Boundless Life

Drs. Matt Dawson and Mike Mallin are multi-time repeat podcast guests on my show, and the lead physicians at Wild Health, with locations and physicians spread all across the United States.

I first interviewed these guys in the episode "How To Use Precision Medicine To Enhance Athletic Performance, Defy Aging, Balance Hormones, Fix The Heart & Much More." then again in "Why Your DNA Is Worthless (& What You Need To Focus On Instead)", and finally, a few months ago, in the episode "Biohacking Your Brain With Precision Medicine, Genomics, Psychedelics, Advanced Nutritional Strategies & Much More!".

In this episode, they're back to reveal a brand new, impressively comprehensive biomarkers test that they've had a team of MDs, PHDs, data scientists, and software developers working on for over a year. It takes into account genetics, epigenome, microbiome, environment and more, and they call it "Wild Health Clarity".

Dr. Matt Dawson is a precision medicine physician in Lexington, KY, co-host of the Wild Health Podcast, and has been obsessed with performance optimization as long as he can remember. He received scholarships to play two sports in college even with “minimal talent” because of his voracious reading and implementation of any fitness or nutritional techniques that would give him an edge. Dr. Dawson continued that obsession in medical school, and as a physician, he has won national awards for education, innovation, and leadership. He has lectured in over 20 countries and trained thousands of other physicians through live lectures, online education, two textbooks, and an educational app. Dr. Dawson combines his training in genomics and functional medicine to give personalized, precise medical guidance. His obsession with performance optimization has morphed from, initially athletic, to now mental performance and longevity.

Whether you're a professional athlete or a grandparent optimizing your mental clarity and mobility to keep up with your grandkids, Dr. Dawson is passionate about helping you perform at your absolute peak.

Dr. Mike Mallin is a physician in Bend, OR who is obsessed with health performance and precision medicine and is co-founder of the Wild Health Podcast. He completed medical school in South Carolina and trained in emergency medicine in Salt Lake City, UT, where he competed in several ultramarathons and found his love for the mountains and performance. Mike currently practices in Bend, OR, and Lexington, KY in his precision medicine clinics. He is also co-founder of the Ultrasound Podcast, an educational podcast that has taught thousands of physicians all over the world how to use ultrasound.

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During this discussion, you'll discover: -Why Matt and Mike's report is different from all the other reports out there...09:45

• Obsessed with precision medicine
• SNP's give incomplete genetic info
• Multiomics (blood biomarkers, microbiome data) is difficult to quantify thoroughly
• One single report to optimize health and maximize health span

-How the report is utilized from doctor to patient...14:30

• Overall assessment (tree of life)
• Begin with an overall objective score (out of 100)
• Get the number, then discuss how to raise the score
• Epigenetic age
• Chronic disease risk calculator
• Longevity genes

(The following notes are the review of Ben's report)

-Sleep and circadian genetics...18:25

• The only thing in Ben's report that could be improved was sleep
• Oura Ring data is used as a reference
• Deep, REM, total amount of sleep were slightly lacking
• An afternoon nap or meditation session may help alleviate sleep issues
• How do you feel when you wake up; do you use an alarm to wake up
• Certain gene SNP's affect circadian rhythm
• Examine multiple SNP's simultaneously
• Resting heart rate elevation during first half of the night indicates eating too late

-Diet and nutrition...27:00

• Begin with macronutrients: carbs, fat, saturated fat, protein; proceed to micronutrients
• Carb intolerance score is primarily from genetics
• Gives an idea of what the body is best for converting into energy
• Higher LDL increases risk of CV disease (but take data into context)
• The report isn't meant to stand on its own; it's a reference point to practice precision medicine
• Begin with general recommendations to account for conflicts in the report due to multiple labs giving data
• Recommendations are editable by the physician

-Methylation...40:35

• Choline risk score
• Folate risk score
• TMAO
• Ben's highest risk associated with choline
• Higher levels of liver enzymes (relic of intense training from years past)
• Experiment with variables to take out the guesswork
• The Best Way To Test How Healthy Your Heart Is: Ben Greenfield Undergoes A Complete Advanced Cardiac Evaluation & Reports The Surprising Results! with Dr. Ram Dandillaya

-Vitamins and micronutrients...46:20

• Ben's zinc levels are lower (genetically predisposition for it)
• Black Ant powder
• Delayed onset muscle soreness (DOMS)
• Food examples to increase elements such as collagen

-Balancing gut reactions vs. genetic pathways to superfoods...49:45

• What do you like? What have you tried in the past
• Very few set in stone guidelines; lots of room for experimentation
• Know how to pursue a particular diet like the carnivore diet

-Exercise and recovery...52:10

• Most important factors: genetics and preferences
• DNAfit test
• Plan is for a beginner looking for where to start; make recommendations on existing plans for established athletes
• Sex hormone binding globulin tends to be high in active individuals eating a high fat, low carb diet
• DUTCH test

-Neural behavioral...1:00:15

• FAAH gene determines how you use CBD
• BDNF: take lion's mane, sauna (use code BENGREENFIELD to save $500)
• Tips and tricks to "hack" neurological function

-Microbiome...1:01:55

• Viome test results added to the WH results (use code GREENFIELD to save 5%)
• Diversity is high; inflammation is low (ideal scenario)
• Berberine can help with proteobacteria
• Onegevity
• Probiotics are difficult to change gut bacteria
• Lifestyle and diet are important

