Back on the podcast today is Steven Wright, the man behind Healthy Gut, a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance.

Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition.

[00:00:07] Steve's previous NBT podcast: How to Stop Suffering and Restore Your Gut to Health.

[00:00:26] How Steven connected supporting the immune system through the gut.

[00:03:25] 5 different immune misfires (scroll down page).

[00:06:05] Innate vs. adaptive immune system.

[00:09:02] Leaky gut and its role in autoimmunity.

[00:09:45] Alessio Fassano, MD; Study: Fasano, Alessio, and Terez Shea-Donohue. "Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases." Nature clinical practice Gastroenterology & hepatology 2.9 (2005): 416-422.

[00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS).

[00:18:19] Effect of butyrate on mast cells.

[00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics.

[00:25:09] Importance of probiotic strain and concentration.

[00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature).

[00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®).

[00:31:50] Lactobacillus acidophilus strain L-92.

[00:34:49] 1-year study on LP20: Nakai, Hiroko, et al. "Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: High-dose and long-term use effects on immune-related safety and intestinal bacterial flora." Journal of Immunotoxicology 18.1 (2021): 127-135.

[00:34:49] Immuse ® - studied at 250mg; Study: Kato, Yukiko, et al. "Safety evaluation of excessive intake of Lactococcus lactis Subsp. lactis JCM 5805: A randomized, double-blind, placebo-controlled, parallel-group trial." Food and Nutrition Sciences 9.04 (2018): 403.

[00:37:07] Beta glucans for boosting Secretory IgA (SIgA).

[00:41:20] Best interventions for gut and immune health.

[00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status.

[00:45:30] Managing stress with nutritional and gut support.

[00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG.

[00:48:43] HealthyGut.com - new customers use coupon code NOURISH15 to save $15.

The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized?

Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility.

To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode.

[00:00:21] Health Fundamentals Series Part 1: Health Fundamentals: How to Get Great Sleep and Part 2: Health Fundamentals: Stress and Hormesis.

[00:01:01] Non-exercise Activity Thermogenesis (NEAT).

[00:02:36] How to increase NEAT throughout the day.

[00:08:11] Strength training - why it's important.

[00:10:47] How to start strength training.

[00:13:40] How much and how often to train.

[00:16:40] Compound vs isolation movements.

[00:18:39] Strength training for endurance athletes.

[00:20:41] Straight bar vs. hex/trap bar for deadlifts.

[00:22:41] Rest periods during resistance exercise.

[00:24:43] Endurance exercise and why it's important.

[00:25:56] How much endurance exercise is enough for health effects.

[00:28:09] Zach's recommendations for prioritizing movement types.

[00:29:04] How to measure effort during cardio; The MAF Method.

[00:36:01] Recreational/team sports.

[00:36:34] Recovery.

[00:36:59] Delayed onset muscle soreness (DOMS) and active recovery.

[00:41:26] Interference effect, and how to minimize it.

[00:46:10] Balance, flexibility, and mobility - why they're important.

[00:47:44] Resistance training is mobility training.

[00:50:01] Structural limitations.

[00:54:29] Summing up.

[00:58:10] NBT website, Set up a free 15-min call with one of our coaches.

Like most critical aspects of health, stress can be a double-edged sword. It’s necessary for physical and emotional growth, and we all know that what doesn’t kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience.

​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger.

To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode.

[00:01:23] Defining stress: allostatic load, eustress, distress.

[00:05:06] Dealing with negative stressors.

[00:05:20] Sympathetic vs. parasympathetic.

[00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers.

[00:06:41] Podcast: How to Know if You’re Stressed, with Jason Moore.

[00:07:26] Mike T. Nelson, PhD.

[00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress.

[00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness.

[00:13:05] Physiological sigh.

[00:13:31] Spending time in nature; forest bathing (Shinrin-yoku).

[00:14:35] Movement and exercise.

[00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN.

[00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly.

[00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration.

[00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit.

[00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model).

[00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep.

[00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can’t Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16).

[00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00).

[00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism.

[00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19).

[00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8.

[00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode.

[00:36:10] Temperature: extreme heat and cold.

[00:37:16] Clay's DIY sauna.

[00:38:50] Ben Lynch article on sauna: Sauna Benefits & How-To Guide, by Dr. Ben Lynch.

[00:41:23] Exercise.

