A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.

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Research Cited: Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).

Show Notes:

00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.

01:25 Fiber is an intestinal traffic jam.

02:00 Daily bowel movements occurred for most zero fiber study participants.

03:30 Consider reducing fiber if you have digestive issues.

09:26 Returning to high fiber diets brought a return of digestive symptoms.

11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.

12:20 Fiber aggravates constipation, pain, bloating, and gas.

A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.

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Research Cited:

Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.

Time Stamps:

00:00 High quality diets are linked to a slower pace of biologic aging.

01:00 Dunedin Pace of Aging Methylation Profile

01:50 Nine hallmarks of aging reflect physiologic dysfunction.

02:20 Poor quality diets enriched in processed foods are linked with faster aging.

03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.

04:30 You can slow aging by taking Metformin and DHEA.

05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.

06:00 Foods not found in nature are problematic for your health.

7:00 TruDiagnostics Aging test: Save 12 with this link

While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues.

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References: 

Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023).  

Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.

Time Stamps:

00:00 High cholesterol, as you age, is protective.

01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease.

02:00 Middle aged men have a risk from high LDL and high total cholesterol.

02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer.

05:40 Your LDL goes up as you become more metabolically healthy.

05:50 Triglycerides enrich cholesterol particles in the insulin resistant

06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1.

07:00 Low cholesterol is a risk factor for poor prognosis for cancer.

Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply. 

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Time Stamps:

00:00 Canola is repurposed motor oil.

00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis.

00:50 Canola contains high amounts of toxic fatty acid, erucic acid.

01:20 Canola is derived from rapeseed.

04:30 Consume fruit oils, not oils from seeds.

05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA.

06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola.

07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease.

08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation.

A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal. 

Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went. 

Scientists in the Netherlands challenged this old paradigm…

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Episode Time Stamps:  

0:00 Higher protein after exercise increases muscle protein synthesis.

0:45 Essential amino acids do not become oxidized even after 100 grams of protein.

2:00 You do not have to spread out your protein consumption.

3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.

6:00 The more protein you have, the more anabolism you have.

8:00 Exercise and protein both build muscle.

9:10 Animals consume large amounts of protein infrequently.

12:18 There is no scientific proof that excess amino acids are being oxidized.

13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.

17:00 There was a transient rise in insulin in the 100-gram group.

18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.

20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.

Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble.

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Episode Time Stamps:

00:00 Crisco is hydrogenated cotton seed oil, originally a waste product.

00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer.

01:20 Plant-based doesn’t mean it’s healthy.

02:22 There is a toxic to humans and animals, natural insecticide in cotton seed.

05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification.

06:15 Hydrogenated oils make foods crispier and more palatable.

07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food.

10:25 80 years later, we learned that animal fat is superior and more health promoting.

11:50 Focus on ingredients and how humans historically ate.

Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices. 

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Episode Time Stamps:

03:30 We are the most chronically diseased nation in history. CDC says 60% of all US adults have at least 1 chronic disease. 40% have two or more.  Being well is now not normal. 75% of US citizens are overweight or obese. 60% have some degree of heart disease.

04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods.

06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations.

08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%.

09:30 People who eat together with their family consistently consume more real whole nutrient dense foods.

11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children.  For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity.

13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge.

15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans.

16:20 60 to 80% of all physician visits today are for stress-related illnesses.

17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone.  It neutralizes the effects of cortisol.

17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination.

18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease.

19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen.

22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell.

23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around.

23:50 Flavor is a language.  Food scientists manipulate our flavor associations.

25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality.

28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage.

29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients.

32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI.

36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome.

42:30 Virtual Family Health & Fitness Summit access is part of your book purchase.

53:00 We outsource our care to entities that profit from our sickness.

The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.

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Time Stamps

00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets. 02:15 LDL cholesterol levels improved in the vegans. 03:10 LDL is not a significant risk factor for cardiovascular disease. 04:40 Triglyceride and HDL levels shifted in the wrong direction in the vegans. 04:50 Waist circumference was tracked, but not reported in study results. 07:28 Prepared meals were given for the first 4 weeks, then they had to prepare their own. 09:20 HDL decreased in the vegan dieters. 09:45 Triglycerides increased with the vegan dieters, not omnivores. 12:45 Study protein, carb, and fat levels were similar between the diets, but calories differed. 14:25 Meat intake was mostly chicken. 15:05 Meat alternatives are ultra processed.  15:30 Only 1 participant chose to remain on the vegan diet after the study.

New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline.

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Studies Mentioned:

Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021).

Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023).

Show Notes:  

00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling.

01:30 Long-term alcohol consumption can correlate with early onset dementia.

03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s.

06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain.

07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline.

08:05 Insulin resistance strongly correlates with depression.

08:30 Diabetes predisposes you to cognitive decline.

09:00 Low carb/ketogenic diet significantly improves cognition and quality of life.

11:20 Insulin plays critical roles in the health of your brain.

11:40 Under muscled people over 60 have increased risk for cognitive decline.

12:00 Dementia starts in your 30s.

Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.

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

0:00 Intro  1:30 Women falsely believe that weight training will bulk them into looking like men.  3:40 Working your glutes is the secret solution to most back problems.  5:50 Erika has a rare bone disease in her wrist.  10:55 The results of the science of progressive overload and intelligent programming feel like magic.  12:10 Strength training is glycolytic. You need carbs.  13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs.   15:30 Undereating and over-training are common.  20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better.  24:17 Creatine positively affects training and recovery.  27:30 Erika works lower body 3 days a week, occasionally 4 days a week.  32:20 Muscular endurance translates into strength.  37:40 Erika does no cardio.  39:00 When you lift weights, you are burn fat post workout.  44:10 Erika’s sciatica has disappeared since she started lifting heavy weights.  45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts.  49:10 Bands do not build you a butt.  53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy.  53:10 Men often have back problems because they do not also develop their glutes.  55:00 Belt squats are a great alternative if you have back problems.