Thomas DeLauer and I discuss why strict ketosis is not needed for everyone, the importance of exercise and calorie cycling. 

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Toned trainer says light weights, high reps don’t give you the results you may be hoping for. Mother of three shares tips about transforming your body at any age.

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Link to the video interview: https://youtu.be/RTfgnvH-sRo

Tara's Book: https://amzn.to/3JTPOEQ

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

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

Twenty minutes of sun exposure increases testosterone in men and romantic passion in women, new study finds. 

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Dr. Anthony Chaffee, MD is a former professional rugby player and now neurosurgical resident. He shares amazing nutrition tips about staying lean, healthy and strong. 

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Link to the Full Video Interview: https://youtu.be/EkH6k9urcSU

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

0:00 Intro
4:14 Brown fat makes thyroid hormone when you get very cold and start to shiver.  
13:50 Average brain size and height of humans has gone down since the agricultural revolution.
18:55 There are 10,000 times more naturally occurring poisons in vegetables than in pesticides we spray on them by weight. 
25:27 Humans are carnivores. 
27:00 Fructose gives a dopamine response to the addiction centers of your brain. 
27:40 Fructose kills the same area of the brain as meth. 
28:48 Fructose is highly toxic. 
29:30 Cheat days keep you addicted. 
36:00 Fructose in fruit and honey worsens metabolic syndrome and fatty liver disease.
43:15 If carbohydrates were required to prevent low thyroid, our ancestors would not have survived. 
44:30 There is no essential carbohydrate. 
46:00 Dr. Chaffee’s Hashimoto’s patients have recovered or are recovering on a carnivore diet. 
 54:04 Cancer is a metabolic disease, not a purely genetic disease. 
54:30 Chronic disease rates increased exponentially since we decreased consumption of fat, cholesterol and red meat and increased fruit and vegetable consumption. 
55:30 People on a ketogenic diet have healthier, more in number and more effective mitochondria. 
56:45 Damaged mitochondria go back to primitive energy generation, fermentation. 
58:00 Mitochondria stop the cell from proliferating out of control, which is what cancer is. 
58:10 Cancer cells cannot run on ketones. A keto or carnivore diet limits the food supply of cancer cells. 
01:00:25 GBM (glioblastoma multiforme) patients can still be alive 8 years after diagnosis with the only intervention being diet and surgical debulking. The tumor can be eliminated.
01:05:30 Eating liver every day is out of proportion to what your ancestors did..
01:11:00 You need fewer nutrients and supplementation on a keto or carnivore diet. 
01:14:05 Chronic diseases being treated today are toxicities from a species-inappropriate diet and malnutrition – a lack of species-specific nutrition.

Researchers are discovering how exercise causes muscles to make fat burning hormones and molecules called exerkines. In this show we dive into the details about the health benefits linked with exercise and exerkines.

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 Link to references and show notes: https://bit.ly/3QoKbQT

Time Stamps

0:00 Skeletal muscle is an endocrine organ.

0:10 Movement stimulates your skeletal muscle organ to release endocrine-like hormones and myokines (aka exerkines) that have systemic effects upon the brain, heart, liver, bone, mood, and more.

1:10 Movement/exercise can have anti-cancer properties.

1:50 Increases in exerkines influence microRNA increases.

2:40 Skeletal muscle is the largest organ of your body by weight.

4:55 Volume and intensity of exercise determines the duration and quantity of release of exerkines.

5:15 Start: Do 3 to 5 exercises for 3 to 5 reps, 3 to 5 sets, 3 to 5 days per week. Do the things you like.

6:00 Exerkines have paracrine and autocrine effects that effect muscle, the entire endocrine system, fat cells, immune system, bone, and brain.

7:30 Habitual exercise can induce sustained elevated increase in exerkines and the associations with disease reduction.

10:15 After exercise, there is a transient increase in proinflammatory interleukins, and a post exercise increase from skeletal muscle with systemic anti-inflammatory properties.

12:10 The anti-cancer effects of exercise go beyond the reduction in bodyfat.

13:30 Exerkine milieu lasts for several hours after exercise cessation.  

14:05 Exercise can prevent or delay the onset of neural degenerative conditions.

15:30 Adipose tissue can release exerkines.

16:10 Your liver is a major source of many acute and chronic exercise-responsive cytokines.

17:10 Exercise affects your gut microbiome.

Lexi Joy, MS discusses how proper tongue posture and nasal breathing can lead to deeper sleep, more energy and many health improvements.

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Episode Time Stamps:

04:02 The form of your mouth dictates functionality.  It is where enzymes and saliva begin breaking down food. It is where you chew and swallow.

04:34 Nasal breathing synthesizes nitric oxide, a vasodilator. This it helps regulate blood pressure.

06:38 Nasal breathing can be enabled with exercises that reinforce proper tongue position.

07:42 Your nose needs support from your tongue.