[00:42:05] Lactate can improve cellular defense mechanisms; Study: Lactate and pyruvate promote oxidative stress resistance through hormetic ROS signaling.

[00:42:50] Food as a hormetic stressor: manipulating macros.

[00:44:46] Fasting and calorie restriction.

[00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol.

[00:46:30] Hygiene hypothesis.

[00:47:26] Oxygen stress; Altitude/hypoxia, LiveO2.

[00:48:13] Getting a hormetic response from lower-intensity exercise; Study: Balestra, Costantino, et al. "Hypoxic and hyperoxic breathing as a complement to low-intensity physical exercise programs: A proof-of-principle study." International journal of molecular sciences 22.17 (2021): 9600.

[00:49:06] Wim Hof Method.

[00:50:15] Where to start.

[00:50:43] Simon Marshall's podcasts on habit formation: Nudge Tactics for Performance and Health, How to Get Motivated.

[00:53:22] More is not better - hormesis can have a cost.

[00:55:14] Article: Defining Hormesis, by Calabrese and Baldwin.

We’ve decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we’ve come across for improving the quality of your life and achieving your goals. We’re focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we’re kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep.

On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia.

Be sure to follow along with Megan’s outline to get the most out of this episode.

[00:01:30] Why we should care about sleep.

[00:02:36] Quality vs quantity of sleep.

[00:02:49] Mike T. Nelson's podcast: Why telling your clients to sleep more is horrible advice.

[00:05:23] Circadian rhythm.

[00:09:12] Strategies for reducing caffeine intake.

[00:13:35] Daytime; chrononutrition and meal timing.

[00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: Sopowski, M. J., et al. "Postprandial triacylglycerol responses in simulated night and day shift: gender differences." Journal of Biological Rhythms 16.3 (2001): 272-276.

[00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: Johnston, Jonathan D. "Physiological responses to food intake throughout the day." Nutrition research reviews 27.1 (2014): 107-118.

[00:14:58] NBT Podcast with Bill Lagakos: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology).

[00:16:13] NBT Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan.

[00:18:40] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear.

[00:19:43] Consistency in meal timing.

[00:24:14] Timing of exercise.

[00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: Reichert, Sabine, Oriol Pavón Arocas, and Jason Rihel. "The neuropeptide galanin is required for homeostatic rebound sleep following increased neuronal activity." Neuron 104.2 (2019): 370-384.

[00:27:52] Bright light during the daytime hours makes you resilient to light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 1-5.

[00:30:12] Evening/nighttime strategies and solutions.

[00:30:23] An early dinner is ideal; take a walk after.

[00:31:43] Alcohol as disruptive to sleep.

[00:34:34] Avoiding stress.

[00:34:45] Dim/orange lights; Philips hue light bulbs; Blue blocking glasses.

[00:37:40] f.lux and Iris.

[00:38:32] Evening routines. T-WE tea, Cougar Tranquilizer.

[00:39:53] Glycine; Chris Masterjohn on Why You Need Glycine.

[00:44:22] Bedroom environment: temperature, darkness, quiet.

[00:46:16] Eight Sleep.

[00:49:44] Mouth taping; NBT Podcast with James Nester: How to Fix Your Breathing to Improve Your Health

[00:54:12] Greg Potter’s articles on sleep onset insomnia and sleep maintenance insomnia.

[00:54:28] NBT Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia.

[00:54:37] Go camping to retrain the circadian clock; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.

[00:56:33] Schedule a free 15-min call with Megan or Clay.

Jason Moore is the founder of Elite HRV and Spren, companies offering deep insight into health, stress, and recovery using the technology of heart rate variability (HRV) and other biometrics. For the last decade, his products have focused on helping consumers measure physiological adaptation by essentially providing a snapshot of the autonomic nervous system, accessible within a simple phone app. There’s no doubt his work has contributed to the enormous popularity of HRV as one of the most comprehensive noninvasive biomarkers available.

On this podcast, Jason discusses the latest advances in HRV technology and the many ways it is being used to assess and improve outcomes. He talks about the current applications of this metric, including endurance and strength training, and - more recently - cognitive performance. He also offers us a glimpse into the latest developments and devices now making it easier than ever to measure the status of your nervous system.

[00:00:12] Jason's last appearance on the NBT podcast: Jason Moore of EliteHRV.

