• The ailments that people try to fix with prescription drugs can be addressed with lifestyle modification
• Walking is the quintessential human movement; everybody should walk as much as they can 
• Running is not the best way to lose weight, improve cardiovascular health, or reduce stress; it is not the health and fitness panacea that it has been advertised to be

• While running is catabolic, walking is anti-catabolic
• Walking helps to relax, realign, and strengthen the body’s kinetic chain

Mark Sisson is a best-selling author, founder of Primal Kitchen, and a former elite endurance athlete turned health advocate who inspires millions to embrace primal living for a vibrant and healthy life.

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

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• “The corporate capture of our institutions is the real cause of the chronic disease crisis that we’re facing.” –  Brigham Butler
• Roughly 30% of the cost of every prescription drug is because of the kickback that goes to a PBM; the drugmaker pays the Pharmacy Benefit Manager (PBM) the kickback in order to be placed on the preferred contract with the insurance company 
• The drugs that get put on formulary do not have to do with efficacy or what is best for the patient; instead, it is about which drugs have the biggest kickbacks for PBMs  
• America’s healthcare system in a trainwreck: The US makes up for ~60% of the pharma industry, but is ranked 40th overall in healthcare outcomes
• Surgical procedures are loss-leaders; the industry would rather have you on prescription drugs, because then the PBMs get kickbacks 
• Show me the incentives and I’ll show you the outcomes: Since there is so much money being made off “treating” chronic disease, there is no incentive to cure chronic disease 
• The three pillars of the chronic disease crisis: (1) Big Pharma (2) The food industry and (3) The insurance industry 
• They do not want to treat preventative: Health insurance companies are incentivized to keep people from discovering if they have a catastrophic illness; this is why they do not allow you to easily get comprehensive blood work 
• The quarterly-profit cycle that publicly-traded insurance companies operate on incentivizes them to delay or deny expenditures, such as paying for a patient’s surgery, as much as possible 
• Focusing on preventing metabolic disease will indirectly cure all of the chronic diseases that are killing so many Americans 
• Getting rid of the PBMs will remove a huge profit center for the insurance companies; this takes away the incentive to get and keep patients on prescription drugs 
• “This is not a Republican issue. This is not a Democrat issue. This is a humanity issue.” – Brigham Buhler on the chronic disease crisis 

An unhealthy, over-medicated country means record profits for insurance companies. Brigham Buhler explains how they work to keep us sick and monetize chronic illness.

(00:00) The Assassination of the UnitedHealthcare CEO

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• “Get away from our sons and away from our daughters. It’s not left or right. I don’t have a Republican bone in my body. Get the crazy people who do not understand human development away from our children.” – Eric Weinstein 
• “Everything worth doing is hard – and the more worth doing it is, the harder it is. The greater the payoff, the greater the hardship. If it’s hard, good. It means no one else will do it. More for you.” – Alex Hormozi 
• Dr. Mike Israetel –  Focus on getting tension in the muscle that you are targeting; getting tension in the muscle you are trying to grow is more significant than focusing on which exercise movement is best 
• Dr. Andrew Huberman – You can become a morning person in three days: Set your alarm to 5 AM, wake up and get out of bed when it goes off, get outside and safely view sunlight, do some form of exercise or movement while viewing the sunlight, ingest caffeine 60-90 mins after waking, and engage in some form of social interaction 
• “The only way that you cannot be humble in old age is when you refuse to look at the reality of your life up to today.” – Dry Creek Dewayne 
• Implement more exercise snacks, such as air squats, into your daily life; the positive effects of short bursts of vigorous energy expenditure through“non-exercise” methods will compound over time and can dramatically improve your health 
• Oliver Burkeman – We often try to attain an impossible level of control over our lives; accept that you will never get life completely sorted out
• Tim Ferriss – Develop identity diversification so that your self-worth is never dependent on just one thing, such as your job; this increases the resiliency and robustness of your mental health
• Joe Hudson – The more you are willing to welcome the range of emotions that you will inevitably experience as a human, the more you are likely to welcome joy as a natural part of existence 

2024 is nearly over, so I decided to put together a compilation of some of my favourite moments from the show over the last year. It was going to be a top 10, but I couldn't choose, so it's 11.

