for fitness and healthspan. Mike’s Flex Diet Certification program takes students 1-2 times a year and is open through 1/22/24. Here’s the outline of this interview with Dr Mike T. Nelson: [00:00:07] Mike's previous NBT podcasts: 1, 2, 3, 4, 5. [00:00:27] Flex Diet Podcast. [00:02:56] Podcast: D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet. [00:05:21] Brianna Stubbs; Podcasts with Brianna: 1, 2, 3, 4. [00:06:05] International Society of Sports Nutrition (ISSN) Conference. [00:07:50] Psilocybin. [00:09:35] Flex Diet Certification (opens 1/15/24 - 1/22/24). [00:19:43] How to measure your VO2 Max. [00:21:31] PNOĒ studies: 1. Tsekouras, Yiannis E., et al. "Validity and reliability of the new portable metabolic analyzer PNO E." Frontiers in Sports and Active Living 1 (2019): 24; 2. Kwok, Manny MY, Shamay SM Ng, and Billy CL So. "Validity and Reliability of the Portable Metabolic Analyzer PNOE to assess cardiometabolic capacity during walking exercise." (2023). [00:26:52] Changing your VO2 Max. [00:27:39] HERITAGE study: Sarzynski, Mark A., et al. "The HERITAGE Family Study: a review of the effects of exercise training on cardiometabolic health, with insights into molecular transducers." Medicine and Science in Sports and Exercise 54.5 Suppl (2022): S1. [00:34:17] Resting metabolic rate. [00:37:03] Respiratory Exchange Ratio (RER). [00:37:49] Ryan Baxter - Podcast: How to Use Biomedical Testing for Obstacle Course Racing Performance. [00:40:01] Podcast: The Flex Diet: A Science-Based Guide to Metabolic Flexibility, with Mike T Nelson. [00:44:17] Jason Moore; Spren. [00:45:02] Greg Potter. [00:49:16] Shapa scale. [00:51:07] Creating training plans. [00:56:29] Evaluating technique and progress. [00:59:38] Moxy Oxygen Monitor. [01:07:07] Get Mike's daily newsletter.

In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion: 1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns. 2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance. 3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics. 4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage. 5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality. Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being. Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit sleepmate.nbt.link. This link will take you directly to our Discord server where you can start using SleepMate.

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat and co-author of Sacred Cow, which explains why well-raised meat is good for us and the planet. Robb, one of the best-known names in the Paleo movement, has transformed the lives of hundreds of thousands of people worldwide via his top-ranked iTunes podcast, books, and seminars. He co-founded the 1st and 4th CrossFit affiliate gyms in the world and then went on to co-found LMNT Electrolytes. Robb also holds a brown belt in Brazilian Jiu-jitsu, is a former California State Powerlifting Champion, and is a 6-0 amateur kickboxer. It’s been almost ten years since my first appearance on Robb’s Paleo Solution podcast, with the interview that ultimately launched NBT as a business. Today, Robb and I discuss the Paleo movement and why it declined in popularity, his latest business and personal ventures, his current love for Brazilian Jiu-Jitsu (BJJ), and why you might like to try the sport, too. We also discuss red flags when choosing a gym, preventing injuries during BJJ, and staying sharp as you age. Here’s the outline of this interview with Robb Wolf: [00:00:26] 2014 interview on the Paleo Solution podcast. [00:02:32] Robb's health and fitness history. [00:07:19] Book: The Paleo Solution, by Robb Wolf. [00:08:18] Book: Wired to Eat, by Robb Wolf. [00:09:46] Book: Sacred Cow: The Case for (Better) Meat, by Robb Wolf and Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat, with Diana Rodgers. [00:12:14] LMNT electrolyte supplement. [00:14:01] Stephen Phinney from Virta Health. [00:14:15] Jeremy and Louise Hendon; Podcast: Paleo Entrepreneurship with Jeremy Hendon. [00:17:01] Problems with Gatorade. [00:19:54] What happened to Paleo? [00:20:27] Hamilton Stapell's articles and peer-reviewed writings. [00:20:37] Video: AHS12 Hamilton M. Stapell, PhD—Ancestral Health in Historical Context [00:20:48] Videos: Dr. Hamilton Stapell - The Future of Paleo Part 1 and Part 2. [00:20:59] Video: The End of Paleo — Hamilton M. Stapell, Ph.D. (AHS13) [00:22:24] Whole 30. [00:25:16] Benefits to Paleo Diet independent of weight loss; Study: Lindeberg, Staffan, et al. "A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease." Diabetologia 50 (2007): 1795-1807. [00:28:32] Josh Turknett, MD; Paper: Turknett, Josh, and Thomas R. Wood. "Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia." Cells 11.18 (2022): 2789. [00:30:14] Brazilian Jiu-Jitsu. [00:34:25] Rener Gracie on Making Sense with Sam Harris: Police Training & Police Misconduct. [00:35:11] Robb's advice on choosing a gym. [00:37:39] Straight Blast Gym. [00:40:28] Daisy Fresh: An American Jiu-Jitsu Story (Episode One); Andrew Wiltse. [00:46:59] Peter Gray on play: Podcast: Free to Learn: Unleashing the Instinct to Play. [00:49:19] Preventing injuries in BJJ. [00:54:29] Preventing repetitive use injuries. [00:59:41] Brazilian Jiu-Jitsu for kids; self-defense. [01:11:28] Gracie University. [01:11:42] Robbwolf.com; Healthy Rebellion Radio. [01:12:24] Dark Horse Podcast.

