Nourish Balance Thrive

Chris here, writing the show notes for this episode presented by my wife and food scientist Julia Kelly where she interviews Mickey Trescott, and Angie Alt. I've talked a lot about ketogenic diets on the podcast, but the truth is ketosis is a hack to improve my cognition and athletic performance. Autoimmune Paleo (AIP) is the diet that enabled me to recover my health, and since then, we've coached hundreds of other athletes in our practice using a very similar approach.

[00:01:43] The Paleo Mom.

[00:04:26] autoimmune-paleo.com

[00:07:22] The athlete's gut.

[00:08:46] Inform - be your own expert.

[00:09:24] Collaborate - build your team.

[00:13:15] Hashimoto's.

[00:16:10] Nourish - choosing what to eat.

[00:20:17] Movement - should you back off?

[00:24:33] Rest.

[00:26:37] Breath - managing stress.

[00:27:48] Spending time in nature.

[00:29:02] Social isolation.

[00:34:13] Recipes and meal planning.

[00:41:09] The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness.

[00:41:16] Autoimmune Paleo podcast.

Dr. Tim Gerstmar practices Naturopathic Medicine at his Redmond, WA office, Aspire Natural Health. He specialises in working with people with digestive and autoimmune problems, and has worked with many of the most difficult to treat situations using a blend of natural and conventional medicine. He treats patients locally, throughout the US and as far away as the Qatar, Korea and Australia.

[00:04:22] Gut, autoimmune, hard-to-treat cases.

[00:05:21] Autism.

[00:06:20] Sequencing diet and lifestyle medicine.

[00:09:33] Dr. Gerstmar employs health coaches.

[00:10:33] 23andMe, penetrance.

[00:12:23] Robb Wolf.

[00:14:55] Environment toxicity.

[00:17:18] Toxicity and thyroid function.

[00:18:26] AHS 16 - Tim Gerstmar - Obesogens and Endocrine Disruptors.

[00:19:22] 100,000 chemicals into the environment since WWII.

[00:19:53] According to the EU, many haven't been adequately safety tested.

[00:23:05] Obvious exposure revealed via a detailed history.

[00:24:03] Scorecard.

[00:24:59] Surviving in a Toxic World: Nonmetal Toxic Chemicals and Their Effects on Health with Dr. Bill Shaw, PhD.

[00:25:46] Xylene on the Genova organic acids test (it's also on the Great Plains TOX).

[00:30:43] Environmental Working Group Body Burden.

[00:32:38] Heavy metals: mercury, arsenic, lead.

[00:34:44] Fat soluble compounds.

[00:35:16] Nutrient dependencies for detoxification.

[00:36:12] Caloric restriction.

[00:36:38] Milk thistle.

[00:37:03] Sulforaphane Nrf2.

[00:37:47] Peeing and pooping.

[00:38:33] Sweating and sauna.

[00:38:58] Household chemicals.

[00:39:19] Flame retardants in clothing.

[00:40:18] EWG Dirty dozen and clean fifteen.

[00:40:50] Leaner cuts of meat.

[00:41:36] Mattresses.

[00:42:43] Niacin uses up methyl groups.

[00:43:51] Methylation and detoxification.

[00:44:37] Sequencing detoxification.

[00:45:20] Enterohepatic recirculation.

[00:47:31] Evolutionary mismatches.

[00:48:08] The gut microbiome, glucuronidation bonds.

[00:49:07] Olestra.

[00:49:46] Rice bran, psyllium.

[00:51:21] Apple pectin.

[00:51:45] Aspire Natural Health.

[00:53:48] Preconception care for both men and women.

[00:56:29] Changing the political climate.

Dr. Dawn Kernagis is a Research Scientist in the area of human performance optimization and risk mitigation for operators in extreme environments, such as those working in undersea diving, high altitude aviation, and space. Dr. Kernagis came to IHMC from Duke University Medical Center, where her postdoctoral research was funded by the Office of Naval Research and the American Heart Association to identify pathophysiological mechanisms and potential therapeutic targets in multiple forms of acute brain injury.

[00:00:20] STEM-Talk podcast.

[00:01:35] Ken Ford.

[00:03:44] Keto Summit.

[00:04:06] Outside Magazine: Is the High-Fat, Low-Carb Ketogenic Diet Right for You?

[00:04:22] NEEMO expedition.

[00:08:30] The Twins Study was the first study of its kind to compare molecular profiles of identical twin astronauts with one in space and another on Earth.

[00:12:04] Apolipoprotein E (APOE).

[00:12:13] STEM-Talk Episode 12: Dale Bredesen Discusses The Metabolic Factors Underlying Alzheimer's Disease.

[00:16:28] Apolipoprotein E4 protective against malaria?

[00:19:14] AHS 16 - Steven Gundry - Dietary Management of the Apo E4.