-Cardiovascular disease...1:06:40

• Two risk scores:
  • Mesa
  • Genetic CV risk score

-Longevity...1:10:05

• Telomere lengths
• Ben's epigenetic age
• Biological vs. chronological age
• Proceed with caution when it comes to prescriptions and medications
• Telomere data is shaky

-How to take the Wild Health Clarity report...1:14:20 -And much more! Resources from this episode: 10% discount to be a patient at Wildhealth.com with the code BEN. 10% discount to be a fellow at wildhealthfellowship.com with the code BEN. 10% discount to attend our course that Ben will attend at wildhealthsummit.com with the code BEN. Episode sponsors:

-Kion Colostrum: With winter in full-swing and the gut-busting holidays approaching, it's a great time to start taking colostrum as insurance. You can get Kion Colostrum and save 20% off your first order with code BGF20

-Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20.

-Paleo Valley Beef Sticks: 100% grass-fed AND grass-finished. Keto friendly and higher levels of Omega 3 Fatty Acids. Receive a 15% discount off your order when you go to paleovalley.com/ben

-Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive a gift card worth up to $20 when you begin a new membership.

Do you have questions, thoughts or feedback for Matt Dawson, Mike Mallin or me? Leave your comments below and one of us will reply!

See omnystudio.com/listener for privacy information.

News Flashes – Follow Ben on Twitter for more…

• Microdosing alert. New research on mood and cognition performance benefits of a 5-20mcg microdose of LSD...04:00
• Yay for coffee! New research shows one cup a day associated with a 12% lower mortality risk, and two or more cups with a 41% reduction compared with those who drink no coffe...08:48
• Concerned about arsenic in brown rice? Here’s a hack...10:52
• Well, I guess I won't be drinking Pellegrino anymore: Read about it...13:52

Listener Q&A: Can You Get Vitamin D From Mushrooms?...30:20

 

 

How To Train & Recover In Your Car...37:20

 

 

How Many Omega 6 Fatty Acids Do You Need?...47:08

See omnystudio.com/listener for privacy information.

In recent years recovery has become a sports and fitness buzzword. Anyone who works out or competes at any level is bombarded with the latest recovery products and services: from drinks and shakes to compression sleeves, foam rollers, electrical muscle stimulators, and sleep trackers.

 

 

My guest on today's podcast, science writer and author of the new book Good to Go is named Christie Aschwanden. In her book and on our podcast, she takes you on an entertaining and enlightening tour through this strange world. She investigates whether drinking Gatorade or beer after training helps or hinders performance; she examines the latest trends among athletes, from NFL star Tom Brady’s infrared pajamas to gymnast Simone Biles’ pneumatic compression boots to swimmer Michael Phelps’s “cupping” ritual; and she tests some of the most controversial methods herself, including cryochambers, float tanks, and infrared saunas.

 

 

At a time when the latest recovery products and services promise so much, Christie seeks answers to the fundamental question: do any of these things actually help the body recover and achieve peak performance? Christie is an Ideas columnist at Wired, and writes the Test Gym column at Elemental. She is the former lead science writer at FiveThirtyEight and was previously a health columnist for The Washington Post. Christie is a frequent contributor to The New York Times. She’s also been a contributing editor for Runner’s World and a contributing writer for Bicycling. Her work appears in dozens of publications, including Discover, Slate, Consumer Reports, New Scientist, More, Men’s Journal, Mother Jones, NPR.org, Scientific American, Science News, Smithsonian and O, the Oprah Magazine.

 

 

She’s the recipient of a 2014/2015 Santa Fe Institute Journalism Fellowship In Complexity Science and was a 2013/2014 Carter Center Fellow. Christie received a grant from the Pulitzer Center for Crisis Reporting in 2007 to travel to Vietnam and report on the legacy of Agent Orange. Her television report on Agent Orange, created in collaboration with producer George Lerner, appeared on the PBS program Foreign Exchange with Fareed Zakaria in June 2007. Her New York Times article about an Agent Orange remediation project in Vietnam’s central highlands was awarded the 2008 Arlene Award for articles that make a difference.

 

 

Christie was a National Magazine Award finalist in 2011. Other honors she’s received include a Best Article Award (2005) and Outstanding Essay Award (2007) from the American Society of Journalists and Authors, an honorable mention for print journalism from the American Institute of Biological Sciences (2007), the National Association of Science Writers’ 2013 Science in Society Award for Commentary/ Opinion, a Sigma Delta Chi Award for Public Service in Magazine Journalism from the Society for Professional Journalists in 2015, and a AAAS/Kavli Science Journalism Award and an Information is Beautiful Award in 2016.

 

She has twice been a finalist for the NIHCM Foundation Health Care Digital Media Award (in 2016 and 2017), and GOOD TO GO was a finalist for the 2020 Colorado Book Award. A frequent speaker at writer’s workshops and journalism conferences, Christie is the founder of the Creative Convergence freelance writing workshops, which she developed with funding from the National Association of Science Writers. She has taught at the Santa Fe ScienceWriting Workshop, the Boulder Magazine Writer’s Conference, the Telluride Writer’s Guild and at the Northern California Science Writers Association professional workshop series. More information about Christie’s speaking engagements here.

 

 

A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry. Christie blogs about science at Last Word On Nothing. Find her on Twitter @CragCrest.

