Nourish Balance Thrive

I'm thrilled to have my good friend and mentor, Jeremy Hendon, join me again on the podcast. Jeremy is an esteemed international speaker, consultant, and entrepreneur with a track record of founding, scaling, and selling multiple thriving companies. Our collaboration on the Keto Summit in 2016 was a testament to his exceptional skill in business and marketing, especially within the realm of health and wellness. Jeremy joins me today to share his transformative journey from big-law attorney to entrepreneur, highlighting pivotal decisions made along the way. He reveals his process behind generating business ideas, having started out with the establishment of Louise's Foods, focusing on low-carb products. Later, he created a supplement line and, more recently, a marketing agency. Jeremy now shares his wealth of business knowledge through engaging short-form videos on various social media platforms. Here's the outline of this interview with Jeremy Hendon: [00:00:27] Jeremy's professional background. [00:07:07] Becoming an entrepreneur. [00:08:51] Generating business ideas. [00:10:20] Louise's Foods; Creating low-carb products and affiliate websites. [00:12:02] Mira and Jayson Calton. [00:19:20] The importance of meeting successful people. [00:20:40] David Sinick. [00:22:39] Starting a magazine. [00:26:27] John Carmack. [00:27:11] Book: Trust Me I'm Lying, by Ryan Holiday. [00:27:17] Book: Masters of Doom, by David Kushner. [00:27:35] CoBionic Supplements; CoBionic Indulgence. [00:36:54] Copywriting. [00:38:41] Business and marketing trends. [00:40:35] Jumping from one business to another. [00:44:29] Jeremy's short-form videos. [00:44:47] Video: What is the best measure for success? [00:51:33] Gary Vaynerchuk. [00:53:08] Dirty Texas Hedge on Twitter/X. [00:55:37] Find Jeremy on Twitter/X, LinkedIn, YouTube. Instagram.

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.

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.

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%.

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.

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.

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.

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): 49-69. [01:12:01] Psilocybin with expert meditators; Study: Smigielski, Lukasz, et al. "Characterization and prediction of acute and sustained response to psychedelic psilocybin in a mindfulness group retreat." Scientific reports 9.1 (2019): 1-13. [01:13:25] Acceptance and Commitment Therapy (ACT). [01:14:59] Podcast: Microdosing Psychedelics and the Placebo Effect, with Balázs Szigeti. [01:20:08] Psilocybin without psychotherapy for treatment-resistant depression; Study: Goodwin, Guy M., et al. "Single-dose psilocybin for a treatment-resistant episode of major depression." New England Journal of Medicine 387.18 (2022): 1637-1648. [01:21:58] Drug harms; Review: Nutt, David J., Leslie A. King, and Lawrence D. Phillips. "Drug harms in the UK: a multicriteria decision analysis." The Lancet 376.9752 (2010): 1558-1565. [01:23:41] Potential contamination; Fentanyl. [01:25:29] Find Greg online: gregpotterphd.com; Instagram.

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.

