The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.

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Research Mentioned: Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).

Time Stamps:

00:00 Irregular breakfast eaters have increased body mass indexes.

01:00 Food influences your circadian clock system like light does.

02:00 Change of energy balance is one cause of overweight.

02:15 Irregular meal timing perturbs your circadian rhythm.

04:10 Time eating and exercise consistently.

05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.

06:45 Exercise outdoors.

07:20 Regular exercise impacts sleep.

08:30 Irregular sleep duration and timing influences irregular feeding timing.

A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.

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Research Mentioned:

Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).

Time Stamps:

00:00 FDG = Fluorodeoxyglucose

00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.

01:20 LDL levels are not strongly associated with poor outcomes.

02:00 Your heart becomes insulin resistant.

03:05 Those with no glucose uptake in the heart had higher fasting glucose.

03:45 Those with more cardiovascular risk factors had lower LDL.

04:35 The heart can generate energy from fatty acids, carbs, and ketones.

05:00 Cardiac abnormalities are associated with metabolic syndrome.

07:00 Insulin resistance changes muscle and heart muscle.

09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.

09:50 Cardiovascular risk increases with the decline of FDG uptake.

11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.

12:40 Support your heart by supporting your metabolism.

New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.

With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity.

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Key Takeaways:

00:00 If you are sedentary, it is hard to burn fat during exercise.

01:10 Move throughout the day.

02:05 Exercise inactivity is the 4th leading cause of death.

03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.

04:30 Triglycerides were lower by 27% in the high step count group.

09:20 Blood lactate is reduced by 11% in the high step count group.

10:00 Fat oxidation increases with the higher step count.

11:10 Optimal step count is 8600/day or more.

12:00 Atherosclerosis is impacted by chronic inactivity.

12:45 Brain health is impacted by chronic inactivity.

13:00 Intermittent exercise does not mitigate chronic inactivity.

A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.

The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."

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Key Takeaways:

0:00 Intro 0:04 22 Year Study 0:22 Study Title 0:52 Study Findings 1:52 Probability of survival 2:12 Counterintuitive Findings 3:42 High LDL and odds of death 3:59 U-Shaped Curve 5:50 Metabolic Health 6:34 Study of 177,000 people 8:09 Lowest risk of mortality 9:17 Watch this! 11:01 Lipid paradox

Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.

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Key Timestamps:

0:00 Intro

0:07 The rise in cancer

1:13 Cancer and Biologic aging

1:47 High profile cancer case in young people

2:12 Biomarkers that predict cancer

2:49 Berberine for food cravings

3:49 New Study

5:02 Low Albumin

6:00 Creatinine

7:04 Glucose

8:16 MCV and MCH

8:50 Inflammation and high WBC

11:11 Preventing cancer

12:30 Metabolic Health

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change.

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Time Stamps:

09:00 A varied whole food approach to fitness contest dieting is gaining traction.

12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein. You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.

16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight. In the cutting phase of caloric restriction, protein becomes even more important.

19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.

26:30 Holly's carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.

30:00 Holly's breakfast is always protein and fat, eating no carbs at breakfast.

31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.

34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.

**

37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don't need to be a barbell back squatter. Embrace your anatomy.

39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.

42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.

43:34 Many women hold back to avoid over-developing the upper body.

45:24 In a caloric deficit, you can't gain much muscle. You can't build something from nothing. You need to eat and gain weight, muscle, and body fat.

53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.

53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.

56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men. 75% less for women.

01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.

Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health.

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Research:

Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017).

Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022).

Show Notes:

00:00 Osteoarthritis has metabolic origins.

00:30 Exercise and a low carb diet support joint health.

02:20 Exercise more, if you have arthritis.

03:50 Inflammation and body weight are involved in the breakdown of joints.

05:00 Leptin, released from fat tissue, triggers chronic inflammation.

07:05 Glucose and insulin parallel with leptin levels.

08:45 Compress your feeding window.

Scientists explored how dietary patterns impacted a number of brain health areas in 184,000 people, including: mood, cognitive function, and brain structure measured using MRI.

They found individuals who preferred a vegetarian diet (lower protein diet) and diets high in sugary beverages and snacks had the worst mental and cognitive health scores.

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Time Stamps:

0:00 Intro 0:20 Foods impact the health of your brain 0:50 Vegans have higher scores of anxiety, depression, and mental health issues 1:10 Processed meats and sugars have poorer cognitive health and higher levels of anxiety and depression 2:24 Whole foods style diet is linked with better cognitive health 3:39 Berberine for metabolic health 5:34 Protein enhances executive function and working memory 6:00 Unhealthy diets and anxiety, depression 6:53 Food categories in this study 7:37 Sugar sweetened beverages 8:00 Diet impacts brain structure 8:55 Structure equals function 9:56 Diet impacts the structure and function of your brain 11:25 Vegetarian diets and mental health

Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems.