During our discussion, you'll discover: -How a beer study jumpstarted Christie's book...05:55

 

-Why tests on human physiology need to be viewed with a grain of salt...18:20

 

-Why studies of sports drinks are oftentimes problematic...28:25

 

-Why cold therapy actually hinders recovery...37:30

 

-The importance of placebos for recovery...47:25

 

-Expensive sports bars vs. utilizing wisdom in the food we eat...55:20

 

-Whether or not massage actually assists with recovery...1:03:20

 

-The most potent (and overlooked) recovery tool known to science...1:06:35 -And much more! Episode sponsors:

-Kion Omega

-Organifi Glow

-Paleo Valley Beef Sticks

-Clearlight Saunas

Do you have questions, thoughts or feedback for Christine or me? Leave your comments at https://bengreenfieldfitness.com/goodtogo and one of us will reply!

See omnystudio.com/listener for privacy information.

My guest on today's show is a man I met in India and immediately became intrigued with when he sat down to dinner with me and a friend, and began to delve into unlocking flow states in athletes through breath work. It turns out he had over two decades of experience in coaching professional athletes towards not only cultivating a winning mindset, but also customizing their training loads to their biomechanics and physiology, then optimizing body, mind, relationship and personal environment to skyrocket the careers of the Indian professional teams and athletes he was working with.

His name is Shayamal Vallabhjee, and he describes his new book Breathe, Believe, Balance: A Guide to Self-discovery and Healing  as an "out-of-the-box approach" to performance enhancement. It is one part memoir and one part guide to self-discovery - an intimate account of the lessons Shayamal learned while growing up during South Africa's apartheid era, from living the life of a monk and traveling the globe with professional athletes. Using his knowledge and experience from the worlds of science, spirituality, and psychology, in this book, he takes you through this introspective and self-healing journey. From understanding the importance of self-love to decoding the science of healthy relationships; from learning to be emotionally present in every conversation to engineering your environment for success, Breathe, Believe, Balance helps you take a deeper look at your life. Offering a scientific analysis of the human psyche and packed with useful questionnaires, his book is your guide to self-transformation and personal mastery.

Shayamal is a South African born Sports Scientist, Psychologist and High Performance Coach. He hold two masters degrees in Clinical and Organizational Psychology. He grew up in apartheid South Africa, where his dream of wanting to play sports for the country faced an insurmountable opponent in institutionalized segregation. Not quite ready to quit sport, he studied Sports & Exercise Science. After returning from the Cricket World Cup in 2003 (Technical Analyst of Indian Cricket Team), he realized that irrespective of one’s academic qualifications and experience, racism was going to be a barrier to growth for people of color. To escape the pain of discrimination, he lived a monastic life for just under four years at the Hare Krsna Temple in South Africa. During that time, he discovered the close parallels between modern psychology and ancient vedic philosophy. Shayamal has since studied the various spiritual philosophies and worked to bridge the gap between spirituality and psychology in an attempt to guide his clients - the worlds best athletes and CEOs.

Shayamal is a 4x TEDx speaker, a recipient of the INK Fellowship, the Australia India Youth Fellowship, Men’s Health Trainer of the Year, and Wellness Guru of the Year 2019. He serves on the Global Advisory Board of Herbalife Nutrition, Adidas Running and the UK Risk Management Forum. He has authored four book on Sports Science and Motivation and lectured at academic institutes globally for more than a decade. As a motivational speaker, Shayamal has delivered more than 350 keynotes addresses.

Shayamal has served as a consultant to the Oprah Winfrey Leadership Academy for Girls in South Africa , Kenyan Athletics Team, Indian Olympic Association, United Nations Youth Forums, and on the peer review board of numerous academic scientific journals.  He has been a High Performance Coach or Sports Scientist to the South Africa High Performance and Women’s Cricket Team, 2003 Indian World Cup Cricket Team, South Africa Davis Cup Team, Indian Davis Cup Team, Kings XI Punjab (IPL), Bengaluru FC (3 x Winners of Premier League in India), Jaipur Pink Panthers (Inaugural Kabaddi Champions), St Lucia Stars (Carribean Premier League). He has been the Sports Scientist with the Indian Contingent at the Beijing 2008 Olympics, London 2012 Olympics, Delhi Commonwealth Games, and 2010 Guangzhou Asian Games. He has worked on the ATP Tennis Tour for six years with individuals like Mahesh Bhupathi (12 x Grand Slam Champion), Sania Mirza (6 x GS), Max Mirnyi (10 x GS), Gael Monfils, Marin Cilic (US Open Winner), and more.

In 2012, he founded the HEAL Institute - Mumbai’s first Sports Science and Rehab practice. He exited the business in 2018 after it was acquired by Centrum Capital. He is currently the founder of QSV Inspiration Media - a digital content start up, seed funded by AR Rahman, Shekar Kapur and Samir Bangara. Shayamal has been featured as an expert on four National Geographic Documentaries, and has had his own shows on Star Sports and ESPN.