• “Diabetes isn’t cured in the doctor’s office, it’s cured in the kitchen.” – Mark Hyman
• We’re on the brink of shifting the paradigm from a disease-based diagnostic system to understanding the body as an integrated ecosystem

• Our understanding of disease has been based on labeling based on symptoms instead of understanding root mechanisms and causes
• People are sick and tired of being sick and tired: There is an awareness now that the trust in our medical system and sciences has been broken and needs repair, calling out the conflicts of interest

• The day of reckoning is coming and lobbyists are already on the defense, attacking the incoming administration

Big companies are poisoning Americans. Dr. Mark Hyman has been saying that for thirty years. He’s finally been vindicated. 

(00:00) Bobby Kennedy as Trump’s New HHS Director

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• Understanding Big Food: Ten companies own the entity of our food system – these companies have outsized control over our food system, and they care more about profits than human health
• Our ancestors would not recognize the “foods” that we eat today; most people do not realize that new ingredients have been snuck into our food supply over the last fifty years
• Following World War II, in search of a new market, the chemical companies shifted their focus towards American farmlands and launched a new war on the bugs and pests on American farmlands
• The World Health Organization classifies glyphosate as a known carcinogen, and yet, approximately 280 billion pounds of glyphosate are sprayed on American crops per year; about 80-90% of grain products on grocery store shelves contain very high levels of glyphosate 
• Companies such as Bayer make the chemicals that destroy our soil and give us cancer, then also produce and profit from drugs designed to treat those cancers 
• Studies that go against the interests of the agrochemical companies are rare because those same chemical companies fund the majority of the research in the industry 
• The way that we are farming now is not sustainable; if we continue down our current path of spraying all these chemicals on our food and destroying the soil, then we will only have 55 years of harvests left before plantable soil is gone 
• The fruits and vegetables in the grocery store are losing vitamin and mineral content because the soil they were harvested in is not as healthy as it once was
• Approximately 77% of adults between the ages of 17 and 24 are ineligible for military service due to obesity 
• Tips from Courtney Swan: Buy organic, buy local produce from nearby farmers, form a relationship with a local rancher, shop the perimeter of the grocery store, buy real foods with simple ingredients, prioritize protein, and eliminate ultra-processed foods

An integrative nutritionist on a mission to change how America eats, Courtney Swan (aka @realfoodology on Instagram and host of the podcast of the same name) educates Alex on glyphosate, GMOs, how to start shopping for real food, and why parents need to choose between wellness and illness for their kids. 

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• Everything sold at Whole Foods, Erewhon, or other specialty stores is not healthy; become a savvy shopper and don’t fall into the trap

• Be wary of packaging: “If it has a health claim, it’s not good for you.” – Mark Hyman

• For every 10% of your diet that comes from ultra-processed foods, the risk of death increases by 14%

Have you ever wondered why it’s so hard to put down that bag of chips? In this episode, my guests Dr. Shebani Sethi and Calley Means and I break down how ultra-processed foods are contributing to the obesity epidemic, diabetes, heart disease, and even mental health issues. From understanding the science of addiction to decoding food labels, we’ll explore how big food companies are manipulating us—and what we can do to fight back.

• Tips for maintaining consistency: (1) What gets you excited to work out?; (2) What exercise do you enjoy and have low pain with?; (3) What will you execute consistently?
• Variables for building strength: (1) Mechanical tension; (2) Number of hard sets; (3) Training muscles at long lengths under tension
• Factors that increase the risk of injury: (1) Increase in training load and/or volume when you aren’t prepared; (2) Psychological stress – what happens in the mind affects the body (and what happens in the body affects the mind); (3) Sleep quality is a big lever for injury risk and pain management

• Form doesn’t move the needle on injury risk – tissue adaptation matters more

• Seed oils are not innocuous but energy toxicity is a big chunk of what’s happening, we’re eating too much and moving too little
• Seed oils are also more representative of consuming more processed foods
• Bottom line: There is no strong evidence to avoid seed oils, as long as you’re still controlling for overall diet quality and calories – focus on diet quality and the bigger picture

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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

