Avsnitt

  • 'Intermittent fasting may raise risk of heart disease death,' sensational headlines read.

    Not so fast...

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    Video, Images and Research Cited:

    Time Stamps:

    0:00 Intro 0:03 Sensational headlines

    0:57 Statistical details

    1:30 Nutritional epidemiology

    2:54 Study period was 2003 to 2018

    3:22 Only 414 people in 8 hour feeding arm

    4:30 Smoking

    6:47 20% died, why?

    8:41 AHA Conflicts of interest

  • New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease.

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    Video, Research and Show Notes: https://bit.ly/3PK2BxZ


    Show Notes:


    0:00 Intro
    0:25 The Fructose Survival Hypothesis theory of obesity.
    1:10 Fructose reduces the active energy within your cells.
    2:50 Table sugar contains glucose and fructose.
    2:55 Excessive glucose can be converted into fructose.
    4:10 Fructose kinase enzyme is a key initiator of deleterious fructose/glucose effects.
    4:55 Leptin causes you to seek more food. Excess fructose/glucose drives hyperleptinemia.
    6:45 Fruit sugar increases body fat storage to help you survive the winter.
    7:24 Aging pathways are disrupted with high levels of blood sugar.
    10:00 Uric acid, and liver enzyme elevation may be biomarkers.
    12:10 High carb/high salt diets increase risk of diabetes.

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  • Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health.

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    Time Stamps:

    00:00 Linoleic acid oxidizes easily.
    00:50 Linoleic acid is stored in your fat tissue with a half life of over 680 days.
    01:40 25% of total fatty acids in your fat cells comes from linoleic acid.
    02:30 Soy, cotton seed, canola, and sunflower oil are in most processed foods.
    03:05 Pain can be influenced by chronic seed oil consumption.
    05:30 Adipose tissue linoleic acid has doubled.
    06:00 We are eating less beef, pork, butter, and lard, and more chicken and seed oils.
    07:25 Adipocytes become inflamed.
    08:10 Inflammation from fat worsens metabolic health.
    09:20 Oxidation of lipids in LDL is a major risk factor for coronary heart disease.
    10:20 High intake of omega 6 fats from seed oils is associated with depression and poor mental health.
    12:00 Omega 6 fat is liked to persistent pain, headaches, irritable bowel, low back pain, and rheumatoid arthritis.
    12:45 Omega 3 fats are linked with reduced pain.

  • Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health.


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    Time Stamps:


    0:00 Intro
    0:07 Media Coverage
    0:44 Actual study
    1:34 Junk protein and canola oil
    3:44 Graphical abstract
    5:00 Immune cells and arterial plaque
    6:04 Human arm of study
    7:44 Mice prone to heart disease
    8:50 Plant VS Animal protein
    9:27 mTOR in immune cells
    10:02 New mechanism of heart disease?
    11:20 Human arm of study
    12:13 Protein used in study
    14:13 Protein stimulates mTOR
    15:40 Study conclusions

  • A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease.

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    Show Notes:

    00:00 High consumption of ultra processed foods is the main risk factor in coronary artery
    disease.
    01:20 You can have normal LDL and still have atherosclerotic cardiovascular disease.
    01:45 Junk foods negatively impact inflammation and your microbiome.
    06:55 7 to 8 servings of junk food increases risk of developing coronary artery disease by
    20%.
    08:10 Consume real food.
    09:00 Most plant-based foods are ultra processed.
    09:45 Increased higher all-cause mortality is linked to junk food consumption.
    10:40 Intestinal inflammation can be instigated by junk food and its packaging.
    12:00 Food processing contaminants and food additives may elevate coronary disease risk.
    13:20 Non-calorie sweeteners accelerate atherosclerosis.

  • Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.

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    Connect with Dr. Ovadia: https://ifixhearts.com/quiz/


    Show Notes:


    0:00 Intro
    1:30 Up to 95% of people with cardiac disease are insulin resistant.
    4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the
    primary driver of heart disease.
    6:53 Insulin resistance damages blood vessels.
    11:18 Exercise is indirectly helpful in preventing atherosclerosis.
    13:10 The better you can maintain muscle as you age, the better you can deal with the aging
    process.
    14:30 It is possible to reverse atherosclerosis.
    16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA).
    18:30 People in their 30s and 40s now end up on the cardiac operating table.
    20:30 High LDL may not be dangerous in a person who is metabolically healthy.
    21:00 The quality of your LDL particles is important.
    22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous.
    24:05 Statin use for over 10 years increases your risk of developing insulin resistance and
    type 2 diabetes, primary drivers of heart disease.
    26:30 Inflammation is an important part of the development of heart disease.
    27:40 High blood pressure root cause is insulin resistance/metabolic disease.
    31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker.
    35:50 Linoleic acid LDL oxidation hypothesis
    37:30 Plant-based diets
    40:25 Lowering your intake of omega 6 improves your omega 3 index.
    41:10 Low vitamin D
    42:00 Sun exposure has been misunderstood.
    44:10 Triglycerides is a higher risk than LDL.
    48:30 Bioidentical hormones are superior to synthetic.
    50:03 Low testosterone is a risk factor for heart disease.
    53:10 Heart surgery does not fix the underlying problem.

  • Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details...

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  • A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.

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    Research Cited:
    Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).

    Show Notes:


    00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.

    01:25 Fiber is an intestinal traffic jam.

    02:00 Daily bowel movements occurred for most zero fiber study participants.

    03:30 Consider reducing fiber if you have digestive issues.

    09:26 Returning to high fiber diets brought a return of digestive symptoms.

    11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.

    12:20 Fiber aggravates constipation, pain, bloating, and gas.

  • A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.

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    Research Cited:

    Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.

    Time Stamps:

    00:00 High quality diets are linked to a slower pace of biologic aging.

    01:00 Dunedin Pace of Aging Methylation Profile

    01:50 Nine hallmarks of aging reflect physiologic dysfunction.

    02:20 Poor quality diets enriched in processed foods are linked with faster aging.

    03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.

    04:30 You can slow aging by taking Metformin and DHEA.

    05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.

    06:00 Foods not found in nature are problematic for your health.

    7:00 TruDiagnostics Aging test: Save 12 with this link

  • While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues.

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    References:

    Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023).

    Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.


    Time Stamps:

    00:00 High cholesterol, as you age, is protective.

    01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease.

    02:00 Middle aged men have a risk from high LDL and high total cholesterol.

    02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer.

    05:40 Your LDL goes up as you become more metabolically healthy.

    05:50 Triglycerides enrich cholesterol particles in the insulin resistant

    06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1.

    07:00 Low cholesterol is a risk factor for poor prognosis for cancer.

  • Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply.

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    Time Stamps:

    00:00 Canola is repurposed motor oil.

    00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis.

    00:50 Canola contains high amounts of toxic fatty acid, erucic acid.

    01:20 Canola is derived from rapeseed.

    04:30 Consume fruit oils, not oils from seeds.

    05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA.

    06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola.

    07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease.

    08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation.

  • A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal.

    Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went.

    Scientists in the Netherlands challenged this old paradigm…

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    Episode Time Stamps:

    0:00 Higher protein after exercise increases muscle protein synthesis.

    0:45 Essential amino acids do not become oxidized even after 100 grams of protein.

    2:00 You do not have to spread out your protein consumption.

    3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.

    6:00 The more protein you have, the more anabolism you have.

    8:00 Exercise and protein both build muscle.

    9:10 Animals consume large amounts of protein infrequently.

    12:18 There is no scientific proof that excess amino acids are being oxidized.

    13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.

    17:00 There was a transient rise in insulin in the 100-gram group.

    18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.

    20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.

  • Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble.

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    Episode Time Stamps:

    00:00 Crisco is hydrogenated cotton seed oil, originally a waste product.

    00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer.

    01:20 Plant-based doesn’t mean it’s healthy.

    02:22 There is a toxic to humans and animals, natural insecticide in cotton seed.

    05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification.

    06:15 Hydrogenated oils make foods crispier and more palatable.

    07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food.

    10:25 80 years later, we learned that animal fat is superior and more health promoting.

    11:50 Focus on ingredients and how humans historically ate.

  • Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices.

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    Episode Time Stamps:


    03:30 We are the most chronically diseased nation in history. CDC says 60% of all US adults have at least 1 chronic disease. 40% have two or more. Being well is now not normal. 75% of US citizens are overweight or obese. 60% have some degree of heart disease.

    04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods.

    06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations.

    08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%.

    09:30 People who eat together with their family consistently consume more real whole nutrient dense foods.

    11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children. For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity.

    13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge.

    15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans.

    16:20 60 to 80% of all physician visits today are for stress-related illnesses.

    17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone. It neutralizes the effects of cortisol.

    17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination.

    18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease.

    19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen.

    22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell.

    23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around.

    23:50 Flavor is a language. Food scientists manipulate our flavor associations.

    25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality.

    28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage.

    29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients.

    32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI.

    36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome.

    42:30 Virtual Family Health & Fitness Summit access is part of your book purchase.

    53:00 We outsource our care to entities that profit from our sickness.

  • The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.


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    Time Stamps

    00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets.
    02:15 LDL cholesterol levels improved in the vegans.
    03:10 LDL is not a significant risk factor for cardiovascular disease.
    04:40 Triglyceride and HDL levels shifted in the wrong direction in the vegans.
    04:50 Waist circumference was tracked, but not reported in study results.
    07:28 Prepared meals were given for the first 4 weeks, then they had to prepare their own.
    09:20 HDL decreased in the vegan dieters.
    09:45 Triglycerides increased with the vegan dieters, not omnivores.
    12:45 Study protein, carb, and fat levels were similar between the diets, but calories differed.
    14:25 Meat intake was mostly chicken.
    15:05 Meat alternatives are ultra processed.
    15:30 Only 1 participant chose to remain on the vegan diet after the study.