During our podcast, we explore many concepts in the book and beyond, including: -Shayamal's journey to being a high-performance coach...09:55

• Grew up during apartheid era of South Africa
• Wanted to play cricket at the national level, but was unable to due to his race and public policy
• Cricket Union paid for scholarship in sports science
• Went from a cricket player to a member of the medical staff for the national team
• Being a person of authority on the team forced Shayamal to "fast-track" his learning and growth
• In 2003 was hired as a technical analyst for the Indian national cricket team (analyzing biomechanics of team and opposition players)

-How Shayamal analyzed biomechanics of athletes to strengthen his team, and exploit weaknesses of the opposition...14:22

• High-speed digital cameras and patches to analyze movement
• Looking for changes in technique, managing chronic injury such as stress fractures
• This technology has changed professional sports, both competition and training
• Silicon Coach
• Pro Zone camera system

-A victim of blatant racism, Shayamal reorganizes his life's priorities...18:20

• Was short-listed for a position on the South African national team, only to realize it was to fulfill a minority quota
• Bitter with life, Shayamal moved into a Hare Krishna temple where he stayed for 3.5 years
• Suffered lack of sleep due to the temple's 3 am wakeup, forcing him to adjust his sleep schedule
• "Discipline is sticking with something long enough to break you before it makes you"

-How systemic failure in the Indian athletic scene led to Shayamal's first entrepreneurial endeavor...22:43

• Received an invite to work with the Indian national tennis team in preparation for the 2008 Olympics in Beijing
• Discovered indifference toward athletics
• Almost no resources were invested into the athletes' training, medical knowledge, etc.
• Poor decisions regarding logistics, coaching, etc.
• Shayamal views this as a more subtle, albeit real form of discrimination
• Founded the Heal Institute in 2012
• Professor Tim Noakes from the University of Cape Town
  • Episode #138: Tim Noakes Tells You How You Can Use The “Central Governor” To Tap Into Your Muscle’s Hidden Potential.
  • Episode #173: Double Interview Super-Special with Tim Noakes: How To Use Your “Central Governor” and Electrolytes During Exercise.
  • Episode #157: The Death of Gatorade – Should You Stop Using Electrolytes During Exercise? with Tim Noakes
  • How You’re Being Manipulated By The Sports Drink Industry And What You Can Do About It – Audio Interview Transcript
  • Lore of Running by Tim Noakes
• Central Governor Theory: the brain tells the body to slow down
• Need to understand the power of the mind to understand peak athletic performance
• Lessons learned as a monk in the temple (meditation, visualization, etc.) became useful
• Heal Institute opened 10 centers around India; Shayamal left in 2018

Why Shayamal hesitates to call himself a "biohacker"...28:35

• The word "hack" has somewhat dubious origins
• Not trying to "hack" anything; trying to understand the best way to work with the body
• Respect the body, rather than "hack" the body
• "Hack" is thought of as a shortcut
• Understanding the Five Elements to keep the body in balance
  • Water:
    • "Eat" your water through water-rich foods
    • Quench by Dr. Dana Cohen
    • Quench: The Big “8 Glasses A Day” Water Myth, Why Water Isn’t The Best Way To Fully Hydrate & Much More! with Dr. Dana Cohen
  • Air:
    • Breathwork
    • Stimulating parasympathetic and sympathetic nervous systems
  • Space (fasting):
    • Fasting is the primary form of detoxification and cleansing
    • One of the only principles that are uniform in every religion and faith across the world
    • If sick, food takes energy that could be used to heal the disease
    • Hippocrates used fasting as a form of therapy
  • Fire:
    • Every life form on earth needs the sun to grow
    • Draw energy from the sun via sun gazing early in the morning, or at sunset
    • Sun-ripened foods absorb energy
    • Cooking the food in earthen pots
  • Earth:
    • Eating plant based foods
• Understand what you're taking in, and how it affects the acid-base balance
• Understand the impact of sound on sleep
  • Each room has an ambient sound (35-45 db)
  • If sound is consistent, the brain will eventually block it out
  • Niosh sound level meter app
  • White noise machine in the room, slightly louder than the ambient noise in the room
• To understand the impact of a supplement on the body, take one at a time; check PH of urine 7-8 hours after

-How to analyze and then optimize your personal environment...

• Two environments:
  • External: Everything you see, taste, touch, hear
  • Internal: your mind
• The Yoga Sutras of Patanjali by Sri Swami Satchidananda
• 5 states of mind:
  • First two are a direct result of one's environment (external and internal)
  • Third, aware of environment, but awareness he can transcend it if he chooses to do so (cannot sustain for long times)
  • Fourth
  • Fifth, so enlightened they change the environment around them
• Novak Djokovic on beating Federer at Wimbledon: "There was a moment in the game...where if I had any chance of winning, I had to remove myself from that environment."
• Standardizing conditions while athletes are traveling
  • Pillow [ology]
  • Pluto Pillow
  • Game Ready machine
  • Norma Tec boots
  • App that analyzes movement while athletes are performing
  • Standardizing air quality is difficult
  • Use a single floor for the team
  • Stay away from exits or elevators
• Take away as many excuses from the athletes as possible

-Testing blood and internal biomarkers...58:45

• Lactic acid testing once per month
• Anaerobic threshold (Dr. Peter Attia)
• Quantify the physiological ceiling
• Psychology kicks in once the physiological ceiling has been hit

-Optimizing circadian rhythmicity and beating jet lag while traveling...1:02:25

• Lumos Tech sleeping mask
• Compression socks and other garments
• Fast while on the plane
• Liquid ketone esters
  • Ketone Aid
  • HVMN

-The importance of relationships when optimizing the environment of a high performer...1:05:22

