Health Hackd Podcast

With more than 2 in 3 adults being overweight in the U.S., people are always looking for a fast way to lose weight. In recent years, a low-carb diet (or a Keto diet) has been touted as the best way to healthily manage weight and improve metabolism. This is often referred to as the "Carbohydrate-Insulin Model" of weight loss.

In this episode, we break down some of the issues (as well as the merits) of this philosophy on weight loss, and compare that to the more traditional "Calories-In, Calories Out" philosophy (i.e. the Energy Balance Model". 

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Resources

• Insulinotropic Effects of Whey: Mechanisms of Action, Recent Clinical Trials, and Clinical Applications
• Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men
• Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake
• The Truth About Insulin Carbs and Weight Loss

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Contrary to what many Boomers believe, not all youngsters today are lazy. In fact, there are many people who struggle to relax at all because they feel that it is a waste of time. Whether this belief came from disappointed parents, or from binging too many Gary Vee videos on "hustling", that is still unclear.  But what has become more clear is the detriment this mindset may have on mental health. 

Today, we talk about the importance of rest on physical, mental, and emotional well-being. If you're someone who struggles to relax, this episode is for you. 

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Resources

• Long working hours and risk of coronary heart disease and stroke: a systematic review and meta-analysis of published and unpublished data for 603 838 individuals
• The Effect of Long Working Hours and Overtime on Occupational Health: A Meta-Analysis of Evidence from 1998 to 2018
• Long working hours and symptoms of anxiety and depression: a 5-year follow-up of the Whitehall II study
• The relationship between long working hours and depression among first-year residents in Japan
• Relationship between long working hours and depression: a 3-year longitudinal study of clerical workers
• Think leisure is a waste? That may not bode well for your mental health
• Taking short breaks may help our brains learn new skills
• Rest and well-being: World's largest survey
• 4-day work week study 

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

There has been a lot of debate around the immunity induced from vaccination versus immunity induced from prior infection (i.e. "natural immunity"). With the recent Delta surge, there has been a lot of conversation around breakthrough cases and reinfections. Until now, we didn't have a lot of data on the effectiveness of natural immunity vs. vaccine-induced immunity.

A recent study from Isreal (covering 26% of the population) compared the long-term protection conferred by previous infection against the protection offered by the vaccine. In today's episode, we break down the findings. 

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Resources

• Comparing SARS-CoV-2 natural immunity to vaccine-induced immunity: reinfections versus breakthrough infections
• SARS-CoV-2 infection induces long-lived bone marrow plasma cells in humans
• SARS-CoV-2 antibody-positivity protects against reinfection for at least seven months with 95% efficacy

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Fitness enthusiasts are always looking for ways to get stronger or look bigger (or maybe a little bit of both).  And with the number of strategies and snake oil supplements claiming to optimize muscle gains (i.e. hypertrophy), it can be quite difficult to figure out where to begin.

A recent study published in the International Journal of Strength and Conditioning compiled guidelines for maximizing muscle hypertrophy in athletes based on the existing body of evidence in this field. 

In this episode, we provide a rundown on how to maximize muscle hypertrophy through these six variables of exercise:

1. Load (Weight/Resistance)
2. Volume
3. Frequency
4. Rest Period
5. Exercise Type
6. End Point

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Resources

• Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

If you've ever spent any time reading the headlines to health news, or listening to wellness podcasts, or reading books on nutrition, then you understand the amount of confusing and conflicting information around nutrition.

Eggs are bad for you one week, then they're good for you the next week.
Meat will give you heart disease today, then you should eat only meat tomorrow. 
Fasting is good for you, then it's bad for you.

It's very frustrating, especially for those trying to better themselves. Today, we break down the problem with nutrition research and why it always seems so conflicting. 

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Resources

• Plant‐Centered Diet and Risk of Incident Cardiovascular Disease During Young to Middle Adulthood
• Relationship Between a Plant‐Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings From the Women's Health Initiative Prospective Cohort Study
• The Fundamental Problem with Most Nutrition Research

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

There's been a lot of talk about the negative impact of plastic on our environment, with most of that discussion centering around ocean life.  But a lesser-known impact of plastic overuse is the daily human consumption of microplastics.