[00:20:37] STEM-Talk Episode 14: Dominic D'Agostino.

[00:21:28] Lauren Petersen: The Athlete Microbiome Project: The Search for the Golden Microbiome.

[00:22:55] A combination of 16S, metagenomic shotgun, and metatranscriptomic sequencing.

[00:29:48] Estrogen receptor (ER), progesterone receptor (PR), and HER2 expression.

[00:31:16] Python, scikit-learn, TensorFlow.

[00:31:32] The R Project for Statistical Computing.

[00:33:15] MATLAB.

[00:34:10] STEM-TALK Episode 1: Peter Attia On How To Live Longer And Better.

[00:35:23] Swiss cheese model, Gareth Lock.

[00:40:48] Duke University.

[00:41:04] Richard Moon.

[00:42:59] NEEMO blog.

A Whole Health Educator and Personal Trainer from Mountain View, California asked me some questions about the FDN certification and since we get so many questions like the ones below, Tommy and I did a webinar to answer those and more, live.

• What health services did you offer before studying with FDN? How did you integrate your new training into your service offerings at the beginning?
• Have you been able to use FDN to build a solid/sustaining income and business model? If so, how long did that ramp up process take?
• What marketing initiatives/strategies have you tried? Which worked best/least?
• Were there additional/unforeseen start up costs?
• What challenges have you had along the way to setting up business with FDN? What might you have done differently?
• What are your thoughts on the current lab testing that FDN recommends, as well as the supplement brands they have relationships with?
• Do you find that most of your income from FDN stems from patient sessions or from supplement income? Some other avenue?

[00:03:25] Kalish Institute.

[00:05:54] Robb Wolf.

[00:06:27] Root cause of multiple sclerosis using engineering techniques (paper, talk for the public, talk for physicians).

[00:07:16] Tommy's blog.

[00:07:53] OAT, DUTCH, blood chemistry.

[00:09:09] Chris Kresser's ADAPT course.

[00:10:10] Bryan Walsh's Metabolic Fitness Pro biochemistry course.

[00:10:28] Khan Academy chemistry.

[00:13:31] Mark Sisson's Primal Health Coaching certification.

[00:14:59] Functional Diagnostic Nutrition.

[00:17:53] Coursera Physiology Course form Duke University.

[00:20:01] Why Zebras Don't Get Ulcers.

[00:21:34] Jamie Kendall-Weed.

[00:24:06] Paleo Physicians Network.

[00:26:27] Tommy WOULD do it all again the same :)

[00:29:19] "A ticket to play the game"‒Physician's Assistant

[00:33:44] Student debt.

[00:35:35] How to Start a Startup.

[00:36:51] The Elite Performance Program (EPP).

[00:37:09] Ralston Consulting.

[00:37:49] Lisa Fraley, legal coach.

[00:38:08] Client agreements.

[00:39:53] Amelia.

[00:41:16] Jordan Reasoner podcast.

[00:42:33] Practitioner Liberation Project.

[00:43:24] Ben Greenfield podcast with Jamie.

[00:44:47] Zoom, Zendesk, Slack.

[00:45:02] ScheduleOnce.

[00:47:04] Trello.

[00:48:07] Google Drive

[00:48:48] HIPAA compliance.

[00:51:24] Data extraction and model building.

[00:51:45] Python Machine Learning.

[00:52:00] scikit-learn, TensorFlow.

[00:52:52] BioHealth Adrenal Stress Profile (saliva).

[00:53:17] BioHealth 101.

[00:53:53] Mediator Release Test (MRT).

[00:54:53] AIP, Whole30.

[00:55:13] Cyrex Labs.

[00:56:35] Aristo Vojdani.

[00:57:00] Ellen Langer.

[00:58:01] Align Podcast.

[00:58:26] Counterclockwise: Mindful Health and the Power of Possibility.

[00:59:10] Ron Rosedale.

[01:00:34] Keto Summit.

[01:01:04] PHAT FIBRE.

[01:03:21] PHAT COW!

[01:03:33] Fruition chocolate.

Aaron Alexander is an accomplished manual therapist and movement coach with over a decade of experience. He is the founder of Align Therapy™, an integrated approach to functional movement and self-care that has helped thousands including Olympic and professional level athletes. He is the creator of the 'Self-Care Kit' and the host of a highly ridiculous and informative podcast.

[00:00:18] Rolfing Institute.

[00:00:28] Structural alignment.

[00:01:34] Entrepreneurship.

[00:02:10] Align Podcast.

[00:02:41] Dr. Stuart McGill.

[00:02:50] Bike Fit Done Right: Nigel McHolland on my podcast.

[00:02:54] Dr. Ellen Langer.

[00:03:59] David Epstein.

[00:04:33] Prof. Tim Noakes.

[00:04:50] Keto Summit.

[00:05:58] Mindfulness.