• Relationship between athlete and coach makes all the difference
• The better an athlete is, the harder it is to push him out of his comfort zone
• Help them understand who they are, then what it takes to get the most out of them
• Coach's job is to keep them pushing when the brain tells the body to slow down
• The environment inside a locker room is everything for a team's performance
• Two mental states in which an athlete works: Confidence bordering on arrogance and humility
• The coach is crucial to finding the proper balance

-What new technologies and practices Shayamal is excited about right now...1:11:36

• Next 1-2 decades will see massive shifts in human physiology not seen before
• Understanding human physiology in a non-invasive way
• Proton Magnetic Resonance Spectrometer (tells muscle fiber types)
• Taking testing from the lab to the field
• Challenge whether the difference between 4th place and gold medal is purely psychological, or if there are physical elements to consider
• Sweat analyses
• Personalized nutrition, supplementation, understanding of the body
• Dermatoglyphics test
• Shayamal's supplemental info sent via email mentioned at the end of the podcast

-And much more! Resources from this episode:

- Shayamal Vallabhjee:

• Breathe, Believe, Balance: A Guide to Self-discovery and Healing
• Other books by Shayamal

- The Handbook of Cricket Drills

- Lessons from the Wild

-Goan cuisine / Goan cookbooks

-Niosh sound level meter app

-GameReady compression/ice device for recovery

-LumosTech Smart Sleep Mask

-Dermatoglyphics Multiple Intelligence Test

-Shayamal's supplemental info sent via email mentioned at the end of the podcast

Episode sponsors:

-Kion Omega

-JOOVV

-Paleo Valley Beef Sticks

-Ra Optics

Do you have questions, thoughts or feedback for Shayamal or me? Leave your comments at https://bengreenfieldfitness.com/shayamal and one of us will reply!

See omnystudio.com/listener for privacy information.

bengreenfieldfitness.com/wasteoftime

 

 

 

Perhaps you've been lifting weights for a few years. But do you even look like you work out? Are you spending disproportionate amounts of hours exercising wasting your time? Many fitness “experts” defend weights and cardio like they are infallible, but where are the results? Why does almost nobody look even marginally athletic?

 

 

 

 

It's been quite some time since I interviewed Dr. John Jaquish in the episode "The Best 10 Minute A Day Workout – How To Massively Increase Bone Density And Muscle In Just 10 Minutes (& Biohack Extreme Fitness Levels)".

 

 

But he has just published a brand new book entitled Weight Lifting Is a Waste of Time (So Is Cardio & There’s a Better Way to Have the Body You Want).

 

 

 

In it, he and and his guest co-author Henry Alkire tackle the questions above as they explore the science that supports the argument that traditional weight lifting is a "waste of time" and lay out a superior strength training approach that has been seen to put 20 pounds of muscle on drug-free, experienced lifters (i.e., not beginners) in six months.

Fitness may be the most failed human endeavor, and you are about to see how exercise science has missed some obvious principles that when enacted will turn you into the superhuman you always wanted to be. John Jaquish, PhD. has spent years researching and developing improved approaches to health.

 

 

 

He is the inventor of the most effective bone density building medical technology which is now partnered with Tony Robbins and OsteoStrong for rapid clinic deployment. Inventor of X3, a technology that is proven to develop muscle much faster than conventional weight lifting, all with the lowest risk of joint injury, Dr. Jaquish methods are used in training the world's most elite athletes and associations such as the entire Miami Heat organization, various NFL and NBA players, as well as Olympians.

During our discussion, you'll discover: -Why lifting weights is the wrong way to build muscle...6:21

 

 

 

 

 

-A workout using the VRT protocol...15:05

 

 

 

 

-Ways to maximize hyperplasia in the muscles during VRT...17:30

 

 

 

 

-Why you shouldn't worry about your muscle fiber type...29:15

 

 

 

 

-The questions an ideal exercise program should cover...31:45

 

 

 

 

-Why doing cardio for weight loss is a lie...41:30

•  

 

 

-Selecting the best training bands...47:30

 

 

 

-Whether or not drugs are necessary to enhance training...53:45

 

 

 

-How the fitness industry has failed to make people truly fit...1:00:05 -And much more!

See omnystudio.com/listener for privacy information.

bengreenfieldfitness.com/vitamindpodcast

 

My guest on today's podcast is a multi-time, incredibly popular repeat guest, and hosts one of the most popular alternative health website on the internet. He is my brilliant and controversial friend Dr. Joseph Mercola. 

 

 

Dr. Mercola has been a guest on many previous podcast episodes.

 

 

Dr. Mercola just released a special report at StopCovidCold.com, and he has some very interesting ideas in that free report that we explore and unpack in today's podcast.

During our discussion, you'll discover: -Beginning the day with Vitamin D...5:15

 

 

 

-The physiological benefits of Vitamin D...7:15

 

 

 

 

-Vitamin D as a steroid hormone...10:40

 

 

 

 

-Why Vitamin D deficiency is a growing problem...14:35

 

 

 

 

-The impact of Vitamin D on the immune system...23:30

 

 

 

 

-How Vitamin D regulates the innate immune system...30:10

 

 

 

-The connection between Vitamin D and antimicrobial peptides (AMPs)...34:15

 

 

 

 

-How a Vitamin D deficiency increases the risk for acquiring COVID-19...36:25

 

 

 

-Proper dosing of Vitamin D to avoid toxicity...44:10

 

 

 

-Dr. Mercola's recommendations to stop COVID cold...51:50

• StopCovidCold.com

-New, interesting and novel things currently captivating Dr. Mercola's interest...56:15

See omnystudio.com/listener for privacy information.

https://bengreenfieldfitness.com/fishoilpodcast

After publishing my recent giant fish oil article "A Deep "Dive" Into The Fascinating World Of Fish Oil, The Right Fat Ratios In Your Diet, Plant Vs. Animal Based Oils & The Exact Fish Oil Ben Greenfield Uses Every Day.", I've been getting plenty of questions about fish oil lately, including:

-Based on human clinical research, what are the actual proven benefits of fish oil?