[00:00:40] Video: Stress and Heart Rate Variability — Jason Moore, B.A. (AHS14).

[00:01:26] Heart Rate Variability (HRV): What it is and why we should care.

[00:05:08] Potential applications of HRV for endurance training, strength training, and cognitive performance.

[00:07:41] Elite HRV app.

[00:08:01] Oura Ring; WHOOP.

[00:10:27] New technology: using cameras to detect HRV.

[00:15:20] Accuracy and advantages of camera technology vs. chest strap for HRV.

[00:18:02] Computer vision - mapping the face in 3D space.

[00:22:59] Book: Livewired: The Inside Story of the Ever-Changing Brain, by David Eagleman (who also wrote Incognito).

[00:30:01] Using HRV as a biomarker to guide for endurance and strength training.

[00:42:27] Spren.com: partnering with companies to bring HRV technology to other platforms and coaches.

[00:48:49] Integrating HRV for other purposes.

[00:55:19] Find Jason on LinkedIn, Twitter.

[00:55:48] Get access to our forum when you support NBT on Patreon.

[00:55:58] Mike T. Nelson.

Suffering from IBS for 6 years was a wake-up call for Angela Privin. Her gut issues were an internal cry for help, forcing her to identify what wasn't working on both a physical and subconscious level. After solving her own digestive issues naturally, Angela became a digestive health coach and a trained hypnotherapist. She now works with clients around the globe, combining hypnotherapy with nutrition, supplementation and testing to dramatically improve client results.

​On this podcast, NBT Scientific Director Megan Hall interviews Angela about the impact hypnotherapy can have when added to the functional medicine mix. Angela explains how being told, “It’s all in your head” by a doctor may be more accurate than we realize, and how thoughts, emotions, and traumas from the past can shape our current reality - including our health. She also describes the hypnotherapy process, and how you can break out of the stress loop that’s keeping you from reaching your goals.

[00:00:29] Angela's background and health challenges.

[00:02:09] Diagnosed with Hashimoto's.

[00:03:44] Trying hypnosis.

[00:05:35] Symptoms "all in your head" and the impact of emotions on the body.

[00:08:10] Conscious vs. subconscious mind.

[00:10:48] Imagination vs. reality from the perspective of the subconscious mind.

[00:14:54] Formation and physiology of the subconscious.

[00:16:40] Neuroplasticity and rewiring the brain.

[00:18:01] Debunking myths about hypnosis.

[00:19:53] Thoughts driving inflammation.

[00:22:29] The placebo effect and its impact on health.

[00:26:03] Book: Cure: A Journey into the Science of Mind Over Body, by Jo Marchant.

[00:26:58] Breaking out of the stress loop.

[00:30:23] Decades-old stress is impacting your health.

[00:31:49] The hypnosis process.

[00:33:46] Resistance to hypnosis; suggestibility.

[00:40:13] Hypnosis vs. physical interventions.

[00:41:38] Finding a hypnosis practitioner. Rapid Transformational Therapy (RTT).

[00:45:35] Limbic retraining programs (e.g., DNRS).

[00:48:09] Work with Angela at DIYhealth.

Steven Wright is an engineer and the Founder and CEO of Healthy Gut, a company that offers hope for those suffering with digestive pain, bloating, diarrhoea, constipation, gas, and other GI ailments. Fueled by his own lifelong health problems, Steven coached, researched, and biohacked his way to a better understand of what’s needed for sustained gut health. After years of coaching others and reverse-engineering his own symptoms, he now offers results-oriented solutions for better GI health.

On this podcast, NBT Scientific Director and Coach Megan Hall interviews Steven about some of the critical factors needed to nurture a healthy gut, including a healthy microbiome, proper digestion, and efficient nutrient absorption. Steve discusses all of the above, as well as the key processes involved with strengthening the gut lining, soothing histamine reactions, and reducing painful and embarrassing symptoms. 

[00:00:21] Steven's background and interest in gut health.

[00:03:28] Jordan Reasoner.

[00:05:42] Specific Carbohydrate Diet.

[00:07:20] Book: Management Of Celiac Disease, by Dr. Sidney V. Haas.

[00:08:05] Book: Breaking the Vicious Cycle, by Elaine Gottschall.

[00:13:01] GI environmental factors.

[00:15:58] Butyrate: what it is and why it's important.

[00:18:39] Causes of low butyrate.

[00:21:04] Polyphenols that encourage the growth of important microbes.

