Valter summarizes the findings and discoveries from his lifelong interest and academic research in fields of longevity and aging.

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Key Takeaways and Timestamps from the discussion:  

02:26 Growth hormone gene mutations impact longevity and protection from chronic disease.

04:58 Ageing and age-related chronic diseases can be regulated through genetic intervention or with nutritional interventions.

07:20 Starvation has a much greater and faster impact than temporary caloric restriction.

09:24 Weaker cells are consumed during a fasting mimicry diet.

11:50 Most organisms starve most of the time.

14:26 Low protein helps people under the age of 65 and hurts people over the age of 65.

18:09 Proteins control growth factor/growth hormone which controls IGF-1, which also controls mTOR.

19:31 Athletes need to have enough protein in the regeneration refeed.

23:39 Just adhering to the Fasting Mimicry Diet 5 days out of 30 is enough to have a significant drop in IGF-1, cholesterol, triglycerides, blood pressure, fasting glucose, and inflammation.

27:46 If you fast over 12 hours every day, you have a two-fold increase in the risk of needing to have your gallbladder removed

30:03 Fasting for 14 to 16 hours has benefits: increased ketone bodies, weight loss, and metabolic advantages.

30:38 Consuming ketone bodies and fatty acids on top of a normal diet is a mistake. It confuses your metabolism. Long term repercussions are unknown.

36:26 Fasting Mimicry Diet is the result of years of researching the connection of each component of food and the genes that regulate ageing and regeneration.

39:25 Dr. Longo’s Morning Routine: He drinks a mix of black tea and green tea with a whole lemon and preserved fruit. He rides stationary bike and breaks his fast after exercise.

42:44 Dr. Longo’s Desert Island Nutrient:

46:32 Dr. Longo’s Elevator Pitch: Implement The Fasting Mimicry Diet through the population.

Rangan’s the author of The 4 Pillar plan, featured expert on BBC, sought after doctor and globally recognized Functional Medicine expert for his ability to simplify, the often overwhelming, health tips we receive into manageable actions that we can implement.

(He’s also a talented musician and athlete, which may help explain his right-brain wholistic approach to health.) 

This episode is brought to you by:

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You’ll learn more about:

-How to meditate, even if you’re mind is racing

-Electronic overuse (AKA screen time) as a disease promoter

-If you’re already low-carb, do you need to go even lower?

-Customizing your breakfast eating for blood sugar regulation

Three physician athletes and I got on stage in Vancouver, BC this past fall to discuss what is and isn’t working when it comes to building muscle and burning fat from an evidence-based perspective. Food quality and time-restricted feeding are big themes that kept coming up in this discussion.

This episode is brought to you by:

➢ Health IQ, an insurance company that helps health conscious people like weightlifters, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

➢ Get a Free Quote: http://healthiq.com/HIH

Somnifix.com, the world’s only hypoallergenic mouth tape, developed by Harvard Scientists.

https://www.somnifix.com

Connect with the speakers:

Drew Jamieson, ND www.polohealth.com
Alana Shaw, ND www.alanashawnd.com
Sara Kinnon, ND www. drsarakinnon.com

Below are the key takeaways and links to the speaker websites, as well as the full HD-video of the discussion.