Paul Laursen is a coach and scientist known for his exercise physiology and high-performance sports expertise. He holds a PhD in Exercise Physiology and has a teaching, research, and coaching background. Paul has published over 140 peer-reviewed papers, has more than 14,000 citations, and is co-founder of the parent company HIIT Science. His work often focuses on strategies to optimise performance, including high-intensity interval training (HIIT), heat acclimation, and the role of technology in sports. Paul is also a lifelong athlete, having completed 18 Ironman triathlons. Paul is on my podcast today to talk about Athletica, a personalised AI coaching platform that adapts to your current sport, fitness levels, goals, training sessions and life. We discuss why a coach or athlete might use Athletica, including individualised step-by-step daily training plans, wearable data input, and comprehensive session analysis. Paul also explains how an AI coach can help combat workout boredom, injury, and scheduling challenges. Here’s the outline of this interview with Paul Laursen: [00:02:01] AI coach, Athletica. [00:02:13] Brianna Stubbs; NBT Podcasts featuring Brianna: Ketones for Performance, Cognition, and Cardiovascular Health (2019), The Latest Research on Exogenous Ketones and Other Performance Enhancers (2019), Women in Science: Bridging the Gender Gap (2018), World Champion Rower and Ketone Monoester Researcher Brianna Stubbs (2017), The D-BHB Ketone Monoester Is Here (2017). [00:04:39] What Athletica can do. [00:04:56] Power or pace profile, user time constraints. [00:06:27] Athletica on YouTube, see workouts populated on a calendar. [00:07:06] Paul's previous podcasts with NBT: How to Automatically Adapt Your Training Plan (2021), Science and Application of High Intensity Interval Training (2019), and Why Do and How to High Intensity Interval Training (2017). [00:07:13] HIIT Science and Paul's book: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle, by Paul Laursen and Martin Buchheit. [00:09:52] WHOOP strap; integrating wearables. [00:12:17] Internal training load measures; blood lactate. [00:15:46] Exporting data when it's time to work out. [00:20:19] Fast Talk Laboratories podcast; Paul's episode: What Impact Will AI Have on Training Software? [00:23:43] Workout reserve. [00:28:35] Stephen Rollnick on Motivational Interviewing. [00:32:24] Athletica vs ChatGPT. [00:41:09] Next step for Athletica: educating coaches. [00:43:45] Visit the NBT forum for Virtual Ted (Naiman), Virtual Huberman, and Virtual Malcolm (Kendrick). [00:48:31] Key features of Athletica. [00:49:49] Plantiga.