-What kind of dosages/types of fish oil were used in studies?

-Are there concerns about rancidity/oxidation when taking fish oil?

-What kind of amount and EPA/DHA ratio is ideal?

-Are there people who shouldn't take fish oil?

-Are there certain nutrients or supplements that should be taken with fish oil?

-How can one test their omega fatty acid status?

And much more.

So I finally decided to get a couple of true, unbiased fish oil experts on my show.

Dr. William S. Harris is my first guest. He is an internationally recognized expert on omega-3 fatty acids and how they can benefit patients with heart disease. He obtained his Ph.D. in Human Nutrition from the University of Minnesota and did post-doctoral fellowships in Clinical Nutrition and Lipid Metabolism with Dr. Bill Connor at the Oregon Health Sciences University.

His interest in omega-3 fatty acids began with his postdoctoral work when he published his first study on the effects of salmon oil on serum lipids in humans (1980). Since that time he has been the recipient of five NIH grants for studies on the effects of omega-3 fatty acids (EPA and DHA) on human health. He has more than 300 publications relating to fatty acids, including omega-3s, in medical literature and was an author on two American Heart Association scientific statements on fatty acids: “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease” (2002), and “Omega-6 Fatty Acids and Risk for Cardiovascular Disease” (2009) both published in the journal Circulation. Dr. Harris is a Professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota and the President and CEO of OmegaQuant.

Dr. Harris's daughter, Dr. Kristina Harris Jackson, PhD, RD is my second guest. Kristina received her PhD in Nutritional Sciences from Pennsylvania State University in 2013 and completed her training to become a Registered Dietitian in 2014. As a graduate student, she studied under Dr. Penny Kris-Etherton, an internationally-recognized expert in fats and nutrition. She worked as a postdoctoral fellow at the University of Colorado-Denver under Dr. John Peters in the area of worksite wellness before returning to the omega-3 field. Kristina joined the family business OmegaQuant Analytics as a Research Associate in 2014, with a particular focus on omega-3s in maternal health, helping create the Prenatal DHA test and the Mother’s Milk DHA test. In 2020, she became Assistant Professor (non-tenure) in the Department of Internal Medicine at the University of South Dakota Sanford School of Medicine. (2020-2022). She lives in Sioux Falls, South Dakota with her husband, two kids, one old dog, and four grandparents.

During this discussion, you'll discover: -The 2 sources of Omega-3 fatty acids...8:35

1. Plant derived fatty acid ALA, alpha linolenic acid( 18 carbons); an acid in the omega-3 family – not the same thing as the fish derived omega-3
2. Fish derived EPA (20 carbons) and DHA (22 carbons)

• Cannot get much of the good stuff from ALA (seeds and nuts)
• Algal oil from micro algae (single cell organism, not kelp) that make EPA/DHA naturally; at the base of the marine food chain
  • Omega-3 fatty acids are made by plants, not fish
• Some companies grow these algae in big ponds, harvest the omega-3 fatty acids and put in capsules
  • Vegan derived EPA/DHA products has exactly the same molecules as EPA/DHA derived from fish, but does not come from fish, it comes from algae
  • Process is expensive
• Aquaculture industry is driving the demand for algal oil
  • 70~80% of fish oil produced is fed back to the fish
• Other sources of fish oil are genetically modified land plants
  • Canela seed oil; Australia is at the forefront to put genes into oil producing land plants, like soy beans

-What makes essential fatty acids so essential...15:45

• Cell membranes, made up of fatty acids, surround every cell in the body
  • For structural aspect of the cell
  • Provides starting products for different signaling pathways, affects how cells communicate internally and externally
  • Membrane fluidity; more carbon and double bonds makes cell membranes more flexible and fluid
• Cell membranes are comprised of dietary fats
  • The body can’t make the essential omega-6 fatty acids (linoleic) and omega-3 fatty acids(ALA and EPA/DHA); these comes from the diet
  • Trans-fats are also dietary fats
• Other fats, like saturated fats and monounsaturated fats, are affected by metabolism

-Omega-3 fatty acids being oxidized once it enters the body is a misconception...19:36

• Oxidation has different meanings to a biochemist and a food scientist:
  • Oxygen molecules are added to the fatty acids by enzymes in order to be activated
  • Lipid peroxidation destroys, produces unwanted by-products; does not happen inside the body because of the different anti-oxidants that protect against this type of oxidation
• Article: Oxidized fish oil does not influence established markers of oxidative stress in healthy human subjects: a randomised controlled trial 
  • The body has ways of cleaning up things it doesn’t want