[00:08:42] Hormesis.

[00:08:58] Aaron at AHS 16.

[00:09:16] Dr. Grace Liu.

[00:12:53] Amy Cuddy.

[00:15:31] Strongfirst instructor.

[00:16:28] Read to Run: Kelly Starrett on my podcast.

[00:21:44] Futsal.

[00:24:02] Alexander Technique.

[00:29:10] Sitting cross-legged.

[00:30:09] Pomodoro alarm.

[00:30:20] Lotus position.

[00:31:47] Esther Gokhale chair.

[00:37:26] Aaron is looking for a publisher.

[00:40:00] Glidewalking.

[00:41:12] Dr. Mark Cucuzzella barefoot running.

[00:44:28] Aaron's self-care kit.

[00:46:59] Rogue Fitness chinup bar.

[00:47:29] My interview on Aaron's podcast.

Megan Sanctuary, MS, PhD candidate, is a student at the University of California, Davis. She is a member of the Milk Group that has been decoding mother’s milk for clues to lasting health for the past decade. She is currently using this basic science information to develop effective clinical interventions.

A feature of the evolution of lactation is the explicit development of a symbiotic relationship between microbes and the mammalian host. This relationship is emerging as a key process of proper development. Human milk feeds and guides the colonization of the infant gut microbiota and nourishes the phenotypic state and metabolic processes of bacteria evolved to this unusual ecological niche. A milk-oriented microbiota (MOM) sets the infant up for a lifetime of health. The crosstalk between maternal milk and the infant gut has been the focus of research of an interdisciplinary and highly integrated team, the Milk Group, at UC Davis, for the past decade. Megan's group have used the insights gained from basic science research to steer the development of clinical solutions. Interestingly, one of the most abundant components of human milk, oligosaccharides, provides no direct nutritional support to the infant. Instead, they have shown that these complex sugars actually selectively promote the growth of beneficial bacteria in the gut while excluding potential pathogens. The specificity of this interaction is a key principle to understanding how the microbial ecology of the intestine goes wrong promoting conditions like irritable bowel syndrome in adults and necrotizing enterocolitis in preterm infants. This paradigm has been utilized in recent clinical trials with success, and we have also began to examine the gut microbiota-brain axis in neurodevelopmental disorders such as autism.

[00:03:32] Milk-oriented microbiota presentation at AHS 16.

[00:06:15] Implications for the microbiota.

[00:06:58] Critical periods of development.

[00:08:34] The functions of the microbiota.

[00:08:54] Oligosaccharides in milk are prebiotics for bacteria.

[00:10:16] Immune factors in milk, lactoferrin.

[00:12:56] "Lock and key" milk specificity.

[00:15:07] Donor milk.

[00:16:24] There is no substitute for human breast milk.

[00:17:55] Pasteurisation.

[00:19:06] WAPF milk formulations.

[00:22:57] Should we be consuming the milk of other animals?

[00:24:36] Raw dairy from a cow that you know.

[00:27:31] Other hormones in milk.

[00:27:50] Type 1 diabetes.

[00:29:19] Gut health could be the deciding factor.

[00:31:53] Necrotizing enterocolitis.

[00:32:34] Bifidobacteria supplementation (probiotics).

[00:33:35] Autism and antibiotics.

[00:35:03] Neurotransmitters and short-chain fatty acids.

[00:37:06] Environmental toxicity.

Lauren Petersen, PhD, is a postdoctoral associate working for Dr. George Weinstock and investigating the microbiome. Our knowledge of the 100 trillion microorganisms that inhabit the human body is still very limited, but the advent of next-generation sequencing technology has allowed researchers to start understanding what kind of microorganisms inhabit the human body and identifying the types of genes these organisms carry. As part of the NIH-funded Human Microbiome Project, her lab is focused on developing and applying the latest technologies to characterize the microbiome and its impact on human health. One of her main projects is metatranscriptomic analysis whereby they are attempting to characterize gene expression of an entire community from human samples such as stool and saliva. Gaining information on what signals or environmental factors can trigger changes in global gene expression of an entire microbial community may provide us with the tools to better treat certain types of diseases in humans.

Lauren is currently working on the Athlete Microbiome Project. By collecting stool and saliva samples from a cohort of highly fit professional cyclists, she will make an attempt to understand how their microbiomes may differ from those of the general population. The goal is to characterize the species present, the genes they carry, and how gene expression is modulated in athletes who push their bodies to the limit.

[00:00:28] George Weinstock, PhD.

[00:01:27] Jeremy Powers interview.

[00:01:43] Jeff Kendall-Weed.

[00:02:15] Why care about the gut microbiome?

[00:03:32] Metabolic functions.

[00:03:51] NIH Human Microbiome Project.

[00:04:39] Phase II longitudinal study.

[00:06:01] Microbial diversity.