With plastics being used in the majority of household items, especially when it comes to food storage, humans consume a decent amount of plastic every day. In this episode, we're going to dive into:

• The prevalence of plastics in our food and drinks
• How plastics get into our food supply
• The dangers of microplastic consumption
• Ways to minimize microplastic consumption

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Resources

• Human Consumption of Microplastics
• Estimation of the mass of microplastics ingested – A pivotal first step towards human health risk assessment
• No Plastic in Nature: Assessing Plastic Ingestion from Nature to People
• Microplastics in Food: A Review on Analytical Methods and Challenges
• Global Pattern of Microplastics (MPs) in Commercial Food-Grade Salts: Sea Salt as an Indicator of Seawater MP Pollution
• Occurrence of Microplastics in Commercial Seafood under the Perspective of the Human Food Chain. A Review
• Quantitative Analysis of Selected Plastics in High-Commercial-Value Australian Seafood by Pyrolysis Gas Chromatography Mass Spectrometry
• Are Microplastics in Food a Threat to Your Health?
• Tissue accumulation of microplastics in mice and biomarker responses suggest widespread health risks of exposure
• Micro- and nanoplastics detectable in human tissues
• Plastic, The Trojan Horse

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Most people have a basic understanding of the systems in our body...the immune system, the nervous system, the reproductive system, the digestive system, etc.  But there is one, lesser-known part of our body that influences nearly every one of these systems. And that is the Gut Microbiome.

The Gut Microbiome has been a buzzword lately, yet most of us don't really understand what that means. So today we're doing Gut Microbiome 101:

• What Is the Gut Microbiome?
• What and How Does it Influence the Rest of the Body?
• How Do You Keep a Healthy Gut Microbiome?

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Resources

• Defining the Human Microbiome
• Microflora Modulation of Motility 
• Does the Gut Microbiome Play a Role in Autoimmune Disease?
• Does the microbiota play a role in the pathogenesis of autoimmune diseases?
• Gut Microbiota and Their Neuroinflammatory Implications in Alzheimer’s Disease
• A fermented-food diet increases microbiome diversity and lowers inflammation, study finds
• Circadian Disruption Changes Gut Microbiome Taxa and Functional Gene Composition

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Unless you're an alien, you probably drink water every day. When we're thirsty, most of us just fill up our cups at the nearest tap to rehydrate. But depending on the source of that water and the filtration device used, what ends up in your body could be bad news. Today we're talking all things water:

• Common contaminants found in drinking water
• Types of waters filters and their effectiveness
• Understanding water contaminants in your home
• Choosing the right water filter for you
• Considering remineralization

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Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Benefits of Cold vs. Warm Water
• The 10 Common Types of Water Filtration System at Home
• CCR Information for Consumers
• Certification Programs and Certified Laboratories for Drinking Water
• Drinking Water Regulations and Contaminants
• Can You Trust Home Water Test Kits?
• National Testing Labs
• How to Remineralize Reverse Osmosis Water

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Who said that aging is inevitable?  Certainly not our latest guest, Gil Blander, the Chief Science Officer and co-founder of InsideTracker.  Gil received his Ph.D. in biology from the Weizmann Institute of Science and completed his Doctoral fellowship at MIT.  He is an expert in the science of aging and he and his team of specialists in nutrition and exercise at InsideTracker are giving people a way to understand their personalized biological needs by providing insight into how we can extend our healthspan, not just our lifespan. Throughout our conversation, Gil shares:

• Why he started InsideTracker
• How InsideTracker biomarker ranges differ from conventional ranges
• How sleep impacts the speed of aging
• The optimal form of exercise for aging
• The longevity benefits of fasting
• The maximum human lifespan
• How our biological and chronological age differs

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Get 25% off the most comprehensive blood, DNA, and fitness tracking platform with InsideTracker (use code: LabRats25)

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Supplements (and multi-vitamins in particular) are a very profitable industry.  And like food marketing, the marketing of supplements makes them very attractive.  Approximately 50% of people take some sort of multi-vitamin.  But is this cost actually worth it? Do they live up to the claims? Today we'll be diving into:

• When does it make sense to supplement?
• What vitamins and minerals should we be supplementing?
• What are the best sources of those vitamins and minerals?
• Do multi-vitamins actually do anything? 
• How do we personally supplement? 

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Get 25% off the most comprehensive blood, DNA, and fitness tracking platform with InsideTracker (use code: LabRats25)

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Food synergy: an operational concept for understanding nutrition
• Multivitamin Use and Risk of Cancer and Cardiovascular Disease in the Women's Health Initiative Cohorts
• Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention
• Throw Away Your Multivitamins and Antioxidants

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.