-Ratio of omega fatty-acids in the body and what the ratios should be...25:32

• Good ratio of EPA to DHA is when eaten in fish

1. • EPA taken alone increases EPA and decreases DHA a little bit; increased omega-3 index - the measure of EPA/DHA in red blood cells (RBC)
   • Pure DHA taken alone increases both EPA and DHA in RBC
   • DHA is the predominant omega-3 fatty acid in membranes
   • 85% DHA to 15% EPA in RBC
   • In fish oil, total dose (EPA+DHA) is the important thing
   • A study found the ideal optimum fatty acid levels (EPA+DHA) to be 8~12% index

• Ratio of omega-6 to omega-3

-Ethyl Ester and Triglyceride forms of Omega-3 fatty acids...33:20

• Different ways Omega-3 fatty acids are processed and concentrated
  • Ethyl ester is the first highly concentrated form; first to be concentrated into a capsule
  • Triglycerides form is the more natural form (how it would be present in the fish)
• Most fish oil supplements in the U.S., if it does not say it is in triglyceride form, is an ethyl ester
• No standardized way to know if it is triglycerides or ethyl ester
• Biggest difference as far as bioavailability goes is if supplements are taken with meals
  • Ethyl esters, if taken without a meal might not be absorbed at all; absorbed well if taken with a meal, preferably a meal that contains fats
  • Triglycerides are not affected by that meal component as ethyl esters
• All pharmaceutical brands of fish oil are ethyl esters
  • More EPA and DHA molecules in a 1 gram capsule if in ethyl ester form
• Distinction only came up around 15 years ago when ethyl ester form of fatty acids was seen as not well absorbed by the body when taken on an empty stomach
  • Taking ethyl ester form supplements without food might not get the desired omega-3 index result

-What genes convert ALA or plant-based oil into EPA/DHA...45:15

• Genetic conditions that affect omega-3 fatty acid levels
  • FADS genes produce the enzymes that convert ALA to EPA and DHA
  • Enzymes also convert linoleic acid to arachidonic acid (polyunsaturated omega-6 fatty acid)
• Natural variations by populations in the kinds of mutations that are present in the FADS genes can affect levels, particularly of arachidonic acid
• Omega-3 EPA/DHA are not much affected by the FADS genes
• Major genetic effect driving omega-3 levels in the population is not known
• Is there a genetic effect on the absorption of omega-3 in the population?
  • No study on why a certain population has a huge absorption response while in another population, there is hardly any response
• Nomenclature:
  • Omega-3 ­– a fatty acid where the 1ˢᵗ double bond counting from the omega carbon is in the third position
  • Omega-6 – a fatty acid where the 1ˢᵗ double bond counting from the omega carbon is in the sixth position
• Cannot be inter-converted
• Plants can convert omega-6’s into omega-3’s, animals cannot

-Ratio of omega-6 to omega-3 fatty acids...52:17

• “Ratio of omega-6 to omega-3” is imprecise – it’s not clear what type omega-6 or omega-3 is referred to; for example, there are 7 omega-6 fatty acids in the blood
  • It also presumes that ALA and EPA/DHA have the same biologic activity or they have the same value when they do not
  • The same is also true on the omega-6 side
• To say “total omega-6 to total omega-3 ratio” would also be confusing; it does not say what type fatty acids are there; it does not tell anything about it's effect on health - some fatty acids are beneficial and some are not
• You can have very high levels of omega-6 and omega-3 in your blood, or you can have very low levels, and yet have the same ratio
• It also presumes that all omega-6’s are bad and all omega-3’s are good, which is not true
  • Omega-3 fatty acids being good is not questionable
  • What’s questionable is the goodness or badness of omega-6’s; linoleic acid is not made in the body and has to be eaten
  • Studies have shown that high levels of linoleic acid in the blood always predict lower incidence of heart disease and diabetes, and conversely
• Focus on the omega-3 index is that EPA/DHA are what is missing in our diets; there are plenty of omega-6’s

-Link between Omega-6 and inflammation and chronic disease...1:00:18

• High consumption of oxidized PUFAs , primarily found in vegetable oils which are high in omega-6 fatty acids
• Omega-6 fatty acid that gives rise to eicosanoids in the inflammatory pathway is Arachidonic acid, a synthetic product of linoleic acid
• Eicosanoids is associated with increased incidence of inflammation and chronic diseases like arthritis, cancer, etc.
• Synthesis of arachidonic acid is very regulated; tissue levels remain the same regardless the amount of linoleic acid consumed, to a point (it eventually runs out if linoleic acid consumption is stopped)
• Higher levels of linoleic acid in the blood means you are eating more of it, which comes from vegetable oil; the only way to get high levels in your blood is to eat more
• For heart disease and diabetes, higher levels of linoleic acid is good for the heart and metabolism; less people develop these diseases if they have high levels of linoleic acid
• The best way to decrease the ratio is to increase your omega-3 side; by increasing EPA/DHA, EPA replaces, to some extent, the arachidonic acid
  • Having more long-chain omega-3 in the membranes lowers omega-6, correcting the proportion

-Contaminants in fish oil, cleanliness, sourcing, concerns about packaging, shelf life, heat exposure during the manufacturing process...1:06:13

• Article: Children's daily exposure to polychlorinated biphenyls from dietary supplements containing fish oils
• Adding anti-oxidants makes a lot of sense
• Nitrogen blanketed environment during encapsulation
• Fish oil “gone rancid” does not necessarily mean the omega-3 fatty acids are gone, it just smells bad; the bad smell is caused by any of 6 molecules
• The best way to know the fish oil supplements are working for you is by testing

-And much more! Resources from this episode:

-OmegaQuant

-Kion Omega (use code BGF20 to save 20%)

-Articles:

• Oxidised fish oil does not influence established markers of oxidative stress in healthy human subjects: a randomised controlled trial
• Children's daily exposure to polychlorinated biphenyls from dietary supplements containing fish oils
• Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease
• Omega-6 Fatty Acids and Risk for Cardiovascular Disease

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Do you have questions, thoughts or feedback for Dr. Harris or me? Leave your comments below and one of us will reply!