• (00:00) Introduction
• (04:48) Layne's coaching philosophy
• (14:39) Why to start tracking calories (for at least 3 days)
• (17:41) Why people lie to themselves about food intake
• (23:06) The profound benefits of small exercise doses
• (26:53) Why you should treat exercise like brushing your teeth
• (30:11) Benefits of resistance training for older individuals
• (33:51) Should you train to failure?
• (47:07) Why hard training & consistency trump exercise selection
• (56:46) Is lifting heavy necessary for building muscle?
• (57:54) Barbell vs. hack squats for preventing falls
• (1:00:10) Can lifting weights decrease low-back pain?
• (1:01:43) Injury prevention when resistance training
• (1:11:16) How exposure therapy can help you with injuries
• (1:15:04) Why pain doesn't always indicate tissue injury
• (1:18:17) Should you resistance train after a poor night of sleep?
• (1:21:57) Why menopause can cause weight gain
• (1:29:36) Why it's never too late to start lifting weights
• (1:32:05) Resistance training tips for older individuals with joint pain
• (1:36:18) Why total protein intake matters more than distribution
• (1:44:19) Layne's daily protein distribution
• (1:46:44) The shortcomings of nutrition studies
• (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
• (1:55:33) Should you eat more protein in a calorie deficit?
• (1:56:43) Protein intake for endurance athletes
• (1:58:07) How much protein does Layne eat?
• (1:59:11) Are seed oils a predominant cause of chronic disease?
• (2:08:45) Does the carnivore diet increase heart disease risk?
• (2:14:16) Are heated seed oils more inflammatory?
• (2:20:33) Is there a "big food" industry conspiracy?
• (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
• (2:30:17) Can diet soda help you lose weight?
• (2:34:20) Microbiome & cancer risks of diet soda
• (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
• (2:44:24) Why Layne rarely takes a strong position on early science
• (2:49:04) Carnivore diet
• (3:01:52) Time-restricted eating
• (3:12:38) Layne's daily routine
• (3:16:55) Layne's diet and supplements
• (3:19:49) Creatine and hair loss
• (3:22:49) Rhodiola rosea & ashwagandha
• (3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

Watch this episode on YouTube

• Check out the episode page

Whistleblowers Calley and Casey Means expose how Big Pharma co-opted government agencies and the food industry to poison America and keep us sick. Buy Casey and Calley’s book, “Good Energy” here - https://www.caseymeans.com/goodenergy

(00:00) Art of the Surge

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• Hardship will show you who your real friends are; don’t eat with people that you wouldn’t starve with
• On evolving: You do something for awhile, you do it at the highest possible level for you, and then at some point you pivot and start supporting the young talent that eventually emerges
• For certain individuals, high-THC cannabis can induce psychosis 
• The Jungian shadow is the unconscious part of the personality that holds repressed weaknesses, desires, and instincts
  • Integrating the shadow is essential for personal growth, as it involves acknowledging these hidden aspects to achieve a more balanced and complete self-awareness
• Being in a state of silence – either while sitting or walking – can help you to discover a better understanding of yourself and allow you to really tap into your unique gifts
• Nicotine is an interesting compound; it will raise blood pressure, and it is probably not safe for everybody 
• While Andrew does not recommend for people to use nicotine frequently, or at all – especially young people who are 25-years-old or younger – he will allow himself two pieces of Nicorette total, per week 
• Just because a compound is a pharmaceutical does not mean that it is “bad”
• On fostering meaningful relationships: Obviously pick the right partner, but also do the work on yourself 

Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:

Transcript: https://lexfridman.com/andrew-huberman-5-transcript

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• The year 1971 marked the beginning of the era in which the federal government became interested in altering the food supply 
• Nixon and other government leaders knew that food prices would extensively rise following The Nixon Shock

• This realization kicked off a 55-year gaslighting campaign to change the trajectory of the food supply so that people would overlook the rising cost of nutrient-dense foods 

In this episode of the Bitcoin Fundamentals Podcast, investigative journalist Matthew Lysiak discusses his latest book on fiat food policies, influential figures like Ancel Keys, corporate interests, and the impact of inflation on health.

IN THIS EPISODE YOU’LL LEARN:

Disclaimer: Slight discrepancies in the timestamps may occur due to podcast platform differences.

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Matthew’s Book: Fiat Food.

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