  • New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline.

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    Studies Mentioned:

    Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021).

    Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023).

    Show Notes:

    00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling.

    01:30 Long-term alcohol consumption can correlate with early onset dementia.

    03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s.

    06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain.

    07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline.

    08:05 Insulin resistance strongly correlates with depression.

    08:30 Diabetes predisposes you to cognitive decline.

    09:00 Low carb/ketogenic diet significantly improves cognition and quality of life.

    11:20 Insulin plays critical roles in the health of your brain.

    11:40 Under muscled people over 60 have increased risk for cognitive decline.

    12:00 Dementia starts in your 30s.

  • Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.


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    ---------Show Notes-----------------------

    0:00 Intro
    1:30 Women falsely believe that weight training will bulk them into looking like men.
    3:40 Working your glutes is the secret solution to most back problems.
    5:50 Erika has a rare bone disease in her wrist.
    10:55 The results of the science of progressive overload and intelligent programming feel like magic.
    12:10 Strength training is glycolytic. You need carbs.
    13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs.
    15:30 Undereating and over-training are common.
    20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better.
    24:17 Creatine positively affects training and recovery.
    27:30 Erika works lower body 3 days a week, occasionally 4 days a week.
    32:20 Muscular endurance translates into strength.
    37:40 Erika does no cardio.
    39:00 When you lift weights, you are burn fat post workout.
    44:10 Erika’s sciatica has disappeared since she started lifting heavy weights.
    45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts.
    49:10 Bands do not build you a butt.
    53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy.
    53:10 Men often have back problems because they do not also develop their glutes.
    55:00 Belt squats are a great alternative if you have back problems.

  • Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details.

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    Study Mentioned

    Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015).

    Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015).

    Time Stamps

    00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease.

    03:10 Trans fats are problematic.

    05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption.

    07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality.

    09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group.

    11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality.

    14:00 At the time dietary advice was introduced despite having no evidence to support it.

    15:30 More than 600,000 people die from cardiovascular disease every year.

  • Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise.

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    ---------------Time Stamps-----------------------

    0:00 Intro
    2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition.
    7:05 Your body does not thrive in an environment of self-hatred.
    13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
    15:07 Be curious about what your body is capable of.
    19:50 Tara lost 40 lbs from weightlifting and eating whole foods.
    22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look.
    26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.
    26:50 In an intense workout, you are in fight/flight mode.
    28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing.
    30:50 Tara does not take days off from going to the gym at her scheduled time.
    32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps).
    35:20 The reason most people do not get results in a short period is because they do not go intense enough..
    40:10 Compound movements get the most activation and are good if you are traveling.
    41:40 Heavy compound movements creates a hormonal adaptation response afterward.
    42:30 True high intensity cannot be maintained for 30 seconds.
    49:33 Muscles are carb-sponges.
    53:00 Going to bed early has been life-changing for Tara.
    58:40 Ask your body what it needs, listen and act.

  • Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health.

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    Video plus show notes: https://bit.ly/49jQMX7

    Key Takeaways:

    0:00 Intro
    7:15 Vitamin D bolsters your immune system.
    9:50 Pediatric sleep apnea symptoms: teeth clinching and grinding at night, snoring, poor behavior, ADHD, bed wetting.
    11:30 You can change the trajectory of your child’s life by understanding vitamin D3, vitamin K2, magnesium, and sulfur.
    13:45 Vitamin D is one of the most important hormones in your body.
    17:15 Complete sun avoidance raises your risk of melanoma.
    20:40 We are made of 20 amino acids.
    22:10 Hydrogen has 3 isotopes: protium, deuterium, and tritium.
    28:20 The lower the deuterium in your food the healthier it is for you.
    29:50 Fasting allows the mitochondria electron transport chain to create enzymes in deuterium depleted water.
    30:00 Glyphosate and deuterium destroy your mitochondria’s ability to generate high levels of electron flow.
    31:30 The Krebs cycle steps are a dehydration step for removing deuterium, replacing it with a hydrogen.
    32:00 When your deuterium levels are high, your cells will want to replicate.
    32:40 Being in the sun, intermittent fasting, and eating ketogenic/high fat quality foods depletes deuterium.
    33:30 We evolved from plants.
    35:10 Glyphosate poisons the soil and our gut microbiome.
    35:30 Mitochondria came into existence as a light sensing bacterium which was engulfed by another bacteria.
    36:10 Deuterium is twice the weight of hydrogen, so it breaks or slows the mitochondrial rotor.
    40:30 Autophagy requires vitamin D to function.
    45:30 Water your body produces is preferred by your body for reactions.
    0:30 Deuterium-rich foods: flour, carbohydrates, starches.
    52:30 Sleep apnea syndrome comes from the gut microbiome, which is regulated by vitamin D.
    55:10 Ruminant meat and dairy are the foods lowest in deuterium.
    59:30 The enzymes that make vitamin D active are destroyed by glyphosate.
    01:03:00 Seed oils are from plants high in deuterium.