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News Flashes  -Ireland's Supreme Court has ruled that bread sold by the fast food chain Subway contains so much sugar that it cannot be legally defined as bread...05:15         Cold water swimming may protect the brain from degenerative diseases like dementia, researchers from Cambridge University have discovered...09:05         Cool! Ketones actually increase conversion of fat to metabolically active tissue...13:50         Listener Q&A: When To Do Blood Flow Restriction Training...24:05

 

 

How To Reduce The Effects Of Radiation...31:45

 

 

 

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Stimulants That Won't Disrupt Sleep Or Keep You Up At Night...48:45

 

 

 

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Dr. David Rabin, MD, PhD, who first joined me for the episode "A Whole New Way To Deal With Stress, Trauma & PTSD In Just Seconds: The First Clinically Validated Wearable That Helps You De-Stress, Focus, Sleep, Stay Energized & Remain Calm.", is a neuroscientist, board-certified psychiatrist, health tech entrepreneur and inventor who has been studying the impact of chronic stress in humans for nearly 15 years, particularly non-invasive therapies for treatment-resistant illnesses like PTSD. He is the co-founder and chief innovation officer at Apollo Neuroscience and the co-founder and executive director of The Board of Medicine. In addition to his clinical psychiatry practice, Dr. Rabin is currently conducting research on the epigenetic regulation of trauma responses and recovery to elucidate the mechanism of psychedelic-assisted psychotherapy and the neurobiology of belief. He received his MD in medicine and PhD in neuroscience from Albany Medical College and specialized in psychiatry at the University of Pittsburgh Medical Center. He has been married to Kathryn Fantauzzi, CEO and co-founder of Apollo Neuroscience, since 2016. Together they live in Monterey, California.

 

 

 

 

Joining Dr. Rabin on this show is Dr. Joseph Maroon, Clinical Professor and Vice Chairman and Heindl Scholar in Neuroscience at Department of Neurosurgery at University of Pittsburgh. In addition to being a world-renowned "burnout expert", and completing eight Ironman triathlon events since turning 50, he is involved in development of minimally invasive surgical procedures for diseases of the brain, orbit and spine, the prevention and treatment of traumatic injuries to the central nervous system, innovative approaches to pituitary and other brain tumors, complimentary and alternative medicine approaches to inflammatory diseases associated with aging, the prevention and treatment of sports related injuries and is co-developer of ImPACT, a neurocognitive test that is now the standard of care for concussion management in the NFL, NHL, MLB, NASCAR and over 12,000 high schools and colleges in the United States. It is the only FDA approved test for concussion evaluation with 23 million athletes base line tested to date. Dr. Maroon is also the neurosurgical consultant for the Pittsburgh Steelers for 30 years and first neurosurgeon directly appointed in the NFL.

 

 

 

 

Over the last several years, Dr. Rabin has been amassing a dream team, which has become The Board of Medicine, a 501c3 nonprofit coalition led by some of the world’s leading experts across many diverse fields of AI, nutrition, psychedelics, and clinical medicine that supports evidence-based strategies for harm-reduction in medicine and public health. He believes that the future of healthcare in the 21st century is going to change substantially as a result of the current pandemic and, it is pretty clear that we are woefully underprepared for this as a healthcare system. The most significant change will be that most forms of non-urgent medical care will be delivered directly to patients/clients in their homes via telemedicine.

 

 

 

He is already seeing this shift in mental health to include ketamine-assisted tele-therapy and the integration of wearable technologies. As such, the future of healthcare is looking more and more digital and psychedelic with each passing day.

 

 

 

 

This podcast will focus on AI, psychedelics, and the convergence of Eastern and Western medical disciplines in the current and post-COVID times.

During our discussion, you'll discover: -How Dr. Maroon lays claim to the title "burnout expert"...08:05

 

 

 

 

-The connection between burnout and adrenal fatigue...13:40

 

 

 

 

 

-A day in the life of an 80-year old peak performer...18:25

 

 

 

 

-Using hypothermia in conjunction with surgery...20:45

 

 

 

 

-What inspired Dr. Rabin to form the Board of Medicine...22:30

•  

 

 

-The number needed to treat (NNT) vs. the number needed to harm (NNH)...28:30

•  

 

-Whether the NNT is applied to plant medicines, herbs, CBD and the like...36:40

 

 

 

 

-How artificial intelligence is used for human optimization...41:30

 

 

 

 

-Psychedelics, plant medicine and the future of health care...52:30

 

 

 

 

-Concerns about psychedelics from the perspective of the neurosurgeon...1:00:30

 

 

 

 

-Neuroimaging to diagnose the executive network of the brain...1:06:13

 

 

 

 

-What David and Joe are most excited about for the future of health care...1:09:10

 

 

 

-And much more!

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