https://highintensityhealth.com/212

00:50 Dr. Drew: Getting rid of breakfast changed his life. It has given him freedom, mental clarity and time. Recovery is enhanced.
03:03 Dr. Drew: Practitioners need to know their way around the weight room or the kitchen.
04:23 Dr. Alana:
06:51 Dr. Sara: She finds that her female patients cannot go as long on their fasts as males.
08:45 Dr. Sara: Eating well and eating good quality food is the first step to health, which motivates patients to make other changes and start exercising.
10:46 Dr. Alana: What she recommends depends upon what that individual will stick with. Find what works for them. Perhaps it is food quality, following macros or exercise.
12:32 Dr. Drew: The quality of food is paramount. This displaces unhealthy foods and leads to other healthy behaviors.
14:17 Dr. Drew’s Eating/Workout Pattern: 17:23 Dr. Alana’s Eating/Workout Pattern:
22:10 Dr. Sara’s Eating/Workout Pattern:
25:04 Dr. Sara: Hormone dysfunction and exercise:
26:45 Dr. Sara: Perimenopause Hormone Shifts: 27:57 Dr. Alana: She recommends short duration high intensity training for people who are carrying extra weight, polycystic ovarian syndrome, and hormone imbalances/not ovulating regularly.
32:48 Dr. Drew: Hypogonadism/Low Testosterone:
36:50 Dr. Drew: Toxins/EMFs and Hormones:
42:57 Dr. Alana: Studies show that endocrine disruptors are being related to estrogen related issues, like fibroids and endometriosis.
43:40 Dr. Sara: If you have allergies, your immune system is toxic and overburdened. Clean it up and it will make a difference.
46:14 Dr. Alana: Consistent fasting may put too much of a stress on a woman who is having hormone issues surrounding ovulation.
48:06 Dr. Alana: Doing keto while trying to get pregnant/nursing. There should be no reason why it would negatively impact fertility or the developing fetus.

Lyn Patrick, ND is one of the nation’s leading environmental medicine experts, and we caught up in Durango, CO, last May to discuss how our fat cells and liver take a beating when we eat non-organic foods and industrial oils.

This episode is sponsored by Health IQ, an insurance company that helps health conscious people like weightlifters,, cyclist, keto dieters and vegetarians get lower rates on their life insurance.

Get a Free Quote:  http://healthiq.com/HIH

Watch the interview & download the show notes: http://bit.ly/2B0XNQr

If you’re interested in learning dietary strategies that’ll help you balance your blood sugar and burn body fat, tune into this one!

Here are a few of the many highlights:
- The liver’s role in metabolism
- How toxins in our food and in cosmetics make us fat (by affecting leptin and other hormones)
- How toxins affect gut health
- Best foods to avoid

----------------------------Key Takeaways-------------------------------

01:57 Dr. Patrick’s Journey
03:14 What Causes Fatty Liver? Contenders for causes are high fructose corn syrup, toxicant exposure, diet/lifestyle and gut disorders.
05:15 The Two Hit Hypothesis: The first hit is fat in the liver. The liver starts importing and storing triglycerides, primarily from sugar, fructose, glucose and high carbs.
08:43 Endocrine Impact of BPA: Exposure to BPAs cause high levels of free radicals and effect our endocrine system.
10:51 It Starts With Adipose Tissue: Fatty liver used to be blamed on the liver.
11:43 Endocrine System: Men with low testosterone are more at risk for fatty liver syndrome
13:29 Fatty Liver Interventions: There are no FDA approved drugs for treating fatty liver.
14:59 Mitochondria and Your Liver: There are more mitochondria in the liver than anywhere else, due to its many labor intensive jobs.
19:28 Keto-Adapted Diet and Fatty Liver Disease:
23:00 High Fructose Corn Syrup:
31:26 Alcohol Consumption: Non-alcoholic fatty liver disease
33:23 Saturated Fat and Endotoxemia:
37:26 Supplements for Liver Health:
47:36 Parting Thoughts

Watch the interview & download the show notes: http://bit.ly/2B0XNQr

Tech CEO and drone innovator Tabb Firchau discusses how using wearable devices like a continuous glucose monitor (CGM) and the Oura ring get his body more acclimated to burning fat for fuel.

One advantage to becoming fat-adapted with the ketogenic diet is the ability to skip meals and not experience a blood sugar crash.

This metabolic state can help you better navigate the sugary temptations of the holiday season and beyond.

Watch the interview: http://bit.ly/2B91tyR 

This practice has helped him lose fat and build muscle, but—to his surprise—he’s more even-keeled when he’s managing his team of 70 employees at Freefly Systems, a maker of drones and camera stabilizers used in filming “Game of Thrones” or shoots for National Geographic and beyond.

When Time magazine got wind that Tabb was using a “diabetes monitor” to improve workplace performance, they wrote a story about it.