Despite social media being everywhere, it’s clear that adults in America face an epidemic of loneliness. This trend comes with health risks equivalent to smoking 15 cigarettes per day. Our guest today has a solution. The 2-Hour Cocktail Party, a step-by-step handbook that teaches you how to build big relationships by hosting small gatherings. He’s been featured in The New York Times and The Wall Street Journal, and New York Magazine called him a host of “culturally significant parties.” On this podcast, Nick shares his simple formula for hosting low-stress social gatherings to bring people together and create connections. Nick describes the best ways to get people to show up for your parties, get your guests talking to one another without being awkward (even for introverts), and why your home is the best place to host an event. Here’s the outline of this episode with Nick Gray: [00:00:50] Struggling to meet people in New York. [00:02:23] Nick's book: The 2-Hour Cocktail Party: How to Build Big Relationships with Small Gatherings. [00:02:29] Julian Abel of Compassionate Communities; NBT Podcasts with Julian: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness. [00:02:35] Study: Abel, Julian, et al. "Reducing emergency hospital admissions: a population health complex intervention of an enhanced model of primary care and compassionate communities." Br J Gen Pract 68.676 (2018): e803-e810. [00:04:16] Social benefits of hosting a cocktail party. [00:09:09] The NICK Formula (Name tags, Icebreakers, Cocktails only, Kick 'em out); Article: How to Host A Party. [00:11:14] How to get people to show up. [00:14:24] RSVP platforms: Mixily, Paperless Post, Partiful; Article: Evite Alternatives: List of Other Free RSVP Platforms. [00:14:56] When to hold a cocktail party. [00:18:02] Marketing your event. [00:20:26] Importance of name tags. [00:22:52] Icebreakers; Articles: Icebreaker Name Tags: Examples and How to Do It RIGHT and Icebreaker Activities for Your Next Event; Icebreakers: The Ultimate Guide for 2023. [00:27:43] Why to kick people out after two hours? Article: Party Times: Start, End, & Best Times. [00:30:36] Introverts and people with social anxiety. Article: Introverts Party: See How Lee Ann Did It. [00:34:19] How to manage kids at a party; Article: How to Host a Cocktail Party with Kids: Alex in Austin. [00:37:24] Where to host a party. Article: Where to Throw a Party? Ideas and Venues for 2023 [00:42:25] Alcohol. [00:48:19] Party.Pro website; Nick's personal website. [00:48:24] NBT Forum post where we discuss our upcoming parties! [00:49:24] Article: How to Host an Event: Parties & Networking. [00:49:27] Friendship Recession.

Peter Gray, PhD. is a research professor at Boston College in Psychology and Neuroscience, whose recent work focuses primarily on children’s natural ways of learning and the value of play from an evolutionary perspective. He is the author of Free to Learn, a book in which he argues that our children, if free to pursue their interests through play, will not only learn all they need to know but will do so with energy and passion. He has also published many academic articles on play and self-directed education. In this podcast, Dr Peter Gray makes the case that free play is the primary way children learn to solve problems, control their lives, get along with peers, and become emotionally resilient. And by contrast, he discusses the downsides of our traditional education system, which leaves many children bored, prone to misbehaviour, and seeing life as a series of hoops to struggle through. Please visit Peter on his Substack, where he writes about how play makes us human and how we might bring more playfulness into our lives and those of others. Here’s the outline of this episode with Peter Gray: [00:00:11] First podcast with Peter Gray: Free to Learn: Unleashing the Instinct to Play. [00:00:25] Peter Gray's Substack. [00:00:31] What is play? [00:03:40] Becoming interested in the topic of play. [00:05:30] Sudbury Valley School in Framingham, MA. [00:08:50] Peter's book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray. [00:09:30] Why play is important. [00:11:04] Book: The Play of Animals, by Karl Groos. [00:11:58] Book: The Play of Man, by Karl Groos. [00:14:18] Study: Gray, Peter. "Play as a foundation for hunter-gatherer social existence." American Journal of play 1.4 (2009): 476-522. [00:20:59] Time in school vs time out of school. [00:21:25] Article: Children's Risk of Suicide Increases on School Days. [00:22:40] 2014 APA Study: Stress in America. [00:25:35] Study: Gray, Peter. "How Children Coped in the First Months of the Pandemic Lockdown: Free Time, Play, Family Togetherness, and Helping Out at Home." American Journal of Play 13.1 (2020): 33-52. [00:33:12] The value of risky play. [00:36:20] Adult-directed sports vs child-directed play; Substack: Why Adult-Directed Sports Are No Substitute for Kid-Directed Play. [00:40:30] Book: Finite and Infinite Games, by James Carse. [00:41:22] The value of age-mixed play. [00:43:56] Article: Gray, Peter. "The Special Value of Children's Age-Mixed Play." American Journal of Play 3.4 (2011): 500-522. [00:49:28] Scaffolding metaphor; Substack: #10. The Special Value of Age-Mixed Play I: How Age Mixing Promotes Learning [00:53:01] How much time to play is enough? [00:53:35] Study: Gray, Peter. "The value of a play-filled childhood in development of the hunter-gatherer individual." Evolution, early experience and human development: From research to practice and policy (2012): 352-370. [00:59:17] Kids and screens. [01:08:56] Family vacations.

