High Intensity Health with Mike Mutzel, MS

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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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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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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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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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

Today’s show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.

Crush your workouts with the Creatine+ Electrolyte Combo by MYOXCIENCE: https://bit.ly/Electrolyte-Stix-Jar *Save with code podcast at checkout

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Key Takeaways: 

• 02:44 Pillars of health: eat, sleep, move, connect.
• 10:30 Eating protein and exercise can turn up mTOR.
• 15:20 High dietary protein and resistance training preserves muscle while aging.
• 19:20 Longevity research is underfunded.
• 25:10 Obesity was rare 50 years ago.
• 26:25 Fasting, and time restricting eating may not increase longevity.
• 30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan.
• 34:40 Resveratrol is not a longevity drug.
• 36:45 Spermidine is an autophagy booster.
• 38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan.
• 42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan.
• 44:45 Metformin does not corelate to reduced all-cause mortality.
• 47:30 NAD is a co-factor required for thousands of metabolic reactions.
• 52:55 Some epigenetic signatures are predictive of future health outcomes.
• 54:17 Facial imaging using AI can predict future health outcomes.
• 58:17 Dunedin Pace measures the rate of aging.
• 59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging.
• 01:04:00 Senescent cells are cells that do not do their job and refuse to die.
• 01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation.

   

Brian Sanders, creator of the film "Food Lies," discusses how traditional diets rich in animal-based nutrition contribute to better health and height.

Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Use code podcast at checkout to save

Show Notes and Video: https://bit.ly/3yN22Om

Research Mentioned:

Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J. & Kalina, T. Major correlates of male height: A study of 105 countries. Econ. Hum. Biol. 21, 172–195 (2016).

Time Stamps:

03:30 Cooking by the food pyramid led to chronic illness.

08:10 People eating traditional diets are lean, tall, and muscular.

09:20 Only vegan documentaries make it to mainstream.

13:25 Funding goes to developing meat and protein alternatives.

14:30 The top four industries in the US are sick care/pharma.

15:30 There is big money in blaming red meat for processed foods problems.

23:00 Cattle upcycle nutrition from inedible food, creating a high-quality food.

35:30 Blue Zone diets are animal-based, by calories.

37:50 Animal nutrition is the foundation of any healthy diet.

39:30 You can adapt to a plant-based diet for a year or two, tapping our biologic storage.

45:00 The optimal diet of any species is the one they lived on the longest.

45:50 The more animal protein a population eats, the taller they are.

52:15 The low meat intake results in stunted growth, shorter life expectancy, and higher infant mortality.

54:40 Food is protein, nutrients, and energy.

57:30 Eat animal foods with whole foods on the side.

57:50 In a low protein environment, all animals will overeat to ingest the required amount of protein.

01:03:00Food industry pays to keep you in the energy calorie paradigm.

01:06:30 High carb intake is linked with greater odds of dying from all causes, especially cancer.

01:15:40 Long term satiety is from protein and fat. Short term is from volume.

01:20:50 Seed oil trans fats are harmful.

01:25:30 Mental health is tied to food choices/consumption.

Rancher Michaela Mann discusses the balance between grass and grain finishing in cattle and challenges faced by U.S. agriculture including land loss and sustainability efforts. 

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Connect with Michaela at D & D Beef: https://danddbeef.com *Save with code DDBEEF10

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

0:00 Intro 1:30 Ranchers care about their animals and treat them well. 7:30 Ranchers get emotionally attached to some of the animals. 8:30 Michaela’s goal for her animals is to have them only have one bad day. 10:20 The US has high processing standards. 11:30 Pre-slaughter stress changes the pH and changes the meat. 15:30 The beef calf stays with its mother for 6 to 8 months. 16:43 Northern states do not have year-long grass for grazing. 17:55 Grain finished cattle only had 11% grain in their diet. 18:20 80 to 90% of grass finished beef sold in the US is from overseas. 19:30 Antibiotics are only used when an animal is sick or injured. 22:38 Large meat packing plants test meat for antibiotics. 23:50 Older cows/bulls are used for cheaper grocery store meat or dog food. 30:30 Cattle dogs and flashing ear tags deter predators. 34:00 Bison are different to raise and harvest from cattle. 41:45 Regenerative and sustainable farming is done by most ranchers and farmers to some extent. 43:40 Ranching utilizes natural grassland and provides habitat for wildlife. 53:15 The US has lost 100,00 farms/ranches between 2011 and 2018. 53:30 Bill Gates is the largest landowner in the state of Nebraska. 56:30 The US has lost 31 million acres of ag land since 1982. 01:00:40 Avian flu can be a problem with poultry, but not in cattle production.

Learn the connections between mouth breathing, sleep disorder breathing, and their impact on nighttime urination, heart health, and overall sleep quality. 

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Link to Video & Research: Link to studies: https://bit.ly/3yF3G4H

Time Stamps: 

0:00 Intro 0:40 - Case Study: Client with Sleep Disordered Breathing 1:30 - Tips for Nasal Breathing and Sleep Optimization 2:31 - Connection Between Sleep Disordered Breathing and Nocturnal Polyurea 4:29 - Women, Sleep Apnea, and Overactive Bladder Syndrome 6:16 - Visual Explanation of Airway Obstruction 7:01 - Symptoms of Sleep Disordered Breathing 8:00 - Bon charge 8:46 - Importance of Addressing Sleep Disordered Breathing 9:31 - Introduction to Mouth Taping 10:13 - Impact of Mouth Breathing on Children 11:03 - Prevalence and Consequences of Sleep Apnea 12:45 - Immediate and Long-term Consequences of Sleep Apnea 13:41 - Link Between Leptin and Sleep Apnea 15:30 - Practical Solutions for Sleep Disordered Breathing 16:15 - Mechanical Impact of Mouth Breathing 17:05 - Research Supporting Mouth Taping 18:46 - Connection Between Obesity and Sleep Apnea 20:23 - Leptin and Breathing in Obesity 21:06 - Introduction to Mouth Taping and Myofunctional Therapy 23:00 How to use mouth tape during the day and night to train nasal breathing.