Here’s a link to the interview and the write-up that was in Time:

I thought you might like this story of how a citizen scientist, like you, transformed his health and workplace performance with exercise and nutrition.

02:13 Tabb wanted to create aerial images of the world that hadn’t been seen before so he figured out how to shoot from drones.
11:00 Tabb & Mike’s Drone Crash Stories: You’ll love this.
14:41 Tabb’s Diet and Nutrition Journey: When Tabb tried keto, he noticed increased mental clarity and emotional resilience. You can go for a long time without food.
18:00 It took a while to keto adapt.
19:23 You have to be able to adapt to changes.
21:03 Implementing Strength Training: He finds that he sleeps better and he has increased muscle mass. He has also noticed a big difference in his average blood glucose levels and an improvement in stabilizing disrupted glucose levels. Strength training, along with meditation, allows him to pull back from the moment. He has more clarity and better and more consistent energy levels.
22:49 Tabb is hooked on the sauna and tries to get in 3 or 4 20 minute sauna sessions a week.
23:50 Walking: At Freefly Systems, they often walk as their meeting and discussion time. Movement and being outside helps on many levels.
25:19 The continuous glucose monitor provides accurate feedback on diet, sleep, stress and lifestyle. This allows you to begin to trust the internal signals.
28:31 Keto and time restricted feeding benefits.
32:07 Biometrics: It is meaningful to take a complex situation, distill it and provide a framework for people to succeed.
35:52 Mouth taping while sleeping positively impacts his Oura sleep scores and sleep quality. It has also eliminated his occasional snoring.
37:07 Tabb’s single Favorite exercise is hex bar deadlifts…or squats.
38:13 Tabb’s morning routine.
44:27 Tabb’s desert island supplement/nutrient is high quality meat.
46:33 Tabb’s Elevator Pitch: Stop eating for 10 times longer than you think you should stop eating and you will start to reset. Let’s start disclosing financial interest in studies and health science.

Watch the interview and check out the show notes: http://bit.ly/2B91tyR 

Mind Pump's Adam Schafer and Sal Di Stefano discussed why variation in our nutrition and workouts is key to health and aesthetics.

Watch the interview and check out the show notes: http://highintensityhealth.com/209

More about this Episode:

Muscle has recently been dubbed the organ of longevity.

And since protein (by way of its amino acids) aids in muscle growth, we can’t get too much of it …

But, not so fast. Per the work by pundits in the field Valter Longo and Ron Rosedale, we are reminded that protein spikes IGF-1, which can trigger cancer growth in certain people.

Today’s muscle-bound fitness gurus are suggesting that we all ought to be a little more cautious about the amount of protein we consume.

We

Cycling carbs makes us more carb sensitive, so why should we not also cycle our protein? they ask.

P.S. Learn how variety in your diet and macronutrients, such as protein, can give you health benefits. http://highintensityhealth.com/209

In this live replay, we discuss the oft forgotten role the liver plays offers those who embrace a low-carb, ketogenic style diet.

But for many folks, especially those with environmental toxin overload or fatty liver (NASH), the liver’s compromised so thus can’t make ketones as effectively.

We discuss the nuances and considerations in these applications one should follow.

Watch the Video: http://highintensityhealth.com/208

Hope enjoy this video and ads some clarity to the conversation.

If you’d like to watch the diagrams and charts, check out this page:

To enroll in our Winter Keto Lean MasterClass, please click here: http://highintensityhealth.com/keto-lean-ecourse-rsvp

Patricia is a mother, practicing nutritionists, cancer survivor and advocate for the ketogenic diet and lifestyle.

We discuss her journey of overcoming metastatic eye cancer.

Check out the show notes: http://highintensityhealth.com/207

Here’s a few key time stamps:

05:56 It’s Not Just About the Fuel: Of course a ketogenic diet restricts sugar consumed by the cancer. There are other side effects like a reduction in angiogenesis, a major hallmark of cancer. The expanding blood vessels in her eye are no longer visible on scans, the tumor in the optic nerve is gone without leaving scar tissue and damage done by the traditional therapies have healed as well.