Sleep, nutrition, and metabolism expert Greg Potter, PhD, is back on the podcast today with a new twist on help for those interested in sleep. Greg is an international public speaker, science writer, consultant and coach, focusing on working with individuals and organisations to adopt easy and long-lasting lifestyle modifications that add years and quality to life. His work has appeared in dozens of worldwide media sources, including Reuters, TIME, and The Washington Post, and he frequently contributes to prominent websites, blogs, and podcasts. On today’s podcast, Greg joins Chris to discuss the use of psychedelic drugs for improved sleep and mental health. Greg talks about the types of psychedelics currently being researched, including psilocybin, LSD, and MDMA, their mechanisms of action, and their potential roles in improving sleep and health. He shares some of the most interesting results from the clinical literature, including therapeutic effects for treatment-resistant depression and the impact of these substances when combined with meditation or psychotherapy. Here’s the outline of this episode with Greg Potter: [00:05:28] What are psychedelics? [00:06:33] Main types of psychedelics. [00:09:37] Uses of psychedelics. [00:12:01] Minidosing and microdosing. [00:13:09] Psilocybin use as a spiritually significant event; Study: Griffiths, Roland R., et al. "Psilocybin occasioned mystical-type experiences: immediate and persisting dose-related effects." Psychopharmacology 218 (2011): 649-665. [00:14:14] Mystical experiences. [00:16:00] Mechanisms of action. [00:20:01] Greg's experience with psychedelics. [00:30:27] Integration work. [00:32:47] Entourage effects. [00:37:18] Chris's experiences with psychedelics. [00:41:22] Relaxing priors; Carhart-Harris and K. Friston; Study: Carhart-Harris, Robin L., and Karl J. Friston. "REBUS and the anarchic brain: toward a unified model of the brain action of psychedelics." Pharmacological reviews 71.3 (2019): 316-344. [00:41:45] Karl Friston's Free Energy Principle; Paper: Friston, Karl. "The free-energy principle: a unified brain theory?." Nature reviews neuroscience 11.2 (2010): 127-138. [00:43:47] Psychedelics and sleep architecture. [00:49:51] Psilocybin and sleep; Study: Dudysová, Daniela, et al. "The effects of daytime psilocybin administration on sleep: implications for antidepressant action." Frontiers in pharmacology 11 (2020): 602590. [00:51:58] Ayahuasca and sleep; Study: Barbanoj, Manel J., et al. "Daytime Ayahuasca administration modulates REM and slow-wave sleep in healthy volunteers." Psychopharmacology 196 (2008): 315-326. [00:54:34] REM sleep and dreaming. [00:58:42] Hobson's Activation-Synthesis Hypothesis. [00:59:38] Lucid dreaming. [01:00:02] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra and Robert Stickgold. [01:00:04] Videos: TedX talk - Sleep, Memory and Dreams: Fitting the Pieces Together and other videos. [01:03:41] Fear Extinction. [01:05:32] Podcast: From Magic to Mindfulness: The Evolution of an Entrepreneur, with Jason Connell. [01:07:33] Combining LSD and MDMA; Study: Schmid, Yasmin, et al. "Acute subjective effects in LSD-and MDMA-assisted psychotherapy." Journal of Psychopharmacology 35.4 (2021): 362-374. [01:08:31] Psychedelics as adjunct to other interventions. [01:09:16] Review: Payne, Jake E., Richard Chambers, and Paul Liknaitzky. "Combining psychedelic and mindfulness interventions: Synergies to inform clinical practice." ACS Pharmacology & Translational Science 4.2 (2021): 416-423. [01:09:57] Psilocybin combined with other spiritual practices; Study: Griffiths, Roland R., et al. "Psilocybin-occasioned mystical-type experience in combination with meditation and other spiritual practices produces enduring positive changes in psychological functioning and in trait measures of prosocial attitudes and behaviors." Journal of Psychopharmacology 32.1 (2018):...