[00:22:11] Symptoms that indicate low butyrate; benefits of supplementation.

[00:24:15] Butyrate supplements: sodium butyrate, tributyrin; Tributyrin-X.

[00:28:08] Butyrate increases non-REM sleep; Study: Szentirmai, Éva, et al. "Butyrate, a metabolite of intestinal bacteria, enhances sleep." Scientific reports 9.1 (2019): 1-9.

[00:30:43] Book: The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles.

[00:31:44] Resistant starch: sources and conflicting reactions.

[00:33:59] Digestive enzymes: what they are, why they're important.

[00:37:07] Effects of stress; conditions needed for enzymes to be effective.

[00:38:07] Signs you might need a digestive enzyme.

[00:41:53] HoloZyme.

[00:45:06] Systemic enzyme therapy.

[00:46:41] Stomach acid; why it's important.

[00:49:18] Small Intestine Bacterial Overgrowth (SIBO) and stomach acid.

[00:52:54] HCL Guard: Betaine HCl, pepsin, intrinsic factor, deglycyrrhizinated liquorice (DGL) and ginger.

[00:57:55] Timing HCL in relation to meals.

[00:59:45] HCL challenge test - how to check for low stomach acid.

[01:02:11] Triaging your gut issues and prioritizing interventions.

[01:04:30] The transition from coaching to creating supplements.

[01:08:31] Discount code and link: https://healthygut.com/nourish15 for $15 off and free shipping through the end of the month.

Today, we’re talking about diarrhoea. An unconventional podcast topic, for sure - but also an extremely important one. Diarrhoea affects almost everyone at some point. It’s one of the most common symptoms that something in our gut is not right. In most cases it’s transitory and we move on - but what do you do if it doesn’t just go away? We’ve touched on this topic before while talking about The Athlete’s Gut, but today we’re taking a closer look at this all-too-common issue.

On today’s podcast, NBT Scientific Director and Coach Megan Hall is with me to talk about diarrhoea: the different types, the many causes, and how to fix it when it occurs. She talks about how diarrhoea is both a cause and consequence of gut (and sometimes systemic) pathologies and describes ten different things that may be perpetuating the problem. Most importantly, Megan offers specifics on what you can do to identify and treat your ongoing gut problem.

Be sure to follow along with Megan’s excellent and detailed outline for this episode.

[00:01:37] Diarrhoea: why we should care.

[00:02:06] Bristol Stool Chart.

[00:02:54] Megan's outline for this podcast.

[00:03:15] Three general categories: watery, fatty, and inflammatory.

[00:04:53] Causes of diarrhoea.

[00:05:00] Food triggers.

[00:08:45] Tommy Wood's Highlights #2.

[00:10:37] Bile acid malabsorption.

[00:13:08] Genova GI Effects test.

[00:14:23] Histamine; Podcast: Understanding Histamine Intolerance: Symptoms, Causes and Treatments.

[00:16:22] Stress.

[00:18:19] Do Simon Marshall's stress audit; Podcast: How to Manage Stress.

[00:18:25] Caffeine.

[00:20:18] Prostaglandins.

[00:21:19] Exercise. Podcast: The Athlete’s Gut: Why Things Go Wrong and What to Do About It.

[00:25:45] Female Hormone Fluctuations.

[00:27:38] Microbial dysbiosis or pathogens.

[00:28:37] Video: Rewilding the gut - Lucy Mailing (AHS21).

[00:28:59] Malcolm Kendrick; Podcasts: 1, 2, 3.

[00:30:30] IBD, Croh's, Colitis, Celiac Disease, Diverticulitis.

[00:31:11] How to fix the problem.

[00:31:16] Remove food triggers.

[00:34:13] Balance fiber types.

[00:35:43] Lucy and Tommy's paper on the metabolic flexibility of the gut: Sholl, Jonathan, Lucy J. Mailing, and Thomas R. Wood. "Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets." Mbio 12.2 (2021): e00579-21.

[00:35:58] Address stress.

[00:39:02] Watch caffeine intake.

[00:39:19] Prostaglandin inhibitors.

[00:40:16] Address microbial dysbiosis or pathogens.

[00:40:52] Supporting gut barrier function and integrity; butyrate: Tributyrin and ProButyrate.

[00:42:18] Bile acid sequestrants; GI Detox.

[00:43:33] Probiotics.