11:42 Insulinogenic Properties of Proteins:

17:06 Meal Frequency: Patricia was a grazer, but shifted to 3 meals. After this, she shifted to intermittent fasting. Her fasting window is generally

16 to 18 hours.

24:39 Carbs and Performance:

31:19 Menstrual Cycle and Keto-Adaptation: P

36:25 Tracking Sleep:

41:30 Tracking Ketones: TKI (glucose/ketone index) is comprised of glucose divided by ketones. When you are ketogenic for therapeutic reasons, you should ideally 2 or 1 and under. She finds that stress and sleep have a larger impact upon glucose levels than food.

43:06 The Power of Community: Community cancels out a lot of the negative effects of poor diet and lifestyle. Find your tribe. 4

5:20 Exogenous Ketones:

48:14 Ketosis Impact upon Chemotherapy or Radiation Therapy:

54:05 Ketogenic Diet, Another Tool in the Toolbox:

58:46 Patricia’s Favorite Herb or Botanical: B vitamins are her choice, since it is a personal struggle of hers. It would keep the energy up.

59:49 Patricia’s Morning Routine: Her kids are the focus of her morning. She does not look at her phone. After taking her children to school, she walks, listens to podcasts and does Tibetan yoga. At work, she tries to eat at about 11 or 12.

01:01:29 Patricia’s Elevator Speech: We need more money for research and we need to be faster at implementing the results of research. Focus on the science of the day rather than lobbyists.

Check out the show notes: http://highintensityhealth.com/207

Dr. Rupy Aujla of The Doctor’s Kitchen http://thedoctorskitchen.com

shares tips and strategies to get you eating more real food. 

Check out the full show notes: http://highintensityhealth.com/206

Also watch the cooking tutorials, via link above.

01:20 Dr. Aujla’s Nutrition Journey:
06:13 The Impetus for His Recipes:
07:11 Whole Turmeric Root: Turmeric contains hundreds of different curcuminoids and other plant chemicals.  It is near impossible to gather all the anti-inflammatory effect, for example, into a single pill. BCM-95 supplement does mixes the essential oils with the curcuminoids. Use whole ingredients as much as possible. Adding pepper to turmeric root increases the bioavailability of the curcuminoids. Dr. Aujla also uses a lot of coriander and fennel in his recipes.
09:44 Use Ghee:
11:11 Be Open Minded about Different Diets:
12:40 Intermittent Fasting/Time Restricted Feeding:
15:56 Training Healthcare Professionals:
18:10 Future of Healthcare:
19:27 Dr. Aujla’s Favorite Desert Island Food: His choice is purple sprouting broccoli. It is found in the UK and is one of the most phytonutrient dense crucifers. It contains sulforaphane, anthocyanins, other disease fighting chemicals, and lots of vitamins, including vitamin C. It is versatile and tastes great.
20:46 Dr. Aujla’s Top Exercise: Squat jumps get your heartrate up and fires on all muscle types. They can be done anywhere. You don’t need weights and it is versatile.
21:15 Dr. Aujla’s Morning Routine: First thing in the morning, he drinks water. He does a 25 to 30 minute HIIT session, yoga or flow. He has a high protein/high fat breakfast with fiber. Then he meditates for 10 to 15 minutes. He feels tired if he doesn’t exercise in the morning.
23:11 Dr. Aujla’s Elevator Pitch: Phytonutrient density is key. Make sure people have colors and herbs on their plates.

Check out the full show notes: http://highintensityhealth.com/206

Scientist and expert advocate in this space Dom D’Agastino articulates just how and why ketones affect the brain.

(The real horse power behind ketosis is its brain-based impacts.)

Though, this shouldn’t come as a surprise; the diet has been used as a last-chance therapy for epilepsy for the better part of 100 years.

 Check out the Show notes: http://highintensityhealth.com/205

Watch the interview: https://www.youtube.com/watch?v=XZSf5OC3aOQ&list=PL0ovt_TbvVmYvrI48Tzs1vhe4o2eUn8qU&index=1

He explains how these metabolites that are made by our liver have far-reaching effects on brain function and neurotransmitter metabolism.