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 sensitivity to light; Study: Phillips, Andrew JK, et al. "High sensitivity and interindividual variability in the response of the human circadian system to evening light." Proceedings of the National Academy of Sciences 116.24 (2019): 12019-12024. [00:47:55] Camping and melatonin synthesis across seasons; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:48:40] Seasonal changes in thyroid hormones (meta-analysis): Kuzmenko, N. V., et al. "Seasonal variations in levels of human thyroid-stimulating hormone and thyroid hormones: a meta-analysis." Chronobiology International 38.3 (2021): 301-317. [00:53:24] Effect of location in the world; Podcast: Morning Larks and Night Owls: the Biology of Chronotypes, with Greg Potter, PhD. [00:54:30] Daylight Savings Time transition and traffic accidents in the US; Study: Fritz, Josef, et al. "A chronobiological evaluation of the acute effects of daylight saving time on traffic accident risk." Current biology 30.4 (2020): 729-735. [00:56:08] Effects of Daylight Savings Time on cardiac events. [00:56:48] Daylight Savings Time and cyberloafing; Study: Wagner, David T., et al. "Lost sleep and cyberloafing: Evidence from the laboratory and a daylight saving time quasi-experiment." Journal of Applied psychology 97.5 (2012): 1068. [00:57:26] Circadian clock disrupted by Daylight Savings Time; Study: Kantermann, Thomas, et al. "The human circadian clock's seasonal adjustment is disrupted by daylight saving time." Current Biology 17.22 (2007): 1996-2000. [01:00:44] Implications of permanent daylight savings time. [01:03:37] Effects of light at night in animals; Study: Sanders, Dirk, et al. "A meta-analysis of biological impacts of artificial light at night." Nature Ecology & Evolution 5.1 (2021): 74-81. [01:09:14] Minimizing the impact of light at night on wildlife. [01:13:50] Human-centric lighting at hospitals; Study: Giménez, Marina C., et al. "Patient room lighting influences on sleep, appraisal and mood in hospitalized people." Journal of sleep research 26.2 (2017): 236-246. [01:14:51] Babies in a neonatal unit did better with light/dark cycle; Study: Vásquez-Ruiz, Samuel, et al. "A light/dark cycle in the NICU accelerates body weight gain and shortens time to discharge in preterm infants." Early human development 90.9 (2014): 535-540. [01:17:59] Effects of light at night on plants; Study: Ffrench-Constant, Richard H., et al. "Light pollution is associated with earlier tree budburst across the United Kingdom." Proceedings of the Royal Society B: Biological Sciences 283.1833 (2016): 20160813. [01:18:50] Maturation of soybeans shifted with artificial light at night; Study: Palmer, Matthew, et al. Roadway lighting's impact on altering soybean growth. No. FHWA-ICT-17-010. 2017. [01:19:44] How to optimise your light environment. [01:19:54] Incandescent vs compact fluorescent bulbs. [01:21:58] LED lights. [01:25:33] Light-emitting devices with screens; metamerism. [01:26:20] Using metamerism to regulate impact of digital devices; Study: Allen, Annette E., et al. "Exploiting metamerism to regulate the impact of a visual display on alertness and melatonin suppression independent of visual appearance." Sleep 41.8 (2018): zsy100. [01:26:51] Software that reduces your exposure to short wavelengths: Nightshift (iPhone), Night Light/Blue Light Filter (Android), f.lux. [01:27:23] Apps to prevent short-wavelength light emissions do help; Study: Gringras, Paul, et al. "Bigger, brighter, bluer-better? Current light-emitting devices–adverse sleep properties and preventative strategies." Frontiers in public health 3 (2015): 233. [01:27:31] Blue-light blocking app did not improve sleep; Study: Smidt, Alec M., et al. "Effects of Automated Diurnal Variation in Electronic Screen Temperature on Sleep Quality in Young Adults: A Randomized Controlled Trial." Behavioral Sleep Medicine (2021): 1-17. [01:28:31] Blue-blockers. [01:31:31] Recommendations for shift workers. Greg's paper on this topic: Potter, Gregory DM, and Thomas R. Wood. "The future of shift work: Circadian biology meets personalised medicine and behavioural science." Frontiers in Nutrition 7 (2020): 116. [01:33:34] Jet lag: Jet Lag Rooster. [01:37:27] Find Greg on Instagram, TikTok; gregpotterphd.com [01:37:56] Book: When Brains Dream: Understanding the Science and Mystery of Our Dreaming Minds, by Antonio Zadra. [01:38:08] Book: The Beginning of Infinity: Explanations That Transform the World, by David Deutsch. [01:38:32] Book: The Precipice by Toby Ord.

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.

We've decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we've come across for improving the quality of your life and achieving your goals. We're focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we're kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep. On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia. Be sure to follow along with Megan's outline to get the most out of this episode. Here's the outline of this episode with Megan Hall and Clay Higgins: [00:01:30] Why we should care about sleep. [00:02:36] Quality vs quantity of sleep. [00:02:49] Mike T. Nelson's podcast: Why telling your clients to sleep more is horrible advice. [00:05:23] Circadian rhythm. [00:09:12] Strategies for reducing caffeine intake. [00:13:35] Daytime; chrononutrition and meal timing. [00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: Sopowski, M. J., et al. "Postprandial triacylglycerol responses in simulated night and day shift: gender differences." Journal of Biological Rhythms 16.3 (2001): 272-276. [00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: Johnston, Jonathan D. "Physiological responses to food intake throughout the day." Nutrition research reviews 27.1 (2014): 107-118. [00:14:58] NBT Podcast with Bill Lagakos: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology). [00:16:13] NBT Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan. [00:18:40] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear. [00:19:43] Consistency in meal timing. [00:24:14] Timing of exercise. [00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: Reichert, Sabine, Oriol Pavón Arocas, and Jason Rihel. "The neuropeptide galanin is required for homeostatic rebound sleep following increased neuronal activity." Neuron 104.2 (2019): 370-384. [00:27:52] Bright light during the daytime hours makes you resilient to light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 1-5. [00:30:12] Evening/nighttime strategies and solutions. [00:30:23] An early dinner is ideal; take a walk after. [00:31:43] Alcohol as disruptive to sleep. [00:34:34] Avoiding stress. [00:34:45] Dim/orange lights; Philips hue light bulbs; Blue blocking glasses. [00:37:40] f.lux and Iris. [00:38:32] Evening routines. T-WE tea, Cougar Tranquilizer. [00:39:53] Glycine; Chris Masterjohn on Why You Need Glycine. [00:44:22] Bedroom environment: temperature, darkness, quiet. [00:46:16] Eight Sleep. [00:49:44] Mouth taping; NBT Podcast with James Nester: How to Fix Your Breathing to Improve Your Health [00:54:12] Greg Potter's articles on sleep onset insomnia and sleep maintenance insomnia. [00:54:28] NBT Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:54:37] Go camping to retrain the circadian clock; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558. [00:56:33] Schedule a free 15-min call with Megan or Clay.