08:42 Sleep apnea appliances and training from a biological or epigenetic dentist may correct sleep apnea.

14:42 Your tongue should rest on your pallet just behind your front teeth.

15:52 The maxilla bone may not project forward could be because the tongue does not rest in the correct position, possibly from a tongue tie, from nutrient deficiencies or lack of use of mastication muscles during crucial times of growth.

16:59 The tongue is almost like an orthodontic appliance to hold the maxilla so it grows forward.

19:22 Organic baby formula has seed oils.

21:42 Indigenous people on ancestral diets have well formed jaws. They eat nutrient dense fibrous foods that include animal products.

23.02 In a tongue tie, the frenulum under the tongue, is short. There may be issues with latching for breast feeding.

24:02 Your facial structure is subject to epigenetic factors, not just genetics.

25:22 The root cause of most mouth breathing is having a small mouth, not big enough for the tongue.

27:37 Nose breathing is learned in part via breastfeeding.

28:07 Teeth imprints on your tongue may be an indication that your tongue is too big for your mouth.

30:32 An inability to breathe through your nose may be from food sensitivities.

32:07 Fat soluble vitamins play a key role in jaw development: A, D, E and K, with good fats, especially those from animals.

33:36 The perception of the Mediterranean diet is that it is high in fiber with few animal products. In reality, it is a seasonal diet with near daily consumption of red meat, fish, seafood, poultry, eggs and dairy.

51:22 Dermal fillers and other cosmetic procedures do not address the root cause of the problems in the face.

The consensus in the medical community about the importance of low-density lipoprotein cholesterol (LDL-C) reduction is finally shifting. Ample research shows that elevated triglycerides and triglyceride-related lipoproteins are more problematic than LDL-C when it comes to the risk of heart and metabolic disease.

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Link to Video and Research: 

Time Stamps: bit.ly/3JjJTbH

0:45 Triglyceride-rich lipoprotein is a hallmark of diabetic dyslipidemia. It cannot be controlled by statins. 
4:50 Remnant cholesterol is independently associated with the onset of diabetes. 
5:33 Remnant lipoproteins are a consequence of lipid absorption from the GI tract. 
6:50 Apo-B is on the extra cellular surface of atherogenic vLDL, IDL, LDL, and remnant lipoprotein. 
7:40 HDL have the Apo-A1 protein on the extra-cellular surface. 
8:35 Test your Apo-B to Apo-A1 ratio and your vLDL, LDL and remnant lipoprotein assessment. 
9:15 IDL and vLDL are enriched in triglycerides and cholesterol and drive inflammatory processes.
9:45 Statins are anti-inflammatory. 
10:45 Remnant lipoproteins drive metabolic disease by increasing ectopic lipid deposition.  
11:35 Remnant lipoproteins induce endothelial dysfunction.
12:00 Clotting cascades can be driven by remnant lipoproteins. 
13:35 Remnant lipoproteins can penetrate the arterial wall and become trapped and oxidized, creating plaque.
15:00 Remnant triglyceride rich lipoproteins are more atherogenic than LDL cholesterol.
15:50 Dietary fat composition can render lipoproteins more oxidizable. 
17:00 Request the labs listed on page 1 of the Bloodwork Cheat Sheet. Do fasted labs then non-fasted lipid levels. 
18:15 Lipid Load Test: if your blood triglycerides are more than 220 nanograms/ml, you have difficulty processing fats in the post meal window.
18:55 Lose weight, especially around the abdomen. 
19:35 Eat a low carb diet.
20:05 Exercise regularly, both resistance training and aerobic exercise.
20:25 Statins lower triglycerides 20 to 30%. They also induce insulin resistance, which increases triglycerides.
20:55 Omega 3 fats reduce triglycerides. Test your omega 3s.
23:05 Optimal fasting triglycerides are around 60 and 70. Postprandial triglycerides should be less than 180.

Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality. 

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The next Blood Work MasterClass starts Tuesday July 19th, 2022: This two-part live webinar and video series will teach you about patterns and trends in your blood work to help you optimize your health and lifespan.
Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p

Link to video and images: https://bit.ly/muscle-quality

Time Stamps:

0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity.
0:45 Low muscle quality increases your odds of dying prematurely. 
4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age.
6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality.
9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s. 
9:55 Muscle loss per year from .4% to 2.6% per year.  
10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater.
10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength.
12:10 Consider taking a power lifting class so you can understand how to build strength.
13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity.
14:05 Type 1 muscle fibers are recruited during low intensity activity. 
14:25 Be explosive in your training. Your last rep should be challenging.
14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first. 
15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle. 
17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.

New study finds just 6% of Adults under 65 and only 0.4% of those over 65 have optimal cardiometabolic health, putting them at increased risk for infections.