We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain. Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic. Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities. Here’s the outline of this episode with Greg Potter: [00:00:10] Health Optimisation Summit. [00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD. [00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill [00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep. [00:02:31] Greg's history with back pain. [00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill. [00:07:05] Chronic back pain: prevalence and costs to society. [00:09:42] Causes and types of lower back pain. [00:18:53] Sports that increase risk of back pain. [00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night. [00:22:18] Podcasts with Mike T. Nelson: 1, 2, 3, 4, 5 and Ben House: 1, 2. [00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​ [00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816. [00:24:02] Nociplastic (nonspecific) pain. [00:26:29] Psychological causes for pain. [00:27:34] Lorimer Moseley on YouTube. [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise. [00:33:36] Rates of low back pain in traditional cultures and early human species. [00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10. [00:38:53] Difficulties in assessing and treating back pain. [00:43:51] Stuart McGill; Backfit Pro. [00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting. [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often. [00:50:53] Building spine stability. [00:51:56] Stuart McGill's Big 3 Exercises. [00:54:14] Bracing your spine when lifting things. [01:02:06] Bracing with breath: Valsalva maneuver. [01:03:22] Treatments that intervene with pain at the brain level. [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on...

With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course. Here’s the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2, 3, 4, 5. [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about. [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8 [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] Lumen CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004. [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214. [00:47:50] Enroll in the Flex Diet Certification Course.

Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance. Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet. Here’s the outline of this episode with Megan Hall and Zach Moore: For all the details, be sure to follow along with Megan’s Outline for this podcast. [00:00:09] First 3 Health Fundamentals Podcasts: 1, 2, 3. [00:01:27] Why we should care about what we eat. [00:03:15] Top dietary interventions to focus on. [00:05:37] Optimal protein intake. [00:08:25] Protein leverage hypothesis. [00:12:30] Plant-based vs. animal-based protein sources. [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: Oikawa, Sara Y., et al. "Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial." The American journal of clinical nutrition 111.3 (2020): 708-718. [00:16:52] Branch Chain Amino Acids (BCAAs). [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils. [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine). [00:26:34] Tolerating organ meats. [00:28:16] Organ meat blended with ground beef; Nose to Tail, Force of Nature, US Wellness Meats. [00:31:48] Environmental Working Group (EWG)'s Dirty Dozen. [00:32:03] Meal number and timing. [00:32:54] Time restricted eating (limited eating window). [00:34:08] One meal a day (OMAD). [00:40:36] Personalizing a diet for you. [00:40:51] Macronutrients. [00:44:10] Fiber; soluble vs. insoluble fiber. [00:45:24] Polyphenols. [00:46:12] Elimination diets. [00:50:42] Troubleshooting. [00:50:52] Digestive distress, during or after meals. [00:51:38] Improving body composition. [00:54:06] Managing sugar cravings. [00:55:06] Gretchen Rubin; Article: When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?” [00:55:52] Addressing under-eating; Relative Energy Deficiency in Sport (RED-S). [01:00:50] Getting started making dietary changes. [01:02:49] Nourishbalancethrive.com; Book a free 15-minute starter session.

Back on the podcast, today is sleep, nutrition, and metabolism expert, Greg Potter, PhD. Through his academic research, public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts. In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals. Here’s the outline of this episode with Greg Potter: [00:02:14] Wellics Corporate Wellness Software. [00:06:49] The importance of light. [00:08:30] The introduction of electric light. [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda. [00:10:37] How light influences the circadian system. [00:15:34] Consensus paper with recommendations related to light hygiene; Study: Brown, Timothy M., et al. "Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults." PLoS biology 20.3 (2022): e3001571. [00:19:13] Practical tips for reducing light at night. [00:22:44] Increasing prevalence of myopia. [00:23:46] Podcast: Getting Stronger, with Todd Becker. [00:26:01] Vitamin D synthesis; Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall. [00:26:15] Effects of light on mood and cognition. [00:27:24] Effect of light exposure patterns on cognitive performance; Study: Grant, Leilah K., et al. "Daytime exposure to short wavelength-enriched light improves cognitive performance in sleep-restricted college-aged adults." Frontiers in neurology (2021): 197. [00:28:14] Effects of light on metabolic health. [00:28:20] Dan Pardi podcast featuring Peter Light: Sunlight And Fat Metabolism: A New Discovery. [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: Harmsen, Jan-Frieder, et al. "The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day." Diabetologia 65.4 (2022): 721-732. [00:30:53] Effects of light on skin and immune function. [00:31:57] Highlights #15 (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky). [00:35:14] Skyglow. [00:36:48] Light at night and endocrine disruption. [00:37:45] Light at night and quality/duration of sleep. [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: Cajochen, Christian, et al. "Evidence that homeostatic sleep regulation depends on ambient lighting conditions during wakefulness." Clocks & Sleep 1.4 (2019): 517-531. [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 1-12. [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: Mason, Ivy C., et al. "Light exposure during sleep impairs cardiometabolic function." Proceedings of the National Academy of Sciences 119.12 (2022): e2113290119. [00:41:34] Effects of moon phases on sleep; Study: Casiraghi, Leandro, et al. "Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions." Science advances 7.5 (2021): eabe0465. [00:45:40] Effects of individual...

