A large body of research suggests vitamin D impacts sleep quality and sleep duration as well as neurotransmitter levels in the brain. Here's an overview of the latest science--which is timely if you live in norther latitudes.

Support your Vitamin D levels this winter with Unique Vitamin D Blends by MYOXCIENCE Nutrition: https://bit.ly/vitamin-d3-options

Save with code podcast at checkout

Link to images, science and video: http://bit.ly/vitamin-d-sleep-science

Episode Time Stamps:

0:00 Intro
1:37 Vitamin D and Sleep
2:07 Dr. Stasha Gominak, MD Vitamin D and Sleep Podcast
2:16 Vitamin D and Gut Health
2:31 Vitamin D Metabolism Basics 
4:56 Factors that impact vitamin D levels
5:54 Optimal Vitamin D levels
6:42 Classical VS Non-Classical pathways linked with Vitamin D 
8:05 Vitamin D and sleep details
8:31 Vitamin D and sleep disordered breathing
9:05 Vitamin and sleep details
10:16 Vitamin D and Circadian Rhythms
11:00 Dosing Vitamin D at night
12:38 Vitamin D and Brain Development
13:45 Vitamin D is very important for children
14:57 Big picture re: Vitamin D and sleep
15:47 Vitamin D Blood spot test
16:13 Optimal Vitamin D levels this winter
16:50 Dosing Vitamin D prior to bed
17:52 Vitamin K and Vitamin D

With all the buzz around boosters, family friends used data to help guide their family’s decision making process by testing their antibody levels and T cell immunity. We review their recent labs and discuss how data can and should be used to help you make health related decisions.

Support your Vitamin D levels this winter with Unique Vitamin D Blends by MYOXCIENCE Nutrition: https://bit.ly/vitamin-d3-options

Links to video, images and resources: https://bit.ly/31s9Gga

Links to interview with ZDoggMD: https://youtu.be/H3pAD0LOkZg

Time Stamps: 

2:00 Booster hysteria: Is based on science

3:00 How much added benefit do boosters offer

6:00 Using data, not emotion, to drive policy

11:00 Reviewing families antibodies

14:10 Monica Gandhi MD, MPH on T cell VS B Cell Immunity

16:00 Reviewing antibodies and T Cells

20:00 Conclusion: using data to drive decisions

Your body composition changes as you age, especially after menopause for women. Compressed feeding patterns like intermittent fasting (IF & TRF) can help improve metabolic health and prevent fat gain throughout lifespan. Deanna Mutzel joins us to discuss how she uses Intermittent Fasting and OMAD as a tool on busy days.

Support your Vitamin D levels this winter with Essential Fatty Nutrients by MYOXCIENCE Nutrition: https://bit.ly/vitamin-d3-options

Save 15% with code podcast at checkout

Flexible OMAD eCourse: https://bit.ly/3ls68S4

Video Version of the Podcast: https://bit.ly/3dcxvLJ

Connect with Deanna: http://deannamutzel.com

Time Stamps

0:00 Intro
0:17 Fasting as a tool when life gets busy
1:34 Fasting can help with energy, mental clarity
3:15 Considering energy balance over a longer period of time
3:45 Undulating your calories
4:45 Vitamin D should be considered seasonally
6:39 Find out how snacking weak-spots
10:39 Getting the whole family on board
9:10 Using exercise to buffer glucose surges
12:01 Making your own chips
15:15 Walking "snacks" throughout the day
18:40 Changing your identity is important for success
19:49 Making exercise easier
21:47 Cold showers in the winter
24:00 Easing into fasting
25:30 Plant based diets and health
30:00 Changing your feeding window with the seasons

Let’s review the long-known law of declining virulence which describes how viruses evolve to become less virulent over time as they infect more hosts.

Save your seat in the Blood Work MasterClass, our next meeting is Tuesday, Nov 30th at 5:00 PM PST. https://courses.highintensityhealth.com/store/hgwDdo2p

Links to must read research: https://bit.ly/3liYIAB

Episode Time Stamps:

3:15 Viruses mutate as they infect more hosts
3:40 Viruses are intracellular parasites
6:20 The law of Declining Virulence
7:25 RNA Viruses have high mutation rates
9:25 Are vaccines accelerating viral evolution?
11:45 The law of Declining Virulence details
14:05 Mild infections are selected for
16:00 Rising childhood infections are signs of endemicity
18:00 Russian flu pandemic of 1889
21:00 Mass vaccination during a roaring pandemic

Scientists in Italy find for the first time lower antibody levels in subjects with abdominal obesity. This suggests we ought to also be suggesting exercise and healthy living if we're serious about maximizing protection for everyone.

Support your Vitamin D levels this winter with Essential Fatty Nutrients by MYOXCIENCE Nutrition: https://bit.ly/vitamin-d3-options
Save with code podcast at checkout

Learn more about what your blood work means: https://courses.highintensityhealth.com/store/hgwDdo2p

Link to Video, Images and Articles: https://bit.ly/3FJUmKE

Time Stamps

0:00 Intro
0:31 Belly fat and lower antibodies
2.02 Antibodies after natural infection VS not
6:40 Politics of Boosters
5:39 Personalized Medicine
6:20 Dr. Fauci on boosters
7:43 Central Obesity and Effectiveness
9:16 Vitamin D and winter
10:15 New study details
11:43 Image you should see
14:01 Antibody comparisons in family friends
14:33 Obese people shed more virus
15:47 Natural immunity VS enhanced immunity

A new study finds longer daily fasts were demonstrated to produce more favorable improvements in biomarkers that are associated with metabolic and cardiovascular health as well as inflammation.