Dom also discusses how ketones affect the immune system, cancer-cell metabolism and even heart health.

It’s a fascinating and very detailed discussion. I think you’ll get a lot out of it.

Key Takeaways:

01:38 One of Dr. D’Agostino’s early experiments lead to researchers developing and using ketones as a mitigation countermeasure to prevent oxygen toxicity seizures.
03:17 Nutritional ketosis has a stabilizing effect upon the brain.
03:54 The ketogenic diet and exogenous ketones impact many different mechanisms in synergy. Drugs impact one mechanism.
04:31 The cells of the hippocampus are selectively vulnerable to oxidative stress and energy deprivation, thus make effective study samples.
05:30 Acetyl acetate is neuroprotective, so the ketone esters developed by his lab are high in both acetyl acetate and beta hydroxybutyrate.
08:07 Clinically, the state of nutritional ketosis is defined as an elevation of blood beta hydroxybutyrate 0.5 and above or urine ketones, which measure acetyl acetate, is 15 mg/deciliter or above.
09:54 The more we subject our livers to oxidizing fats for fuel, the greater capacity we will have over time, unless we have a fatty oxidation disorder.
13:34 We may have the ability to robustly increase our capacity to make ketones, as well as break down and use ketones.
15:38 Ketone supplements, especially the ketone esters, have the capacity to be toxic if they are consumed in large quantities.
16:35 Dr. D’Agostino has tested 20 different types of ketones and ketone formulations.
17:22 Ketones have been found to be neuroprotective against high levels of oxygen, reactive oxygen species, glutamate and excitotoxicity.
21:18 The most potent anti-seizure effects found in animal models are from the elevation of both beta hydroxybutyrate and acetyl acetate.
23:52 Independent of their metabolic properties, ketone molecules have potent signaling properties.
29:38 Acetyl acetate does not have an enantiomer. Beta hydroxybutyrate does.
31:36 Exogenous ketones, when consumed as a bolus, can lower blood glucose levels via what appears to be a mechanism that is independent of insulin.
41:40 Ketones mitigate oxidative stress by enhancing mitochondrial energy production and reducing the leaking of electrons through the electron transport chain to molecular oxygen.
44:40 The activity of the enzyme, glutamic acid decarboxylase, is increased when you are in a state of nutritional ketosis and with exogenous ketones.
46:04 Exogenous ketones work through the adenosine A1 receptor. Adenosine is neuroprotective, has many different effects upon the heart and is a potent vasodilator.
46:40 Being in a state of moderate ketosis can augment brain blood flow by up to 30%.
47:18 Your brain stores more creatine when you are in ketosis. Creatine is neuroprotective, even against brain injury.
51:41 Ketosis brings the brain back to a state of balance: energetic balance, redox balance, and probably neurotransmitter balance. In ketosis, the energetic state of a cell can be preserved with less oxygen.
57:39 The ketogenic diet is being found to be effective therapy in a number of diseases..
01:03:32 Being in a state of ketosis, combined with a state of mild calorie restriction, quiets the brain and reduces anxiety behavior (in rodent models).. Parents report that placing their child on a ketogenic style diet improves behavior.
01:06:35 Exogenous ketones can attenuate some of the rebound effect from periodic hypoglycemia, which would activate your sympathetic nervous system.
01:11:26 A ketogenic diet approach can be used to maintain and build muscle.
01:15:10 Your mitochondrial function will be better preserved if you live in a state of or go in and out of a state nutritional ketosis and do intermittent fasting a few times a week.
01:17:02 Exercise is a huge hammer, as big as nutrition, in slowing aging.
01:22:11 The ketogenic diet works for weight loss, in part, through an appetite suppressing effect. Weight loss due to ketone supplementation is from the ketone effects upon brain energy metabolism.
01:31:45 Dr. D’Agostino’s single favorite exercise is the chin-up.
01:32:20 Dr. D’Agostino’s desert island supplement is coffee, which is full of polyphenols.