Back on the podcast today is Steven Wright, the man behind Healthy Gut, a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance. Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition. Here’s the outline of this episode with Steven Wright: [00:00:07] Steve's previous NBT podcast: How to Stop Suffering and Restore Your Gut to Health. [00:00:26] How Steven connected supporting the immune system through the gut. [00:03:25] 5 different immune misfires (scroll down page). [00:06:05] Innate vs. adaptive immune system. [00:09:02] Leaky gut and its role in autoimmunity. [00:09:45] Alessio Fassano, MD; Study: Fasano, Alessio, and Terez Shea-Donohue. "Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases." Nature clinical practice Gastroenterology & hepatology 2.9 (2005): 416-422. [00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS). [00:18:19] Effect of butyrate on mast cells. [00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics. [00:25:09] Importance of probiotic strain and concentration. [00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature). [00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®). [00:31:50] Lactobacillus acidophilus strain L-92. [00:34:49] 1-year study on LP20: Nakai, Hiroko, et al. "Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: High-dose and long-term use effects on immune-related safety and intestinal bacterial flora." Journal of Immunotoxicology 18.1 (2021): 127-135. [00:34:49] Immuse ® - studied at 250mg; Study: Kato, Yukiko, et al. "Safety evaluation of excessive intake of Lactococcus lactis Subsp. lactis JCM 5805: A randomized, double-blind, placebo-controlled, parallel-group trial." Food and Nutrition Sciences 9.04 (2018): 403. [00:37:07] Beta glucans for boosting Secretory IgA (SIgA). [00:41:20] Best interventions for gut and immune health. [00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status. [00:45:30] Managing stress with nutritional and gut support. [00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG. [00:48:43] HealthyGut.com - new customers use coupon code NOURISH15 to save $15.

The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized? Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here’s the outline of this episode with Megan Hall and Zach Moore: [00:00:21] Health Fundamentals Series Part 1: Health Fundamentals: How to Get Great Sleep and Part 2: Health Fundamentals: Stress and Hormesis. [00:01:01] Non-exercise Activity Thermogenesis (NEAT). [00:02:36] How to increase NEAT throughout the day. [00:08:11] Strength training - why it's important. [00:10:47] How to start strength training. [00:13:40] How much and how often to train. [00:16:40] Compound vs isolation movements. [00:18:39] Strength training for endurance athletes. [00:20:41] Straight bar vs. hex/trap bar for deadlifts. [00:22:41] Rest periods during resistance exercise. [00:24:43] Endurance exercise and why it's important. [00:25:56] How much endurance exercise is enough for health effects. [00:28:09] Zach's recommendations for prioritizing movement types. [00:29:04] How to measure effort during cardio; The MAF Method. [00:36:01] Recreational/team sports. [00:36:34] Recovery. [00:36:59] Delayed onset muscle soreness (DOMS) and active recovery. [00:41:26] Interference effect, and how to minimize it. [00:46:10] Balance, flexibility, and mobility - why they're important. [00:47:44] Resistance training is mobility training. [00:50:01] Structural limitations. [00:54:29] Summing up. [00:58:10] NBT website, Set up a free 15-min call with one of our coaches.

Like most critical aspects of health, stress can be a double-edged sword. It’s necessary for physical and emotional growth, and we all know that what doesn’t kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. ​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: How to Know if You’re Stressed, with Jason Moore. [00:07:26] Mike T. Nelson, PhD. [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress. [00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness. [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN. [00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model). [00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep. [00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can’t Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19). [00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8. [00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode. [00:36:10] Temperature: extreme heat and...