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Arena, R., Pronk, N. P., Laddu, D., Whitsel, L. P., Sallis, J. F., Lavie, C. J., & Network, H.-P. (2022). Mapping One Million COVID-19 Deaths and Unhealthy Lifestyle Behaviors in the United States: Recognizing the Syndemic Pattern and Taking Action. The American Journal of Medicine, 1–22. http://doi.org/10.1016/j.amjmed.2022.06.006

O’Hearn, M., et al. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 80(2), 138–151. http://doi.org/10.1016/j.jacc.2022.04.046

Ducrot, P. (2022). Severe hospital events following symptomatic infection with Sars-CoV-2 Omicron and Delta variants in France, December 2021 – January 2022: a retrospective, population-based, matched cohort study, 1–13. http://doi.org/10.1101/2022.02.02.22269952

Polycystic ovary syndrome (PCOS) is a common condition impacting roughly one in four women of reproductive age. , In this show we discuss natural ways to reverse the underlying factors driving PCOS. 

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Links to Studies, Images and the Video Version: https://bit.ly/3nMt9QJ

Time Stamps

00:04 PCOS (polycystic ovarian syndrome) is about 1 in 5 of women of childbearing age.

00:26 The root cause of PCOS is poor metabolic health.

01:54 Ovaries hyper secrete androgens that are linked with challenges within the ovaries and the formation of water-forming cysts.

02:39 Hormonal birth control is frequently prescribed to increase sex hormone binding globulin and neutralize the elevated androgens.

04:04 Some cytochrome P450 enzymes are involved in the formation of steroid-like hormones, like testosterone.

05:04 Insulin and IGF-1 increase the activity of a cytochrome P450 enzyme called CYP17A1, which then increases testosterone, dihydrotestosterone, and DHEA within the ovaries.

06:36 Excessive levels of androgens cause hair loss, infertility, lack of ovulation, and cause the formation of water forming cysts within the ovaries.

08:24 Autoimmunity often co-occurs with PCOS.

08:44 Deliberate cold exposure helps metabolic health by stimulating brown and beige fat cells.

09:54 Metabolic health increases the activity of enzymes that create hormones. It does the inverse in men and women.

10:04 Men’s poor metabolic health drives the formation of extra estrogen.

10:14 Women’s poor metabolic health drives the formation of extra testosterone.

12:44 97% of obese women have PCOS. 65% of non-obese women have PCOS.

13:14 Fat cells secrete hormones, called adipocytokines. One of these is leptin.

13:54 Leptin decreases activity of T-regulatory cells that help to prevent autoimmunity.

16:04 Belly fat cells convert androgens into estrogens. This is impacted by insulin.

18:14 Nutrition and exercise are fundamental ways to address poor metabolic health.

18:24 A ketogenic or low carb diet is helpful because it manages blood sugar and insulin, and ketones have immune signaling properties.

19:24 Intermittent fasting can support glycemic variability and improve insulin sensitivity.

19:46 Time restricted feeding with a 16 or 18 hour fast is also helpful for longevity, burning fat, and supporting metabolic health.

20:14 Poor sleep exacerbates insulin resistance. Tape your mouth shut when you sleep.

21:24 Resistance training decreases androgens in women with PCOS. All exercise supports underlying metabolic dysfunction.

22:24 Magnesium is helpful for supporting insulin sensitivity.

23:15 Myo-inositol and inositol makes ovaries more sensitive to insulin, preventing the increase in androgens.

24:04 Vitamin D is involved in blood sugar regulation, immune health, and sleep quality.

24:19 Gut health is important to metabolic health. Eat real food and ferments.

24:54 Berberine hydrochloride, 500 mg 1 to 3 times per day, is a natural Metformin.

Studies Mentioned

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Stefanaki, C., Bacopoulou, F., Kandaraki, E., Boschiero, D., & Diamandi-Kandarakis, E. (2019). Lean Women on Metformin and Oral Contraceptives for Polycystic Ovary Syndrome Demonstrate a Dehydrated Osteosarcopenic Phenotype: A Pilot Study. Nutrients, 11(9), 2055. http://doi.org/10.3390/nu11092055
Moghetti, P., & Tosi, F. (2020). Insulin resistance and PCOS: chicken or egg? Journal of Endocrinological Investigation, 44(2), 233–244. http://doi.org/10.1007/s40618-020-01351-0

Scarfò, G., Daniele, S., Fusi, J., Gesi, M., Martini, C., Franzoni, F., et al. (2022). Metabolic and Molecular Mechanisms of Diet and Physical Exercise in the Management of Polycystic Ovarian Syndrome. Biomedicines, 10(6), 1305. http://doi.org/10.3390/biomedicines10061305

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Optimal management of polycystic ovary syndrome in adolescence. (2015). Optimal management of polycystic ovary syndrome in adolescence, 1–8. http://doi.org/10.1136/archdischild-2014-306471&domain=pdf&date_stamp=2015-06-22