Let's break it down...

Support your fasting lifestyle with Berberine HCl & Alpha Lipoic Acid by by MYOXCIENCE Nutrition: https://bit.ly/berberine-biotin-ala-stack
Use code Podcast to save

Save 40% off this at-home A1C test by Biocoach: http://bit.ly/BOGO-A1C-test
Use code HIH10

Links to notes: https://bit.ly/30WjpeE

REF:

Moro, T., Tinsley, G., Pacelli, et al. (2021). Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Medicine and science in sports and exercise, 53(12), 2577–2585.

Time Stamps

0:00 Intro
0:18 New Study
0:08 Testing 16 Hour VS 12 Hour Feeding Windows
0:27 Markers of Inflammation decreased
1:17 Only four hour difference in feeding window
2:22 Study Title:
3:43 Testing your metabolic health
4:42 Berberine & metabolic health
5:50 Feeding Window comparisons
6:43 How Calories were distributed
7:36 Whey protein post workout
7:50 TRF group ate less calories by accident
8:33 Strength and muscle loss between two groups
11:08 Testosterone did decrease
11:53 Insulin, Leptin and Adiponectin
12:44 HDL, Triglycerides and glucose
13:52 Chronic Inflammation
15:11 Trade offs to consider

Scientists recently found that metabolically protective brown fat—quantities of which are increased with deliberate cold exposure—can lead to meaningful increases in fat burning and metabolic rate.

Support your Vitamin D levels this winter with Essential Fatty Nutrients by MYOXCIENCE Nutrition: http://bit.ly/immune-support-ideas

Save with code podcast at checkout

Link to research and images: http://bit.ly/brown-fat-helps

Time Stamps:

0:00 Intro
0:19 New study by Scientists in Japan
0:53 Not everyone has same amount of brown fat
1:29 How Brown Fat impacted metabolism
3:20 Vitamin D in the winter
4:17 Brown adipose tissue is under-recognized
5:08 Getting Cold in the AM is key
10:11 Getting Started with Cold Exposure
10:40 Circadian rhythm alignment
11:29 Morning cold may help PM sleep
11:57 Starting with a stock tank (sodium dichlor can help)
Wayne Pump:
12:57 Morozko Forge tank is the best
13:52 Getting cold helps induce the brown fat
14:53 Morning cold showers are ideal for fat loss
16:00 Brown fat increases the thermic effect of food
17:00 Brown fat helps increase fat oxidation after breakfast and lunch
17:52 Brown fat is more active in the morning then at night
18:36 Cortisol may help the brown fat activity
19:52 Brown fat is a metabolic sink
20:00 Free fats drive metabolic disease

A new study founds sugar consumption, less than seven hours of sleep nightly and sub-optimal exercise habits increase odds of being hospitalized. We breakdown this study and discuss the known science about how sugar impacts immune system health.

Support Sleep and Relaxation this updated Myo Relax by MYOXCIENCE Nutrition: https://bit.ly/Inositol-theanine-magnesium-drink Save with code podcast at checkout

Links to research: https://bit.ly/3oJCsRm

Time Stamps

0:00 Intro
0:12 New study
0:26 Sugar alters immunity
2:12 Healthy living saves lives
2:37 Active military member study takeaways
3:12 Study details
4:44 What the study found
5:06 Sugar weakens immunity
5:30 2/3s of Americans drink soda daily
6:28 Exercise was linked with lower odds of hospitalization too

A fascinating series of studies highlights the importance of T cell health and T cell immunity. This timely reminder is important as the health of your T cells are influenced by age, nutrition, exercise and more.

Save your seat for the Blood Work MasterClass: https://courses.highintensityhealth.com/store/hgwDdo2p

Links to research: https://bit.ly/3kLekN3

Save on this tee shirt: https://bit.ly/3CnIhZq

Save with code podcast at checkout Blood work cheat sheet: https://bit.ly/3dyy4zM

Time Stamps:

0:00 Intro
0:03 T Cells are important
0:43 But it's a new virus?!
158 T Cells Resist infections
2:02 New T Cell Study
2:20 T Cells depend on health
3:01 Hospital Worker Study
4:08 Blood Work MasterClass
4:35 Infected but no antibodies?
5:34 T Cells and Your Thymus
6:01 T cells and cellular senescence
6:51 T cells abort infections
7:42 Shared structure with other Endemic Viruses

It’s common knowledge that calorie restriction is a validated strategy to extend lifespan and delay the onset of age-associated diseases. But there’s a new wrinkle that’s muddied the waters of this calorie restriction (CR) research, which, needless to say, has up to now been derived mainly from studies conducted in rodents (animal models).

Save your seat for the Blood Work MasterClass: https://courses.highintensityhealth.com/store/hgwDdo2p

**Class starts Tuesday, November 16th 2021

Links to research: https://bit.ly/3wF4eSL

Study:

Pak, H. et al. (2021). Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice. Nature metabolism, 3(10), 1327–1341.

Time Stamps:

0:00 Intro
0:05 Shared Features of Fasting and Calorie Restriction
0:23 New Study
1:23 Big Omission from Calorie Restriction Data
2:40 Blood Work MasterClass
3:53 Testing Fasting VS Calorie Restriction study details
6:40 Fuel Switch with fasting
7:23 Insulin, Glucagon and fat oxidation
08:54 Metabolic profiling of different fasting patterns
10:38 Experiment Number 2
11:03 Lifespan extension in fasting VS CR VS Ad Lib
13:43 Match Carbohydrate intake with exercise
14:10 TRF Feeding pattern practical tips