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Show Notes:

02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on function. Physiatry and CrossFit focus on function and living better. 08:00 Metabolic health impacts recovery, injury propensity, pain levels and physical function. Leptin worsens osteoarthritis and pain issues. 12:15 Osteoarthritis is from the dysfunction of chondrocytes within the joint from inflammation and fragility of cartilage within the joint. Metabolic disease causes a downward spiral. There is more inflammation and more cartilage damage and more boney hypertrophy. 14:00 Trigger finger is often a first sign of metabolic disease. Tendons are also impacted by the inflammation of metabolic disease. Healing process is impacted by the chronic inflammation of metabolic disease. 14:54 Bone and bone density are impacted inflammation. This can appear as stress fractures. Treat the fracture and the reason why. 17:00 Hemoglobin A1C is a marker of overall glycation in the body. Non-painful things become painful with increased glycation. 17:30 The burden of age-related changes is dependent upon your metabolic state and physical wellbeing. 96% of American adults have some sort of metabolic dysfunction, making them predisposed to accelerated aging and physical decline. 23:00 Time is a major reason for not exercising. Short 20-minute bouts of more intense exercise are easier to fit in and you get the same metabolic benefits in a shorter time. 23:40 Functional movement training increases strength and supports life functions. It uses multiple joints and practices coordination. 24:30 Heavy resistance training induces the benefits of bone density and muscle integrity. 24:45 Osteosarcopenic obesity: as you gain weight, you lose muscle mass and bone. 26:00 Weakened tendons, tendonitis, and fibrosis are often a result of chronic inflammation from metabolic dysfunction like diabetes. Arthritis is the leading cause of disability in the US. 27:25 Cortisone is a potent anti-inflammatory that brings short-term pain relief. It can raise blood sugar. Repeated cortisone injections can further degrade cartilage, worsening arthritis. You can build up a tolerance to it. 29:00 Hormones affect joint pain. Menopausal decreased estrogen levels correlate to increased joint pain. 29:40 Turmeric, omega 3s, vitamin D anti-inflammatory effects can be effective in a person with a small amount of inflammation. 31:00 PRP can be beneficial in the right patient with mild arthritis or chronic tendinopathy. It is only as good as whatever is attached to it. PRP efficacy depends upon your metabolic health. 34:10 Athletes have more muscle mass around the joints making the joint more functional and eases the load bearing on the joint. Muscle secretes myokines, which affect pain perception. 34:50 Chronic inflammation from metabolic disease around your joints can affect levels of inflammation and how the inflammation is received by your brain. It can affect brain serotonin signaling. 36:00 Low carb diets produce less leptin signaling which reduces pain and inflammation signaling. 39:50 Dr. West prioritizes protein. Traditional medicine protein recommendations are just enough to keep you alive. Protein helps with satiety and powers workout gains. 41:25 Animal protein, over plant protein, can help you feel stronger. It is challenging to get enough plant protein without eating a lot of carbs. Chronic vegan/vegetarian dieting can cause collagen and bone breakdown. 50:30 Eccentric loading of the Achilles tendon can help build capacity and be more effective than chronic stretching. Tight hamstrings can be addressed with hip extension, pelvic tilting, and hip adduction. 55:25 There can be some risk to doing isolated heavy bicep work. You can develop bicep tendonitis. Over time, it can result in rupture of the bicep tendon. 58:36 Shoulder: Drill down on technique before adding load or intensity. 01:00:10 Hanging is important for grip strength and being able to manage your own body load. 01:01:10 Deadlift/hip hinge can be done using a platform to limit range of motion to maintain form. Push with your legs rather than pulling with your back. 01:02:30 Have a physical biomarker. Do an annual measure of functional movement or movements to track your strength and fitness, along with your labs. Continue to improve. Physical goals are important. 01:06:30 Coca Cola/Gatorade has invested heavily in healthcare, exercise science and exercise guidelines. Fitness professionals are pressured not to make nutritional recommendations. Coca Cola is involved in the American Cancer Society and American College of Cardiology.

Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive.

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Show Notes:

0:00 Intro 4:50 Hormonal birth control and xenoestrogens from our environment push women into perimenopause and premature ovarian failure. 6:30 Women who come off birth control may experience early perimenopause. 9:30 Bioidentical hormones can help women coming off hormonal birth control to recuperate. 11:30 Women have more testosterone than estrogen. 13:40 PCOS is an insulin and low progesterone issue. 15:40 Women's estrogen and progesterone are produced in the ovarian follicles. Adrenal glands also produce estrogen, progesterone, and testosterone. 18:25 AMH levels reflect the ovarian reserve. 18:50 Egg quality depends upon balanced levels of estrogen and testosterone. 21:30 DHEA is important for energy, healthy estrogen levels, blood sugar metabolism, immune system, muscle mass, and post workout recovery. 29:05 All hormones are at their peak between 8 and 10 am. 29:45 Blood/serum testing is the most accurate. 32:30 Follicle-stimulating hormone FSH helps the egg to mature and stimulates the release of estrogen and progesterone. 34:15 We are starting to see late perimenopause and menopause levels of FSH in young women. 34:40 Optimal estradiol is between 70 to 150. 35:00 The follicular phase starts on day one of bleeding and luteal starts with ovulation. 37:15 Body temperature and cervical fluid are effective ways to determine if you are ovulating. 42:00 Signs of low progesterone 46:50 Bioidentical oral progesterone 50:00 Helps with sleep: valerian root, CBD, magnesium, GABA, and L-theanine (am and pm). 53:30 Growth hormone peptides can help you sleep through the night. 58:45 Oxytocin nasal spray is neuroprotective and can help with stress management and resilience, anxiety, and depression. 59:50 Women should consume 30 to 40 grams of protein at least 3 to 4 times per day, with a minimum of 120 grams/day.