[00:07:33] Lyme and antibiotics.

[00:08:15] Chronic Fatigue Syndrome.

[00:09:35] Gordon conferences - Rob Knight.

[00:10:27] American Gut Project.

[00:10:48] Firmicutes and Bacteroidetes.

[00:11:05] Enterobacteriaceae.

[00:11:59] Fecal transplant.

[00:13:16] Screening donors.

[00:13:32] DIY.

[00:13:52] C. diff.

[00:14:14] Transplants started in the 50s.

[00:14:47] IBS.

[00:16:12] Healthy donor.

[00:17:43] Within a month, Lauren was feeling a lot better.

[00:18:13] Instantaneous improvement on the bike.

[00:19:22] No more stomach issues, "more energy than I knew what to do with".

[00:19:54] Retest data showed perfect match with donor.

[00:20:56] Sequencing large vs. small intestinal microbes.

[00:21:28] FDA has no idea what to do.

[00:23:02] Strategies for maintaining a healthy gut microbiome.

[00:23:31] Whole foods, lots of fruit and vegetables.

[00:23:48] No gels.

[00:24:26] Athlete Microbiome Project.

[00:26:34] Microbiome doping?

[00:27:05] Ruminococcus - starch digester.

[00:28:26] Enterotype - the dominate species in the gut.

[00:28:56] Prevotella.

[00:30:14] Teasing apart the cause and the effect.

[00:32:28] Endotoxins released during intense exercise.

[00:32:49] 25 participants at the time of recording, I'm number 26!

[00:33:29] Matching cohort of healthy controls.

[00:34:28] Ibis World Cup racer.

[00:35:01] uBiome.

[00:35:08] My app.

[00:35:54] The problem with 16S sequencing.

[00:36:16] Missing bifidobacteria.

[00:37:05] A combination of methods is required for accurate testing.

[00:38:30] New commercially available test?

[00:39:11] Probiotic quality.

[00:40:04] Testing probiotics.

[00:41:37] Bifido doesn't like oxygen (or your stomach).

[00:42:02] Lactobacillus is more resilient.

[00:42:50] Bifido love fructooligosaccharides.

[00:43:36] Lack of association with dietary restrictions.

[00:44:53] Feed your microbiome!

Please join me and my dear friend Toréa Rodriguez, FDP-P, as we introduce you to our upcoming project: The Whole Life Detox. This podcast will give you the inside scoop and an invitation to our free online mini-class: Whole Life Detox | A Holistic Approach to a Clean Environment.

Ever think about detoxing your home?—you should. More toxins than you can possibly imagine permeate the average home, but it is possible to get your home completely clean WITHOUT getting overwhelmed. On October 4th, Toréa and I are hosting a live Q&A Webinar to help you clean out your home simply and easily! Register for the event here.

It's really tough to get science-based information about the ketogenic diet - there's so much new research happening all the time, it's hard to keep up!

However, we've put together a free online Keto Summit with some world-class doctors, researchers, and athletes who share their latest and best knowledge - how to refine your keto diet, ketone supplements, health benefits of keto, weight loss benefits of keto, and more.

I'm especially excited about the talks by Patrick Arnold, Prof. Tim Noakes, and Dr. Kenneth Ford.

So, don't miss out as you can watch them all for free during the event! In fact, if you sign up today, you can watch Dominic D'Agostino's presentation on Neurodegenerative Diseases, Supplements, & Keto Disease Prevention immediately.

Just go here to get your ticket (it starts on Sunday, September 25th).

Joshua Fields Millburn is one half of The Minimalists.

At first glance, people might think the point of minimalism is only to get rid of material possessions: Eliminating. Jettisoning. Extracting. Detaching. Decluttering. Paring down. Letting go. But that's a mistake.

Minimalists don't focus on having less, less, less; rather, they focus on making room for more: more time, more passion, more experiences, more growth, more contribution, more contentment. More freedom. Clearing the clutter from life's path helps us make that room.

Minimalism is the thing that gets us past the things so we can make room for life's important things—which actually aren't things at all.

Joshua wasn't always a minimalist. In late 2009, his mother died and marriage ended (in the same month), and Joshua started questioning everything. That's when he discovered minimalism. Now, Joshua thinks he owns fewer than 288 things (but he doesn't actually count his stuff).

Minimalism: A Documentary About the Important Things examines the many flavors of minimalism by taking the audience inside the lives of minimalists from all walks of life—families, entrepreneurs, architects, artists, journalists, scientists, and even a former Wall Street broker—all of whom are striving to live a meaningful life with less.

Check out the books, "Let go, change your life TEDxFargo talk" and new The Minimalists Podcast, where they discuss living a meaningful life with less stuff and answer questions from their listeners.

In the show I mentioned Colin Wright's Exile Lifestyle blog and Derek Sivers on Tim Ferriss's podcast.