[00:44:52] Pomegranate husk/peel: Dr. Mercola's pomegranate peel tablets.

[00:46:47] Serum derived bovine immunoglobulins (SBIs).

[00:48:44] Support estrogen detoxification.

[00:49:14] Loperamide/Imodium.

[00:51:38] 4 quadrant model.

[00:55:09] Schedule a free 15-minute call with Megan or Clay.

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach. His interest in nutrition began eighteen years ago in an effort to help his wife Monica gain better control of her Type 1 Diabetes.  But since then he has worked to develop a systematised approach to nutrition tailored for a wide range of goals. Marty has been sharing his learnings at OptimisingNutrition.com and has developed the Nutrient Optimiser and Data-Driven Fasting to guide people on their journey of nutritional optimisation.

On this podcast, we’re talking about optimising nutrition and data-driven fasting, two areas of focus that Marty has found to lead to impressive clinical outcomes like fat loss, reduced hunger, and improved metabolic health. Marty has actually managed to engineer and game-ify the building of a healthier lifestyle! Experience it for yourself with one of his upcoming 30-day challenges, including the Data-Driven Macros Challenge, and the Data-Driven Fasting Challenge, both beginning in January 2022. You can also learn more today with the many free tools on Marty’s website.

[00:00:18] Optimising Nutrition blog; Optimising Nutrition Facebook page and Facebook group.

[00:02:04] Robb Wolf; Jimmy Moore.

[00:04:22] Initial interest in optimising nutrient density.

[00:04:46] Jason Fung; Study: Holt, S. H., J. C. Miller, and Peter Petocz. "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods." The American journal of clinical nutrition 66.5 (1997): 1264-1276.

[00:05:55] Video: Mat Lalonde Nutrient Density: Sticking to the Essentials AHS12.

[00:07:34] Nutrient specific satiety.

[00:10:00] The power of potassium.

[00:11:28] Analysis showing strong satiety response to foods containing potassium, calcium, and sodium.

[00:13:18] Herman Pontzer; Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy.

[00:13:43] B9, B1, B3 associated with a satiety response; problems with fortified foods.

[00:15:26] Nutrient Optimiser software; Cronometer.

[00:23:06] How the Nutrient Optimiser works.

[00:25:29] Podcast: Why You’re Probably Not Eating Enough Protein (How to Know for Sure).

[00:27:39] Ted Naiman; Podcast: Protein vs. Energy for Improved Body Composition and Healthspan.

[00:29:47] Data Driven Fasting.

[00:29:56] Hunger training using blood glucose monitoring; Study: Jospe, M. R., et al. "Adherence to hunger training using blood glucose monitoring: a feasibility study." Nutrition & Metabolism 12.1 (2015): 1-10.

[00:33:49] Eric Helms; Podcasts: The Nutrition and Science of Natural Bodybuilding and Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms.

[00:41:33] Data-Driven Macros Course (starts January 2022).

[00:42:24] Malcolm Kendrick podcasts: 1, 2, 3.

[00:46:52] Iron overload.

[00:51:25] Elite HRV.

[00:53:47] Nutrientoptimiser.com; optimisingnutrition.com; Data Driven Fasting.

[00:54:11] Optimising Nutrition Podcast.

Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, speech pathologist Lisa Walker. Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she’s lost weight, and she now has the energy to do the things she wants to do.

On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she’s implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn’t an elite athlete - she’s just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about.

[00:00:26] Lisa's background and health journey before NBT.

[00:06:31] But I'm not an athlete!

[00:07:16] Starting with NBT.

[00:09:49] Diet changes over the years.

[00:13:36] Whole30.

[00:16:05] Visbiome probiotic.

[00:17:35] Headaches - gone.

[00:20:00] Body composition changes.

[00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: Barr, SadieB, and JonathanC Wright. "Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure." Food & nutrition research 54.1 (2010): 5144.

[00:24:17] Managing stress.

[00:26:03] Sleep: before and after.

[00:27:11] Sleep as a keystone behavior; Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD.

[00:27:41] Greg Potter's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. 

[00:29:56] Movement.

[00:30:53] Blood Flow Restriction (BFR) training.  Podcasts: Blood Flow Restriction Training for Improved S, trength, Performance, and Healthspan, Blood Flow Restriction Q&A with Jim Stray-Gundersen, and Blood Flow Restriction Training: Science and Application.