Let's break down key insights from a recent two-hour and 20-minute conversation between Dr. Peter Attia and renowned lipidologist Tom Dayspring.

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Show Notes: https://bit.ly/4hrDc72

Time Stamps: 

0:00 Intro 0:52 Cholesterol’s Role in Atherosclerosis  1:51 Triglycerides & Insulin Resistance: The Overlooked Risk Markers  3:28 Lipoprotein Exchange & Insulin Resistance  7:18 Triglycerides to HDL Ratio as a Risk Indicator  8:36 Metabolically Healthy Phenotype & LDL: 9:20 Sauna Therapy for Cardiovascular Health: 11:00 Cholesterol, Endothelial Health & Plaque Formation: 14:53 Case Study: A 24-Year-Old Athlete with High LDL 21:00 Lipoprotein(a) (LP(a)) and Its Role in Cardiovascular Risk:

New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.

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Link to Research: https://bit.ly/3PRn9nz

Research Mentioned:

Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).

Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).

Time Stamps:

0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites

Today's show is brought to you by MYOXCIENCE. 

In this episode, 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.

A new study finds poor metabolic health and low HDL is a greater predictor of coronary artery calcium than LDL cholesterol. 

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Video & Links to study: https://bit.ly/3Zj56fA

Time Stamps: 

0:00 Intro 0:30 LDL does not correlate with the degree of coronary artery plaque. 1:02 HDL is protective against coronary artery disease and plaquing. 2:10 Triglycerides correlate with diabetes, coronary artery disease and plaquing. 3:45 HDL size is highly predictive. 5:15 LDL, vLDL, and IDL had no strong association. 8:00 LDL may be lower with prediabetes and diabetes, reflecting imbalance. 12:10 HDL is increased by lifestyle. 13:00 Plaquing is more common in diabetics. 15:47 High triglycerides increase odds of metabolic disease by 100%. 18:00 The smaller HDL particles become, the less protective they are. 19:13 Coronary artery calcium is associated with HDL size, concentration and composition. 21:20 High HDL with low triglycerides is linked with better metabolic health. 23:10 Exercise increases the size and number of your protective HDL.

We dive into the latest research on creatine, covering loading phases, optimal timing, individualized dosing, benefits beyond muscle health—including cognitive performance for kids—and special considerations for various diets like vegan and carnivore.

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Link to Video and Study: https://bit.ly/3UOb8lY

Time Stamps:

0:00 Introduction to Creatine and Recent Paper Review - Discussion on creatine's popularity and personal experience with it since 2000. Introduction to a recent paper titled "Does One Dose of Creatine Supplement Fit All," covering topics like loading phases, benefits, and optimal timing.

0:55 Loading Phase and Early Practices - Problems with early creatine loading practices that involved high sugar content, causing issues like pre-diabetes. The discussion on whether a loading phase is necessary and who might benefit from it.

1:46 Who Might Need a Creatine Load Phase - Explanation of who might benefit from a creatine load phase, such as young athletes, football players, or those with low red meat intake. Overview of the benefits of creatine on exercise performance.

2:58 Creatine Uptake and Transport Proteins - Discussion on creatine uptake, the role of transport proteins, and the benefits of pairing creatine with electrolytes. Introduction of Myo Science's creatine product paired with electrolytes.

3:53 Best Timing for Taking Creatine - Importance of taking creatine around exercise sessions to enhance muscle uptake. Suggestions on timing, with emphasis on taking creatine before or during workouts rather than with coffee in the morning.

4:36 Creatine Benefits for Kids and Cognitive Performance - Creatine's benefits for athletic children in high-demand sports and cognitive tasks, including its impact on brain energy during intensive activities like learning or giving presentations.

5:56 Individualized Dosing Based on Body Weight - The need to tailor creatine doses based on body weight and muscle mass. Heavier, more muscular individuals may require higher doses compared to lighter individuals.

6:41 Special Considerations for Vegans, Vegetarians, and Carnivores - The impact of diet on creatine needs. Vegans and vegetarians might see greater benefits from supplementation, while carnivores may already get sufficient creatine from red meat.

7:38 Non-Muscular Benefits of Creatine - Potential non-muscular benefits of creatine, such as improvements in verbal acuity, cognitive performance, mood changes, and post-concussive recovery.

8:30 Conclusion and Recommendations - Summary of key points: no need for dextrose to enhance creatine absorption, tailored dosing based on diet and body weight, and the importance of taking creatine with electrolytes around exercise.

This study found that ultra-processed foods lead to higher energy intake, faster eating rates, and increased weight gain compared to unprocessed real foods, even when calories and macronutrients are matched.

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Link to Video:  https://bit.ly/3Yxgx2R

Time Stamps:

0:00 Intro

1:30 Triglycerides and liver enzymes rise.

3:40 About 68% of calories kids eat are from junk food.

6:00 UPF study overconsumption occurred mainly at dinner.

7:10 UPF was eaten faster.

10:10 Triglycerides rose with UPF.

10:40 Liver enzymes rose with UPF.

12:25 38% of adults are about to develop non-alcoholic fatty liver disease.

12:45 2.5 pounds of body weight gained on UPF in one week.

14:30 Chewing 40 times before swallowing increases release of GLP-1.

17:30 Make your food at home from scratch.

Relationship coach Kim Anami shares transformative insights on how to elevate your relationship and enrich your life through the power of authentic, high-quality physical intimacy.

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Link to the video interview: https://bit.ly/3Nnrfmp

Time Stamps:

0:00 Intro

13:30 Kim is a holistic sex and relationship coach.

15:19 Physical health impacts vitality, libido and your sex life.

17:00 Beliefs, programming, or trauma blocks pure expression of sexual energy.

19:26 Orgasm is the most effective, biggest and fastest nervous system reset.

22:50 Clitoral orgasm is superficial compared with cervical and vaginal orgasm.

29:10 Having a cervical orgasm opens a neuropathway which can be accessed repeatedly.

31:15 Surrender is the key ingredient in gourmet sex.

33:24 Casual sex is not safe or healthy for either partner.

32:52 Conscious celibacy is advised during healing.

36:47 If you are attracting people who do not reflect your ideals, there is more work to do.

41:02 Long-term relationships can have high frequency gourmet sex.

43:17 Conscious monogamy produces the ultimate utilization of sexual power.

45:37 Schedule a weekly 3-hour sex date.

55:42 Male orgasm without ejaculation is regenerating.

Let's discuss a study comparing plant-based, flexitarian, and omnivorous diets, focusing on their effects on cardiovascular risk factors and body composition.

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Link to research: https://bit.ly/4ebrkFB

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

0:00 Intro 0:20 Study on plant-based diets and cardiovascular risk factors. 0:58 Discussion of higher alcohol and sweets consumption in omnivores. 1:55 Meat consumption differences among vegans, flexitarians, and omnivores. 4:48 Differences in body composition between omnivores, flexitarians, and vegans. 5:39 Insights on fruit and vegetable consumption as a proxy for diet quality. 6:35 LDL cholesterol and triglycerides are higher in omnivores. 7:49 Study limitations: sweets, alcohol, and calorie consumption impact results. 8:41 Flexitarian diets and pulse wave velocity compared to other groups.

This episode is brought to you by MYOXCIENCE Nutrition. 

JJ Virgin dispels the myth that women will get bulky from resistance training and highlights the benefits of supplements like creatine and herbs like Ashwagandha and more. 

Sponsored Message:

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Link to show notes: https://bit.ly/4gzSqrs

Time Stamps:

0:15 Discussion on inspiration for staying fit, thoughts on aging and fitness, and research on muscle building over 40.

1:57 Noticing changes in strength, adapting workouts, and the importance of power in fitness routines.

04:00 Structuring workouts to mimic daily activities and observations on everyday strength challenges.

06:15 Adapting workouts while traveling and benefits of portable workout equipment.

08:56 Addressing concerns about muscle gain in women and misconceptions about resistance training.

11:36 Strategies for body recomposition and testing metabolic rates.

12:49 Managing calorie intake, discussing protein importance, and debating protein recommendations.

16:18 Need for protein in muscle maintenance and the role of protein turnover.

20:48 Discussion on older athletes and the benefits of regular exercise for longevity and cancer risk reduction.

21:43 Importance of focusing on overall health and separating protein discussions from environmental concerns.

22:48 Emphasis on eating seasonal and local foods for better quality and addressing misconceptions about protein needs.

25:40 Focus on improving skeletal muscle and recommended protein intake.

27:42 Personal preferences for protein sources and the nutrient density of red meat.

30:02 Observations on food quality in different regions and the impact of ultra-processed foods.

31:43 Importance of whole foods and local eating for health.

34:26 Value of tracking daily steps and incorporating intensity with rucking vests.

37:48 Discussing outdoor activities with kids and the benefits of nature.

39:37 Using creatine for enhancing energy and cognitive function, esp while traveling.

43:37 Emphasizing the importance of muscle over weight in health discussions.

46:01 Questioning societal standards of beauty and discussing hydration.

47:18 Talking about foundational nutrients and the importance of a balanced approach to supplementation.

51:47 Highlighting the significance of exercise for overall health and cellular processes.

53:10 Discussion on the benefits of exercise and the challenges of modern comfort.

54:30 Talk about thermal stress and personal recovery routines.

55:13 Experiences with red light therapy and its uncertain effects.

57:07 Insights on dietary habits and supplementation.

59:15 Discussion on hormone therapy and personal experiences.

01:04:29 Importance of hormone sensitivity and resistance training for health.

01:08:03 Discussion on individual hormone variations and the effects of hormonal fluctuations during menopause, including recovery challenges.

01:09:22 Importance of estrogen in muscle health and preferred hormone delivery methods.

Today’s show is brought to you by MYOXCIENCE Nutrition. Mike challenges mainstream dietary advice, pointing out that despite cutting red meat and saturated fats, we're seeing more health issues due to processed foods and vegetable oils. A reevaluation of diet guidelines is needed to address the real culprits: industrial seed oils and processed snacks.

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Link to Video and Show Notes: https://bit.ly/3ZqDohH

Time Stamps:

0:00 Intro

0:10 Overview of dietary changes and their impact on health

0:57 Introduction to non-communicable diseases and historical dietary shifts

1:54 Decline in animal fats and rise in plant-based fats

2:49 Correlation between dietary changes and public health trends

3:45 Increase in processed foods and vegetable oils, despite dietary recommendations

4:39 Trends in meat consumption and obesity rates

5:30 Discussion on the confusion surrounding healthy eating and the role of Berberine

6:14 Berberine Benefits

7:06 Changes in food consumption among different age groups and rising health issues

7:53 The impact of processed foods and industrial seed oils on health

8:50 Historical context of dietary guidelines and rising health problems

9:56 Increasing rates of metabolic and mental health issues in children

10:58 The disparity between dietary recommendations and actual food consumption

11:53 Observations on food choices and their impact on health

12:39 Conclusion and call to action for dietary change